In our over-stressed society, few want another item on the "to-do" list. However, regular exercise should be mandatory for the most stressed individuals per Dr. John Ratey of Harvard Medical School.
I just finished Dr. Ratey's book "Spark". Dr. Ratey discusses some of the physiological responses to stress. Many of the ideas are common knowledge (e.g., "fight or flight" response to stress) while some are recently discovered or recently re-examined by research.
Ratey's basic premise is the body is designed to move when stressed. Historically, since man was either a hunter-gather, farmer, or laborer, getting sufficient daily activity was not a problem. However, as jobs moved to desks and computers, movement usually disappeared from the daily work routine.
Ratey believes this failure to move can create chronic stress with accompanying immune function decline. As immune function declinces, the body becomes susceptible to numerous diseases.
Ratey's description of chronic stress raised memories of my Dad. My Dad was a guy who "played by the rules"-he studied hard, got married and had a family and worked hard. However, he experienced a heart attack in his early 40's which set off a series of health problems eventually leading to his death at 63.
I have always believed chronic stress was the major culprit for my Dad's health problems. I think things may have been different if he had been able to schedule 30 minutes of exercise per day into his hectic life of working and supporting five children.
Part of the challenge with the over-stressed is convincing them they need to exercise daily. The initial response is usually something such as "yeah, right, when?". My personal opinion is an examination of the overall lifestyle is demanded in these situations. Someone usually needs to tell them the lifestyle is physically and emotionally unsustainable. Yet, our society often glamorizes workaholism and sleeplessness.
These are often difficult cases, but I have seen people make changes once they experience the feelings of well-being that accompany regular exercise. Exercise psychology discusses how a person may start with an extrinsic motivation ("health") and move towards a more intrinsic motivation such as feeling better or a sense of self-efficacy. Ratey discusses this transformation in some detail. Once the person becomes more intrinsically motivated, the likelihood of continuing exercise becomes much better.
Very few intend to go a month without exercising. However, busy schedules just seem to self-perpetuate. This produces fatigue which further decreases the desire to exercise in many. Finally, a "what's the use" mentality sets in. Depression often appears at this point creating an additional barrier to exercise.
Obviously, the over-stressed non-exerciser is the classic vicious cycle. This is one of Ratey's primary points in "Spark". Ironically, ten years ago I was headed down a similar path before experiencing a dramatic lifestyle change.
While there are some additions and changes to the exercise prescription I would like to see, "Spark" certainly highlights the importance of consistent exercise in our society.
The subtitle could also be "The Exercise Professional's Ultimate Marketing Solution" since chapters discussing exercise's potential to treat depression, anxiety, attention deficit and other issues are included.
Thursday, October 29, 2009
Monday, June 22, 2009
When your "Achilles Heel" really is your Achilles Heel!
People frequently use the term "Achilles heel" to describe a personal weakness or vulnerability.
The phrase originates from the mythological Achilles being dipped into the river Styx by his mother Thetis. The river's waters could protect Achilles and provide immortality. Since Thetis held Achilles by the heel, his heel was not immersed and Achilles was vulnerable there. He eventually died after an arrow was shot through his heel ("Gee, Thanks Mom...").
For many runners, the "Achilles heel" carries a literal importance. Achilles tendonitis is a common problem and can cause a variety of performance and health problems.
An Achilles rupture is even worse-the running "death penalty"! A rupture requires surgical repair, a variety of progressive casts for up to 12 weeks, and many more months of rehabilitation. Complete rupture recovery may take up to one year!
Can you deal with that, runners??????
If no and you are experiencing Achilles pain, you need to take immediate steps to prevent this debilitating injury.
I personally experienced a serious Achilles tendon strain ten years ago. It took many months to resume a regular running schedule. If the tendon had ruptured, it would have been significantly worse.
A few important technical points about the Achilles tendon:
-The Achilles tendon is often called the Calcaneal tendon;
-The Achilles tendon joins the two heads of the gastroc and the soleus (muscles of the calf);
-The tendon inserts into the posterior calcaneus (heel bone) and is the longest tendon in the body;
-Blood supply is limited for the Achilles tendon.
How do you know you might be facing a potential Achilles tendon injury?
Most feel gradual Achilles tendon pain increase when running. Sometimes pain persists even when not running. Whatever you do, do not ignore the pain. If you do, you are probably going down like our old friend Achilles!
What can be done to treat Achilles problems?
Like most injuries, Achilles tendon problems are often multi-factorial and merit personal examination by an appropriate sports medicine professional. However, certain common issues often exist.
Most importantly, runners must modify training volume and intensity. Achilles issues are usually related to sudden increases in training intensity or training volume. Therefore, the old adage "cease the offending activity" is correct. The "offending activity" here is excessive running volume or intensity.
Runners should not necessarily cease running when facing Achilles pain. However, reducing volume and intensity greatly reduces Achilles rupture risk. Incorporating alternative exercise choices such as swimming or biking may also lessen serious injury risk. I re-discovered weight-lifting after my Achilles injury. Weight-lifting opened an entirely new world of fitness and athletic performance.
Standing on the ball of the foot and slowly lowering the heel to parallel with the step is the most common resistance exercise to treat Achilles heel problems. Do 2 sets of 15 twice per day. And keep doing it! You need to do this consistently for weeks to see good results.
As with any lower extremity injury, athletes should evaluate whether shoes are appropriate and well-fitting.
A slight heel lift may help alleviate Achilles injury risk.
Mild stretching of the calves is also recommended. Those experiencing Achilles pain should be not be overly aggressive with calf stretching as this may contribute to the problem. The calf wall stretch is a moderate calf stretch and is usually a good choice.
Runners experiencing Achilles pain should avoid speed work and excessive hill training as Achilles stress increases with these choices.
Sources:
Cosco DD, Navazio F, Common Problems in Endurance Athletes,
American Family Physician - Volume 76, Issue 2 (July 2007).
Dr. Stephen Pribut's Sport Pages, http://www.drpribut.com/sports/spachil.html, accessed June 22, 2009.
The phrase originates from the mythological Achilles being dipped into the river Styx by his mother Thetis. The river's waters could protect Achilles and provide immortality. Since Thetis held Achilles by the heel, his heel was not immersed and Achilles was vulnerable there. He eventually died after an arrow was shot through his heel ("Gee, Thanks Mom...").
For many runners, the "Achilles heel" carries a literal importance. Achilles tendonitis is a common problem and can cause a variety of performance and health problems.
An Achilles rupture is even worse-the running "death penalty"! A rupture requires surgical repair, a variety of progressive casts for up to 12 weeks, and many more months of rehabilitation. Complete rupture recovery may take up to one year!
Can you deal with that, runners??????
If no and you are experiencing Achilles pain, you need to take immediate steps to prevent this debilitating injury.
I personally experienced a serious Achilles tendon strain ten years ago. It took many months to resume a regular running schedule. If the tendon had ruptured, it would have been significantly worse.
A few important technical points about the Achilles tendon:
-The Achilles tendon is often called the Calcaneal tendon;
-The Achilles tendon joins the two heads of the gastroc and the soleus (muscles of the calf);
-The tendon inserts into the posterior calcaneus (heel bone) and is the longest tendon in the body;
-Blood supply is limited for the Achilles tendon.
How do you know you might be facing a potential Achilles tendon injury?
Most feel gradual Achilles tendon pain increase when running. Sometimes pain persists even when not running. Whatever you do, do not ignore the pain. If you do, you are probably going down like our old friend Achilles!
What can be done to treat Achilles problems?
Like most injuries, Achilles tendon problems are often multi-factorial and merit personal examination by an appropriate sports medicine professional. However, certain common issues often exist.
Most importantly, runners must modify training volume and intensity. Achilles issues are usually related to sudden increases in training intensity or training volume. Therefore, the old adage "cease the offending activity" is correct. The "offending activity" here is excessive running volume or intensity.
Runners should not necessarily cease running when facing Achilles pain. However, reducing volume and intensity greatly reduces Achilles rupture risk. Incorporating alternative exercise choices such as swimming or biking may also lessen serious injury risk. I re-discovered weight-lifting after my Achilles injury. Weight-lifting opened an entirely new world of fitness and athletic performance.
Standing on the ball of the foot and slowly lowering the heel to parallel with the step is the most common resistance exercise to treat Achilles heel problems. Do 2 sets of 15 twice per day. And keep doing it! You need to do this consistently for weeks to see good results.
As with any lower extremity injury, athletes should evaluate whether shoes are appropriate and well-fitting.
A slight heel lift may help alleviate Achilles injury risk.
Mild stretching of the calves is also recommended. Those experiencing Achilles pain should be not be overly aggressive with calf stretching as this may contribute to the problem. The calf wall stretch is a moderate calf stretch and is usually a good choice.
Runners experiencing Achilles pain should avoid speed work and excessive hill training as Achilles stress increases with these choices.
Sources:
Cosco DD, Navazio F, Common Problems in Endurance Athletes,
American Family Physician - Volume 76, Issue 2 (July 2007).
Dr. Stephen Pribut's Sport Pages, http://www.drpribut.com/sports/spachil.html, accessed June 22, 2009.
Tuesday, June 2, 2009
Sauna=Better Running Performance?
You hit the track early on Saturday morning. You grab a post-workout shake and savor the good feelings produced by the run. After the training session, you head to the sauna to relax. You know the sauna feels good. But do you ever wonder if it actually helps you run faster?
According to at least one study, the answer is yes.
A 2007 study examined whether competitive runners could increase running speed by sitting in a sauna for 30 minutes 4 times per week for three weeks. After a training run, the runners literally ran to the sauna building. Blood pressure, heart rate, hydration levels and other physiological variables were monitored closely to ensure safety.
After three weeks of post-running sauna sessions, endurance performance was enhanced by about 2%.
Although this was a small study, saunas may promote recovery and thereby increase running performance.
Runners should be careful with the sauna and completely rehydrate after all sauna sessions. Blood pressure and heart rate should be monitored. Some athletes may have conditions which would prohibit sauna use. As with all new physical activity, a doctor should be consulted prior to beginning.
Scoon GS et al, Effect of Post-Exercise Sauna Bathing on the
Endurance Performance of Competitive Male Runners, Journal of Science and Medicine in Sport (2007) 10, 259—262.
According to at least one study, the answer is yes.
A 2007 study examined whether competitive runners could increase running speed by sitting in a sauna for 30 minutes 4 times per week for three weeks. After a training run, the runners literally ran to the sauna building. Blood pressure, heart rate, hydration levels and other physiological variables were monitored closely to ensure safety.
After three weeks of post-running sauna sessions, endurance performance was enhanced by about 2%.
Although this was a small study, saunas may promote recovery and thereby increase running performance.
Runners should be careful with the sauna and completely rehydrate after all sauna sessions. Blood pressure and heart rate should be monitored. Some athletes may have conditions which would prohibit sauna use. As with all new physical activity, a doctor should be consulted prior to beginning.
Scoon GS et al, Effect of Post-Exercise Sauna Bathing on the
Endurance Performance of Competitive Male Runners, Journal of Science and Medicine in Sport (2007) 10, 259—262.
Sunday, April 12, 2009
Running and Your Skin
It's race day, and you awake early. You need to double-check your race-day checklist before you head out the door:
Good breakfast: Check!
Running bib: Check!
Adequate fluids: Check!
Petroleum Jelly: Check????
Many newbie (and sometimes not so new) runners experience some serious and unexpected skin discomfort after racing. But do not be afraid, new runner! A recent European running review analyzed the most common dermatological running injuries and offered some simple avoidance strategies.
The most common skin injury? Blisters... Most runners experience blisters at some point. Heat, excessive moisture, ill-fitting shoes, and excessive training can all produce blisters. Using dry socks, wearing appropriate-fitting shoes and wicking socks, and applying petroleum jelly reduce blister risk.
Jogger's nipples (OOOUCCHHH!) are another common running injury and occur when clothing repetitively chafes against the nipples. I can personally attest JN are quite painful! I experienced JN after my first half-marathon and experienced pain several days afterward. Applying petroleum jelly, using commercial patches or placing adhesive tape on the nipples can help avoid this most painful condition. Women should also utilize soft bras, and men should wear synthetic, wicking shirts.
Chafing can be another runner's regret. Always wearing dry, well-fitting clothes and completely drying after showering can minimize chafing risk. Applying petroleum jelly to the inside of the upper thigh can also help. Larger people are particularly susceptible to chafing and should take appropriate caution.
Whether you are running your first or your fiftieth race, taking simple steps can let you avoid these highly unwelcome visitors.
E A Mailler, B B Adams, The wear and tear of 26.2: Dermatological Injuries Reported
on Marathon Day, Br J Sports Med 2004;38:498–501.
Good breakfast: Check!
Running bib: Check!
Adequate fluids: Check!
Petroleum Jelly: Check????
Many newbie (and sometimes not so new) runners experience some serious and unexpected skin discomfort after racing. But do not be afraid, new runner! A recent European running review analyzed the most common dermatological running injuries and offered some simple avoidance strategies.
The most common skin injury? Blisters... Most runners experience blisters at some point. Heat, excessive moisture, ill-fitting shoes, and excessive training can all produce blisters. Using dry socks, wearing appropriate-fitting shoes and wicking socks, and applying petroleum jelly reduce blister risk.
Jogger's nipples (OOOUCCHHH!) are another common running injury and occur when clothing repetitively chafes against the nipples. I can personally attest JN are quite painful! I experienced JN after my first half-marathon and experienced pain several days afterward. Applying petroleum jelly, using commercial patches or placing adhesive tape on the nipples can help avoid this most painful condition. Women should also utilize soft bras, and men should wear synthetic, wicking shirts.
Chafing can be another runner's regret. Always wearing dry, well-fitting clothes and completely drying after showering can minimize chafing risk. Applying petroleum jelly to the inside of the upper thigh can also help. Larger people are particularly susceptible to chafing and should take appropriate caution.
Whether you are running your first or your fiftieth race, taking simple steps can let you avoid these highly unwelcome visitors.
E A Mailler, B B Adams, The wear and tear of 26.2: Dermatological Injuries Reported
on Marathon Day, Br J Sports Med 2004;38:498–501.
Thursday, April 9, 2009
Is Research the Total Answer for Exercise?
Has this ever happened to you? You hear about a new exercise-related study. You immediately get an uncomfortable feeling since you have not read the study. You ask yourself "Does that study really apply in my situation? Does exercise research really give me the complete answer?"
Since I teach Evidence-Based Practice and am the "Exercise Evidence Expert", you might think I would say research is the ultimate answer for creating exercise solutions. However, that is not the case.
"Evidence-Based Practice" (EBP) originates from medicine. Many exercise and human movement professionals are now moving towards reliance on EBP. What exactly is EBP?
EBP considers three main variables:
1. The interests and goals of the client/patient/athlete;
2. The experience of the coach/practicioner/professional; and
3. The latest research.
Many have a problem with utilizing research since they think other factors should be considered. They are exactly right: research is only one aspect of creating an exercise solution.
The coach or professional's experience is crucial to EBP. The client's goals and needs are equally important.
HOWEVER, exercise research is a crucial part of the exercise solution. My experience has been most professionals, due to time demands, do not have time to read studies so they feel overwhelmed/discouraged in attempting to staying up-to-date on research. So they largely ignore it-relying on only personal experience and second-hand knowledge from magazines or other media.
As part of a National Academy of Sports Medicine project, I read and record dozens of new exercise studies each month. I also write a detailed summary of one particularly important new study each month. I stay on top of the latest research.
I also teach graduate students how to find and evaluate the latest exercise research.
If you would like to receive my running, football or general exercise research newsletters, email me at jeffblair@jeffblairfitness.com. I can help you "bridge the gap" and best utilize your valuable experience and knowledge.
I also can help craft Research Supported solutions for your clients and teams. Just drop me a note at the above email address.
Jeff Blair
Exercise Evidence Expert
Since I teach Evidence-Based Practice and am the "Exercise Evidence Expert", you might think I would say research is the ultimate answer for creating exercise solutions. However, that is not the case.
"Evidence-Based Practice" (EBP) originates from medicine. Many exercise and human movement professionals are now moving towards reliance on EBP. What exactly is EBP?
EBP considers three main variables:
1. The interests and goals of the client/patient/athlete;
2. The experience of the coach/practicioner/professional; and
3. The latest research.
Many have a problem with utilizing research since they think other factors should be considered. They are exactly right: research is only one aspect of creating an exercise solution.
The coach or professional's experience is crucial to EBP. The client's goals and needs are equally important.
HOWEVER, exercise research is a crucial part of the exercise solution. My experience has been most professionals, due to time demands, do not have time to read studies so they feel overwhelmed/discouraged in attempting to staying up-to-date on research. So they largely ignore it-relying on only personal experience and second-hand knowledge from magazines or other media.
As part of a National Academy of Sports Medicine project, I read and record dozens of new exercise studies each month. I also write a detailed summary of one particularly important new study each month. I stay on top of the latest research.
I also teach graduate students how to find and evaluate the latest exercise research.
If you would like to receive my running, football or general exercise research newsletters, email me at jeffblair@jeffblairfitness.com. I can help you "bridge the gap" and best utilize your valuable experience and knowledge.
I also can help craft Research Supported solutions for your clients and teams. Just drop me a note at the above email address.
Jeff Blair
Exercise Evidence Expert
Tuesday, April 7, 2009
Caffeine Makes the Runner Go Faster?
You get up early for the race. Your morning ritual includes a couple cups of coffee. The coffee wakes you up and gets you out the door, but do you ever wonder if those cups of coffee actually improve performance? A recent review of high-quality studies says yes.
The study:
The study was a review of several other studies. This usually leads to more reliable results since reviews consider more athletes than a single study. This review also weeded out less reliable studies from the analysis. This weeding-out also tends to produce a more reliable result. Only time-trial studies were considered-since most endurance races are effectively time-trials.
Ganio, MS, Klau, JF, Casa, DJ, Armstrong, LE, and Maresh, CM.
Effect of caffeine on sport-specific endurance performance:
a systematic review. J Strength Cond Res 23(1): 315–324,
2009
Bottom Line: The review found endurance athletes showed a 2.3% improvement when caffeine was ingested before the race. Interestingly, that figure jumped to 4.3% when caffeine was ingested before and during the race. The results were highly variable by individual, however.
Performance Points: 4% shaved off a 40 minute race is over 1.5 minutes. In a sixty minute race, that is nearly 2.5 minutes. Caffeine certainly has potential to make a big performance impact. Some will see worse results-some will see better.
Special Issues:
· NCAA and some other governing bodies have rules limiting caffeine ingestion. Athletes and coaches should be aware of these limits and act accordingly.
· The study recommended caffeine is most effective when athletes abstain at least seven days prior to the race.
· Athletes planning on using caffeine for performance purposes should experiment with usage during training since some individuals may respond negatively to caffeine.
· The researchers also noted many questions regarding the optimum use of caffeine as a performance enhancer remain unanswered.
· Most health professionals would discourage those not currently drinking caffeine from doing so purely for performance reasons. Caffeine may have various implications for health which each individual should evaluate and consider with medical input.
The study:
The study was a review of several other studies. This usually leads to more reliable results since reviews consider more athletes than a single study. This review also weeded out less reliable studies from the analysis. This weeding-out also tends to produce a more reliable result. Only time-trial studies were considered-since most endurance races are effectively time-trials.
Ganio, MS, Klau, JF, Casa, DJ, Armstrong, LE, and Maresh, CM.
Effect of caffeine on sport-specific endurance performance:
a systematic review. J Strength Cond Res 23(1): 315–324,
2009
Bottom Line: The review found endurance athletes showed a 2.3% improvement when caffeine was ingested before the race. Interestingly, that figure jumped to 4.3% when caffeine was ingested before and during the race. The results were highly variable by individual, however.
Performance Points: 4% shaved off a 40 minute race is over 1.5 minutes. In a sixty minute race, that is nearly 2.5 minutes. Caffeine certainly has potential to make a big performance impact. Some will see worse results-some will see better.
Special Issues:
· NCAA and some other governing bodies have rules limiting caffeine ingestion. Athletes and coaches should be aware of these limits and act accordingly.
· The study recommended caffeine is most effective when athletes abstain at least seven days prior to the race.
· Athletes planning on using caffeine for performance purposes should experiment with usage during training since some individuals may respond negatively to caffeine.
· The researchers also noted many questions regarding the optimum use of caffeine as a performance enhancer remain unanswered.
· Most health professionals would discourage those not currently drinking caffeine from doing so purely for performance reasons. Caffeine may have various implications for health which each individual should evaluate and consider with medical input.
Thursday, April 2, 2009
Predicting Master Running Success
If you are a Master's runner, do you ever wonder if you can achieve long-term excellence in your sport? A 2008 study surveyed some successful Master athletes and determined four factors are seen in successful Master athletes:
1. They maintain years of uninterrupted practice. The best Master athletes tend not to take a month/year off;
2. They have shorter off-seasons. Successful Masters tend to limit long lay-offs;
3. Spend more time practicing the sport than other athletes-particularly the preceding five years;
4. Tend to avoid injury.
This four points seem pretty common-sense. However, there are numerous implications and unanswered questions here.
How does a runner "tend to avoid injury" while still "practicing more than other athletes"? Does a higher amount of training increase injury risk for runners and other Master athletes? In other words, are success points #3 and #4 in conflict?
I will address these issues in future posts. Until then, train hard and train safe!
Young B, Medic N, Weir P, Starkes J., Explaining Performance in Elite Middle-Aged Runners:Contributions From Age and From Ongoing and Past Training Factors, Journal of Sport and Exercise Psychology, 2008, 30, 737-754.
1. They maintain years of uninterrupted practice. The best Master athletes tend not to take a month/year off;
2. They have shorter off-seasons. Successful Masters tend to limit long lay-offs;
3. Spend more time practicing the sport than other athletes-particularly the preceding five years;
4. Tend to avoid injury.
This four points seem pretty common-sense. However, there are numerous implications and unanswered questions here.
How does a runner "tend to avoid injury" while still "practicing more than other athletes"? Does a higher amount of training increase injury risk for runners and other Master athletes? In other words, are success points #3 and #4 in conflict?
I will address these issues in future posts. Until then, train hard and train safe!
Young B, Medic N, Weir P, Starkes J., Explaining Performance in Elite Middle-Aged Runners:Contributions From Age and From Ongoing and Past Training Factors, Journal of Sport and Exercise Psychology, 2008, 30, 737-754.
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