Why Should I Strength Train, I'm a Runner?
by Rick Morris, RunningPlanet.com

Strength training isn't just for body builders and football players anymore. Runners can benefit greatly from a properly designed strength training program. In fact, most runners will never reach their peak level of performance without strength training. Training methods in the past and still today have ignored the benefits of strength training. Many coaches and athletes have even avoided strength training because of the mistaken belief that the increase in muscle mass will slow down or decrease the endurance of the runner. Current research has proven that this is not true. Strength training is a vital component of any runners training regime.

There are many benefits of strength training. As a runner, the primary benefits are: injury prevention; increased power; increased speed, increased stride length and running economy.

Injury Prevention
The repetitive stresses of running places great demands on the muscles, ligaments, tendons and joints. Nothing will totally prevent the occurrence of injuries. However, strength training will provide a defense against these overuse injures. When injuries do occur, an improved level of strength will decrease the severity of injuries and decrease the recovery time. Strength training protects your body from injuries in several ways. The muscles fibers themselves are strengthened which will help prevent muscle pulls and tears. Muscle mass is increased which will help provide support to the joints, which are absorbing much of the impact of running. All of the connective tissues, which include ligaments and tendons, are made stronger. This will help avoid strains, sprains and tendonitis.

Increased Power
In physics, power is defined as "the time rate at which work is done". In terms of running, power is a function of speed and strength. More simply put, power is the result of the combination of the force or strength of your stride and the velocity or speed of your stride.

During a typical running stride, you have a very small amount of time in which to generate the force necessary to propel you forward. The push off phase of the running stride is the point at which this forward motion is generated. For a sprinter, this happens in about 0.1 seconds. For a marathon runner it is between 0.3 and 0.5 seconds. To increase running speed and economy, it is necessary to maximize the force produced without increasing the time required to produce the force. This is what improving your power will do for you.

In order to increase the power of your stride, you must increase both general strength and explosive strength. General strength will increase the size of your muscle fibers, providing a base for the explosive strength training and helping prevent injuries. The explosive strength training will improve the ability of your muscles to generate its higher level of strength, in a short period of time, which will give you an increase in power.

Increased Speed
In order to maximize your running speed, you must maximize both stride length and stride rate. If either of these is less than optimal, you will not be running at your best possible pace. Stride length is a subject that generates a lot of controversy. You will read and hear conflicting advice on stride length. Some coaches will tell you to maximize your stride length while others tell you a short stride length is more efficient. I have spent many hours videotaping and analyzing the strides of various runners, from beginners to elite class runners. From this analysis, I have found that, without a doubt, you must maximize stride length, while maintaining stride rate, in order to run at your best possible pace. The trick is to maximize stride rate naturally. If you try to unnaturally force a long stride, you will overstride, which will cause a braking action that will slow you down and possibly cause injuries.

A naturally long stride rate comes from a smooth, low to the ground stride with very little up and down motion, strong forward knee drive and a powerful push off, in addition to several other stride elements. General and explosive strength training is the key to developing these form elements.

Running Economy
One of the most reliable predictors of running performance is the velocity at which you can run at your VO2 max level. VO2 max is simply the maximum amount of oxygen that your body can process. In the past, VO2 max was the standard measure of potential running performance. Runners with the highest lab measured VO2 max were expected to have the best performances. We now know that the velocity or speed at which an athlete can sustain while running at their VO2 max levels is a more reliable predictor of performance. The reason for this is that velocity of VO2 max takes running economy into consideration. If two runners with identical VO2 max levels are running together, the one with the most efficient running stride or running economy will be running faster. That is because the runner with the highest level of running economy will be able to general more speed with the same VO2 max level.

Running economy is improved by maximizing stride length, maintaining stride rate, improving running form and running smoothly and effortlessly. Strength training provides the base for all of these improvements. Nearly all of the runners that I coach tell me that their running feels smoother and they feel that they are running with less effort after a period of general and explosive strength training.

Diabetes Awareness
by Sherry A. Ortego, MSN, FNP
Most people have heard the term diabetes, but very few people understand how diabetes can affect the body. “There are 23.6 million people in the United States, or 7.8% of the population, who have diabetes” (http://www.diabetes.org/diabetes-basics/type-2/). There are two different types of diabetes, Type 1 diabetes and Type 2 diabetes. Since Type 2 diabetes is the most common form of diabetes it will be the one discussed in this article from this point forward. “In type 2 diabetes, either the body does not produce enough insulin or the cells ignore the insulin. Insulin is necessary for the body to be able to use glucose for energy” (http://www.diabetes.org/diabetes-basics/type-2/).

What is Insulin?
The pancreas is an organ located in the abdomen behind the liver. The pancreas produces several hormones that help in the digestion of food. Insulin is a hormone produced by the pancreas and its job is to carry glucose to cells throughout the body. The pancreas is stimulated to produce insulin whenever the body takes in carbohydrates. The body breaks carbohydrates down into glucose which then gets carried to the cells by insulin where it is converted to energy. When the body has too much glucose, then too much insulin is released and gets stored in the body as fat. This is why insulin is referred to as the fat hormone.

How Does the High Blood Glucose Affect the Body?
In Type 2 diabetes, either the body does not produce enough insulin or the cells do not respond to the insulin your body is producing. This results in too much glucose outside of the cells. When glucose builds up outside of the cells (in the blood instead of going into cells), the person is said to have diabetes. If this build up of glucose outside of the cells continues to remain out of control, then a diabetic patient will develop complications of diabetes. Complications of diabetes include blindness, loss of sensation in hands and feet, heart disease, kidney disease and many other problems. This is why it is so important for diabetics to control their blood glucose level and for non-diabetics to prevent ever getting diabetes.

What is Considered a Normal Blood Glucose Level

Diabetes can be diagnosed by a blood test. For the most accurate test, blood should be drawn when you have been fasting for at least 8 hours. If you have been fasting, then your blood glucose should be less than 126 (126mg/dL is the measurement the lab uses). If you are not fasting and you have eaten within the past 2 hours, then your blood glucose should be less than 180mg/dL.

What Can You Do to Decrease Your Risk of Diabetes?

• Avoid simple carbohydrates
• Exercise daily
• Lose excess body fat
• Have your blood glucose checked at least once a year by your Primary Care Provider

Shin Pain
by Dixie L. Thompson, Ph.D., FACSM
Shin pain is a common complaint of runners and other athletes for whom running is a major component of their sport (e.g., basketball, soccer). Although shin splints is the common term used to indicate pain the front part of the lower leg, there are actually several conditions that may be the actual source of the pain. The focus of this article is medial tibial stress syndrome (MTSS), the most common cause of shin pain.

Causes and Symptoms

MTSS is characterized by pain in the lower portion of the shin along the inside edge of the bone during running or other high-impact activities. This pain is linked with an irritation/inflammation of the membrane (periosteum) surrounding tibia. Tendons attaching to the tibia also may be irritated. Repeated high-impact running puts strain on the bone and other structures. Although the bone attempts to adapt to the repeated stress, the bone’s ability to adapt may be overwhelmed and become inflamed. Commonly, MTSS develops when an athlete suddenly increases the intensity, frequency, and/or duration of workouts. Thus, shin splints are a common complaint during the preseason, especially if athletes have not maintained their workouts during the off-season. The risk for MTSS also is increased by running on hard surfaces and by wearing running shoes without adequate support and cushioning. Although not seen in all sufferers, overpronation at the ankle seems to increase the likelihood of shin splints in some runners.

Treatment
The typical treatment for overuse injuries applies to MTSS. Common recommendations include:

• Rest – Avoid high-impact activities for 7 to 10 days. To help maintain conditioning, replace with pool workouts. Gradually return to running and other high-impact activities.
• Ice – Apply ice for approximately 15 minutes after activity. Compression (light pressure with an elastic wrap) and elevation also may help alleviate swelling.

You should consult your physician if your shin pain is intense, does not go away with rest, is accompanied by a noticeably hot and inflamed area, or is linked to an accident. Only a qualified medical professional can determine the precise cause of your pain and order the appropriate treatments.

Prevention
Avoiding sudden large increases in intensity, frequency, and/or duration of workouts is one of the best ways to prevent MTSS. The 10% rule suggests that your workout volume or intensity should not increase by more than 10% per week. In addition, it is important to replace shoes when the cushioning is compromised. Because running on hard surfaces, downhill running, and running on slanted surfaces can worsen the problem, choosing one’s running route carefully also is important.

If you frequently develop shin pain, consult a podiatrist, orthopedist, or other physician who can accurately diagnose your condition and prescribe treatment.

My Halfathon
by Vanessa Goodrum, Smith Sports Athlete
I’m no super athlete, but I’ve done my share of running events and triathlons. However, I spent most of last year travelling for family reasons and was unable to maintain my typical fitness routine. It took a toll on me physically and emotionally and I knew that once I had resolved family matters I needed to get back in shape. I decided that the best way to do that would be to run a half marathon.

I chose a half marathon because I wanted the purity of running. I love tri’s but sometimes the gear is just too much. I wanted the freedom of waking up at dark-thirty, putting on some shoes and running before the rest of the world woke up. I’ve also run one marathon and a couple of half marathons so I knew that was the right distance for me – long enough to be significant, but not so long I’d kill my knees/ankles. I chose the 26.2 with Donna in Jacksonville because it was a fund-raiser to fight breast cancer. My Mom was diagnosed and underwent treatment last year. She also lives in Jacksonville so I was able to get her involved in the event as a volunteer. Add to that the fact that I lived in Jacksonville from about 1996-2005 and it was a great excuse to drive across the state and see old friends.

A friend of mine had been working with Coach Ali for a while and recommended that I start training with her to get back in shape and prepare for my new challenge. I figured that since Ali was able to prepare my friend for Ironman Kona then she could probably help me get back into halfathon fitness.

The race was on February 21st and it was a fantastic event. I had built up so much energy in anticipation that I was afraid I would be disappointed. Not even close. The day was perfect. I started the night before with a good pre-race meal followed by a good night’s sleep. The weather that morning was cool and dry, the course was well supported and my Mom was an enthusiastic volunteer in the runner’s village. For anyone who has attended a well supported race you can appreciate the energy at a start/finish line like the runner’s village. Porta-potties were plentiful, food and drink was everywhere and people were excited to run the race. The energy on the course was great. It ran through Jacksonville Beach and people came out of their homes to cheer the runners on. There was a brief stretch where we actually ran on the beach that I didn’t enjoy too much, but after about 1 ½ miles we split off from the marathoners and ran home. It was a tough run home and I had been watching my time at each mile marker. I was hoping to do the race in under two hours – a personal best – but as the race drew on and I encountered one bridge after another I realized that my goal was probably not going to happen. I didn’t care. I was having a blast and when my quads began barking at mile 12 I just forged ahead…one more mile to meet Mom at the finish line! To top it all off, I raised $600 to benefit the foundation coordinating the event.

I finished in 2:03:50. For someone who started the training program barely able to hold an 11:00 pace for a 5k I was pretty proud of my improvement. Needless to say, that would not have been possible without my coach. I did speed work, strength training, cross training and endurance. I got mad at her. I loved her. And I trained for 3+ months without injury. Plus my clothes started to fit again, my moods improved and I finally felt like a runner – that was my true goal.

I plan to run this race again next year (Mom said she’ll walk it) but for now I’m building on my 13 mile foundation and gearing up for triathlon season. I will be doing Escape from Ft. DeSoto (sprint tri) and St. Anthony’s (Olympic tri) this spring. And I’m continuing to work with Coach Ali…still cursing her and loving her with every workout.

Baby, We Were Born to Run
by Ali Molnar, ACSM-CPT, USA Triathlon Level 1 Coach, RRCA Certified Coach
I’m not sure how this book has slipped past me over the past year. But after hearing the title from several runner friends recently, I couldn’t hold out any longer. Born to Run by Michael McDougall was my next mission. By the end of the first chapter I was wondering why I hadn’t picked it up sooner, upset when I had to put it down to do other things, and anxious to hit the open road for a barefoot run. Obviously the last is still on hold for a few more weeks, but as I continued reading, I got a whole new perspective, not only on ultra running, but on running in general! The Boss had it right when he sang, “Baby, we were born to run.” If you don’t believe me, keep reading!

The official title of the book is Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen. It begins with McDougall’s journey into Mexico’s Cooper Canyon to get an answer to the question, “Why does my foot hurt?” It is here that he discovers “a hidden tribe”, the Tarahumara Indians, who may just be the greatest distance runners known (or unknown) to man. Their real name “Raramuri” translates into “The Running People”.

The Tarahumara are literally born to run and from an early age Taramuhara children play running games which continue well into their old age. It is not uncommon for 80 year old Tarahumara to run, literally, all day long through rough, mountainous terrain on little more than Pinole, a corn mixture used as a type of superfuel… there are no gels in this neck of the woods! Not only are the Tarahumara excellent runners, they are also known for incredible health, long lives, serenity, and their peaceful and reclusive nature. Born to Run tackles many issues, including why are so many runners injured every year, (some data suggests as many as 80% of runners get injured every year), does running make a great man or woman or does a great man or woman make a great runner, and ultimately - aren't we all "Born to Run" by our very nature, history and bio-mechanical makeup?

For those of you that are ultra and trail runners, you will also be fascinated with stories that include many of today's well known names in ultra running, such as Scott Jurek, Ann Trason (including a great account of the historical 1994 Leadville 100 showdown between Ann and the Tarahumara), Barefoot Ted, Jenn Shelton and Luis Escobar, among others. All of these runners, aside from Ann, are involved in the final climatic story of this book which centers around “the greatest race the world has never seen”, the first ultra-distance race in Mexico's Copper Canyon. Luis Escobar has pictures here from this extraordinary event. You can read more about the Tarahumra and the Copper Canyon Ultra Race (which still exists today!) here.

If you have ever been injured as a runner, are even slightly interested in running, or curious about our yearning to run as human beings, Born to Run is a must read! Who knows, you may just be inspired to head out the door and test your own limits – minus the running shoes.