Psoas Massage + Bodywork believes that, while there are a multitude of ways that people can run effectively, there is a single, most efficient way for “you” to run. This way is solely based on your physical attributes and limitations.
Our specialists will help you increase your attributes and decrease your limitations in order to produce your most efficient running form. The City 13.1 training program combined with Psoas Sports Massage is a great recipe for a successful half marathon.
Benefits of Sports Massage
-Increases Range of Motion (ROM)
-Decreases injury potential – we catch problems before you feel them
-Knowledge – increased awareness of body
-Removes and prevents adhesions
-Personalized stretching techniques for your body
-Speeds recovery of muscle and tendons after hard exertion
-Increases efficiency of muscle use
-Reduces stiffness and soreness
-Relaxes muscles
-Increases oxygen and nutrient absorption and removes lactic acid
Stay aware of your body and contact a professional as soon as you start to feel something may be out of sorts, abnormally sore, or if you feel lasting pain.
How to use Sports Massage to aid in your training
Professional, collegiate and Olympic athletes can receive bodywork daily. Competitive runners and those that are very motivated can receive sessions weekly. The physical, mental, educational and confidence boosting benefits will be substantial. Sports Massage helps decrease injury occurrence, and the amount of time it takes to heal.
Your Psoas Sports Massage Specialist can help create a unique plan for you. Below are common schedules for a ten week training program such as yours. These 3 plans range from what will be the most helpful and lead to a successful training program, to the least amount of sports massage we suggest for this type of program:
4 Sports Massage Scheduling Possibilities
-Aggressive: Weekly sessions
-Moderate: A session in week 1, 4, 6, 8, 9 and a day or two before the race
-Minimal: A session in week 2, 6 and 9 – leaving possibility for a session in week 10, if needed
-Spot: On an as-needed basis dependent upon physical injury, pain or soreness
A post event massage will help alleviate competitive strain and inflammation, substantially decreasing recovery time. It will also prepare you ready for your next training cycle.
Your massage frequency is a personal decision based on personal factors:
-Length of race and training
-Running experience
-Desire to decrease time (many simply want to finish – and that’s cool)
-Injury history
-Age
-Financial and time constraints
Common Causes of Injury
-Over- or under- stretching
-Poor equipment
-Over-training; signs include decreasing performance, heavy legs, slow recovery, training runs feel harder than expected or past runs, loss of enthusiasm
-Under-training
-Poor hydration
-Change of running terrain or hard terrain like concrete
-Lack of body awareness
-Inadequate warm-up
-Being too cold during run
-Returning from injury to quickly or without proper treatment
Common Running Injuries
-Achilles Tendonitis
-Muscle and Tendon Strain – achilles, calf, hamstring, quadriceps, hip flexor
-Ankle Sprain
-Ilio-tibial Band Syndrome (IT Band)
-Plantar Fasciitis
-Runner’s Knee
-Shin Splints
-Stress Fracture of the heel or long bones of the foot
The first form of treatment for an injury is RICE:
-Rest – eliminate stress to an injury
-Ice – reduces swelling (20 minutes on, 40 minutes off – (2 -4 times daily)
-Compression - reduces swelling
-Elevation – limits fluid buildup
How to Avoid Injury
-Receive regular sports massage during training
-Use correct equipment (be fitted for the right shoes for your feet; orthotics if needed)
-Ice, ice, ice
-Learn how to train properly – don’t over or under-train
-Learn to stretch properly
-Hydrate
Stay aware of your body and contact a professional as soon as you start to feel something may be out of sorts, abnormally sore, or if you feel lasting pain.
For more info or to schedule an appointment contact
Psoas Massage + Bodywork.
www.psoasbodywork.com
info@psoasbodywork.com
415.227.0331
Thursday, May 21, 2009
Monday, May 18, 2009
Saturday(9/5) Run Course Description
Here is a map link to Saturday's run course:
Saturday's Run Course
In short, EVERYONE will head SOUTH towards our favorite hill by the Marina Safeway. We will crest this hill and head down into Aquatic Park. You will continue running through Fisherman's Wharf and onto the Embarcadero. Run along the Embarcadero ALL THE WAY TO THE FERRY BUILDING. This is 3 miles. Feel free to use the restroom inside, grab some water at the fountains inside. Once you've made a pit stop, turn around and head back to the monkey bars.
Upon return to the monkey bars, you will have logged 6 MILES. Again, feel free to grab some water, knock back a gel, etc. before you head NORTH along the Marina towards Crisy Field Center at the intersection of Mason/Halleck. Once you reach Mason/Halleck, you are one mile from the monkey bars. Look for 'FF8' in chalk at this intersection. BEGINNERS will turn around here and head back to the monkey bars for 8 MILES!
Everyone else will turn LEFT at the intersection and head up Halleck towards Lincoln (roughly 1/4 of a mile). Turn RIGHT at Lincoln and run along the sidewalk for about another 1/4 of a mile. Right around Lincoln/Taylor you will see chalk markings indicating 'FF 9' in the middle of the sidewalk. Intermediate runners turn around here! Turn around here and head back to the monkey bars for 9 MILES!
Everyone else will continue past the 'FF 9' and continue on Lincoln. You will eventually see the cemetery on your left and Lincoln will curve to the left. Lincoln curves around to the left and downhill slightly. You will find yourself at a 4 way stop at the intersection of Lincoln/McDowell. Look for chalk markings indicating 'FF 10'. Advanced runners turn around here.Turn around and head back to the monkey bars for 10 MILES!
Race level runners will continue past the 'FF 4' chalk markings and continue on Lincoln as it curves around to the right. Eventually you will get a spectacular view of the Marina/Crissy Field off to your right near the intersection of Lincoln/Long(there's a stop sign here at the top of Long). There's a stop sign here before Lincoln starts heading uphill.Race level runners will continue running uphill on Lincoln on the right hand shoulder. You will run along the shoulder for about half a mile. This is uphill most of the way.
After you run under an overpass look to your left for a series of small buildings and a street sign indicating 'Ralston'. There are actually '2' instances of 'Ralston'. Run to the 'second' instance of Ralston and you should see 'FF 12' on the ground in chalk. Race level runners will turn around here and head back to the monkey bars for 12 MILES!
To get your 8 miles at target half marathon pace, I would recommend seguing into target pace at the Ferry Building (3 miles into the run) and maintaining this pace for the next 8 miles. At Mason/Halleck on the return segue into comfortable pace for your last mile.
Saturday's Run Course
In short, EVERYONE will head SOUTH towards our favorite hill by the Marina Safeway. We will crest this hill and head down into Aquatic Park. You will continue running through Fisherman's Wharf and onto the Embarcadero. Run along the Embarcadero ALL THE WAY TO THE FERRY BUILDING. This is 3 miles. Feel free to use the restroom inside, grab some water at the fountains inside. Once you've made a pit stop, turn around and head back to the monkey bars.
Upon return to the monkey bars, you will have logged 6 MILES. Again, feel free to grab some water, knock back a gel, etc. before you head NORTH along the Marina towards Crisy Field Center at the intersection of Mason/Halleck. Once you reach Mason/Halleck, you are one mile from the monkey bars. Look for 'FF8' in chalk at this intersection. BEGINNERS will turn around here and head back to the monkey bars for 8 MILES!
Everyone else will turn LEFT at the intersection and head up Halleck towards Lincoln (roughly 1/4 of a mile). Turn RIGHT at Lincoln and run along the sidewalk for about another 1/4 of a mile. Right around Lincoln/Taylor you will see chalk markings indicating 'FF 9' in the middle of the sidewalk. Intermediate runners turn around here! Turn around here and head back to the monkey bars for 9 MILES!
Everyone else will continue past the 'FF 9' and continue on Lincoln. You will eventually see the cemetery on your left and Lincoln will curve to the left. Lincoln curves around to the left and downhill slightly. You will find yourself at a 4 way stop at the intersection of Lincoln/McDowell. Look for chalk markings indicating 'FF 10'. Advanced runners turn around here.Turn around and head back to the monkey bars for 10 MILES!
Race level runners will continue past the 'FF 4' chalk markings and continue on Lincoln as it curves around to the right. Eventually you will get a spectacular view of the Marina/Crissy Field off to your right near the intersection of Lincoln/Long(there's a stop sign here at the top of Long). There's a stop sign here before Lincoln starts heading uphill.Race level runners will continue running uphill on Lincoln on the right hand shoulder. You will run along the shoulder for about half a mile. This is uphill most of the way.
After you run under an overpass look to your left for a series of small buildings and a street sign indicating 'Ralston'. There are actually '2' instances of 'Ralston'. Run to the 'second' instance of Ralston and you should see 'FF 12' on the ground in chalk. Race level runners will turn around here and head back to the monkey bars for 12 MILES!
To get your 8 miles at target half marathon pace, I would recommend seguing into target pace at the Ferry Building (3 miles into the run) and maintaining this pace for the next 8 miles. At Mason/Halleck on the return segue into comfortable pace for your last mile.
Everybody Hurts, Part Deux..
Last week I talked about a few ways to assess whether or not some discomfort/pain you're feeling is truly an injury/aggravation and introduced a couple common running related injuries/aggravations.
Not to dwell on the negative, but injuries/aggravations do come up sometimes (and we're at a point in the season where they have a tendency to rear their ugly heads) and at the very least I'd like to empower you guys with the ability to identify some of the more common things that can come up.
Below is 'part deux' of my injury/aggravation summary:
Shin Splints- I've had a few of you complain of shin pain and more often than not what you're suffering from is shin splints. Shin splints is often characterized by tenderness over the inside of the shin, lower leg pain, some swelling, lumps/bumps over the bone, pain when the toes or feet are bent downwards, and/or redness over the inside of the shin. It's caused by an overload on the shinbone and the connective tissues that attach your muscles to the bone. Definitely not fun, but it can be treated!
A few ways to address/treat:
1)ICE- The virtual panacea for just about all soft tissue running aggravations is also effective for shin splints as well...particularly in the early stages.
2)REST- Again, no big surprise here. Substituting some running for crosstraining and/or resting entirely will give your body some time to heal.
3)DO A SHOE CHECK- If you've been running in your shoes for a long time, it may be the case that they're not doing the best job absorbing the jarring/impact associated with running. It's possible a new pair of shoes will help your cause.
4)HEEL RAISES- Doing some simple heel raises periodically throughout the week will help strengthen your calves and help stave off/address shin splints.
Plantar Fasciitis- This one was the bane of my existence in 2006! Truly, plantar fasciitis can become a REAL hassle. In short, you've got this soft tissue on the bottom of your foot(fascia) that connects your heel bone to the base of your toes and when it becomes inflamed, you can get plantar fasciitis. This happens because of overtraining and/or poor biomechanics primarily. If your first steps out of bed in the morning are characterized by severe pain in the heel of your foot, you may be developing plantar fasciitis. This one can become CHRONIC, so being aggressive and proactive in treating it is KEY!
A few ways to address/treat:
1)REST- Try to keep weight off your foot. Granted, this is easier said than done for most of us. In lieu of staying off your feet entirely, put some sorbothane heel cushions in your shoes to reduce impact/jarring to the fascia.
2)ICE- Yes...it does work for just about everything! Applying some ice for 20 min. 3-4 times/day will help relieve pain and inflammation. A little ibuprofen can help here too.
3)STRETCHING- Stretching the achilles tendon and the fascia is also important. One such stretch involves leaning forward against a wall with one knee straight and the heel on the ground. Your other knee is bent. Your heel cord and foot arch stretch as you lean. Hold this for 10 seconds, relax, and straighten up. Repeat 20 times for each sore heel.
4)MASSAGE- You can seek out a sports massage therapist or simply do a bit of self massage. You can do the latter with a tennis ball, golf ball, or a foot roller (which can be found at Fleet Feet). Use any of the aforementioned to roll underneath your foot and loosen/relax the fascia and surrounding muscles/tissues.
The underlying message here regardless of what may (or hopefully not!) be ailing you is to act AGGRESSIVELY and PROACTIVELY in addressing it! Most of the garden variety running related aggravations can be addressed in a relatively short period of time if you follow the direction I've provided.
Not to dwell on the negative, but injuries/aggravations do come up sometimes (and we're at a point in the season where they have a tendency to rear their ugly heads) and at the very least I'd like to empower you guys with the ability to identify some of the more common things that can come up.
Below is 'part deux' of my injury/aggravation summary:
Shin Splints- I've had a few of you complain of shin pain and more often than not what you're suffering from is shin splints. Shin splints is often characterized by tenderness over the inside of the shin, lower leg pain, some swelling, lumps/bumps over the bone, pain when the toes or feet are bent downwards, and/or redness over the inside of the shin. It's caused by an overload on the shinbone and the connective tissues that attach your muscles to the bone. Definitely not fun, but it can be treated!
A few ways to address/treat:
1)ICE- The virtual panacea for just about all soft tissue running aggravations is also effective for shin splints as well...particularly in the early stages.
2)REST- Again, no big surprise here. Substituting some running for crosstraining and/or resting entirely will give your body some time to heal.
3)DO A SHOE CHECK- If you've been running in your shoes for a long time, it may be the case that they're not doing the best job absorbing the jarring/impact associated with running. It's possible a new pair of shoes will help your cause.
4)HEEL RAISES- Doing some simple heel raises periodically throughout the week will help strengthen your calves and help stave off/address shin splints.
Plantar Fasciitis- This one was the bane of my existence in 2006! Truly, plantar fasciitis can become a REAL hassle. In short, you've got this soft tissue on the bottom of your foot(fascia) that connects your heel bone to the base of your toes and when it becomes inflamed, you can get plantar fasciitis. This happens because of overtraining and/or poor biomechanics primarily. If your first steps out of bed in the morning are characterized by severe pain in the heel of your foot, you may be developing plantar fasciitis. This one can become CHRONIC, so being aggressive and proactive in treating it is KEY!
A few ways to address/treat:
1)REST- Try to keep weight off your foot. Granted, this is easier said than done for most of us. In lieu of staying off your feet entirely, put some sorbothane heel cushions in your shoes to reduce impact/jarring to the fascia.
2)ICE- Yes...it does work for just about everything! Applying some ice for 20 min. 3-4 times/day will help relieve pain and inflammation. A little ibuprofen can help here too.
3)STRETCHING- Stretching the achilles tendon and the fascia is also important. One such stretch involves leaning forward against a wall with one knee straight and the heel on the ground. Your other knee is bent. Your heel cord and foot arch stretch as you lean. Hold this for 10 seconds, relax, and straighten up. Repeat 20 times for each sore heel.
4)MASSAGE- You can seek out a sports massage therapist or simply do a bit of self massage. You can do the latter with a tennis ball, golf ball, or a foot roller (which can be found at Fleet Feet). Use any of the aforementioned to roll underneath your foot and loosen/relax the fascia and surrounding muscles/tissues.
The underlying message here regardless of what may (or hopefully not!) be ailing you is to act AGGRESSIVELY and PROACTIVELY in addressing it! Most of the garden variety running related aggravations can be addressed in a relatively short period of time if you follow the direction I've provided.
Saturday(9/22) Run Course Description
Here is a link to Saturday's course map-
Saturday's Course Map
Here's a verbal description as well:
Everyone will head NORTH along the Marina towards the Warming Hut. Upon reaching the Warming Hut (roughly 2 miles), you will run past the Warming Hut and take an IMMEDIATE left to head towards LONG AVENUE. Long Avenue is effectively a short hill that heads up towards Lincoln.
Everyone will head uphill on Long Avenue along the shoulder until you reach a stop sign. This is LINCOLN. Take a right on to the paved cyclist/pedestrian path and follow this path to your right. Stick to this path as it heads towards the Golden Gate Bridge. Make sure that you are on this path and NOT on Lincoln. You do not want to be running on Lincoln for this course.
You will follow the path for roughly 1/2-3/4 of a mile. There will be a few points at which the path may fork, but stick to the MAIN path. You will soon see the Golden Gate Bridge approaching.
You will reach a point where you can continue running and run underneath the bridge or take a hairpin LEFT and wind your way up to the pedestrian side of the bridge. You want to do the LATTER and turn left and head onto the pedestrian side of the bridge. PLEASE BE CAREFUL! THERE ARE TYPICALLY A REASONABLE NUMBER OF TOURISTS WHO AREN'T PAYING ATTENTION. BE SMART AND BE POLITE IF YOU NEED TO GET AROUND SOMEONE.
Continue running on the pedestrian side of the bridge for roughly half a mile. As you approach the first tower/tier of the bridge keep your eyes peeled for a ‘MM 7’ in chalk in the middle of the sidewalk. This is 3.5 MILES. Beginners turn around here and head back to the monkey bars for 7 MILES!
Everyone else continues running along the pedestrian side of the Golden Gate Bridge until you reach the SECOND PILLAR/TIER OF THE BRIDGE. This is 4 MILES! Intermediate runners will turn around here and head back to the Monkey bars for 8 MILES!
Everyone else will continue to the end of the bridge to the Visitor Center. This is 4.5 MILES. Stop here to grab some water, use the restroom, and/or take a gel, clif shot, etc. Everyone will turn around here and return to the monkey bars. Advanced runners will stop upon return to the monkey bars for 9 MILES!
Upon returning to the monkey bars, Race level runners will continue running SOUTH along the Marina towards our favorite hill by the Marina Safeway. You will crest the hill and continue running down into Aquatic Park. Run right to the edge of Fisherman’s Wharf where the cul-de-sac and water fountain resides. This is 10 MILES. Turn around here and return to the monkey bars for 11 MILES!
Race level runners need to get 6 miles of 'target half marathon pace in as well. I suggest starting your target pace once you reach the second tier/pillar of the Golden Gate Bridge (4 miles) and maintaining this pace to the end of Aquatic Park/edge of Fisherman's Wharf. Take the last mile back to the monkey bars easy.
Saturday's Course Map
Here's a verbal description as well:
Everyone will head NORTH along the Marina towards the Warming Hut. Upon reaching the Warming Hut (roughly 2 miles), you will run past the Warming Hut and take an IMMEDIATE left to head towards LONG AVENUE. Long Avenue is effectively a short hill that heads up towards Lincoln.
Everyone will head uphill on Long Avenue along the shoulder until you reach a stop sign. This is LINCOLN. Take a right on to the paved cyclist/pedestrian path and follow this path to your right. Stick to this path as it heads towards the Golden Gate Bridge. Make sure that you are on this path and NOT on Lincoln. You do not want to be running on Lincoln for this course.
You will follow the path for roughly 1/2-3/4 of a mile. There will be a few points at which the path may fork, but stick to the MAIN path. You will soon see the Golden Gate Bridge approaching.
You will reach a point where you can continue running and run underneath the bridge or take a hairpin LEFT and wind your way up to the pedestrian side of the bridge. You want to do the LATTER and turn left and head onto the pedestrian side of the bridge. PLEASE BE CAREFUL! THERE ARE TYPICALLY A REASONABLE NUMBER OF TOURISTS WHO AREN'T PAYING ATTENTION. BE SMART AND BE POLITE IF YOU NEED TO GET AROUND SOMEONE.
Continue running on the pedestrian side of the bridge for roughly half a mile. As you approach the first tower/tier of the bridge keep your eyes peeled for a ‘MM 7’ in chalk in the middle of the sidewalk. This is 3.5 MILES. Beginners turn around here and head back to the monkey bars for 7 MILES!
Everyone else continues running along the pedestrian side of the Golden Gate Bridge until you reach the SECOND PILLAR/TIER OF THE BRIDGE. This is 4 MILES! Intermediate runners will turn around here and head back to the Monkey bars for 8 MILES!
Everyone else will continue to the end of the bridge to the Visitor Center. This is 4.5 MILES. Stop here to grab some water, use the restroom, and/or take a gel, clif shot, etc. Everyone will turn around here and return to the monkey bars. Advanced runners will stop upon return to the monkey bars for 9 MILES!
Upon returning to the monkey bars, Race level runners will continue running SOUTH along the Marina towards our favorite hill by the Marina Safeway. You will crest the hill and continue running down into Aquatic Park. Run right to the edge of Fisherman’s Wharf where the cul-de-sac and water fountain resides. This is 10 MILES. Turn around here and return to the monkey bars for 11 MILES!
Race level runners need to get 6 miles of 'target half marathon pace in as well. I suggest starting your target pace once you reach the second tier/pillar of the Golden Gate Bridge (4 miles) and maintaining this pace to the end of Aquatic Park/edge of Fisherman's Wharf. Take the last mile back to the monkey bars easy.
Tuesday (3/16) Running Route Description
On Tuesday, you will be logging between 3-6 miles depending upon your training level. The link below should give you a relatively clear sense of where we're going. I've also included a verbal description beneath it:
TUESDAY'S RUN COURSE!
A BRIEF DESCRIPTION OF TUESDAY'S RUN-
We will head north along the Marina to the intersection of Mason/Halleck. This is right next to Crissy Field Center and is 1 mile into our run. Everyone follow the pedestrian crosswalk and turn LEFT on Halleck.
You will be running uphill for about a block until you reach a controlled intersection with a stop sign. This is the intersection of Halleck/Lincoln. Turn RIGHT onto Lincoln and run along the sidewalk. Stick to the sidewalk on the right and follow Lincoln.
Right around Lincoln/Taylor you will see chalk markings indicating 'FF 3' in the middle of the sidewalk. Beginner runners turn around here! Turn around here and head back to the monkey bars for 3 MILES!
Everyone else will continue past the 'FF 3' and continue on Lincoln. You will eventually see the cemetery on your left and Lincoln will curve to the left. Lincoln curves around to the left and downhill slightly. You will find yourself at a 4 way stop at the intersection of Lincoln/McDowell. Look for chalk markings indicating 'FF 4'. Intermediate runners turn around here.Turn around and head back to the monkey bars for 4 MILES!
Advanced and Race level runners will continue past the 'FF 4' chalk markings and continue on Lincoln as it curves around to the right. Eventually you will get a spectacular view of the Marina/Crissy Field off to your right near the intersection of Lincoln/Long(there's a stop sign here at the top of Long). There's a stop sign here and you will see an 'FF 5' in chalk right before Lincoln starts heading uphill.Advanced runners turn around here. Head back to the monkey bars for 5 MILES!
Race level runners will continue running uphill on Lincoln on the right hand shoulder. You will run along the shoulder for about half a mile. This is uphill most of the way.
After you run under an overpass look to your left for a series of small buildings and a street sign indicating 'Ralston'. There are actually '2' instances of 'Ralston'. Run to the 'second' instance of Ralston and you should see 'FF 6' on the ground in chalk. Race level runners will turn around here. Make sure to get seven minutes of tempo running in on your return to the monkey bars. When you get back you will have logged 6 MILES!
TUESDAY'S RUN COURSE!
A BRIEF DESCRIPTION OF TUESDAY'S RUN-
We will head north along the Marina to the intersection of Mason/Halleck. This is right next to Crissy Field Center and is 1 mile into our run. Everyone follow the pedestrian crosswalk and turn LEFT on Halleck.
You will be running uphill for about a block until you reach a controlled intersection with a stop sign. This is the intersection of Halleck/Lincoln. Turn RIGHT onto Lincoln and run along the sidewalk. Stick to the sidewalk on the right and follow Lincoln.
Right around Lincoln/Taylor you will see chalk markings indicating 'FF 3' in the middle of the sidewalk. Beginner runners turn around here! Turn around here and head back to the monkey bars for 3 MILES!
Everyone else will continue past the 'FF 3' and continue on Lincoln. You will eventually see the cemetery on your left and Lincoln will curve to the left. Lincoln curves around to the left and downhill slightly. You will find yourself at a 4 way stop at the intersection of Lincoln/McDowell. Look for chalk markings indicating 'FF 4'. Intermediate runners turn around here.Turn around and head back to the monkey bars for 4 MILES!
Advanced and Race level runners will continue past the 'FF 4' chalk markings and continue on Lincoln as it curves around to the right. Eventually you will get a spectacular view of the Marina/Crissy Field off to your right near the intersection of Lincoln/Long(there's a stop sign here at the top of Long). There's a stop sign here and you will see an 'FF 5' in chalk right before Lincoln starts heading uphill.Advanced runners turn around here. Head back to the monkey bars for 5 MILES!
Race level runners will continue running uphill on Lincoln on the right hand shoulder. You will run along the shoulder for about half a mile. This is uphill most of the way.
After you run under an overpass look to your left for a series of small buildings and a street sign indicating 'Ralston'. There are actually '2' instances of 'Ralston'. Run to the 'second' instance of Ralston and you should see 'FF 6' on the ground in chalk. Race level runners will turn around here. Make sure to get seven minutes of tempo running in on your return to the monkey bars. When you get back you will have logged 6 MILES!
Everybody Hurts, Part One..
In addition to being a popular REM song, this phrase should strike a chord for just about EVERYONE who runs.
I've talked before about some GREAT ways to stave off running related injuries/aggravations. BUT, running is a high impact sport involving a ton of repetitive motion. Despite our BEST efforts, aches and pains do come up sometimes!
This is part of the reason why our training doesn't include consecutive days of running. The days in which you are resting or engaging in cross-training are providing your body an opportunity to heal/recover from the impact associated with the previous run.
I've spoken with a number of you over the past few weeks about various issues, but want to provide some tools for you to do a little self diagnosis of your own.
Bear in mind, I'm NOT a doctor, but I'm pretty familiar with the myriad running related injuries/aggravations that can happen....I've endured most of them myself!
First a few questions you should ask yourself in assessing what's bothering you:
1)Is it a sharp/intense/radiating pain or dull/aching pain? If it's the former, this is something you should likely NOT run through and probably get checked out by a specialist. I would also add that if the nature of the pain is 'constant', it also probably needs some attention from a specialist. If the pain you're feeling is more dull/aching, it's likely you can address the issue with some REST, ICE, COMPRESSION, and ELEVATION (RICE). I've given a number of you this kind of direction.
2)Does the pain occur at beginning of the run and become less pronounced after the first few miles? If it's the former, you may be looking at some tight muscle groups that simply need some additional rest in combination with some additional stretching/bodywork.
3)How long has this pain been bothering you? When did it first manifest? In asking these kinds of questions, I'm trying to determine if there were any significant changes that might correlate with the discomfort you're feeling. Maybe you started running in a different kind of shoe when the pain first appeared. Maybe you started doing more 'tempo' around the time the pain first appeared. Maybe you've been running in a worn out pair of shoes too long.
So, now that we've got a better idea of what 'kind' of pain/discomfort you're feeling, let's take a look at a few common issues in a few different areas:
1)Runners Knee- This is kind of a generic term for knee pain/discomfort that occurs with a lot of beginner/intermediate runner's. This pain typically shows up around and sometimes behind the kneecap. While the pain manifests in the knee, the reality is that the problem may in fact be tied to your legs and feet. Your knee should move up and down in a narrow little groove in your thigh bone. But, if the knee is not tracking properly, you're looking at a kneecap that rubs up against and irritates surrounding cartilage. It's not uncommonly the case that this 'poor tracking' is due to weak thigh muscles.
2)ITB Syndrome-You know that funky stretch we do where we cross one leg over and squat? This is a pose that is designed to help stretch the IT (illiotibial band) band that runs along the outside of your leg. The IT band runs along your knee and hip bone. Sometimes you can develop excess friction between the IT band and the hip bone or knee bone. Some of you have complained about some minor hip pain or pain along the outside of your knee. In most cases, it's probably due to some IT band issues. As stretching the IT band can be a little tough, a 'Stick' or a foam roller can be a handy tool to loosen up a tight IT band and/or the surrounding muscles.
These are two of the big issues that I commonly see. With both of the aforementioned issues, you ideally should be reducing your mileage/training and treating the affected area with ice and anti-inflammatories. Once the pain subsides, doing some exercises to strengthen your quads/thighs should help stave off runner's knee.
Similarly for staving off IT Band issues, you want to strengthen your quads, hamstrings, and gluts.
Next week, I'll provide some info. about two other commonly encountered issues: plantar fascitis (my personal favorite! UGH!) and shin splints.
Until then, LISTEN to the messages your body is sending you and DO NOT run through sharp/intense pain!
I've talked before about some GREAT ways to stave off running related injuries/aggravations. BUT, running is a high impact sport involving a ton of repetitive motion. Despite our BEST efforts, aches and pains do come up sometimes!
This is part of the reason why our training doesn't include consecutive days of running. The days in which you are resting or engaging in cross-training are providing your body an opportunity to heal/recover from the impact associated with the previous run.
I've spoken with a number of you over the past few weeks about various issues, but want to provide some tools for you to do a little self diagnosis of your own.
Bear in mind, I'm NOT a doctor, but I'm pretty familiar with the myriad running related injuries/aggravations that can happen....I've endured most of them myself!
First a few questions you should ask yourself in assessing what's bothering you:
1)Is it a sharp/intense/radiating pain or dull/aching pain? If it's the former, this is something you should likely NOT run through and probably get checked out by a specialist. I would also add that if the nature of the pain is 'constant', it also probably needs some attention from a specialist. If the pain you're feeling is more dull/aching, it's likely you can address the issue with some REST, ICE, COMPRESSION, and ELEVATION (RICE). I've given a number of you this kind of direction.
2)Does the pain occur at beginning of the run and become less pronounced after the first few miles? If it's the former, you may be looking at some tight muscle groups that simply need some additional rest in combination with some additional stretching/bodywork.
3)How long has this pain been bothering you? When did it first manifest? In asking these kinds of questions, I'm trying to determine if there were any significant changes that might correlate with the discomfort you're feeling. Maybe you started running in a different kind of shoe when the pain first appeared. Maybe you started doing more 'tempo' around the time the pain first appeared. Maybe you've been running in a worn out pair of shoes too long.
So, now that we've got a better idea of what 'kind' of pain/discomfort you're feeling, let's take a look at a few common issues in a few different areas:
1)Runners Knee- This is kind of a generic term for knee pain/discomfort that occurs with a lot of beginner/intermediate runner's. This pain typically shows up around and sometimes behind the kneecap. While the pain manifests in the knee, the reality is that the problem may in fact be tied to your legs and feet. Your knee should move up and down in a narrow little groove in your thigh bone. But, if the knee is not tracking properly, you're looking at a kneecap that rubs up against and irritates surrounding cartilage. It's not uncommonly the case that this 'poor tracking' is due to weak thigh muscles.
2)ITB Syndrome-You know that funky stretch we do where we cross one leg over and squat? This is a pose that is designed to help stretch the IT (illiotibial band) band that runs along the outside of your leg. The IT band runs along your knee and hip bone. Sometimes you can develop excess friction between the IT band and the hip bone or knee bone. Some of you have complained about some minor hip pain or pain along the outside of your knee. In most cases, it's probably due to some IT band issues. As stretching the IT band can be a little tough, a 'Stick' or a foam roller can be a handy tool to loosen up a tight IT band and/or the surrounding muscles.
These are two of the big issues that I commonly see. With both of the aforementioned issues, you ideally should be reducing your mileage/training and treating the affected area with ice and anti-inflammatories. Once the pain subsides, doing some exercises to strengthen your quads/thighs should help stave off runner's knee.
Similarly for staving off IT Band issues, you want to strengthen your quads, hamstrings, and gluts.
Next week, I'll provide some info. about two other commonly encountered issues: plantar fascitis (my personal favorite! UGH!) and shin splints.
Until then, LISTEN to the messages your body is sending you and DO NOT run through sharp/intense pain!
Thursday, May 14, 2009
Saturday(8/22) Run Course Description
Here’s a map link for tomorrow’s course:
Saturday's Golden Gate Park Run!
Below is a description of the route:
B-6 MILES.
Beginners will head NORTH from the Beach Chalet and promptly take a right turn to get onto JFK. You will run along the dirt path for about a quarter of a mile until you come to a stop sign. Turn LEFT at this stop sign at the pedestrian crosswalk onto the dirt path running along JFK.
You will continue running along this path for some time. As you close in on the first mile you will see the 'Bison Paddock' on your left. Shortly after you pass the paddock, you will see Lake Spreckles on the left. If you need water, cross the pedestrian crosswalk over to Lake Spreckles and you will see the water fountain on your left.
Continue running on the dirt path for close to a mile and you will eventually come to a 4 way stop at the intersection of JFK/Transverse. This is roughly 2 miles. If you cross over to the LEFT side of JFK, you will find another water fountain. *NOTE-IT IS IMPORTANT THAT YOU STAY ON THE RIGHT SIDE OF THE PATH FOR THIS RUN! IT IS OK TO CROSS OVER TO THE LEFT FOR H20, BUT GET BACK OVER TO THE RIGHT SIDE TO CONTINUE YOUR RUN!
Continue running on the RIGHT side of the dirt path past JFK/Transverse for roughly a mile. You will see a stop sign and traffic joining JFK from 'Conservatory Way'. (this is just prior to the Flower Observatory) There is a pedestrian crosswalk here. THIS IS 3 MILES! LOOK FOR A 'FF 6' IN THE MIDDLE OF THE PATH (The path is paved at this juncture). Turn around here and head back to the Beach Chalet for 6 MILES!!
I-7 MILES.
Same course as beginners, BUT CROSS OVER TO THE LEFT SIDE OF JFK AT THE 'FF 6' MARK. Run past the Flower Observatory and follow JFK all the way to STANYAN. This is a controlled intersection with traffic lights. Once you get to JFK/Stanyan, this is 3.5 miles. Turn around here and head back to the Beach Chalet for 7 MILES!
A-8 MILES.
Advanced runners will run through the intersection of JFK/Stanyan and onto the panhandle (the strip of land that runs between Oak/Fell). Run on the RIGHT side of the Panhandle! You will run along the panhandle for roughly half a mile along OAK. One block PAST Oak & Masonic (again, this is a controlled intersection with stoplights), keep your eyes peeled for OAK and CENTRAL. There will be a 'FF 8' in chalk in the middle of the road. Turn around and head back to the Beach Chalet for 8 MILES!
R-10 MILES W/6 MILES @ TARGET PACE.
Race level runners follow the same course as Advanced runners, BUT when you get back to the Beach Chalet continue SOUTH along the paved path towards the Zoo. You will run South for a mile until you reach GREAT HIGHWAY and LAWTON. This is a controlled intersection with traffic lights and a big 'Lawton' sign. Thusly, there will be no chalk markings to look for. Turn around here and head back to the Beach Chalet for 10 MILES! The best time to get your 6 miles of target pace is when you turn around at Oak and Central. You will maintain target pace for the balance of the run for a total of six miles at target pace.
Saturday's Golden Gate Park Run!
Below is a description of the route:
B-6 MILES.
Beginners will head NORTH from the Beach Chalet and promptly take a right turn to get onto JFK. You will run along the dirt path for about a quarter of a mile until you come to a stop sign. Turn LEFT at this stop sign at the pedestrian crosswalk onto the dirt path running along JFK.
You will continue running along this path for some time. As you close in on the first mile you will see the 'Bison Paddock' on your left. Shortly after you pass the paddock, you will see Lake Spreckles on the left. If you need water, cross the pedestrian crosswalk over to Lake Spreckles and you will see the water fountain on your left.
Continue running on the dirt path for close to a mile and you will eventually come to a 4 way stop at the intersection of JFK/Transverse. This is roughly 2 miles. If you cross over to the LEFT side of JFK, you will find another water fountain. *NOTE-IT IS IMPORTANT THAT YOU STAY ON THE RIGHT SIDE OF THE PATH FOR THIS RUN! IT IS OK TO CROSS OVER TO THE LEFT FOR H20, BUT GET BACK OVER TO THE RIGHT SIDE TO CONTINUE YOUR RUN!
Continue running on the RIGHT side of the dirt path past JFK/Transverse for roughly a mile. You will see a stop sign and traffic joining JFK from 'Conservatory Way'. (this is just prior to the Flower Observatory) There is a pedestrian crosswalk here. THIS IS 3 MILES! LOOK FOR A 'FF 6' IN THE MIDDLE OF THE PATH (The path is paved at this juncture). Turn around here and head back to the Beach Chalet for 6 MILES!!
I-7 MILES.
Same course as beginners, BUT CROSS OVER TO THE LEFT SIDE OF JFK AT THE 'FF 6' MARK. Run past the Flower Observatory and follow JFK all the way to STANYAN. This is a controlled intersection with traffic lights. Once you get to JFK/Stanyan, this is 3.5 miles. Turn around here and head back to the Beach Chalet for 7 MILES!
A-8 MILES.
Advanced runners will run through the intersection of JFK/Stanyan and onto the panhandle (the strip of land that runs between Oak/Fell). Run on the RIGHT side of the Panhandle! You will run along the panhandle for roughly half a mile along OAK. One block PAST Oak & Masonic (again, this is a controlled intersection with stoplights), keep your eyes peeled for OAK and CENTRAL. There will be a 'FF 8' in chalk in the middle of the road. Turn around and head back to the Beach Chalet for 8 MILES!
R-10 MILES W/6 MILES @ TARGET PACE.
Race level runners follow the same course as Advanced runners, BUT when you get back to the Beach Chalet continue SOUTH along the paved path towards the Zoo. You will run South for a mile until you reach GREAT HIGHWAY and LAWTON. This is a controlled intersection with traffic lights and a big 'Lawton' sign. Thusly, there will be no chalk markings to look for. Turn around here and head back to the Beach Chalet for 10 MILES! The best time to get your 6 miles of target pace is when you turn around at Oak and Central. You will maintain target pace for the balance of the run for a total of six miles at target pace.
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