Picking up your heels in running

Learning to pick up your heels in running is one of the hardest things to master in running form. When running, the heel should be pulled up directly under you and not behind you. If the foot comes up behind you, it means that you are running with a hip flexor dominant swing phase. Injuries to the psoas, IT band and rectus femoris are likely to occur. It is also likely that the pelvis is not level when running.

Learning to pick your foot up and pull it underneath your hip requires engagement of the hamstrings during the early to mid swing phase. This offloads the work of the hip flexors to pull the swing leg through under the body.

Practicing this allows there to be more balance around the hip and pelvis. Further, getting those hamstrings activated during the swing phase helps avoid the tendency to sit back when running (I call this sitting on the toilet running).

Here is a drill that will help keep the pull movement under the body rather than becoming more of a flick behind you.

Carrot Cake Protein Balls

Ingredients

3/4 cup Vanilla Protein Powder

1/3 cup Unsweetened dried coconut

6 Dated, pitted

1/2 cup Grated carrot

1 Tpsp Chia seeds

2 Tpsp Coconut oil, melted

1/2 tsp Ground cinnamon

1/4 tsp Ground Cloves

pinch of Sea salt

Instructions

1. Combine dates and dried coconut in a food processor.

2. In a bowl combine protein powder, carrots, cinnamon, cloves, coconut oil and sea salt.  Add dates and coconut mixture, and chia seeds.  Mix using your hands.

3. Roll mixture into small balls.

4. Refrigerate for an hour.

These can refrigerated for 5 to 7 days.

Overnight Steel Cut Oats

Ingredients

1/3 cup Steel Cut Oats

1/3 cup Almond Milk

1/3 cup Plain non-fat Greek Yogurt

1/2 tpsp Flaxseed

1/2 tpsp Chia Seeds

1 tpsp Almond Butter

1 pinch Salt

Instructions

1. Mix all ingredients and let it sit overnight in the fridge.

2. In the morning, add fresh fruit or dried fruit.

Heavy Load Resistance Training for Endurance Athletes

Endurance athletes have commonly followed the approach of endurance based resistance training.  This involves performing high repetitions and sets in resistance training.  However, in recent years this view has changed.  Heavy load resistance training (HLRT) has become more of the norm.  HLRT involves using low repetition numbers with a moderate set numbers.  Loads are usually more than 80% of your one repetition maximum.

I decided to look at this logically and attempt to explain it in more simple terms.  Let’s start by looking at the muscle fiber types and their characteristics to help explain why HLRT is beneficial to endurance athletes.

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Characteristics of Muscle Fiber Types:

Type I Slow Twitch (ST) – slow contraction time, small motor neuron, high resistance to fatigue, low force production, high mitochondrial density, high capillary density, high oxidative density.  Used in aerobic activities.

Type II A Fat Twitch (FT-A) – fast contraction time, large motor neuron, intermediate resistance to fatigue, high force production, high mitochondrial density, intermediate capillary density, high oxidative density.  Used in long term anaerobic.

Type II B Fat Twitch (FT-B) – very fast contraction time, very large motor neuron, low resistance to fatigue, very high force production, low mitochondrial density, low capillary density, low oxidative density.  Used in short term anaerobic.

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Muscle fiber composition in the body is genetically determined.  However, numerous studies have proven that both the structure and metabolic capacity of individual muscle fibers can adapt to different types of training.

When we look at muscle recruitment in exercise, slow twitch muscles are recruited first.  This is regardless of the intensity.  As intensity level increases, recruitment of fibers is slow twitch first, then fast twitch A and lastly fast twitch B.  When we apply different types of training methods we are effectively trying to recruit certain muscle fibers types or to get certain muscle fiber types to take on characteristics of other muscle fibers types. 

For example, we could train FT-B fibers to take on some of the endurance characteristics of FT-A fibers.  This is how HLRT comes into play.  HLRT results in the body being able to recruit FT-B fibers as if they are FT-A fibers.  We are trying to make the muscle fiber stronger, more resistant to fatigue, and have greater mitochondrial and oxidative density.  Totally logical.

Of course, there are other benefits to HLRT.  HLRT, like plyometric training, increases leg stiffness which improves performance economy.  HLRT also stimulates neuromuscular efficiency and builds more power. 

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Summary

A muscle which is stronger is going to be more resilient and fatigue resistant, and have better overall performance economy.  In endurance sports, performance economy is key.  If an athlete can use less effort at faster speeds, they undoubtedly become a faster athlete.  Totally makes sense to me.

The type of exercises that I recommend for endurance based athletes includes dead lifts, squats (different variations), steps ups, and lunges.  Like a properly mapped out endurance plan, a strength program needs to follow a periodization structure to reap the biggest benefits.

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Run Training and Types of Training Explained

Training for running is not complex.  It is pretty straight forward but it always surprises me when people train for years and cannot figure out why they do not improve, have chronic fatigue, or are constantly injured.

The goals of a structured training program can be summarized into six points.  Jack Daniels describes the goals as:

1.       To improve the body’s ability to transport blood and oxygen.

2.       To increase the ability of muscles involved in running to use the available oxygen and convert carbohydrate and fat fuel into useful energy.

3.       To increase lactate threshold to enable faster running speed.

4.       To increase aerobic capacity by increasing VO2max.

5.       To improve speed.

6.       To decrease energy demand by improving running economy.

I start with these goals as I believe that the linkage between these goals and the type of training to enable these goals is not clearly understood or it is simply ignored.  If one is going to spend time doing an activity, I think they should learn to train properly to maximize benefits.  I admit, I get extremely frustrated when people tell me how hard they run or how much they run.  So what.  If one is not training properly that means absolutely nothing.   If you win races and run exactly the same time every time, then you should start to question your training.

The second thing that frustrates me, is that I see people training together doing exactly the same workout without considering level of the runner or the volume of running per week.  Someone who runs 40 km a week should not be doing the same volume of intervals as someone who runs 100 km a week.  Nor should someone who is relatively new to running be doing the same type of intervals as someone experienced.

I may have two athletes do a workout that on paper looks exactly the same but the purpose of the workout is different.  For example, 5x1000 meters.  One athlete may be doing this at threshold and the other at VO2max.  The recoveries may also be the same or different as they are at different levels.

So let’s get back to the basics.

Easy and Long Runs

Purpose: To improve cell adaptation, promote glycogen depletion, to teach the body to use fat as fuel. 

How:  Run 65% to 70% of VO2max. 20 minutes to 2 hour 30 minutes.

Example:  45 minute easy run the next day after a hard workout.

Threshold Runs

Purpose: To build strength and speed.  By running at or very near your lactate threshold, your body will become more efficient at clearing lactic acid and reusing it to fuel your muscles.  Threshold runs simply teach us to endure greater intensity for longer periods of time.  For an endurance athlete, this is key.

How: Run 86% to 88% of VO2max.  Tempo runs, Tempo intervals, Cruise Intervals.  It is a pace that you could maintain for an hour in a race.

Example 1: 20 min tempo run.

Example 2: 8 x 1000 meters with 30 second rest interval.

Example 3: 2x10 minutes with 1 to 2 minutes’ rest interval.

Intervals

Purpose: To increase your maximal aerobic capacity (VO2 max).

How: Run 98% to 100% of VO2max.  It is a pace that you could maintain for 10 to 15 minutes in a race.  It is often quoted as 3 km race pace.  Running these too fast results in training the wrong system and defeats the purpose which is to improve your aerobic capacity.

Example: 30 second to 5 minute intervals.  I stress time here as opposed to distance as I differ the workout distance based on level of runner.  For example, a slower runner covers less distance in 5 minutes than does a faster runner.  The rest interval varies but it should be equal to or less than the interval time.  As athletes become stronger, I tend to shorten the rest interval.

Speed

Purpose:  To improve mechanics. 

How: Greater than VO2max.  Intervals of less than 2 minutes.  Again, using time as opposed to distance as we need to account for a runner’s ability.  The rest interval would be up to four times it took to do the interval.  For example, 30 second interval would get a rest interval of 2 minutes.

Marathon Pace workouts for Marathon Runners

Purpose: To enable an athlete to spend some time running the pace at which they hope to complete the marathon in.

How: Run up to 25 km at marathon pace.  I incorporate a build up to 25 km over time in a marathon program.  I also encourage athletes to run a half marathon race at marathon pace or slightly faster.  I usually start runners at 10 to 12 km and gradually build them to 25 km over a 16 week to 20 week period.  I like to schedule a marathon pace run every three to four weeks.

Keeping your female menstrual cycle healthy while training hard

Written by Meaghan McCollum.

Meaghan is a naturopathic doctor practicing in Bridgeland, Calgary. She helps people achieve hormonal balance naturally in all stages of life and activity levels. As a avid runner herself she thoroughly enjoys working with endurance athletes. She owns a integrative naturopathic clinic and retail store called Naturmend. Check her out at: https://www.naturmend.com/

Endurance exercise has long been known to disrupt the natural female hormonal cycle. Around 1/4 of all female runners experience frank menstrual cycle disorders (1). And as many as 78% of regularly menstruating female runners (elite and recreational) experience disruptions to ovulation in at least 1 out of 3 cycles. (1). That’s a lot of us.

What exactly are disruptions to the menstrual cycle? Any of the following can occur with greater frequency in athletes:

•       Luteal phase deficiency (disrupted / shortened 2nd half of menstrual cycle)

•       Anovulation (not ovulating leading to infertility)

•       Oligomenorrhea (getting periods less frequently such as every 40-90 days)

•       Amenorrhea (not getting a period at all)

•       Menorrhagia (Excessive bleeding)

•       PMS (no need to explain this one) & PMDD (extreme PMS)

These can be inconvenient, unpleasant symptoms yet also point to disruptions in the healthy balance of hormones. These imbalances can have long term health implications, and in the immediate future can also lead to decreased athletic performance (2,3). All good reasons to pay attention to these signs and work to achieve a better balance.

Fat is important for hormonal balance. We now understand fat tissue to be an important hormone contributor in the body. Two hormones called leptin and adiponectin are produced and released by fat tissue. When there is a rapid decrease in body weight and fat, leptin drops and adiponectin increases. The result of these shifts can affect female hormone release and prevent ovulation (4,5). Both of these effects are instigated by rapid weight loss, emphasizing the importance of gradual weight loss in athletes and maintaining appropriate body weight.

Some women once they drop below a certain body fat percentage may experience disruptions in their cycle even if the weight loss was gradual. Although dropping below a certain body fat percentage was a popular theory in menstrual disturbances in athletes, it is not true for every woman and is very dependent on individual requirements for body fat.

Stress and cortisol

Cortisol is a stress hormone that is released during exercise particularly longer duration and higher intensity exercise. Cortisol can also impact the female menstrual cycle by suppressing upstream hormone release from the brain (6). Managing cortisol levels during training and non-training times could reduce the overall load of cortisol on the hormonal system. This is also pertinent to emotional stress which results in greater cortisol levels as well.

Progesterone and estrogen are essential for your monthly rhythm

Progesterone and estrogen are hormones important in the normal functioning of the female menstrual cycle. Both are affected by intensive and prolonged exercise and are typically suppressed with chronic exercise (7). This of course has implications on the proper functioning of the menstrual cycle. Additionally estrogen plays an important role in preventing excessive muscle damage following endurance exercise (estrogen study)

What can you do to keep your female hormones cycling regularly and healthfully?

•       When trying to achieve a lower weight, take a slow and steady weight loss approach. This is to prevent the hormones leptin from dropping and adiponectin from increasing, which are connected to the proper function of your menstrual cycle. Eat enough food to power your training.

•       Increase exercise intensity in a slow and steady approach (a.k.a: listening to your coach).

•       When under significant emotional stress consider cutting back on intensity and/or volume of training. This will not only function to keep your cycle on track, but also help to prevent injury.

•       Practice good nutrition pre, during and post workouts. This helps to keep cortisol release to a minimum by regulating blood sugar.

•       Balance the stress of intensive exercise with calming activities such as gentle yoga, meditation, artwork or other calm activities that spark joy for you.

•       If you’ve done everything above and are still experiencing troubles with your cycle: Consider investigating herbal treatment to help support your body toward hormonal balance while also supporting athletic performance.

Although running and other intensive endurance activity is associated with disturbances in the female menstrual cycle, you can still train hard and keep your monthly rhythm healthy. For some it takes a bit more effort, care and strategy surrounding diet, supplementation and rest. The benefit is worth it: better long term hormonal outcomes along with improved athletic performance and minimal PMS.

Meaghan McCollum ND

www.naturmend.com

References

1.       Roupas ND and Georgopoulos NA. Menstrual function in sports. 2011. Hormones. 10(2):104-116.

2.       Czajkowska M. et al. Menstrual cycle and the prevalence of premenstrual syndrome/ premenstrual dysphoric disorder in adolescent athletes. 2015. J podiatry Adolesc Gynecol 28:492-498

3.       Takeda T. et al. Premenstrual syndrome and premenstrual dysphoric disorder in Japanese collegiate athletes. 2015. podiatry Adolesc Gynecol. 28:215-218.

4.       Moschos S, et al. Leptin and reproduction; a review. 2002. Fertil Steril 77: 433-444.

5.       Rodriguez-Pacheco F, et al, Regulation of pituitary cell function by adiponectin. 2007. Endocrin. 148: 401-410.

6.       Loucks AB, et al. Alterations in the hypothalamic-pituitary-ovarian and the hypothalamic-pituitary-adrenal axis in athletic women. 1989. J Clin Endocrinol Metab 68: 402-411.

7.       Otag A. et al. Effect of increasing maximal aerobic exercise on serum gonadal hormones and alpha-fetoprotein in the luteal phase of professional female soccer players. 2016. J. Phys Ther Sci. 28:807-810.

Marathon Racing Nutrition

Written by Kim Young, RD. 

Kim has been a dietitian for over 15 years.  She’s been competing in triathlons and running events for over 20 years and has been a consultant with a variety of sports clubs.  

You can email Kim at kimyoung.rd@gmail.com or visit http://www.dietitians.ca/Your-Health/Find-A-Dietitian/Find-a-Dietitian.aspx to find a dietitian specializing in sport nutrition to help you develop an individualized training and racing nutrition plan.

Training and preparing for a marathon takes a training plan and dedication.  How you are going to nourish your body to prepare for and complete the event can support your preparation and ensure that you execute you optimal performance.  This article discusses the important points to consider when planning your marathon nutrition racing strategy.   

Carbohydrates

Although many people recognize that carbohydrates are important for exercise, it is not uncommon for marathon runners to underestimate what is required for optimal race performance. Carbohydrates are the major source of fuel during a marathon race.  The sources of carbohydrates that the body uses are muscle glycogen (one of the stored form of carbohydrates in your body) and what you intake during the race.  Other sources of energy that the body uses during the race are fatty acids, liver glycogen and small amounts of amino acids. 

The higher the intensity at which you exercise, the greater the reliance your body is going to have on your muscle glycogen and the carbohydrates you provided it during exercise.  It has been suggested that over 90% of your energy requirements during a marathon race will come from these two sources.

Carbohydrate Loading

Muscle glycogen stores are a limiting factor when it comes to marathon performance.  Increasing the carbohydrates in your diet before the marathon can promote carbohydrate loading of your muscle glycogen stores.  This practice should be done in conjunction with a training taper and appears to benefit men more than women.  Approximately ever gram of carbohydrate stored in the muscle will be stored with an additional 3 millilitres of water.   As a result you can expect to gain a couple of pounds before the race. For this reason some athletes choose to forgo using this pre-race nutrition strategy. 

Over the last few decades several carbohydrate loading protocols have been developed.  The simplest one is to increase your carbohydrate intake by between 8 - 11 grams of carbohydrate per kilogram of body weight per day over 1 - 2 days before the race.  This can be a substantial intake of carbohydrates and translates to about 700 g of carbohydrates for a 155 pound (70 kg) person.  That is the equivalent of about 2 loaves of bread! (Do not consume all the carbohydrates as bread.)

Many carbohydrate rich foods can be a source of fibre.  Increasing your fibre intake the days leading into a marathon is NOT recommended.  Therefore if you choose to try using a carbohydrate loading strategy, you are best to look at using low fibre carbohydrate sources such as sugary beverages, juices, and white grain products.  (On a personal note, I like to buy a bag of hard candies and suck on them over the course of the day or two prior to an endurance event.  I’ve also been known to drink regular pop and order fries rather than having my usual side salad and water with meals during this time.) 

Pre-Race Meal

How much carbohydrate your pre-race meal contains depends on the amount of time between when your race starts and when you plan to eat your pre-race meal.  As a general rule, for every hour before your race, consume 1 gram of carbohydrate per kg of body weight.  Therefore if you are a 155 pound (70 kg) athlete and are planning on eating breakfast 2 hours before your marathon start time, you would try to consume about 140 grams of carbohydrates prior to the race.  It is also important that your pre-race meal leaves you feeling comfortable (i.e. not full and bloated, not hungry) on the start line. 

An example of what about 140 g of carbohydrates may look like include:

·         1 bagel (60 g carbohydrate)

·         1 large banana (25-30 g carbohydrate)

·         1 tablespoon of honey (10-15 g carbohydrate)

·         12 ounces (330 ml) juice (40-45 g carbohydrate)

Race Carbohydrate Intake

Higher intakes of carbohydrate per hour are associated with improved results in endurance events. Historically, carbohydrate recommendations have been between 30 to 60 grams per hour while performing endurance exercise.  More recently, it has been suggested that this limit can be increased up to 90 grams per hour by using mixed sources of carbohydrates, such as a combination of both glucose and fructose.

Race Carbohydrate Intake

Higher amounts of carbohydrates can put you at risk of having gastrointestinal issues if you are not use to taking in this much.  If this is a problem, you may be able to train your gut to tolerate higher carbohydrate levels.  If you are considering trying to push the higher limits, work on doing this during training and slowly overtime.  

It is best to develop your own nutrition strategy using carbohydrate sources that are acceptable to you both from a taste, mouth feel and gastrointestinal tolerance perspective. Often carbohydrate sources are in the forms of sports drinks, gels or gummies/ candies.  Some people choose more whole foods such as dried fruits, diluted fruit juice, honey or syrup.  Whatever your choice is, it is important that you have tried these foods and drinks during training, and ideally in a training race, as intensity can play a role in your personal tolerance. 

Fluids

In the days leading into the marathon, ensuring that you keep hydrated is important.  If you choose to increase your carbohydrate intake in efforts to carbohydrate load, you will require additional fluid.  The best way to monitor your hydration status is through the frequency and color of your urine. A pale straw coloured urine is a sign that you’re well hydrated, but if you take high doses of vitamins, your urine colour may not be a good indicator. 

During the race, consume enough fluid to avoid losing more than 2% of your body weight, but do not try to equal your sweat losses.  A fluid intake of between 400 to 800 ml per hour accommodates most athletes’ needs.  Special considerations include the size and fitness of the athlete, as well as the environmental conditions. Overdrinking (or over-hydration) during endurance exercise is the main cause of hyponatremia (low blood sodium levels).  People who are at the greatest risk for this are those who are smaller, or run a marathon in over 4 hours, therefore often women. 

Sodium

Sodium intake during marathon events is recommended.  The amount needed is highly variable and there is no general consensus.  On average, sweat contains about 1 gram of sodium per litre, but this is also variable among individuals.  Consuming 400 to 800 mg of sodium per hour of exercise is a reasonable range to aim for.  If you are choosing to use sodium tablets during your race, be sure to try them out in a training race or intense long workout. Individuals that need higher sodium intakes include heavy sweaters or those who may not be acclimatized to hot racing environments.

Caffeine

The effect of caffeine is individualized.  How a cup of coffee affects you prior to a race may be quite different than the effect it has on your training partner. If you are planning on including caffeine in your race routine make sure that you have tried it out in practice, and remember that caffeine may enhance any nervous jitters you may experience. Possible benefits of caffeine include increased fat oxidation and less reliance on glycogen stores during moderate to intense physical activity.  In addition, caffeine can have other benefits such as improved alertness, mood and cognitive function.  These are all important parts of a marathon, especially in the later stages.  Research suggests that caffeine intake of about 2 to 3 mg per kilogram of body weight (or approximately 200 mg) before and/or during exercise can enhance performance.

Many sport nutrition products now include caffeine in varying amounts.  If you are considering adding caffeine into you marathon routine, read the labels and do a bit of math to find the right amount for your plan. An example of how you may include it at the recommended doses includes a 8 to 12 ounce coffee about an hour before your race, and using caffeine containing gels during your race to provide between a total of 100 to 200 mg of caffeine over the course of your race.

Hot racing environments

Racing in hot environments puts additional stress on the body.  It is suggested that the optimal marathon temperature is 5 to 10 oC and finishing times begin to increase by about 0.03% for every 1oC above this ideal range, with decreases in performances topping out between 12-17% at temperatures in the high 20oC range.

Nutrition related heat stressors include the body’s decreased ability to use fatty acids or the carbohydrate consumed during exercise.  In addition, there’s an increased reliance on muscle glycogen. Keeping your body temperature down prior to and during the race will help relieve some of this metabolic stress.  Nutrition strategies include sipping on cold drinks, or chewing on ice chips or freezies prior to the race. On the race course, look for opportunities to drink cold liquids, or consume ice or slushies. (Of note, freezie pops were unexpectedly handed out during the 2016 Boston marathon…a nice surprise for those struggling with slightly warmer conditions.)

Planning

Planning your nutrition

What you plan to eat before and consume during your race should be planned out weeks to months in advance of race day.  Ideally, practice your pre-race nutrition before long runs or before less significant racing events.  During exercise and less significant races, practice consuming the forms of carbohydrates you plan to consume during your marathon.  Do your homework and determine how frequently aid stations will be placed on the marathon race course and what will be provided. 

Know that you may not get it right the first time and learn from experience.  If a strategy does not work, evaluate it and reflect on what you will do differently next time.  The more work you put into your nutrition plan the more confident you will be on race day.  This will decrease your likelihood of breaking the rule of not trying something new on race day,  and increase the likelihood you will executing your optimal race performance. 

References:

Stellingwerff T, Cox GR. Systematic review: carbohydrate supplementation on exercise performance or capacity of varying durations. Appl Physiol Nutr Metab. 2014;39:1-14.

Nutrition and athletic performance. Position of dietitians of Canada, the academy of nutrition and dietetics and the American college of sport medicine. Feb 2016. Available at www.dietitians.ca/sports

Spriet L. Exercise and sport performance with low dose of caffeine. Sports Med. 2014;44(Supp 4):S175-84.

Jentjens R, Wagenmakers A, Jeukendrup E. Heat stress increases muscle glycogen use but reduces the oxidation of ingested carbohydrates during exercise. J Appl Phys. 2002;92(4):1562-72.

Jones P, Barton C, Morrissey D, et al. Pre-cooling for endurance exercise performance in the heat: a systematic review. BMC Medicine. 2012;10:166

Tan S, Lee J, The role of fluid temperature and form on endurance performance in the heat. Scand J Med Sci Sports. 2015;25(sup 1):39-51

El Helou N, Tafflet M, Berthelot G, Tolaini J, Marc A, et al. Impact of environmental parameters on marathon running performance. PLoS ONE. 2012;7(5);e37407. doi:10.1371/journal.pone.0037407. Available online.