home *** CD-ROM | disk | FTP | other *** search
- Path: senator-bedfellow.mit.edu!dreaderd!not-for-mail
- Message-ID: <running-faq/part2_1084272547@rtfm.mit.edu>
- Supersedes: <running-faq/part2_1082972703@rtfm.mit.edu>
- References: <running-faq/part1_1084272547@rtfm.mit.edu>
- X-Last-Updated: 2003/12/13
- From: gontang@electriciti.com (Ozzie Gontang)
- Newsgroups: rec.running,rec.answers,news.answers
- Subject: rec.running FAQ, part 2 of 8
- Followup-To: rec.running
- Organization: Int'l Assoc of Marathoners (IAM)
- Approved: news-answers-request@mit.edu
- Reply-To: gontang@electriciti.com (Ozzie Gontang)
- Summary: Information about Running
- Originator: faqserv@penguin-lust.MIT.EDU
- Date: 11 May 2004 10:50:29 GMT
- Lines: 606
- NNTP-Posting-Host: penguin-lust.mit.edu
- X-Trace: 1084272629 senator-bedfellow.mit.edu 557 18.181.0.29
- Xref: senator-bedfellow.mit.edu rec.running:379515 rec.answers:86963 news.answers:271108
-
- Archive-name: running-faq/part2
- Last-modified: 13 Dec 2003
- Posting-Frequency: 14 days
-
- SOURCES: Fats are stored as adipose, body fat, and muscle fat
- (triglycerides). CHOs are stored as muscle and liver glycogen (long chains
- of glucose) and blood glucose.
- During a workout the early phases are characterized by a reliance
- on CHOs, both muscle glycogen and blood glucose. The blood glucose comes
- from the breakdown of liver glycogen. Again this is dependent upon
- intensity (see above). However, the muscle can also use fat as a fuel, The
- sources of this are from the inside of the muscle or from the outside -
- i.e. from adipose tissue. The problem is that levels of fats from adipose
- take a while to reach high enough levels for their use to become
- significant. Their concentration in the blood only reaches very high
- levels when the intensity of the exercise is low (i.e. 50% of max or less)
- and if the duration is sufficient (1 hour or more). However, when the
- concentration of fats from outside of the muscle is high enough the muscle
- can use these instead of glycogen and delay the use of glycogen, this is
- critical at times since muscle glycogen is a "rate-limiting" fuel for
- muscle. That is when muscle glycogen runs out, or gets very low, then you
- feel terrible - you've BONKED or HIT THE WALL (see below).
-
- BONKING/HITTING THE WALL: Lots of people talk about the phenomenon
- of bonking. It hits some people harder than others, I don't know why and
- have never seen any good information why? However, bonking is a
- combination of two processes. The first is a lack of muscle glycogen (see
- above). The second is low blood glucose. When muscle glycogen is low the
- muscle runs into a fuel crisis. It cannot burn fats at a rate high enough
- to sustain the muscle's maximal output. The consequence is that your
- muscle switches to burning more fats and so you have to slow down. The
- crappy feeling that you experience at the same time, often characterized
- by nausea and disorientation, is likely a consequence of low blood
- sugar/glucose (hypoglycemia).
-
- The trick then is to alleviate/delay the onset of these symptoms by
- consuming sugar solutions, or simply by becoming so well trained that you
- don't have to worry (see TRAINING below). Why is low blood sugar bad?
- Because your brain, eye tissue, and others are able to burn only glucose.
- That is when the levels of glucose are low your brain runs out of fuel, so
- you feel awful. Your vision might become impaired also.
-
- FATS vs. CHOs: However, as I've said above your muscle can burn
- fats and if given the chance your muscle will burn whatever fuel it has in
- the greatest abundance, even lactate! So, if supplied with enough fat
- muscle can burn fat and hence, "spare" muscle glycogen. This is the idea
- behind many runners drinking caffeine/coffee before a race. The caffeine
- has effects that cause release of fats from adipose tissue and the level
- of fats in the blood increases. The end result is that for the early
- phases of the race the runner's muscle's can use fat and delay the use of
- muscle glycogen, hence, sparing that glycogen for later use.
-
- One should be cautioned, however, that this mechanism for increasing fat
- usage has only been shown with some very high doses of caffeine that are
- not achievable without taking caffeine pills. It also critically dependent
- upon the person's habitual caffeine intake ("big" coffee drinker appear
- not to derive as great of a benefit as non-habitual users). There are
- other ways to maximize the use of muscle glycogen, however.
-
- CHO LOADING: CHO loading is a practice that many athletes use
- before a longer duration event to "supercompensate" their muscles with
- glycogen, delay it's running out (see above). The practice is of little
- use when the duration of the event is less than 60 minutes, since muscle
- glycogen will usually be able to meet the demands of such a duration.
- However, it should be noted that repeated bouts of high intensity exercise
- will also deplete one's muscles of glycogen (for example wrestling 3-4
- bouts in one day).
-
- There are two basic protocols for CHO loading, one is just as good as the
- other. However, they involve an initial bout of exercise to deplete the
- muscle's glycogen (under normal dietary conditions), followed by a period
- of high CHO diet (i.e. 70% or more of one's total calories from CHO). This
- period should be the 4-5 days prior to the event and should be a time when
- the athlete tapers their training, so as not to deplete muscle glycogen
- too much. The result is an overload of glycogen in one's muscles.
-
- Two notes: 1) This procedure will result, if done correctly, in most
- people gaining 2-5 pounds. Why? Because muscle and liver glycogen is
- stored with water and increasing glycogen will increase water content -
- i.e. increased weight is water. 2) Preliminary evidence indicates that
- this procedure is less effective in women. That is to say that if a female
- runner were to increase her CHOs to 70% (or >) of her caloric intake she
- may not have an increase in muscle glycogen. Why? It may relate to a
- gender difference in the ability to store muscle glycogen or in the amount
- of CHOs that 70% of the female athlete's diet represents (i.e. 70% of a
- 2000 calorie diet would be 1400 Cal from CHO, eating this may not be
- enough to increase muscle glycogen content). Stay tuned for more info here!
-
- TRAINING: When one trains or conditions by completing endurance
- exercise changes occur at many levels, including the muscle. The changes
- that occur at the level of the muscle include an increased ability to
- utilize fats. Not surprisingly then one's endurance is increased. How? An
- increased utilization of fats means less reliance on glycogen, less
- reliance on glycogen means you don't run out of the fuel that allows you
- to maintain a high rate of muscle contraction, and hence a high rate of
- running/exercising. Another adaptation that occurs is that your muscle
- uses less glucose, this is important for tissues such as brain (see
- above).
-
-
- ---------------------------------------------------------------------------
- Conversion chart (Jack Berkery BERKERY@CRDGW2.crd.ge.com)
-
- 1 yard = .9144 meter
- 100 yards = 91.4400 meters
- 220 yards = 201.1680 meters
- 440 yards = 402.3360 meters
- 880 yards = 804.6720 meters
-
- 1 meter = 1.094 yards
- 100 meters = 109.400 yards
- 200 meters = 218.800 yards
- 400 meters = 437.600 yards
- 800 meters = 875.200 yards
-
- 1 mile = 1.609 Kilometers
- 1 mile = 1760 yards = 5280 feet
- 1 Kilometer = .6214 miles = 1094 yards = 3281 feet
-
- Kilmoeters to miles Miles to Kilometers
- ------------------------------------------------------ 1 km = .6214 miles
- 1 mile = 1.609 km
- 2 km = 1.2418 miles 2 miles = 3.218 km
- 3 km = 1.8642 miles 3 miles = 4.827 km
- 4 km = 2.4856 miles 4 miles = 6.436 km
- 5 km = 3.1070 miles 5 miles = 8.045 km
- 6 km = 3.7284 miles 6 miles = 9.654 km
- 7 km = 4.3498 miles 7 miles = 11.263 km
- 8 km = 4.9712 miles 8 miles = 12.872 km
- 9 km = 5.5926 miles 9 miles = 14.481 km
- 10 km = 6.2140 miles 10 miles = 16.090 km 11 km = 6.8354 miles 11 miles =
- 17.699 km 12 km = 7.4568 miles 12 miles = 19.308 km 13 km = 8.0782 miles 13
- miles = 20.917 km 14 km = 8.6996 miles 14 miles = 22.526 km 15 km = 9.3210
- miles 15 miles = 24.135 km 20 km = 12.4280 miles 20 miles = 32.180 km 25 km
- = 15.5350 miles 25 miles = 40.225 km 30 km = 18.6420 miles
-
- 1 marathon = 26 miles + 385 yards = 42.186 km
-
- ---------------------------------------------------------------------------
- Fluid replacement (2 personal methods)
-
- As an ultramarathoner, trail runner fluid replenishment etc. is quite
- important. My findings, based on personal experience, is that in 90+ degree
- weather I use a liter per hour on a one hour run - and that is carrying the
- water with me. If you are not running enough distance, dont be concerned
- about energy type drinks, and you probably don't lose enough salts to need
- electrolytes. But your system will absorb more fluid faster is it is
- hypotonic and cool. If you guys are always running for 45 minutes or an
- hour in HOT weather - I would really suggest carrying water. When you
- realize your dehydrated its TOO late - and it takes longer to replenish
- fluids than it does to lose them. (Milt Schol milts@mse.cse.ogi.edu)
-
- I prepare for a run with about 24-30 ounces of lukewarm water within 3
- hours of the run. As for after the run, if it was particularly strenuous
- (and in the 85+ and humid Pittsburgh weather of late, the runs have been
- strenuous for me), within 10-15 minutes following the run, I take ~10-15
- ounces of room-temperature, diluted Exceed (about 2 parts Exceed to 3 parts
- water). I follow that with about 24-30 ounces of room-temperature water
- over the next hour or two. (Barbara Zayas bjz@sei.cmu.edu)
-
- ---------------------------------------------------------------------------
- Noakes's Ten Laws of Running Injuries (John Schwebel
- jcs@cbnewsh.cb.att.com)
-
- Ten Laws of Running Injuries stated therein:
-
- The 1ST LAW OF RUNNING INJURIES:
- Running Injuries Are Not an Act of God
-
- The 2ND LAW OF RUNNING INJURIES:
- Each Running Injury Progresses
- Through Four Grades
-
- The 3RD LAW OF RUNNING INJURIES:
- Each Running Injury Indicates That the
- Athlete Has Reached the Breakdown Point
-
- The 4TH LAW OF RUNNING INJURIES:
- Virtually All Running Injuries Are Curable
-
- The 5TH LAW OF RUNNING INJURIES:
- X-Rays and Other Sophisticated Investigations Are Seldom Necessary to
- Diagnose Running Injuries
-
- The 6TH LAW OF RUNNING INJURIES:
- Treat the Cause, Not the Effect
-
- The 7TH LAW OF RUNNING INJURIES:
- Rest is Seldom the Most Appropriate Treatment
-
- The 8TH LAW OF RUNNING INJURIES:
- Never Accept as a Final Opinion
- the Advice of a Nonrunner
-
- The 9TH LAW OF RUNNING INJURIES:
- Avoid the Knife
-
- The 10TH LAW OF RUNNING INJURIES:
- There Is No Definitive Scientific Evidence That Running Causes
- Osteoarthritis in Runners Whose Knwees Were Normal When They Started
- Running
-
- ---------------------------------------------------------------------------
- Second Wind (Newsweek July 27, '92)
-
- If an Olympian experiences a second wind, it's probably a sign that he
- isn't in a great shape. Scientists are divided over whether a second wind
- is purely psychological - the athlete "willing" himself forward. But if it
- has a physical basis too, the sudden feeling of "I can do it!" right after
- "I want to die" probably reflects a change in metabolism. The body gets
- energy by breaking down glucose, which is stored in muscles. This reaction
- releases lactic acid, which the body must burn in order to prevent a
- lactic-acid buildup that causes cramps. Burning lactic acid requires
- oxygen. If the body does not breathe in enough oxygen; the runner
- experiences oxygen debt: the heart beats more quickly; the lungs gasp; the
- legs slow. The second wind, says physicist Peter Brancazio of Brooklyn
- College, may come when the body finally balances the amount of oxygen
- coming in with that needed to burn the lactic acid. (When burned, lactic
- acid is transformed into sweat and carbon dioxide.) Why doesn't everybody
- get a second wind? Couch potatoes don't push themselves past oxygen debt;
- true Olympians have enough lung capacity and cardiovascular fitness to
- avoid oxygen debt in the first place.
-
- ---------------------------------------------------------------------------
- Soda Pop (Paulette Leeper pleeper@wtcp.DaytonOH.NCR.COM)
-
- Q: Does anyone have any opinions on Soda pop as a drink in General.
-
- I find the CAFFEINE in soda to be irritating and DEHYDRATING, so, IMHO,
- drinking soda with caffeine (regardless of whether or not it contains sugar
- or aspartame) defeats the purpose of quenching thirst. It's much like
- drinking beer to quench thirst... it FEELS good, and TASTES good, but as a
- mechanism for hydration, it does the exact opposite.
-
- ---------------------------------------------------------------------------
- Computer Software (Jack Berkery berkery@emmax5crd.ge.com) (Paul Gronke,
- Gronke@acpub.duke.edu)
-
- There is a Shareware program in the WUSTL archives available through
- anonymous ftp. (also on other archive sites) Look into
- ../msdos/database/joggr105.zip I didn't exactly like it but it may suit
- your style. It works with CGA/EGA/VGA graphics. Don't know how it functions
- under windows.
-
- ntu.ac.sg [155.69.1.5]
-
- AEROBIX.ZIP B 81246 910420 Fitness Log: Record aerobic exercise/progres
- JOGGR105.ZIP B 59053 920312 Runner's log and analysis database, v1.05
- PT100.ARC B 175592 890914 Physical Training test scorekeeper database
- RUNLOG.ZIP B 71801 900308 Runner's/bicycler's workout log
-
- ---------------------
- All programs are available in the DATABASE directory on Simtel, via
- anonymous FTP. There are a number of Simtel mirrors, including
- WUARCHIVE.WUSTL.EDU (dir = mirrors/msdos/database), OAK.OAKLAND.EDU (dir =
- pub/msdos/database), and a lot of non US sites.
-
- RUNCOACH.ZIP
- RunCoach
- RunCoach helps coach people who are running, jogging or racing. It is
- based on Artificial Intelligence techniques and can produce an optimum
- training program tailored to the individual. If you are just starting to
- run, want to enter a fun run or are an expert runner and want to improve
- your time then RunCoach can help. First you enter some data about
- yourself, then set a goal race (or ask RunCoach to suggest one), tell
- RunCoach when you can train and RunCoach will quickly generate a
- personalised training schedule. It will also estimate how likely you are
- to succeed at your goal. Ver 0.90 was the first public release and can be
- found as RUNCOACH.ZIP. Ver 0.94 (RUNCO94B.ZIP) is the latest (july 95)
- release. It works in both miles or kms, has a better understanding of the
- taper, has a built in series of running guides and has a built in sports
- psych, so you can discuss any problems. It is available from a number of
- FTP sites but as an example try Simtel: oak.oakland.edu
- /SimTel/msdos/database/runco94b.zip
-
- Its running knowledge is extensive and includes the following:-
- - internally classifies runners into five major groups
- - takes into account age, experience, PB's, sex, training program etc
- - able to select days of the week you can run, and your long run day
- - provides feedback on whether you are capable of meeting your goal time
- - can suggest goal's based on your individual ability
- - provides a schedule even if Run Coach is sceptical you can reach your goal
- - knows about VO2 max, anaerobic threshold, efficiency, long runs etc
- - has many rules for minimising injury
- - has a variety of individualised speedwork schedules built in
- - understands periodisation & complex schedules & selects between them
- - can predict race results for distances not previously run
- - can produce a schedule for the complete beginner through to the elite
-
- RUNLOG.ZIP - I found this to be a barely usable program. It was not at all
- clear what I needed to enter at any of the prompts. There was no help key.
- There was no information telling me what format any times, distances, etc.
- need to be entered as. This does have a time prediction module. The
- interface is kind of nice. There are graphical displays of improvement,
- heart rate, etc. With a better manual expaining what you need to enter, I
- would rate is usable. At present, I found the other programs nicer. If you
- figure out what need to be entered where, you can use this program.
-
- JOGGR105.ZIP - This is a program of British origin. The interface is kind
- of interesting. It has most of the data entry options that you would want.
- It will graphically display your improvement. You can control the menu of
- courses so that you don't have to reenter distance and course info each
- time. Most annoying problem: everythin is in British units, so that you
- have to convert 100 meter dash, 5K, 10K, etc. into milage. This might not
- be a drawback for some; it is a major drawback for me. The data entry,
- printing is all nice. It escapes from errors well (unlike Runlog, which
- tends to bomb). This is definitely usable.
-
- RUNSTA11.ZIP - I really like this program and will continue to use it. It
- is by far the largest of the programs (300K zipped, 3 times the size of the
- others), so you might go for another if disk space is a problem. However,
- you get a full featured training / racing log for the space. What I like
- about it: 1) you can make it as complex or simple as possible. Via config
- options, you can enter for each race/training: shoes, weather, heart rate,
- health, hilliness, race surface, temp, calories...or none of these,
- depending on your preference. 2) You can easily set up a menu of courses to
- choose from in the race *and* training run entry 3) Race and Training are
- kept separate, a very nice feature if you want to track training runs and
- racing in the same database. 4) Multiple database files easily used,
- special configs are unique to each database file (meaning that you can
- monitor bicycle, running in the same program) 5) Can display data entries
- (runs) in a "calendar" format, then select the ones you wish to examine
- with a keystroke 6) Nice graphical displays
-
- Drawbacks: requires more memory than the other programs. Might not run on
- pre-286 machines, but I don't know. More disk space required. Not sure if
- it does time forecasting, I need to check.
-
- RUNSTAT3 Ver.3.0, Jan. 1995 by Scott Diamond <scott.k.diamond@tek.com>
-
- RunStat3 is a Windows program useful to runners The program's main
- window is a pace calculator. You enter distance and time for your run
- and RunStat3 calculates your pace for your run and finishing times for
- a large set of distances and times. E.g., if you ran a 10k run,
- RunStat3 would list finishing times for 1 mile, 5k, 10k, 1/2 marathon,
- marathon, etc (you can add your own custom entries). Two listing for
- finishing times are presented, one based on running at constant pace
- and a 'realistic' estimate which accounts for slowing your pace the
- longer you run.
-
- RunStat3 also supports an ascii logbook in which users can keep a
- record of all their runs. RunStat3 includes a searching, plotting and
- statistics calculator so that you can search your log book and plot
- all your times for a given course, or total your mileage for each pair
- of shoes or make other plots. There is almost no limit to the number
- of entries you can place in your log file for tracking your runs (e.g
- temp., wt, avg. heart rate, course, shoes, etc.)
-
- The program is freeware. For more information, set your web-browser to:
- <http://www.scottdiamond.com/Running/runstat/runstat.html>
-
-
- ===========================================================================
-
- Hashing
-
- From: Dweezil the Butt Beaker <daveo@theopolis.orl.mmc.COM> Subject: Rules
- of Hashing (one version, re: Rule Six) Organization: Orlando Hash House
- Harriers
-
- X-Hhh: A Drinking Club With A Running Problem. X-Hhh-Motto: If you have
- half a mind to hash, that's all you need. X-Hhh-Philosophy: Carpe
- Cerevisiam X-Oh3-Motto: We get drunk, we get naked, we give hashing a bad
- name. X-O2H3-Motto: We have beer, we have cookies, we give hashing a nice
- name. X-Dbh3-Motto: Daytona Beach Hash House Harriers never run out of
- beer. X-Dbh3-Motto: We have beer before, during, and after the hash.
-
- The Hash House Harriers is a running/drinking/social club which was started
- by bored expatriates in Kuala Lumpuer, Malaysia in 1938. ("Hash House" is
- the nickname of the restaurant/bar to which they retired for food and beer
- after a run.) Hashing is based on the English schoolboy game of "Hare and
- Hounds"; a Hash is a non-competitive cross-country run set by one or more
- runners called hares. The hares run out in advance of the other runners
- (the pack of hounds), and set a course marked by white flour, toilet paper,
- and/or chalk marks.
-
- Hash Rules
- ----------
-
- 1. A HASHMARK is a splash of flour used to mark the trail. The pack should
- call out "On-On" when they see a hashmark. Blasts on horns, whistles, and
- other noise makers are encouraged. Hounds asking "RU?" (are you on trail?)
- of the FRB's (Front-Running Bastards) should be answered "On-On", which
- means they are on trail, or "Looking", which means they`ve lost the trail.
-
- 2. ARROWs, or several closely spaced hashmarks, are used to indicate change
- of trail direction. Hound should use arrows different from those used by
- the hares as necessary to assist hounds further back in the pack.
-
- 3. A CHECKMARK is a large circled X, or a circle with a dot at its center
- (fondly known as a "Titty Check"). Checkmarks indicate that the trail goes
- "SFP"; that is, the pack must search for true trail. Hounds should call out
- "Checking" when they see a checkmark. (Checking IS NOT Looking!)
-
- 4. A Backtrack is three lines chalked or drawn in flour across the trail,
- indicating a false trail. The pack, upon encountering a backtrack, calls
- out "On-Back" or "Backtrack", and goes back to the last checkmark to find
- true trail. Sometimes a hound will draw an arrow with a backtrack sign at
- the checkmark to identify the false trail for the rest of the pack.
-
- A CHECKBACK is a devious variation of the checkmark/backtrack. A checkback
- is a CB followed by a number. For example, a "CB 5" means to backtrack five
- hashmarks, then look for true trail as one would at a check. Also known as
- a COUNTBACK.
-
- A WHICHWAY is two arrows, only one of which points toward true trail; no
- hashmarks will be found in the other direction.
-
- 5. Tradition requires a DOWN-DOWN (chug-a-lug) of a beer after a hasher's
- virgin hash, naming hash, and other significant occasions, e.g., 25th hash,
- 50th hash, etc. A Down-Down is also in order for hares, visitors, and for
- any other reason that can be thought up. While frowned upon as "alcohol
- abuse", it is permissible for non- drinkers to pour the beer over their
- head; a soda Down-Down may also be elected. The primary consideration of
- the Down-Down is that once the mug leaves the drinker's lips, it is turned
- upside-down over the head.
-
- 6. THERE ARE NO RULES.
-
- ===========================================================================
- Interval training (micbrian@ubvmsb.cc.buffalo.edu)
-
- First off, keep in mind that the interval part of the run is the rest part.
- This is where your body recovers and strengthens itself.
-
- Secondly, say your goal is to run an 8 minute/mile 10k. Start your
- intervals by doing 5X400m at a little under 2 minutes per rep. You'll see
- that an 8min mile is a 2min 400, so to better that, you run a little
- faster, as I said. Walk or jog between the rep (this is the interval).
- Remember to keep with what you started at. If you jogged to rest, don't
- walk during the next interval.
-
- Intervals should be challenging, but not defeating. If you are having
- problems maintaining your form during the course of the whole run, you are
- doing too much. You should feel good at the end of your run, not ready to
- drop dead.
-
- Remember to warmup and cool down sufficiently before and after intervals.
- 10 minutes of jogging is suggested.
-
- Other things to remember: you can customize intervals to achieve different
- things. For example, to increase endurance, you can decrease your interval
- while running the same rep. Or you can increase the rep and still do the
- same interval. You can work on speed by running faster reps. There are
- other variations as well, but I don't remember all of them.
-
- Lastly, make sure you have a good aerobic base when you start, and don't do
- too much too fast. You can tire your muscles out, and it will take a while
- to recover.
-
- Your goal is to exercise your fast twitch muscles, those used for speed.
- I've been doing intervals for about 2 months now, and it has made a
- difference. The first race I ran after starting intervals, my time dropped
- by about 15 seconds. I have a race tomorrow, and am hoping to improve on
- that. I also notice I have more pep in my regular workouts. I get out
- there, and once I'm warmed up, my body wants to run fast.
-
- ===========================================================================
-
- Legs
-
- Sore knees ( Elizabeth Doucette <ead@nbnet.nb.ca>)
-
- When running (also walking, and cycling), the inner most quad. muscle
- (inner part of thigh) does not get exercised as much as the other three
- quad. muscles of the thigh. If this inner muscle isn't strengthened by
- specific exercises, an imbalance of the muscles may occur. This can cause
- irritation of the underside of the kneecap (chondromalacia patellae)
- because the imbalance of the muscles can pull the kneecap towards the
- outside of the leg.
-
- The kneecap (which has two convex faces on the back) rides in a broad
- indentation on the femur. Weak inner quadriceps (M. Vastus medialis) can
- pull the kneecap slightly out of its "track"; and it is theorized that this
- is what causes chondromalacia (which I believe is called patellofemoral
- pain syndrome these days). [edited for correctness 2/19/95 by
- lmm5@postoffice. mail.cornell.edu (Lucie Melahn)]
-
- I had chondromalacia patellae for a long time (and many of my running
- friends did too) but I haven't had problems since I've been doing specific
- exercises for my inner quad. muscle. It is tedious and boring but it works.
- I haven't had knee problems for about 3 years now :-). I should do this
- every day, whether I work out or not, but I don't always. If I feel any
- discomfort at all in my knees, I make sure I'm more diligent with this
- exercise and the discomfort always disappears. I'm always able to prevent a
- problem now.
-
- The exercise is just a leg raise with the foot flexed and pointing away
- from the body. With this exercise make sure that your back is supported. As
- your quad. muscles fatigue, there is a tendency to help out with your back
- muscles. You may not realize that you're doing this until you notice later
- that your back is a little sore.
-
- Sitting on the floor, bend one leg (like you're going to do a sit-up),
- bringing the knee towards the chest. The other leg is straight. Place your
- hands behind you on the floor to support your back. You can vary this by
- leaning against a wall and hugging your knee to your chest with both arms.
- YOUR CANNOT BE TOO CAREFUL WITH YOUR BACK.
-
- For ease of explanation, start with your right leg being straight and flex
- your foot (bring your toes towards your head, as opposed to pointing them
- away from you). Turn your leg to the right, so that your toes and knee are
- pointing to the right as far as possible. The position of the foot is
- important because it helps to isolate the inner quad. muscle. Now, do leg
- raises. When I started I could only do 10 or 20 before I needed to rest.
- Don't do the leg raises too quickly because technique is more important
- than speed. I now do three sets, each leg of 60 repetitions (alternating
- legs after each set) for a total of 180 per leg. It takes me about 10
- minutes.
-
- You can tell if your muscle is getting fatigued because it will start to
- quiver. Don't push it, change legs. Keep note of how many repetitions you
- do before you get fatigued and try to increase the repetitions next time.
- Compare you to you, not to others.
-
- Leg presses used to bother my knees. Now that I'm doing leg raises, the leg
- press doesn't bother me any more. Technique is important when doing leg
- presses. (Technique is probably more important than the fact that I'm doing
- leg raises). Make sure that the seat is forward far enough, so that when
- you press you cannot lock your knee. This makes the initial position feel
- too cramped. My knees feel too close to my chest. But it works for me and
- for others (both men and women) that I work out with. Nautilus equipment
- uses a cam system, such that there is less resistance on your knees in the
- initial, starting position, so there is less chance of injury.
-
- ---------------------------------------------------------------------------
-
- Leg Massage (John Boone boone@IDA.ORG)
-
- (From Bicycling magazine, pp.76-77, July 1992, Reproduced without permission)
-
- MASSAGE TECHNIQUES
-
- 1. Full Muscle Flush
-
- This surface stroke prepares the muscles for deeper work. It loosens the
- fibers and increases the blood flow to wash out lactic acid and other
- toxins. Begin with the calves. Place the palms flat against the bottom of
- the muscle and stroke toward the heart in a continuous movement. Always
- stroke toward the heart so the blood containing the toxins isn't traveling
- back into the muscles. After a few of these, knead the muscle during the
- stroke by working the bottom of the palms in and out. End with the original
- flat stroke.
-
- 2. Broad Cross-Fiber Stroke
-
- After each muscle group has been flushed, use the same palm position at the
- center of the muscles, but work sideways. Press harder than the flush. The
- hands are moving acros the muscle fibers, separating them and making them
- pliable so the massage can go deeper with the next type of stroke. This is
- a great supplement to stretching. It makes muscle fibers less likely to
- tear. End with more flushing.
-
- 3. Deep Muscle Spress
-
- "Spress" is a Swedish term. This technique is also known as muscle
- stripping. Use fingers, knuckles, or even elbows to penetrate the muscle.
- [Press deep into the leg where previously rubbing the surface.] Apply
- pressure until the comfort limit is passed. If there's pain, work slower,
- or do a few palm strokes before spressing again. Knuckles and thumbs work
- best. Concentrate on specific areas, instead of stroking the whole muscle.
- But remember to work toward the heart.
-
- SELF-MASSAGE
-
- Initial Strokes
-
- Self-massage uses the same sequence of strokes as assisted massage, and the
- same order of muscles -- calf, quads, hamstrings, glutes. But it's usually
- less effective because self-massagers get tired or bored quicker. The most
- common mistake is skipping the full-muscle flush or cross-fiber stroke to
- concentrate on the spress in the sorest areas. If you don't prepare the
- muscles, you won't be able to penetrate deep enough. [...] Be sure you're
- applying pressure with both hands. Sometimes one side of the leg gets
- shortchanged.
-
- Going Deeper
-
- The advantage of self-massage is that you know exactly where it hurts and
- can key on these areas. You also know when your muscles are loose enough
- for deeper penetration. [...] Amateurs usually don't go [deep enough] in
- assisted massage, or do so too quickly and it hurts. You can find that
- perfect balance. [...] It's best to use both [hands], but fatigue is a
- problem in self-massage.
-
-
-
-
-
-
-
-
-
-
- --
- Austin "Ozzie" Gontang, Ph.D.
- TEC International
- 2903 29th St
- San Diego, CA 92104-4912
-
- hm/off. 619-281-7447
- fax 619-281-9468
- email <gontang@electriciti.com>
-
- Chief Executives Working Together
- http://www.teconline.com
-