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Archive-name: running-faq/part1 Last-modified: 15 November 1994 Posting-Frequency: Monthly Answers to REC.RUNNING FAQ and Interesting Information This posting contains answers to frequently asked questions posted to rec.running plus interesting & useful information for runners. If known, author's name/email address are given. Send me (Ozzie Gontang) any corrections,updates, suggestions, or proper info of sources or holder's of copyright. Yonson Serrano <yonson@jazz.Corp.Sun.Com> is acknowledged for his fine job as the previous maintainer of the rec.running FAQ. =========================================================================== Avoiding Dogs Books and Magazines Clothes (Winter/Summer) Clothing Materials General Information Running Mailing Lists Terminology (e.g. overpronation, oversupination) Calorie/energy count Calories burned by running Fat burning primer Part 2 of 6 Conversion chart Fluid replacement Noakes's Ten Laws of Running Injuries Second Wind Soda Pop Computer software Hashing Interval training Legs Sore Knees Leg Massage Mail Order Addresses Part 3 of 6 * Marathon Increasing your mileage Major Marathons (e.g. Boston, LA, New York) Miscellaneous Medical / Injuries Part 4 of 6 Achilles tendinitis (incomplete) Shin splints Side stitches Lactic Acid Loose bowels Diabetes & running Nutrition and Food Nutrition primer Part 5 of 6 Powerbars Orienteering Predicting times Running Clubs & Organizations Shoe Review (Under Construction) Part 6 of 6 Stretching Sweat Weather (cold, hot, wind, rain, altitude) Specific Questions Answered: (1) Is it better to run in the morning or evening? (2) Should I run when I have a cold/fever? (3) How often should I run? (4) Which of the 8 lanes on a US track is actually the '1/4 mile' one? (5) I have started running after having my baby and I am curious to know if any one has some stomach exercises? NEW: There is a rec.running PR list maintained by Brian Rush (rush@bonnie.astro.ucla.edu). The list will be posted to rec.running once a month. It is available via the World Wide Web at URL="http://polar.pica.army.mil/running/running.html" also via anonymous ftp at eggneb.astro.ucla.edu:/pub/rush/pr.lst *************************************************************************** ******************************* START ************************************* *************************************************************************** =========================================================================== What groups are around? What's a FAQ? Who am I? Why am I here? Read news.announce.newusers and news.answers for a few weeks. Always make sure to read a newsgroup for some time before you post to it. You'll be amazed how often the same question can be asked in the same newsgroup. After a month you'll have a much better sense of what the readers want to see. Avoiding Dogs (Arnie Berger arnie@hp-lsd.COL.HP.COM) [Ed. note: Originally posted to rec.bicycles - but it applies here as well] There are varying degrees of defense against dogs. 1- Shout "NO!" as loud and authoritatively as you can. That works more than half the time against most dogs that consider chasing you just good sport. 2- Get away from their territory as fast as you can. 3- A water bottle squirt sometimes startles them. If they're waiting for you in the road and all you can see are teeth then you in a heap o' trouble. In those situations, I've turned around, slowly, not staring at the dog, and rode away. "Halt" works pretty well, and I've used it at times. It's range is about 8 feet. I bought a "DAZER", from Heathkit. Its a small ultrasonic sound generator that you point at the dog. My wife and I were tandeming on a back road and used it on a mildly aggressive German Shephard. It seemed to cause the dog to back off. By far, without a doubt, hands down winner, is a squirt bottle full of reagent grade ammonia, fresh out of the jug. The kind that fumes when you remove the cap. When I lived in Illinois I had a big, mean dog that put its cross-hairs on my leg whenever I went by. After talking to the owner (redneck), I bought a handlebar mount for a water bottle and loaded it with a lab squirt bottle of the above mentioned fluid. Just as the dog came alongside, I squirted him on his nose, eyes and mouth. The dog stopped dead in his tracks and started to roll around in the street. Although I continued to see that dog on my way to and from work, he never bothered me again. Finally, you can usually intimidate the most aggressive dog if there are more than one of you. Stopping, *and moving towards it will often cause it to back off*. ( But not always ). My bottom line is to always *run* routes that I'm not familiar with, with someone else. =========================================================================== Books and Magazines (Phil Cannon pcannon@spotlight.Corp.Sun.COM) Books ===== 1) The Lore of Running - Tim Noakes 2) The Complete Book of Running - Fixx 3) The Runner's Handbook - Bloom 4) Long Distance Runner's Guide to Training and Racing - Sperks/Bjorklund 5) The Runner's Handbook - Glover & Shepard 6) Beyond Jogging - Spino 7) Jogging, Aerobics and Diet - Royald 8) The New Aerobics - Cooper Magazines ========= Track and Field News (monthly $31 US per year) 2370 El Camino Real, suite 606 Mountain View CA 94040 415-948-8188 Fax: 1-415-948-9445 1-800-GET-TRAK (1-800-438-8725) The self-proclaimed "Bible of the Sport", T&FN is the source for major meet results in track & field, road racing, cross-country, and race walking from the high school to international levels. Emphasis is on U.S. athletes. though significant international coverage is provided. Compiles annual post-seasonal rankings of the top 10 performers in the world and U.S. in every major event, men and women. Publishes list of top 50 performances in each event for the year. Also sponsors TAFNUT tours for major championships and the Euro Circuit/GP meets. Lots of stats, good interviews. Track Technique (quarterly; $15 in US, $16 outside) same contact info as Track & Field News. The official TAC quarterly, each issue has important articles on technique, training, and other practical information on all events, at all levels. Intended for coaches. California Track News ($18/yr) 4957 East Heaton Fresno, CA 93727 California's only all track and cross-county publication. Lots of attention to prep school action. Running Research News (bi-monthly $18 US per year) Post Office Box 27041 Lansing MI 48909 1-800-333-FEET $17/year $31/2 years 46 back issues, $112 (An additional $6 for overseas airmail) Running Times (monthly $17.70 US per year) P.O. Box 511 Mount Morris, IL 61054-7691 1-800-877-5402 Runner's World (monthly $17.97 US per year) P.O. Box 7574 Red Oak, IA 51591-2574 1-800-666-2828 Masters Track & Field News (5 issues/yr; $10.50) P.O. Box 16597 North Hollywood, CA 91615 Results, rankings, age-records, schedules, stories of age 40+ athletes worldwide. "Satisfaction guaranteed" "The Schedule" - is a monthly magazine in California that has an extensive lits of races and other information. Northern CA: 80 Mitchell Blvd, San Rafael CA 94903-2038 (415) 472-7223; 472-7233 FAX Southern CA: 549 Highland Dr, San Luis Obispo, CA 93405-1116 (805) 541-2833 =========================================================================== Clothes (Winter/Summer) (Mike Gilson GILSON@ALF.CS.HH.AB.COM) Disclaimer ---------- Preference on the amount of clothing required for winter running varies widely between individuals. There are a couple of runners that I see that wear shorts, long sleeved T-shirt and gloves at 30F! So expect to experiment with how much clothing at various temp's. Second: I don't have any interest in the type of clothes you buy/wear; I neither make nor lose money by your choices. What I have to say here is *my* opinion only. Rules for Winter Running ------------------------ The first rule is to dress in layers. Outer layers can be added/shed easily. The second rule is to stay dry. When your clothes get wet, they get very heavy - heavy enough to degrade performance - and you get cold. The final rule is to hydrate. You may not sweat as much, but you still need to take in fluids. Clothing Layers --------------- Inner layer. The layer closest to the skin should be a tight, lightweight fabric that wicks water away from the skin. Shirts should be long-sleeved, skin-tight (without chafing), and may be turtle-necked (my preference). There are a variety of fabrics that are effective in wicking water; I have had a lot of success with polypro, but it is not machine washable. These are readily available at running specialty shops and mail order. For pants, lycra running tights work very well. Outer layer. The next layer should be a looser, mediumweight fabric that wicks water. A zipper at the neck is convenient for temperature control. I prefer a shirt that is slightly longer than waist-length so that I have the option of tucking it into the pants. I've had more success in finding these in cycling stores than anywhere else. Two layers of lycra tights work if it's really cold. Shell. A water-proof or water resistant shell that is breathable is useful in the coldest conditions. These are usually sold as suits, but tops are available separately at a higher cost (relatively speaking). Gore-tex is considered by many to be the best fabric, but there are cheaper alternatives. You can get these suits made to your measurements or buy them off the rack. I have a Burley jacket, which I purchased at a cycling shop. It's chief advantage over the running suits is the venting and extra zippers for temperature control. There are zippers under each arm, starting at mid chest going up to the armpit and travelling down the arm to about mid forearm. Tights. Tights have been mentioned above as inner/outer layers. Many people run in sweats, but sweats have two disadvantages: they're heavy and they get heavier when wet. Lycra is lightweight and warm, but costs more and shows off body (im)perfections more than sweats. Gloves. Any cotton glove works. Hat. A lot of heat is lost through the scalp, so a hat is a must for most people. Cotton hats get too heavy with sweat. Balaclavas are more versatile than hats, and allow you to cover you neck/face if requires. Both hats and balaclavas are available in wicking fabrics. Socks. A wicking sock will seem less heavy and your feet will be drier than a conventional sock. Coolmax socks are my preference, worn in a single layer. You can also find other fabrics, such as capilene or polypro socks, which are considerably more expensive. Running shoes. Runner's World (anyone know which issue?) had some tips from Alaskan runners on how to put (short) screws into the sole of the shoe for better traction on the ice. I haven't tried it, but you obviously have to be careful not to puncture the midsole, air/gel chambers, etc. Dressing for Winter Running --------------------------- Temp range Number of layers (degrees F) Inner Outer Shell Tights Gloves Hat Socks ------------------------------------------------------------------------- 50-55 1 0 0 1 1 0 0 40-45 1 1 0 1 1 0 1 30-35 1 1 0 1-2 1 1 1 20-25 1 1 1 2 1 1 1 0-15 1 1 1+pants 1 1 1 1 =========================================================================== Clothing materials (Jim Carson carson@mu.rice.edu) [Ed note: From a summary Jim posted] Polarlite Fluffy, fleecy stuff also called Polarplus and Synchilla. Comfortable. Incredibly warm, especially under something that breaks the wind. Doesn't wick moisture out very well. Breathes very well. Supplex (nylon) Comfortable. It is breathable and water repellent (but NOT water proof). Seems to absorb a small amount of water if it is really getting drenched Merino (wool) From a "breed of fine-wooled white sheep originating in Spain and producing a heavy fleece of exceptional quality." I guess you could treat this as normal 100% wool. Thermax An improvement on Polypro. The big advantage is heat resistance so you can put it in the dryer. Balance that against the extra cost. CoolMax This stuff seems more like a plastic bag than the revolutionary wicking material it is advertised as. Dacron Trademark name for Dupont polyester. Woven fabric made from dacron is similar to nylon ripstop or taffeta, but not as stretchy. Many of the better clothing insulations are made from dacron. They are usually refered to by more specific trademark names, like quallofil, hollofil, polarguard, and dacron-88. Lycra Used for its stretch, mostly a warm weather (>65 degrees) thing. GoreTex A teflon based membrane with microscopic holes. Gortex's claim to fame is that it will let water vapor (from perspiration) through, but not liquid water (rain). It blocks wind fairly well too. The membrane is delicate, so it always comes laminated between 2 layers of other material. It does not breathe enough. There are less expensive alternatives. Polypropylene Does not wick very well. Can be uncomfortable. Troublesome to care for (e.g. can pill badly) Will keep you fairly warm if soaked. Not very wind resistant. Melts in the dryer. Capilene Wicks moisture away. Very comfortable. Comes in different weights for more/less warmth. [lots of favorable things about it... only really unfavorable thing is the co$t] 60/40 cloth - This is a cloth with nylon threads running one direction, cotton in the other. It was the standard wind parka material before Goretex came along, and is considerably less expensive. Good wind resistance, fairly breathable. Somewhat water resistant, especially if you spray it with Scotchguard, but won't hold up to a heavy rain. =========================================================================== General Information --------------------------------------------------------------------------- Running Mailing Lists T & F Mailing List For details send email to: (Derrick Peterman)dwp@mps.ohio-state.edu The Track and Field Mailing List is a world wide network of athletes, coaches, sports scientists, officials, and track and field enthusiasts. Many national class athletes from several nations subscribe. The list provides rapid dissemination of results, discussion of track and field topics, and a source for inquiry about track and field events. --------------------------------------------------------------------------- Terminology Pronation/Supination (Thomas Page page@ficus.cs.ucla.edu) "Over" pronation describes a minor misalignment of the leg's forward swing that causes the footstrike to be skewed to the inside of the heel. (Jim Horalek) "Over" supination is the reverse - impact is shifted toward the outside of the heel. (Jim Horalek) Pronation and supination describe natural and normal motions of the foot during the walking or running stride. In a normal stride, the outside portion of the heal strikes the ground first. The foot pronates to absorbe shock. That is, it rolls inward. At the end of the stride, the foot re-supinates -- rolls outward-- on push-off. What the previous writer (Jim Horalek horalek@alliant.com) is defining is `over pronation', and `over supination'. These are excesses of the normal motions. Note that over pronation is fairly common and many shoes are designed to counteract this. Over supination is very rare. Most people who think they over supinate probably just under pronate. Some people who think they over pronate may in fact pronate a normal amount, but fail to re-supinate sufficiently at the end of the stride. FARTLEK: A training method, where the runner runs over trails and rough terrain mixing fast and slow speed work. --------------------------------------------------------------------------- Calorie/Energy Count (Kenrick J. Mock mock@iris.ucdavis.edu) Here is a little table adapted from "Beyond Diet...Exercise Your Way to Fitness and Heart Health" by Lenore R. Zohman, M.D. Energy Range = Approx. Calories Per Hour Energy Range Activity Conditioning Benefits ------------ ---------- --------------------- 72-84 Sitting, Conversing None 120-150 Strolling, 1 mph Not strenuous enough to produce Walking, 2 mph endurance unless your exercise capacity is very low 150-240 Golf, power cart Not sufficiently taxing or continuous to promote endurance. 240-300 Cleaning windows, Adequate for conditioning if Mopping floor, carried out continuously for vacuuming 20-30 minutes Bowling Too intermittent for endurance Walking, 3mph Adequate dynamic exercise if Cycling, 6mph your capacity is low Golf, pulling cart Useful if you walk briskly, but if cart is heavy isometrics may be involved. 300-360 Scrubbing floors Adequate if carried out in at least 2 minute stints Walking, 3.5 mph Usually good dynamic aerobic Cycling, 8 mph exercise Ping Pong Vigorous continuous play can Badminton have endurance benefits. May Volleyball aid skill. Tennis, doubles Not beneficial unless there is continuous play for at least 2 minutes at a time. Aids skill. 360-420 Walking, 4mph Dynamic, aerobic, beneficial. Cycling, 10mph Skating should be continuous. Skating 420-480 Walking, 5mph Dynamic, aerobic, beneficial. Cycling, 11mph Tennis, singles Benefit if played 30 minutes or more with an attempt to keep moving Water Skiing Total isometrics 480-600 Jogging, 5 mph Dynamic, aerobic, endurance Cycling, 12mph building exercise. Downhill skiing Runs are usually too short to promote endurance significantly. Paddleball Not sufficiently continuous for aerobic benefits. 600-660 Running, 5.5 mph Excellent conditioner. Cycling, 13 mph Above 660 Running, 6 or more mph Excellent conditioner Handball, Squash Conditioning benefit if played 30 minutes or more. Swimming (wide Good conditioning exercise caloric range) --------------------------------------------------------------------------- Calories burned by running (Rob Lingelbach rob@xyzoom.info.com) Here is a table I clipped from Runner's World last year; the source listed is "Exercise & Physiology" (Lea & Febiger, 1986). At 70% of max. Pace (minutes per mile) 12:00 10:43 9:41 8:46 8:02 7:26 6:54 6:26 6:02 Weight (lbs) Calories burned per hour running 100 400 450 500 550 600 650 700 750 800 119 432 486 540 594 648 702 756 810 864 128 464 522 580 638 696 754 812 870 928 137 496 558 620 682 744 806 868 930 992 146 528 594 660 726 792 858 924 990 1056 154 560 630 700 770 840 910 980 1050 1120 163 592 666 740 814 888 962 1036 1110 1184 172 624 702 780 858 936 1014 1092 1170 1248 181 656 738 820 902 984 1066 1148 1230 1312 190 688 774 860 946 1032 1118 1204 1290 1376 199 720 810 900 990 1080 1170 1260 1350 1440 207 752 846 940 1034 1128 1222 1316 1410 1504 216 784 882 980 1078 1176 1274 1372 1470 1568 225 816 918 1020 1122 1224 1326 1428 1530 1632 234 848 954 1060 1166 1272 1378 1484 1590 1696 --------------------------------------------------------------------------- Fat burning primer (Ramesh K. Sitaraman rks@phoenix.princeton.edu) (Thomas Page page@ficus.cs.ucla.edu) There seems to be a lot of debate and a few misconceptions about Fat burning, Stamina etc. Here are a few basics. They are based on standard scientific sources. 1. There are 3 sources of energy : Muscle glycogen, Liver Glycogen, Fat (triglycerides). There is also blood glycogen, which is what the brain runss off. 2. During excercise the glucose and fatty acid in the blood is utilised. Fatty acid in blood stream is utilised in preference to glucose for various reasons. (There are organs like the brain that can use only one energy source : glucose). Tom: Muscle glycogen is used before blood or liver glycogen. When you carbo load before a race, you are packing in the muscle glycogen. You only have a few minutes supply of blood glycogen once you start using that for running. 3. Then why can't we run on fat FOREVER ??? Because the fatty acid concentration in blood can never be much. In fact, it seldom exceeds (in Molars) the concentration of Glucose !!! Why this "transportation problem" for fats ?? There ain't much Albumin to transport the fat and fat in excess in blood stream will deposit on veins constrict and more directly cause blood clots and kill you !!! Austin "Ozzie" Gontang, Ph.D. Ozzie Gontang <downtech@cerfnet.com> Downing & Associates 11300 Sorrento Valley Rd. Ste 103 San Diego, CA 92121 ph.619-458-1101 fax 619-452-3708 Archive-name: running-faq/part3 Last-modified: 15 November 1994 Posting-Frequency: Monthly ======================================================================== Mail Order Addresses The addresse/phone of some popular running mail order outfits (Directory assistance at 1-800-555-1212 for mail order outfits not listed): Road Runner Sports 6150 Nancy Ridge Road San Diego, CA 92121 1-800-551-5558 (Orders) 1-800-662-8896 (Customer Service) 1-619-455-6470 (Int'l & Business Fax) California Best 970 Broadway Chula Vista, CA 91911-1798 1-800-225-2378 Tel-a-Runner 80 Speedwell Ave Morristown, NJ 07970 1-800-835-2786 Hoy's Sports 1632 Haight St San Francisco, 94117 1-800-873-4329 Holabird Sports 9008 Yellow Brick Rd Baltimore, Md 21237 1-410-687-6400 1-410-687-7311 (24 Hr. Fax) ======================================================================== Marathon --------------------------------------------------------------------------- Increasing your mileage (Jack Berkery berkery@emmax5crd.ge.com) There are many good, professional, books and articles on how to train for whatever distance you choose. More for the marathon than others I think. I would suggest that you get one or two and mull them over. The following recommendations are more or less a distillation of having read and digested most of these as well as more than a decade of experience. Let's suppose you are beginning with a base load of about 20 miles per week over a long period. First I DO NOT recommend that anyone who has been running for less than 3 years should run a marathon. Running is a long-term game and it takes time for your body to become adjusted physically to the demands, not only of the marathon itself, but also of the heavy training mileage required to build up to it. Next, you should always keep in mind that your build-up should not exceed 10% per week. 10% doesn't sound like much but it's actually a big adjustment for your system to make. Not only muscles, but bones and connective tissues must be strengthened to take the increased load and running marathon mileage is a lot of pounding. Remember 10%. That is not to say that if you ran 20 miles last week, you cannot go more than 22 next week, but over a period of 3-4 weeks the rate of increase should not exceed the 10% slope. After 4 weeks then, you should be doing just under 30 miles, but not more. If you go from 20 to 24 in the first week thereby exceeding the 10% rate, then doing 24 again the second week will bring you back on track. You can continue to build up mileage for about 6 weeks when you'll reach 35 miles. Then you MUST BACK OFF for a week or so. Drop back by about 25-30% for one week. Take two or three days off in a row. Get some rest to gain strength before beginning the climb again. How much mileage is enough for a marathon? I have known people to run marathons on 25 or 35 miles per week. Don't try it. How they got away with it is not important. It is only important to know that it simply ain't smart. You can get away with 40-45 per week if you are doing a regular long run of 15-18 each week. It is better to be doing 50 or more for 6 to 8 weeks before the marathon. This means you have to have the time necessary to build to 50 at that 10% rate (with 1 rest week out of every 6) and then sustain that 50+ mileage for 6-8 weeks as well. This is a heavy schedule. Never doubt that. When you listen to the mega-mileage people talk about 70 or 80 or more, they make it sound as if everyone should be able to do that. Well we CAN'T all do that. We all have a break-down point and for the great majority, it lies somewhere below 50 or 60 miles per week. You'll know where yours is only after repeated tries to exceed it result in an injury. Specificly how do you build the mileage? Suppose you are doing an even 3 miles a day, no more, no less. You must begin by building the long run. In a marathon training schedule, the long run is everything. Start the first week of the build-up by just lengthening one run. All other days should remain the same. Make one, usually Sat. or Sun., a 5-6 miler to get your 10% increase. Take the next day off from running. Rest is important after the long run to allow your system adjustment time. The next week of the build-up, increase the one long run again while still holding the normal daily runs the same. As a rule of thumb, your long run can go to 3 times the distance of your daily average run. So while still doing regular 3 milers, you can build up that Sat. morning run to 9 miles. Don't do a 12 miler though until you have made your daily run 4 miles. This means keeping the long run at 9 miles for a few weeks and increasing the daily runs until your average is 4 or 5 a day. Then you can return to increasing the long run. Toward the end of the build-up you may be doing something like 6-8 each weekday plus an 18-20 miler on the weekend. It might also be a good idea to alternate long runs of 15 and 20 miles every other week. As you get close to the date of the marathon, run your last long run 2 weeks before. DO NOT do a long run one week prior to the marathon. In fact for the last week you should taper down to do only about half, yes half, the mileage you have been doing. DO NOT run the day before and 2 days before the race you might only do 3 miles just to get the legs loose and the blood flowing. You MUST be well rested for the big race itself. Now assuming you do everything right there is still no guarrantee that the marathon is going to go well. Many things might prevail to make it hurt, hot or humid weather, getting caught up in too hard a pace, not drinking enough water before or along the way (THE GREATEST SIN). You may even spend 3 or 4 months building your training only to come down with an illness or injury a few weeks before the race which will set you right back to square-one. If you want certainties, you're in the wrong game. What matters is not that you get to do that particular marathon on that particular day 5 months from now, but rather what you plan to do over the next 5 or 10 or 50 years. I did say running is a long-term game, no? Another note of caution. All the rules can be broken. You may get away with lower training, higher ramp-up rates or shorter long-runs. You might even get away with it more than once, but sooner or later it's gonna get ya. Take the more conservative plan and be safe. You're looking for a positive experience not an injury. ----------------------------------Major Marathons & partial World Marathon Schedule Please have Marathon Directors fax me (Ozzie 619-281-9468) the dates of their marathon from 1995 to 2000. I will create a database of that information to post on the rec.running. Have them also include mailing address, phone and fax number and e-mail address if they have it. (date: 10/10/94) Boston Marathon 99th Running ================== The Boston Marathon is held on Patriots day (3rd monday in April). Starting time: Noon Boston Marathon qualifying times. (Jack Berkery berkery@crdgw2.crd.ge.com) Entries must be postmarked by March 13, 1995. To receive a race application, please send a business-size self addressed stamped envelope to: Boston Athletic Association Boston Marathon P.O. Box 1995 Hopkington, MA 01748 Tel: 508-435-6905 Fax: 508-435-6590 1996 will be the 100th running of the Boston Marathon Men: Base Time for ages 18-34 is 3:10 or faster, for each subsequent 5 year age group you get another 5 minutes, e.g. for 35-39 the qualifying time is 3:15 or faster. Women: Base Time for ages 18-34 is 3:40, with 5 additional minutes for each subsequent 5 year age category. George Parrott, Director of Training/Buffalo Chips Running Club, Sacramento, CA. Age Men Women Wheelchair Divison 18-34 3:10 3:40 CLASS MEN WOMEN 35-39 3:15 3:45 1 (Quad Class) 3:00 3:10 40-44 3:20 3:50 2-5 2:10 2:35 45-49 3:25 3:55 50-54 3:30 4:00 55-59 3:35 4:05 60-64 3:40 4:10 65-69 3:45 4:15 70+ 3:50 4:20 Note: Your qualifying time is based upon your age on the day of the Boston Marathon, April 17, 1995. Example: You run a qualifying race at the age of 44 in 3:22. You then have a birthday before the Boston Marathon, making you 45. You qualify, because your required qualification time is 3:25. Chicago Marathon (October 30, 1994) =================== Chicago Marathon 214 W. Erie Chicago, IL 60610 (312) 951-0660 [VOICE] (312) 943-0881 [FAX] Grandma's Marathon ==================== Saturday, June 17, 1995 Send SASE to: Gandma's Marathon P.O. Box 16234 Duluth, MN 55816 (218) 727-0947 London Marathon ==================== (atb@gserv1.dl.ac.uk (A.M.T. Bell,G2,3123,homephone)) UK entrants In October get the *proper* form from London, fill in and enclose cheque. You should find out before Xmas if you are picked in the lottery. . If you have run a sub 2h40 time (men) or sub 3h10 time (ladies) no need for lottery as you qualify for the national championships (held in conjunction with London). Non-UK entrants You can get on "official" trips to come to the UK to run London from sports travel firms. If you book with a sports travel firm you will definitely get an entry. Going it alone then write: London Marathon PO Box 3460 London, England SE1 8RZ 44 71 620 4117 44 71 620 4208 fax Los Angeles Marathon ==================== Los Angeles Marathon 11110 W. Ohio Avenue, #100 Los Angeles, CA 90025-3329 (310) 444-5544 AGE 18-59 60+ Marine Corps Marathon October 23, 1994 ===================== Marine Corps Marathon Box 188 Quantico, VA 22134 703/640-2225 New York Marathon Nov. 6, 1994 ===================== For U.S. residents: Send a self-addressed #10 business-size envelope (about 4" x 9.5") and a check or money order (no cash) for a $5.00 non-refundable handling fee. Make the check payable to: NYRRC. * Send AFTER midnight of "set start date." All requests must be posted "start date" or later. NYRRC P.O. Box 1766 GPO New York, NY 10116 (212) 860-4455 (Joseph Aloysius McVeigh jm0i@lehigh.edu) The NYRRC sets a "start date" for accepting requests for applications, about May 15-20. Prospective applicants must send a SASE and $5, postmarked ON OR AFTER this date, to a PO Box in NY. They send a blank application, with no guarantee of anything, fairly promptly. Fill it out and return it ASAP. A caveat: You must be a member of UST&F, the USA's governing federation of running, to run in the NYCM. You can apply for entry along with your marathon application; instructions and UST&F application are sent with the blank NYCM application. Makes it very easy. Applications accepted on the following basis: 8,000 slots are reserved for non-USA runners (don't know how these are allocated). 12,000 applications are accepted "first-come, first served" basis. The NYRRC claims that this is not a tough thing if you act promptly - i.e. send your request for ap on "Opening Day", and mail back the completed ap within a day or two. 5,000 slots remain. Once the above criteria are filled, all applications received go (figuratively) into a big, big box. In late July or early August, the NYRRC draws out the 5,000 lucky envelopes. These entries are accepted. They keep drawing a few hundred more, I guess, to set up a waiting list in the event of cancellations. NB: the rest of the applications are returned with refunded entry fee. San Francisco Marathon ====================== City of San Francisco Marathon P.O. Box 77148 San Francisco, CA 94107 (415) 871-2123 Honolulu Marathon (Dec. 11, 1994) ====================== Honolulu Marathon Assoc. 3435 Waialae Ave. #208 Honolulu, HI 96816 808-734-7200 Nov 24 Atlanta Atlanta, GA 404-231-9065 Nov 26 Seattle Seattle, WA 205-935-6766 Nov 27 Cincinnati Cincinnati, OH 413-898-7015 BANGKOK Thailand 66-2-226-3119 Dec 3 Death Valley Death Valley, CA 415-868-1829 Alamogordo White Sands, NM 505-437-6120 Dec 4 Cal. Int'l Sacramento, CA 916-443-6223 White Rock Dallas, TX 214-526-5318 Memphis Memphis, TN 800-489-4040 West Hemisp Culver City, CA 310-202-5689 BARBADOS Barbados 809-435-8000 MACAU China 708-251-6421 Dec 10 Kiawah Is. Charleston, SC 803-768-3400 Mississippi Clinton, MS 601-856-9884 Rocket City Huntsville, AL 205-881-9077 Stinson Bch Stinson Bch, CA 415-868-1829 Dec 11 Delaware Wilmington, DE 302-654-6400 Desert Cities Palm Springs, CA 619-568-6785 Honolulu Honolulu, HI 808-734-7200 Dec 11 FLORENCE Italy 617-242-7845 Dec 18 Jacksonville Jacksonville, FL 904-739-1917 1995 Jan 8 Disney World Orlando, Fl 407-827-7200 Jan 15 Tenneco Houston, TX 713-864-9305 Jan 15 VIET NAM Hanoi 301-320-3663 Jan 20 PYRAMIDS Cairo, Egypt 301-320-3663 Jan 21 Mardi Gras New Orleans, LA 504-482-6682 Jan 22 San Diego San Diego, CA 619-929-0909 Feb 4 Las Vegas Las Vegas, NV 702-876-3870 Feb 5 Long Beach Long Beach, CA 310-494-2664 Feb 12 Lost Soles Talent, OR 503-535-4854 Feb ? Space Coast Melbourne, FL 407-255-9634 Feb ? Was. Birthdy Greenbelt, MD 703-256-2327 Feb? TOKYO Japan 81-3-3481-2300 Feb 25 TAHITI Moorea, Polynesia 310-414-8484 SEVILLA Spain 34-5-95-452-0033 Feb? Blue Angel Pensacola FL 904-452-2159 Feb 25 Cowtown Forth Worth, TX 817-735-2033 Feb? Smokey Mt Knowville, TN 615-524-5040 Feb ? Hyannis Hyannis, MA 508-778-6965 Feb? Miami Miami, FL 305-227-1500 Mar 5 Motorola Austin, TX 512-472-3272 Los Angeles Los Angeles, CA 310-444-5544 Mar 5 Napa Valley Napa, CA 707-255-2609 Mar 12 CHINA CST Hong Kong, China 852-687-0018 TEL AVIV Israel 972-3-561-3322 DONG-A Int'l Seoul, Korea 120-715 Mar 12 Maui Kahului, HI 808-871-6441 Mar 18 Sat Catalina Is. Catalina, CA 310-433-4557 Mar? Music City Nashville, TN 615-889-1306 Mar? Shamrock Virginia Bch, VA 804-481-5090 BOLOGNA Italy 39-51-356-208 Apr? Great SW Abilene, TX 915-677-8144 Apr? Lake Powell Page, AZ 602-645-5770 Apr? VIENNA Austria 43-1-402-6917 Apr? BRASILIA Brazil 55-61-242-5298 Apr 2 LONDON England 44-71-620-4117 Apr? ROTTERDAM Netherlands 31-10-417-28-86 Apr 17 Boston Boston, MA 508-435-6905 Apr? Dairyland Medford, WI 715-748-4729 Apr 30 Big Sur Carmel, CA 408-625-6226 Apr? MADRID Madrid, Spain 34-1-266-9701 Apr? PARIS Paris, France 33-1-42-77-17-84 Apr? TURIN Turin, Italy 39-11-636-1231 Apr? FLETCHER Rotorua, N. Zealand 64-7-348-8448 Apr? Yonkers Yonkers, NY 914-377-6450 May? Ave. of Giants Weott, CA 281 Hidden Valley Rd Bayside CA 95524 May 7 VANCOUVER BC Canada 604-872-2928 May? Buffalo Buffalo, NY 716-837-7223 May 7 Pittsburgh Pittsburgh, PA 412-765-3773 May? Lincoln Lincoln, NE 402-423-4519 May? Long Is. East Meadow, NY 516-572-0251 May? Lake Geneva Lake Geneva, WI 414-248-4323 May? BUDAPEST Hungry 36-1-267-6560 May? Shiprock Farmington, NM 505-599-2201 May 14 Revco Cleveland, OH 800-467-3826 May 14 Nat'l Capital Ottawa, Ont Canada 613-234-2221 May? MUNCHEN Munich, Germany 49-89-641-0616 May? TORONTO Ontario 416-495-4311 May? WROCLAW Poland 48-71-552-087 May? Muir Woods Muir Wood, CA 415-868-1829 May? Coeur D'Alene Couerd'Alene, ID 208-765-6019 May? COPENHAGEN Denmark 45-38-34-1400 May? KUALA LUMPUR Malaysia May? Vermont City Burlington, VT 800-642-5154 May? Wyoming Cheyenne, WY 307-635-3316 June? Steamboat Steamboat Sprgs, CO 303-879-0882 May? STOCKHOLM Sweden 46-8-667-1930 May? MELBOURNE Australia 61-3-429-5105 June 10 Palos Verdes Palos Verdes, CA 310-828-4123 (2nd Sat. in June) Jun? Valley of Flwrs Lompoc, CA 805-735-3255 Jun 17 Grandma's Duluth, MN 218-727-0947 YUKON Yukon, Canada 403-668-4236 MANITOBA Canada 204-985-4183 Midnight Sun Anchorage AK 907-343-4474 High Sierra Truckee, CA 510-223-5778 Sum. Solstice Muir Bch, CA 415-868-1829 PRAGUE Czchoslovakia 42-2-207-429 Jun 25 KILIMANJARO Tanzania 310-320-3663 MIDNIGHT SUN Norway 47-83-22-583 Pk. of Roses Columbus, OH 513-898-7015 Jul? Salmon River Salmon, ID 208-756-2100 ARTIC CIRCLE Nanasivik, Canada1 301-320-3663 PAAVO NURMI Turku, Ffinland 358-21-503-526 CALGARY Alberta, Canada 403-270-8828 GOLD COAST Queensland, Australia 61-75-726-089 Deseret News Salt Lake City, UT 801-237-2135 Kilauea Volcano Hawaii Nat.Pk. HI 808-967-8222 San Francisco San Francisco, CA 415-391-2123 Aug. ? Frank Maier Juneau, AL 907-364-3563 Crater Lk. Rim Klamath Falls, OR 503-884-6939 HELSINKI Finland 358-0-149-6731 SIBERIAN Omsk, Russia 7-3812-311-844 Paavo Nurmi Upson, WI 715-561-2922 Mammouth Mt El Sobrante, CA 510-223-5778 Donner Pass Donner Lake, CA 415-868-1829 Aug 19 Pikes Pk Ascnt Manitou Spgs, CO 719-473-2625 Aug 20 Pikes Peak Manitou Spgs, CO 719-473-2625 MEXICO CITY Mexico 52-5-688-9135 EDMONTON Alberta, Canada 403-433-6062 REYKJAVIK Iceland 354-1-626-385 Snowgoose Anchorage, AK 907-337-8606 Silver State Reno, NV 702-849-0419 ADELAIDE Australia 61-8-213-0615 Sep? Black Hills Rapid City, SD 605-348-7866 Heart of Rockies Helena MT 406-442-9622 SASKATCHEWAN Canada 306-382-2962 Tupelo Tupelo, MS 601-842-2039 Scotty Hanton Port Huron, MI 810-985-9623 Heart of America Columbia MO 314-445-2684 (Labor Day, 6 am) Bismarck Mismarck, ND 701-255-1525 Duke City Albuquerque, NM 505-888-2448 Eriesistible Erie, PA 814-899-43974 MONTREAL Canada 514-284-5272 Pueblo River Pueblo, CO 719-543-5151 Equinox Fairbanks, AK 907-452-1341 Sep. 9 OSLO Norway 47-22-565-370 Clarence Demar Gilsum NH Box 6257, Keene, NH 03431 BERLIN Germany 49-30-392-1102 AMSTERDAM Holland 301-320-3663 Oct St. George St. George, UT 801-634-5850 Oct Maine Portland, ME 207-725-0716 Portland Portland, OR 503-226-1111 Sacramento Sacramento,CA 916-678-5005 Twin Cities Minneapolis, MN 612-673-0778 Oct Denver Int'l Denver, CO 303-534-6555 Jim Thorpe Okla. City, OK 405-232-3060 Oct Atlantic City Atalantic, NJ 609-822-6911 ATHENS Greece 617-242-7845 LAUSANNE Switzerland 617-242-7845 Detroit Detroit, MI 313-222-6676 St. Louis St Louis, MO 314-781-3726 Oct Marine Corps Wash. DC 703-640-2225 FRANKFURT Germany 49-69-596-1023 CATS AC Hamlin, NY 716-473-8337 Oct Chicago Chicago, IL 312-951-0660 Kansas City Kansas City, MO 816-531-2387 Ocean State Narragansett, RI 401-885-1382 Shoreline Bridgeport CT 203-384-9911 Big Sur Trail Big Sur, CA 415-868-1829 Oct. DUBLIN Ireland 617-242-7845 Nov. New York New York, NY 212-860-4455 Omaha Omaha, NE 402-553-8349 Rhode Is. Providence, RI 401-351-2556 Nov. Jerusalem Israel 972-356-10-887 Nov Sky to Sea Santa Cruz, CA 415-868-1829 Nov Columbus Columbus, OH 614-433-0395 Nov Tulsa Tulsa, OK 918-742-4127 Nov Havana Havana Cuba 613-387-3080 Harrisburg Harrisburg, PA 717-652-7002 San Antonio San Antonio, TX 210-821-6046 Dec 3 MACAU Macau, Hong Kong 301-320-3663 Many tours to the large national and international marathons are organized by: Marathon Tours 108 Main St Charleston MA 02129 (617) 242-7845 Marie Frances Productions 7603 New Market Dr Bethesda, MD 20817 301-320-3363 --------------------------------------------------------------------------- Miscellaneous I pulled this chart out of _Marathoning_ by Manfred Steffny. It's an old book (originally published 1977). (Robert Davidson DAVIDSON%MARICOPA.EDU) Max. possible Realistic 10Km marathon time marathon time ------ ------------- ------------- 27:00 2:05:00 2:08:30 28:00 2:10:00 2:14:00 29:00 2:15:00 2:19:30 30:00 2:20:00 2:25:00 31:00 2:25:00 2:30:30 32:00 2:30:00 2:36:00 33:00 2:35:00 2:43:00 34:00 2:40:00 2:49:00 35:00 2:45:00 2:55:00 36:00 2:50:00 3:00:00 37:00 2:55:00 3:07:00 38:00 3:00:00 3:15:00 39:00 3:05:00 3:20:00 40:00 3:10:00 3:25:00 42:30 3:22:00 3:42:30 45:00 3:35:00 4:00:00 47:30 3:47:30 4:20:00 50:00 4:00:00 4:40:00 Austin "Ozzie" Gontang, Ph.D. Ozzie Gontang <downtech@cerfnet.com> Downing & Associates 11300 Sorrento Valley Rd. Ste 103 San Diego, CA 92121 ph.619-458-1101 fax 619-452-3708 Archive-name: running-faq/part4 Last-modified: 15 November 1994 Posting-Frequency: Monthly Answers to REC.RUNNING FAQ and Interesting Information This posting contains answers to frequently asked questions posted to rec.running plus interesting & useful information for runners. If known, author's name/email address are given. Send me (Ozzie Gontang) any corrections,updates, suggestions, or proper info of sources or holder's of copyright. Yonson Serrano <yonson@jazz.Corp.Sun.Com> is acknowledged for his fine job as the previous maintainer of the rec.running FAQ. Austin "Ozzie" Gontang downtech@cerfnet.com (Ozzie Gontang) --------------------------------------------------------------------------- =========================================================================== Medical / Injuries --------------------------------------------------------------------------- Achilles tendinitis (sorry, forgot the author) General advice: 1. Warm up before you stretch. This could be in the form of a slow jog as you start your run. When I feel it necessary, I stop for a few minutes and stretch during the early stages of a run. 2. Stretch after your run. This has proven the best solution for me. Whenever I skip this part, I end up stiff the next day. The muscles are nice and warm after a run and respond well to stretching. My flexibility has improved as a result of this practice, too. 3. With regards to an injury, you've got to be tough and rest it in order for it to heal. This might be a good time to concentrate on strength training with weights. -------------- The good news: since this seems to be your first injury, and your training load is light, your tendinitis is probably due to the most simple cause - leg length imbalance. Get someone to mark how far you can bend to each side, if these are different heights then you might find a heel raiser under the bad leg will both even out the side-bend _and_ speed up the recovery. The bad news: achilles is notoriously slow to heal even with the correct treatment. And the chances of recurrence are quite high. However the condition you describe shouldn't prevent your training, as long as you promote healing with stretching, massage (calf/inner thigh/groin), ice, etc... --------------------------------------------------------------------------- Shin splints (Harry Y Xu hyx1@cunixa.cc.columbia.edu) (Doug Poirier os2user@dougp.austin.ibm.com) (Rodney Sanders rdsand@ccmail.monsanto.com) Excerpts from _The SprotsMedicine Book_ by Gabe Mirkin, MD. and Marshall Hoffman: ``Shin splints are....condition that can result from muscle imbalance. They are characterized by generalized pain in front of the lower leg and are particularly comon in runners and running backs.... The most common cause is a muscle imbalance where the calf muscles--which pull the forefoot down--overpower the shin muscles--which pull the forefoot up. As the athlete continues to train, the calf muscle usually becomes proportionately much stronger than the shin muscles. The treatment for shin splints is to strengthen the weaker muscles (shins) and stretch the stronger muscles (calves). To strengthen the shins, run up stairs. To stretch the calves,...(do stretching exercises for the calves, et. the wall push-ups)'' *end of exerpts. _________________________________________ In my experience, I have found that stretching is the real key to avoiding shin-splints. I believe there's a book with stretches by Bob Anderson that you may want to check. Also, back issues of running magazines sometimes have helpful information. Basically, I do the standard "lean on the wall stretch" and a stretch by standing flat-footed on one leg and bending at the knee to stretch the achilles. I then top these off with a few toe raises (no weights!) before I head out to run... If you're having trouble, I'd recommend stretching 2-3 times a day until you get over the problem. Start slowly! Also, you probably should avoid hills and extremely hard surfaces until the situation improves. I've known several people who've had shin splints and gotten over them by stretching. (Of course, you should be careful in case the shin splints are the result of a more severe problem...) ------------------------ Help with shin splints. 1. Try picking up marbles with your toes and holding onto them for a few seconds. 1A. While recovering from shin splints, it may help to use a wedge in the heel of your shoes. By raising the heel, you are reducing the pull on the muscles and tendons on the front. 2. Stand on the stairs with your heels out over the edge. Lower your heels as far as they will go without undue discomfort, and hold for 15 seconds. Slowly raise yourself up on your toes. Repeat 5 million times. (Sherwood Botsford sherwood@space.ualberta.ca) 3. If you can, rig something with either surgical tubing or a large rubberband. For example: put the tubing around one of the back legs of your desk in some sort of a loop. Reach under the tubing with your toes, with your heel as a pivot pull the tubing toward you. This will work the muscle in the front of the shins. Repeat 6 million times. It's easier than the stair exercise 4. Run on different terrain, preferably grass. It'll absorb the shock. 5. This normally affects knees, but it might affect shins. Don't run on the same side of the road all of the time. It is sloped left or right to let the water run off. Running on the same slope for long periods of time will cause adverse effects to the ankles, shins...etc.... If you are running on a track, alternate your direction of travel, as the lean when you are going around the corners is at least as bad as the crown slope of a road. This is especially true of small indoor tracks. 6. For strenghening the front muscles: Make a training weight by tying a strip of cloth to a pop bottle. Sit on the kitchen counter top, hang the bottle from your toes, and raise it up and down by flexing your ankle. The weight can be adjusted by adding water or sand to the bottle. (Sherwood Botsford sherwood@space.ualberta.ca) 7. Scatter a few chunks of 2x4 around the house where you tend to stand, say kitchen and bathroom. Now everytime you are at the stove or at the bathroom (in front of either fixture) stand on the 2x4 and rest your heels on the floor. One in front of the TV and used during every commercial will either stretch you, or stop you from watching TV. (Sherwood Botsford sherwood@space.ualberta.ca) --------------------------------------------------------------------------- Side stitches (Jack Berkery berkery@emmax5crd.ge.com) The Latest Word on Stitches In the May-June 1992 issue of Running Research News there is an article by Dr. Gordon Quick about the causes of and cures for stitches. To summarize: 1) Stitches are a muscle spasm of the diaphragm. The cause of the spasm is that the organs below it are jouncing up and down and pulling down as it wants to pull up. The liver being the largest organ is the biggest culprit which is why most stitches are on the right side. A stomach full of food may also contribute to the problem for the same reason. Stitches also occur more often when running downhill or in cold weather. 2) The cure seems almost too simple. Breathe out when your left foot strikes the ground instead of when the right foot strikes so that the organs on the right side of the abdomen are jouncing up when the diaphragm is going up. The organs attached to the bottom of the diaphragm on the left aren't as big, so exert less downward pulling strain. If this is not enough to get rid of it, stop and raise you arms above your head until the pain goes away and when you resume, be a left foot breather. (Conversely, if your stitch occurs on the left side, switch your breathing to exhale on the right foot.) 3) Do not eat anything for an hour before running if you are prone to stitches, BUT PLEASE DO DRINK WATER. Water empties from the stomach faster than solids and the risk of complications from dehydration far exceed the problems one may have with a stitch. 4) In the long term, exercises to strengthen the abdominal muscles will help prevent stitches because tighter abs will allow less movement of those internal organs. Practice belly breathing instead of chest breathing as recommended by Noakes. For the most part, stitches diminish over time. While they are not strictly a novice runner's problem (about 1/3 of all runners get them from time to time) they usually will go away after a few weeks of conditioning. -------------- By Dr. Tim Noakes Oxford University Press, 1985. This is quoted verbatim from "Lore of Running" Proper breathing prevents the development of the `stitch'. The stitch is a condition that occurs only during exercise and which causes severe pain usually on the right side of the abdomen, immediately below the rib margin. Frequently the pain is also perceived in the right shoulder joint, where it feels as if an ice-pick were being driven into the joint. The pain is exacerbated by down-hill running and by fast, sustained running as in a short road race or time trial. For various complex anatomical reasons, the fact that the stitch causes pain to be felt in the shoulder joint suggests that the diaphragm is the source of the pain. It has been suggested that when breathing with the chest too much air is drawn into the lungs, and not all is exhaled. This causes a gradual and progressive accumulation of air in the lungs, causing them to expand which in turn causes the diaphragm to be stretched and to encroach on the abdominal contents below it. During running, the over-stretched diaphragm becomes sandwiched between an over-expanded chest above, and a jolting intestine pounding it from below. It revolts by going into spasm, and the pain of this spasm is recognized as the stitch. Although there is really not a shred of scientific evidence for this belief, I have found that diaphragm spasm is almost certainly involved in the stitch and that belly-breathing can frequently relieve the pain. The runner who wishes to learn how to belly-breath should lie on the floor and place one or more large books on his stomach. He should concentrate on making the books rise when he breathes in and fall when he exhales. As it takes about two months to learn to do the movement whilst running fast, it is important to start practicing well before an important race. A change in breathing pattern may help relieve the stitch. Within a short period of starting running, breathing becomes synchronized with footfall. Thus one automatically breaths in on one leg and out when landing either on the same leg - that is 2, 3 or 4 full strides later - or on the opposite leg - that is 1 1/2, 2 1/2, or 3 1/2 strides later. Thus the ratio of stride to breathing may be 2:1, 3:1, 4:1; or 1.5:1, 2.5:1, 3.5:1. This phenomenon was first reported by Bramble and Carrier (1983). Of particular interest was their finding that most runners are `footed', that is the beginning and end of a respiratory cycle occurs on the same foot, usually in a stride to breathing ratio of either 4:1 whilst jogging or 2:1 whilst running faster. Runners then become habituated to breathing out on the same let, day after day. This produces asymmetrical stresses on the body and could be a factor in both the stitch and in certain running injuries. I am `left-footed' and have also suffered my major running injuries only on my left side. If changes in breathing patterns do not prevent the stitch then the last step is to increase abdominal muscle strength. The correct way to strengthen the abdominal muscles is to do bent-knee sit ups with the feet unsupported. -------------- EDITORS NOTE: Readers response to "Belly Breathing" definition above. "Belly Breathing" (Lamont Granquist lamontg@u.washington.edu) While I wasn't breathing with my chest, I wasn't really "Belly Breathing". When I exhaled, what I was doing was pulling my stomach muscles in. I found out that this is *not* the way to "Belly Breathe". The idea is to throw your gut out as much as possible -- try and look as fat & ugly as you can when you run. For the suggestion in the FAQ of lying on your back and lifting a book, it should probably be noted that when exhaling you want to try to keep the book lifted up (of course naturally, you don't want to try to do this all so hard that it becomes difficult to exhale -- the idea is that breathing this way should be comfortable). -------------- Stitches continued (Sunil Dixit sd007b@uhura.cc.rochester.edu) 1. Since it is a cramp, I try not to drink or eat too soon before my runs, and I try to limit my intake during runs. 2. I stretch my abs extensively before a run. Putting my arm over my head and leaning to the opposite side until I'm pulling on the side of my abdominals works well. 3. I regulate my breathing by breathing in through my nose, and out through my mouth. This sounds like zen-crap, but believe me, it works amazingly well in eliminating all types of cramping. When you first do it, it'll feel like you're not getting enough oxygen, but if you persist the technique will become very comfortable. 4. I run with my back fairly straight, even up hills. This keeps the lungs from bending over in my body, and makes it much easier to breathe. 5. If none of these work, I keep going anyway. After about 3 miles, it usually goes away . . . if you're lucky. --------------------------------------------------------------------------- Lactic Acid (Rob Loszewski loszewski_im@sage.hnrc.tufts.edu) "Lactic acid buildup (technically called acidosis) can cause burning pain, especially in untrained muscles. Lactic acid accumulation can lead to muscle exhaustion withing seconds if the blood cannot clear it away. A strategy for dealing with lactic acid buildup is to relax the muscles at every opportunity, so that the circulating blood can carry the lactic acid away and bring oxygen to support aerobic metabolism. ...much of the lactic acid is routed to the liver, where it is converted to glucose. A little lactic acid remains in muscle tissue, where it is completely oxidized when the oxygen supply is once again sufficient." Understanding Nutrition, 5th ed., Whitney, Hamilton, Rolfes., West Pub. Comp. 1990, pg402- 403. --------------------------------------------------------------------------- Loose Bowels (Rodney Sanders rdsand@ccmail.monsanto.com) Some general advice to take care of loose bowels. (1) Look for offending foods in your diet. For example, many people have a lactose intolerance which can cause all sorts of fun if you had a triple cheese pizza the night before the run... (2) If you run in the morning, eat lightly and early the night before... I try to make sure I eat the least problematic foods close to my workouts... I've personally found baked chicken/fish, baked potatoes, and pasta with light sauces (no alfredo!), to be pretty good... (3) I read that Bill Rodgers drinks a cup of coffee in the morning before heading out...The caffeine stimulates one to take care of things completely before getting out...This has helped me when I run in the morning.... (4) Carry a wad of toilet paper with you! I suspect that if you monitor your diet closely, you'll probably find something that makes the problem worse than at other times and you can avoid that food... Some other advice: (Sanjay Manandhar sanjay@media-lab.media.mit.edu) 1. Less fiber in the diet 2. Run repeats on small loops. 3. Note all the washrooms along the route. 4. Time of day. For me, mornings are bad. In the evening runs the problem is infrequent. 5. A primer run. If I have to run in the mornings, I run 1 mile of primer run so that the bowels can be taken care of. Then I start my real run. --------------------------------------------------------------------------- Diabetes & Running (Timothy Law Snyder tim@normal.georgetown.edu) Oops, here is what makes virutually every person with diabetes bristle: MYTHS of diabetes! Not to flame Jay, but diabetics can (and do) eat as much sugar, drink as much booze, and run as many marathons as anybody else. The challenge is that they must manage the delicate balance between insulin (which lowers blood sugar), food (which raises it), and exercise (which, because it stokes up the metabolism and makes the insulin "rage") lowers blood sugar. Timing is important, and sometimes, due to the millions of factors that are at play (and _not_ due to negligence), the blood sugar will go too high or too low. Before a run, a person with diabetes (nobody in the know calls them "diabetics" any more) must make sure that the blood sugar is somewhat higher than normal. This gives a "pad" so that exercise does not result in a low-sugar crisis. Often the runner will take less insulin the day of the run. Before (and for long runs, during) the run some food must be eaten. For short runs, carbos will do, but proteins and fats are also necessary for the longer hauls. For a marathon, one must take some sort of food during the run. A high- carbo source like a soda works well, for the sugar is taken up immediately and, since the beverage is concentrated, it is easily digested (relative to, say, the caloric equivalent in whole wheat : ). Sugar does absolutely _no_ harm to the person with diabetes (provided, they do not ignore insulin requirements). That's right: The person could knock off twelve sodas, an entire chocolate cake, and a bag of M&Ms, and be as "fine" as anybody else (quotes intended---yuk!). While I am at it, here are a couple of other myth corrections: There is no clear evidence that diabetes is hereditary. Diabetes has _nothing_ to do with how much sugar the person ate before acquiring the condition. People with diabetes can (and do) drink as much alcohol as anybody else. (Alcohol lowers the blood sugar a tiny bit, so one must be careful to not forget to eat [and too many cocktails tend to...].) Hope this helps. Oh, by the way, NO, the taste of something sweet does not cause the release of insulin (save a possible [and rare] placebo effect). =========================================================================== Nutrition and Food (Bruce Hildenbrand bhilden@unix386.Convergent.COM) [Ed. note: Originally appeared in rec.bicycles] Oh well, I have been promising to do this for a while and given the present discussions on nutrition, it is about the right time. This article was written in 1980 for Bicycling Magazine. It has been reprinted in over 30 publications, been the basis for a chapter in a book and cited numerous other times. I guess somebody besides me thinks its OK. If you disagree with any points, that's fine, I just don't want to see people take exception based on their own personal experiences because everyone is different and psychological factors play a big role(much bigger than you would think) on how one perceives his/her own nutritional requirements. Remember that good nutrition is a LONG TERM process that is not really affected by short term events(drinking poison would be an exception). If it works for you then do it!!! Don't preach!!!! Austin "Ozzie" Gontang, Ph.D. Ozzie Gontang <downtech@cerfnet.com> Downing & Associates 11300 Sorrento Valley Rd. Ste 103 San Diego, CA 92121 ph.619-458-1101 fax 619-452-3708 Archive-name: running-faq/part5 Last-modified: 15 November 1994 Posting-Frequency: Monthly --------------------------------------------------------------------------- BASIC NUTRITION PRIMER Nutrition in athletics is a very controversial topic. However, for an athlete to have confidence that his/her diet is beneficial he/she must understand the role each food component plays in the body's overall makeup. Conversely, it is important to identify and understand the nutritional demands on the physiological processes of the body that occur as a result of racing and training so that these needs can be satisfied in the athlete's diet. For the above reasons, a basic nutrition primer should help the athlete determine the right ingredients of his/her diet which fit training and racing schedules and existing eating habits. The body requires three basic components from foods: 1) water; 2) energy; and 3)nutrients. WATER Water is essential for life and without a doubt the most important component in our diet. Proper hydrations not only allows the body to maintain structural and biochemical integrity, but it also prevents overheating, through sensible heat loss(perspiration). Many *runners* have experienced the affects of acute fluid deficiency on a hot day, better known as heat exhaustion. Dehydration can be a long term problem, especially at altitude, but this does not seem to be a widespread problem among *runners* and is only mentioned here as a reminder (but an important one). ENERGY Energy is required for metabolic processes, growth and to support physical activity. The Food and Nutrition Board of the National Academy of Sciences has procrastinated in establishing a Recommended Daily Allowance(RDA) for energy the reasoning being that such a daily requirement could lead to overeating. A moderately active 70kg(155lb) man burns about 2700 kcal/day and a moderately active 58kg(128lb) woman burns about 2500 kcal/day. It is estimated that runners burn XXXX kcal/min or about XXX-XXX kcal/hr while *running* (this is obviously dependent on the level of exertion). Thus a three hour training *run* can add up to XXXX kcals(the public knows these as calories) to the daily energy demand of the *runner*. Nutritional studies indicate that there is no significant increase in the vitamin requirement of the athlete as a result of this energy expenditure. In order to meet this extra demand, the *runner* must increase his/her intake of food. This may come before, during or after a *run* but most likely it will be a combination of all of the above. If for some reason extra nutrients are required because of this extra energy demand, they will most likely be replenished through the increased food intake. Carbohydrates and fats are the body's energy sources and will be discussed shortly. NUTRIENTS This is a broad term and refers to vitamins, minerals, proteins, carbohydrates, fats, fiber and a host of other substances. The body is a very complex product of evolution. It can manufacture many of the resources it needs to survive. However, vitamins, minerals and essential amino acids(the building blocks of proteins) and fatty acids cannot be manufactured, hence they must be supplied in our food to support proper health. Vitamins and Minerals No explanation needed here except that there are established RDA's for most vitamins and minerals and that a well balanced diet, especially when supplemented by a daily multivitamin and mineral tablet should meet all the requirements of the cyclist. Proper electrolyte replacement(sodium and potassium salts) should be emphasized, especially during and after long, hot rides. Commercially available preparations such as Exceed, Body Fuel and Isostar help replenish electrolytes lost while *running*. Proteins Food proteins are necessary for the synthesis of the body's skeletal(muscle, skin, etc.) and biochemical(enzymes, hormones, etc.)proteins. Contrary to popular belief, proteins are not a good source of energy in fact they produce many toxic substances when they are converted to the simple sugars needed for the body's energy demand. Americans traditionally eat enough proteins to satisfy their body's requirement. All indications are that increased levels of exercise do not cause a significant increase in the body's daily protein requirement which has been estimated to be 0.8gm protein/kg body weight. Carbohydrates Carbohydrates are divided into two groups, simple and complex, and serve as one of the body's two main sources of energy. Simple carbohydrates are better known as sugars, examples being fructose, glucose(also called dextrose), sucrose(table sugar) and lactose(milk sugar). The complex carbohydrates include starches and pectins which are multi-linked chains of glucose. Breads and pastas are rich sources of complex carbohydrates. The brain requires glucose for proper functioning which necessitates a carbohydrate source. The simple sugars are quite easily broken down to help satisfy energy and brain demands and for this reason they are an ideal food during racing and training. The complex sugars require a substantially longer time for breakdown into their glucose sub units and are more suited before and after riding to help meet the body's energy requirements. Fats Fats represent the body's other major energy source. Fats are twice as dense in calories as carbohydrates(9 kcal/gm vs 4 kcal/gm) but they are more slowly retrieved from their storage units(triglycerides) than carbohydrates(glycogen). Recent studies indicate that caffeine may help speed up the retrieval of fats which would be of benefit on long rides. Fats are either saturated or unsaturated and most nutritional experts agree that unsaturated, plant-based varieties are healthier. Animal fats are saturated(and may contain cholesterol), while plant based fats such as corn and soybean oils are unsaturated. Unsaturated fats are necessary to supply essential fatty acids and should be included in the diet to represent about 25% of the total caloric intake. Most of this amount we don't really realize we ingest, so it is not necessary to heap on the margarine as a balanced diet provides adequate amounts. WHAT THE BODY NEEDS Now that we have somewhat of an understanding of the role each food component plays in the body's processes let's relate the nutritional demands that occur during *running* in an attempt to develop an adequate diet. Basically our bodies need to function in three separate areas which require somewhat different nutritional considerations. These areas are: 1) building; 2) recovery; and 3) performance. Building Building refers to increasing the body's ability to perform physiological processes, one example being the gearing up of enzyme systems necessary for protein synthesis, which results in an increase in muscle mass, oxygen transport, etc. These systems require amino acids, the building blocks of proteins. Hence, it is important to eat a diet that contains quality proteins (expressed as a balance of the essential amino acid sub units present)fish, red meat, milk and eggs being excellent sources. As always, the RDA's for vitamins and minerals must also be met but, as with the protein requirement, they are satisfied in a well balanced diet. Recovery This phase may overlap the building process and the nutritional requirements are complimentary. Training and racing depletes the body of its energy reserves as well as loss of electrolytes through sweat. Replacing the energy reserves is accomplished through an increased intake of complex carbohydrates(60-70% of total calories) and to a lesser extent fat(25%). Replenishing lost electrolytes is easily accomplished through the use of the commercial preparations already mentioned. Performance Because the performance phase(which includes both training *runs* and racing)spans at most 5-7 hours whereas the building and recovery phases are ongoing processes, its requirements are totally different from the other two. Good nutrition is a long term proposition meaning the effects of a vitamin or mineral deficiency take weeks to manifest themselves. This is evidenced by the fact that it took many months for scurvy to show in sailors on a vitamin C deficient diet. What this means is that during the performance phase, the primary concern is energy replacement (fighting off the dreaded "bonk") while the vitamin and mineral demands can be overlooked. Simple sugars such a sucrose, glucose and fructose are the quickest sources of energy and in moderate quantities of about 100gm/hr(too much can delay fluid absorption in the stomach) are helpful in providing fuel for the body and the brain. Proteins and fats are not recommended because of their slow and energy intensive digestion mechanism. Short, *runs* or races of up to one hour in length usually require no special nutritional considerations provided the body's short term energy stores (glycogen) are not depleted which may be the case during *long* events. Because psychological as well as physiological factors determine performance most *runners* tend to eat and drink whatever makes them feel "good" during a *run*. This is all right as long as energy considerations are being met and the stomach is not overloaded trying to digest any fatty or protein containing foods. If the vitamin and mineral requirements are being satisfied during the building and recovery phases no additional intake during the performance phase is necessary. IMPLICATIONS Basically, what all this means is that good nutrition for the *runner* is not hard to come by once we understand our body's nutrient and energy requirements. If a balanced diet meets the RDA's for protein, vitamins and minerals as well as carbohydrate and fat intake for energy then everything should be OK nutritionally. It should be remembered that the problems associated with nutrient deficiencies take a long time to occur. Because of this it is not necessary to eat "right" at every meal which explains why weekend racing junkets can be quite successful on a diet of tortilla chips and soft drinks. However, bear in mind that over time, the body's nutritional demands must be satisfied. To play it safe many *runners* take a daily multivitamin and mineral supplement tablet which has no adverse affects and something I personally recommend. Mega vitamin doses(levels five times or more of the RDA) have not been proven to be beneficial and may cause some toxicity problems. GREY NUTRITION "Good" nutrition is not black and white. As we have seen, the body's requirements are different depending on the phase it is in. While the building and recovery phases occur somewhat simultaneously the performance phase stands by itself. For this reason, some foods are beneficial during one phase but not during another. A good example is the much maligned twinkie. In the performance phase it is a very quick source of energy and quite helpful. However, during the building phase it is not necessary and could be converted to unwanted fat stores. To complicate matters, the twinkie may help replenish energy stores during the recovery phase however, complex carbohydrates are probably more beneficial. So, "one man's meat may be another man's poison." NUTRIENT DENSITY This term refers to the quantity of nutrients in a food for its accompanying caloric(energy) value. A twinkie contains much energy but few vitamins and minerals so has a low nutrient density. Liver, on the other hand, has a moderate amount of calories but is rich in vitamins and minerals and is considered a high nutrient density food. Basically, one must meet his/her nutrient requirements within the constraints of his/her energy demands. Persons with a low daily activity level have a low energy demand and in order to maintain their body weight must eat high nutrient density foods. As already mentioned, a *runner* has an increased energy demand but no significant increase in nutrient requirements. Because of this he/she can eat foods with a lower nutrient density than the average person. This means that a *runner* can be less choosy about the foods that are eaten provided he/she realizes his/her specific nutrient and energy requirements that must be met. BALANCED DIET Now, the definition of that nebulous phrase, "a balanced diet". Taking into consideration all of the above, a diet emphasizing fruits and vegetables (fresh if possible), whole grain breads, pasta, cereals, milk, eggs, fish and red meat(if so desired) will satisfy long term nutritional demands. These foods need to be combined in such a way that during the building and recovery phase, about 60-70% of the total calories are coming from carbohydrate sources, 25% from fats and the remainder(about 15%) from proteins. It is not necessary to get 100% of the RDA for all vitamins and minerals at every meal. It may be helpful to determine which nutritional requirements you wish to satisfy at each meal. Personally, I use breakfast to satisfy part of my energy requirement by eating toast and cereal. During lunch I meet some of the energy, protein and to a lesser extent vitamin and mineral requirements with such foods as yogurt, fruit, and peanut butter and jelly sandwiches. Dinner is a big meal satisfying energy, protein, vitamin and mineral requirements with salads, vegetables, pasta, meat and milk. Between meal snacking is useful to help meet the body's energy requirement. CONCLUSION All this jiberish may not seem to be telling you anything you couldn't figure out for yourself. The point is that "good" nutrition is not hard to achieve once one understands the reasons behind his/her dietary habits. Such habits can easily be modified to accommodate the nutritional demands of *running* without placing any strict demands on one's lifestyle. --------------------------------------------------------------------------- Powerbars (John McClintic johnm@hammer.TEK.COM) I submit the following "power bar" recipe which was originated by a fellow named Bill Paterson. Bill is from Portland Oregon. The odd ingredient in the bar, paraffin, is widely used in chocolate manufacture to improve smoothness and flowability, raise the melting point, and retard deterioration of texture and flavor. Butter can be used instead, but a butter-chocolate mixture doesn't cover as thinly or smoothly. POWER BARS ---------- 1 cup regular rolled oats 1/2 cup sesame seed 1 1/2 cups dried apricots, finely chopped 1 1/2 cups raisins 1 cup shredded unsweetened dry coconut 1 cup blanched almonds, chopped 1/2 cup nonfat dry milk 1/2 cup toasted wheat germ 2 teaspoons butter or margarine 1 cup light corn syrup 3/4 cup sugar 1 1/4 cups chunk-style peanut butter 1 teaspoon orange extract 2 teaspoons grated orange peel 1 package (12 oz.) or 2 cups semisweet chocolate baking chips 4 ounces paraffin or 3/4 cup (3/4 lb.) butter or margarine Spread oats in a 10- by 15-inch baking pan. Bake in a 300 degree oven until oats are toasted, about 25 minutes. Stir frequently to prevent scorching. Meanwhile, place sesame seed in a 10- to 12-inch frying pan over medium heat. Shake often or stir until seeds are golden, about 7 minutes. Pour into a large bowl. Add apricots, raisins, coconut, almonds, dry milk, and wheat germ; mix well. Mix hot oats into dried fruit mixture. Butter the hot backing pan; set aside. In the frying pan, combine corn syrup and sugar; bring to a rolling boil over medium high heat and quickly stir in the peanut butter, orange extract, and orange peel. At once, pour over the oatmeal mixture and mix well. Quickly spread in buttered pan an press into an even layer. Then cover and chill until firm, at least 4 hours or until next day. Cut into bars about 1 1/4 by 2 1/2 inches. Combine chocolate chips and paraffin in to top of a double boiler. Place over simmering water until melted; stir often. Turn heat to low. Using tongs, dip 1 bar at a time into chocolate, hold over pan until it stops dripping (with paraffin, the coating firms very quickly), then place on wire racks set above waxed paper. When firm and cool (bars with butter in the chocolate coating may need to be chilled), serve bars, or wrap individually in foil. Store in the refrigerator up to 4 weeks; freeze to store longer. Makes about 4 dozen bars, about 1 ounce each. Per piece: 188 cal.; 4.4 g protein; 29 g carbo.; 9.8 g fat; 0.6 mg chol.; 40 mg sodium. =========================================================================== Orienteering (Matt Mahoney mvm@epg.harris.com) updated Orienteering is called the "thinking sport" because it involves two skills -- running and map reading. The object is to run to a series of markers in the woods, along any route you want. The hard part is finding the markers with the aid of a map and a compass. There are 6 courses to choose from, called White, Yellow, Orange, Green, Red and Blue. This has nothing to do with the colors of the markers (which are orange and white and look like lanterns hanging from trees). It has to do with level of difficulty, like belts in karate. The white course is the easiest, about a mile, with the markers clearly visible from roads or trails. Blue is the hardest, about 4-5 miles, and involves mostly cross-country running with emphasis on successful navigation using terrain features. Each marker has a 2-letter code (to distinguish it from markers on other trails) which you match up with a code sheet that you carry with your map. There, you stamp your card in the appropriate numbered spot. Each stamp produced a distinct pattern of holes in the card. (Alan Glendinning abg@Centric.com) There is an Orienteering newsletter on the net. Send subscription requests to orienteering-request@graphics.cornell.edu. Here in the SF Bay Area, we have an additional, local news group: baoc-request@ai.sri.com. =========================================================================== Predicting times (10k-marathon) (Tim Tarmstro@metz.une.oz.au) In `Training Distance Runners' Coe and Martin come up with three sets of formulas for determining equivalent race performances over several distances when the performance for one distance is known. They have three tables to counter problems of athlete specificity. For long distance specialists (i.e 10k/15km) : Marathon = 4.76Y : 10k = Y : 5k = 0.48Y : 3k = 0.28Y : 1.5k = 0.13Y For 3k/5k runners : 10k = 2.1Y : 5k = Y : 3k = 0.58Y : 1.5k = 0.27Y : 800m = 0.13Y : 400m = 0.06Y For `real' middle distance: 5k = 3.63Y : 3k = 2.15Y : 1.5k = Y : 800m = 0.48Y : 400m = 0.22Y =========================================================================== Running Clubs & Organizations (John Berkery berkery@crdgw2.crd.ge.com) ARFA - American Running and Fitness Association 9310 Old Georgetown Rd Bathesda MD 20814 301-897-0917 ARRA - Association of Road Racing Athletes (professionals) 807 Paulsen Bldg Spokane WA 99201 509-838-8784 Clydesdale Runners Association (heavyweights) 1809 Gold Mine Rd Brookville Md 20833 310-774-2493 NWAA - National Wheel Chair Athletic Association 3617 Betty Dr, suite S Colorado Springs CO 80907 719-597-8330 RRCA - Road Runners Clubs of America 629 S. Washington St Alexandria VA 22314 703-768-0545 Special Olympics (handicapped) 1350 New York Ave, NW, suite 500 Washington DC 20005 202-628-3630 TAC - The Athletics Congress of the USA (IAAF member) 1 Hoosier Dome, suite 140 Indianapolis IN 46225 317-261-0500 USABA - U.S. Association for Blind Athletes 33 N. Institute St Brown Hall, suite 015 Colorado Springs CO 80903 719-630-0422 USCAA - U.S. Corporate Athletics Association (company teams) 2408 Paseo Noche Camarillo CA 93010 805-987-8052 USCPAA - U.S. Cerebral Palsy Athletic Association 34518 Warren Rd, suite 264 Westland MI 48185 313-425-8961 USOC - U.S. Olympic Committee 1750 E. Boulder St Colorado Springs CO 80909-5760 719-632-5551 Achilles Track Club (handicapped) c/o New York RRC 9 East 89th St New York NY 10128 212-860-4455 Other running organizations Many road runners clubs are not affiliated with RRCA. Information about these independent clubs may be found at local sporting goods stores or at athletic shoe stores. Local YMCA/YWCA organizations may also be able to supply a contact address or phone number. Austin "Ozzie" Gontang, Ph.D. Ozzie Gontang <downtech@cerfnet.com> Downing & Associates 11300 Sorrento Valley Rd. Ste 103 San Diego, CA 92121 ph.619-458-1101 fax 619-452-3708 Archive-name: running-faq/part6 Last-modified: 15 November 1994 Posting-Frequency: Monthly =========================================================================== Shoes (Thomas Page page@ficus.cs.ucla.edu) Here is a summary of shoe reviews gleaned from various places including manufacturers' adds, Road Runner Sports catalog, Runner`s World, Running Times, rec.running postings, and my own experience. I will post and update occasionally. Guide to Categories ------------------- BASICS: A good quality shoe for a beginning through mid-mileage runner. LIGHTWEIGHT TRAINER/RACER: Typically under 10 ounces. Very light, very fast, biomechanically gifted runners can wear these shoes as daily trainers. Other runners may get away with using these as a second pair for racing in or for track workouts. These shoes usually have blown rubber soles for light weight so they wear out too quickly for an everyday training shoe for most of us. MC: (Motion Control) Made for over-pronators and heavier runners. STABILITY: For neutral runners and mild over-pronators. Offers some resistance to pronation and supination. RACING FLAT: Most people should race in their regular trainers or lightweight trainers. For people who can get away with it, racing flats might buy them a few seconds in a 10k. If that is the difference between 1st and 2nd, it is probably worth it. If it is the difference between 38:04 and 38:14 it is probably not worth the risk of injury. These shoes have very little stability, cushioning, or durability, but they tend to weigh 2-4 oz. less than a lightweight trainer. Construction ------------ If you remove the insole, you can tell the type of construction. Slip Lasted shoes have a sewn seam running the length of the shoe. Board lasted shoes have a cardboard board running the length of the shoe. Combination lasted shoes have cardboard in the rear half, and a seam up the front half. Slip lasted shoes are the most flexible. Board lasted shoes are the most stable and least flexible. Combination lasted shoes attempt to compromise giving a flexible forefoot and a stable rear. Orthotics wearers should stick to board or combination lasted shoes. True over-supinators (these are rare) should use flexible slip lasted shoes. Another way to look at it: if you have a rigid foot (tends to be high arched feet), favor flexible (slip laste) shoes. If you have a floppy foot (tends to have flatter feet and overpronate), favor combination or board construction. Last ---- The last is the form the shoe is made on. Lasts vary from curved, to semi-curved, to straight. Straight lasts are generally the most stable shoes, while curved lasted shoes tend to be the most flexible. You just have to see what last from what manufacturer fits your foot. Stores ------ A good running shoe store is essential. The sales people at the sporting goods chain stores and the mall shoe stores just don't know their products or how to fit runners, despite advertising to the contrary. A real runner's store should allow you to run in the shoe on the sidewalk outside the store, or at least on a tread mill in the store and watch you run. They should be able to tell you if you over-pronate in a particular shoe. The advice you get in a good store is worth the price (full retail) you pay. Don't be a jerk and pick the brains of a good running shoe store salesman and then buy at a discount place. If you value their advice, buy a pair of shoes from the specialty running store so they will still be in business the next time you need them. Then, if you liked the pair you bought, go ahead and buy it from a discount store or mail order place in the future; you don't owe the store your business forever. Remember though, that models change, and you will want to go back to the good store every few years. Notes: ------ Weight is typically listed for mens' size 9 as quoted by manufacturer and found either in Runners World, Running Times, or Road Runner Sports catalog. Different sources differ in the weight they report, often by as much as an ounce. I have not been consistent about which source I use here so you may find a discrepancy with a source you consult. M.C. stands for Motion Control (i.e. a shoe for over-pronators). ************** SHOE REVIEWS ************* Under construction =========================================================================== Stretching (Shane P Esau spesau@acs.ucalgary.ca) (Rocky Essex rocky@nervm.nerdc.ufl.edu) STRETCHING EXERCISES by Shane Esau, Edited by Rocky Essex OVERVIEW When stretching, stretch the muscle until your feel a slight tightness, then hold for 20-30 seconds. Repeat, this time stretching the muscle a little more. Thus it should take 1-1.5 minutes/stretch (a total of 15-20 minutes) CHEST Place your hand on the wall, with the front of your elbow as well on the wall Now turn so that you can feel a stretch in your chest - try to keep your elbow on the wall - your hand should be shoulder height or higheer. HAMSTRING Stretch your hamstrings by lying on your back, with 1 knee bent. Then bring your other leg up to vertical, keeping your knee straight and your back against the floor. This is a much better stretch for your hamstrings than is the bent over stretch. QUADS Stand erect, grab one leg and pull your foot towards your but. Remember to keep your stomach tight - don't let your stomach relax - do this for both legs. Another quad stretch is to sit on your feet and bend (lean your upper torso) backwards, keeping your knees on the ground. ILLIOTIBIAL BAND (I.T. Band) Stand erect with your feet shoulder width apart. Now take your left leg and put it behind your right leg and put your left foot about 12" to the right of your right foot. Now lean your torso so that is upright again (take your right hand and run it down your right leg until your feel the stretch). Repeat with the other leg. FREQUENCY Try to stretch 1/2 - 1 hour/day - this includes pre-training stretching, but at least 1 stretching session/day that is outside of training. TRICEPS Take your left hand, and put it behind your head, palm facing the same way as your face. Now, slide your hand down your spine, until you feel a stretch. Now take your right hand and grab your left elbow, and pull your left elbow towards your right hip (over and down). This should stretch the tricep. LATS First, sit on your feet, with your arms outstretched in front of you. Now, place your left hand on top of your right hand. Now, lean back and twist your body towards your right side (you want to try to put your right armpit on the ground). If this is not stretching, move your hands further out in front of you. UPPER BACK This is for your upper back and is easy to do - take your left elbow in your right hand, and pull it across the front of your chest - try pulling your left elbow all the way over to your right pec muscle - it may be easier if your put your left forearm in your right armpit. BICYCLE SITUP Lie on your back, and put your legs in the crunch position (90 deg bend in your legs and your hips) Now, pedal your legs from bent to almost straight, and at the same time bend at the waist bringing your elbows to your knees. It is a killer (mainly because of the co-ordination that it takes) It is like a leg lift on the starting part, then changes to a crunch situp from that point on. Fingers interlaced behind head and pedal while you are crunching. GLUTEOUS MAXIMUS --THE BUTT Sit down with your legs out in front of you. Now bend your left leg and put your left foot on the outside of your right leg, between your right cheek and your right knee- pull your left foot as close to your right cheek as possible. Now, pull your left knee in towards your chest. If you don't feel much, grab your left shin, and give your left leg a little twist (ie pull your shin closer to your chest). Your should feel this. Another one is to lie on your back, put both feet in the air, then bend your left leg again, but this time bring your left shin in front of your roght quad. Now pull your right leg towards your chest - you should feel this in your buttocks. If you don't, push your left knee away from your chest, while maintaining the distance between your right leg and your chest. ANKLES (Mike Dotseth miked@col.hp.com) Stand with feet in normal standing position. Place a hand on a wall or a railing for a little balance. Now, 'roll' your feet around on their 'outer edges'. Repeat 50 times. ('Rolling on the outer edges' means to tilt your feet as far outward and inward (supination and pronationtween rock forward on your the balls of your feet and back on your heels.) The major benefit is the stretching and strengthening on the muscles and tendons which keep your foot stable as you run. A Frequently Asked Questions (FAQ) about stretching and flexibility by Brad Appleton can be found on: Ftp-site: cs.huji.ac.il:/pub/doc/faq/rec/martial.arts WWW-URL: http://www.cs.huji.ac.il/papers/rma/stretching_toc.html =========================================================================== Sweat (Sam Henry shenry@cs.rice.edu) Question: I sweat more than I can replace during a long run, ride, or triathlon. What can I do about it? It's hard to say what to do without knowing what you do now. None of us can replace as much as we lose while we are losing it. The trick is to keep from going into deficit. Do you hydrate yourself every day, all day long? Min 2 qts/day. Do you hydrate yourself extra before the ride (like a qt an hour for 2 hrs or so before the start). Do you use sports drinks to help with trace element losses? I use Exceed at 25% solution for the 1st half of long rides, orange juice at 25% for med rides, and plain water for short rides. What is your consumption rate during rides? I start drinking 30 mins into the ride and drink a qt an hour whether I am thirsty or not. If you are thirsty, it is probably getting pretty close to too late. Do you eat while you ride? Things like bananas, oranges, and pears provide fuel *and* coolant, along with some nifty minerals and such that your body needs to make the cooling system work right. I eat fig newtons and such right as I start and eat every 20-30 mins after the first hour. Pears, particularly, are an easy-to-eat thirst slacker. What kind of hydration regimen do you use *afterwards*? I immediately start drinking at the end of a ride, starting with a quart of water followed by a quart of full-strength sports drink (Exceed for me). I also find something to eat that is high in complex carbohydrates. All this within the *first hour* after the workout. The eating and drinking are intertwined. Then I drink another quart of something that sounds appealing. Then I go back to my drinking all day long to get my "normal" two quarts. I might have thought I would slosh, but I never have. And most of my riding is done at temps above 80 degs and in high humidity. If you are urinating infrequently and the urine is a dark color, you are underhydrated, whether you have exercised or not. No matter how much you sweat. =========================================================================== Weather ("The Running Book" By the Editors of Consumer Guide) COLD-WEATHER Cold weather does not present any serious problems for you, especially if you are in reasonably good condition. If you have heart problems, consult a doctor first. High wind-chill factors are the greatest threats to you in cold weather, since you can suffer frostbite if you are not adequately protected from the wind. You must remember that when you run, your own motion against the wind increases the windchill factor and increases the risk of frostbite. Be sure all normally exposed areas of skin are covered: head, face, ears, and hands. The important thing to remember is that you must dress in layers in order to create your own insulation. When you run in cold weather, beware of ice on the road, and remember to taper off your run slowly so you will not catch a chill. When you arrive home, change out of your damp, sweaty clothes right away. HOT-WEATHER When you run in hot weather, your blood pressure can drop dangerously or you could suffer heat exhaustion. If you start feeling dizzy and dehydrated while jogging and your pulse and breathing grow very rpid, you could very well be on your way to heat exhaustion. Stop exercising immediately. Get out of the sun, drink fluids (tepid, not cold), and rest. Running in heat also slows down the blood circulation, placing a greater burden on your heart. And of course, you will sweat a lot more so your body loses more water that usual. To replace it, drink a full glass of water before you start and one every 15 or 20 minutes during your run. A few pinches of salt dissolved in the water will help. But if your stomach is empty, omit the salt or it will probably cause stomach cramps. An important thing to remember about heat is that it takes your body about two weeks to adjust. WIND If you run in a strong wind, you are going to be expending six percent more oxygen that you would under ordinary condtitions. So, if you are running in a stiff breeze slow down and you will get the same benefits as you would from a faster run. When you set out on a windy day, start with the wind in front of you at the beginning of your workout; then at the end, when you are more tired, you will have it at your back, helping to push you along. RAIN Rain need not be a deterrent unless you're afraid of melting, but you will need some protection. Wear waterproof outer clothes, of course, and as many layers as you need to keep warm. Don't linger in them after the run but get into dry things as soon as you get home. HIGH ALTITUDES High altitudes are a source of special problems. When you get to 5000 feet above sea level and beyond, it takes a lot more time for oxygen to be absorbed into your blood and travel throughout your body. So your heart has to work a lot harder at its job. Plan on taking at least four to six weeks to get adjusted to a new high altitude, and adapt your jogging routine accordingly. Most runners recommend cutting your program by about 50% at the beginning. Running on cold, rainy days (Brendan Leitch bleitch@bcarh407.bnr.ca) TWO RULES: 1) Dress in layers 2) Keep DRY, this is done by putting the wicking layers closest to the SKIN. What works for us: (us = the running club I belong to) Top: 1st LIFA or some similar 'wicking' material against skin 2nd turtle neck or long sleeve t-shirt(repeat if needed) 3rd Shell jacket, Goretex is best, but any layered Nylon one will do the job Bottom: 1st LIFA or some similar 'wicking' material against skin 2nd long tights 3rd wind pants(preferably goretex again, but nylon will do) Head: 1st Bella Clava(a thin hat that goes around head like old fashioned ski mask) 2nd Your shell jacket hat over the Bella-Clava Hands: 1st light thin wicking material gloves 2nd heavier glove Feet: your normal socks/shoes - just make sure your bottom clothes cover ankles etc. =========================================================================== QUESTIONS (1) Is it better to run in the morning or evening? "The Running Book" By the Editors of Consumer Guide It's' important to establish a routine for yourself, geared to your own disposition and living habits. Some runners prefer to run early in the morning, some even before daybreak. They seem to like the solitude available at that hour, when the streets are still empty of traffic and people. Some runners are shrewd, enough to kill two birds with one stone. They get their exercise in while "commuting" to work. Issues to consider: Are showers available at work? How far is it to work? What kind of work do you do? Do you work outside or inside? People who do their running in the morning say that it sets them up for the day. They are more alert and less likely to become upset by the pressures and frustrations of their work, and at the end of the day they fell less fatigued. Other runners, however, wait until they have left their work, put their jobs behind them, and headed home. A run at this time provides a nice transition for them, a time to work off some of the tensions that may have built during the day so that they don't carry them into family life. ...you should end your run at least an hour before you retire. Otherwise you may find it difficult to fall asleep. --------------------------------------------------------------------------- (2) Should I run when I have a cold/fever? "The Running Book" By the Editors of Consumer Guide Recommended schedules should be followed as faithfully as possible, but not blindly. There are certain times when you have no business running. If, for example, you have the flu, a cold, or some other ailment, don't overexert yourself and possibly harm your body by trying to run. If you feel a cold coming on, however, running may help you get rid of it. But if you try this cure, follow Dr. Kostrubala's recommendations. He suggests that you dress warmly, take two aspirin in a glass of milk, and then go out for a run. Jog slowly and see how you feel. Continue jogging until your body grows warm, even hot, Then try to keep your temperature at that level. --------------------------------------------------------------------------- (3) How often should I run? "The Running Book" By the Editors of Consumer Guide Most running programs, ask you to run three times a week as a minimum requirement. This helps reinforce the habit of running, but its main purpose is to develop cardiovascular conditioning through frequent running. But more is not necessarily better. Experts in physical fitness tend to agree that running days should alternate with days of rest, since rest for the body is as much a part of developing fitness as exercise. --------------------------------------------------------------------------- (4) Which of the 8 lanes on a US track is actually the '1/4 mile' one? (Lori Moffitt lcm@med.unc.edu) writes: The long and short of it, pun intended, is that US 1/4 mile tracks are typically 400 meter tracks, and the runner needs to compensate for the difference by running a few yards extra, about 10 yards. The 400 meter distance seemed to be measured 12'' from the inside curb of the track. Opinions vary about this and the compensation distance. (Art Overholser overhoka@vuse.vanderbilt.edu) A perfect 400-m track, measured 12" from the inside curb as specified by TAC, is 437.4 US yards long, or 7'8'' shy of 440 yards. So you only need to run 8 feet (not 10 yards) extra to get the 1/4 mi. To get one mile out of 4 laps you have to add about 10 yards. If his figures are correct, to change this lap to a quarter mile, move out an additional 15 inches when going around the bends. (Sherwood Botsford sherwood@space.ualberta.ca) --------------------------------------------------------------------------- (5) I have started running after having my baby and I am curious to know if any one has some stomach exercises? If you had your baby less than 6 weeks ago, it is likely that your uterus hasn't returned to its normal size, and this could cause the cramps. Remember, too, that your stomach muscles separated during pregnancy and it takes time for them to meld together again. The important thing to remember when returning to running after a layoff is to ease back into running, paying scrupulous attention to how it feels. The old adage, "listen to your body," applies here. If your stomach is cramping, slow down, ease up. STRETCHES (Paulette Leeper paulette.leeper@daytonOH.NCR.COM) To stretch your abdominals, lay on your back with your knees bent and the soles of your feet on the floor. Let your knees drop to one side, as you lay your arms toward the other...hold for about 30 seconds and gently switch sides. From this same position, you can begin to strengthen your abdominals by pressing your lower back toward the floor...holding it for increasing increments of time. Your ability to hold your lower back to the floor will give you a good sense of what kind of shape your abdominals are in at this time. Many of the abdominal exercises recommended during pregnancy are good to begin with post-partum. One of my favorites is to sit up with knees bent and do a sort of "reverse sit-up." Instead of coming up from the floor, move your torso toward the floor with your arms stretched out in front of you. =========================================================================== Austin "Ozzie" Gontang, Ph.D. Ozzie Gontang <downtech@cerfnet.com> Downing & Associates 11300 Sorrento Valley Rd. Ste 103 San Diego, CA 92121 ph.619-458-1101 fax 619-452-3708