In my run clinics many questions come up, but I’m always sure to cover the major topics of apparel, form, cross training, injuries and nutrition.

Apparel

The most important point in choosing apparel is having the right tool for the job. That means performance wear that is breathable and moisture wicking. Garments made out of fabric labeled Breath Thermo, Polypro, Coolmax, Drifit, etc, are best (including socks). Just say “no” to cotton. Cotton is not usually a good fabric, especially for those who perspire a great deal. The cotton will absorb the sweat, hold it next to your skin and increase the weight you must carry during the run. This has also been a cause of chafing. Depending on the season either a hat to shade your face in the warmer months or a toque to keep the heat in during cold weather runs. Also consider sunglasses and sunscreen year-round.  Proper sports bra (not too old), proper shoes (not too old, properly fitted at a running store) – don’t pick by colour and a good rule of thumb is to dress like it’s 10 degrees warmer.

Form

Avoid over-striding. Over-striding is when your foot lands too far out in front of your centre of mass when you run. This creates a braking force that you must overcome to propel yourself forward. It also encourages you to land hard on your heel with a straight knee. This increases impact which may increase your risk of injury.

Run like you’re protecting your favourite potato chips between your thumb and index/middle fingers. This keeps you from making fists which creates tension in the arms and shoulders. It also unnecessarily uses up energy. This leads me to my next point; relax where you can, “let the meat hang”.

Avoid lifting the knees too high. This applies to most running such as long distances or easy runs. Sprinters will lift their knees high because the explosive action helps them move fast.

Don’t cross the arms in front of the body. Lateral motion doesn’t transfer to forward motion and it comprises your momentum and running economy. It also causes excessive rotation of your torso, hips, and spine, which can strain your back. Arms propel forward but also aware of pulling arms back. And open up the chest.

Systematically check in with your head, neck, shoulders, chest, stomach, back, hips, thighs, knees, lower legs, ankles and feet looking for tension, fatigue or pain. Each body region is relaxed as it is checked.

Cross training

• Resistance/weight training, build up that posterior chain, core and don’t forget upper body

• Could narrow down your focus to running specific exercises such as bird dog, dead bug, single leg calf raise, bulgarian split squat, planks, glute bridge (single leg even), Romanian deadlift, lateral lunge and step ups.

• Cycling and swimming are good/different cardiovascular exercises to cross train with.

• Stretch, yoga, self myofascial release (SMR).

• Rest days and massage.

Injuries

Pre-hab over re-hab. That means it’s best to prevent injuries before they start. Reasons people get injured include: doing too much, too soon, such as miles, speed or weights in the gym and not incorporating rest days. Improper or worn-out shoes can affect your gait and cause injuries.

Kinds of injuries include:

Chafing (skin rubbing against skin or clothing). You can try to prevent chafing with such products as BodyGlide, Vaseline, powders, or deodorant on such areas before you run.

Blisters caused by friction. Fix: Drain the blister using a sterilized needle, the cover with a tight, clean bandage. Wear moisture wicking socks to prevent. Black toe nails (it’s simply a bruise under the nail). Keep nails short but it could be ill fitting shoes, running down hill or an increase in mileage. Eventually toe nail will die and fall off replaced by a new toenail. Thankfully you can cover up with nail polish or gel nails 🙂

Achilles Tendonitis (back part of foot) and causes include shoe rubbing, improper shoes, overpronation or supination of foot. Runner may ice, rest, avoid hills, stretch, Aspirin or ibuprofen or orthotics.

IT Band syndrome (connective tissue that runs outside leg from hip to knee, pain may be felt anywhere along this line). Causes include running on uneven surface (shoulder of the road), Q angle (greater for women it’s the angle from hip to knee). If this becomes a problem for you do incorporate stretching or gentle SMR. Plantar Fascistis (bottom of the feet) which could be anatomy of your foot, improper shoes or poor running form. Runner may ice, rest, stretch or SMR.

Shin splints (lower leg pain caused by small tears in the leg muscles at their point of attachment to the shin, tender small bumps may be felt either side of shin bone). Causes include tightness in posterior muscles, running on hard surfaces, improper shoes or toe running. Recommended is icing, reduced running, Aspirin/ibuprofen, avoid hills, run on softer surfaces and stretching.

Runner’s knee (felt under the knee cap or both sides of the kneecap). Causes include poor form, weak thigh muscles, muscle imbalance, running on banked surface. Runner may rest, ice, temporarily avoid activities that put weight on bent knee, Aspirin/ibuprofen, stretching, strengthening or orthotics.

Stress fractures (cracks caused by repeated impact). Most common in foot but can be in leg and even pelvis. To prevent be sure to incorporate rest days, eat a nutritionally balanced diet and fuel your active body.

Nutrition

A healthy training diet:

1) Provides abundant amounts of whole grain products, vegetables and fruits

2) Contains moderate amounts of protein and fat

3) Limits (not eliminates) less nutritious food such as higher-fat snack foods, sweets and alcohol.

Water is a critical nutrient for runners to focus on. It’s essential for regulating body temperature, transporting glucose and other nutrients to cells and, removing waste products. It is recommended that you drink 2 L of water a day – this DOES NOT account for prolonged activities such as running. Therefore you need more than 2L per day. Caffeinated drinks and alcohol will also take away from your daily amount of water because they dehydrate you.

Eating at the wrong time or choosing the wrong kind of foods before running can produce GI issues such as nausea, vomiting, stomach ache and diarrhea. Different people tolerate eating before activity differently, and experimentation is important for finding the exact combination of foods and timing that works best for you. Many people will have difficulty tolerating the following kinds of foods before a run: high sugar foods, high fiber foods, high fat or protein foods.

Eating well after exercise can help to speed your recovery. Think carbs, the body is primed to replace its glycogen stores ie. fruit, bagels and be sure to hydrate!