| Training & Nutrition Newsletter:
January 2010
Improving the Running & Walking Experience - for you!
See
past issues of this newsletter
2500 Years of Marathon History—this year!
This year marks the 2500th anniversary of the run of the Athenian
Phidippides from the Plain of Marathon to Athens. I named my running
store Phidippides
after this brave and talented runner/diplomat and have written up
a brief history which you can find below. If you are in Atlanta,
drop by one of my stores and celebrate with us.
You can do it! This newsletter is loaded with information to help
you set a goal, get over an injury, help others over the first 4
weeks, choose a shoe, burn more fat and more. My new DVD
has illustrated the drills that can help you run smoother and more
efficiently.
Jeff Galloway
US Olympian
JeffGalloway.com,
JeffGallowayBlog.com
Follow me on Facebook
and Twitter
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Medical Advice
Always see a doctor for medical problems, especially a physician
who wants to get you back out there on the sidewalks or trails.
Always get your doctor's OK when you train strenuously. This newsletter
is an offering of information from one runner to another.
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Staying Warm..when
it's cold
You don't have to cut back your running during cold weather. By
applying the successful tips below you can gain control over your
exercise, regardless of the temperature.
1. Wear several thin layers. Today there are a number of light-weight
miracle fibers that can keep you as warm as you wish. The Mizuno
company, for example, has a fabric that warms up on a cold day as
you generate moisture. Next to your skin, wear a micro fiber garment
such as “breath thermo” that is thin but traps body
heat and releases it when there is extra buildup. Add long sleeve
layers as necessary on top. Before you start sweating, just when
you start to feel a bit too warm, pull off the top layer and tie
it around your waist.
2. Cover extremities: ears, hands, nose. Men may need an extra layer
or two of underwear.
3. Thermal socks can keep the feet warm. Research this and experiment
as needed to find what works best for you.
4. There is a clothing thermometer on page 161 of my Galloway
Training Programs book which will suggest the number and type
of garments needed by certain ranges of temperature.
5. In extreme cold (usually below 10F or 11C), don't expose skin.
Apply Vaseline or other skin protectant to any areas not protected
by clothing.
6. Warm up for an outdoor run by walking or doing other indoor exercise
for 5-10 minutes. Before you start sweating, head outside.
7. Once outside, run into the wind at first. This allows you to
have the wind at your back on the return.
8. If you cannot stand the outdoor temperatures for more than 10
minutes, alternate between treadmill running for 5-10 minutes and
outdoor running for the same amount.
9. Pick outdoor courses that have some protection from the current
wind, for portions of the run.
10. Make sure the outdoor course you use does not have ice, including
“black ice."
11. Join us at one of our Florida beach
retreats.
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Comparison
of Wave Rider 13 & Creation 11 by Mizuno (Both for Men and Women)
Mizuno is one of the world's oldest sporting goods companies with
a reputation for quality. During the past 10 years they have developed
a number of innovative designs and industry changing technologies
such as the wave plate. This new technology is a biomechanically
engineered midsole technology, that resists overpronation, and provides
unrivaled cushioning. Lighter shoes that have all the support of
the other more "traditional" shoes are the result. The
recent improvements in both of these shoes include a new collar
lining for a more secure fit.
Wave
Rider 13 is moderately cushioned, quite stable, while allowing
the foot to touch quickly and run efficiently. Rider has been used
by a wide cross section of runners—not just those with neutral
or rigid feet. I've spoken with many who pronate (not excessively)
who love this shoe. It's the lightest shoe in its category and is
even .8 oz lighter than the Wave Rider 12.
The Wave
Creation 11 is slightly heavier than the Rider, but over an
ounce lighter than the Creation 10. The revised midsole material
provides maximum cushion and shock absorption with a more bouncy
feel. The result is a plush ride without the breakdown of a soft
foam shoe. New two-way
stretch mesh in the forefoot conforms and works better with the
foot in motion. This is still a neutral shoe but because of its
inherent stability, many who mildly pronate can use it as well.
See your technical shoe store for information on whether these shoes
would be best for you. As always, be sure to do a comparison run
in each shoe before buying. One great way to do this is to visit
the Mizuno
Run With US truck. It is on tour across the USA and has all
of their shoes available
for test rides. The staff members will fit you in the shoes that
are made for your feet and let you take them for a much longer run
then you can normally do at the store. Visit MizunoUSA.com
for more information and tour dates.
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Managing The Calorie Budget
“Those who write down everything eaten, tend to reduce the
quantity of the bad foods.”
Learn the simple steps of tracking the calories eaten each day.
If you will stay with the program for a week or two, you’ll
get more and more efficient in processing the information, and monitoring
the data. You will understand where the calories are coming from,
which foods are your “prime offenders” and which nutrients
you neglect—so that you can supplement as needed.
True confessions: it is initially frustrating to write everything
down and then to enter it into the website or notebook at the end
of the day. You will get used to this. Within two weeks, most women
realize that this is the most important part of calorie management.
Knowledge can give you power over food intake—and journaling
is a great tool to gain control.
Most women we've known who cannot control their weight don't use
a journal. Once you go through the analysis for a few weeks you
can look at a food on a shelf or in a menu and guess very accurately
the calorie content and the breakdown of many nutrients. You may
still eat some or all of the food—but you'll know what you're
doing.
Buy a Journal: Carry it everywhere…write down everything
you eat! Go to an office supply store or a book store and find a
journal format that you like, fits into your purse, etc.
When you eat or drink anything (including water) quickly write down
the food eaten before or immediately after consuming it.
At first you may need to measure items with a food scale , measuring
spoons and cups. Learn portion sizes of your favorite foods. Hint,
a “portion” is about the size of your fist, or a deck
of playing cards.
By Barbara Galloway from Running
and Fatburning for Women
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Upcoming Galloway Training Program Kickoffs/Events
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more info and see the complete list
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Plantar Fasciitis -
Bottom of Heel (often inside)--may extend along bottom of arch to
front of foot
Location
Can include any or all of these locations:
1. Bottom of the heel with possibly radiating pain up the sides
2. Back of the heel
3. The arch on the underside of the foot from the heel forward to
the ball of the foot.
4. Very commonly it is felt on the inside of the heel, moving toward
the arch area.
Description of Pain
Plantar fascia pain is first noticed on the bottom of the heel.
It may also hurt on the underside of the foot in the arch or both
locations at once. Pain after sitting or sleeping is characteristic
especially when taking the first few steps in the morning. Usually
the pain increases with lots of activity, but it will often warm
up and decrease after a few minutes when walking or running. More
severe cases will not warm up and may literally cause a person to
limp. Milder cases may remain only slightly annoying and decrease
with days of rest, only to return after a few days of training again.
Basic Anatomy
The Plantar Fascia is a tough flat strap of connective tissue that
attaches to the bottom and forward part of the underside of the
heel. It fans out to the ball of the foot. When you bend your toes
up you can feel the central slip of the band tighten and appear
at the back of the arch near the heel. There are 2 other slips,
one fans to the inner side of the arch and one runs to the outside
of the arch near the bottom of the bone halfway up the outside of
the foot (Styloid Process of the 5th metatarsal). Most injuries
involve stretching or tearing of a few of the fibers in this band
anywhere from the heel bone forward.
Serious cases can involve a complete tear of this area and the band
may become loose and no longer tighten as is normal. The purpose
of the Plantar Fascia is to support the curved shape of the arch
of the foot. If the fascia was absent the foot would no longer be
a rigid structure at push-off. When it is inadequate, the foot remains
loose and lacks spring which can cause overload of other joints.
It is extremely rare that a plantar fascia injury causes a noticeable
loss of arch height, although a mild fallen arch can occur. The
tissue has a poor ability to repair itself because it is fibrous
connective tissue lacking abundant blood flow. It can also pull
away from the heel and cause true damage to the surface of the bone.
Sometimes as it heals a thickened area will temporarily form as
repair tissue tries to bridge the weakened defect. If this tissue
appears on the bottom of the heel it can be mistakened for a heel
spur. Some doctors call it Bursitis, but it is not a true bursitis
Heel spurs can form at this junction, but spurs are unlikely to
be a cause of pain. They nearly always are far above the surface
we stand on. Heel spurs appear in many people who have never had
heel pain, and we believe the spur is just a collection of calcium
that is formed when inflammation is present. In some people the
calcium can become so concentrated that it no longer can stay in
solution and collects along the fibers of the fascia as in the formation
of a crystal. There is no direct correlation with the presence of
a spur and the amount of pain or recurrence.
Causes
The injury of the fascia occurs when the force downward on the arch
stretches the fascia beyond its strength. Singular episodes may
produce this, but it is much more common to appear gradually. Running
in old or poorly supporting shoes, too much time or too quick of
a transition to racing flats or spikes may be a cause. But it is
often aggravated by the shoes worn when not running. Walking too
long in sandals or barefoot, weight gain, and overdoing other activities
(such as jump rope, dance, and weight lifting) are prime causes.
PF can occur in any type of foot and flat feet are not more likely
to have it occur.
Treatment
Initial treatment is focused on supporting the arch to prevent the
stretching force--even for pain on the bottom of the heel. ' Although
heel padding may feel better initially, because of the tender heel,
true healing is best achieved with proper support of the arch, as
soon as the PF is diagnosed.
-Wear supportive shoes at all times--especially when stepping out
of bed in the morning
-Purchase over the counter orthotics (arch supports)
-Tape the foot using the arch support method. Leave the tape on
as much as possible.
-Ice the sore area for 20 minutes daily and when it becomes extra
sore using the ice massage method.
If pain progresses beyond 2 to 3 weeks, add these treatments:
-Use a night splint for sleeping [best to get advice from a podiatrist
before doing this]
-Begin a gentle calf stretching program (get advice first and be
very, very gentle if you do this)
-Carefully begin daily arch massage (tennis ball, small frozen water
filled bottle)
If improvement is slow or nonexistent, and one is unable to run/walk
after 4 to 6 weeks:
-See a doctor (best if this is someone who specializes in foot problems
for athletes)
-Consider custom medical orthotics made by an experienced person
Pearls
-Do not stretch the arch itself especially in the first couple of
months
-Do not have a cortisone injection unless orthotics, taping, and
rest have failed to provide adequate relief. T,his can weaken the
fascia and result in further damage if the foot is not protected
for an extended period of time after the injection. Cortisone artificially
blocks the pain and many PF victims increase the damage without
knowing so during the painless period. In most cases, if used
correctly and carefully an injection can be a valuable treatment
for serious cases.
-Mild cases may heal in a few weeks to a couple of months, but it
is common for a serious injury to last a year before completely
disappearing. During this time it is normal to have mild ache and
a slightly sensitive heel or arch. You should be able to run/walk
with no pain after a short warm up, and only mild stiffness later.
Orthotics and supportive shoes can prevent pain during the recovery.
If the pain is within these parameters, the healing is progressing
normally and should disappear gradually. If you are unable to run/walk
without strong pain or if the pain is not almost gone at 12 months,
further medical treatment should be considered.
-Surgery is prescribed too often. It is an easy procedure and some
doctors are eager to perform it. This involves cutting the fascia
2/3 across, lengthening the fascia and reducing the tension. While
this can work, I see a lot of patients who did not experience relief.
Even when it works for the original fascia injury, losing the normal
strength and length of the fascia can result in secondary problems
throughout the foot, often experienced months later.
-Many doctors are side tracked by the "diagnosis of the month".
Pain on the outside of the heel is confused with a nerve entrapment.
Pain on the inner side of the heel is thought to be tarsal tunnel
syndrome. These conditions are extremely rare and thousands of dollars
have wasted resources on expensive diagnostic and treatment modalities.
Plantar fascia pain is variable and inconsistent and if the original
fascia injury heals properly, the nearby pains nearly always go
away. If you are told you have another more rare condition, be very
skeptical and perhaps consider a second opinion. -Plantar fasciitis
is rare in people with strong feet.
When to stop training
-It is wise to take a few days off at the earliest sign of any injury.
If the damage caused by the initial
injury is very substantial, rest will not cure the problem in a
few days to a couple of weeks. In this case it is necessary to search
for other ways to keep running while healing the injury.
-Until the tissue fully heals it is OK to run with mild pain as
described in PEARLS section above, but it is not wise to run through
stronger pain.
-It is best to avoid speedwork, fast running and hill training when
there is significant pain in the PF
Consequences of Running/Walking through the pain
-Pain beyond the mild category may indicate continued progression
of damage to the fascia and heel. This means it will take longer
to heal.
-People who completely push through the pain often need 2 or 3 years
to heal
-People who follow the guidelines mentioned above, and are careful
to keep the pain in the mild category, heal very well while continuing
to run.
Prevention
Jeff has had great success with his runners, in preventing PF, by
using what he calls the "toe squincher" exercise: point
your foot down and contract the muscles in the foot until they cramp.
You can do this 10 to 20 times in each foot, per day.
Note: For more information on prevention and treatment of all running
injuries see Running
Injuries: Treatment and Prevention.
-------------------------------------------------------------------------------------------------------------Phidippides
This year we celebrate the most significant anniversary in running,
and we are proud to be at the forefront of this celebration. Because
so many of you have asked about Phidippides I wanted to tell you
the story. We named the store for a messenger in the Army of Athens.
Historians tell us that not only did Phidippides run up to 150+
miles at a time to communicate news, etc., he was probably the most
skilled negotiator in Greece.
In 490BC the Athenians unexpectedly defeated a fierce Persian army
that outnumbered the home team by at least 3-1. Athenian generals
believed that the superior Persian force which had boarded ships,
would sail to Athens and attack before the city could be defended.
Phidippides ran the rugged 26 miles faster than horses, and arrived
in time for the leaders to mobilize and defend the city. Due to
the wounds of battle, fatigue, etc. Phidippides passed away after
delivering the news and the instructions. Because of this battle,
Athens enjoyed 10 years of freedom to develop many of the components
of democracy we take for granted today, with the rights of individuals
to search for and achieve their potential.
The run of Phidippides inspired Pierre de Coubertin, Modern Olympic
founder, to stage a race over the route from the Plain of Marathon
into the Olympic Stadium of 1896. The sport of marathoning was born--one
of only two events that have been conducted in every Modern Olympiad.
The power of the historical event, celebrating personal achievement
over adversity, inspired other cities, including New York and Boston
to hold their marathons, which inspired cities around the world
to hold local races through streets--and the sport of road racing
was born.
That's why Phidippides
is THE name in running for 2500 years.
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Phidippides Shoe Tips
1. Locate the store staff with the most experience. The best advice
in fitting is to get the best advice.
2. Prepare to spend at least 45-60 minutes at the store. The better
stores are busy and there are often issues that need more time.
3. Bring in the most worn pair of shoes you have—it is often
a street shoe. This helps an experienced staff member determine
foot movement patterns.
4. Tell the staff members your goals for the year and any injuries
or “weak links” with which you currently have issues.
5. If you have a pair of a shoe that has really worked for you,
bring it with you also. Experienced shoe staff members can “translate”
an older model into the current marketplace.
6. With the help of your store staff members, pick three models
and compare by walking and running for a segment on hard surface.
Because of their innovation, I recommend that one of the shoes be
Mizuno if the staff thinks one would work for you.
7. As you walk/run in the shoe, compare fit with function of your
foot. Experienced staff can give valuable advice in these areas.
8. Evaluate the advice of staff and the way the shoe works on your
foot. Then, make your decision.
More information: visit phidippides.com
or the stores in Atlanta
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Choosing a Goal
As you start the setup of your plan, you’ll find lots of choices.
The training components are like an “all you can eat”
buffet. Before you choose which to put on your plate, you’ll
need to come up with your primary and secondary goals. Following
are the ones I’ve found to be most productive for the runners
I’ve worked with.
At the end of this article I will ask you to write, in pencil, your
list of goals in each category. You will probably adjust them several
times as you go through the process. My advice is to keep using
a pencil—and look at the goals (your bottom line) every week.
Running Enjoyment
Find a way to enjoy parts of every run—even the speed training.
Most of your runs should be….mostly enjoyable. You increase
the pleasure by ensuring that there are social or scenic runs every
week. Too often, these are the ones that are left out. Take control
of your running enjoyment by scheduling the fun sessions first.
Stay injury Free
When injured runners review their journal, they often find the causes
of aches and pains. Make a list of past problems, and problems that
pop up, and after reading the injury section of this book, make
the needed adjustments. As you eliminate the injury stress, you
can eliminate most of your injuries.
Avoiding overuse or burnout
All of us get the warning signs of over-training. Unfortunately,
we often ignore these or don’t know what they are. Your training
journal is a wonderful tool for noting any possible ache, pain,
loss of desire, unusual fatigue that lingers, etc. If you develop
an injury, you can review your journal and often find the reasons.
This helps you to become more sensitive to possible problems and
make conservative adjustments in the plan to reduce injury risk.
Time Goals
Those who have not finished a race of any distance, would be best
advised to Choose the “A” plan program (in Year
Round Plan) during the first training cycle. After finishing
one marathon, for example, it would be fine to run faster in the
next one. There is a steep learning curve during the initial campaign,
so make it as easy on yourself as possible.
Priority Drill
Ok, it’s your turn: List your current running goals, in order
of their importance
1.
2.
3.
4.
5.
Note—see Year
Round Plan for how to move the plan into specific workouts to
your goal.
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Getting
Started Running (the first 4 weeks)
Our ancient ancestors ran and walked for thousands of miles a year—to
survive. And each of us has inherited the adaptations to run. Aches,
pains and injuries can be eliminated with the insertion of short
running segments into a walk. Our bodies are designed to improve
performance and efficiency, at any age, when we balance rest and
exertion.
Walk first. Gradually increase an easy walk to 30 minutes,
about every other day. Be sure to walk with a comfortable stride.
Long strides are not recommended as they aggravate the muscles behind
the leg and the shins. The running segments listed below are to
be done at an easy pace also—short stride, with feet low to
the ground.
Week 1
Mon—off or gently walk
Tue-walk 10 min then run for 5 seconds/walk for 55 seconds for 10
min, then walk 10 min
Wed-off or gently walk
Thu-walk 9 min, then run for 5 sec/walk for 55 sec for 12 min, then
walk for 9 min
Fri-off
Sat or Sun-walk 10 min, then run for 5 sec/walk for 55 sec for 14
min, then walk for 10 min
Week 2
Mon—off or gently walk
Tue-walk 7 min then run for 5 seconds/walk for 55 seconds for 16
min, then walk 7 min
Wed-off or gently walk
Thu-walk 6 min, then run for 5 sec/walk for 55 sec for 18 min, then
walk for 6 min
Fri-off
Sat or Sun-walk 10 min, then run for 5 sec/walk for 55 sec for 20
min, then walk for 10 min
Week 3
Mon—off or gently walk
Tue-walk 10 min then run for 10 seconds/walk for 50 seconds for
10 min, then walk 10 min
Wed-off or gently walk
Thu-walk 9 min, then run for 10 sec/walk for 50 sec for 12 min,
then walk for 9 min
Fri-off
Sat or Sun-walk 10 min, then run for 10 sec/walk for 50 sec for
14 min, then walk for 10 min
Week 4
Mon—off or gently walk
Tue-walk 7 min then run for 10 seconds/walk for 50 seconds for 16
min, then walk 7 min
Wed-off or gently walk
Thu-walk 6 min, then run for 10 sec/walk for 50 sec for 18 min,
then walk for 6 min
Fri-off
Sat or Sun-walk 10 min, then run for 10 sec/walk for 50 sec for
20 min, then walk for 10 min
Many new runners stay at the level of week 4 for a month or indefinitely.
Others use the same progression using 15 sec run/45 seconds walk
for weeks 5 and 6. Then, stepping up to 20/40 for weeks 7 and 8,
and finally 30/30 during weeks 9 and 10. There is almost a zero
rate of injury among those who gradually increase in this way and
use 30/30 and then 1 min run/1min walk during the first year of
running—including those who do a half or full marathon within
one year.
Note: For more information in training and nutrition, see Getting
Started or Running
and Fatburning for Women. For help with the run/walk ratios,
take a look at the GymBoss.
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