Cross-Training, Part II

As we learned a couple days ago, cross training is definitely something to consider adding to your normal training regimen. Now let's look at the types of benefits specific sports have to offer.



Benefits of Specific Sports

The following are great cross-training options that, when infused carefully into your workout routine, will enhance your half-marathon and marathon training. Be sure to follow the precautions and considerations from my prior blog post.

• Cycling - This exercises related muscle groups such as the quadriceps and shins, both of which don't develop as rapidly as the calf muscles and hamstrings. Cycling also strengthens the connective tissue of the knee, hip, and ankle regions, thus reducing the risk of injury. After a stressful run, cycling also loosens fatigued leg muscles. Key points to remember: Don't cycle on a scheduled rest day. Since it's much more difficult to run after cycling, run first before heading out on your bike. Spin easily as opposed to grinding the big gears. Be sure your seat height and pedals are properly positioned. Finally, always wear a helmet and leave the music headphones at home.
  
  
• Swimming - One of the best cross-training activities for several reasons. Swimming enables one to build muscular strength and endurance while improving flexibility. It is especially recommended for those who want to prevent injury, are pregnant, are recovering from an injury, are suffering from joint or bone conditions, or are overweight and want to exercise in a weightless environment. For the compulsive runner who has a hard time taking a rest day, swimming gives those fatigued leg muscles a breather while at the same time, provides an excellent upper body workout. Additionally, water is considered a healing medium, providing a therapeutic effect for all muscle groups. While gentle kicking alleviates some muscle soreness and fatigue, avoid using the kickboard for hard kick sets on your running rest day. Keep in mind that compared to other cross-training activities, your heart-rate may not reach as high a level while swimming (typically 10 to 20 beats per minute less than what it is for dry land activities) due to the loss of gravitational force, the horizontal position, and the cooling effect of the water temperature. Nevertheless, what truly counts is that the heart, lungs, and muscles are still processing oxygen.
  
  
• Deep Water Running - This cross-training activity is just what the doctor ordered for the rehabilitation of many running injuries. Because there is no shock from foot strike, water running is a great alternative to a mid-week "easy day" run. For either purpose, it should be based on your current level of ability and present dry-land running schedule. While it is possible to run in the water without floatation aids, find a pool that has these devices (e.g., vests, belts, etc.) to make your workout easier.
  
  
• Ergometer (Rowing) Machine - This is another great cardio-vascular activity that can be done on a rest day. It strengthens the hips, buttocks, and upper body while sparing the legs of heavy pounding. Be sure to learn proper rowing technique to maximize the benefits of this activity.
  
  
• Nordic Track Ski-Simulator Machine - This challenging workout is highly effective in building/maintaining aerobic conditioning and endurance while strengthening the muscles of the upper and lower body. Because it requires the ability to balance and coordinate duel action movements of the upper and lower extremities, proper form must be learned and utilized. In short, this is great workout for runners interested in supplementing their training.
  
  
• Stair-Master - This activity provides a great cardio-vascular workout while being rather gentle on the skeletal system. To achieve maximum benefits, proper form and posture must be utilized. Because of the vigorous exercise the leg muscles receive from this machine, it is not recommended as a supplemental workout for a complete leg rest day.
  
  
• Elliptical Trainer - These machines provide a great total body cardio-vascular workout. Their oval-like (ellipse) motion provides the user with the feel of classic cross-country skiing, stair climbing, and walking all in combination. The elliptical trainer can be programmed to operate in either a forward or backward motion, providing a low-impact workout for all the all the major muscles in the legs. The backward motion emphasizes the gluteal muscles (buttocks). A great upper body workout can be achieved by using the two poles located on each side of the machine in conjunction with the leg motion.
  
  
• Walking - This is a very under-rated activity that provides great therapeutic benefits following a long run or speedwork. While walking is not intended to be a substitute for an easy running day, a relaxed two to three mile stroll is a great way to loosen up the legs the day prior to a big race. Depending on the type of injury, speed walking is a great rehabilitation activity to maintain cardio-vascular fitness.

An additional reminder. Whether you use a fitness center's exercise equipment/gear or your own, it is vital that you obtain instruction in its correct use for the specific sports you select for cross-training. To receive the maximum benefit while minimizing your chances of incurring injury, it is also very important that you perform these activities utilizing proper form, technique, and posture. A certified fitness instructor can provide guidance in these areas.

Maintaining Motivation

Is it just me, or is autumn not the best time of year to be a runner? Typically, still warm enough for shorts, but just cool enough to inspire you to pick up the pace. This summer, you got yourself motivated...the right running shoes, the right running routes, and the right running partners. But keeping it all going through the fall is key to staying with it through the more challenging winter. So why should your fitness drop when the leaves do?

Like me, I am sure you've taken advantage of the long summer days to log more miles or train for races. Possibly you are more fit than you've been all year. But this otherwise ideal season is fleeting, and without the right focus you could lose all you've gained as winter rolls into town. "The key to long-term improvement in running is adding another layer to your fitness base each year," says Eugene, Oregon-based coach Brad Hudson.

Here's some ways to make the most of the best season for runners.

Take Aim
Now that you've reached your original goal of becoming a runner, set your sights on another running goal to keep yourself pumped. Lots of new (or returning) runners get motivated by choosing a race as a goal, but use whatever target works for you, whether that's building up to your first 10-mile run, running five times a week, or logging 100 miles in a month. "A good goal keeps you excited," says Jenny Hadfield, coauthor with her husband, John "The Penguin" Bingham.

Go Off-Road
Consider trading concrete for dirt this fall. Running on trails reduces your risk of overuse injuries because the surface is more forgiving. "Fall is a beautiful time of year to enjoy trails," says Hadfield. Fartlek runs, which randomly alternate faster bursts of running with slower jogs, are a great way to challenge yourself--and have fun--on trails. After warming up, set your sights on a big boulder or towering tree up ahead and increase your pace until you reach it, then run easy for a while before picking another landmark. But be careful when you hit the trails because the unevenness of the terrain can increase your risk for an ankle sprain. "Keep your eyes about three feet ahead on the trail," says Hadfield.

Vary Your Pace
Mix in some faster running to keep things interesting and enhance your fitness. Hadfield suggests the "negative-split run" as a good way to start speedwork. Pick an out-and-back route. Run for, say, 20 minutes, then turn around and try to cut one or two minutes from that time coming back. You can also incorporate faster running into your normal routes by dividing some runs into five-minute segments, says Hadfield. Run the first one or two minutes of each segment at a pace that is noticeably faster than regular training pace, then ease back for the remainder of the five minutes. Repeat until you complete your run.

Experiment
Simple logistical changes to your regular running routine can help keep your enthusiasm high, says Hadfield. Do you always run alone? Start running with a friend, or join a local running club. If you normally run in silence, try running with an iPod. Instead of always running from your front door, occasionally drive to a nice park or beach for a change of scenery.

Motivation For Life's Rollercoaster

Too often we overlook the reasons for why we do what we do. To be honest, it isn't that difficult. It's quite easy to get sucked into the hectic frenzy that our lives create for us each day. Being placed in the front seat of life's bustling rollercoaster as it courses through our day, swinging us up one clamorous hill and down the next, winding back and forth. The daily "ride" can be challenging and yet consuming for us. Sure, it may seem like a thrilling or exciting ride at first, but it can leave you feeling quite dizzy and possibly burned out the longer you ride. It's tough to jump back on if you don't know why you are doing it. Without some sort of motivation backing up our endeavors, the thrill dulls for us. The same can be seen for running. What is it that motivates us to train relentlessly, strain to run down that elusive PR, or chase that dream of marathon glory? What is it that encourages us to get up before the crack of dawn, or pushes us out the door well after dusk?

I was reading the recent Runners Lounge blog on Why I Run and had to smile for a moment. It consisted of some great motivational opinions from various runners all about what running really means to them. Some of the observations we can all share included:

• I run to see the world,
  
  
• I run for solitude,
  
  
• I run because it makes me feel strong,
  
  
• I run to catch my breath,
  
  
• I run because I'm able,
  
  
• I run because it makes life look easier.

The comments by Amy and her other contributors were both humorous and enlightening, and fell right on the mark. So I pondered my own question ... why do I run? What is it that encourages me to set running goals, or go that extra mile ... what is MY motivation?

Strangely, the answer is not in the long list of races I've completed over the years, nor the amount of medals or race t-shirts I've tucked away in a box in the basement. Sure, those are nice reminders of my accomplishments, but I want to believe I have deeper reasons than just those. Like others, I share truthful motivations of running for solitude, of recharging my inner battery, of seeing the world as I run, or of making goals that give me something to work towards and proving to myself that I can. To aspire to be the humble husband who does his best to keep himself in modest shape, or the daddy that my children need to play and chase after them each day after work. (It's true, it is far more difficult to do this if I let the donuts rule.)

But even though these motivations are great for physical fitness, I also need to take it a step further and remember my motivation for spiritual fitness ... to be the person God intends for me to be for my life. I Timothy 4:7 says, "exercise (or train) ourselves toward godliness." God teaches us that our mind and bodies are to be dedicated to him. And running is a unique tool in achieving this. It's far too easy to sit on life's couch taking a relaxed approach than to live a God-honored life. That as my body grows in strength, my heart also needs to grow to be more like God. Together, the fitness of both my mind AND body help me to become that man of Godly character that I need to be. And that needs to be my greatest motivation of all.

"How well we train greatly affects how well we run our race of life." David McCasland

Photo by David Sanger

Run A Mile Day

Apparently, today marks the very first National "Run A Mile Day". While May is traditionally National Running and Fitness Month, May 6th is the anniversary of the first sub-4 minute mile ran by Sir Roger Bannister fifty years ago. The American Running Association is sponsoring this date to inspirationally urge people to run a mile. Though their website doesn't have a whole lot of information on the virtual event, the goal is to motivate people to commit themselves to increasing their physical activity level through running.

Inspiration for the national "Run A Mile Day" apparently stemmed from an event at a unique elementary school in Dearborn Michigan. In 2005, ARA current President Jeff Harbison and Executive Director Dave Watt agreed to join ARA Youth Fitness Honoree Rhonda Snyder in celebrating Howe School’s 50th anniversary. The weeklong celebration culminated in an event Howe called "50 for the 50th". Over the weeks leading up to the 50th anniversary date, students walked and ran laps on the Howe School track. Each student tallied their laps and made 50 laps the goal. All students participated, especially the cognitively impaired students who had been Rhonda Snyder’s inspiration. ARA's leadership agreed to celebrate with the students by running 50 laps on the 50th. The event has had such a lasting memory for Jeff and Dave that the idea for a scaled down version was hatched; thus a "Run A Mile Day" is urged at schools and communities across the U.S. to do what Howe School established three years ago.

You, too, can join in on this challenge…it's not too late. And remember, you don't have to be fast. Simply get out there and run or walk a mile. Or if you're already a recreational or accomplished runner, consider designating a portion of your run towards this virtual effort.

"Few of us know what we are capable of doing…we have never pushed ourselves hard enough to find out." - Alfred A. Montapert

Cross-Training, Part I

Being a former triathlete myself, I laughed so hard when I saw the following video.



First of all, let me just go on record saying that this type of cross training is so wrong in so many ways and really should not be attempted. Secondly, soft paddles to the body don't truly reflect the actual open water experience of thrashing swimmer kicks to the head. Though, however crazy as it looks, the fact remains...it's a pretty accurate representation of what actually happens to a racer in a triathlon. And cross training your body (and your mind) is one of the greatest ways you can prepare yourself for that day.

Seriously though, I'm assuming it's fairly widely understood that most athletes can increase their performance by training in multiple disciplines. Performance in long-distance running can be greatly influenced and improved upon by many other exercises out there. Cross training not only gives your body the break it needs to recover from the constant pounding it receives from all the hard surface running it receives, but it can seriously help to reenergize a person. Even sports designed to increase flexibility, such as swimming, that require quick, agile, responses can improve your overall run.

Runners of all abilities have discovered the many benefits of cross training as a means to enhance their total conditioning and running performance. Yet, despite its popularity, some runners still wonder why they should participate in other aerobic activities if the central purpose of marathon training is to complete a 26.2-mile event, not a triathlon.

Benefits and Purposes of Cross-Training

• Adds variety to your training and decreases the chance of burnout - It can occasionally be substituted for "easy day" of running (as an aerobic workout). It may also serve as an injury prevention measure. Certain activities such as cycling can strengthen related muscle groups and soft connective tissue.
  
  
• Increases upper body strength - This is very important late in a marathon, as neck and shoulder muscles often become fatigued. Upper body strength is an important asset in ascending hills.
  
  
• Provides an additional means of burning fat - This is always important to the serious runner.

Precautions and Considerations

• Cross-training is not intended to replace running - In other words, don't substitute a three-hour bike ride for a three-hour long run. That's just plain dumb. This is the concept of sports specificity (as a three hour bike ride won't provide the training effect needed to run a marathon).
  
  
• Use common sense when deciding whether to add certain sports to your fitness regimen - Refrain from lateral, stop and go, bounding, and high impact activities along with those with quick/sudden movements.
  
  
• Utilize rest days - At least one day per week should be scheduled as a complete leg-rest day. Particularly important, prior to your long run it is crucial to be as rested as possible. While participating in your favorite cross-training activities can be helpful as a means of losing weight, don't overdo by skipping rest days, particularly for your legs. Over-training can lead to a variety of injuries.
  
  
• Stretching - Stretch thoroughly after working out in any manner. If you choose to stretch prior to running, be sure to warm-up your muscles by walking briskly or by lightly jogging.

The Hard Way

Sitting here gazing at my Runner's World calendar, with its October-themed photograph of an inspiring runner plodding down a backwoods trail canopied by fall-tinged leaves, I realize I've been anticipating such a run lately. Admittedly, I have spent my fair share of time running on hard surfaces this summer … concrete, asphalt, they've all seen me too often. Primarily, I tend to log the most miles on concrete. It's not that difficult to do as most of my routes cover urban areas, and don't typically stray into rural zones unless I end up following a major roadway while logging distance runs. The only problem with this is that concrete tends to have all the shock absorbing qualities of, well, concrete.

A concern for many years of my running life now has been the necessity to spend time outside the normal urban environment. Due to realizing the needs of both recovery and variety in my workouts, I've been making it more of a priority to find and utilize more forgiving surfaces to run on. You see, these two concerns work together to save my body and mind from constantly enduring 'the hard way' of running, and have emerged as crucial factors to my running becoming more injury free and my fitness more well-rounded. Why, you say?

First, is the concern for recovery. Recovery is the body's chance to regroup and repair after a workout. Although the human anatomy is well-designed for the shock absorption from running, there are limits as to how much highly repetitive pounding it can receive from the constant impact on hard surfaces. You see, unyielding concrete poses a much greater demand on human physiology than a less compacted surface, as the force of impact is fully realized on the body in a more exaggerated way. Muscles may tend to become much more inflamed and soreness increases due to the repetitive rigidity and continuity of this type of action. Conversely, it's been proven the ability to recover is much faster when running on more forgiving surfaces, such as grass and dirt, even gravel. Infrequent off-road performance like this can provide the body a better chance to rebound more quickly and develop strength for later sessions. And lest you think you need to run 'the hard way' to get a hard workout, I've found one of my toughest but most satisfying workouts to be a long, hilly trail run around a local lake. Surprisingly, giving your body a chance to recover on less rigid surfaces can prove to be just what it needs from time to time.

Second, but just as important, is an attention for variety. Alright, you've all seen him: the recreational runner, jogging the sidewalks and roadways in a neighborhood near you. But with no where to go, except repetitively up and down the local bike path, this is possibly the only way he'll ever know how to get a workout in. The simple fact remains, the majority of these runners will likely never touch actual dirt. Many of these urban runners have succumbed to the illusion that a harder, more constant surface is clearly the path of least resistance. Therefore, they commit themselves to the life of urban running exclusively. They may never experience or understand the benefits for taking their running off-road. The truth is, by incorporating variety (flat/hilly, dirt/mud/sand, etc.) into their routine here and there, the average runner can promote injury prevention. The simple the fact of running in a variety of different situations can produce a stronger body, as well as also strengthen and stimulate the mind. It's really two-fold: variety allows the runner to both adapt themselves physically and challenge themselves mentally. And who's to say a trail run can only be seen as a challenge, because I happen to believe a local Living History Farms off-road race to be one of my most rewarding and recharging workouts of my entire year. Hey, it's what you focus on that counts.

A good trail run can serve many a purpose to the determined runner. And possibly, in the process of doing so, maybe you'll find your fitness becoming a little more well-rounded. Be safe and run smart.

Photo by Runner's World

The Race Of Life

The past week has been a blur for me in many regards, and I have inadvertently neglected the blog. It's just that I've been feeling fairly odd for the last couple of weeks and know that I am still not 100% with my health yet. Yeah, something to do with the possible side effects of the previous medication for my earlier strep throat. I have been to the doctor a few times now and they are running some additional tests to help rule out other possible bacterial infections. But I can only take so much of the blahs and busied myself over weekend with everything from yard work to winterizing and storing our camper. It felt so good to get outside and relish in the warm sunshine. I know these types of days are getting scarce now, and I've needed the chance to get things ready for the colder season that's coming.

Another activity I recently had to put on hold has been my running. Okay, if you're a runner yourself you know how tough this can be. Try curtailing the one daily activity that you love doing the most and see how you feel…in a nutshell, it's been strange. Not only that I haven't been out there pounding the pavement and trails, but it has been odd not having to constantly wash my workout clothing as I normally do at the end of each day, or consistently jot information down in my running journal as a way to keep track of mileage, time, and route data. So odd, in fact, that I couldn't stand it a minute longer and had to pull my running shoes back on. That's right, I'm back running…finally. Though I was cautious and kept the afterburners turned all the way down yesterday, I was able to crank out a respectable 5.75 miles. Oooh, it felt good. I chose a route through some of the most beautiful scenery downtown Des Moines has to offer. I just love this time of year…the vibrant and endless fall colors, the cascading leaves to run through, the brisk air with that hint of winter scent. Nothing like recharging the batteries. I think it allowed me to feel like I was still dedicated to my love for running; that it hadn't been forgotten or hadn't forgotten me. It was just what I've needed to help me feel normal again.

Reminding me of dedication is one of the great mega-distance runners of our time, Dean Karnazes. Dean has completed many spectacular feats, such as 50 marathons in 50 states in 50 days, and running 350 continuous miles. I mean, this guy is built for ultra-endurance and ultra distances! Not only does it require phenomenal physical strength and stamina, but also endless and relentless training. It takes dedication, and he appears to be the epitome of this trait.

Remarkably, our approach to our spiritual fitness & dedication should be quite similar. Oh, it may not involve the same pain as running the Badwater Ultramarathon, an extreme 135 mile course that begins at 282 feet below sea level and finishes at an elevation of 8360 feet, but it does require serious focus and dedication. You see, God wants us to train not only our bodies but also our minds. In 1 Timothy 4:7-8, Paul writes, "...train yourself to be godly. For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come." The goal here is not spiritual muscle-flexing but godliness - a life that is pleasing to the Lord. Ultimately, God wants us to be prepared to serve him.

Running is an excellent way to train our bodies to be healthy and able, ready for whatever marathons we may run. Prayer and studying the Word also trains our minds to be strong and focused, ready for His service.

How well we train greatly affects how well we run our race of life. - David C. McCasland

Key thought: Godly exercise is key to godly character.

"Run For Your Life"

For those of you NYC runners out there, a much-anticipated documentary film Run For Your Life will be premiering at the 2008 Tribeca Film Festival in New York this Sunday, April 27th at 3:30pm EST.

Mentioned as the remarkable story of how one man ran for his life and inspired millions to do the same, the film centers on Fred Lebow. This is the man who founded the five-borough New York City Marathon which, in many people's opinion, is possibly the greatest marathon event ever put together. Widely considered one of the most influential and unlikely American icons, Lebow fled his orthodox home in war-torn Europe and found his calling when he brought together a ragtag group of runners for the first NYC Marathon in Central Park. In 1976, Lebow took the race through all five boroughs, bringing a divided city together and sparking a worldwide fitness boom. Lebow lived for the NYC Marathon yet only ran the five borough race once, in a race against the odds. He passed away in 1994 at the age of 62.

An added bonus, the film also includes the last known interview with Ted Corbitt, an Olympian and pioneering African-American runner who founded what would become the New York Road Runners Club (NYRR). Known as the “Jackie Robinson of running,” Corbitt died while the film was being made, on December 12, 2007.

Directed by Judd Erlich, this inspirational tribute shows how one man's imagination, determination, and love for running created one of the world's most popular sporting events.

If you are looking for a preview of this soon-to-be runner classic, check it out below.

Happiness = Runningness

It caught your eye, right? You'd think I'd meant to say the "pursuit of happiness" or something revolving around the lack of contentment in life? While I'll admit it's a catchy phrase we all know, its been used too often and quite literally wouldn't fit the context of what I want to say of running in my life. I mean, what if you already have happiness and contentment in your life? Does this mean, then, that I have a lack of running in my life? Not exactly, as I train almost daily and enjoy every moment of it. But where's the lack that provokes a pursuit?

Well, I have a wonderful wife who loves and supports me, two great children who think Daddy is all that and a bag of chips, a strong foundation in Christ Jesus, and a passion for running and adventure. So what's my pursuit; what am I trying to convey here with this blog? Well, in a nutshell, I'm a relatively happy person who wakes up on the right side of the bed most every day, who enjoys the endeavors of running and the fitness it provides, and who wants to grow stronger every day both physically and spiritually as a Christian. The pursuit I have is continuing those elements in my life, all while using running as a metaphoric motivator. So in a roundabout way, without so many words, I am pursuing "runningness". Maybe it's better seen as the combination of my running with my life's passions, experiences, and beliefs.

I guess I am hoping this blog will help to chronicle my running endeavors, both goals and accomplishments, in daily and weekly experiences. Through my frequent running retreats training for marathons and races, as well as the scriptures, revelation and the constant building up of my faith, I hopefully will be able to share some insight into what makes my life the happy and content life that it is.

Now I have to admit ... I have a small additional motive for this blog. I really want to run the NYC Marathon. I mean, co'mon folks, what runner wouldn't want to experience this epic marathon once in their life?! You see, I've run every race of my life - from road races to adventure races - here in the midwest region. In fact, my only marathons have been either Des Moines Marathon or Grandmas Marathon (Duluth, MN), all 16 of them. I just would like to for once "break out" of the midwest mold I've created over the past 22 years of my running life and experience a race in a different area of the country, possibly on a grander scale. I guess starting this blog is to create some running accountability and possibly grow additional confidence. And, in a simple sense, while I run this road I will try to blog and share the experience, hopefully until its eventual completion.

We'll see what happens.

Interesting Facts to Run On

Besides being an excellent method of increasing aerobic/cardiorespiratory fitness, as well as muscular endurance, here are some other amusing facts about running.

• The average runner's feet strike the ground between 1,500 and 1,700 times per mile.
  
  
• When running, loads equaling 1.5 to 5 times body weight are absorbed by our bodies.
  
  
• Running does burn more calories per unit of distance (mile, yards, etc.) than does walking the same distance because of the physics involved in breaking the bonds of gravity. With walking, one foot is always on the ground, but when running both feet are temporarily in mid-air.
  
  
• World's fastest mile time for a man is 3 minutes, 43 seconds, and for a woman is 4 minutes, 12 seconds.
  
  
• Runners burn about 5-10 calories per minute.
  
  
• Running is an excellent form of cardiorespiratory exercise benefiting both the heart and lungs.
  
  
• Running is also great for our minds. The stress-relieving effects of running are well documented - thus the "runner's high" often experienced after a good run.
  
  
• Running shoes should only be worn for about 500 miles. They lose most of their shock-absorbing capabilities at miles exceeding 500 or so. If not replaced, injuries such as plantar fasciitis, ITB syndrome, shin splints and chondromalacia (runner's knee) may soon develop.
  
  
• Women tend to burn less carbohydrate and more free-fatty-acids for fuel than men, which equals more efficiency.
  
  
• On average, women also tend to make better high-mileage runners than men because of utilizing more FFA's for fuel and having a higher long-term pain tolerance.
  
  
• The world's fastest marathon (26.2 miles) was run by Haile Gebrselassie of Ethiopia at the Berlin Marathon in Germany on Sept. 30, 2007. His world record time was 2 hours, 4 minutes, 26 seconds.
  
  
• Dean Karnazes ran 350 miles in 80 hours and 44 minutes without stopping (2005), ran fifty consecutive marathons in fifty U.S. states in fifty consecutive days (2006), and went 128.75 miles in 24 hours on treadmill in NY (2007). I'm guessing he would have kicked my high score in Pole Position back in the day, too ...

The Overtraining Syndrome

One of the most difficult problems for an athlete is knowing when you are training too much. Today's theme for Take-It-And-Run-Thursday over at Runners Lounge looks into the syndrome of overtraining.

I define overtraining as doing more than the optimum amount to ensure maximum fitness. You train so hard that you become fatigued, and your performances start to slide. Without adequate rest and recovery, these types of training regimens can easily backfire on a person, and actually decrease performance while increase the risk of injury.

Symptoms of overtraining include:

• Chronic fatigue
  
• Reduced athletic performance or ability
  
• Disturbed mood states or irritability
  
• Changes in your resting heart rate
  
• Decreased or lack of appetite
  
• Weight drops below normal (this will actually make you slower, not faster)
  
• Minor injuries that seem to take longer than usual to heal
  
• Disturbances in sleep patterns or restlessness

Of course, by the time many of these symptoms appear, the damage has been done. To avoid overtraining, take regular breaks, get plenty of rest, eat a nutritious diet, don't race too often, and keep a training diary so if you encounter the same signals, you'll know what not to do next time.

Tips for avoiding overtraining:

• Monitor your pulse - For 7 days, take your resting pulse for 60 seconds before getting out of bed. Once you establish an average resting pulse, whenever your resting pulse is more than 5% above your average resting pulse, run for 1/2 your usual mileage. When your resting pulse is greater than 10% of your average resting pulse, don't run that day.
  
• Keep steady mileage - Increase mileage gradually. Your progress in mileage and speed should occur gradually. Don't let your weekly mileage increase by more than 10%. After 3 weeks of mileages increase, drop mileage by 50% for one week.
  
• Rest - After a hard run, take a day off. You will feel refreshed when you run again and your body will thank you.

Of course, if you are going to push the envelope a little, be sure not to push it beyond your body limits.

Tips to avoid injury due to overtraining:

• Don’t train hard when you are sore or stiff from the last training session. Take a rest day or do a nice, easy run at recovery pace. Stick to this!
  
• Introduce new levels of training stress gradually. Remember that 10% rule when increasing mileage.
  
• Do warm-up and cool-down runs.
  
• Stretch before and after your run.
  
• Allow yourself rest days according to your level of training. A suggestion would be:
  • 4 days per week rest for a novice
  • 3 days per week for someone training for an event
  • 2 days per week for a serious "run-with-the-pack" runner
  • 1 day per week for a hard core athlete

If you stick to these guidelines, your chances of injury or overtraining are minimized and your training time on the road will be more valuable to your overall goals.

Bike To Work Week 2008

Next week, commuters from all across the state will be joining together to help promote a cleaner and heathier way of transportation by leaving their cars at home and riding to work on their bicycles.

For years, May has always been Bike To Work month. Many cities around the United States and the world celebrate cycling with different activities that encourage people to enjoy bicycling more. This not only rewards those who regularly bicycle, but it encourages first-timers to give it a chance. For us runners, biking not only offers us a chance to crosstrain those weary leg muscles once in a while, but it allows us a realistic way of getting around while promoting cardiovascular fitness.

Started in 2003, a few local trail and biking organizations joined forces to host an annual Bike To Work Day in Iowa. Now, with the assistance and hard efforts of tons of sponsors and volunteers, this has evolved into a full-fledged week event that is promoted state-wide with many employers and government agencies participating.

Being an avid mountain-biker myself (and looking for any opportunity to train a bit harder for that adventure race next month) I've decided to join the ranks this year and plan on spinning the 40-mile loop to/from Des Moines at least once, if not twice. It will probably take around 90 minutes one way, and will have me getting up pretty early, but I know it's worth the effort.

I'm really looking forward to the beautiful, early morning commute it will offer, as well as the challenge it will present. If you are from the area - or even if you're not - I really hope you'll consider experiencing this alternative transportation next week in celebration of the national event. Have fun!