Prevent Burnout

I’ve recently been victimized by overtraining in the early weeks of a lengthy marathon training program.  I was running six days a week, with a disproportionate ratio of difficult to easy miles.  By the mid-point of my program, I was mentally and physically drained.  I couldn’t motivate myself to take to the streets.  I was overtaxing myself.  A training program should be designed such that the early weeks are dedicated to base building.  It should become gradually more challenging with a peak about 4-6 weeks prior to race day.  I hit the ground going 100 mph and it was not sustainable.  I have had to reinvent myself halfway into a training program.  I started by going out for an easy run, leaving my Garmin at home.  I just picked a route that I enjoy and went for a jog.  I didn’t worry about my pace or how far I was going.  I just tried to enjoy the run and spend some time refocusing.  Sometimes we get so enamored with training that we forget why we run in the first place.  Don’t be afraid to scratch that tempo run or that speed work at any point in your training if you’re feeling overwhelmed.  You should feel refreshed after most runs, not completely spent.

Photo @ Rennett Stowe

Allow for Recovery

For some, this means a day off entirely.  For others, this means light–and I mean very light–recovery miles.  There is little evidence to suggest that recovery runs actually aide in muscle tissue repair or glycogen replenishment.  That is why it is important to do these runs at a VERY easy pace.  You do not want to interfere with those critical physiological recovery processes.  If you follow up a difficult tempo run with a difficult speed day, without adequate recovery in between, you prevent your body from realizing the gains from the tempo run.  After a hard workout, incorporate super easy miles just to keep your legs fresh.  Working too hard on these days is counterproductive.  So be sure to run at a conversational pace, 1-2 minutes slower than your target race pace.  Or just take the day off.  Hop in the pool, go for a short bike ride, or do some work on your core if you feel the need to be active.  You’ll come back fitter and stronger the next time out.

Photo @ lululemon athletica

Improve Running Economy

As a general rule, if you want to get better at running, you have to run more!  There is a difference between easy miles and junk miles.  Easy miles help you build your base.  They help your body learn to recruit slow-twitch muscle fibers.  You should feel strong and get a nice endorphin release after logging easy miles.  To me, a junk mile is just an easy mile that is run when you would have been better served taking the day off.  If you are laboring during an easy run, it’s time for a day off.  Don’t worry so much about the weekly or monthly mileage goal you are targeting.  These are just numbers.  We all want to reach those goals, but not at the expense of our performance on race day.  The important thing is to focus on how you feel and make sure every mile you run has a positive effect on your fitness, not a detrimental one. 

Photo @ lululemon athletica

How many miles do you run per week?  And how many of those are easy miles vs. difficult miles?

The Excitement of a New Training Plan

One of the things I love about running is building a training plan to prepare for an upcoming race.  I usually start with something like Runner’s World’s SmartCoach, which is an interactive, online tool that can map out an entire customized plan based on your own personal ability level.  Or sometimes I’ll use one of Hal Higdon’s plans as a base.  Once I have the basic structure of the training plan in place, I immediately start adding my own level of customization with interesting workouts I found online, in magazines, or from my friends on DailyMile.com.

There is something really exciting about mapping out a plan that has more miles, faster target paces, and more challenging interval workouts than you’ve ever attempted before.  Like most runners, I go into Week 1 of training with a great deal of optimism and enthusiasm.

The Bad Workout

Photo © Michal Zacharzewski

Inevitably, this enthusiasm will taper off.  Have you ever gone into a workout thinking it was going to easy and then it turned out to be an absolute killer?  When every mile starts to feel like two miles?  When what is normally a nice, comfortable pace feels like you are on the brink of exhaustion?

If so, you’re not alone.  This happens to nearly everyone.  There are many factors that can contribute to a “dud” workout.  Lack of sleep, poor nutrition, stress in other areas of your life, etc.  Learning from days like these is a critical part of your development as a runner.

What Happened?

Try to identify the culprit.  Did the extra pint of Guiness last night do you in?  Did the greasy lunch leave you lethargic?  Did you forget to hydrate throughout the day?  Many times it’s easy to identify some things that may have prevented your body from responding the way you wanted it to.  But not always.

If you can’t immediately diagnose the problem, don’t dwell on it!  Immediately put it behind you.  Runners need to be like closers in baseball.  Have a short memory.  Most of us are not elite athletes.  We can’t expect ourselves to be at peak performance every time out.

What You Can Do About It

Don’t be discouraged.  Get your mind right.  Don’t be afraid to, dare I say it, TAKE A DAY OFF! Sometimes we get so committed to the training plan that we neglect one of the most important factors that affects performance–REST.  Go shopping, clean out the garage, sit down and watch a ballgame.  Do something that you’ve been meaning to do for awhile but haven’t been able to.  Take a mental and physical break from training for a day or even two.

If you do decide to skip a workout, make it an easy workout.  Don’t skip a tempo run or your weekend long run, for instance.  These are the training runs where you make the most progress in your fitness level.  Instead, turn an easy day into a rest day.  Easy days are designed to help you maintain your base, keep your legs fresh, and help you recover from your more challenging workouts.  Don’t be afraid to turn them into total rest days.  Your body will thank you.

There is somewhere around 640 skeletal muscles in the human body.  Skeletal muscle is a complex network of muscle fibers, connective tissue, nervous tissue, and blood vessels.  The connective tissue forms a framework of support by surrounding individual muscle fibers, bundles of muscle fibers (called fascicles), and finally the individual muscles that are made up of these fascicles.  Another type of connective tissue, called fascia, plays an integral role in how muscle functions.  Deep fascia separates neighboring muscles from one another and allows for these muscles to glide smoothly past one another as they contract.  Superficial fascia separates muscle from the overlying skin, and also allows for smooth movement of contracting muscle.  Dysfunctional fascia can increase the likelihood of suffering a muscle strain.

Each muscle fiber  is composed of many sarcomeres, which are the contractile units of the muscle.  When a muscle contracts, tension is created in these sarcomeres and this tension is controlled by the Central Nervous System. Muscle strength is affected by the number of sarcomeres present in a muscle, as well as by neural recruitment of muscle cells.  Muscle length is also a byproduct of the number of sarcomeres, with an increased number of sarcomeres in alignment corresponding to increased muscle length.  Muscle strength and length imbalances can increase the likelihood of suffering a muscle strain.

Factors That Increase the Likelihood of  Suffering a Muscle Strain

A muscle strain is defined as damage to some part of the contractile unit caused by overuse (chronic injury) or overstress (acute injury).  Strains can be graded as mild, moderate, or severe.  Several factors contributing to muscle strains were mentioned under The Anatomy above.  Here is a list of the aforementioned and some additional causes:

• Dysfunctional joints above or below the injured area: if motion is limited in one area, the body will compensate and increase the demand on adjacent structures and tissues
• Dysfunctional fascia: if the fascia does not allow for smooth sliding and gliding between neighboring muscles and other structures, adhesions and scar tissue can develop
• Poor flexibility: this can be due to muscle length or fascial adhesions (scar tissue)
• Overstretching: stretching a muscle beyond its ability to recoil and return to its resting length
• Muscle strength imbalances: strength differences between muscles or muscle groups that are meant to oppose and control one another’s movement

There are other factors that can contribute to or increase the likelihood of a muscle strain, but we will focus on these five as we discuss both the rehabilitation and prevention of muscle strains.

Signs and Symptoms of a Muscle Strain

Common signs and symptoms of a muscle strain include:

• Sometimes an audible ‘POP’ is heard
• Localized pain at the site of the tear
• Stiffness
• Pain with stretching of the injured muscle
• Pain with contraction of the injured muscle
• Swelling
• Bruising

Rehabilitation Guidelines

If you have suffered a muscle strain, the general R.I.C.E. rules apply:

• Rest: take it easy
• Ice: ice no more than 15-20 minutes with at least an hour between applications
• Compression: use an ACE wrap or compression sleeve; don’t compress too tightly
• Elevation: keep the injured muscle above heart level

There are 3 phases of healing, each with different goals for rehabilitation:

Inflammatory Phase (Acute): This phase can last from 0-5 days, but generally inflammation begins to decrease after 48-72 hours post-injury.  Follow these guidelines:

• R.I.C.E.
• Range of Motion: perform gentle movements, but not to the point to pain
• Gentle stretching: not to the point of pain
• Decrease physical or recreational activity: to prevent further injury

Subacute Phase: This phase generally lasts between 5-21 days post-injury, but is variable depending on the severity of the injury.  During this phase muscle fibers are regenerating and being laid down randomly within the muscle.  It is important to gradually resume activity during this phase to help realign the new muscle fibers into an efficient position.  Follow these guildelines:

• Stretching, with increased intensity:  perform 3 sets of 30 second holds when stretching
• Massage: helps to realign new muscle fibers and free up fascial adhesions
• Gradually resume resistance training: this will also help to realign muscle fibers, as well as increase strength
• See a Physical Therapist: they can help address factors that may have contributed to the strain, such as spine mobility, pelvis mobility, inefficient muscle recruitment patterns, etc…

Maturation Phase (Recovery): This phase can last up to 6 months post-injury for the most severe cases.  This phase should consist of the following components:

• Resistance training with increase intensity: increase intensity slow and steady
• Endurance training: emphasize muscle strength and endurance
• Aerobic/Cardiovascular conditioning: don’t forget this!
• Balance and Proprioceptive training: this could be another reason why the strain occurred in the first place
• Agility training: quick movements and plyometrics.  This should be towards the end of rehabilitation

For resistance training and aerobic training guidelines, read this article!

Muscle Strain Prevention:

Based upon the predisposing factors and the rehabilitation guidelines we can formulate some key concepts to help prevent muscle strains from occurring.  Follow these five guidelines:

• Increase flexibility: Stretching all major muscle groups before and after a workout is a great idea.  Hold all stretches for 30 seconds.  Don’t stretch to the point of pain.  Beginning a Yoga program would be a great idea, but start easy and take it slow.
• Increase soft tissue mobility: This is a fancy way of saying, “get rid of the scar tissue and adhesions in and between your muscles”.  Remember the fascia that we’ve talked a little bit about?  Sometimes stretching isn’t enough.  A good physical therapist or masseuse can help you here!
• Correct strength imbalances: don’t ignore muscle groups.  For example, work your quads and your hamstrings, your triceps and your biceps, your low back and your abs, etc…  Strength imbalance not only can predispose you to a muscle strain, but possible worse!
• Work concentric and eccentric contractions: A concentric contraction means that the muscle is shortening as it is contracting.  An eccentric contraction is the opposite; the muscle lengthens as it contracts.  The easiest example to visualize this is a biceps curl.  As the weight comes up the biceps is contracting and shortening (concentric contraction).  As the weight is relaxed to its resting position, the muscle is still contracting as it is lengthening (eccentric contraction).  MOST MUSCLE STRAINS OCCUR DURING ECCENTRIC CONTRACTIONS!  You can integrate eccentric training into every exercise.  For example, when you squat, squat slowly down to your end position (controlling the eccentric contraction) and then push up.  When you bench press, lower the bar slowly (controlling the eccentric contraction) and then push up.
• See a good physical therapist, chiropractor or osteopath: they can make sure that you are moving efficiently, and eliminating extra, unnecessary demands on your muscles.

Aerobic Training

Aerobic Training has many benefits, including weight loss, increased stamina, and decreased risk of heart disease and other chronic health conditions. Aerobic training is also the core of many exercise routines for women as many women prefer fat burning over muscle building.

Generally, aerobic training should be performed at a level between 60% and 90% of your heart rate maximum (HR max).  Although not  as accurate as an exercise stress test, a simple way to estimate your HR max is to use the formula: 220 – your age.  For example, if you are 30, your HR max is 220 – 30 = 190 beats per minute (bpm).  So your desirable HR range for aerobic training would be 114 (60%) – 171 (90%).  The duration and intensity of your workout are inversely related.  If you are working out at 60% – 70% of your HR max, aim for a duration of 20 – 30 minutes.  If you are working out at 80% – 90% of your HR max, 15 minutes may suffice.  The American Heart Association recommends 30 minutes of moderate intensity aerobic exercise most days of the week.  The American College of Sports Medicine recommends aerobic exercise at 65% – 90% HR max for 20 – 60 continuous minutes 3 – 5 days per week.

Aerobic Guidelines

• Intensity: 60% – 90% HR max
• Duration: 20 – 30 minutes
• Frequency: 3 – 4 days per week
• Tips: Include exercises that involve large muscle groups, such as walking, jogging, running, biking, swimming, circuit training, etc.  Begin your workout with a 10 minute warm-up  and end with a 10 minute cool-down.

Resistance Training

Some common goals for resistance training are to build strength/size, endurance/tone, and power.  The guidelines for resistance training are based on your 1-repetition maximum (1 RM).  This simply means the total amount of weight that you can lift once (for each particular lift, such as bench press, squat, curls, etc.).  This can be determined directly through testing, or it can be estimated from the number of times you are able to lift a lighter weight.  To estimate your 1 RM, click here.

Resistance Guidelines

• Intensity: this is dependent upon your goal.  Recommended numbers of sets and repetitions are provided for your specific 1 RM.
• Strength/Size: 3 sets of 11 repetitions at 80% 1 RM with 2 – 3 minute rest between sets.
• Endurance/Tone: 3 sets of 24 – 30 repetitions at 60% 1 RM with 1 – 2 minute rest between sets.
• Power: Power = force (% 1 RM) x distance / time.  Based on this formula, increase % 1 RM OR increase the speed of the lift (decrease time) to increase power.  3 sets of 3 – 5 repetitions at >80% 1 RM with 3 – 5 minute rest between sets.
• Frequency: at least 2 – 3 days per week
• Tips: Circuit training is effective in gaining strength and increasing aerobic capacity.  For example, performing bench press, squats, lat pulldowns, hamstring curls, military press, and lunges in sequence allows you to rest one muscle while working another.  This is considered “active” rest.  It is also a great way to expedite a workout if you are in a hurry.  Begin your workout with a 10 minute warm-up  and end with a 10 minute cool-down.

THINGS TO CONSIDER BEFORE BEGINNING YOUR WORKOUT:

• Your training goal: Your body will adapt to the specific demand you place on it.
• Your age and health conditions: Consult a doctor if you are beginning an exercise program.
• Your experience with exercise: If you aren’t familiar with something, be cautious and consult a physical therapist or personal trainer for advice.
• Your safety: When training, start small and increase as you are able.  Remember the need to build a baseline before beginning more advanced activities such as plyometrics.  Always use a spotter when lifting weights.
• The stability demands of the exercise: For example, using free weights requires more stability than weight machines and, therefore, is more advanced.
• Different modes of exercising: Balancing your aerobic and resistance workouts with yoga, pilates, stretching, etc. is a great way to cross-train and maintain fitness.
• Technique: This is crucial to all aspects of training, including running.  If you are doing yoga, pilates, or weight training with incorrect form, you may be doing more harm than good.  If you have questions, ask a physical therapist or qualified personal trainer (or yoga/pilates specialist) for advice.  One-on-one training is the best way to learn correct technique.
• Recovery: Make sure you have some whey protein available for post workout recovery protein shakes.
• Supplements: If your goal is to lose fat, you should look into alternatives to the ECA stack to help jumpstart your goal..

Most importantly, HAVE FUN.  If you are enjoying your workouts, you are more likely to adhere to your exercise program and experience the benefits. If you are new to working out, try using music to compliment your beginner workout routine. It will help you ease your way into a regular exercise routine.

The Heart is the Most Important Muscle

I’m sure if you have been working out for a while, you are familiar with the concept of resting your muscles (see more in Injury Care)for a few days before you put them through another workout. This is simply because your muscles need to rest and rebuild itself before you can strain it some more. Without adequate rest, you can actually hinder the effectiveness (work harder for less results). Our heart is a very important muscle I want to make sure that I keep tabs on it the entire time I workout to avoid over-training it.

Maximize Effectiveness of Your Workout by Targeting Your Heart Rate

During any workout routine, I know that my heart rate should never exceed 188 beats per minute (BPM), using the Max Heart Rate formula: MaxHR = 205.8 − (0.685 × age). I know that if I am doing cardio, I should be in 65% – 85% of 188 BPM (or between 122 BPM – 160 BPM) to make my workout most effective (reason why). If I am weight lifting, I know that I should be in between 50% – 60% of 188 BPM to make my workout most effective (reason why).

Instantaneous Feedback of What’s Going on in Your Body

If I ran 3 miles today in 25 minutes while maintaining 155 BPM, I know that I will not be able to run the same distance in the same amount of time tomorrow while maintaining 155 BPM. This is because my exhausted muscles will be inefficient at converting resources to energy; thus, requiring more resources to produce the same amount of energy as when the muscles are not fatigued. Because of this, the heart has to do more work to deliver more resources per energy output and it shows in your heart rate.

I find it kind of relaxing to know that I don’t have to worry about how much distance I can cover in a period of time. All I have to do is just maintain my 155 BPM for 30 minutes and I am certain that I am doing what my body is capable of.

Conclusion

Heart rate monitor watches have been proven quite a useful addition to my workouts.  Here are a few high rated heart rate monitor watches at different price points:

• Omron HR100C Heart Rate Monitor
• Timex T5G971 Heart Rate Monitor Watch
• Nike Triax C5 Heart Rate Monitor Watch
• Polar F6 Heart Rate Monitor Watch
• Garmin Forerunning 305 GPS Receiver With Heart Rate Monitor

I use the Omron HR-100C because it’s cheap and it does it is supposed to do. People who do a lot of bicycling or running should consider the Garmin Forerunning 305, since it uses GPS to track your distance for you. I mostly exercise at home or at the gym so I have no use for such a fancy heart rate monitor watch.

No matter the price, heart rate monitors are great investments because of what it can do for you if you use it right. It is definitely an exercise equipment with one of the highest return of investment (ROI). So, what are you waiting for? Start using one!