The Runner's Sole

The Runner’s Sole

2^nd Newsletter

By:Rick Meyers

Greeting All! The 2^nd edition of The Runner’s Sole newsletter has been long time coming. Many things have happened both locally and nationally in the sport of running. Not to mention the ever changing running products, the science behind running, and research of running. The first newsletter was accepted by many readers therefore, I’m assuming there was something for everyone in the newsletter, my exact intention. Constructive criticism is always appreciated, however.  TRAINING TIPS: The Heat is upon us!!! Cold, blustery to windy and raining, to high heat and humidity, no transition from season to season.  Heat kills people in more ways than one and will definitely kill your running. There aren’t many races longer than the half-marathon distance offered in the summer months. This is by design; for one many people who race up to the marathon distance aren’t experienced and summertime means vacationing. By inexperienced I mean that statistically speaking, a high percentage of all marathons in the U.S. are participated by first timers. In contrast, ultra-distance races are abundant during the summer months because the participants of these races are very experienced runners. The ultra-distance races are in extreme conditions due to this is part of the masochist of ultra running. Heat running is another part of training that must be approached in a structured way. Most people without breathing issues, such as asthma or environmental allergens, can run just as well in high heat and humidity as they can in cool weather. The majority of recreational runners wait until the coolest parts of the day to run. This is more than acceptable if one is not running a summer marathon or have no intentions of running in the heat of the day. However, if you have the possibility of running in the heat on an occasion, plan accordingly. Moreover, if a race is going to start in the cooler part of the morning but you expect to finish in the heat of the day, begin heat training a few weeks prior to your race. Most runners who are looking to run summer races longer than the half-marathon distance begin heat training in late April. So, how does one become more acclimated to the heat? Easy! Run in the heat, or in a sauna, or create your own heated situation. One of the easiest things to do is to begin running in temps over 50 deg. F with extra clothing on. Typically, most runners begin to shed the extra winter layers when the temps begin to climb over 50F. But, if you want to begin heat training, keep those extra layers on when the temps are climbing. Or, if you’d rather not look like an idiot running with a hat and gloves on in warm temps, run at the hottest part of the day. As the person becomes more acclimated to the heat they begin to run the longer runs in the heat. Another way, but more difficult, is to use a sauna. While in a sauna, light exercise such as running in place, squats, pushups, jumping jacks, etc. are performed as the temps are set at 90F initially then increased over time. Over a few weeks of sauna heat training, the temps are increased and/or the time spent exercising in the sauna is lengthened. After approximately 4 weeks a person can stay inside the sauna for up to an hour with temps up to 180 degrees F!! Unless you are planning on running a race in the Sahara, this is not necessary for any races in the States. The basic idea for heat training is to train the body to handle high amounts of fluids and electrolytes without ill effects. In normal circumstances, a runner can process about 500cc’s of fluid per hour without much adverse affects on salt levels. But during the higher temperatures of the summer, a person running for a few hours may need to process a few liters of fluids per hour. That’s the overall benefits of heat training; keeping fluids coming in at regular intervals without altering salt levels and keeping the core cool through hydration. During many ultra races such as 100 milers, there are a number of medical check points that the participants must pass prior to moving on. Each participant is weighed. Weight loss is to be expected and usually not too much of a problem, unless of course, the loss is more than determined safe by the medical staff. If there is a weight reduction exceeding the pre-set % of starting weight, the participant is held for a period of time to eat and drink enough to regain enough weight to rejoin the race. Weight gain, on the other hand, may be more serious. In some cases G.I. issues arise where the foods/fluids aren’t processed through the stomach and accumulates. As a result the person feels hungry/thirsty and continues to ingest. This becomes cyclical and may end with vomiting, diarrhea, and/or bonking out of the race.  Another case of weight gain may be that the participant has consumed too much fluid and the kidneys aren’t processing the fluids. Over consumption of water may lead to hyponatremia (low salt levels).Over-hydration is the easiest condition to reverse. This may not be the only case, however. During extreme conditions (heat, distances, exertion, insufficient training) muscle break down may begin causing a condition known as Rhabdomylosis. During rhabdomylosis muscle waste products, myoglobin, is released into the bloodstream. Myoglobin clogs the filtration system of the kidneys leading to kidney failure. Many times this condition is transient if the participant or medical staff recognizes the condition and pulls the runner from the event. However if the continues to go on the condition may lead to acute renal failure needing temporary kidney dialysis.    Prior to the extremes of rhabdo and kidney failure weight gain dilutes the salt levels and fall to unsafe levels. Many times the runner is stopped due to muscle cramps, headaches, dizziness, inappropriate speech, uncoordinated movements, nausea, vomiting, or the old fashioned “bonk.” Most of the medical check points hold runners with a weight loss or weight gain until the weight stabilizes. Below is a table of possible conditions: Hydration: Low.  Electrolytes: High. Diagnosis-hypernatremia-with dehydration. Likelihood: Moderate Weight is down a few pounds, thirst is high, and salty foods taste bad. Mouth and skin is dry and warm. No or very little/concentrated urination. Causes: No access to or voluntary restriction of water, electrolytes are concentrated. Corrective action: Drink plenty of water, restrict electrolytes until weight is near normal.   Hydration:Low.  Electrolytes:Ok.  Diagnosis-dehydration.  Likelihood: Common Weight is down, thirst is high, salty foods tastes normal. Mouth and skin are dry and skin may “tent” when pinched. Dizziness and cramping are common and may demonstrate confusion. Causes: Insufficient fluid intake. Corrective action: Drink plenty of water and take electrolytes, or sports drink until weight is normal.   Hydration:Low.  Electrolytes:Low.  Diagnosis-hyponatremia-with dehydration.  Likelihood:Very rare. Weight is down, thirst is high, salty foods tastes good. Mouth is dry, not able to produce saliva. Cramping, dizziness, and confusion will occur. Skin is also dry, warm and will tent when pinched. Causes: Insufficient fluid intake, no electrolyte intake. Corrective action: Take electrolytes and drink water and/or sports drink until weight normalizes.   Hydration:OK.  Electrolytes:High  Diagnosis-hypernatremia.  Likelihood:rare, transitory if water available. Weight is normal, thirst is high, salty foods taste bad. Mouth is very dry. Causes: No access to water or voluntary restriction. Electrolytes are concentrated by loss of water. Corrective action: Drink plenty of fluids to satisfy thirst, until urination becomes clear, and sweating has returned. Restrict salt intake.   Hydration:Ok. Electrolytes:Low.  Diagnosis-hyponatremia. Likelihood:mild form is common. Weight is normal, stomach feels queasy or nauseous, no desire to eat. Wrists and hands are puffy, salty foods taste good, thirst is normal, mouth is moist, slight muscle cramping. Causes: Insufficient electrolyte intake. Corrective action: Increase electrolyte intake until stomach feels better.   Hydration:high.  Electrolytes:high.  Diagnosis-hypernatremia with over-hydration. Likelihood:very rare. Weight is up, thirst is high, salty foods taste bad, mental confusion, hands are puffy, shortness of breath, rapid heart rate, food tolerance/acceptance is poor. Causes: Over-consumption of salt, more than likely from various sources. Corrective action: Cease electrolyte intake, drink only to moisten mouth until weight returns to normal.  Hydration:high. Electrolytes:ok. Diagnosis-over-hydration. Likelihood:moderate. Weight is up, wrists and hands are puffy, stomach is queasy and nauseous, thirst is low, salty foods taste normal, mouth is moist. Causes: Excessive fluid intake. Corrective action: Drink only to we mouth until weight normalizes.   Hydration:high. Electrolytes:low. Diagnosis-hyponatremia. Likelihood:moderate. Weight is up, wrists and hands are puffy, nausea, stomach sloshing, possible vomiting, thirst is low, salty foods taste very good. Mental confusion and/or odd behavior, mouth is moist, urination is voluminous and clear. Causes: Over-hydration, insufficient electrolyte intake. Corrective action: Drink to keep mouth moist and until weight is normal then correct and sodium deficits.   Hydration:ok. Electrolytes:ok Diagnosis-proper hydration and electrolyte balance. Likelihood:common. Weight is stable or slightly down, stomach is fine, food tolerance/acceptance is normal, mouth is moist, urination is normal, no muscle cramping. Causes: Proper fluid and electrolyte intake. Corrective action: Continue on with hydration and electrolyte practice unless conditions change. EDUCATION/COACHING: Today, many athletes are seeking out coaching advice, whether it’s from friends, online, professional coaching services, etc.  A few words of caution: coaching is not something that should be taken lightly. Inexperienced coaching services are going by what they’ve tried in their own running/activity. Many “coaches” aren’t educated in the many disciplines that it takes to coach another person. Simply giving a training plan may help for some aspects of training, but many other disciplines that need addressed are; nutrition, psychological, sex/age considerations, injury prevention/recovery, supplements, apparel, shoes, etc. Even the professional online services don’t address these disciplines and can lead the athlete down the wrong path. Moreover, professional training services use professional or public identifiable names of athletes and/or coaches to bring attention to their services. Prior to hiring a coach, take time to research the potential coaching service. Many online coaching services aren’t registered with Better Business Bureau but that’s a good place to start looking. Checking their coaching credentials through the agency that they say they have their education through is also a good idea. Getting the names of previous or current athletes and checking their performances is another way to investigate the coaching service, and don’t just rely on print or online testimonials. Checking the amount of athletes the coaching service is currently coaching may help you to decide. If the coaching service is extremely busy, this could be both a good and bad thing. Good because that means that they are providing service to many athletes, bad because they may not be able to give you the personal attention that you’re going to need throughout the plan. Reasonable availability of the coach is important to an athlete at any level. Make sure that they will give you the personal attention that you’ll need throughout your training time. If they are so busy that they can’t give you the time that you’ll need, then look at another service. If the coach or coaching service suggests that they are current or previous athletes, research them on athlinks.com and marathonguide.com (under results tab) for their achievements. Of course make sure your potential coach doesn’t have a physical ailment that prevented him/her to be a runner/athlete throughout their lives but have gone through coaching education classes. Request information from the potential coach in order to perform a detailed search on them such as: full name, age, address or town, state, running history in terms of years & races; other names of athletes trained, etc. If, however, the coach refuses to provide such information, run away from them and don’t look back. When you receive your training plan, make sure it’s tailored to your specific goals, capability level, and interests. Make sure it’s a legitimate plan and not a formed plan. Runner’s World magazine offers free plans that anyone can access. Unless you know the coach personally, Do your own research regarding the plan but most importantly, be careful that the plan doesn’t create injury or is so far out of your ability reach that you become frustrated and not reach your goals.  GEAR REVIEW: As always, the manufacturers are up to confusing the customer. New Balance has produced two high quality shoe models; MT/WT10 (trail version) and the MR/WR10 (road versions). The MT/WT10 models are minimus shoes that keep the runner in a natural gait. The soles are grippy and low profile. The soles are built by Vibrams and only has a 4mm heel lift. The MR/WR10 model also has a 4mm lift but is overall just a bit more cushioned for the road warrior. However, on July 1^st, NB is launching the MT/WT20 that is a trail “inspired” shoe for the big box stores. The shoe is made of lesser quality and much cheaper for the box stores. Many of the big manufacturers do this; produce running shoes and running inspired shoes. This is the difference between a box store (Dick’s, Dunham’s, The Foot Locker, Finish Line, etc) and running specialty stores. Many of the shoes that are produced for box stores aren’t available for the specialty store and visa-versa. Apparel lines are just as confusing. Currently, Target department store owns Champion sporting line.  This line is available in box stores from discount stores to high level sporting goods stores. Champion is worn and advertised by many athletes on various levels. Nike owns the Starter line and is available mainly in lower quality stores such as Wal-Mart and K-Mart. Addidas owns Reebok and is available in many box stores as well as discount stores. Many brands have two or more levels of quality. Low quality apparel feels like its technical material but it really is cotton with a coating that gives it the tech feel. After a few trips through the washes and dryer, the coating has melted off leaving a cotton piece of apparel which isn’t good for a runner. Middle quality may be a blend of naturals and unnatural materials and usually performs rather well. High quality materials have research based evidence supporting their claims of performance; ranging from moisture management, thermal regulation, compression, anti-microbial, improved performance, improved recovery, etc. The prices come high but the durability lasts a life time. After a few seasons of apparel collection, many runners have a nice supply for all seasons. Bottom line, approach the running gear with a watchful eye just as you would with your coaching services. Buy quality products for your running and don’t short yourself. Research the gear and talk to those who know what they’re talking about and just not regurgitating memorized babble.   I hope you enjoyed this edition of The Runner’s Sole newsletter. Run safe, run hard, run strong.   Rick 

          

THE RUNNER’S SOLE

NEWSLETTER

By:Rick Meyers

  I’m so excited to be able to put this out to all of you! This is the First Official News Letter from The Runner’s Sole. The content is about the industry and sport of running; shoes, running in general; weight management, fun, health, training and racing. It’s also about The Runner’s Sole and what we are attempting to do. It’s about me, but more to come about that. It’s about a whole bunch of running, running, and more running. This is strictly an informal newsletter. No solicitation to anyone on the mailing list is intended. But I will tell you what types of products are available at the shop. If you wish to be removed from my email list, drop me a line and you’ll vanish from the list. The email list will not be given to third party companies for solicitation.  I would love to hear from the readers contributing to anything regarding running, training, racing, group runs, etc. But, please forward your messages, comments, & thoughts, directly to me and not the entire list of readers. This is to keep the information in one blast email and not a whole bunch of emails running through our list of readers. Don’t get concerned if it takes one or two newsletters to get your message out there, I may have other messages to forward first. But, I’ll get it out there, don’t worry.  TRAINING TIPS:  As we approach warmer weather and the cabin fever is getting the best of us, I caution most readers entering into their running season. Many times early season injury is as a result of too much, too quick, too fast, too soon. Don’t fall victim to injury and throw off the whole season. Begin a structured training plan that allows your training to progress slowly. Give yourself plenty of base mileage building time. Typically 4-6 weeks of base mileage building time is recommended. Speed work, hill repeats, tempo runs, long slow distance runs, etc. will come later. Use caution and progress slowly enough to allow muscles, bones, and soft tissues to be stressed and full recovery before the next phase of training.   I offer individual training plans for any distance from the beginner to the avid runner. Rates vary for the plans selected. Most plans are 12 weeks long and are specific to a particular event. However, any length of training time and distance can be tailored for your needs. Call for details.  EDUCATION/COACHING:  I have also started teaching form running classes every Sunday at 5pm at The Runner’s Sole, 1228 Lincoln Way E. Chambersburg, PA for anyone who hasn’t been here yet. The form classes last about 1-1.5 hours (depending upon attendee #’s) and if there is time remaining, a special topic is discussed. All of these classes are informal. $10/person/class. I have started a Biggest Loser challenge back in January. We are coming to the end of 12 weeks of weight loss. The participants will culminate their efforts by walking/running a half-marathon on April 23^rd. Wish them well! A Run for Health program is now being offered as a replacement of The Biggest Loser Challenge. All participants will follow a structured run training format and will use it to lose weight, manage weight, begin a running career, or improve their running. Run for health begins May 14 at 8:00am and will meet at Memorial Park in Chambersburg. See www.therunnerssole.com for more information.  GEAR REVIEW:  Minimalist running has become very popular. Many of the big name shoe manufacturers have heard the demands of the running community and are beginning to produce thin soled and minimal heel lift shoes. In addition, new shoe companies are popping up and are challenging the big name shoe companies in this market. Currently, New Balance has upped the anti with their new shoe, the MT/WT10. They are a minimalist trail running shoe with a Vibrams sole featuring a 5mm forefoot and 9mm heel. The nearly full ground contact is a great transition for anyone looking to go barefoot. With this minimalist shoe, the wearer runs naturally efficient without over-striding therefore absorbing the ground contact shock. The road shoe model MR/WR10 features a 7mm forefoot and an 11mm heel. Slightly thicker sole but the wearer resists over-striding to naturally absorb the shock. Brooks has also jumped on the minimalist shoe with the Green Silence shoe. This is a unique shoe as it is built from 100% recycled materials. It offers a sweet ride and very comfortable for any distance. Saucony has produced the Kinvara that is a very light weight shoe with minimal heel lift. It offers more cushioning but is a great transition shoe for those wanting to go minimalist. Mizuno manufactures the Rider as their neutral shoe that offers a low heel rise. But as their minimalist line goes, the Ronin is a racing flat that is similar to Brooks T5 racer. Asics is still building big bulky heeled shoes for now and sort of in the “just watch for now” mode. Asics has the DS trainer that is a light weight posted shoe that has a minimal heel lift, and of course some very lightweight racing flats. Newton running is holding strong with the forefoot shoe line and no other company can match their technology. A wearer receives a physical cue (lugs of the forefoot) where to land to resist over-striding. This is very important to reduce late race/training over-striding. Typically as a runner becomes tired the body resorts back to poor form. As a Newton wearer myself, I can attest to the lug pattern in the forefoot to be a constant reminder of my foot to ground contact landing. Just recently, I wore Newton racers for a 100 mile trail race which the cue was important for my success and ultimately fast overall recovery. Kigo is a new company from the south who is offering a shoe that is 1.5mm forefoot and 3mm heel. This is a great shoe to wear on a daily basis to begin the transition into a minimalist shoe for running. Altra is also a new company from the west coast offering trail running shoes that are minimalist sporting a zero heel lift.  Both Kigo and Altra are available at The Runner’s Sole. Great caution must be taken by anyone looking to go from a traditional to minimalist shoe. Minimalist and barefoot running has been documented by health care professionals, researchers, shoe designers, etc. to lessen chronic running injuries, such as: runner’s knee, plantar fasciitis, shin splints, patellar tendon syndrome, and a few others, however, new injuries such as metatarsal head stress fractures, lower leg stress fractures, calcaneous stress fractures have been on the rise. Many healthcare professionals, researchers, and shoe designers are contributing these new injuries on going to minimalist too quick, too fast, too soon, too long. As the makers of Vibrams Fivefingers (VFF) have indicated, for a person to run their longest run, at the same pace, on the same terrain may take two full years for an injury free transition. But since we are a country of instant gratification, progressiveness is a foreign word to most Americans. For more information and to check out some of the new shoes, drop by The Runner’s Sole. For more research information on minimalist running check out www.therunningclinic.ca or for shoe reviews www.runblogger.com.  RACING:  The Chambersburg half-marathon had some stellar performances. Check out the overall results at www.chambersburgrrc.org. The Boston marathon is looming for many local runners; some veterans, some first time qualifiers. Still fun for all and every trip up north feels like the first time. A team of elite master men from Hagerstown’s CVAC will be racing for a top team spot. Team members include Rob Hovermill, Tim Fisler, Tim Schuler, and myself. Top three overall times will be used to calculate the team standings. This should be a fun and challenging team event. Laurie Dymond will also be running for CVAC as a master female. A PR for Laurie is within her grasps as she has been running and training very hard. Hagerstown’s Andy Mason will be the open male contender for a great fininshing time. All runners coached by the legendary Mike “Pink” Spinnler.  Thanks Pink for all you do!!  Local races are popping up all over the place. Check out www.therunnerssole.com or www.charmbersburgrrc.org for upcoming races. To any Race Directors out there, if you want your race listed on either web site send your information to me and I’ll post it on my site and forward the info to CRRC for posting on their site.  The Runner’s Sole Ladies racing team is gearing up for the American Odyssey Relay. This is an ultra team of 9 ladies who is looking at being tough competitors in the open female category. The relay begins in Gettysburg and ends 200 miles later in Washington, DC.  Each lady will run 4 legs of varying distances over various terrains. They begin at noon Friday April 29^th.  The Runner’s Sole ultra team from last year consisted of 7 men and 2 women and finished 2^nd overall. Hopefully, a top 5 finish this year for the lady’s. Good luck to the ladies!! Good luck to all who are racing somewhere over the next few weeks.  I hope you’ve enjoyed the first The Runner’s Sole newsletter. Any comments, good or bad, are encouraged for improvement of the newsletter.  Until next time, run strong, run often, and run healthy!  The Runner’s Sole 

Biomechanics Seminars are Sundays at 5pm at The Runner’s Sole. $10/person. Upon conclusion of the seminar, each participant should be able to: 1. Demonstrate functional running form. 2. Define rear, mid, and forefoot landing zones. 3. Differentiate between barefoot and minimalist running shoes. 4. Differentiate between running cadence and pace. 5. Plan and execute an endurance training program for their goal distance. 6. Plan and execute race day nutrition. Each week will begin with form drills followed by a new additional topic. This week will be Endurance Training with special emphasis on race day nutrition.