Author: idratherbestrongthanskinny

Is Running Bad for Your Knees?

On By idratherbestrongthanskinnyIn marathon training, running, The Boston Marathon, The New York City MarathonLeave a comment

Originally published at https://finishlinept.com/team-finish-line/runningmyth-knees/

Whether you’ve been running for 10 years or 10 days, you’ve likely gotten this question when disclosing your healthy habit: “But isn’t running BAD for your knees?” It can be hard to argue with individuals who’ve been listening to anti-running propaganda for their entire lives, but fortunately there’s plenty of research to disprove this myth.

Although running certainly puts stress on your joints — it’s a single limb hopping activity, after all — multiple studies have found that recreational running is not associated with an increased risk of knee osteoarthritis. In fact, multiple studies, including a 2021 systematic review and meta-analysis (AKA, a study that synthesizes data from a wide variety of other studies) found that running can actually be advantageous for your knees. By loading the knee joint during running, researchers believe you’re actually helping to facilitate nutrition penetrating into the cartilage of your knees while simultaneously squeezing out metabolic substances, like water. Since cartilage assists the movement between your bones, as well as absorbs shock and transfers load through your bones to reduce friction, this is an act of service for your joints that can actually help protect them. 

While this particular review did find that running has a short-term adverse effect on cartilage oligomeric matrix protein (COMP), a biomarker (or indicator) of osteoarthritis, this increase was only temporary, with levels returning to normal within 1 hour. No adverse effects were found on knee cartilage volume or thickness, which are both often affected by OA.

Although the 2021 systematic review was pretty conclusive (researchers combined and synthesized results from two randomized controlled trials and 13 cohort studies), other research exists to back up its results. A 2017 cross-sectional study taking into account 2637 community adults found no increased risk of knee osteoarthritis among self-selected runners compared to non-runners. Other studies have found that not only is running not harmful for individuals with osteoarthritis, but it can even be beneficial: A 2019 cohort study from the Osteoarthritis Initiative that analyzed over 1,000 adults over 50 with knee osteoarthritis found that not only was running not associated with longitudinal worsening of knee pain or structure degradation, but running also helped reduce pain in individuals with knee osteoarthritis. 

Of course, some individuals will experience knee pain throughout the course of their running career, as the knee is the most commonly injured body part in runners. But these injuries — including patellofemoral pain syndrome (PFPS), iliotibial band friction syndrome (ITBFS), and patellar tendinopathy (PT) — are often due to overuse, muscular imbalances and weaknesses, and faulty biomechanics. Not only can these injuries typically be treated in an outpatient orthopedic physical therapy setting, but they’re also reversible. 

This evidence may seem confusing, and it’s normal to wonder how exactly a runner’s knees can withstand so much loading, so often. Some researchers think that in addition to providing nutrition to your joints and keeping cartilage healthy, your cartilage also goes through changes to keep up with your running habit. A study from 2020 suggests that medial knee cartilage likely adapts in runners as they age in order to withstand a lifetime of running — proving that runner’s knees aren’t “bad,” they’re just resilient. 

What’s A Gait Analysis, And Should All Runners Get One?

On By idratherbestrongthanskinnyIn marathon training, runningLeave a comment
This article was written for, and originally posted to Athletic Lab PT’s blog.

Running is seemingly a simple activity: Put one foot in front of the other.

Repeat. 

And again! 

But the truth is, there’s nothing simple about the act of running. If you think about it, you’re actually hopping from one leg to the other, carrying the load of three-times your body weight on one foot with every step. That’s no easy feat — even if some runners make the process look effortless!

For these reasons, your running form is incredibly important. It can make the difference between avoiding and/or preventing injuries, and recovering from chronic aches and pains. It can even help you inch closer to that shiny new PR!

So, how can you identify problems with your running form — and once you find them, how do you address them?

That’s where a gait analysis comes in. 

A gait analysis can identify biomechanical abnormalities in your running stride — in other words, any movements that could be compromising your ability to run in an injury-free and energy efficient way. It allows a physical therapist to take a measurable and quantifiable assessment of your run to optimize solutions for better movement and performance. It can also help recognize potential areas of weakness, providing simple facts about your running stride that can help you become a better runner in the future.

Curious if it’s right for you? Here are 6 things you can gain from a gait analysis:

1. Whether you’re a heel striker or forefoot striker

Whether you land on your heels, midfoot, or your forefoot is referred to as your footstrike, and there’s a longtime debate in the running community about which method is superior. Well, you can quit arguing: Neither method is “best.” But each style requires a different percentage of muscle strength. For example, a heel strike pattern puts a high demand on our quadriceps muscle — so if your quads are weak, but you consistently land on your heels, you might not be giving your body enough shock absorption to steer clear of future injuries.

Your physical therapist can help identify your foot strike pattern and then come up with a treatment plan to help strengthen the muscles necessary to sustain that pattern.

Knowing your foot strike pattern can also help your physical therapist recommend certain footwear and shoe styles that work better for your individual needs.

2. If you pronate, supinate, or have a neutral running style

Some runners tend to rely more heavily on the inside of their foot (pronators), while others land more naturally on the outside (supinators). During a gait analysis, your physical therapist can identify which category you fall into, then develop a therapeutic intervention (including exercises!) to strengthen your foot and avoid injury. 

Your PT can also recommend shoes that may complement your foot positioning and provide additional support. 

3. Your cadence

Running cadence, also called stride rate, refers to the number of steps per minute (SPM) you take as you run. Research shows that running cadence affects impact peak, kinematics, and kinetics of your run — all fancy terms which influence injury risk and recovery. Allowing a physical therapist to assess your cadence and find your optimal stride rate can both improve running economy, influence recovery, and prevent future injury. 

4. Any outstanding muscle imbalances

Watching you run allows your physical therapist to identify movement patterns that may clue one in to muscular imbalances that are present, like a greater pelvic drop on one side compared to the other. By observing movement patterns and then testing the appropriate muscle strength, your physical therapist can come up with a strengthening program to avoid overuse and prevent future injury.

5. Room for improvement

By simply watching you run for a few minutes, a physical therapist can perform a movement analysis and identify areas of improvement in your running stride. For example, did you know that a slight forward trunk lean can decrease the load on your knees without affecting the load on your ankles? 

If you’re experiencing pain or discomfort during a run, a gait analysis allows a physical therapist to identify potential causes of the problem. This makes it easy to help you implement solutions that can improve your chances of recovery.

6. A way to measure progress

Whether or not you’re experiencing pain or recovering from an injury, a gait analysis is a great way to determine where your running stride is currently at, so your PT can come up with a treatment plan that fits your needs. After several weeks and/or months of intervention, a future gait analysis can measure the progress you’ve made — allowing your PT to optimize your treatment plan to unlock movement efficiency potential.

***

So, where can you get a gait analysis, anyway? The physical therapists at Athletic Lab are happy to help. 

Opportunities at your local running store may also exist, but having a gait analysis performed by a physical therapist will ensure a professional is looking out for your best interest

10 New Year’s Running Resolutions That Have NOTHING to Do With Your Pace

On By idratherbestrongthanskinnyIn cold weather running, fitness trends, Inspiration, marathon training, runningLeave a comment

“Get faster” is the “lose weight” of running resolutions — am I wrong?

If you want to use the start of 2022 as motivation to PR your next race, that’s amazing. But for many of us, it’s unrealistic. 

It’s a resolution without a plan that is often too generic to actually accomplish, and will only lead to disappointment and frustration. 

Plus, if you actually get faster but don’t qualify for Boston or PR on race day, your entire process and effort can feel meaningless, even if you’ve made solid improvements and have demonstrated growth. 

That’s why I’m challenging you to choose a different running resolution this year.

Here are 10 New Year’s running resolutions that have nothing to do with your pace.

1. Tackle A New Distance

While running a marathon will always be impressive, 2022 could be the year you bust out of your marathon rut and try a new or unfamiliar distance. The pros? You’ll PR instantly, for one. You’ll switch up your training regime. And you’ll challenge your body to do something new and different! For me, my “new” distance will be the 10k. Even though it’s not completely new, it’s definitely unfamiliar and I’m excited to see how it goes.

2. Strive To Be More Consistent

I train a lot of athletes where the potential for major running improvements is right there — if only they could be more consistent with their training. By more consistent, I mean actually sticking to a training schedule, or saying you’ll run three days a week and actually doing so. It means planning for the unexpected, setting a reasonable goal for days of running per week, and ditching the excuses.

3. Take On A New Vert

For the “extreme” types reading this list, why not make it your mission to get more VERT this year? This could involve signing up for a race with a ton of vert (hello, Double Dipsea, Red Bull 400 and Loon Mountain Race) or creating a weekly or monthly vert goal. This takes the pressure off speed, but will really help you build your power in 2022.

4. Commit To A Weekly, Monthly or Yearly Mileage Goal

On Christmas, my uncle (a cyclist) told me he was less than 50 miles away from completing his 4k mileage goal, which he could easily accomplish with 1 or 2 more rides before December 31st. I was proud (and also envious)! Having a yearly mileage goal is something you can work on all year and slowly chip away at. For individuals with shorter attention spans, weekly or monthly mileage goals are great way to challenge yourself and stay consistent, too. 

5. Try A Run Streak

A run streak is not for everyone, and I definitely understand the power of the rest day. But for some individuals looking to improve consistency and up their mileage, a run streak could be a great way to kick off the New Year. You don’t have to hold it for a crazy amount of time, but even just kicking off January 2022 with 31 days of running is a feat within itself!

6. Strength Train More

This is a goal that all runners can (and should) get behind — myself included. Running requires a ton of work from multiple muscles and muscle groups, and if you have any significant weaknesses, I can guarantee it will eventually amount to some type of injury. Visiting a direct-access physical therapist to help identify strength deficits is a great way to start. They can then help you with exercises and a training plan to get you back on track and prevent injuries before they begin!

7. ‘Just Show Up’ To That Running Group You’ve Been Watching on Instagram

Joining a regular running group can do a ton for your running consistency, motivation, and your morale. Not only is it great to be in a group of like-minded individuals chasing their goals, it’s also helpful to find other runners who you can chase or challenge during workouts so you both get stronger. You’ll likely find some new training buddies, and hopefully some new friends.

8. Challenge Yourself To More Speed Workouts

While this goal may result in getting faster, it’s more about the process of actually finding, committing to, and performing speed workouts than the endgame. This may require a little bit of research and planning, including finding a track, running path or treadmill access, but the juice is definitely worth the squeeze.

9. Improve Your VO2 Max

VO2 Max is the maximum amount of oxygen your body can consume during exercise. Basically, the higher your VO2 max, the more physically fit you are. This resolution may not be accessible for everyone, but if you have access to the equipment, it’s a great way to challenge yourself and improve your aerobic capacity. You can also estimate your VO2 max using your heart rate with the Rockport Walking Test or Single-Stage Submaximal Treadmill Exercise Test. 

(Fun story: This year in my Exercise Physiology class, my professor offered $100 to anyone who could score over 60 on the Vo2 Max test. I scored a 58.9 — and was SO exhausted (and frustrated to have missed it!). So obviously I have been running hill repeats on the treadmill at the gym every week since!)

10. Try Mindful Running

Again, this resolution isn’t for everyone, but it’s a great way to get back in touch with your love of running as well as to clear your mind on the go. You can practice mindful running by ditching your watch or covering it up during a run and not paying attention to the numbers, by choosing a meditation you can listen to on a treadmill run, or by simply choosing a theme for your run and choosing to proactively think about it along your route. There’s no wrong way to do this. 

***

Running is different for everyone, so whatever your goals for the new year are, be proud of them and don’t compare yourself too harshly to others.

Cheers to a great year of running in 2022!

How Long Should You Taper Before A Marathon? Here’s What the Research Says

On By idratherbestrongthanskinnyIn fitness trends, marathon training, The Boston Marathon, The New York City MarathonLeave a comment

After months of intense marathon training, it can feel counterintuitive to slow your roll in the last few weeks before your race. But that’s exactly what a taper is: An opportunity to tone down your training, reduce your mileage and intensity, and let your body really absorb the months of hard work you’ve put in — while simultaneously resting in order to regroup your full strength and energy by race day.

For some runners, the taper is a dream. A chance to rest after a physically and mentally demanding couple of months?! Bring it on! 

However, a lot of the runners I coach absolutely HATE the taper. Even though it’s designed with optimal race performance in mind, it disrupts the routine they’ve so diligently followed for the past several months, and can even make them feel lazy. Many of my runners report feeling sluggish rather than rested. And for some of my female athletes especially, this less intense volume of mileage worries them that if they don’t pay close attention to their nutrition, they’ll have a few extra pounds to cart around with them on race day.

This leads to a lot of athletes “kind of” (but not really) tapering, or asking me to keep their taper short and sweet (just two weeks).

Despite the apprehension about the taper, research shows that a longer, more disciplined taper may improve marathon performance.

A study published in Frontiers in Sport and Active Living analyzed the training activities of more than 158,000 recreational marathon runners to define tapers based on a decrease in training volume (or weekly mileage). 

Researchers found that strict tapers were associated with better mathon performance compared to relaxed tapers, and that longer tapers (up to three weeks) were associated with better performance when compared to shorter tapers. In fact, a strict three-week taper was associated with a median finish-time saving of 5 minutes and 30s, or 2.6%, when compared to a shorter taper.

These study results are similar to previous research on the subject, and suggest that recreational runners can improve their marathon performance by adopting a longer, more regimented taper.


The bottom line? The dreaded taper might just be your ticket to a new PR. Embrace it!


Smyth B, Lawlor A. Longer Disciplined Tapers Improve Marathon Performance for Recreational Runners. Front Sports Act Living. 2021;3:735220. Published 2021 Sep 28. doi:10.3389/fspor.2021.735220

How long does it take to recover from a marathon?

On By idratherbestrongthanskinnyIn marathon training, runningLeave a comment

Running a marathon can take a huge toll on your body, as the physical act of being on your feet for hours at a time requires strength, muscular endurance, aerobic capacity and tons of willpower. So if you’re someone who just ran the Philadelphia marathon (or New York City, or Chicago, or Los Angeles) you may be wondering: How long should you rest after a marathon?

While there are tons of training plans and regimes to help you tackle those 26.2 miles, there are unfortunately way less “recovery plans” or programs — only very expensive recovery tools. To help out runners looking for recovery advice, I turned to the latest research studies to find out.

One of the best ways to determine how your body is recovering is to measure the response of your blood biomarkers. While this isn’t feasible for everyone, a study published in the Journal of Strength and Conditioning Research analyzed blood levels of lactate dehydrogenase (LDH), creatine kinase (CK), high-sensitivity troponin T (hs-TNT) and C-reactive protein (CRP) in 86 runners 24 hours before a marathon, immediately after the race, and 24, 48, 96, and 144 hours post-race.

Lactate dehydrogenase, an indicator of tissue damage, normalized after 192 hours, or 8 days. Creatine Kinase, another indicator of muscle damage, peaked at three hours post race and normalized after 144 hours, or six days. High-sensitivity troponin T, used to detect cardiac tissue damage, normalized after 96 hours or  4 days.

The first three biomarkers normalized after 8 days, but C-reative protein, a biomarker for inflammation, reached its peak at 24 hours post race, and despite decreasing slightly, it was still high 8 days after the marathon.

So, what does this all mean?

Although everybody (and everybody’s body) is different, researchers of this study suggest run coaches should avoid scheduling training sessions that elicit more muscle damage — including running and strength training — during the immediate 96 hours, or four days, after a marathon. As creatine kinase levels are only just starting to decrease, athletes are at a risk of developing rhabdomyolysis if they push themselves too hard. If you’re a workout junkie or just need to move in the week after your race, aim for something low-key and low-impact, like a yoga flow or a float in the pool.

Runners can also expect to experience inflammation for more than a week after the marathon — which means your body isn’t ready to dive back into an intense training program just yet. To avoid chronic inflammation, you’ll want to continue to take it easy and give your body the rest it needs (and deserves!) for up to two weeks. Stressing your body and extending the life of inflammatory biomarkers can have negative effects on your muscle’s ability to heal, and your immune system.

It would be nice to know when C-reative protein levels actually normalized in this sample size, but that’s just one limitation of this study. And while its findings are consistent with previous research, it’s important to remember this is also just ONE study, with a specific demographic of runners. It’s important to listen to your own body, especially as you ease back into workouts after a respectable time off.

So, now that you know how long your body takes to return to baseline, it’s time to determine how to be proactive about your recovery. There’s another study (and post) for that.

Stay tuned!

//

Bernat-Adell MD, Collado-Boira EJ, Moles-Julio P, et al.. Recovery of Inflammation, Cardiac, and Muscle Damage Biomarkers After Running a Marathon. Journal of Strength and Conditioning Research. 2021; 35 (3): 626-632. doi: 10.1519/JSC.0000000000003167.

Does weather really dictate running performance?

On By idratherbestrongthanskinnyIn cold weather running, marathon training, running, The Boston Marathon, The New York City Marathon, travelLeave a comment

It’s marathon season! Which means everyone with a race on the calendar is fixated on one thing, and one thing only: The weather.

That’s right. Out of all the things you can and can’t control on race day, obsessively checking and rechecking the weather seems to be a runner’s favorite past-time. As a running coach, I’ve heard all sorts of theories on “the best weather for running,” ranging from cold-weather enthusiasts to those who thrive off sunny skies. But it made me wonder: what’s actually the best weather for running a marathon?

A 2020 study published in Medicine & Science in Sports and Exercise analyzed meteorological data for 1258 races — from the marathon, to the 50k, to the 5k and the 3000m steeplechase — held between 1936 and 2019 across 42 countries, enabling analysis of 7867 athletes. Through machine learning, it concludes that a Wet-Bulb Globe Temperature of between 10 and 17.5 degrees Celicus — or 50-63.5 degrees Fahrenheit — increased the likelihood for peak performance. For every degree outside these optimum conditions, performance declined by 0.3-0.4 percent.

A different study published more recently in Frontiers of Physiology analyzed data from the Berlin Marathon results over the last 45 years, and found that temperatures greater than 15 degrees Celsius (59 degrees Fahrenheit) and higher precipitation levels impaired performance of master marathoners.


So, what’s the moral of the story? While you can’t guarantee a perfect weather day, if your heart is set on a PR, you can schedule your next race strategically. Pick a marathon in a specific location and at a specific time of year to increase your chances of waking up to good weather. While you’ll probably still obsess over your weather app in the weeks before the big day, at least now you can do so with a little more science on your side.

Life Lessons From My First Almost-DNF

On By idratherbestrongthanskinnyIn marathon training, race recap, running, The Boston MarathonLeave a comment

I was running around mile 16 of the 2018 New Jersey Marathon when I pulled over to the side of the road, slowed to a walk, and started unpinning my race bib.

I didn’t want to be running this race anymore; I wanted nothing to do with it. I had been gunning for a sub 3:15 marathon time, and after a very on-track first half marathon, my mile splits were getting longer and longer, and my legs were feeling heavier and heavier. My goal time had slipped beyond my reach, and my determination to run had slipped away.

I had no positive thoughts in my brain — which isn’t that rare. But usually during a marathon, I can will myself to keep going. Today felt different, though.

I couldn’t quite put my finger on why. I’d been in this position before… In fact, I’d been at this exact point of this very race several times before: The New Jersey marathon was my second full marathon and my first Boston-qualifying race back in 2013. It was the marathon I ran in a downpour in 2016 after the person I loved broke up with me outside of my apartment after I had rushed home from a long bike ride to be with him. On top of all that, I had just run the Boston marathon a few weeks earlier. I knew I was very capable of finishing. But at that moment, I felt I had nothing left to give.

I pulled out my phone from my race belt to text my coach, Chris Baker, who was waiting for me at mile 20. 

“I’m not finishing this race,” I told him. “I just took off my bib.”

Continue reading “Life Lessons From My First Almost-DNF” →

Running Won’t Be For Everyone Until We Address the Racial Bias in Our Sport

On By idratherbestrongthanskinnyIn headlines, runningLeave a comment

Over the past few weeks, I’ve been dedicated to listening. I am committed to being anti-racist, but this is not about me. It’s time to amplify voices, experiences and perspectives that have been shut down, muted, and interrupted in the past. Running won’t be for everyone until we address the racial bias in our sport, and for us to do that, I think we need to educate ourselves.

Below, I’ve shared some telling and thought-provoking essays, interviews, and voices from the Black running community. These important stories need to be heard—and hopefully will inspire all runners to do better.

From Outside Online: Meb Keflezighi on Being Black in America by Martin Fritz Huber

I’ve had the pleasure of meeting Meb, and he was quite possibly one of the nicest, most humble people I’ve ever come into contact with. Here, he talks about his own involvement in protests, and his personal experiences as a Black American professional runner. Continue reading “Running Won’t Be For Everyone Until We Address the Racial Bias in Our Sport” →

A Run Coach Explains How To Safely Start A Running Regime While Quarantined

On By idratherbestrongthanskinnyIn Inspiration, runningLeave a comment

It’s amazing to see so many people embrace running as they face quarantine mandates and practice social distancing due to the COVID-19 outbreak. Running has always been a therapeutic outlet for me, both mentally and physically, and research shows that running boosts your mood, reduces stress, strengthens your immune system, and helps you sleep better. But as a RRCA-certified running coach, I do worry that a lot of people may be jumping into a running routine too quickly—and ‘too much, too soon’ is the perfect recipe for injuries. 

To help everyone looking to find refuge in running right now begin, or get back to, their practice in a safe and sustainable way, I put together a list of major DOs and DON’Ts to follow as you develop your personalized running routine. As an added bonus, I included a two-week ‘return to run’ training plan. Continue reading “A Run Coach Explains How To Safely Start A Running Regime While Quarantined” →

The Best Virtual Workouts You Can Do While Practicing ‘Social Distancing’

On By idratherbestrongthanskinnyIn Fitness Classes, fitness trends, running2 Comments

I don’t know about you, but I’m feeling pretty oversaturated with COVID-19 updates, and I’d really rather focus my energy someplace else right now. And one of the healthiest ways to distract myself is exercise. Unfortunately, with gyms shutting down and group fitness being discouraged, it can be difficult to feel motivated to work out. As a run coach, cycling instructor, and writer who’s publicly acknowledged how exercise helps manage anxiety, the thought of being without my running buddies and fitness communities at this time is pretty devastating. Of course, we all know there is much greater devastation going on in the world, and it’s up to us to keep things from getting even more out of hand than they already are. 

Luckily, there are plenty of workouts you can do while practicing social distancing that don’t require other people. And the best part? Most of them are 100% free! Continue reading “The Best Virtual Workouts You Can Do While Practicing ‘Social Distancing’” →