Preparing for a Race

I am excited about the Octoberun Fest this Sunday because a lot of our friends will be joining the race and it will be their first time to join.

This blog entry is for all novices in racing, including me (this is just my 3rd race to date but I will be running the 5-km event for the first time).

Here are the General Racing Tips from Running for Ftness:

1) Enter in advance. I guess many have done this already since Octoberun Fest does not have an on-site registration.

2) Plan what to bring. Here is a checklist of the things which you need to prepare the night before the race. I have modified the list to suit a Filipino racer:

• race clothes
• running shoes
  
• running watch
• clean dry clothes, including t-shirt, underwear, socks
• change of shoes
• toilet roll
• money
• banana
  
• recovery drink
• safety pins
• race number

The following stuff are my personal recommendations which you might also want to bring:

• sunblock - it was scorching hot during the King of the Road race and this Sunday's event might bring on the same heat
• cap - highly recommended
• sunshades/ eyewear - if you don't want to end up squinting during your last few kilometers
• i-pod/ headset - for the first time runner, it can get lonely out there when your friends have gone ahead of you or have fallen behind you
  

3) Arrive early. Preferably arrive 30 minutes before the race time to go to the toilet, warm-up, stretch and familiarize yourself with the route.

4) Start slowly. Running too fast too soon is a big mistake. It will cause the build-up of lactic acid in your muscle which will make you tire easily. What is suggested is that you maintain a comfortable pace and chat with your co-runners then in the last 2 km, pick up your speed if you are able to and get ahead of those who ran ahead too soon. If only I read this sooner, I would not have allowed myself to be swept off by the runners during the KOTR race.

5) Don't weave. Believe me, you will be tempted to especially if there are many participants in the race and you just wanted to get ahead of everyone. It is said that trying to overtake runners at the start will make you lose energy in the end.

6) Finish looking good. When you see the finish line, pick up your speed to gain composure. Some local networks might be covering the event. Better to be looking good when people see you at the primetime news. However, the past two races I have participated in, the media were actively covering the beginning of the race and not the end.

7) Enjoy it. I will not paraphrase this sentence. This is so true. "Your first race is very special, and you will remember it for years to come."

Read my blog entry on Warming up and Warming down because you need to do this during the race.

Glycemic Index

What is glycemic index?

According to my reference, The Complete Guide to Endurance Training, "it measures how much glucose levels rise in the blood after eating carbohydrates".

The following are the given values to classify food:

1) High glycemic food have values greater than 85. Examples given from Running for Fitness are as follows: Glucose, cornflakes, weetabix, brown rice, white rice, bagel, baguette, parsnip, baked potato, raisins, and Mars bar.

2) Moderate glycemic foods rate from 60-85. Examples: All Bran, muesli, buckwheat, basmati rice, spaghetti, muffin, carrots, peas, baked beans, banana, and orange.

3) Low glycemic foods rate below 60. Examples: Chick peas, green lentils, red lentils, soya beans, kidney beans, apples, pears. plums, peanuts, milk and yoghurt.

What is your guide for intake?

Before long work-outs, you must eat foods with low to moderate glycemic index. During long work-outs and for recovery, you must eat high glycemic foods. On ordinary days, you must consume more low glycemic index foods so that your blood sugar level is maintained at a stable level and you also maintain your weight, emotion and good immune system.

Am I Ready for a Marathon?

Perhaps most of you who have hurdled the 10-km event now feels that the next goal to go for is the half-marathon or the marathon.

I do not have much details regarding the half-marathon for now, but for the marathon, it is recommended that you have a running history of at least a year with the frequency of three times a week. That is according to the Running for Fitness book. That makes me ineligible until August 2009. Though my husband thinks we should set our goal towards the half-marathon by middle of next year. This morning I ordered some books from Amazon.com which covers this topic but I will not get my hand on these precious treasures until December, when my sister-in law comes home from the US.

Anyway, for now, let me use the Complete Guide for Endurance Training as reference. According to this book, there are different periods for training: 1) Base training which is the preparatory building phase and the most essential foundation of the training which covers aound 8-12 weeks; 2) Speed training which is when you push your body to prepare it for the demands of the event which covers your next 4-8 weeks and finally, 3) Taper and Peaking which gradually reduces your training in 2-14 days.

So for the base training, the rule of thumb is to run slow for long distances. The goal is to build your endurance. You can start shedding unwanted weight at this stage. The speed training will initially deal more with training intensity rather than duration. So you decrease the length of time you run but you increase the speed. However, you should mix this with intervals of slow, long runs in order to maintain your endurance. Then towards the end of your speed training, you do the overtraining. This part is when you push your body to the limit but this should be done only during the third or second week before the competition. The most important part about the overtraining is that it should immediately be followed by the taper because it is during the taper when the adaptation occurs. Without the taper, the body will not be able to recover and this can lead to serious injuries or overtraining.

This kind of training can also be adapted for shorter races but this is more important for long races. A lot of people may get away with doing a 10-km without much training (that's me!) but the marathon is entirely a different thing altogether and should be planned carefully. That can mean looking at the Takbo.ph calendar and looking at the possible races for 2009 so that you can carefully lay out your training program.

How to warm up and warm down

I have this mistaken notion that warming up is only for those who will be running the marathon. That is defined as a long distance run of 26 miles, 385 yards, or 42.195 km. How greatly mistaken I am. On the contrary, warming up is actually geared more for those who will be running short distances than for the marathoners. Surprise!

You see, the purpose of warming up is to actually prepare your body for that sudden burst of energy. It increases your muscle temperature so it can do its function better , which is contraction and relaxation. It also increases blood flow so that blood can continue to bring oxygen to the different parts of your body especially where it is needed the most,....our muscles for running. Have you ever experienced muscle cramps? Well, it is not just due to lack of stretching, but mainly it is due to production of lactic acid, a toxic waste product of anaerobic metabolism. Sounds like a lot of hype?! I would not want to delve into biochemistry here. Let us keep this simple. You just have to know that lactic acid can cause you fatigue and muscle cramps.

If you are running less than half a marathon (21 km), then you SHOULD warm up 20-30 minutes before the race. Why? Because it will take time for your body to get well-oiled for that short run and the sudden burst of energy will cause the body to shift to anaerobic metabolism which will in turn lead to easy fatigue. How intense should be your warm up? Start with a slow jog and gradually increase pace just up to that intensity where you can still do the Talk Test. Then stretch for 5-10 minutes then continue with running at an easy pace until 5 minutes before the race starts.

For those who are doing longer runs, however, you do not need to do as much warm up because what you want to avoid is the depletion of your glycogen stores. Meaning you want to conserve as much energy as you can for that long hurdle. You may just want to do a light jog, nothing of great intensity, for a shorter duration.

What about warming down? I guess a lot of you out there are guilty of not doing a warm down. After approaching the finish line, you just want to be with your friends, drink your sports drink and exchange anecdotes. But a warm down is just as essential as a warm-up for those who ran distances less than the half-marathon. Again, another surprise!

The purpose of a warm down is to eliminate the toxic wastes from your body. So you need to keep moving in a slow pace (jog or brisk walk) for 10-15 minutes and allow the blood to wash off the metabolic wastes that were produced during your heavy exertion. This will help your body recover faster, otherwise, the sudden halt will also bring down your metabolic rate abruptly and this will cause the waste products to remain in your system. The warm down also prevents the dizziness from occuring because it will keep the blood from pooling into your legs which can make you wobbly. As for the marathoners, warming down may just consist of continuous movement for a while since only a few would still have that energy left to do a jog or a brisk walk.

Basic Training Concepts 2nd round

I guess by now you have already assimilated the first seven basic training concepts. Good for you! Let me continue with the remaining seven.

8) Maintenance

Some countries have off-season for running competition so those who live in these countries tend to stop training during these seasons. Maintenance simply means to continue on doing your running program even when it's off season. Since I am new to running, I am not sure if there is an off-season in the Philippines at all. I'd presume not. Perhaps there may just be cancellation of scheduled races when a typhoon hits the country but other than that, I'd say races tend to be scheduled year-round. If weather restricts your running on your usual outdoor track, hit the gym instead, just to keep up with your programme.

9) Listen to your body

I think this is the most consistent admonition that I encounter in running books. All runners must learn to listen to their own bodies before, during and after training. There is a big difference between the usual soreness that you feel after a hard workout and a specific pain in a specific part of the body. The latter needs a consult with your physiotherapist or a sports medicine specialist. An ounce of prevention is better than a pound of cure. You must also know the symptoms of overtraining and learn when to just lie in bed and recover or to hit the tracks.

10) Quality vs. quantity

More does not necessarily mean better. Have a good training plan that will put the right type of training for your particular goal, with the right type of intensity and duration.

11) Goal Setting

Goals should be specific, reasonable and realistic. Do not set to train for a marathon in just four weeks! There are specific guidelines for the duration of training and the frequency with which you train depending on the type of event which you plan to participate in. You can check the table on the left. I'd surmise that the half-marathon event would require a preparation time between 12-16 weeks. It's not specifically stated in the book but you can actually deduce from the other given information in the table. Actually ,I am very guilty of not following this type of guide, since I did not know this existed at all. My first walk-run was for a 10-km event (remember the Men's Health Miracle Run?) and my history for training at that time was archaic, if any. The angels have been very kind to protect me from injuries.

12) Trainability

You may not be consistent with your progress but the key is you should be very patient with yourself.

13) Warming up, warming down

You do warming up before your training and warming down after your training to reduce injuries and improve your performance. I think there's a good material for this and I might tackle this on my next blog.

14) Technique

There are techniques and strategies that may work well for you. Refine these techniques.

Hope these basic training concepts will come in handy for you. My husband and I just recently registered for the Isuzu Shake, Rattle and Run event. I think it's gonna be cool... I mean, literally (!) since it's gonna be a night run. But this time, I will just do the 5-km event. The Adidas King of the Road run last October 11 was extra challenging not just for the run on the flyover of Buendia but for the scorching heat of the sun! Now, I have added to my basic paraphernalia a sports sunglasses and a sunblock. The Spyder eyewear is nice because it is not so expensive, not so heavy and you won't mind your sweat soaking the rims.

I hope the Night Run is just as prompt as the Adidas KOTR event. My husband and I were really impressed with the organizers of the KOTR. Our salutes to them!

Basic Training Concepts

Now that my husband and I have been monitoring the races that are being scheduled, I wanted to have a more laid-out plan for my running so I can improve my performance in races (in terms of personal best) as we go along.

I got this book by Jon Ackland, The Complete Guide to Endurance Training and I would like to share with you the 14 Basic Training Concepts that I found quite interesting:

1) Specificity

This simply means you have to be very specific in your training. It should simulate your racing performance as much as possible. So if your goal is to run a 5-km in 30 minutes, then that should be the pattern for your training. The closer you get to the day of the race, the closer should be the simulation. I think that really makes a lot of sense!

2) Frequency

This I find easy to do. It simply means being consistent with my running schedule. I usually run 3x a week now for 30-40 minutes with a day or two of recovery intervals. That is far better than running for 1 and a half hour once or twice a week. You cannot cram with running as you cram for your exams.

3) Overload

This simply means "do not baby yourself"! The only way that the body can adapt to greater stress is to increase your load each time your body has already adapted to the current workload. Nothing static about training for running here. It is increasingly dynamic.

4) Recovery

Do not kill yourself either! The best way to gain improvement is to provide for periods of recovery. It is said that the period of adaptation happens while the body is undergoing recovery. So if you do not rest, you will not improve!

5) Reversibility

What you gain now is not permanent. Once you stop training, you will lose what you have gained thus far because it is reversible. Do not expect to maintain those firm abs when you assume a couch potato profile.

6) Flexibility

Do not be obsessive-compulsive when it comes to your training schedule. Of course, typhoons will sometimes visit the country. Stay at home rather than risk being struck by a lightning or a falling tree. Try to weave your training into your schedule which will not compromise your work, family or your health.

7) Adaptability

It simply means your training should be gradual and continuous for more effective body adaptation. Do not rush! You will not run out of races anyway.

I shall continue with the remaining seven basic training concepts on my next blog, lest you get diarrhea and indigestion from information overload. Besides, my little one is already clamoring for my attention.

Oh, Is There Such a Thing as Overtraining Syndrome?

Most running enthusiasts love running because of the feeling of high after a run. They say that running has improved their overall disposition and that is one of the major reasons why they are hooked up with running. But what if one day, you just suddenly lose all your enthusiasm for running and you feel lethargic all day?

Have you heard of Overtraining Syndrome?

It is essential that all runners have a knowledge of this syndrome because if caught early, a simple rest of 24-48 hours would completely reverse this. However, if this is ignored, then you may have to forego running for 6-12 weeks to recover completely. Can you afford that?

Here, I share with you the symptoms of overtraining as lifted from my favorite book Running for Fitness.

But in order to diagnose overtraining, it is important to have a training log which includes the following information: your weight, the number of hours you sleep, and your pulse rate when you wake up and when you get out of bed.

Symptoms of overtraining:

• increased resting heart rate
• increase in difference between heart rate before and after getting out of bed
• susceptibility to infections, allergies, headaches; swollen glands;
• sharp reduction in training performance; sluggishness;
• lethargy; loss of enthusiasm, energy or drive;
• irritability, loss of concentration;
• insomnia;
• loss of appetite;
• lack of sexual energy and loss of libido;
• rapid weight loss;
• diarrhea and runners' trots.

Author Owen Barder emphasized on the heart rate as a good early warning indicator. If the gap between the heart rate before and after getting out of bed is 5 beats per minute or more when you get up, then you should not train on that day. Remember, haste makes waste.

Stretch, stretch and stretch

This morning I joined the Adidas King of the Road 10-km event. There were 5,000 registered runners. I just don't know if all those who registered actually ran, or just registered for the Adidas singlets that were given away.

Anyway, the event started promptly and for a while, I was in a panic because I still did not get to do my stretching exercises. Fortunately, I was able to find a space in the crowd where I was able to do some stretches. After the 10-km run, I also made sure I did the stretches again right after the run and even when I got home. It totally paid off because I did not feel sore at all. I'm sure the 8 weeks of training also contributed to my conditioning but the stretches were the major keystones. I will share with you some of the key stretches that were discussed in my favorite book Running for Fitness.

There are 8 key stretches for runners: the hamstrings, calves (gastrocnemius and soleus), quadriceps, back, hip flexors, groin and iliotibial band. The right way to do the stretches is to perform the action and to hold the position for 30 seconds before releasing.

1) Hamstrings:lying & standing 2) Gastroc 3) Soleus 4) Quads

5) Lower Back: lying & sitting 6) Hip Flexor 7) Groin 8) Iliotibial Band

According to this book, it is more important to stretch after the run than before the run. The function of stretching is to facilitate muscle recovery, reduce soreness and reduce the risk of injury. So if you want to maintain that running form, don't forget to stretch, stretch and stretch.

Drinking Rules?

Yes, there are rules as to how much and how often you should drink when you are running. It is estimated that you lose half a liter of water for every hour that you run. So you should replenish this. According to Tim Noakes in the book The Lore of Running, you should drink around 500 ml an hour but make sure you do not drink plain water because according to the book Running for Fitness, there are already reported cases of death due to hyponatremia, which means low sodium level in the blood with excessive hydration of plain water. It is therefore recommended that you take those drinks with electrolytes and some form of simple carbohydrates.

If you are joining a race, it is advised that you hydrate yourself prior to the run. Try to stop drinking within 2 hours prior to the run to avoid the urge to urinate during the run. You can drink again just before the start of the run. For those preparing for marathons, it is suggested that you do carbohydrate-loading three days prior to the run. That means eating complex carbohydrates like pasta, rice and bread.

After running, hydrate yourself again and consume carbohydrates within half an hour immediately after. Make sure you urinate within six hours after the run. If you do not urinate after 12 hours, this could mean acute renal failure due to dehydration.

Other Running Apparels and Paraphernalia

What are the recommended running apparels?

Well, if you intend to buy clothes for running, do not buy cottons because according to the book Running for Fitness, when it gets wet, it gets heavy, irritates skin, does not insulate and dries slowly. You can buy the ones made of synthetic materials that are light and easily dries up.

As for gadgets, just go slow on the pocket because there are lots of it out there.

There are those watches with special functions like stopwatch. Just make sure it has a large display for easy visibility, it is water resistant and with easy-to-press button for lap functions. There are the other gadgets like heart rate monitor, pedometer, speed and distance monitors but these are not really all necessary for running though some people cannot do without these.

What I consider necessary for me are a shoe pocket where I put my car keys and a bottle of mineral water for hydration. With my MP4 player or i-pod, I'm good to go. Of course, when the sun is up, I use sunblock or a cap. Those are the basics. The rest, I just consider as mere decorations.

There Are Different Types of Running Shoes?!

I was just talking to another friend of mine who confessed that she really wanted to run, however, she always ends up with a hurting knee after a run that is why she switched to swimming instead.

I told her that it might be because of her shoes which she immediately refutes, declaring that she has a good pair of running shoes. I then explained that some people need to have a special kind of running shoe if they tend to overpronate or oversupinate. This brought a furrow to her forehead. I then realized that not all people who run actually know this. So here goes the different major categories of running shoes to choose from depending on what kind of a runner are you:

The Motion Control is said to be the most aggressive at preventing overpronation. The Stability helps to limit overpronation but not as much as the Motion Control. The Neutral is for the runners who also run neutrally. Lucky people! The Supinators are for the minority who oversupinate. You will not see the difference at first glance but the difference lies within. Those tiny details are built into the shoe which may be invisible to the eye but "visible" to the feet.

Yesterday, when my husband and I went into two Adidas stores to register for the Adidas King of the Road race, I asked whether they can analyze if I am a pronator or supinator. They pointed me to the Trinoma branch which they claim, does that analysis. Though I feel I am a neutral runner, I want to double check just the same because I am currently using NikeFree 5.0iD which has a really great cushion but I think is a Neutral shoes. I run as though I am running barefoot.

Though a good pair can cost quite a bit, the life expectancy of most mid-sole running shoes is somewhere between 480-960 kms. So it is also wise to log your distance to give you an idea when to change your shoes. Some people look at the bottom of the running shoes to see the extent of wear to the outer sole which is actually a common mistake. What is recommended in the book is to check the mid-sole, the spongy layer between the outer sole and your feet because this is the one that hardens and eventually reduces shock absorbency. So try to compress this with your thumb and if this is no longer compressible, you should replace your shoe. A new shoe is less expensive than physiotherapy. Other tips for care of your running shoe is not to put it in washing machine nor to use hot water to clean it.

Now you see, investing in the right pair of running shoes is just as important as having a good running program because this can actually make or break your knees... I mean your running performance. And I thought all along it was just a matter of choosing the right color that goes with my outfit or getting the one that is most comfortable on the foot. This only goes to show that indeed little knowledge is a dangerous thing.

Overpronator or Oversupinator?

When I was still not into running, my friend Ciela mentioned something about having her feet analyzed in a sports store to know whether she overpronates or oversupinate. I never heard about such a thing as pronation and supination in running. I thought it was just a marketing strategy for shoe stores. However, after reading something about it in Running for Fitness, I saw how important it can be for you to know if you overpronate or oversupinate because it will help in the choice of your running shoes. Here's how...

How do you run? It involves two basic movement of the feet. The pronation and supination. Pronation is when the heel hits the ground and the foot naturally rools in from the outside. This helps to absorb the impact of running. On the other hand, supination happens just before the take-off phase of running when the foot rolls back towards the outside. Some people tend to overpronate, that is, their feet roll in too much which makes the knee bend in across the center of the body towards the other leg. In the same way, some people tend to oversupinate, however there are more overpronators in the population than oversupinators. Overpronation and oversupination can cause injuries like stress in the ankle and Achilles tendon, knee pain, hip strains, torn hamstrings, pain in the lower back and overuse injuries.

So how do you check for overpronation? Again, let me lift it right from the page of the book:

1) Stand in front of a full-length mirror, barefoot, on one leg, with your hands behind your back, and your toes facing forwards;

2) Keeping your pelvis level and your back straght, slowly bend the leg on which you are standing;

3) Your knee should go straight forwards, over your second toe. If it bends in towards the other leg, past the big toe, then you probably over-pronate when you run.

N.B. There is also a hi-tech way of doing this. I just recently visited an Adidas store in Trinoma and I asked if they can diagnose if I overpronate. They made me run over a huge tablet which was connected to a computer and that registered my foot imprint as it landed on the tablet. I am glad to know that I am one of the fortunate ones who run in a neutral way.

Now, how does this relate to your footwear? Would you believe that there are now different categories of running shoes depending on whether you are an overpronator or oversupinator?

Check out my next blog entry on There are Different Types of Running Shoes?!