Endurance Exercises to Increase Cardiorespiratory Endurance for Long Distance Running, Improve Running Speed

And now here is the final part from our Ottawa Physiotherapy bloggers:

It is time for endurance exercises to increase cardiorespiratory endurance and improve running speed! You have started your running training program 8 weeks ago and progressed from getting the workout motivation to start with, right up to running for 30 minutes without stopping. If you've accomplished everything so far, well done! Now it is the time to increase running speed and running endurance for long distance running training.

Improving Endurance and Average Running Speed

Week 9:

This week you will be getting used to 25-30 minute runs. Remember to start and finish each session with a 5 minute walk. Do 3 sessions this week.

Week 10:

Do 3 sessions this week starting and finishing each session with a 5 minute walk. First session - 35 minute run without stopping; second – 20 minutes, third – 30 minute run.

Week 11:

Try and do a 40 minute run for one of the sessions, with your other runs about 25 to 35 minutes. With the quicker runs, try and inject some pace. I.e. run a bit faster just for a minute, if possible, try and do that several times. Start and finish each session with a 5 min walk.

Week 12:

Follow a similar pattern, with this time one run of 45 minutes. With the longer runs don't try to inject pace as it will be too hard. The objective being to run for that length of time without stopping. With your other shorter runs of 25-35 minutes this week, hopefully you'll find yourself running faster and further as you increase your fitness with the running endurance exercises.  You have all the support from our Barrhaven physiotherapy, Orleans physiotherapy, and Westboro Physiotherapy locations!!!!

So what is next? That's really up to you. If we've left you behind a bit, take your time in catching up. If you are happy with the 30 minute work out plan then that is also fine. Maybe you want to join your local running club, progress to a 10k run, or run a marathon.


Hopefully you feel great and are starting to tell your friends how much you've achieved. Maybe your excitement has become infectious and your friends want to run with you. The most important thing is that you now keep running. Best of luck!

Running Training Schedule

Beginner's Program

The running training schedule below is Step 2 of our Beginners Running Program which will help you to learn how to start jogging if you have never done it before. This running training program aims to increase you endurance or fitness to run for a long period of time.  I'm hoping that these beginner tips helps to answer the questions from all clinics at the Ottawa Physiotherapy sites including Barrhaven physiotherapy, Westboro physiotherapy, and Orleans physiotherapy locations.

hings you should know about running shoes, clothes, running cramps and running stretches before you start your daily workout schedules.

So, you have clearance from your doctor, bought a good pair of running shoes and full of motivation to lose weight, get fit and better yourself, so let’s get started!

Duration of the program – 12 weeks

Always warm up properly before you start by walking for 5 – 10 minutes. You should always finish running with cool down – 5- 10 minutes walk.

Running Training Schedule

Week 1:

Ready for your first 30 minute jog. OK, walk for the first 5 minutes at a good pace to warm up. Then mix jogging at an easy pace for 1 to 2 minutes with walking for 5 minutes at a time. Repeat 3 times with the last 5 minutes walking as part of your cool down routine. How was that? If you are out of breath – you are going too fast. Your breathing during your running training schedule should not be heavy and you should be able to carry on a conversation during running.
Unfortunately depending on your age, and your fitness level, we all develop at different rates, so you'll need to judge when to step things up or down a bit. Repeat the above 2-3 times in a week. But take 1-2 days off in between each jog, and make sure you drink lots of water.

Week 2:

We'll stick with 30 minutes, but this time, after your 5 minute walk out, mix jogging at an easy pace and walking for 2 minutes at a time, repeat 3 times with the 5 minute cool down walk at the end. Aim for 3 sessions in the second week.

Week 3:

Walk for 5 minutes to warm up then mix 3-5 minutes jog with a 2 minute walk, repeat 4 times with 5 minutes walk at the end to cool down. Aim for 3 sessions in week 3. Week 4: Walk for 5 minutes then mix a 7 minute jog and 2 minute walk, repeat 3 times with a 5 minute walk at the end. Do 3 sessions in week 4.

Week 5:

Warm up with a 5 minute walk, then run for 8 minutes and walk for 2 minutes – repeat 3 times. Do not forget to walk at the end for 5 minutes to cool down. Do 4 sessions per week.

Week 6:

Walk for 5 minutes, then jog for 9 minutes and walk for 2 minutes – repeat 3 times with 5 minutes walk at the end. Aim for 4 sessions in week 6.

Week 7:

After your first 5 minutes walk, run for 11 minutes and walk for 1 minute, repeat 3 times finishing with a 5 minute walk to cool down. Do 4 sessions this week.

Week 8:

If you have managed to keep up with this running training schedule so far great, your target this week is 3 sessions with a 30 minute run at the end of the week. If you haven't kept up, do not feel bad or demotivated. Just progress at your pace, and believe me you will get there. So walk for about 5 minutes, and then jog for about 20 minutes with another 5 minutes walk at the end. The goal here is to jog for 20 minutes without stopping. In the next session, move onto 25 minutes, starting and finishing with 5 minutes walk. During session 3, you can do your first 30 minute run without stopping, starting with 5 minutes walking as usually. After a 30 minute run, that's enough! Just walk home to cool down.

How to Start Running

I have been asked a lot of questions on how to start running at our Orleans physiotherapy and Westboro physiotherapy locations.  So I'm going to break things down in a series of articles to cover the basics to give people ideas on what to think about or try.

Get approval from your doctor – you do not want nasty surprises!

Running shoes. Getting a pair of good running shoes is very important for injury prevention and your comfort. Get expert advice from a proper running shop - not some fashion chain on the high street. In the running shop, a sales person will encourage you to do to the running test to find out your foot type and level of support you need to help to choose the right pair. The proper running shoes come at a price (normally expect to pay $70 - $140), but they will be worth it!

Get the best sports bra you can find if you are a lady.


Clothes. Should be comfortable, how fashionable you want to look it is up to you – you might just go for t-shirt and running shorts or you might want to buy clothes such as CoolMax or Lycra which take sweat away from the body.


Plan your route. Try to keep your route on reasonably flat ground. One steep hill at this stage will be too difficult. Stick to the pavement or sidewalk if you can, roads made of dirt or asphalt are better then concrete which is hard on the body. If you are using a treadmill, a cushy surface gives you more protection from injuries.


Running at night. Always remember about your safety - wear reflective clothing, run towards traffic.


Running cramps. Can be avoided by following a few simple rules:

• Leg cramps running. Running too fast too soon causes muscles cramps. If it happens just gently stretch the muscle.
• Stomach cramps. Running before your meal has digested causes stomach cramps – wait 2-4 hours after a big meal (dairy, meat and fat –takes time to digest).
• Side stitches (a sharp pain below the rib cage) can be prevented by taking evenly spaced deep breaths. If your breathing is not deep the diaphragm does not have enough time to lower for the ligaments to relax. The diaphragm tenses and causes a stitch.

Keep yourself hydrated. Before running - Drink 3- 4 cups of water a few hours before running. During running (especially in hot weather) - 8 to 10 ounces of water recommended for every 15 to 20 minutes of strenuous exercise. Replenish your fluid after running; drink as much water as you like.

Running stretches help to improve muscles flexibility and feeling less fatigued, also to prevent injuries. Always stretch after your running workouts. 

Running Tips Breathing. A correct breathing technique during running is very important for delivering enough oxygen to the muscle which helps to increase your endurance.

Summer time, and the livin's ACTIVE!

If you're like me, the recent heat wave may have left you wanting to have an afternoon siesta more than go for a run!

Fortunately for all of us who prefer to exercise in non sauna-like conditions this past weekend brought on some relief.  The huge difference in my surroundings from Saturday's workout (indoor gym) to Sunday's Gatineau Park fun had me reflecting on encouraging everyone to get outside and play.

We are truly fortunate here in Ottawa to have such an incredible diversity of great summer activities to get excited about.  From organized festivals like this past weekend's Hope volleyball event, to the myriad of provincial parks and recreational trails in the region to explore, there really is something for everyone.

After pushing through an indoor workout staring at the duct work on the ceiling of my gym on Saturday, it got me thinking that at this time of year there's really nothing that you can't do outside.

As a sample here's what I got up to on Sunday:
7:30 am - 2k open water swim at Meech lake - Blanchet Beach http://www.canadascapital.gc.ca/bins/ncc_web_content_page.asp?cid=16297-16299-90645&lang=1: At this time of year there isn't much more refreshing than an outdoor swim workout.  After not having been in the pool for nearly 5 months, I decided to bring up my short wetsuit for some flotation help.  The water was just so nice that after 1 lap around the island off Blanchet Beach I jumped out of the water and got rid of the wet suit. Coming from a triathlon background in chilly Thunder Bay, man, what a treat!

If you feel like you want to sharpen your skills a bit more before taking to the open water, check out Swim Ottawa and their outdoor sessions at the JCC https://secure.leda.lunarmania.com/~anzai0/swimottawa/Forms/Reg-MastersSummer.html .

Keeping on the idea that what can be done at the gym is even better outside, after 45 minutes in the water I moved onto the beach for some outdoor core strength. 

Sneaking in a few sets of your favorite core exercises (today it was front/side plank, oblique V-sits, bird-dog arm/leg extensions, vertical heel pushes and push-ups) comes much easier I think when you get to stare up at the leaves and clouds passing instead of air ducts! And even better, once your done you get to jump in the lake to cool off!

Men's Health Magazine had some good ideas for getting summer exercises in with this section "Your Body is Your Barbell" suggesting some good exercises to do even while on the sidelines of your kids sporting events.  Love the idea... http://www.menshealth.com/gear-up-for-summer/workouts/Your-Body-is-Your-Barbell.php

1:00 pm Gatineau Loops with Fortune repeats: Follwing a quick brunch at home (with fresh bread from the fantastic bakery in Old Chelsea http://chelseabakery.com/ ) it was time to meet up with some of the guys from my cycling team Nine-2-Five Pro http://nine2fivepro.com/wpmu/ back in Gatineau Park at the Gamelin gates.  As soon as our little pack was shredded going up Pink, I knew I was in for a bit more than an easy loop with fortune repeats. 

Group training is a great way to get the competitive fuel to fire a killer workout.  Round up your friends, head out and have fun pushing each other with whatever you're doing outdoors.  It's a great way to spice things up and push your limits.  A huge thanks goes out to my N2F crew for making me hurt-so-good, again and again!

As you'll often hear me say around the clinic - there's more to life than physio! After 4+ hrs on the bike, I was in need of some serious chilling and recharging. I was lucky enough to have that need more than satisfied by the gang over at DiVino wine studio, http://www.divinowinestudio.com/ with a stellar dinner party and wine tasting showcasing the Puglia region of Italy.  The tasty wine, mouth-watering food and great company must have done the trick - after stretching this morning my legs feel amazingly fresh!

I know that for me anyway, life really can't get much better than it did yesterday.  So get out there and enjoy yourself in and around this great city, summer's here - for a limited time only!

- Shane

Upgrade your Bike with Ottawa Bike Fitting

Bike fitting is the best upgrade

Fit is the most important consideration when it comes to deciding on a bike. Forget the fancy wheels and carbon fiber bits. If the fit isn’t right you won’t be comfortable, you won’t perform up to your potential and it could lead to overuse injuries.  At out Westboro Physiotherapy location, bike fitting is done here.

• Do you suffer from numb hands or feet?
• Is your back or butt sore after a ride?
• Are you as comfortable as you could be?
• Are you positioned to put out the most power you can?
• If you have a road bike and weren’t fitted, ask yourself are you getting all the performance you could?

Before you think about frame material or what wheels you want, think about bike fit. Consider the fact that a 60 km ride equals more than 10,000 pedal strokes. If you are riding an ill fitting bike you will be at best uncomfortable and slower than you could be, and worst case it can lead to injury.
We operate on the philosophy of adapting your bike to you, rather than the other way around.
For recreational riders it’s all about comfort. The right equipment with the right set up for you, leads to an enjoyable ride. Your butt and back don’t have to hurt.
For performance oriented riders and racers, it has to be a balance between performance, comfort and bio-mechanical alignment. I’ve been refining our fitting system for 12 years, using the most up-to-date research combined with use of fitting technology from Bikefitting.com and Lemond Fitness.
To get the your bike adjusted to you, we look at more than just your measurements. There is an interview where we find your athletic and injury history, comfort issues on the bike, riding goals and anything you might have done to try to fix any problems before coming to us.
Then we do a structural assessment. Most people have imbalances, whether in flexibility, strength or stability. By assessing which muscles may be tighter or weaker we can find and address the root cause of alignment and performance issues.
Only then do we get your on the bike. Starting with your feet we work up until you have a total body alignment on your bike. When your bike is fitted properly, you feel like you could fly. Hill climbing is easier. 100 mile rides are much more enjoyable because your hands and neck aren’t hurting. More speed, less aches and pains.
Do you want have up to 10% more power in one day?
I’ve had customers gain this much of an increase in sustained power just by having there bike adjusted to match their bio-mechanical structure. Even riders who are fitted pretty well can see improvements that would take months of training to accomplish. And this is in just a few hours of repositioning on your bike.
Each Ottawa Bike Fitting session works with your measurements, cycling history, flexibility and preferences to dial in your position for maximum performance while still being comfortable for the long haul.
A quality road bike is like a suit, it only looks good on you when it is tailor fit. By getting the three contact points ( handlebars, pedals and saddle) in the right position you will find your self riding faster and longer with less soreness. Add to this foot and knee alignment for optimal power output and injury prevention.
Getting your alignment and balance right on the bike will make riding faster and more comfortable.

Our list of fit factors includes:

• Saddle shape and position
• Saddle height and fore-aft balance
• Handlebar shape and angle
• Choice of type of handlebar tape
• Brake lever angle
• Cleat alignment and shimming
• Knee and foot alignment
• Leg length imbalances
• Pedal stroke mechanics
• Custom molded orthotics
• Crank length
• Pedal stance width

Ottawa Bike Fitting process

Serious cyclists, who spend big bucks on their bikes and log lots of hours in the saddle, will often invest in a personal fitting, available at more and more quality bike shops. A fitting, almost always done by appointment, can take over an hour and cost upwards of $100, though some are complimentary (usually with the purchase of a very expensive bike).
There are several schools of bike fit. The older theory is machine-based. It involves adjusting a universal, bicycle-like machine to each rider, taking measurements, and applying the measurements to that rider’s own bike. The newer, “organic” school is more movement-based and yoga-influenced, in that it takes the rider’s physical range of motion into account. It relies much more on the skill and experience of the fitter than on a fit-bike machine.
Ultimately, there are a few basic tenets of bike fit, and these center around the contact points with the bike: pedals, saddle, and bars. The process begins by getting the rider is on the right frame for his or her size.

Bike Fit and The Right Frame

To get the rider on the right frame, a fitter will first look at "standover height," the distance between the top tube (the horizontal frame member) and the rider's crotch. On a traditional road frame or fitness hybrid, there should be about an inch or so of clearance. A mountain bike rider may prefer a little more. While this measurement is general, the fitter will take into account eccentric frame geometry, the rider's purpose and goals, and any physical limitations or anomalies.

Fitting Bicycle Pedals

A good fit starts at the pedals and works upwards. The ball of the foot should be positioned approximately over the pedal axle. The joints where the toes meet the foot is usually (for a road bike) positioned a centimeter or so forward of the axle, which alleviates pressure on the sensitive nerves between the toes. A fitter will usually position the foot by dropping a plumb-bob from the knee to the axle and moving the saddle forward or backward to adjust the foot position.
To achieve and maintain this positioning, some form of foot retention is mandatory to keep the shoe in one place. Clipless pedals are the best option, but toe clips and straps will suffice for the rider who is intimidated by clipless pedals. Choice of pedals should be made before the fitting.

Saddle Position

The saddle’s fore-and-aft position should have been determined when the foot was placed, as it is dependent upon the length of the rider’s femur.
Saddle height is trickier, depending more on rider preference, though many fit experts will say that most cyclists, especially “serious” road riders, ride with their saddles too high. The old wisdom that the leg should be slightly bent when at the bottom of the pedal stroke is correct to a point. How much the leg is bent remains problematic and shouldn't be just loosely estimated.
The fitter looks at the heel in relation to the pedal axle when the downward knee is locked in a stationary position; the heel should be a centimeter or two below the ball of the foot. Also, when pedaling, the angle between the rider's foot and the front of his/her leg should not open at the bottom of the stroke. Nudging the saddle downward will eliminate this unwanted action.

Handlebars and Hand Position on The Bike

This last adjustment may seem the most important, as it affects the rider's angle of lean, stretch of the shoulder muscles, reach, and perceived comfort. But it can only be set after the feet and the saddle are positioned correctly.
While road racers still prefer their bars in a low position, well below the saddle, the trend today is toward a more relaxed hand position. A few centimeters of bar height can go a long way toward putting the rider in a comfortable, yet ergonomically correct, posture on the bike.
A good fitter will have a selection of stems (the piece that attaches the handlebars to the bike) in varying length and angle of rise. The right stem length and rise will put the rider in the perfect position.

Finding a Bike Fit Expert

The rider seeking a good fit should find out his local shop's philosophy of fit and its fitters' accreditations. If possible, talk to someone who has been helped by the fitter – satisfied fit customers are usually quick to talk about their experiences.

Benefits of a Good Bike Fit

The benefits of a "dialed" fit cannot be overestimated, especially in road riding, where the rider often stays in the same position for long periods of time. In addition to enjoying ergonomic and aerodynamic efficiency, a well-fit rider will have fewer pains in the back, neck, and hands. Comfort is more important to most riders anyway, so investing in a professional fit session is often seen more as a necessity than an extravagance. (Think of how much money golfers spend on lessons.) The elusive "all day position" on the bike can be just one fit session away.

Basics of Bike Fitting

Here is a brief summary of Ottawa Bike Fittings that we offer at the Ottawa Physiotherapy and Sport Clinics at our Westboro Physiotherapy location.

Fitting systems based on body measurements can provide a good starting position. To get a position really "dialed-in" to perfection, most riders will need to "tweak" the position - make small adjustments, up, forward, back, down, to accommodate their personal flexibility, range of motion, and other bio-mechanical variations.

Time-trial, triathlon, crit, downhill and other specialized riding events require different positions because the emphasis on  various criteria such as power, endurance, comfort and aerodynamics change. However, the basic principle, that the geometry of the position is a function of the rider's anatomy remains the same. To my knowledge, these differences have not been published anywhere, but are embodied in many commercial fitting systems and fitting calculators.  

Cyclemetrics can be used both for measuring a rider's anatomy, and position tweaking (a well-known pro dubbed it a "truing stand for your riding position"). 

FRAME SIZE AND SEAT HEIGHT - The "LeMond Formulas"

The frame and seat height tables on the back of the use formulas originated by engineer, Wilfried Hüggi, and one of Greg LeMond's cycling coaches, Cyrille Guimard. I first saw the formulas in Greg's book, Greg LeMond's Complete Book of Bicycling, published in 1987. For a thorough discussion of the formulas, and a broad overview of fit, Greg's book is recommended. Further discussion of these formulas (and other generally sound fit advice) can be found on the Bike Fit Page of the Colorado Cyclist's Web Site.

BIKE FRAME SIZE (in cm)  =  Inseam (cm) x .67 
This gives the recommended size for a road bike frame, measuring from the center of the bottom bracket to the top of the seat tube (also called center-to-top or c-t sizing)*. 

• Larger riders (6'0" and up) who want a frame that allows them to stretch out, may be better off selecting a frame 27-28cm less than their inseam length. In general, this will be a cm or two larger than the frames the formula recommends.
  
• Mountain Bike frame sizes are generally 10 to 12 centimeters (4-5 inches) smaller than road frames.
  
• On both mountain & road bikes, if it comes down to choosing between two sizes, choose the one that matches the length requirement most closely.
  
  I.E., bikes on either side of the suggested size allow the same saddle position, but tend to be shorter or longer than the suggested size. Choose the one which allows the rider to bend over to the desired degree. As a general rule, larger riders tend to be more comfortable with a slightly larger frame, while smaller riders often do better with a slightly smaller frame.

* The original formula used a factor of .65 times inseam to give a size measured as center-to-center (center of the bottom bracket to center of the top tube). These days many bikes use odd-sized tubing, sloping top-tubes and other non-traditional geometries, so center-to-center sizing is less meaningful. Accordingly, the factor was adjusted slightly to yield the center-to-top. Remember: if the length of the top-tube is right, you can usually adjust the seat height and setback to obtain a good fit. 

SEAT HEIGHT (cm) = Inseam (cm)  x .883

This formula assumes that at the bottom of the pedal stroke, the knees should be slightly bent, about 15 degrees. Riders who pedal slightly toe-down will find the resulting number a bit short. Riders with reduced flexibility or other special considerations want the saddle slightly lower to start (This tends to change as the rider gains experience).

In general, the resulting number will be within a cm or two of "correct". So, use this as a starting point. Many riders may never need to alter this setting. For the rest, make small adjustments as needed. Use the FitStik to track changes so you can return to a previous setting if need be.

KNEE OVER PEDAL SPINDLE

While promoted as Natural Law by some, and Hype by others, the consensus seems to be that your knee should be more or less over the pedal spindle when the cranks are level. Truth is, the "rule" evolved because most riders find that this setting works for them. If it doesn't work for a particular rider, so be it. As always, if the rider doesn't like it, it's wrong...

Note: Most fitting systems first set the saddle height, then position the knee by sliding the saddle fore and aft. Catch is, when you slide the saddle back and forth, it also moves up and down because the rails are angled in relation to the saddle's top. But when you move the saddle up and down, it also moves back and forth because the seat tube is angled. In other words, it takes some trial and error to get the saddle in exactly the right spot. 

TOP TUBE AND STEM LENGTH

The FitStik can also be used for torso and arm length measurements.  Many well-known formulas convert torso and arm length measurements to total reach (length of top tube + stem). One such common formula, for a  road bike sport/racing position is:

     ( (Torso Length + Arm Length) / 2) + 4  = ( Top Tube + Stem)

Reasons for Bike Fittings

At our Westboro physiotherapy location in Ottawa, we provide bike fitting services by one of our physiotherapists. 
 
Bike fitting is very useful in the prevention of possible injuries that might occur during cycling and below are a few examples.  

Cycling is seen by some^[who?] to be an inherently high-risk, dangerous activity although use of appropriate safety equipment and obedience of road rules can reduce risk of serious injury. In the UK, fatality rates per mile or kilometre are slightly less than those for walking.^[18] In the US, bicycling fatality rates are less than 2/3 of those walking the same distance.^[19][20] For a child cyclist the rate per mile or kilometre travelled is around 55 times that for a child occupant of a car^{[citation needed]}, while the fatality and serious injury rates per hour of travel are just over double for cycling than for walking (due to the reduced travel time), in the UK.^[18] It should be noted that calculated fatality rates based on distance for bicycling (as well as for walking) can have an exceptionally large margin of error, since there are generally no annual registrations or odometers required for bicycles (as there are with motor vehicles), and this means the distance traveled must be estimated.
Most cycle deaths result from a collision with a car or heavy goods vehicle, both motorist and cyclist have been found responsible for collisions ^[21][22][23] However, a very high proportion of non-fatal injuries to cyclists do not involve any other person or vehicle.
A Danish study in 2000 concluded that "bicycling to work decreased risk of mortality in approximately 40% after multivariate adjustment, including leisure time physical activity".^[24]
Injuries (to cyclists, from cycling) can be divided into two types:

• Physical trauma (extrinsic)
• Overuse (intrinsic).

Acute physical trauma includes injuries to the head and extremities resulting from falls and collisions. Since a large percentage of the collisions between motor and pedal vehicles occur at night, bicycle lighting is required for safety when bicycling at night.

Bicyclist pedals uphill at the Taroko Gorge in Taiwan

The most common cycling overuse injury occurs in the knees, affecting cyclists at all levels. These are caused by many factors:^[25]

• Incorrect bicycle fit or adjustment, particularly the saddle.
• Incorrect adjustment of clipless pedals.
• Too many hills, or too many miles, too early in the training season.
• Poor training preparation for long touring rides.
• Selecting too high a gear. A lower gear for uphill climb protects the knees, even though your muscles are well able to handle a higher gear.

Excessive saddle height can cause posterior knee pain, while setting the saddle too low can cause pain in the anterior of the knee. An incorrectly fitted saddle may eventually lead to muscle imbalance. A 25 to 35 degree knee angle is recommended to avoid an overuse injury.^[26]
Overuse injuries, including chronic nerve damage at weight bearing locations, can occur as a result of repeatedly riding a bicycle for extended periods of time. Damage to the ulnar nerve in the palm, carpal tunnel in the wrist, the genitourinary tract^[27] or bicycle seat neuropathy^[28] may result from overuse. Recumbent bicycles are designed on different ergonomic principles and eliminate pressure from the saddle and handlebars, due to the relaxed riding position.
Note that overuse is a relative term, and capacity varies greatly between individuals. Someone starting out in cycling must be careful to increase length and frequency of cycling sessions slowly, starting for example at an hour or two per day, or a hundred miles or kilometers per week. Muscular pain is a normal by-product of the training process, but joint pain and numbness are early signs of overuse injury.
Cycling has been linked to sexual impotence due to pressure on the perineum from the seat, but fitting a proper sized seat prevents this effect.^[29][30] In extreme cases, Pudendal Nerve Entrapment can be a source of intractable perineal pain.^[31] Some cyclists with induced pudendal nerve pressure neuropathy gained relief from improvements in saddle position and riding techniques.^[32]
The National Institute for Occupational Safety and Health (NIOSH) has investigated the potential health effects of prolonged bicycling in police bicycle patrol units, including the possibility that some bicycle saddles exert excessive pressure on the urogenital area of cyclists, restricting blood flow to the genitals. NIOSH is investigating whether saddles developed without protruding noses (which remove the pressure from the urogenital area) will alleviate any potential health problems.^[33]
A Spanish study of top triathletes found those who cover more than 186 miles (300 km) a week on their bikes have less than 4% normal looking sperm.^[34]
Despite rumors to the contrary, there is no scientific evidence linking cycling with testicular cancer in men.^[35]

1. ^ ^{a b} "Road Casualties Great Britain 2007 - Annual Report (page 82, "Fatality rates by mode of travel")" (PDF). Department for Transport. http://www.dft.gov.uk/adobepdf/162469/221412/221549/227755/rcgb2007.pdf. 
2. ^ "Daily Travel by Walking and Bicycling". Bureau of Transportation Statistics. http://www.bts.gov/publications/transportation_statistics_annual_report/2004/html/chapter_02/daily_travel_by_walking_and_bicycling.html. Retrieved 2009-09-29. 
3. ^ "Fatality Analysis Reporting System". National Highway Traffic Safety Administration. http://www-fars.nhtsa.dot.gov/. Retrieved 2009-09-29. 
4. ^ "Cycling in Great Britain". Department of Transport. http://www.dft.gov.uk/pgr/statistics/datatablespublications/personal/articles/cyclingingreatbritain1. Retrieved 2009-09-29. 
5. ^ "44 tonne articulated trucks and towns don't mix". Cambridge Cycling Campaign UK. http://www.camcycle.org.uk/newsletters/53/article4.html. Retrieved 2009-09-29. 
6. ^ "Lorries and Towns Don't Mix (video)". Robert Webb. http://showcase.commedia.org.uk/article/articleview/390/1/13/. 
7. ^ Andersen LB, Schnohr P, Schroll M, Hein HO (June 2000). "All-cause mortality associated with physical activity during leisure time, work, sports, and cycling to work". Arch. Intern. Med. 160 (11): 1621–8. doi:10.1001/archinte.160.11.1621. PMID 10847255. http://archinte.ama-assn.org/cgi/content/full/160/11/1621. Retrieved 2009-09-29. 
8. ^ "Knee Pain in Cycling: New Twist on an old Injury". BioMechanics. July/August, 1996. Archived from the original on 2007-09-28. http://web.archive.org/web/20070928070212/http://www.biomech.com/db_area/archives/1996/9607sports.bio.html. Retrieved 2006-11-24. 
9. ^ "Avoid Repetitive Knee Injuries While Riding A Bike". http://www.nasm.org/nasmpro/library/showarticle.aspx?id=14202. 
10. ^ Leibovitch I, Mor Y (March 2005). "The vicious cycling: bicycling related urogenital disorders". Eur. Urol. 47 (3): 277–86; discussion 286–7. doi:10.1016/j.eururo.2004.10.024. PMID 15716187. 
11. ^ "Bicycle Seat Neuropathy, follow up". eMedicine. February 8, 2006. http://www.emedicine.com/SPORTS/topic12.htm. Retrieved 2006-03-20. 
12. ^ "Cycle of despair". BBC News. 1998-08-12. http://news.bbc.co.uk/2/hi/health/149268.stm. Retrieved 2009-09-29. 
13. ^ "Cycling linked to impotence". BBC News. 1999-06-07. http://news.bbc.co.uk/2/hi/health/363070.stm. Retrieved 2009-09-29. 
14. ^ Ramsden CE, McDaniel MC, Harmon RL, Renney KM, Faure A (June 2003). "Pudendal nerve entrapment as source of intractable perineal pain". Am J Phys Med Rehabil 82 (6): 479–84. doi:10.1097/00002060-200306000-00013. PMID 12820792. 
15. ^ Silbert PL, Dunne JW, Edis RH, Stewart-Wynne EG (1991). "Bicycling induced pudendal nerve pressure neuropathy". Clin Exp Neurol 28: 191–6. PMID 1821826. 
16. ^ "NIOSH -Bicycle Saddles and Reproductive Health". United States National Institute for Occupational Safety and Health. http://www.cdc.gov/niosh/topics/bike/. Retrieved 2007-10-10. 
17. ^ BBC: Elite cyclists 'risk infertility'
18. ^ "Testiclar Cancer Fact Sheet" (PDF). Monash Institute of Medical Research. http://www.andrologyaustralia.org/library/TesticlarCancerFactSheet.pdf. Retrieved 2008-09-30.

Elements of good running technique

I thought I would talk about the elements of good running technique.  

At our Orleans physiotherapy location one of our physiotherapists provides one on one consultation on a track to help improve your running technique which are as follows to be brief.

Upright posture and a slight forward lean

Leaning forward places a runner's center of mass on the front part of the foot, which avoids landing on the heel and facilitates the use of the spring mechanism of the foot. It also makes it easier for the runner to avoid landing the foot in front of the center of mass and the resultant braking effect. While upright posture is essential, a runner should maintain a relaxed frame and use his/her core to keep posture upright and stable. This helps prevent injury as long as the body is neither rigid nor tense. The most common running mistakes are tilting the chin up and scrunching shoulders.^{[citation needed]}

Stride rate and types

Exercise physiologists have found that the stride rates are extremely consistent across professional runners, between 185 and 200 steps per minute. The main difference between long- and short-distance runners is the length of stride rather than the rate of stride.^[4][5]
During running, the speed at which the runner moves may be calculated by multiplying the cadence (steps per second) by the stride length. Running is often measured in terms of pace^[6] in minutes per mile or kilometer. Fast stride rates coincide with the rate one pumps their arms. The faster one's arms move up and down, parallel with the body, the faster the rate of stride. Different types of stride are necessary for different types of running. When sprinting, runners stay on their toes bringing their legs up, using shorter and faster strides. Long distance runners tend to have more relaxed strides that vary.

1. ^ Hall, C., Figueroa, A, Fernhall, B & Kanaley, J.A. (2004) Energy expenditure of walking and running: Comparison with prediction equations. Medicine & Science in Sport & Exercise, 36 (12), 2128–2134. Abstract
2. ^ Bramble, D., Lieberman, D. (2004) Endurance running and the evolution of Homo. Nature, 432, 345–352. Abstract
3. ^ Biomechanics of distance running. Chapter 6. Muscle Activity in Running. The Extensor Paradox Experiment. I. McClay, M. Lake, R. Cavanagh 1990
4. ^ Hoffman, K. (1971). "Stature, leg length and stride frequency". Track Technique 46: 1463–69. 
5. ^ Rompottie, K. (1972). "A study of stride length in running". International Track and Field: 249–56. 
6. ^ Pacing chart for running

Ottawa Marathon Running Tips

Here are some tips from our Orleans physiotherapy, Westboro Physiotherapy
and Barrhaven Physiotherapy locations for our local Ottawa Marathon Runners:


Most participants do not run a marathon to win. More important for most runners is their personal finish time and their placement within their specific gender and age group, though some runners just want to finish. Strategies for completing a marathon include running the whole distance^[33] and a run-walk strategy.^[4] An intermediate approach is to run from water stop to water stop, and walk through the water stop area to ensure the fluids are consumed instead of spilled. In 2005, the average marathon time in the U.S. was 4 hours 32 minutes 8 seconds for men, 5 hours 6 minutes 8 seconds for women.^[34]
Another goal is to break certain time barriers. For example, recreational first-timers often try to run the marathon under four hours; more competitive runners may attempt to finish under three hours.^[35] Other benchmarks are the qualifying times for major marathons. The Boston Marathon, the oldest marathon in the United States, requires a qualifying time for all non-professional runners.^[36] The New York City marathon also requires a qualifying time for guaranteed entry, at a pace slightly faster than Boston's.^[37] A qualifying time is also needed for Washington D.C.'s National Marathon.^[38] However, unlike Boston, where the qualifying times serve to attract a more talented field and limit participation, the National Marathon is motivated more by the need to reopen city streets in a limited amount of time.

Training

MoonWalk is a nocturnal charity marathon to raise money for breast cancer research

The long run is an important element in marathon training.^[39] Recreational runners commonly try to reach a maximum of about 20 miles (32 kilometres) in their longest weekly run and a total of about 40 miles (64 kilometres) a week when training for the marathon, but wide variability exists in practice and in recommendations. More experienced marathoners may run a longer distance, and more miles/kilometres during the week. Greater weekly training mileages can offer greater results in terms of distance and endurance, but also carry a greater risk of training injury.^[40] Most male elite marathon runners will have weekly mileages of over 100 miles (160 kilometres).^[40]
Many training programs last a minimum of five or six months, with a gradual increase (every two weeks) in the distance run and finally a little decrease (1 to 3 weeks) for recovery. The decrease, commonly called the taper, should last a minimum of two weeks and a maximum of three weeks, according to most trainers. For beginners wishing to merely finish a marathon, a minimum of 4 months of running 4 days a week is recommended.^[41] Many trainers recommend a weekly increase in mileage of no more than 10%. It is also often advised to maintain a consistent running program for six weeks or so before beginning a marathon training program to allow the body to adapt to the new stresses.^[42] The marathon training program itself would suppose variation between the hard and the easy training, with a periodization of the general plan.^[43]
Training programs may be found at Runner's World,^[44] Hal Higdon,^[33] Jeff Galloway,^[4] Boston Athletic Association ^[45] and from numerous other sources.
Overtraining is a condition that results from not getting enough rest to allow the body to recover from stressful training.^{[citation needed]} It can result in lowered endurance and speed and place a runner at a greater risk of injury.^[40][46]

Before the race

Samuel Wanjiru raises his hand in acknowledgment of the crowd as he runs to a gold medal in the 2008 Olympic marathon

During the last two or three weeks before the marathon, runners will typically reduce their weekly training, gradually, by as much as 50%-75% of previous peak volume, and take at least a couple of days of complete rest to allow their bodies to recover from any strong effort. The last long training run might be undertaken no later than two weeks prior to the event. This is a phase of training known as tapering. Many marathon runners also "carbo-load" (increase carbohydrate intake while holding total caloric intake constant) during the week before the marathon to allow their bodies to store more glycogen.
Immediately before the race, many runners will refrain from eating solid food to avoid digestive problems. They will also ensure that they are fully hydrated beforehand. Light stretching before the race is believed by many to help keep muscles limber. Some runners will wear an ice vest before the race to reduce their core temperature so as to avoid overheating later in the race.

During the race

2007 Barcelona Marathon

Coaches recommend trying to maintain as steady a pace as possible when running a marathon. Some advise novice runners to start out slower than their average goal pace to save energy for the second half of the race (negative splits).^[47] As an example, the first five to eight miles (8–13 km) might be run at a pace 15–20 seconds per mile slower than the target pace for later.
Typically, there is a maximum allowed time of about six hours after which the marathon route is closed, although some larger marathons (such as Myrtle Beach, Marine Corps and Honolulu) keep the course open considerably longer (eight hours or more).

Etiquette

Modern marathons such as New York, Chicago, London and Berlin have tens of thousands of runners and millions of spectators. Common courtesy for other runners becomes necessary when running in a densely packed crowd.^[48] Those employing a walk/run strategy or who are simply walking are encouraged to stay to one side, leaving the middle of the street for faster runners.
Runners in groups are encouraged not to block the entire street, preventing other runners from passing them. Two or three runners abreast is recommended. Large groups may consider single or double files.

1. 4..^ ^{a b c} "Retreats — Athens". Jeffgalloway.com. http://www.jeffgalloway.com/retreats/athens.html. Retrieved 2009-08-22.
2. ^ "The Moon and the Marathon", Sky & Telescope Sept. 2004
3. ^ "Ancient Olympics FAQ 10". Perseus.tufts.edu. http://www.perseus.tufts.edu/Olympics/faq10.html. Retrieved 2009-08-22.
4. ^ Moralia 347C
5. ^ A slip of the tongue in Salutation, Chapter 3
6. ^ Persian Fire by Tom Holland
7. ^ SPARTATHLON ::: International Spartathlon Association^{[dead link]}
8. ^ "The Great Marathon Myth". Coolrunning.co.nz. http://www.coolrunning.co.nz/articles/2002a007.html#appendix. Retrieved 2009-08-22.
9. ^ "Olympic Champion Joan Benoit Samuelson To Be Guest of Honor at Manchester Marathon — Registration Closed". Cool Running. http://www.coolrunning.com/engine/3/3_1/olympic-champion-joan-ben.shtml. Retrieved 2009-08-22.
10. ^ Wanjiru and Gharib break OR in Men's Marathon
11. ^ "Olympic Games Records - Women". International Association of Athletics Federations. http://www.iaaf.org/statistics/recbycat/location=O/recordtype=CR/event=OLY/age=N/area=0/sex=W/records.html. Retrieved November 28, 2009.
12. ^ J.Bryant, 100 Years and Still Running, Marathon News (2007)
13. ^ "The Marathon journey to reach 42.195km". european-athletics.org. 25 April 2008. http://www.european-athletics.org/index.php?option=com_content&task=view&id=6235&Itemid=2. Retrieved 2009-07-23.
14. ^ Martin, David E.; Roger W. H. Gynn (May 2000). The Olympic Marathon. Human Kinetics Publishers. p. 113. ISBN 978-0880119696.
15. ^ "IAAF Competition Rules 2008" (pdf). IAAF. pp. 195. http://www.iaaf.org/mm/Document/imported/42192.pdf. Retrieved 2009-04-20.
16. ^ British Olympic Council Minutes
17. ^ ^{a b c d e} . Bob Wilcock, The 1908 Olympic Marathon, Journal of Olympic History, Volume 16 Issue 1, March 2008
18. ^ The Princess of Wales' private diary and press reports
19. ^ Bob Wilcock, "The 1908 Olympic Games, the Great Stadium and the Marathon, a Pictorial Record" (2008 ISBN 978-0-9558236-0-2)^{[page needed]}
20. ^ Martin & Gynn, "The Olympic Marathon" (2000 ISBN 0880119691)^{[page needed]}
21. ^ http://www.iaaf.org/mm/Document/Competitions/TechnicalArea/04/95/59/20090303014358_httppostedfile_CompetitionRules2009_printed_8986.pdf IAAF Competition Rules 2009 - Rule 240
22. ^ http://aimsworldrunning.org/about.htm
23. ^ Runner's World Top 10 Marathons
24. ^ http://www.travelchannel.com/Travel_Ideas/Adventure_Travel_and_Sports/ci.Marathons_in_the_U.S..artTravelIdeasFmt?vgnextfmt=artTravelIdeasFmt
25. ^ Craythorn, Dennis; Hanna, Rich (1997). The Ultimate Guide to International Marathons. United States: Capital Road Race Publications. ISBN 978-0-9655187-0-3.^{[page needed]}
26. ^ "All-time men's best marathon times under 2h 10'30"". Alltime-athletics.com. http://www.alltime-athletics.com/mmaraok.htm. Retrieved 2009-08-22.
27. ^ "All-time women's best marathon times under 2h 30'00"". Alltime-athletics.com. http://www.alltime-athletics.com/wmaraok.htm. Retrieved 2009-08-22.
28. ^ http://www.iaaf.org/statistics/toplists/inout=o/age=n/season=0/sex=M/all=y/legal=A/disc=MAR/detail.html
29. ^ http://www.iaaf.org/statistics/toplists/inout=o/age=n/season=0/sex=W/all=y/legal=A/disc=MAR/detail.html
30. ^ ^{a b} "Bot generated title ->". Hal Higdon. http://www.halhigdon.com/. Retrieved 2009-08-22.
31. ^ "2005 Total USA Marathon Finishers". Marathonguide.com. http://www.marathonguide.com/features/Articles/2005RecapOverview.cfm. Retrieved 2008-04-24.
32. ^ "Running a sub 3 hour marathon | allaboutrunning.net". allaboutrunning.net. http://www.allaboutrunning.net/sri-chinmoy-racesblog/running-sub-3-hour-marathon. Retrieved 2009-08-22.
33. ^ "Boston Athletic Association". Bostonmarathon.org. http://www.bostonmarathon.org/BostonMarathon/Qualifying.asp. Retrieved 2009-08-22.
34. ^ The ING New York City Marathon^{[dead link]}
35. ^ National Marathon - Qualifying Standards^{[dead link]}
36. ^ http://www.mcmillanrunning.com/rununiv/marathonlongrun.htm
37. ^ ^{a b c} Daniels, J. PhD (2005). Daniels' Running Formula, 2nd Ed.. Human Kinetics Publishing. ISBN 0-7360-5492-8.^{[page needed]}
38. ^ Whitsett et al. (1998) The Non-Runner's Marathon Trainer. Master's Press.
39. ^ Burfoot, A. Ed (1999). Runner's World Complete Book of Running : Everything You Need to Know to Run for Fun, Fitness and Competition. Rodale Books. ISBN 1-57954-186-0.^{[page needed]}
40. ^ Marius Bakken. "Training For A Marathon". Marius Bakken's Marathon Training Schedule. http://www.marathon-training-schedule.com/training-for-a-marathon.html. Retrieved 2009-04-17.
41. ^ "Marathon Training at Runner's World".