Week 15 Creativity – Field Testing: What’s working and what’s not?

1. Sign up for weekly news and information email list on the home page (you only need to do it once): This will be our primary way to contact you. Some spam blocking programs will put this email in your junk mail folder. Please check your junk mail folder if you do not receive emails from us.

2. Click on the link below and PRINT OUT your weekly Training Schedule:

Sole Runners Week 15 Full Training Schedule.pdf

3. Use the Training Schedule to take notes on how you felt that day. It will give you a guide as to how things are going; what’s working and what’s not.

4. Click on the link below and PRINT OUT your weekly Study Guide:

Sole Runners Week 15 Study Guide.pdf

5. Watch the video for the Study Guide note:

6. Get a notebook and keep your weekly training schedules and study guides in the notebook.

7. Join the Sole Runners community and start blogging. You can post stories, reports, ask questions and make friends.

Week 15 Article – by Chris DiBugnara, Regional Manager for 24 Hour Fitness’ Group Exercise Department, has written extensively about the value of stretching for endurance athletes

Stretching, SMR, and PNF

Training for a marathon or half marathon can be very demanding on the body so the risk of injury greatly increases. Many injuries are caused by muscle imbalances due to postural deviations (we all have them) and/or improper form. Since most of us have been walking the earth for such a long with these imbalances, they usually cannot be corrected quickly. However, just like in ChiRunning®, you can use “Body Sensing” to focus on where you may be holding these imbalances.

When some muscles become tight, other muscles become weaker. As a result, our body begins to compensate for these weakened muscles. The tendons and ligaments begin to take on more pressure. Tendons and ligaments can only handle so much strain; hence, tendonitis.

Flexibility training should be done in addition to your marathon cardio-respiratory training. Some of the benefits of flexibility training include increased muscular strength and flexibility, improved joint stability, increased range of motion, increased spinal alignment, reduced postural problems, and reduced stress.

There are many different types of flexibility training. Once of the most common is static stretching. Static stretching is when a stretch is held over a given period of time. However, static stretching provide little benefit when done improperly or when stretches are not held long enough. Also, you cannot stretch out scar tissue and/or connective tissue adhesions.

Another form of flexibility training is PNF or proprioceptive neuromuscular facilitation. PNF is not really a type of stretching, but rather a technique that combines stretching with muscular contractions to achieve maximum static flexibility. PNF was initially developed as a method of rehabilitating stroke victims. PNF is best if used with a partner, but can also be done alone. I can show you some examples on Saturday.

SMR or self myofascial release is another form of flexibility training which I swear by. SMR requires the use of a foam roller or tennis ball. However, I have found the foam roller is most effective. You’ve seen these in running stores; they’re relatively inexpensive and can really make a difference.

Myofascial release is the gentle, manual application of sustained pressure to release tissue that may be trapping muscle and other tissues into a painful immobile position.

Fascia is a tough connective tissue that is found throughout the body. (This is the stuff many of you cut away on your chicken or meat before you cook it.) A good visualization is a spider web that, in effect, holds everything together in a neat package, connecting
every part of the body to every other part of the body. Trauma, bad posture, or inflammation can cause the fascia to knit together resulting in excessive pressure on nerves, muscles, blood vessels, and organs. Some percentage of people suffering with pain and/or lack of motion may have fascial problems that go undiagnosed because many of the standard tests such as x-rays not reveal fascial.

The intention of myofascial release is to provoke a natural body reaction called pizoelectric phenomena: the slow, sustained, gentle pressure of human touch (or in this case, a foam roller) which causes soft tissues such as fascia to elongate and return to their
normal state.

SMR is most effective when done consistently before and after your runs. It is like giving yourself a deep tissue massage and will help work out those knots in your body.

I will be more than happy to show you some SMR exercises on Saturday. Remember, keeping a balanced exercise routine will help keep your body healthy and happy. Injuries can happen, but we can help prevent some of them by using flexibility training.

Happy Trails,

Chris DiBugnara – Former Mentor and Sole Runner