You've probably seen colored tape showing up on the legs of runners in the last few years, including Meb Keflezighi, masters ace Tracy Lokken and other elites. Blue, pink or black, it looks pretty cool. But what's it supposed to do?
Kinesio taping was developed by Kenzo Kase in the mid-1970s. (Kinesio is just one of many brands, but has become to this type of taping what Q-tips are to cotton swabs.) As a chiropractor and acupuncturist in Japan, Kase created the tape in response to the limitations he encountered working with rigid sport tape. Traditional sport tape is designed to immobilize the joint it's applied to. Kase wanted a tape that, according to Kinesio's promotional materials, would "facilitate the body's natural healing process while allowing support and stability to muscles and joints without restricting the body's range of motion."
The tape has a texture and elasticity similar to skin. When applied, it microscopically lifts the skin. This is thought to increase blood and lymph flow in the area, increasing circulation and reducing pain. The tape's stretch properties can be used to assist in relaxing overused muscles and stabilizing joints.
CLAIMS AND REALITY
To date, minimal research has been done regarding the effects of taping, especially on athletes, and few of the studies have looked at conditions relevant to runners. One study that examined the effects of Kinesio taping on the treatment of patellofemoral pain syndrome (PFPS) concluded, "The addition of Kinesio taping to the conventional exercise program does not improve the results in patients with PFPS, other than a faster improvement in hamstring muscle flexibility." Another study that examined the effects of Kinesio taping on muscle strength in the quadriceps and hamstrings found that taping didn't change muscle strength in healthy athletes.
Of course, this hasn't stopped tape manufacturers from making all sorts of claims. In addition to the ones listed above by Kinesio, you'll hear that elastic taping can "re-educate the neuromuscular system," boost performance by enhancing blood flow, and even improve running form by delaying fatigue in your body's weak spots.
Along with most of my fellow massage therapists, I take a more down-to-earth view of elastic taping's benefits. For starters, I don't tape unless there's an injury or a chronic trouble spot. Some of the clients I've taped have said that it helped, others not. One of my clients was successfully treated for a sprained ankle by a physical therapist who taped the ankle. He said that his ankle felt better almost immediately after the taping was started. His treatment also included ultrasound and exercises, making it hard to tell how much the taping helped. Nonetheless, his range of motion increased, and his pain decreased.
When I was racing marathons at the national-class level, my go-to massage therapist was Sue Wesley, who finds that most of the runners she sees have problems with their balance muscles, specifically the iliotibial band and gluteals. She's had success taping these areas, and also regularly tapes areas such as the arch of the foot and the pelvis to help with stabilization. Other conditions where taping might help runners include shin splints, calf tightness and various foot and calf injuries. Some of my clients have learned to tape themselves and found it helpful in dealing with the tightness and pain that comes with everyday training. See the following pages in this article for general taping techniques and instructions for taping three common injuries.
For most runners, taping is used in combination with other treatments.
Jamie Raymond, a chiropractor who works with competitive runners in Portland, Maine, uses taping to help manage injuries, but not necessarily to fix them. "Many people will self-manage iliotibial band issues for years with stretching, foam rolling, ice, and training modification," he says. "In that context, Kinesio taping is another helpful adjunct in helping to manage the pain and inflammation associated with the condition." But, he stresses, "It doesn't address the underlying hip and/or foot biomechanical problems that most often cause iliotibilal band injuries."
In other words, taping alone may not heal your injuries, but it can help you keep running while you get the underlying problem under control.
STICKING POINTS
Keep these things in mind to ensure that your tape can do its thing:
- The area taped must be clean, dry and free of oils or lotion. Otherwise, the tape won't stick to your skin. If you're very hairy, you'll need to shave the area to be taped, or the tape won't stick.
- The muscle or area taped should be put into a position of stretch before taping.
- The ends are always laid down with no tension.
- Once the tape is applied, rub the tape with the palm of your hand to activate the adhesive.
- Wait 30 minutes after applying the tape to exercise, or it might come off.
- Don't go out in the cold immediately after applying tape, or it won't adhere.
- Don't shower or swim within an hour of taping. After an hour the tape can get wet and will stay on.
The tape can be left on for three to five days. For some people, however, it might not stay on this long, especially in areas that tend to be moist (like feet), or that receive constant rubbing from clothes.
Feel free to trim ends that peel off.
If you have sensitive skin, beware! The tape may irritate your skin.
To take the tape off, slowly peel at the ends in the direction of your hair. It's easiest to take off when it's moist, as after a shower. Don't grip and rip.
Regardless of what brand you buy, the tape isn't cheap. A roll of 2-inch tape (the most commonly used) costs $10 to $20, which should last for 10 to 15 applications, depending on the size of the area you're taping.
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Seasoned runners know that long runs, tempo runs, and speedwork are all critical to improving performance. What's more challenging, perhaps, is scheduling these sessions so you get the most out of each effort. "It's important to time your workouts correctly, and a lot of runners do it wrong," says Jason Fitzgerald, a Washington, D.C.—based coach, 2:39 marathoner, and founder of StrengthRunning.com. Getting the right amount of rest between quality workouts and before races helps the body recover and adapt, while knowing the best time of day to do certain runs can yield a more productive session. Clearly, whenever you can get out and run is when you should run—but if you've got options, here's how to time everything just right.
Go Long in the A.M.
"One of the primary reasons to do a long run is to improve fat-burning metabolism," says Scott Fliegelman, a coach in Boulder, Colorado, and founder of FastForward Sports. So going for a long run after 10 to 12 hours of fasting and just a small prerun meal is a good way to coax your body into burning fat for fuel. Morning is also the time when both core body and ambient temperature tend to be the lowest, so you're less likely to overheat if you have to be out there awhile, says Shawn Youngstedt, Ph.D., an associate professor in the Department of Exercise Science at the University of South Carolina. And because most races happen in the a.m., it's the logical time for a dress rehearsal.Run Hard in the P.M.
"A lot of data suggests that running performance, specifically over shorter durations, is superior in the late afternoon or early evening," says Youngstedt. Indeed, in his own research, Youngstedt found that swimmers performing all-out, 200-meter trials turned in considerably slower times in morning sessions compared with afternoon and evening sessions. Researchers have found that muscle power, reaction time, and aerobic capacity are all at their peak later in the day. Core body temperature also rises in the late afternoon, loosening up muscle fibers, which might leave runners less vulnerable to injury. Plus, Fliegelman says, the day's meals have replenished the carbohydrate stores necessary to fuel quick bursts at the track or the "comfortably hard" effort of a tempo run. If you can't swing late-day speed sessions, do them when you can: "They're going to have the same benefit for fitness and race preparation even if you might not be able to go as fast," says Youngstedt.Stagger Quality Sessions
Different workouts tax different energy systems. Which means you don't have to be completely recovered from say, speedwork, before doing a tempo run. Generally, most runners can schedule dissimilar quality sessions two to three days apart. The key is to allow enough recovery time between similar workouts. According to Olympic marathoner Pete Pfitzinger, coauthor of Advanced Marathoning, seasoned runners generally need a minimum of five days between speed sessions, four days between tempo runs, and four days between long runs; less-experienced runners may need five to seven days between each. "People sometimes cram too many quality workouts without enough rest in between," says Fitzgerald. "Their bodies are in a constant state of borderline overtraining, so they don't adapt and they don't improve." If for some reason you must do two hard workouts in a row, take two consecutive recovery days—cross-train, rest, and/or run easy, says Pfitzinger.Take the Long View for Races
"It's a gradual progression, over weeks and months, where things get more difficult and more race-specific," says Fitzgerald. Build in a recovery week every three to four weeks, and avoid burnout by scheduling no more than four to six weeks of track sessions. Prior to event day, do your final long run seven to 21 days out (depending on race length) and your last race-specific speed workout four to 10 days out. The more experience you have and the loftier your time goal, the closer to race day you can do final key runs, says Fliegelman.
Every time I look at the data from a recent study of marathon pacing, I see the same thing: blinking red lights. The study is trying to tell us something—something much more important, I believe, than the obvious fact that marathon-running is tough on the leg muscles. Newswire first reported the study here; you can find the free full text here.
Here’s what I found strange and informative about the study. The runners held their pace for 13.1 miles, but then slowed dramatically. But wait. We all know The Wall doesn’t hit you until 20 miles. There’s no physiological reasons for marathoners to suddenly fatigue at the halfway point. What gives? Why did the runners crash at 13.1 miles? (Note the graph at the bottom of this page.)
My guess: The runners were relying too heavily on high goal-setting, heart-rate monitors, GPS systems, equivalent-performance tables, and the like. In other words, they used one or several of these tools to pick a goal pace faster than their actual race-day fitness. That’s what we high-success, high-determination, Type A runners often do.
And it works well for half the race, because marathon pace is relatively easy to hold for a substantial number of miles. But the halfway point is a critical juncture in the marathon. It’s where you do a major full body scan to re-evaluate how things are going. It’s where you listen, often for the first time, to what your Brain-Body is telling you. (I’m going to use B-B from this point in reference to the exquisite feedback loop that connects your brain and your body, especially your muscles.)
If you’ve been running too fast for the first 13.1, your B-B is going to say, “Dude, we’re tired. More tired than we should be at this point. So take it easy, okay.” And you’re going to slow down substantially for the second 13.1 miles. Not because you’ve run out of muscle glycogen—you haven’t; you haven’t hit The Wall. But you have run beyond your B-B potential for the day, and now you begin to pay the price.
There’s a better way to run your race: “Listen to your body,” i.e., pay attention to your B-B signals from the very first step. In fact, get rid of all the fancy, external equipment. It knows little about how you’re feeling on race day, what the temperature is doing, where the wind is coming from, how much sun is shining in your face, or that nasty Heartbreak Hill at the 20-mile mark.
The fancy stuff knows how to pick an arbitrary pace that you can’t actually maintain for 26.2 miles. And your B-B monitor? It performs the miracle of big-data algorithmic data-crunching to keep you running at your optimal pace to the finish line.
This B-B advice is difficult for many to follow. They just don’t believe it. (This is the same crowd that doesn’t believe they can “drink as necessary.” They want a formula for everything. People: Here’s your chance; change your ways. Start believing that you Brain-Body is the most amazing computer ever invented, perfectly capable of selecting your race pace and drinking rate under all known conditions. Okay, end of lecture.)
Look at it this way: You don’t start 5K races at marathon pace, or marathon races at 5K pace. Not if you’re a modestly experienced runner. Your B-B picks the right pace for you to run automatically. It knows what it’s doing—more than you give it credit for.
On April 15, a friend will be running Boston. That comes as quite a surprise to her, because she had given up on qualifying. She had so given up that she ran Big Sur without a watch last year. She didn’t know her splits or check the course clocks; she just ran the way she felt. Result: She ran strong the whole way, finished about 15 minutes faster than expected, and qualified for Boston.
Here’s what I love about B-B pacing. In my experience, it tends to set your pace at about 98-percent of max. I think the Brain-Body likes to hold a little in reserve, just in case. Call it “contingency planning,” or just call it “smart.”
Now we all know that “red lining” at 100-percent is tough work. Surprisingly, 98 percent feels noticeably easier, even though you might only be going two or three seconds-per-mile slower. That is, the perceived effort of 98-percent running is definitely less than 100-percent, but the seconds lost are few. It’s a bargain—a value proposition, a sweet spot.
B-B pacing delivers a lot of bang for the buck, and leaves you room for negative splits or an impressive kick if you’re having a good day. B-B pacing works at all distances. It’s just that the rewards are greatest in the marathon. Why not give it a try?
Running Pace During A Marathon
Note: The marathoners in this study held their pace to the halfway mark, then slowed dramatically. Adapted from “Running Pace Decrease during a Marathon Is Positively Related to Blood Markers of Muscle Damage.”
Boston 2011 was not a good marathon for me. I actually don’t remember much of the actual race, but what I do recall is having massive problems regulating my body temperature. I remember drinking a lot, and pouring more than a few cups of water over my head to cool down.
What I remember most vividly from Boston is crossing the finish line and feeling a wave of dizziness pass over me. I remember clutching the fence just past the finish line and thinking to myself that something wasn’t right. I saw a guy with an empty wheelchair not far away, stumbled over, and plopped down into the seat. I told him I felt like was going to pass out, and he promptly wheeled me to the medical tent.
My memories of the med tend are more lucid. The folks working in the med tent concluded pretty quickly that I was mildly hyponatremic. Fortunately, it seemed I was in better shape than some of those lying on beds around me, and I slowly began to feel better. The docs made me drink a few cups of super salty bouillon, and after about a half hour it was clear that I was going to be fine, and I was allowed to check out. I was lucky, but it was an experience that I don’t want to repeat again anytime soon.
Normally I’m a guy who likes to turn to the research in a situation like this – just how much should I be drinking during an extended run or in a race? However, I’ve also learned that though research can provide helpful guidelines, it’s not always great at identifying exactly what is best for me as an individual. As such, I’ve been playing a bit lately with hydration on my long runs with the goal of trying to figure out just how much I need to drink. Turns out that it seems I need a lot less than I thought.
So far this training cycle I have yet to carry water with me on any of my long runs. I usually bring along a few dollars in case I feel the need to stop at a gas station for a drink, but so far I think I’ve only felt the need to do this once on my first 16 miler. On Sunday I left the house for 18 miles, and didn’t drink anything until I returned home - I felt strong throughout. In fact, I ran the second half of the run considerably faster than the first half. I passed a gas station twice, and neither time did I feel a need to stop.
Now, I should say that it was cool (high 40’s, low 50’s F) and overcast when I ran on Sunday. Had it been warm and sunny, I would have definitely carried a handheld water bottle, and I probably would have stopped at the gas station at least once for a refill. I’ve run long in 90 degree summer heat enough times to know that attempting to do so without any fluids would be stupid – if I plan to go for over an hour in summer I always bring a handheld bottle along and sometimes I’ll even wear a hydration pack. I also always take fluids in marathons since the distance and pace warrant it. But, under the right conditions I seem to do just fine with minimal water during my long runs.
I guess the point of this ramble is that we are so often inundated by the message that we need to hydrate extensively when we run, but this isn’t always a good thing. The dangers of overhydration have been emphasized recently in books like Tim Noakes’ “Waterlogged” (have not read it yet), and it’s a lesson I learned firsthand in Boston. My goal next month in Vermont is to run strong, but not overdo the hydration. I’d much rather spend the immediate aftermath of the race eating Ben & Jerry’s ice cream in the sun than lying in a cot in a med tent.
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I received a few questions in the comments section of my most recent training update regarding how my pace on my long run seemed pretty fast given my goal marathon pace of 7:45-8:00 min/mile. Rather than leaving a long comment in response, I figured I’d write a post explaining my approach to long runs, and why my pace on long runs this training cycle has only been a bit slower than my target race pace.
I generally subscribe to the philosophy that easy long runs should be run at a pace about 1:00/mile slower than target marathon pace. My marathon PR (3:15:21) was set two years ago at roughly a 7:30/mile pace, so if I was in equivalent condition now that would suggest an 8:30/mile pace or higher for my long runs. I ran 16 miles last Sunday at an 8:10/mile pace, so a bit faster than that.
Long runs provide aerobic benefit, but the main goal for me is to get my legs used to working for a long period of time (i.e., time on feet). Running too fast on long runs tends to wipe me out for several days, and thus impacts subsequent training runs. The problem for me right now is that I don’t think I’m in good enough shape to run a PR this Spring. I set a half-marathon PR in the Fall (1:27:36), but my training suffered over the winter, I put on a few pounds, and it has only been within the past month or so that my mileage has gotten back to marathon training level. Knowing that my best time on the Vermont City Marathon course was a bit over 3:30, I set a conservative goal of shooting for a sub-3:30 this Spring, with hope that it will set me off on the right foot heading into summer training and a goal for a fast race in the Fall.
Given these goals, my approach to long runs has been to just run by feel. I rarely look at my GPS for pacing, I just go and let my body tell me how fast it wants to run. I find that I tend to settle in between 8:00-8:10/mile for my comfortable, easy pace. Trying to force myself to run slower actually makes feel as if I’m working harder, so what I instead do is walk up the really steep hills if I feel my heart start pounding (most all long runs where I live include some considerable hills). If I want to force a run to be really easy, I usually take my son in the BOB stroller, but I’m not brave enough to do that for double-digit mileage.
Right now I think I have the speed to run a marathon PR. However, the issue I face is mainly one of not enough mileage. I don’t know what pace I can sustain for the full 26.2, and I have no idea how well my legs will handle running that distance. Who knows, maybe I’ll surprise myself and run a stronger race than I expect (as happened at Disney 2010). But, given that I haven’t run a marathon in two years and my mileage has been low, I’m going with a more conservative approach this time around. Also, given that I’ve smacked hard into the wall in about 3/4 of the marathons I’ve run, I know the results of making mistakes with pacing.
I’m trying to be smart and cautious, and we’ll see how it works out in about 7 weeks!
(Update: Just after posting this, I read a great article by Amby Burfoot on the topic of marathon pacing and listening to your body – check it out here)
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Clinic de formación deportiva a cargo de Merrell y Corrocomoquiero sobre el minimalismo en el mundo del running. Cómo empezar y qué hay que saber sobre esta técnica que está revolucionando el mundo del running.
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Uma nota introdutória para chamar a atenção para o facto deste tipo de treino ser muito exigente em termos cardio-respiratórios, pelo que deverá ser precedido de exame médico adequado.
O que é o VO2 Max?
Em termos simples o VO2Max é a quantidade máxima de oxigénio contida no sangue que o nosso coração bombeia para os nossos músculos, e que estes usam para produzir energia. A combinação da nossa genética e do treino determina o nosso nível de VO2Max e portanto a nossa capacidade aeróbica.
O 1º fator que influencia o VO2Max é a pulsação máxima. É genética e não aumenta com o treino
O 2ª fator é a quantidade de sangue bombeada pelo coração em cada batida. Pode ser melhorado com o treino
O 3ª fator é a proporção de oxigénio que é extraído do sangue. Pode também ser melhorado com o treino
Como treinar para melhorar o VO2Max?
Assumindo que nem todos nós temos a possibilidade de avaliar o nosso VO2Max num centro de medicina desportiva e programar os treinos em função do resultado obtido, uma forma possível de melhorar este aspeto é usar o medidor de frequência cardíaca.
Antes dessa utilização há que determinar previamente a chamada HRR (heart rate reserve) termo que tem a ver com a diferença entre a pulsação máxima e mínima, e em seguida treinar num regime de intensidade que possa contribuir para a melhoria do VO2Max. A HRR é considerada uma melhor base de cálculo do que apenas a pulsação máxima, uma vez que entra também em linha de conta com a pulsação em repouso.
a) Como calcular a pulsação máxima e mínima?
Se não houver o conhecimento prévio destes valores a forma grosseira de o fazer é:
- Pulsação Máxima: escolher uma rampa com cerca de 400/500m e efetuar 3/4 repetições intensas com intervalo de descanso reduzido (para impedir a recuperação completa do esforço anterior) sendo que na última repetição há que tentar completá-la o mais rapidamente possível. Esse valor pode ser considerado como a pulsação máxima.
- Pulsação mínima: Para avaliar a mínima, de manhã ao acordar pegar num cronómetro e sem sair da cama descansar imóvel alguns minutos. Em seguida medir a pulsação no pulso ou jugular (pescoço) durante um minuto. Em alternativa pode ser usado o medidor de frequência cardíaca.
Repetir esta operação durante o resto da semana. A mínima que for registada pode ser considerada como a pulsação mínima.
b) Como calcular as zonas de intensidade baseadas na HRR?
Fórmula: (Máxima-Mínima) x Intensidade em % + Mínima
Ex:
Máxima igual a 180
Mínima igual a 50
90% de Intensidade é igual a (180-50) x 0,90 + 50 ou seja 167 pulsações/minuto
c) Em que zona de intensidade deve ser realizado o treino de VO2 Max?
Um treino de VO2Max deve ser realizado em zona de intensidade entre os 95% e 98% da HRR.
d) Que tipo de treino deve ser efetuado?
Uma possibilidade são treinos com repetições de 600 a 1500m em plano ou rampa. Em rampa a série pode ser mais curta mas o trabalho de VO2Max não deve ser de duração inferior a 2 minutos em cada repetição, e quanto maior for esse período melhor.
e) Qual a carga ou volume total de treino?
A carga total de treino deverá situar-se no intervalo de 4 a 8 Km (Ex: se a opção for por por repetições de 1000m o limite serão 8 repetições)
f) Qual deve ser a duração do repouso entre repetições?
O tempo de repouso varia de repetição para repetição, e o critério deve ser a frequência cardíaca nesse período. A repetição seguinte deve ser iniciada quando no período de repouso se atinge os 55% da HRR.
Naturalmente o tempo de repouso começa por ser menor, e aumenta à medida que as repetições se sucedem, e também é normal que não se atinja o intervalo de intensidade adequado logo no início da repetição.
- Qual a frequência aconselhada para este tipo de treino?
Este tipo de treino não deve ser realizado mais do que 1 vez por semana.
Fontes:
Heart Rate Trainning by Roy Jr Benson and Declan Connoly
Precision Heart Rate Trainning by Edward R. Burke
Road Racing for Serious Runners by Bill Rodgers, Pete Pfitzinger and Scott Douglas
Atenção: qualquer opinião aqui veiculada exprime apenas a visão dos autores citados nas fontes consultadas e não pretende constituir a única ou melhor prática sobre cada um dos temas abordados, não se responsabilizando portanto a ATRP por qualquer mau resultado decorrente da adoção das opiniões aqui referidas.
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