Hi guys,

It's "Footnote's Friday injury club" and we have questions from 'Emma' from realbuzz's facebook page and realbuzz user 'Hobbes'. If you have any questions get in touch the usual ways: Private Message me or comment on a blog below.

Dear Footnote,

My legs really burn and throb when I finish, is this lactic acid or increased blood supply?

Emma

Hi Emma,

Even though this is uncomfortable this is not a big problem. You are correct in thinking this is due to increased blood supply. When you run, your leg muscles demand the body to supply more oxygen which is obviously delivered by blood. When you suddenly stop after a long run the body is still supplying a lot of blood to the legs but because you are not moving now it takes your body longer to move this blood along. This creates the burning sensation in the legs and the throbbing is body’s way of moving the blood on.

Over time, your body will become more efficient at moving the blood around and the burning sensation will be less annoying. However you should try to warm down after a long run to assist your body and reduce this pain. Add a 5-10 mins walk at the end of your long runs. When your muscles contract they also help keep the blood moving. This increased pressure is very important in the legs because the blood pressure in the veins and capillaries are at it’s lowest due to gravity and being far away form the heart.

Walking or slow jogging will help clear the excess blood in the legs whilst your hear rate slows down and you get back to normal.

Hi Footnote, 

My problem is I am just getting over a soft tissue injury to the arch of my foot. I have new supporting trainers but missed out on a few weeks training and am now getting anxious about time running out. My foot still aches but I have been shown a taping method by the physio to support my PF/arch.

Hobbes

By the sound of it your physio probably said you were over pronating too much. This will hopefully relieve some pressure on the arch. Regarding the aching arch you can help relieve the tension. If you have a golf or tennis ball you can put that underneath your plantar and help massage it. This will help loosen it. Have a look at this video to show you how and enjoy the interesting music!

It would not hurt to add some calf raises to your training to help condition your lower leg strength and help support your foot muscles. I suggest you do 5 on each leg daily. After a few days do 2 x 5 calf raises. Then 3 x 5 calf raises a few days later.

Before i go had to post a link to this story that had me in stiches. This Australian jogger was knocked out when he was attacked by a Kangeroo... I love it his mates call him Skippy now.

Someone mentioned being scared by a badger last week but this story is amazing! 

it must be Friday...

http://www.smh.com.au/national/jogger-knocked-out-by-boxing-kangaroo-20100319-ql25.html

So there you have it guys. Get in touch if you have a problem and don't be shy of a talking foot! Have a good weekend of running and see you next week!

 

Tags: burning feeling after a run, legs burn after running, calf raises, over pronating, kangeroo hits runner

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Hello my party people. I am in a very good mood today due to the change of weather in the last couple of days. I am finally seeing the light at the end of the dark long tunnel that was winter. I may not be running at the moment but I am very happy for every runner out there who has trained through the rain, snow and wind. This is handy because a lot of marathon runners reading this are at the business end of your training and have some key runs ahead of you before your big day!

I thought I would concentrate on Long Slow Run’s this week as many of you marathon runners have been gradually bumping these up for a while now. I actually hate calling them Long ‘slow’ Run’s because that’s not the way you should be looking at them. These runs are the most important aspect of your marathon preparation so describing them as ‘slow’ is negatively highlighting your speed when you are actually training your mental and physiological endurance.

Maybe I should start a terminology campaign to get all the training schedules and coaches out there to change these runs from LSR to ER: Endurance Runs… Thinking about it even that name sounds a bit naff (answers on a post card please!).

As I mentioned last week to Simone, the focus of your training should now be on your “Endurance Run”. Here are some secret footnote tips to benefit most out of these runs:

• Preparation – Prepare for these runs as you would on race day. Good meal the night before, a small’ish breakfast and be well hydrated (especially the night before). 

• Start - The key to this run is not the first hour but the last hour so start off slow for the first 15 minutes. When I was in Kenya recently the athletes would start off running 8.30 mins mile pace (that is about 4 minutes slower than their race pace). You do not have to run 4 minutes slower than your race pace but I would suggest running at a very comfortable pace for the first 20-30 minutes.

• Hydration and fuel stops – For a run over 2 hours you should look at including a water stop or taking a bottle with you. Bottles are annoying to carry so why not plan ahead and place your bottle somewhere before a run or if you are running from home do a lap course so you can pass your house an hour plus into a run. I mainly run in parks and hide my bottle and gels in a bush I know I will pass later on.

• Gels - If you are planning to take gels practice taking them with water to help digestion (not too much). Otherwise if you take a gel on with no water do this very gradually. Put a tiny bit in your mouth and let it sit there for a bit. I suggest you should only take half a gel every 8 miles during a long run but everyone is different. I do not like to use too many gels in training because your body needs to get used to running out of immediate energy and start using your fat stores.

• Mental strength- As I have said the challenge of these runs are not in the first hour but the last hour. Understand the last part of your run is going to be hard. You are feeling bad because your body is starting to run out of energy and is hinting you should stop. At this point think back to your first run of the season and remember your body was telling you to stop after 20mins then! As long as you are not carrying a injury ignore your head and really concentrate on the mental side of the challenge. Break the last part of your run into chunks. 10minute efforts help me. Tell your head thanks for the advice but I am definitely running 10-15 mins more at this pace and then I am going to reassess the situation. 10 mins later you have them miles in the bank so set yourself another challenge.

  

• Recovery – Think ahead about what food you will take in after your run. Your body is screaming out for gylcogen because you have used it all up. My personal favourite trick of the trade is having a “Slimfast milkshake” in the fridge waiting for me. Other recovery drinks are also good but my body really reacts to this. Slimfast and recovery shakes are basically pure glycogen energy and with hardly any fat. It gets into your system quickly and you really feel the benefits. I also use this because my stomach does not like too digest solids immediately after a run. 

  

• Food- You will obviously need adult food at some point so give your running engine what it requires rather than what it wants. Big fry up’s are what it craves but protein and good carbohydrates is what your machine needs. My treat is eggs, baked beans and salmon on toast! Have a banana whilst you cook it and in an hour so time you will be laughing (maybe there are funny drugs in my slimfast!!!)

•  Rest - Don’t make any big plans for the rest of the day. Treat yourself to a cheeky afternoon nap on the sofa instead. Remember if you want to train like an elite athlete you have to rest like one!

The above is not the bible of ‘endurance runs’ and there are so many different theories and techniques out there to try. This is just my personal favourite (especially the eating and sleeping part!). I must admit something my footlings, diet and cooking are not my strong points so if any of you have a favourite post run meals I might be willing to give up my eggs, beans and salmon to give them a try (but they will have to sound great!).

As usual if you are worried about something send me a message and I will do my best to put your mind at rest!

Tags: Long slow runs, LSR, Endurance runs, marathon training long runs, running long runs

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