by Marnie Caron
Three years after the couple met, Bill proposed to Sarah and at the same time suggested they run a marathon together in celebration of their partnership. Sarah was thrilled about their engagement and touched by Bill’s marathon idea. In the months of training leading up to the marathon, she was increasingly concerned that as the faster runner he would find her slower pace tedious during the later stages of the race. But he assured her the pace would be fine, and on race day he showed no impatience. At mile 20, when Sarah’s calf muscle started to spasm, Bill helped with stretching suggestions, and he massaged her leg. The two finished the marathon together, and they have a finishing photo to show for their joint achievement.
Sarah didn’t reach her sub-3:10 marathon time goal, but it didn’t matter. “We were both amazed that after running 26.2 miles together, we were still smiling and joking with each other. Bill was so supportive; I look forward to a future race where I can somehow do the same for him!”
Appendix A
Stretching Exercises
Here are some stretches for the major muscle groups used in running and walking. Use them as a guide to building your own routine. It’s a good idea to work systematically from the calves up to the shoulders (or vice versa).
Before stretching, always start with 5 to 10 minutes of jogging on the spot, or slow and easy running, to warm your muscles.
Then move into your pre-training stretching exercises. Hold each position (no bouncing) for approximately 30 seconds. Your stretching routine should take no more than 10 to 12 minutes.
After your workout, use the same stretches to cool down. If you wish to work on increasing your flexibility, hold the stretches for longer—anywhere from 30 seconds to 3 minutes—and repeat each stretch 2 to 3 times. Pay particular attention to the areas that you feel are the tightest; in runners, these are usually the lower back, hamstrings, and calves.
Calf
1. Stand facing a wall, an arm’s length plus 6 inches (15 centimeters) away.
2. Place your right foot forward, halfway to the wall, and bend your right knee while keeping your left leg straight.
3. Lean into the wall, pushing your left heel into the floor while keeping your head, neck, spine, pelvis, and left leg in a straight line.
4. Hold the stretch for 30 seconds and relax.
5. Repeat, starting with your left leg forward.
Hamstring
This exercise requires a doorway.
1. Lie flat on your back, through a doorway, positioning your hips slightly in front of the door frame, with the inside of your lower right thigh against one side of the frame.
2. Keeping your right leg straight and flat on the floor, exhale and raise your left leg until your heel rests against the door frame. Do not bend your left knee.
3. Hold the stretch for 30 seconds and relax.
4. To increase the stretch, slide your buttocks closer to the door frame, or lift the leg away from the frame to create a right angle.
5. Repeat with your right leg raised.
Iliotibial Band
1. Stand with your left side toward a wall, an arm’s length away, feet together.
2. Extend your left arm sideways at shoulder height so the flat of your hand is against the wall and you are leaning toward it.
3. Exhale, and push your left hip in toward the wall until you feel the stretch down the outside of your left hip/thigh.
4. Hold the stretch for 30 seconds and relax.
5. Repeat on the right side.
Quadriceps
Avoid this exercise if it causes pain in the knee joint.
1. Stand tall, facing a wall, an arm’s length away; place your right hand against the wall for balance and support.
2. Bend your left leg at the knee and raise the foot behind you until you can grasp it with your left hand.
3. Slightly bend your right leg at the knee and be sure to keep your lower back straight.
4. Keeping the knees together, pull your left heel toward your buttock.
5. Hold the stretch for 30 seconds and relax.
6. Repeat with your right leg.
Groin
1. Sit upright on the floor, with your back against a wall.
2. Bend your knees up, then let them fall to the sides, with the soles of your feet facing each other.
3. Grasp your ankles with both hands and pull your heels toward your buttocks.
4. Rest your elbows on the inside of your thighs.
5. Slowly push your knees toward the floor until you feel the stretch in your groin.
6. Hold the stretch for 30 seconds and relax.
Hip Flexor
For those who are unable to kneel, this exercise can be done while sitting on the edge of a chair and assuming the same position as illustrated but without the knee touching the ground.
1. Stand with your feet hip-width apart.
2. Flexing your right knee, slowly lower your body toward the ground, finishing with your left knee touching the floor and your right heel flat on the floor.
3. Rest your hands just above the right knee, and keep that knee bent at no more than a right angle.
4. For some, getting into this position will be enough. If you wish to increase the stretch, exhale while pushing your left hip forward and increasing the stretch on the left side.
5. Hold the stretch for 30 seconds and relax.
6. Repeat with your left foot forward.
Gluteal
1. Lie flat on your back with your legs straight and arms out to the sides.
2. Bend the left knee and raise it toward your chest, grasping your knee or thigh with your right hand.
3. Keep your head, shoulders, and elbows flat on the floor.
4. Exhale as you pull your knee across your body toward the floor.
5. Hold the stretch for 30 seconds and relax.
6. For a deeper stretch, straighten the top leg.
7. Repeat with the right leg.
Lower Back
1. Lie flat on your back with your knees bent to form a right angle and your arms out to the sides.
2. Exhale, and slowly lower both knees to the left side.
3. Keep your elbows, head, and shoulders flat on the floor.
4. Hold the stretch for 30 seconds and relax.
5. Repeat on the right side.
Lower Back
1. Lie flat on your back with your legs straight out.
2. Bend your knees and slide your heels toward your buttocks.
3. Using both hands, grasp behind your knees. (It’s not important to keep your knees together—they should be comfortable.)
4. Exhale, pulling your knees toward your chest and slowly lifting your hips from the floor, while keeping your head and shoulders on the floor.
5. Hold the stretch for 30 seconds and relax.
Chest and Shoulder Stretch
1. Stand with your right arm straight and your right hand pressed against a wall behind you.
2. Walk your feet around so the toes point away from the wall.
3. With your right hand still resting against the wall, twist your hips and shoulders away from the wall, until you feel a slight stretch in the chest and shoulder.
4. Hold the stretch for 30 seconds and relax.
5. Repeat with left arm.
Appendix B
Link to Canadian Society for Exercise Phisiology (CSEP) Web site: http://www.csep.ca
Appendix C
Zero to Marathon or Half Marathon in 26 Weeks
Zero to Marathon or Half Marathon in 26 Weeks
Zero to Marathon or Half Marathon in 26 Weeks
Zero to Marathon or Half Marathon in 26 Weeks
Index
The page numbers in this index refer to the print edition of this book.
abdominal muscles. See core muscle strength
Achilles tendonitis, 161
adaptation of body to running, 9–10, 15, 28, 36, 46, 51, 88, 112, 156
age and running, 14–19, 122, 123, 144–50
>
back, lower, 35, 123, 125, 163, 164, 201; stretches, 202
Barootes, Bryan, 17–18, 193, 194, 195
Beginning Runner’s Handbook, 50
Beynon, Robin, 32
blisters, 21–22, 25, 167, 192
Boileau, Art, 171
bones, 9, 15, 16, 17, 44, 46, 161, 163
bonking, 184–85
Bourne, Rachel, 42
breathing, 38, 41, 60, 64, 126–27, 156, 180, 183
burnout, 16, 28, 40, 56, 170
calf, 34, 67, 125, 161; stretch, 201
cardiovascular system, 3, 15, 17–18, 28, 36, 46, 195
chafing, 9, 25, 26, 168
change, transtheoretical model of, 107–9
chest and shoulder stretch, 202
children, 14–16, 144–50
clinics, running, 35, 132–35, 156
clothing, 19, 23–26, 38, 88, 140–41, 167, 168, 179, 180, 187, 192
colds, 39, 55, 168–69, 186–87
cold water/ice therapy, 162, 171, 192
consistency in training, 47, 49, 71, 119, 156–57, 171, 199
cooling down, 35, 46, 53, 125, 160, 174, 192, 201
core muscle strength, 67, 123, 125, 166
Cox, David, 165–66
cramps, 88, 89, 101, 102, 183
cross training, 15, 18, 40, 67, 121, 123, 127–30, 160, 165, 166, 171–75, 195, 197, 199
cycling, 127, 160, 171, 174, 175, 195, 199
Deacon, Bruce, 61
dehydration, 24, 37, 38, 87–88, 90, 100, 103, 168, 169, 193
diabetes, 17, 18, 92, 138
diarrhea, 102–3
DiClemente, C.C., 107
diet. See nutrition
doctors. See health care providers; sport medicine physicians
dogs, running with, 151–54
duct tape, 26, 167
elite runners, 18, 38, 40, 42, 90, 119, 125, 139, 156, 181, 182, 191; tips from, 25, 26, 32, 40, 61, 171
Epp, Wendy, 34
equipment. See clothing; footwear; sport bras; watches
family, 11, 31, 55, 57, 61–62, 78, 131–54
fatigue, 11–12, 18, 28, 30, 31, 37–40, 41, 56, 57, 62, 68, 74, 75, 76, 85, 87, 89, 94, 140, 144, 148, 170, 171, 177, 183, 191, 193
feet, 19–23, 71, 125, 148, 159, 161, 162, 163–64, 167–68. See also footwear
fitness testing, 13–14, 17, 203
flexibility. See stretching and strengthening
flu, 39, 55, 168–69, 187
footwear, 15, 19–23, 29, 61, 161, 163, 164, 167, 180, 187
Galloway, Jeff, 14, 38, 183
gluteal stretch, 202
glycogen, 37, 92, 97, 100, 101, 184–85
goal setting, 7, 9, 11–14, 32, 50–51, 56–57, 107–10, 114, 115–17, 189–90, 195–200
groin stretch, 202
hamstring, 34, 67, 122, 124; stretch, 201
headaches, 89, 170
health benefits of running, 3, 7, 17, 29. See also cardiovascular system
health care providers, 160; when to consult, 14, 19, 94, 103, 139, 140, 170–71, 186, 192. See also sport medicine physicians
hill running, 29, 70–71, 196
hip flexor, 35, 122, 124, 125; stretch, 202
hitting the wall, 183–84
Hodge, Derek, 132
hydration, 7, 85, 87–88, 102, 140, 184, 188, 192. See also dehydration; overhydration
hyponatremia. See overhydration
icing of injuries, 162
iliotibial band, 161; stretch, 201
illness and running, 17–18. See also colds; injuries
injuries, 5, 18, 52, 67, 75, 155–76; common, 160–62, 167–68; preventing, 12–13, 28–29, 40, 121–25, 155–57, 193; resuming activity after, 159–60, 165, 171; RICE treatment, 162–63
iron, 92, 94, 103
Joy, Liz, 138, 139, 145
Kanuka, Lynn, 40
knees, 161, 162, 163, 164, 201
logbook, 32, 54–55, 64–65, 68, 82, 95, 199
Macintyre, Jim, 158, 159
Moore, Phil, 19–20, 23
motivation, 9, 30, 31–32, 35, 40, 72, 75, 78, 82, 105–19, 130, 135, 137, 170, 182–83, 199. See also goal setting; logbook
muscles. See adaptation of body to running; cooling down; core muscle strength; soreness; stiffness; stretching and strengthening; warming up
nausea, 38, 89, 169
Nordahl, Karen, 138–39
nutrition, 7, 32–33, 37–38, 85–87, 88–89, 91–103, 151, 160; pre- and post-race, 97–98, 184–86, 192; vegetarian, 86, 94, 185
orthopedic problems, 15, 16, 138
orthotics, 161, 163–64
overhydration, 89–91
overload principle, 55–56
overtraining, 10, 27, 36, 40, 49, 158, 170–71
pace, 37, 39, 41, 44, 49, 52, 53, 54, 58, 60–61, 64, 82–84, 90, 125, 134, 156, 174, 180, 183; chart, 83
Parkinson, Nicky, 153, 154
PARmed-X (Physical Activity Readiness Medical Examination), 14
PAR-Q (Physical Activity Readiness Questionnaire), 13–14, 203
Parsons, Dallas, 85, 87, 88, 91–92, 93, 95, 98, 100–101, 184
partners, running, 37, 38, 74–75, 119, 130, 135–37, 144, 156, 166, 198–99. See also dogs, running with
patello-femoral syndrome, 161
physicians. See health care providers; sport medicine physicians
plantar fasciitis, 161
pool running, 75, 128–30, 171, 173, 174, 175
Porter, Derek, 25
posture, 43, 64, 123, 124, 126, 166
pregnancy and lactation, 12, 86, 137–41, 145
Prochaska, J.O., 107
pronation, 20, 23, 61, 159, 161
psychology of running, 30, 78, 81–82, 105–19, 177, 181–83. See also burnout; goal setting; motivation
quadriceps stretch, 201
race day, 81–84, 177–90; jitters, 41, 75, 181–82, 189; predicting time, 82–84, 180–81, 189–90
rest and recovery, 39–40, 51, 56, 162–63, 169, 170, 192–94, 199
rhythm, 62, 64, 125, 126–27
RICE, 161, 162–63
runner’s knee, 161
Runner’s World magazine, 4
Running USA, 12, 39
safety, 41–42, 45, 132, 135
Savege, Jill, 26
Sedgwick, Whitney, 112, 113–14, 116, 117
shin splints, 161
shoes. See footwear
shoulder and chest stretch, 202
shuffle, 52, 53, 54, 58, 60–61, 64, 90
sleep, 3, 7, 45, 58, 62, 65, 74, 141, 169, 178
Smith, Trent, 15–16, 144, 147
soreness, 28, 29, 38, 40, 46, 62, 75, 122, 149, 155, 160, 170, 193
sport bras, 23, 25–26, 140–41, 168, 180
sport medicine physicians, when to consult, 7, 10, 15, 122, 149, 160, 162, 163, 165
sport medicine practitioners, types of, 160
stamina, 14, 29, 30, 51, 52, 55, 70, 123, 127, 128, 191
Steinfeld, Allan, 12
Stern, Joseph, 163
stiffness, 28, 29, 40, 124, 191, 194
stretching and strengthening, 12–13, 18, 35, 67, 121–25, 159, 161, 166; exercises, 34–35, 201–2
supination, 20, 23, 61, 159
surfaces for running, 15, 29, 44, 75, 158–59, 161, 175, 177
sweating, 24, 87, 89, 168, 169
Taunton, Jack, 31, 89, 90, 123, 160
technique, running, 42–43, 52, 64, 71, 113, 121, 123, 125–26, 166. See also shuffle
tendons, 16, 44, 46, 52, 67, 125, 158, 161, 163
tibial stress syndrome, 161
time. See race day: predicting time; when to run
Titizian, Raffi, 124
trail running, 15, 29, 75, 119, 158–59, 174, 175
training log. See logbook
training schedules, 10, 27, 28–29, 30–32, 35–41, 45–47, 53, 54–56, 61, 109, 135–37, 156–57. See also 26-week training program
26-week training program, 50–81; charts, 59, 63, 66,
69, 73, 77, 80, 204–10
urine, 103, 192
walking, 4–5, 52, 64
walk/running, 4, 5, 7, 10, 14, 17–18, 27, 31, 36, 50, 53, 111, 138–39, 145, 148
warming up, 34–35, 46, 53, 125, 160, 174, 180, 187
watches, 46, 53, 130
water. See hydration
water running, 75, 128–30, 171, 173, 174, 175
weather, 23–25, 88, 90, 100–101, 178, 187, 192, 193
weight: control, 3, 7, 17, 95–97, 102; overweight and running, 13, 15, 16, 28, 106, 122; weight loss from running, 88, 101, 170
when to run, 32, 45–46, 61, 142
women runners, 20, 131–33, 145; pregnancy and lactation, 12, 137–41; safety, 41–42, 45, 132, 135; sport bras, 23, 25–26, 140–41, 168, 180
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