Massage Therapy For Runners

One of our Your262 clients wrote us about her experience with massage and how it can be an important part of your overall health and marathon-training regimen. It reads as follows:


Last summer, a leisurely run that turned into a race with a friend left a band of excruciating tightness along my inner thigh. I rested and iced it for a few days, but the pain did not subside until my next massage. As painful as it was, the treatment eliminated the problem completely. Massage can be a wonderful treat after a hard week of training but can also be a beneficial tool to help you stay injury free long-term.


Massage contributes to flexibility and improves circulation. It also increases blood flow, which helps muscles and connective joints heal from running. I personally have found that regular massage reduces muscle pain due to the stress of running. Frequently, after a massage I sleep much better. It helps me relax and releases tension built up from the day.


In my opinion, the key is to find a massage therapist who specializes in working on runners. I simply asked my friends and received a few good references on therapists they use. Like a doctor, you want someone who is willing to listen and who is willing to work with you. Working deep into the muscles is great, but be careful that the therapist knows when to back off and not pound you into the table. You may feel sore and tired at first after a massage but bruising and injury should not be a by-product of time spent with a therapist.


The cost can be a factor of course, so when thinking about a massage, I look at my race schedule and fit in a massage when it is the most beneficial to me and my racing. I always try to get one after a race, as the elimination of lactic acid goes a long way to help recover from a race.


What is your preference and/or experience with massage? Do you use it regularly? Have you come to rely on it? We would love to hear your thoughts on the subject.

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Have You Ever "Bonked?"

A Your262 athlete wrote us to share one of their marathon experiences, which unfortunately ended the way it does for too many athletes, particularly newbie marathoners; by “bonking,” and walking the final few miles of the race.
We thought this was a good topic to address, as it seems to happen more often than not for many athletes, who train and race the marathon distance. Every athletic experience becomes something that you can learn from and improve on so the next time around you may benefit from your past mistakes.
“My first marathon was great. I ran it easy, just wanting to finish, no exceptions, so it went well. My second marathon however was very different. I had a goal in mind. When I started the marathon, all I saw were the splits on my watch. I didn’t think about how my body was feeling, or whether I was properly fueling myself. I simply wanted to get to the next mile marker to see if I was on target. Well, you can probably guess the rest. At about mile 22, I fell apart. At first I thought it just happened out of the blue. But, looking back at the race there were so many signs I chose to ignore. The end was not pretty. This is how it went.
I had trained hard. Really hard. I did numerous long runs, interval training in my long runs, double runs, speed work, etc. I had a goal in mind and nothing was going to stop me. Two weeks before the big day I ran a 21-mile hilly run, hard. It felt easy and I felt ready to go. I tapered a bit and the final week before the race, I hardly ran at all. All newbie mistakes, but I didn’t know better.
Race day was unseasonably warm. It didn’t occur to me to change my fueling plan or my race strategy. I started my watch and off I went. I didn’t drink at every water stop, instead waiting for every other one, so as not to waste time. At about mile 16, I looked down at myself and noticed that I was white with salt from sweating. But I didn’t really pay any attention to this realization choosing not to slow down or back off. My stomach was queasy at the time, but I was going to “run through it.”
At about 20 miles in to the race, I felt dizzy and it seemed very bright outside. By mile 22, I was all done. I was walking, had turned off my watch, and realized that I had hit the “wall” as marathoners like to say; a big time “bonk.” By not listening to my body and subsequently not recalculating my body requirements due to the heat, I had sabotaged my race. It was an eye-opening experience. I re-evaluated what had happened and tried to learn from it. Not that I haven’t bonked again. But I have been able to read the signs my body is giving me and have been able to stop “the bonk,” from happening if only very occasionally.”
In endurance sports such as cycling and running, hitting the wall or “bonking,” describes a condition caused by the depletion of glycogen stores in the liver and muscles, which is noticeable by a sudden loss of energy and feeling of fatigue.
One thing we always discuss with our athletes at Your262 is to stay ahead of your body’s nutritional needs. In other words make sure you’re drinking enough sports drink throughout the race to give your body the sodium and electrolyte levels it requires to sustain the effort being put forth. If it’s a hotter than normal day take that into consideration by drinking even more in addition to (at times), adding supplemental sodium in the form of salt tabs, and nutritional enhanced performance items such as Cliff Shot Bloks and PowerBar Energy Gels.
By staying ahead of the game in terms of liquid, sodium and nutritional needs during a race you’ll avoid that “wall,” and be able to run consistently throughout the race and finish strong.
But make note that everyone is different with uniquely, individualized nutritional needs. We recommend speaking with one of our licensed nutritionists at our partner site TheCoreDiet to get a personalized nutritional plan tailored to your body’s requirements.

Read Full Story

Why You Should Run!

Many runners frequently begin running either because they want to lose weight, or to eliminate other bad habits in their lives such as smoking or drinking. Add to that the fact that running can help your cardio vascular system, help make you sleep better, give you an energy boost from the rush of endorphins to your system, help strengthen your core; the list is endless. Regardless of the reason, the overall benefits far out weigh the reasons not to run.

Read Full Story

Treadmill Training for your Next Marathon...

The winter months can be a bit trying for those of us training for a spring marathon and dealing with inclement weather. Depending on where you live, ice, snow, sleet, and rain can wreak havoc on your outdoor training not to mention running in the dark because of shorter days. But that doesn’t mean you can’t get a good workout in at the gym or in your home on a treadmill.

Read Full Story

“Defying the Popular Opinion: Running Smarter, Not Harder”

We've all heard the old adages "Go hard or go home", "If you can't run with the big dogs, stay on the porch", "Pain is inevitable. Suffering is optional", "Some running is good, more is better, and too much is just enough".

Read Full Story

Buying a new pair of running shoes. Fit above all else!

When buying running shoes there are many factors to consider. Some of these include price, brand, fit, and style to mention a few. As technology has become such a part of the running shoe industry, helping to "even out the playing field" throughout the market, this variable is no longer the main force driving the running shoe category. For the sake of this post, however, let's simply focus on fit and how you should find what works best for you.

Read Full Story

Establish a Regular Running Schedule!

Whether you're new to running or a seasoned marathoner, the desire to train and race may be inside of you but the motivation to get out there can be a struggle. For many, consistency is one of the hardest things to achieve.

Read Full Story
Training

One of our Your262 clients wrote us about her experience with massage and how it can be an important part of your overall health and marathon-training regimen. It reads as follows:


Last summer, a leisurely run that turned into a race with a friend left a band of excruciating tightness along my inner thigh. I rested and iced it for a few days, but the pain did not subside until my next massage. As painful as it was, the treatment eliminated the problem completely. Massage can be a wonderful treat after a hard week of training but can also be a beneficial tool to help you stay injury free long-term.


Massage contributes to flexibility and improves circulation. It also increases blood flow, which helps muscles and connective joints heal from running. I personally have found that regular massage reduces muscle pain due to the stress of running. Frequently, after a massage I sleep much better. It helps me relax and releases tension built up from the day.


In my opinion, the key is to find a massage therapist who specializes in working on runners. I simply asked my friends and received a few good references on therapists they use. Like a doctor, you want someone who is willing to listen and who is willing to work with you. Working deep into the muscles is great, but be careful that the therapist knows when to back off and not pound you into the table. You may feel sore and tired at first after a massage but bruising and injury should not be a by-product of time spent with a therapist.


The cost can be a factor of course, so when thinking about a massage, I look at my race schedule and fit in a massage when it is the most beneficial to me and my racing. I always try to get one after a race, as the elimination of lactic acid goes a long way to help recover from a race.


What is your preference and/or experience with massage? Do you use it regularly? Have you come to rely on it? We would love to hear your thoughts on the subject.

A Your262 athlete wrote us to share one of their marathon experiences, which unfortunately ended the way it does for too many athletes, particularly newbie marathoners; by “bonking,” and walking the final few miles of the race.
We thought this was a good topic to address, as it seems to happen more often than not for many athletes, who train and race the marathon distance. Every athletic experience becomes something that you can learn from and improve on so the next time around you may benefit from your past mistakes.
“My first marathon was great. I ran it easy, just wanting to finish, no exceptions, so it went well. My second marathon however was very different. I had a goal in mind. When I started the marathon, all I saw were the splits on my watch. I didn’t think about how my body was feeling, or whether I was properly fueling myself. I simply wanted to get to the next mile marker to see if I was on target. Well, you can probably guess the rest. At about mile 22, I fell apart. At first I thought it just happened out of the blue. But, looking back at the race there were so many signs I chose to ignore. The end was not pretty. This is how it went.
I had trained hard. Really hard. I did numerous long runs, interval training in my long runs, double runs, speed work, etc. I had a goal in mind and nothing was going to stop me. Two weeks before the big day I ran a 21-mile hilly run, hard. It felt easy and I felt ready to go. I tapered a bit and the final week before the race, I hardly ran at all. All newbie mistakes, but I didn’t know better.
Race day was unseasonably warm. It didn’t occur to me to change my fueling plan or my race strategy. I started my watch and off I went. I didn’t drink at every water stop, instead waiting for every other one, so as not to waste time. At about mile 16, I looked down at myself and noticed that I was white with salt from sweating. But I didn’t really pay any attention to this realization choosing not to slow down or back off. My stomach was queasy at the time, but I was going to “run through it.”
At about 20 miles in to the race, I felt dizzy and it seemed very bright outside. By mile 22, I was all done. I was walking, had turned off my watch, and realized that I had hit the “wall” as marathoners like to say; a big time “bonk.” By not listening to my body and subsequently not recalculating my body requirements due to the heat, I had sabotaged my race. It was an eye-opening experience. I re-evaluated what had happened and tried to learn from it. Not that I haven’t bonked again. But I have been able to read the signs my body is giving me and have been able to stop “the bonk,” from happening if only very occasionally.”
In endurance sports such as cycling and running, hitting the wall or “bonking,” describes a condition caused by the depletion of glycogen stores in the liver and muscles, which is noticeable by a sudden loss of energy and feeling of fatigue.
One thing we always discuss with our athletes at Your262 is to stay ahead of your body’s nutritional needs. In other words make sure you’re drinking enough sports drink throughout the race to give your body the sodium and electrolyte levels it requires to sustain the effort being put forth. If it’s a hotter than normal day take that into consideration by drinking even more in addition to (at times), adding supplemental sodium in the form of salt tabs, and nutritional enhanced performance items such as Cliff Shot Bloks and PowerBar Energy Gels.
By staying ahead of the game in terms of liquid, sodium and nutritional needs during a race you’ll avoid that “wall,” and be able to run consistently throughout the race and finish strong.
But make note that everyone is different with uniquely, individualized nutritional needs. We recommend speaking with one of our licensed nutritionists at our partner site TheCoreDiet to get a personalized nutritional plan tailored to your body’s requirements.

Many runners frequently begin running either because they want to lose weight, or to eliminate other bad habits in their lives such as smoking or drinking. Add to that the fact that running can help your cardio vascular system, help make you sleep better, give you an energy boost from the rush of endorphins to your system, help strengthen your core; the list is endless. Regardless of the reason, the overall benefits far out weigh the reasons not to run.

The winter months can be a bit trying for those of us training for a spring marathon and dealing with inclement weather. Depending on where you live, ice, snow, sleet, and rain can wreak havoc on your outdoor training not to mention running in the dark because of shorter days. But that doesn’t mean you can’t get a good workout in at the gym or in your home on a treadmill.

We've all heard the old adages "Go hard or go home", "If you can't run with the big dogs, stay on the porch", "Pain is inevitable. Suffering is optional", "Some running is good, more is better, and too much is just enough".

When buying running shoes there are many factors to consider. Some of these include price, brand, fit, and style to mention a few. As technology has become such a part of the running shoe industry, helping to "even out the playing field" throughout the market, this variable is no longer the main force driving the running shoe category. For the sake of this post, however, let's simply focus on fit and how you should find what works best for you.

Whether you're new to running or a seasoned marathoner, the desire to train and race may be inside of you but the motivation to get out there can be a struggle. For many, consistency is one of the hardest things to achieve.


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