Subject: Runners Clinic

Date: 8/14/2006 from 6:30-7:30pm

Hosted by: Gloria Wall, PT () of Go Physical Therapy (4715 Perkins Road)

Mileage

For prepubescent runners – especially girls – it is important not to overdo. Two (2) miles per day is okay; just not more than four (4) miles at a time. The reason is that growth plates are still being formed. Overdoing it can stunt these growth plates and lead to stress factures. Once a stress fracture occurs, the runner is usually done for the season. Again, the maximum is four (4) miles per day of quality running (not including warm-up and cool down) but with an average of 2-3 miles per day.
After puberty, it is recommended not to exceed five (5) miles per day with two (2) days rest per week; otherwise, it may lead to more frequent plateauing. The typical pattern for running plateaus is: 2 years of improvement followed by a one-year plateau.

Stretching

Before workouts: Does not prevent injury; it just lets the muscles know that strenuous work is about to occur.
After workouts: Helps rid the body of lactic acid and tells the body that the strenuous work is done. This is the more important of the two as it stretches microtears in the muscles and helps them to heal and repair. Repeated microtears can lead to scarring over a period of time and can lead to longer term injuries.
Hamstrings: The best way is the stretch while lying on the back with the second best being in a seated position. For details, see the following site:
Calves: The best ways to stretch calves are the “traditional calf stretch” (see and the “intensive calf stretch” (see

Running Form

Distance runners should not run on their toes; it should be heal-to-toe. The reason is that your body won’t absorb the shock. It is estimated that running on the toes will place 7-times the body weight on the foot and ankle. This will also reduce bouncing and lengthen the stride.

Shoes

If running on a daily basis, new shoes should be purchased at around 300 miles of usage. If running every other day, this will be extended to approximately 500 miles.
NEVER wash running shoes with detergent nor dry them in a dryer. To do so would break down the ethylene vinyl acetate (EVA) in the midsole. Instead, use a water hose and dry in front of a refrigerator. Note: Running shoes can shrink if dried in the sun.
To cut the odor from running shoes, use Odor-Eater® powdered spray. Possibly Febreze® may work.
If using spikes, don’t train in them as they offer no support. However, they are recommended for races – especially when it is muddy – to provide traction on hills. If running track, spikes are not recommended for races over 800m; instead, use “racing flats” (see for an example).

Nutrition

Pre-Race Meals (the night before): It is recommended to ingest 60% carbohydrates and approximately 25-30% protein, with the remainder being fat. Some suggestions would be pasta with tomato-based sauces (not cream-based like Alfredo), whole grains, potatoes, et al.
Race Day (breakfast): Should be eaten 2-3 hours beforehand; lots of carbs with little protein and NO fats. Oatmeal and bananas are best with some protein like egg whites, nuts, low-fat peanut butter.
Post-Race: Carbs should be consumed at a 4:1 ratio to proteins within a half-hour of the race. This rebuilds glycogen, which is used by muscles. Gloria’s favorite meal is steak and potatoes.
Between races (for track only with a break of 30-90 minutes between events): Goo packets or power gels are recommended. A power bar and POWERade® may be substituted. The former are available at most sporting goods stores. The maximum intake should be 200 calories per hour. Gatorade® has approximately 50 calories.

Hydration

Drink water throughout the day.
If you feel thirsty, you’re already dehydrated.
50% of micro-injuries have to do with dehydration.
Caffeine is a diuretic. If you drink caffeinated soft drinks, be sure to drink 2-times an equal amount of water. Coffees and teas contain natural caffeine, which is also an antioxidant, but you should still ingest more water to counterbalance its effects.
A good article entitled “Beat the Heat” was in this month’s Runner’s World. During a workout, you should be replacing water. For example, if you weigh 175 pounds (lbs) running in 90 heat, you should drink 8 ounces (oz) of water per mile (mi). Those at 150 lbs should replace 5 oz/mi and those at 100 lbs should replace 4 oz/mi. A bottle running belt would be recommended – especially in summer heat.
For the average sized person, 64 oz of water per day is recommended. Pure water is absorbed into the bloodstream faster than any other liquid. Nothing is a substitute. (Side note: Baton Rouge water from the tap is some of the cleanest in the nation).
It is highly unlikely that one would overhydrate – especially in Louisiana. Note that water bonds with electrolytes. If there are none, then the body will retain that fluid.
Drinking sports drinks – such as POWERade® or Gatorade® – should be drunk along with water in a 1:1 ratio to replace electrolytes. The latter is sold as an endurance formula at Walgreens. Varsity Sports also sells some “gummy bear” electrolyte replacements.
Calcium is one of the most important electrolytes as it relaxes muscles; some sources are milk, yogurt, broccoli, almonds, shellfish, et al. (see Multivitamins are recommended but no other supplements – except for possibly calcium for girls.

Upcoming Clinics

The next clinic will be held in September. Topics will include: 1) using heart rate monitors for training, 2) determining anaerobic and lactate thresholds, and 3) injuries. Gloria will try to keep these on Mondays and will notify area coaches beforehand.

These notes were taken and compiled by Alan Schuetz (), a Parkview Baptist parent. Any discrepancies should be clarified with the host as she represents a definitive authority.

Disclaimer: The websites listed in this summary are for reference and demonstration purposes only. The host did not recommend nor endorse any of the products cited; these were listed as examples during note compilation.