This past week, a good friend of mine, The Author asked me, “ What does it mean when this muscle hurts when I run?”
So today, it thought I would address the common injury of the iliotibial band (IT Band). Commonly found among cyclists and runners, this pain usually begins as a tingle which progresses to a pain that often sidelines people for weeks.
The IT band is a tendon that stretches along the outside of the thigh down to the knee. Iliotibial Band Syndrome (ITBS) occurs when that muscle becomes tight, causing the tendon to pull the knee joint out of alignment and rub against the joint, resulting in inflammation and pain in the knee or hip.
ITBS is due to a number of factors, including overuse, exercising on uneven ground or hard surfaces, returning to an exercise program after a long period of rest, exercising in worn out shoes, tight muscles, pronation, or muscles imbalances.
Fortunately, the recovery process is a very simple one including rest, stretching and icing after a workout.
Check out the video below for some very effective stretches.
D’Amico has decided to combine his love of running and McDonalds by eating only McDonalds foods for 30 days in preparation for the Los Angeles Marathon; and all for a good cause.
D’Amico plans to donate $1 for every fan of his McRunner Facebook page, up to $2,500 (which currently has 2,380 fans), to the Ronald McDonald House.
In total, D’Amico has currently raise $3,355 of his $5,000 goal. You can follow him, his accomplishments, his meals, and the status his runs on his blog.
D’Amico’s goal through this challenge is not to make a statement or prove anyone wrong. He is simply combining the things he loves into one.
Currently, D’Amico has not noticed any changes or weight gain; however, he is running 100 miles a week.
“I’ve been eating McDonald’s since I was a kid. In a way, I’ve been practicing for this my whole life,” D’Amico said to the Chicago Sun-Times.
The LA Marathon will take place on March 20, starting at Dodger Stadium and ending the 26-mile trek in Santa Monica.
My Challenge to you: Become a Facebook fan of McRunner!
On my high school cross country team, every week when we practiced at the park, we would run barefoot. It was not that one day we just forgot our shoes or that we decided we did not want to wear them anymore, we ran barefoot because our coach told us to. While the cool grass did feel good beneath our feet, and our legs felt a lot lighter and moved faster without shoes on, the reason behind this decision was that running barefoot is actually good for your running form/technique. Running barefoot helps prevent injuries, build leg strength, and ensure proper form (by landing mid-sole, rather than landing on the heels, reducing the impact on certain areas), and distributing pressure over a greater area.
Only recently have companies began to pick up on the benefits of running barefoot and have attempted to create a shoe that would emulate running barefoot. Examples of the new minimalist footwear include the Nike Free, Newton All-Weather Trainer and Vibram FiveFingers.
So I end this post by asking: Do you own any minimalist shoes to simulate “running/walking barefoot” or do you just run barefoot?
Steve Prefontaine was one of the most inspirational, most determined, most talented American runners in history. He ran a smart race, a fast race and an all guts race.
“A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more.” –Steve Prefontaine
While running (i.e. cross country or track) may seem like one of the simplest, easiest sports, it actually requires skill and technique, along with a person’s self determination and motivation to log in the mileage necessary on a daily basis, to be a smart, efficient and great runner.
Being a competitive runner not only requires knowledge of the tricks of the trade, but also knowing how to take care of your body.
What do you need to know to have a good race?
Along with hydrating on the day of the race, and a couple of days prior to the race, it is also important to be sure you are eating healthy, staying away from midnight snacks, and getting plenty of sleep.
On race day, it is important to keep yourself in a positive mindset. As for the race itself, here are a couple of secrets.
(1) At the start of the race, do your best to position yourself up front, that way you can get a good strong start. This will help you set the pace for the remainder of the race.
(2) When you come to an uphill, do not slouch over, instead stand tall, lift your knees, and drive your hands through your pockets. This will make you much more efficient and will make that part of the run much easier.
(3) When you come to a downhill, use it; lengthen your stride and butt kick it all the way down (here is where you can pick up a lot of time).
(4) Blind turns, these are your best friends. When you come to a blind turn, serge ahead (speed up) for about 50 to 100 meters pass the turn. This allows you to lengthen your lead, without the person on your heels realizing you are picking up the pace. Once your opponent comes around the turn, it will seem like you are to far ahead and cause them to give up on trying to catch you.
(5) And on that final stretch, where you can see the finish line, kick it in, giving it all you have got.
“I tell our runners to divide the race into thirds. Run the first part with your head, the middle part with your personality, and the last part with your heart.” – Mike Fanelli
To further improve your race time, watch the video below, which breaks down the mechanics of running efficiently, how to adjust your stride and win the race.
