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Club News
& Information
Brice Chase
Jaime Costigan
Kristina Costigan
Nathalie Gardon
Rita Gelman
Dave Gerathy
Amy Goan
Suzanne Grebe
Janette Heaton
Kelly Hibbert
Ann Hunt
Irene Kennedy
Robert Kickhofel
Allison Ladd
Linda Law
Maria MacGregor
Chris Maiorana
Jennifer McCauley
Christine Nestor
Gloria Raupp
Martin Renel
Amanda Robinson
Kim Ruch
Steve Ruch
Janet Sables
Jeff Sieja
Don Stiles
Janet Tiderington
Linda Tilley
Chris Topley
Chuck Wallin
Priscilla Watts
SWIM MEETS - 101:
1. Plan on showing up at the meet about 15 mi before the start of the warm up IF you have your entry completed or 30min before if you need to complete your entry ie: deck enter or write a check.
2. You will want to bring: a lock, min of 2 towels, sweats or t-shirt and shorts for on deck, deck shoes, a drink ie: acclerade, a snack ie: trail mix, fruit yogurt, bars, bagels, extra goggles and cap, suits, a copy of your entry, a deck chair, iPod or book if you need to be amused, a camera to record the event :). The team will sit somewhere on deck together, so your stuff will be watched but theft is usually not a big issue. I leave my dry towel and a set of clothes in the locker room and bring the rest on deck in my bag.
3. Ribbons are given 1-3 at regular meets and awards are 8 deep at state meet. Results are posted on the walls around the pool deck.
4. For each event you are swimming look on the heat sheets for your lane and heat ( group ) assignment. you will be expected to get yourself behind the blocks ready to go with your heat. The score board will show the event and heat number that is in the water swimming.
5. you do NOT have to do flip turns, dive from the blocks or anything fancy...just have fun. Remember for breats and fly you MUST touch with 2 hands at the same time and back you MUST touch and push off on your back unless you flip the turn.
6. Warmup is done in a circle pattern and you may NOT dive in or use any equipment other than goggles during warm up. About 1/2 way thru they will open a lane or two for one way sprints where you may dive from the blocks. Swim about a 300 or so and get familiar with the pool. DO a few 50's build to get yourself going and to work the walls at race pace.
7. The TEAM will be there to help you so don't fret...it sounds like a lot but its fairly simple...
SWIM NEWS
MAC Masters Swim Registration:
In January 2010, we will be switching to an electronic card rather than the punch cards. Your card MUST be current to gain access to the pool, you will no longer be able to go over.
Registration can conveniently be done at the front desk.
Swim Injuries:
Swimming injuries are almost always related to stroke technique flaws. Overuse injuries in swimmers may involve the neck, lower back, elbow, or knee, but by far, the most common injuries involve the shoulder. Medical research reveals that between 60 and 80 percent of all swimmers will have a shoulder related injury, requiring them to take a break from training for one week or longer, at some point during their swimming careers.
So what can we do about it? Here are several tips to consider. They have been designed to help decrease this number and keep you in the water. After all, who wants to be part of that statistic?
• Listen to your coaches. Early season training is not as hard as it will become later, but it is the time to learn and step up to the next level. Your coaches will be using this time to work on technique, including drills, so be patient and use this time to learn. Come out of every practice better than when you started.
• Give your coach feedback if a specific drill or stroke is causing you to feel discomfort.
• Let your coach know early if discomfort is a daily occurrence.
• Be diligent your dry land routines. Dry land is designed to decrease your risk of swimming related injuries, but only if you do it correctly.10/11/09 Milan High School
MACSwimmers - Google Group:
I have created a MACSwimmers@googlegroups.com....you should receive an invitation to join and then a notification that I signed you up directly.
You may delete yourself from the group but UNDERSTAND this will be the primary mode of communication after 2/1/09. The reason for this chg is lots of folks are having probs getting the emails, I am having to send it multiple times and attachments are not getting thru. It is my hope this will correct the probs and make the communication more effecient. Most attachments will be available on the website
NOTE that this will include swim notes from me ONLY and include members of the swim group ONLY. It is not the same group as the milfordathelecticclub@googlegroups.com which includes all the bikers and runners.
NOTE that when you respond it will be copied to ALL members. Please do NOT bog us down in your personal issues but respond directly to the person(s) involved.
It's All About Me!
We have a new tradition and monthly or so we will award a shirt to an AM and PM team member that states "it's ALL about ME". This shirt will signify the members TOTAL commitment to the program and absolute focus during practices.
MAC - Masters Swim Team
Designed for any swimming ability level from beginners to advanced swimmers. Meet and swim with a group of adult swimmers - at Milford High School.
Learn correct stoke techniques
Increase the efficiency of your strokes
Develop more endurance
Find camaradarie and fun in the pool
At each practice, lanes will be designated for beginners through advanced. A workout will be posted for each lane. All lanes will begin swimming sets together, although the set will vary depending on ability level. ALL practices are coached by certified coaches. Brick workouts will be available for triathletes or others interested in cross training. Facility membership will include access to indoor track, weight rooms, treadmills and spin classes. Coaches will provide online resources, professional videos demonstrating stoke techniques, articles detailing nutrition, stroke and fitness training methods. In addition your stroke will be videotaped and evaluated.
Monday: 9:15-10:45 am and 6:30-8:00 pm
Wednesday: 9:15-10:45 am and 6:30-8:00 pm
Saturday 7:30-9:30 am
Good Swim Lane Etiquette:
YES, the lanes are crowded but so is a tri so practice good lane etiquette...
• Move over to the side when stopping at the wall so others can finish at the wall
• Do NOT start and stop in front of the wall blocking others trying to touch the wall
• Do NOT push off and start when a swimmer is coming in for a turn
• Allow a faster swimmer to pass by either moving over next to the lane line or waiting at the wall
• If you want to pass ONLY tap foot of front swimmer once or twice
• Organize lane by fastest at that stroke which may not be the same for free as back or br
• Do NOT continually chg lane leader in the middle of set, that cheats all but the leader of earned rest
• Do NOT push off and start right after the swimmer in front of you, give em some space
• Leave on correct intervals do NOT wait so YOU can leave on the 30 or 60
• Compromise on interval so entire lane can stay together and do the workout together
• Help rookies in your lane...I am one coach and try to explain sets to all but sometimes it just doesn't happen. I will make every effort to get to every lane multiple times during a practice and I am disappointed when it doesn't happen. Give a shout out and be patient or swim an easy 100 while waiting
Triathlon Tips:
• Plan to wear swimming what you plan to complete the tri in, especially true for sprint tri
• Plan to hydrate on the bike with sips of acclerade or whatever. A sprint tri at 1.5 hours plus hardly requires bars, gus etc.... (at swim practice - you make it thru that length in the pool)
• Prepare your transition area so nothing is forgotten...put your bike and helmet numbers on the nite before, lay out a towel ( a stool and water bucket are really overkill) and roll down a pair of smart wool socks so the toes go in and they slide right on, crank open your shoes so foot slides in, place your helmet on your bike seat and have hydration in the cage, place number for run on top of shoes cranked open. A shammie towel is a great tool to get the big water drops off and get dry enough . Mark your transition row by a using a brite colored / distinctive towel, sidewalk chalk at the end of the row or a balloon on the rack ...if allowed.
• Swim the first 100 or so using a drill technique ie: finger tip drag, catch up...trust me you won't slow down but swim very effeciently and avoid the initial adrenline surge of ineffective flailing. This will also set your stroke to slide into the rhythym of a pace swim sooner
• While on the beach look for sighting points for a straight swim, use this time to plot your swim
• Last 100 yards pick up your kick to get the blook recirculating and pumping thru the legs
• Strip off wet suit, goggles, and cap on way to transition
• Clipping shoes to the pedals is GREAT if you are a pro or have mastered this technique. I advise just get the shoes on and then mount. MAKE sure you have racked the bike in LOW gear. You want to start and finish the bike in low gear with high cadence to warm up and then loosen up the mm's for the task at hand
• Dismount and ez jog to rack bike, will start getting the legs loosened up. chg shoes, put on number and hat and small step jog the first 400 yards then lenghten stride as you feel legs
• When you see the finish about 500 yards off dig deep and sprint
Top Swim Do's and Dont's for Triathletes Who Swim Masters
By: Joanna Zeiger's
www.everymantri.com - Wednesday, May 12, 2010
Editor's Note: Before Joanna Zeiger was a world-class professional triathlete she was a swimmer. So when Joanna came up with this list of swimming do's and don'ts as posted to her most excellent blog Fast at Forty we knew you'd appreciate her smart advice.
I have been a Masters swimmer for more than 15 years. I have joined workouts all over the world. I have interacted with all kinds of adult swimmers. The one common thread, the very thing I have witnessed time and again, is lane rage.
Swimmers unfamiliar with the etiquette of the pool frustrate those that have more knowledge of how to keep a proper flow. To be fair, though, I often see seasoned swimmers breaking cardinal rules rendering them pool pariahs. In an effort to allay tension and confusion, I have compiled a list of Do’s and Don’ts for those swimming in a Masters setting.
Do:
• Be on time. I am appalled by the number of people that regularly show up late for scheduled workouts. Groups stroll in 10 minutes late like they are taking a class on a cruise ship. It is unfair to lane mates and disrespectful to the coach. Please, be on time.
• Place yourself in an appropriate lane. If you are in a lane that is too fast, move down a lane and lead. It is a much better workout to go first than to sit on the wall gasping for air.
• Learn how to use the clock. Really? I am baffled that people cannot read the clock, even after years of swimming. If you are doing 6x50 on :45 and you leave the first one on the :05, your subsequent send-off are, :50, :35, :20, :05, :50. You have the entire repeat to figure out when you leave again; it is much better than staring at the black line on the bottom of the pool.
• Know your times. This is a corollary to point 3. Once you learn how to use the clock, you will be able to figure out your times for all of your repeats. I cannot tell you how many times I hear a coach ask a swimmer what they did on their repeats and after counting on their fingers and toes they still have no idea, or they just say, “I did what she did”. It is important to know your times so you can gauge your improvement and have a handle on whether you nailed the workout.
• Take the time to learn proper technique. This really does not apply to lane rage, but it will make you a better swimmer.
Don’t:
• Don’t leave early. If the lane is going 5 seconds apart, do not leave 3 seconds back. In no time at all, you will be on the feet of the swimmer in front, and that is annoying.
• Don’t use your equipment unless the set calls for it. Triathletes notoriously love their pull buoy. In fact, there are some people that need it surgically removed. It is a crutch. Learn how to swim without it. And, don’t give the excuse that you only swim with a wetsuit, so it is ok. At today’s swim workout, Dave Scott yelled at a repeat offender to lose the buoy, and then he threw it out of reach.
• Don’t turn around early. I see people stop at the flags, touch the bottom, and turn around. What is this? If you turn around early in a race you will be DQ-ed, so don’t do it in a workout. I will offer these stipulations: if your paddle comes off because you hit another swimmer or if you took a big gulp of water and need to catch your breath, it is acceptable to turn around to get back to your spot in the rotation.
• Don’t jump in front of another swimmer if you sit out a 50. It’s distracting.
• Don’t mess up the intervals. See point 3 in the Do section.
• Don’t spread germs. If you are sick, stay home or swim alone.
• Don’t wear a peek-a-boo swim suit. When in doubt, throw it out.
Hopefully these insights will lead to a more harmonious swim workout
That's right! Planning for the 2010 edition of the Milford Criterium has begun. Next year's event will be bigger and better and we need you to be a part of it. If you were at the race, you know what proper planning and execution will achieve. We're not looking for race day volunteers yet. What we need are individuals that are willing to help organize and coordinate all the planning and activities for the race itself and Healthy Living Expo. We need help (you!) in the areas of marketing, advertising, web design, graphics, procurement, public relations, copy writers, and logistics in a role as a department head or part of staff. We've learned a lot from the inaugural race so the ground work has been laid. We've identified the key components that go into making an event of this type a success and now its time to improve on it. Provided we start early enough - and we are - your time commitment should be minimal. We pride ourselves on taking an organized approach in our planning that will include following a roadmap with timelines and checklists.
Why should you get involved? By joining the team, you can help grow this event and help make it the premier completive cycling event in SE Michigan. You can help promote Milford as a hub for outdoors activities, healthy living and eco-tourism and inspire new interest in all forms of outdoor sports in our community. We continue to receive positive comments. The best are like the one I heard yesterday that involved a high school student who said she was inspired to enter into competitive triathlon events.
This is just the beginning. The 2010 Milford Criterium will set the new standard. Be a part of it!
A tremendous Thank You to the Village of Milford for allowing the Inaugural Milford Criterium to take place this past Saturday, August 22. We'd also like to thank all of our many volunteers that helped transform historic downtown Milford into a bicycle racing venue straight out of Europe! Thank you to the Milford Police and Fire Department, the Department of Public Services for keeping the racers and spectators safe by providing your incredible services. The Huron Valley Chamber of Commerce for their support along with all the many departments of Milford that helped.
We had over 200 hundred competitors, plus 65 children that participated in a very competitive "Kids Race". Racers came from all over Michigan, including our own hometown of Milford, Ann Arbor, Beverly Hills, Farmington, Grand Rapids, and Howell to name a few, as well as, California, Ohio, Illinois, North Carolina, Washington D.C and even Ontario! It bears mentioning that at the State Criterium Championships the next day, Milford was the talk of the race series!
Again, your support is greatly appreciated; we could not have done all of it without the support of our wonderful town!!!
Sincere Thanks,
The Milford Criterium Committee
5 Ways to Become a Better Climber
By Richard Cunningham
Road Bike Action
What do I need to do in order to improve my climbing abilities?
Once a week I ride a 15-kilometer climb with an 8- to 14 percent incline. Although I started this two years ago, I've never noticed a real improvement, even when I replaced my old ride (a stock Scott Speedster S2) with a lightweight (7.5kg) Specialized Roubaix Pro with DT Swiss 1450 wheels.
I also mountain bike, which includes pedaling to the top of the same mountain on a 34-pound rig. I expected that climbing on a heavy bike would give a boost to my leg-power.
I climb at a very slow cadence (40 to 55 rpm) on my road bike. I stay in the lowest gear during long climbs while my friends ride two to three cogs higher. I've also noticed that since I started road biking my legs have become skinnier. I was expecting my leg muscles to grow bigger.
Sometimes I feel pain on my knees too. A friend told me to try a compact crankset or a triple chainring setup, but I'm not sure if this is the solution. I am 1.80 meters tall, weigh 72kg and am in good shape with a low fat percentage, and I also swim and weight-lift to prevent injuries. Do I do something wrong?
— George, Greece
Climbing is an art form that requires more of a mindset from a rider than it does strength and leg power. If superior climbing was simply a power-to-weight ratio, then big men, like Miguel Indurain could not have made their marks on the infamous European ascents of the Grand Tours.
Your letter and its mention of the mountain bike lead me to believe that your fitness is not the problem—nor do you need lower gearing. You do, however, need to abandon your mountain bike pedaling mentality and develop proper road bike climbing technique.
As far as your legs getting skinnier; it is natural for unneeded muscles to atrophy as a cyclist reaches peak fitness, especially in the calf area. The following five techniques have been helpful to me.
1. Lose the Mountain Bike Mentality
Rough ground and uncertain traction require a mountain biker to ride much lower gears than a road rider to remain efficient. Mountain bikers need to remain slightly below, not right at, their anaerobic threshold because they must conserve energy and recover from intense maximum-output bursts of power needed to cope with technical sections of the climbs.
The road rider has the benefit of a smooth surface and gradually changing gradients, so it is not necessary (nor wise) to exceed the anaerobic threshold. The road climber combines powerful, rhythmic breathing with an unyielding focus on power output at every degree of the crank revolution, so that pedaling pressure never exceeds (or drops below) the anaerobic threshold.
Tip: The regulation of power is more important than a specific cadence RPM for a road climber.
2. Good Pain/Bad Pain
The key to climbing is the same one that time-trialists use on the flat—putting the maximum amount of pressure on the pedals, while remaining just below the anaerobic threshold. To simplify this: a burning feeling in your legs means you have exceeded your threshold and are accumulating lactic acid in your muscles This accumulation causes intense pain and acts to short-circuit the nerve impulses that tell your muscles to move—both of which will defeat you before the summit.
Soreness and dull pain are normal effects of high-level efforts and are ignored by top climbers because the sweet spot, the place were a climber knows he or she is pedaling at peak performance, lies at the threshold between dull pain and the lactic-acid burn. Once you discover it, this place will be your new mental home on the bike.
3. Mental and Emotional Preparation
There is a French saying that roughly translates to: "Put a frog into boiling water and he will hop out and dash away. Put the frog into cool water and heat it slowly, and he will swim around happily until he is cooked." Arrive at the climb as fresh as you can. Stay relaxed as you begin ascending and work on establishing your breathing and pedaling synchronized into a smooth, relaxed cadence.
Watch ProTour climbers in action and you will discover that most climb at about 70 to 85 rpm. Don't stress on a particular cadence, instead, pedal at the rpm that allows you to meter out power as smoothly and efficiently as possible throughout the pedal circle.
Minimize your suffering by remaining seated as long as possible, and when you stand, relax your body and use your weight to turn the cranks so that the out-of-the-saddle interval is actually a resting period for your lungs and heart to catch up with your legs.
Never attack a mountain, instead, let the climb come to you. The key is to add pressure slowly, know that suffering is inevitable, but it is best served in increasing increments. Pile on the pain one tablespoon at a time as the climb progresses. It will be a lot easier to overlook intense suffering when the summit is within sight—and the top of the mountain is where a maximum effort cannot defeat you.
Tip: Remember that you must always climb alone—it is a dance between your will and your body's power threshold. Be prepared to let rival climbers go ahead. Most often, the early leaders are reeled in and crushed well before the summit.
And do not doubt yourself if you leave riders with powerful reputations behind. You can only be sure of your own output on a given day, so don't waste precious concentration and energy second-guessing the fitness of others.
4. Your Secret Weapon
Twice a year; once as you ride in to your fitness in late spring and another time near your peak in mid-summer, climb a mountain or pass that is twice as long and hard as anything you will see throughout the year. One of the reasons that professional road racers can motor over mountain passes in big gears is that they are completely confident that they can top the climb and recover in time for the next ascent—they have all survived worse on many occasions.
One way to achieve such confidence is to pick a couple of days each year to climb harder and higher—to push yourself so far beyond what you have led yourself to believe is your limit. The end result after your massive effort is that all lesser climbs will seem well within the realm of possibility, regardless of your perceived fitness or pain threshold on a given day. Absolutely knowing that you can bust out a big climb is far more empowering than most cyclists would believe.
5. Serve It Up
Last but not least; if there is going to be suffering involved, it is always better to give than to receive. Keep the pressure on when you are climbing with a group and, often, superior athletes will crack.
Always keep in mind that, regardless of the façade, everyone suffers on a climb—so find that place within yourself where you can block out everything and everyone around you, keep your effort steady and balance your power output on the edge of your pain threshold.
Resist the urge to back off the pressure when your rivals relax and sit up. Why prolong the effort by taking a break? The sooner you can reach the summit, the less you will hurt.
It is quite true that running can be hard on bones and
joints. Many doctors suggest alternative sport as a means of exercise
with less potential for injury. For example, swimming is regarded as
gentle yet effective exercise. I say "gentle" lightly for those doctors
who have not swam with sergeant gunny!
In all seriousness though, a swim workout uses less of the
body's real weight which is minimized due to buoyancy. As a result,
swimming is one of the main exercises recommended by doctors for
recovery from injuries.
However, when done with proper warm-up/cool-down and
equipment (very minimal in price) running is a very beneficial sport.
First of all, runners seldom have weight issues. Running is a highly
effective form of aerobic exercise. In addition, the heart also benefits
because of the influx of oxygen-rich blood from increased circulation.
This also improves the immune system and strengthens the musculoskeletal
system. Running also helps flush out toxins from the body, reduces
stress (which is a root cause or basis of many illnesses), and costs
very little. Although it may be cold during these winter months, running
outside gives the body a chance for good air exchange.
As previously stated, running is of very little cost. The
only real investment is a good pair of running shoes (alternating
between two or three pair if possible).
Anyone who has run with the group has heard me say that when it hurts,
stop! I think this is especially true when related to joint (hip, knee),
or shin pain. If you are like me, I hate to stop training for a few
days, or week when I am on a roll with my routine. Running with shin
pain, IT band pain, or joint pain can lead to more than a few days off.
It is better to rest the body when it gives you a sign, than to push the
risk of a more serious injury that will ultimately force you to take
more time off. There are some things that you can do to prevent injury.
In a series of short articles, I would like to share some injury
prevention strategies that may keep you running longer and safer. Some
of which I personally need to do a better job of following.
Article 1 Warming Up
Whatever the sport, or exercise program, the first movements
should begin with a warm-up. Start with light activity to loosen up
muscles before vigorous activity. Warming up not only loosens muscle,
but starts blood flowing to muscle. Your body should begin to feel more
relaxed and alive (ready to take on a higher tempo).
According to many sports experts, a warm-up should last at
least 10 minutes. A warm-up should begin to make you sweat, but not tire
you out. For those beginning to run, this could mean a brisk walk, or a
ride on a stationary bike to warm up leg muscles. Although running is a
great deal of leg work, the upper body plays an important role in
efficient running too. Don't ignore the upper body during a warm up.
Light push ups or sit ups can be a good warm-up. Stretching is a huge
part of the warm-up for runners. Hold stretches (see attachment) for
30-40 second each.
As you get in better shape and start feeling good about your
runs, it is tempting to skip a warm-up. Sometimes the mentality is to
think you don't need a warm up because your body is used to running, and
you feel confident in your ability. This can be a big mistake. When you
do a warm-up, the muscle becomes saturated with blood. This will
increase the elasticity. A good warm-up and blood saturation prepares
muscles, tendons and ligaments to take a more intense level of strain.
In addition, muscle warm-up and flexing the joints improves the strength
and speed of muscle contractions. This allows them to perform at their
full range of motion more efficiently and without injury. A good warm-up
also helps you to conserve energy. I used to spend little time with warm
up prior to a race because I did not want to wear myself down. On the
contrary, a good warm-up allows you to exercise longer because it will
take less energy to produce the necessary movements. Your blood becomes
thinner and flows more easily. When this happens, you get nutrients to
the muscles more quickly. In turn, the removal of waste products, such
as lactic acid, is quicker. Lactic acid can cause cramping.
Sources of information:
www.marathonrookie.com
Gary Null, Ph.D.
www.coolrunning.com/engine/2/2_1/126.shtml
Is Cooling Down Important? You bet!
Depending on who you talk to, some experts suggest that a cool down is even more important than a warm up. I would, however, never suggest skipping a warm-up. Once again, warm-ups are a key to injury prevention, but a cool down is just as valuable to maintain healthy, injury free workouts. Some may not buckle up in the car because the airbag is there, but both restraints make your vehicle safer. Just like a primary and secondary restraint system, warm-up and cool down keep you safer (less prone to injury) and keep you running longer (or swimming, or biking, etc.).
Here are a few reasons why a cool down is essential:
1. Have you ever felt weak in the knees, crampy, or sore with muscle pain? This is frequently due to lactic acid. Even if you feel good at the time of exercise, your body has still not gotten rid of waste products produced by a workout. One of the reasons you feel sore after vigorous workout is due to the lactic acid that is still in your muscles. Cooling down will help the body flush the toxins. When exercise is stopped, waste products stay in the muscles. This often causes swelling and pain (often called blood pooling). Cooling down helps return blood to the heart and relieves muscles of lactic acid. Keeping blood circulating through the muscles at an adequate rate carries oxygen and the nutrients that are required for repair and growth.
2. For runners, a cool-down prevents blood from pooling in the legs. As a runner (in particular on hard running days - races, speed work, hill work, tempo runs, etc.) you have not only blood pooling in the legs, but also adrenaline that is flowing throughout the body. This affects the heart. Sometimes this can be fatal (2009 Detroit Marathon?). So how do you combat that? Simply walking around a bit, or a very slow pace jog will work. Keep moving for about 10 minutes.
3. Speaking of the heart, a cool-down allows the heart to return to its normal rate gradually. It can be very dangerous to suddenly stop a workout without allowing the heart to have its cool-down. According to experts, deaths in runners are rare, but a great deal of them are due to cardiac arrest. This is often caused by stopping a workout without performing cool-down. According to the Aerobics & Fitness Association of America, cardiac problems most often occur not during exercise, but after it's over.
******Of course, you should always refer to
your doctor before beginning any workout routine.******
The following are ideas and links to websites for proper cool-down.
Three elements for cooling down
From:
www.24hrfitness.co.uk/fitness%20tips/cooling-down-after-exercise.html
An effective process for cooling down needs to include three major parts to guarantee a complete restoration of the circulation system. These are gentle exercise, stretching and re-fuel. All of these three elements are equally important and none of them should be ignored or treated as unnecessary.
They work jointly to repair and replenish the body after exercise. Dizziness, nausea and a 'worn out' feeling are usual symptoms of an inappropriate cool down process. For an effective cool-down, carry out a low intensity exercise for a minimum of 5 to 10 minutes and follow this with a stretching routine.
Also you can either carry on with the current exercise while gradually slowing its intensity, or jog or walk briskly for a few minutes, making sure that these activities are lesser in intensity as compared to the exercise previously performed.
During the cooling down process, after the heart rate has been lowered, stretch all major muscles, particularly the ones that have just been worked on. Every stretch ought to last for at least eight seconds, with longer stretches and repeats for those muscles that feel particularly sore.
The last part of the cooling down after exercise process involves the re-fuel, just as proper nutrition is needed before exercise to provide the fuel needed for activity, the body requires nourishment for the after exercise process of building muscles so water, minerals and carbohydrates are all needed.
I had not thought about it, but was reminded by a fellow runner: "practice of massage as a post workout recovery plan too.
Some of the best racers I know swear by it and make it a point to have
a deep tissue massage at least once a month.
They view this practice as one would liken it to having the oil changed
in your cars engine on its normal maintenance schedule."
Comments from Ray J. (Mac Runner)
10 Tips for Avoiding Shin Splints, Runner's Knee, and Other Common Injuries
No one likes to face injury, but runners especially seem prone to injuries. And it's no wonder since a runner's feet strike the ground anywhere from 800 to 2,000 times a mile, at a force of about three to five times his body weight. I have been fortunate in that I've remained relatively injury free, but I have had experience with injury: an ankle sprain, knee discomfort, hip pain, and fatigue from overtraining. Other than the sprain, most of my injuries were minor. A couple days of rest, chiropractic care, and stretching helped me recover from my aches.
However, I know many other runners and nonrunners who constantly face injury and pain. While many listen to their body and back off, others ignore the pain and keep pushing to a higher level--a new personal record or goal. While some injuries are unavoidable, others are preventable.
The most common injuries runners face are shin splints, runner's knee, plantar fascitis, and inflammation of the iliotibial band (known as Iliotibial band syndrome or ITBS). Shin splints occur as pain or soreness in the shin region. They can sometimes lead to stress fractures. Runner's knee is an aching soreness around or under the knee. An inflammation of the connective tissue along the sole and its attachment to the heel bone is plantar fascitis. ITBS is an inflammation on the outside of the knee joint, which begins as an ache but can progress to a painful burning sensation.
Here are ten tips for avoiding these and other injuries:
1. Invest in good quality running shoes for your foot type. You are setting yourself up for injury if you don't have the right shoes or if you fail to retire your shoes after 300-500 miles. I made the mistake of buying "cheap" running shoes. It didn't take me long to realize I needed better shoes. I went to a specialty running store where I received expert advice. Now, I will never run in anything but quality running shoes. For more information about getting the proper shoe, check out my article If the Shoe Fits.
2. Be careful about increasing your workout or mileage too much too soon. If you're overtraining, you risk injury. (My brother has suffered from shin splints for this reason.) The general rule is that you should not increase your mileage by more than 10% weekly. Also your long run should be no more than 50% greater than your longest run in the week. If your second longest run in the week is 5 miles, then your long run should not exceed 10 miles.
3. If you're a beginning runner, avoid difficult and hard runs. As a general rule, you should wait until you've been running about a year and have built your mileage to about 20 miles weekly before attempting hills and speed training. That doesn't mean you should never run hills. Where I live, I'm surrounded by hills, so when I started running, I had little choice but to run hills, but I have had knee discomfort after increasing my mileage too quickly and running too many hills too fast. Be careful when running hills--especially going downhill--that you maintain control.
4. Take a day or two of rest. I exercise six days a week, but I only run three (sometimes four days a week). By incorporating a day of rest and cross training, you lessen your chance of injury. I cycle and participate in aerobics on my nonrunning days. I love running, but I don't want to risk all those injuries that many runners face. Often, once you suffer injuries, your body is more susceptible to those same injuries. Yes, there are runners who run every day and have no problems, but I don't want to take that chance.
5. Run slower and on softer surfaces. Concrete is the hardest surface and provides little shock absorption. Roads paved with asphalt are better. Cinder tracks are the most resilient. If I have the choice between sidewalks and the streets, I choose the street as long as it's safe. When I run along a four-lane highway I choose the sidewalk. To not run there would be sheer foolishness.
6. Watch the camber on streets. The middle of the road is the best part to run on, but it is also unsafe. Some roads have very steep camber, so avoid running on the edge of those roads. If it's not a busy road, you can run more on the road, or else try running off the road. When running off the road, be careful of holes or loose stones you may slip on, or any other hazardous situations. Don't run with your head down all the time, but be aware of what's underfoot. (I suffered a sprained ankle when I first started running because I slipped on wet grass going downhill and twisted my ankle after falling into a little hole.)
7. Stretch both before and after your workup, but warm up a little before stretching. Walk or jog an easy mile, stretch and then run your course. Don't forget to stretch at the end of your run after you cool down. If you fail to adequately cool down and stretch after a workout, and especially after a race, your muscles will tighten and you will be stiff and sore the next day. To prevent this walk or jog slowly and then stretch. The longer your run or the harder your race, the longer you need to cool down afterwards. I usually plan the last mile or 5-10 minutes as an easy jog and then I walk for a few minutes. After a race, I walk/jog for at least 10-15 minutes.
8. Do strength training exercises for the lower and upper body. Lunges and squats, when executed properly, are great leg strengtheners.
9. Also, watch your running form. Not only does that help to prevent injuries, but it also helps you run more efficiently. To maintain proper posture and efficiency, hold your head high. Relax and avoid tensing your muscles. If your body is aligned properly, your feet will land on a line directly in front of you. Be aware of your arm movements. Keep your arms bent at about 90 degrees. Dangling them or holding them to your chest will cause a loss of power in your stride. They should move forward and backward with the opposite leg, your hands brushing your hips.
10. Listen to your body. While some muscle aches or discomforts are to be expected when you push yourself, pain is not. Pain is your body's way of telling you that something is wrong. If you continue exercising through pain, you risk injury. And if you have an injury, take some time off. You risk more damage and your recovery will take longer if you don't!
