Train Hard, Train Smart,Train Safe but don't Over-Train

This article was emailed to me by our runner, Mag.

Training Tips
Over Training ~ contributed by Ms Wendy Lim, Senior Physiotherapist, Alexandra Hospital

What is over training ?
Over training in running is a matter of ‘too much, too soon, too fast’. Many running injuries are a result of over training: too much intensity, too many miles and too quickly in its advancement. It is training beyond’s one ability to recover. Some runners exercise longer and harder so that they can improve but without adequate rest and recovery, these training regimes can do more harm than benefit.

How do I recognize that I have been over training ?

Some common warning signs include:
· Prolong lethargy. extreme tiredness, ‘lack of energy’
· General malaise, possible depression
· Prolong aches and pain in muscles and joints
· Sudden drop in performance
· Decrease in training capacity/ intensity
· Sudden drop in immunity (increased number of flu/ sore throats)

What can I do to minimize the risk of over training?
It is important to pace yourself appropriately when adding mileage or intensity to your training regime. A safe incremental regime will be to increase your weekly mileage by not more than 10% each week with regular monitoring of your exercise and resting heart rate. It is difficult to plan a training regime as everybody’s body is different, if you are unsure, it is always important to seek a sports physiotherapist or sports physician for advice on how to plan your exercise regime.

What should I do if I suspect I have been over training?
If you suspect you are over training, the first thing to do is to ‘STOP or REDUCE’ your training routine. Allow a few days of rest with a normal balanced diet. If you feel yourself getting back to your ‘norm’, you may attempt a gradual increase in your training regime. If the symptoms persist, it would be advisable for you to seek medical attention immediately.

Getting to the bottom of things- Footwear ~ contributed by Ms Sharon Lim, Senior Physiotherapist, Alexandra Hospital

Does it matter what shoes I wear?
Running distances involves repetitive pounding on the legs, of which your feet bear the first brunt which each step. Depending on your running efficiency and type of surfaces, you can be transmitting forces up to 2.5 times your body weight on your legs. Thus, having the proper footwear may help in reducing these stresses.

What shoes should I wear?
If you are running regularly, it would be advisable for you to invest in a pair of running shoes, rather than using your tennis shoes or cross-trainers, as running shoes are designed to cope with movements in the forward direction. There are many brands, models and shoe types available in the market. Generally speaking, different shoe types have been designed for different foot types. For example, cushioning shoes for people with high arched feet, stability shoes for people who are mildy overpronating, and motion control shoes for people with flat feet. If in doubt, seek advice from your physiotherapist, or podiatrist.

What other considerations should I take when considering in my pair of shoes?

Here are some practical tips
· Comfort in your shoes is most important. Your feet should feel supported and cushioned without areas of pinch or rub.
· Wear both sides and run about in the shop to get a feel of how your shoes feel when you run
· Always go shopping for your shoes in the late afternoon when your feet are at its biggest
· Shoes have their own life span. Generally, they last about 500 miles of running, or anything from 3-6 months, depending on your volume of runs.
· To enhance your shoe life span, have at least 2 pairs of shoes that you can alternate runs in.

Recover Your Performances- Recovery Strategies ~ contributed by Ms Wong Shiyun, Physiotherapist, Alexandra Hospital

Why do I need to recover? How can recovery strategies affect my running?
After your run, your muscles may be fatigued and feel sore or achy. In addition, in your preparation for your marathon, you may be running on consecutive days, such that your fuel stores and muscle capabilities may be depleted. An adequate recovery will aid in decreasing fatigue, reduce inflammation of tissues and joints, reduce muscle soreness, promote refueling and thus, hasten a return to optimal performance capabilities.

What can I do to help in recovery?
The following methods may help in reducing inflammation of tissues and joints, relieves soreness and speed up recovery:

1. Ice bath
· Soak your body/ legs in cold water for 5-10 minutes
· Place an ice pack onto your sore muscles for 10-15minutes
2. Hot/cold contrast bath
· Alternate 2 minutes in cold/ warm water, repeat 3 times
3. Stretching
4. Sports MassageAdequate nutrition and hydration

Drinking Tips
Drinking adequately can promote better pleasure during your run and also enhance your performance. Start drinking before and also during the marathon to prevent severe health risks (e.g. heat stroke) which are common when you are under drinking and running under the hot sun in Singapore.
· Double the normal amount of fluid you drink in the week leading to the marathon.
· Before the race, do not drink coffee or alcohol to prevent dehydration
· Stay hydrated by drinking 500ml of fluid about 2 hours before your run.
· At regular intervals, drink 150 to 250 ml of fluids, every fifteen minutes, during your run.
· Continue drinking after the run as it helps to re-hydrate muscles, replenish energy reserves and fluid levels.
· Find out your weight loss in order to calculate your sweat loss. As sweat loss continues after running, additional fluids are needed to counter this.
· Typically, drink one-and-a-half times the amount of fluid lost over a period of 2 to 4 hours after the run to restore fluid balance.
For example, a kg weight loss after run, at least 3 litres of fluids is suggested to be taken over a period of 2 to 4 hours.
Isotonic drinks can enhance performance of runs lasting more than 60 to 90 minutes as they are formulated to:
· Increase absorption of the fluids by the body due its content of not more than 5 to 8g of carbohydrate per 100ml. The carbohydrates also provide additional source of energy which plain water does not provide.
· Replace sodium lost in sweat from the electrolytes (has approximately 40 to 50 mg of sodium per 100ml)

What is hyponatraemia?
When a person drinks at a rate faster than the sweat loss, it may result in a condition called hyponatraemia. It is a rare but potentially dangerous condition caused by low salt levels in the blood.

Symptoms include lethargy, confusion, leading to seizures, coma or death.
This is common in runners who gain more than 2 to 5 kg of weight from over drinking.
Plan your fluid intake plan during training!
When you are training, determine your sweat loss per hour, so that during the actual race, you can estimate how much you need to drink to hydrate but yet prevent over-drinking.

Sweat rate calculation
a) Measure your body weight both before and after, at least, an hour of exercise under conditions similar to a marathon run.b) Weigh yourself wearing minimal clothing and barefooted. c) Towel dry after exercise and obtain body weight as soon as it is practical after exercise (e.g. less than 10 min)d) Sweat loss (in litres) = body weight (kg) before exercise– body weight (kg) after exercisee) To convert to sweat rate per hour, divide by exercise time in minutes and multiply by 60.

Eating Tips
· Choose high carbohydrate, low fat foods that are familiar and easy to digest.
· Practice different pre-exercise eating ideas in training, not on the run day itself.
· Try a liquid or low fibre meal if you have pre-run nerves or other factors causing gastro-intestinal (stomach or bowel) upset.
· Monitor the effects of food and drink choices on your performance.

What is Carbohydrate loading?
The body stores of carbohydrates may not be adequate to sustain what will be used during endurance runs lasting more than 90 minutes. Carbohydrate loading will involve 6 days of gradual lessening of training, with the last 3 days to include high intake of carbohydrate (7 to 10g per kilogram body weight)
For example, a 60kg weight person will need 400 to 600g carbohydrates during this period.
For more details on eating tips (e.g. what are the sources and amount of carbohydrates, etc) to help you gear up towards the big run, go to http://www.alexhosp.com.sg/medical_education.asp