Pronation Explained

Pronation is a difficult concept to understand.  It basically refers to how much your heel and foot roll in when your foot hits the ground.  Pronation is normal.  Some people, however, are "over-pronators" and some people are "under-pronators."  I want to emphasize that there is a very wide range of what should be considered normal.

Runner's World has some nice videos to help illustrate these concepts.
www.runnersworld.com/pronation

Got Arthritis? Get Moving!

People with arthritis should try to get 20 minutes of moderate exercise daily.  Lower impact activities like swimming and cycling are probably best.

Read about the benefits of exercise for arthritis here:
http://www.npr.org/blogs/health/2011/11/28/142663907/got-arthritis-exercise-can-help?ft=1&f=1001

Weekend Update

I just got in from an easy 7 mile jog.  As if the turkey, stuffing, and pumpkin pie didn't make me feel sluggish enough, I was forced to contend with wind gusts of up to 45 mph!  We've been really lucky in Lincoln that this fall has been just about perfect.  The colors were vibrant, the days relatively warm, and the winds calm.  Among the many things I'm grateful for this Thanksgiving is the mild fall that we've enjoyed.

I've run in all conditions, from extreme heat to extreme cold and everything in between.  Without a doubt, though, the thing I hate the most is wind.  I'd like to know what conditions you dislike the most.  Vote on the blog.

Fourteen miles tomorrow.  Gearing up for a fast 2012!

#11--Chamber Country Classic

Maryville, MO
June 10, 2006
4:18:35

Once I got to 10 marathons, I started to feel like a "real" runner.  I was able to join the 50 States & DC club.  I've included a link to the club on this blog.

I was still in residency so I didn't have that much time to train.  I learned that I could train for a marathon by doing two or three short runs during the week (3-5 miles each) and a long run on the weekends (start at 6 miles, build to 20 during an 18 wk plan).  I found this schedule very manageable.  By now my wife realized that marathons weren't just a phase, and that I would be gone for a few hours each weekend.  Her understanding has been instrumental.

Missouri was the next border state on my list.  Maryville, MO is a short drive from Omaha.  I remember we stayed at the vacant dorms on the campus of Northwest Missouri State.  $10 for a dorm room the night before the race!  Ah, sleeping (or trying to sleep) in those small, plastic covered mattresses brought back some memories.

This was a small race, with two loops around the town.  There were some very long hills that were a challenge.  The thing I remember most about this race was the fact that it was the first one during which I listened to my iPod.  The distraction was nice, particularly on this small, mostly rural marathon.  Unfortunately, I got so distracted that I missed a turn at one point.  The volunteers tried to correct me, but I couldn't hear them!  One nice man got in a car and drove to track me down and set me straight.  I didn't get that far off, thanks to his help.

This marathon definitely wasn't Chicago or Boston, but it was a small, friendly race that was easy for me to get to, and very economical.  As a resident short on time and money, it was perfect.

Turkey Trot

I started Thanksgiving Day today with a nice 5-K race.  The Annual Turkey Trot is sponsored by the Cooper Branch YMCA and benefits the Strong Kids Campaign.  I coasted to a 25 minute finish time.  Read about the race here.

http://journalstar.com/news/local/turkey-trot-runners-create-more-room-for-pie/article_0f69a3e6-c7d0-5797-b36f-3ddf29efba02.html

Marathon Deaths, cont.

I found this article from the Runner's World archives.  A nice review of the history and controversy surrounding the safety of marathon running.

http://www.runnersworld.com/article/0,7120,s6-238-244-255-12968-0,00.html

Is Marathon Running Dangerous?

The Philadelphia Marathon was yesterday and the headlines today aren't about another course record falling, but about two runners who died of apparent heart attacks at the finish line.  Tragedies like this get attention because it is assumed that marathon runners are in excellent physical condition (generally true) and should be immune to heart disease (not true).


Marathon running and other intense physical activity does carry some small risk.  Most studies put the risk of death during a marathon at 1 in 100,000 or so runners.  Most of these deaths in very young individuals (20s) are the result of structural heart defects.  Coronary artery disease is the cause in most middle aged individuals.


Heart Disease is the #1 cause of mortality in the USA, with more than 200 deaths per 100,000 people annually.  Exercise is known to decrease the risk of heart disease, and most marathon runners have been able to optimize this part of the risk profile.  However, there are many other factors such as family history, high cholesterol, diabetes, and hypertension that play an important role.


More people than ever are running marathons, so at times it may seem routine and common.  We must remember that training for and completing a marathon is an intensely physically demanding endeavor, one that places great stress on the cardiovascular system.  Get an annual check up from your primary care provider, and make sure you are doing everything you can to minimize your risk.


The late Jim Fixx once said, "I don't know if running adds years to your life, but it definitely adds life to your years."


Read the article about the Philadelphia Marathon here.


http://content.usatoday.com/communities/gameon/post/2011/11/philadelphia-marathon-2-runners-dead-/1