Psychological Issues of Long Distance Events

Endurance events create challenges both physically and mentally. Even after completing all the required training and making it to the race site rested and healthy, arriving at the starting line in less than the ideal state of mind can have a devastating effect on your performance.   Please be familiar with the following terminology (described with positive outcomes), as each will be mentioned later in this section:

• Mental Rehearsal/Visualization - The process of creating pictures or images in your mind.
• Imagery - Playing out/imagining in your mind the way you wish for an event to occur.
• Self-Talk - The "voice" in your head that can be trained to provide positive affirmations during adversity and tough times.

Before You Begin

There are certain "prerequisites" or internal characteristic that an athlete must possess in order to undertake the necessary training that endurance events requires. These include motivation, self-discipline, and effective time-management, all of which are inter-related characteristics.

A coach can be enthusiastic about the training program he or she designs/presents and show interest in the runner's development; however, motivation and self-discipline must be developed primarily from within. The best marathon training program in the world will not enable a runner to make it to the finish line of a marathon if he or she isn't internally motivated to undergo and complete the training and then finish the race.

Similarly, it requires a great deal of self-discipline to complete the long trainings while at the same time, cope with other daily distractions and manage all the personal responsibilities daily living provides. This is why it is crucial that the runner who wishes to train for the marathon be an effective manager of time. It is beyond the scope of this web site to discuss in detail strategies to enhance one's motivation, self-discipline, and time management strategies. There are a wealth of resources available featuring information relating to both these topics and sports psychology.
Short and Long Term Goal Setting
General Goal Setting Considerations

For most first time marathoners, goal setting is simple… To finish the race! Nevertheless, regardless of your experience level and race aspirations, it is best to be as specific as possible when setting goals. Be sure to write the goals down, perhaps tell others about your goals, and set a time frame for achieving the goals. These strategies will enhance the possibility of achieving both your short-term objectives as well as your big goal.

There are two basic types of goals: Process goals and outcome goals. It is important to set short-term objectives (process goals) on your way to achieving the big goal (outcome goal). The definitions and examples of process and outcome goals are listed below:

• Process Goals - These types of goals involve activities that focus on mastering the task and increasing one's skill level (e.g., the knowledge and training needed to complete a marathon). Examples of process goals include: Following the training schedule as closely as possible; Improving your nutrition; Reading as much as you can about the marathon; Consulting with your coach on a regular basis; Getting more sleep to be as rested as possible, etc.
• Outcome Goals - These goals relate to the finished product or stated differently, goals you hope to accomplish in the marathon. Examples include: Breaking 4 hours in the marathon; Running the second half of the marathon faster than the first 13.1 miles; Defeating a rival; Running a personal best in the marathon.

Race Goal Setting Considerations

In the couple of weeks prior to the race, think about three (outcome) goals you'd be interested in accomplishing for your event: (1) an easily obtainable goal, (2) a realistic yet moderately challenging goal, and (3) an ultimate goal. Determine a strategy to achieve the ultimate goal, but build into your plan flexibility to aim for less ambitious goals if things don't pan out the way you had planned. Above all, be realistic. For example, if you don't possess the genetic predisposition (natural ability) to run a sub-38 minute 10K, there's very little chance you can break three hours in the marathon, no matter how positive an attitude you possess!
Strategies for Completing the Training

• Find a coach with the reputation for being both enthusiastic and positive. These traits can help inspire and motivate you.
• Join a group or team whose members share your same goals. These individuals can provide you with the needed emotional support to succeed. Groups or a training partner can help make completing the long runs easier than doing these alone. It is essential to find training partners who run your approximate pace so that your workouts do not turn into races.
• When doing your long runs, break the course into sections mentally. That is, mentally run from one landmark to the next instead of thinking of completing the entire 20-mile training course. When you reach the first landmark, then mentally think of running to the next and so forth.
• Realize that the training will not always be easy. If running a marathon were simple, there would be no challenge as everyone would be able to do it. To enable you to cope with the physical and mental demands of completing the long training runs and the actual marathon when the going gets tough, there are several mental strategies you can utilize. These strategies and examples are listed in the next section.

Examples of Mental Strategies During Your Training
Self-Talk Thoughts

Think and say to yourself…

• "If this was easy, then everybody could complete a marathon."
• "Keep running . . . Maybe I'll feel better when I have some Gatorade."
• "If I quit now, I'll be very disappointed in myself later this afternoon."
• "I'm not really physically tired; I'm more fatigued mentally."
• "Completing this important training run will give me confidence and enable me to finish the half-marathon comfortably."
• "In just one more hour this run will be finished and I'll be in at home...showering, relaxing, eating, etc."

Imagery

Imagine…

• Imagine that you are a world-class runner and are in the lead of the Boston or Olympic Marathon.
• Imagine that your running form is smooth and graceful.
• Imagine that your a running effortlessly and very relaxed.

Visualization/Mental Rehearsal Strategies

Visualize…

• Picture yourself running every mile of the marathon for which you are training.
• Visualize what the finish line area will look like (e.g., with the clock displaying the time you're shooting for).
• See in your "mind's-eye" the spectators who will be cheering for you.
• Think of all your friends back at home who will be thinking about you and pulling for you while you'll be running.

Mission Moment of the Day: The Patti Robinson Kaufmann First Connection Program

The Patti Robinson Kaufmann First Connection Program is a peer-to-peer program that links newly diagnosed patients and their families with trained volunteers who have experienced blood cancer firsthand and can understand your experience. Trained volunteer survivors offer caring support and information by sharing their special perspective on the recovery process.

More information can be found at http://www.lls.org/resourcecenter/freeeducationmaterials/support/firstconnection.

Coach Tip - Dynamic Stretching

Dynamic stretching involves the progressive, active stretch of muscles and joints through a sport specific range of motion. It involves gradual increased intensity of movement as opposed to static stretching, which involves lengthening a muscle to the end of its range and holding the stretch over a period time. Dynamic stretching is appropriate prior to physical activity, e.g. pre-training/warm-up

Dynamic stretching for runners and athletic walkers uses momentum build up by various movements and active muscular effort to stretch the muscles within  the particular movement.

Dynamic stretching might look like ballistic stretching but it is much safer because dynamic stretching doesn't use bouncing motions that could lead to injuries. Dynamic stretching should use motions that are similar to the target sport for which the stretches are being performed to signal to the body what is going to happen during to main workout (and thereby preparing the nervous system).

Start with small motions and gradually increase intensity and lengthening as you warm-up.

Examples of dynamic stretching are circling the arms, making a kicking movement and doing
lunges (big steps). Kicking actions can be used to dynamically stretch the calves and the hamstrings and reduce tension in the hip joint by exaggerating the running movement.

Scientific studies have suggested that dynamic stretching reduces muscle tightness without any side-effects.

It is suggested that you incorporate dynamic stretches into your warm-up routine as long as they are appropriate to your running movements. During all dynamic stretching movements you should continue to breathe calmly and focus on relaxing the muscles.

The latest research suggests that dynamic stretching is preferred for warming up and static stretching is most ideal for the cool-down.

The following dynamic stretching exercises are specific for a runner before training or racing.

Before doing these dynamic stretches, always do a warm-up jog between 5 to 10 minutes to get the blood flowing and the heart pumping. Followed by easy stretching of the major muscle groups.

Dynamic Stretching Exercises

Arm Swings

• Stand tall, feet somewhat wider than shoulder-width apart, knees unlocked.
• Keep your back straight at all times.
• Overhead/Down and back - Swing both arms forward at the same time to an overhead position and then forward again, down, and backwards. Repeat 6 to 10 times.
• Side/Front Crossover - Swing both arms out to your side at the same time and then cross them in front of your chest. Repeat 6 to 10 times

Side Bends

• Stand tall with a straight-up posture, feet somewhat wider than shoulder-width apart, knees unlocked, and your hands resting on your hips.
• Lift your torso up and away from your hips and bend smoothly over to one side, then the other, avoiding the propensity to lean either forwards or backwards.
• Repeat the whole sequence sixteen times in a slow smooth movement. Bending to the side you breathe out, and in as you veer back to the center

Hip circles and twists

• Circular movement - Place your hands on your hips and spread your feet wider than your shoulders. Start making circles with your hips in a clockwise direction. Continue 10 to 12 times. Then repeat in a counter clockwise direction.
• Twisting movement - Arms extend out to your sides, twist your upper-body and hips to the left, and shifting most of your weight on to the left foot. Then twist your upper-body to the right while shifting most of your weight to the right foot. Continue 10 to 12 times.

Ankle flips

• Alternate raising your heels and coming up on your toes and then raising your toes and coming back on your heels. Do the exercise with your ankles, keep your knees and hips straight.

Walking High Knees

• Take an overly high step, driving your knee as high as possible, at the same time push up on the toes of your opposite foot.
• Use a correct arm swing of 90° angle at the elbows, hands swing up to throat level and back beyond rear pocket.

Running High Knees

• Apply proper running form with your elbows at an 90° angle and driving your hands up to throat level and back beyond rear pocket.
• Stay on the balls of your feet, driving your knees up and down as high and quick as possible. Repeat 20 kicks within 10 meters.

Running Butt Kicks

• Begin running by flexing your knee and bringing your heel all the way to your buttocks.
• Keep a slight forward lean throughout the drill, staying on the balls of your feet. 
• Repeat 20 kicks within 10 meters.

Half Squat

• Stand tall with straight posture, feet wider than shoulders and the knees unlocked. Hold your hands out in front of you for balance.
• Next bend your knees until your thighs are parallel with the ground.
• Keep your back straight throughout the movement, and looking straight ahead.
• Make sure that your knees and toes always point in the same direction. Your knees should not advance beyond your toes.
• Once at your lowest point, straighten your legs by pushing off on your heels to return to your starting position.
• Repeat the exercise 10 to 15 times with a flowing, controlled rhythm. Try to breathe in as you descend, and breathe out as you come up.

Lunges

• Stand with straight posture and both feet together.
• Step forward roughly 1 to 1½ meter. Bending the front knee slowly while lowering into lunge position.
• The front thigh should be parallel with the ground and the lower leg vertical. Your torso should stay straight up and looking forward. The front knee should not advance beyond your toes.
• Veer back to the starting position.
• Repeat with the other leg. Do 10 to 15 repetitions on each leg.

Walking Lunge

• Similar to "Lunges", but instead of veering back to the starting position, you should pull the rear leg through going forward in a continuous movement.
• Step forward with a long stride, landing on the heel of your front foot and extending onto the toes of your back foot.
• Complete the cycle by pulling your trail leg through and returning to an upright position.

Ankle Bounce

• Double leg bounce - Slightly leaning forward with your hands on the wall or any stable object, shift your weight to your toes. Raise and lower both heels rapidly (bounce).
• With every bounce, lift your heels one to two inches from the ground. Try to maintain ground contact with the ball of your feet.
• Do about 20 to 30 repetitions continuously.
• Single leg bounce - Slightly leaning forward as in the double leg bounce but with all your weight on your left foot, raise the right knee forward while pushing the left heel towards the ground.
• Then lower the right foot to the floor while raising the left heel one or two inches.
• Repeat in a rapid, bouncy fashion. Do 15 to 20 repetitions on each leg.

Walking Straight Leg Kicks

• Move forward keeping your front leg straight.
• Kick your leg up while keeping your knee straight and dorsiflexed ankle.
• As this movement comes with great force, build up the intensity (height of your kicks) over 5 kicks to avoid the stretch reflex of your hamstring.
• Try to touch your toes to the fingers of your opposite hand.
• Repeat the same kick with your opposite leg.
• Avoid slouching forward when reaching for your toes. Do 10 to 15 kicks with each leg.

Running Carioca

• Stay on the balls of your feet with your hips in a low semi-squat position.
• The movement starts by twisting your hips and crossing one leg in front of the other, bring your trail leg through, and cross your lead leg behind the trail leg. Continue by alternately crossing your feet in front and behind.
• Your shoulders remain square through the entire drill.

Fuel Your Body with Proper Nutrition

Eat right and you'll run and walk better. It's that simple. Your body functions best, and you perform better, when your diet includes the right kinds of foods in the right amounts at the right times. The following information will enable you to put together your ideal diet, one that will help you achieve yourideal body weight, and get the most out of your running and walking. You'll learn the basics of good sportsnutrition. Finally, you'll learn how to hydrate and fuel your body before, during and after your workouts. We'll start with information about the right kinds of foods. Ready? Here goes!

There are four substances that the body requires in large quantities in order to function properly. These four substances are: Carbohydrates, fats, proteins and water. These are called the primary nutrients.

Carbohydrates for Running and Athletic Walking

Why are carbohydrates so important? Here's the easy one-word answer: Energy! Carbs, as they're affectionately called, provide a steady stream of energy. So why not just pig out on carbs? Bad idea. Thebody can store energy from carbs, but only in small amounts (think of a storage unit versus a warehouse). These small amounts are used up quickly during exercise. After a quick jolt, you're running on empty. Andyou can't overload that storage unit either because the body punishes you by turning the excess carbs to fat! The trick is to store energy by eating carbs on a continuous basis. Experienced runners eat the right carbs in the right amounts at the right times! Carbohydrates are also known as sugars. Experts recommend that your diet consist of 50 to 70% carbohydrates. The standard unit for the energy your body uses is the calorie. Each gram of carbohydrate provides 4 calories. Got all that? Be ready for a pop quiz at any time! Now to

continue - carbohydrates are either simple or complex.

Simple carbohydrates

Simple carbohydrates are the most basic form of sugar. Examples of foods containing simple carbohydrates are candy, fruit and sodas. These foods can provide a quick "shot" of energy-but it's only temporary. For this reason, you should keep those simple carbohydrate snacks, like grandma's homemade fudge, to a minimum. But feel free to enjoy a treat now and then, especially after a good long run or walk.

Complex carbohydrates

Complex carbohydrates provide energy on a more consistent, long-term basis. That's why experts recommend that the majority of the calories you get from carbohydrates be in the form of complex carbohydrates. Foods that are high in complex carbohydrates include cereals, pasta, breads, rice, andpotatoes and vegetables. It's important that you maintain a diet high in complex

carbohydrates to support your training program.

Fats for Running and Athletic Walking

Fats, in general, get a bum rap. There's a lot of confusion about how much fat is healthy in your diet andthe type of fat you should be eating. So here's the scoop-your body needs fat. The problem is that fat is strongly linked to heart disease and other medical problems. More scoop-not all fats are created equal. They're all okay in limited amounts, but some are more okay than others. Fats are classified as (1) saturated, (2) poly-unsaturated and (3) mono-unsaturated.

Saturated Fats

Saturated fats are easy to spot because they remain solid at room temperature. Common examples include lard, butter and cheese. These fats are required by the body in small amounts

and should be a small part of your overall fat intake.

Poly-unsaturated Fats

These fats stay semi-solid at room temperature. Many margarine and butter alternatives are made withpoly-unsaturated fats.

Mono-unsaturated fat

Mono-unsaturated fats are liquid at room temperature. Examples include olive oil and most other natural oils. Some foods containing mono-unsaturated fats have been "hydrogenated." Don't ask what that means but it's not good. Just avoid them! Recent studies have shown that diets with a higher proportion of mono-unsaturates seem to reduce risk of heart disease. As a result, you should obtain 20 to 30% of your daily calories from fats-with more from mono-unsaturated than from the other two. All excess fat in your diet is stored in your body as..? You guessed it - fat!

Protein for Running and Athletic Walking

As you exercise and eat right, you'll feel your body getting stronger. Why? Because of the protein you eat. Protein builds strength in your muscles and tendons, and helps them stay healthy. It also provides energy-4 calories per gram. Meats, eggs, beans and nuts are common examples of foods that contain significant amounts of protein. Experts agree that runners need 10 to 20% of their daily calories from protein. However, most people eat two to three times their protein requirement each day! So many burgers, so little time!

Basic Training Nutrition Guidelines

Pre-training:
Consume 25-50g carbs 1-2 hours before exercise. Try an energy bar, bowl of cereal, bagel, fruit...your usual diet. Drink 8-16 oz. of water or combine with the above in a carbohydrate drink.

During training:

Consume 25g carbs for every 45 minutes of exercise. Go for a gel pack. They typically contain 25-30 grams and are easy to digest. Drink 4-8 oz. water or diluted sports drink for every 15 minutes of exercise.

Post-training:
Consume 25-50g carbs immediately after exercise. This can be a combination of food and drink. Of course, you will need to re-hydrate with water while eating an energy bar, bagel, or some form of carbohydrate. Or, you can drink 25-50 grams of carbohydrates in a sports drink if you have a hard time eating right after a workout. Begin drinking 16 oz. of water for every pound lost during exercise. Continue to drink water throughout the day. Consume another 25-50g carbs 30 minutes after exercise. Consume 50-100g carbs and 20-40g protein 1 hour after exercise. This is a good time to eat a well balanced, sit-down meal. Soup and a sandwich, salads, whatever suits your tastes. Chicken and tuna are great sources of protein. Consume 50-100g carbs per hour and 20-40g protein every 2 hours. Continue to do this for 6 hours after your run. You will find that by following this routine, especially on your long run days, you'll feel refreshed rather than exhausted after yourworkout.

Kevin's Story

Today our Team Mother and Mentor Barb has a very special story she would like to share with everyone. 


My name is Barbara Friedman. I'm privileged to share our story with you. Thank you for this opportunity.

We continue to celebrate the wonderful health of my son, Kevin. But there was a very stormy side. 

In November of 1993, in his Kindergarten year, Kevin became the victim of Leukemia. It became urgent to arrest a very aggressive Chronic Myelogenous Leukemia (CML - rare for children). Since that form did not respond well to chemotherapy, we needed to search for a bone marrow donor immediately. None of us family members matched. The National Donor Marrow Program was solicited and within a couple weeks a 100% donor match was discovered. Throughout December, Kevin continued his life as normally as possible between blood and platelet transfusions and many, many medical tests. Would this be his first and last school music program? Would he have another Christmas? Would the New Year be a happy one? We were so scared! 

Kevin needed to 'buy in' to the BMT option and we needed to explain it to him in a way he would make the 'right' decision. We explained that through no fault of his own, nor through anything he did, his blood had become sick. It was no longer able to fight off germs and sicknesses, nor able to properly create the life-giving cells. He only had two options. If we did nothing, he would not get better, not be able to go back to school, not be able to see or play with his friends, and always feel very sick, tired and not able to do anything. OR he could go into the hospital, and under doctor care he would be given a lot of nasty medicines, he would get very, very sick right away, he would be given a new system of healthy blood and over time heal and get better -- then he could go back to being with his friends in school! He thought about it for what seemed a very long few minutes. Then he closed his eyes, took a deep breath and said that he thought he'd like to get better, and go into the hospital with the doctors. We made sure that he understood that once we told the doctors, there was not turning back, and that he would have to do whatever was asked of him in order for it to work and for him to get better. He promised he would do the right things. We made our call and the ball was rolling!

Kevin underwent surgery to put in his central venous line in mid January. With that the family was thrown into the midst of learning to become healthcare providers - having to flush the central line twice a day, actually injecting things into our son, hoping not to add any air bubbles which would kill him. For three weeks we needed to cleanse the area, keep it covered and sterile at all times and keep it flushed. Life was NOT normal any longer. He was not allowed back to Kindergarten after the winter break. We hoped to keep him alive through transfusions long enough to make it to transplant day, scheduled for 2/11/94. 

He was admitted to the hospital on 2/2/94. Once in the hospital we tried to make it as pleasant for Kevin as possible. We decorated his room, he wore funny masks through the hallways to and from the radiation sessions, he ate all his favorite foods while he was able to, and got to ride in really fun wheelchairs! At least until the side affects kicked in from the chemotherapy and radiation. I remember vividly how difficult it was for me to watch my beautiful little 5-1/2 year old boy just lay down in this big cold, scary room, with no one in there to hold his hand, while the radiation machine zapped his little body! He laid perfectly still as he was asked to, we could see him on the video monitor. He looked around the room with his dashing little eyes - so trusting of all of us grown-ups to make him all better. I was so afraid that it wouldn't be that way. I had to keep encouraging him about getting better, at the same time a part of me was already grieving his little life, and was saying goodbye. I had to be prepared for both options!

There were times when I'd be there helping him with is mouth care routine, when his mouth was so raw from mouth sores and he'd cry and ask me if he had to do it! I had to be strong and remind him that if he didn't keep his mouth clean the germs would build up and his body couldn't fight them off. And I had to remind him of his promise made before it all began that he would do whatever he was asked to do. He cried, he closed his eyes, he took a deep breath, and said, "Let's do it!" and my sweet little trooper did that next task that was asked of him!

Over time the new bone marrow began to grow and build a new immune system - fighting and healing all the affects of the chemo and radiation. He grew stronger and stronger, with few set backs. He actually walked out of the hospital in what was then a record time of 28 days! He did stay another month at the Ronald McDonald House across the street for daily follow-up care. He made some wonderful friends there to help him get through this ordeal. Over time the check-ups became every other day, then every several days and then weekly. Once they were weekly he could live at home and just travel to the hospital for check-ups! Just in time and two days before his big sister, Michelle's, 7th Birthday, Kevin came home on March 26th, 1994.

Over time he grew stronger and stronger. He returned to first grade by October and has hardly missed a day since! He lives live 110% each and every day. He's a delight.

These were all very anxious times for our family. There were so many wonderful people that came to our support during that very difficult time. It was because of that experience that a friend of mine who was involved at the time with Team iN Training branch of the Leukemia and Lymphoma Society training for the Chicago Marathon, asked if she could run in honor of my son (Kevin), and have him as her 'patient hero'. Ever since Fall of '95, we have been part of the patient hero side of the program....lending Kevin's name as a 'patient hero' for three training seasons each year, in encouragement of many dozens of people who joined the team each season. TNT helps train, coach, and mentor people dedicated to running, walking or run/walking a Marathon or half Marathon. There are also Cycle and Triathlon programs, but I'm involved in the Marathon program. In turn, participants raise funds for the Leukemia & Lymphoma Society, which are utilized for direct patient care or for breakthrough research! We saw many folks accomplish their dreams of becoming first-time marathoners!

Even though I was never an ‘athlete’, after seeing so many folks who weren’t in shape enough to walk around the block, actually train and do full marathons, in 1999, I felt it was 'my turn' to get involved also as a participant, get in marathon shape as a power walker, and raise monies for the cause...the rest is history! Chicago Marathon 1999, Kevin crossed the finish line with me, and is even in my finisher photo.  Since then I've completed 14 more Full Marathons, 15 Half Marathons, and even 2 Triathlons, with Team In Training, having raised nearly $80,000 collectively throughout the past seasons. I am currently fundraising again and training with TNT for the Spring and Summer 2012 Seasons for the North Shore Half Marathon in June. TNT is a wonderful program with only 25% of the money raised going to training/coaching/administrative costs, leaving 75% of total funds raised to go to direct patient care AND to vital research funding. PLUS any amounts raised over the minimums required will then have 100% going into patient care/research! SO my goal it to always exceed the minimums for a higher percentage of donations going directly to the mission itself!

I'm training with their coaching staff, the other participants from all over the Chicago area, making friends, getting/staying in shape, and raising monies for this terrific cause! Over the years I'm sure all those walking/run-walking/running in Kevin's name have raised a several hundred thousands of dollars or so, and with the monies I have raised I feel we're making a BIG difference in peoples lives. I've become very involved with the program, not only training for and participating in so many marathons, but also volunteering in mentoring new participants, and now as a "Patient Hero Captain', supporting all the other Patient Hero Families and encouraging them to connect with their assigned participants, and to help them feel part of the TEAM. 

Kevin continues to remain healthy! I'm happy to report that Kevin celebrates his 18^th anniversary of his bone marrow transplant on 2/11/12.  We have had many proud moments watching him grow and experience life thru the grade school years, middle school, the very musical and performing hears in high school, wonderful years in college majoring in Food Science at Iowa State (GO CYCLONES), even becoming one of the marching band drum majors!  And now he has moved full force into his next phase of life: REAL JOB:  He’s the 2^nd shift Quality Technician at Tootsie Roll! He started there on his 23^rd Birthday, on August 29, 2011! As tumultuous as the brand new ‘real world’ years can be, we look forward to experiencing them with Kevin. I can't help but think of how close we came, so long ago, to not being able to enjoy any of these life moments of Kevin's. 

It's seemingly a 'story book' ending, but as life continues for Kevin, we're still watchful of the residual effects that may appear throughout his life, for having undergone such high doses of radiation and chemotherapy at such a young age. He needed to be 'artificially supported' to begin/complete puberty, he needed to repeat ALL of his childhood immunizations, and he's developing cataracts, he’s already done growing at 5’1” tall, but he’s a HUGE presence in his world already. Hopefully these residual affects will remain 'minor' in comparison, and he'll be able to continue his active, healthy, delightful life!

Thank you so much for the opportunity to share both mine and Kevin's stories with you.

Blister and Black Toe Nails

Before you read on watch this clip from the movie Run Fat Boy Run.

Black Toenails


Almost everyone who runs or walks a lot gets a black toenail. Getting your first one is a sign that you've moved your training into a higher level. While most runners blame a shoe that is too small, this is often not the primary cause. Certainly toe pressure from the shoe can make the toe hurt even more, but pressure from underneath seems to produce more black nails.


If a toe is under pressure from the shoe or a sock that is too tight or too thick, the sustained pressure, step after step, produces an impact or a friction problem between the toenail and the tissue surrounding it. When the tissue gets damaged, fluid accumulates. The red or black color is the result of a few blood capillaries that become broken in the process. The more fluid that accumulates, the more pain. The extra fluid, colored by some blood, accumulates below the toenail. When the pressure gets too great, the existing toenail will be separated from the new nail  which is located below the current nail. Even if it takes several months, the blackened outer nail will drop off, leaving the new nail below. Sometimes the pressure of the fluid, will warp the new nail, but it will get smoother as it grows out.
But most of the pressure that results in this "toenail injury" is produced by the regular action of the foot coming forward, thousands of times every 5K. Each time your foot swings forward, a little extra blood is pushed into the toe region due to the force of the foot coming forward. If you increase your distance regularly and very gradually, your toes will adjust to each new maximum distance and only complain when you extend farther. In a marathon training program, almost everyone gets at least one black toenail. Running faster than you should be running, at any time during a long run, will increase the chance of this injury.
Hot weather also improves your odds of getting one. When it's warm, your feet swell more than they would on cold days. Because there is more pressure, and more fluid, there are more black nails generated during the summer months.


You'll reduce the chance of a black nail if you ensure that you have enough room in your toe area when you fit your shoes. At least half an inch is needed, when you're standing in the prospective shoes (in the sitting position, the toes aren't all the way forward). If you've had a history of black toenails and summer is approaching (or here), you may want more toe room. When you add more room at the end, ensure that the arch of the shoe matches up with your arch. Also, run in the shoe before you buy it to make sure that your foot doesn't slide forward as you're running, which can aggravate the toe more than a tight toe box.
It's best to take no action on black toenails, if the pain is manageable. About 24 hours after the long or fast run which produced the problem toe, you can decide whether the pain is tolerable. It usually lessens each day thereafter. About 80 percent of the black toe problems are best treated by ignoring them. The damaged part of the nail is gradually pushed out, and the foot slowly returns to normal. If at any point you see the redness associated with infection, see a doctor.


If the toe hurts too much, especially 24 hours later, you should have the pressure released by a doctor.

Blisters

Blisters can seem like a small thing, but at the very least they can make your training extremely uncomfortable.  At the worst they can stop you from being able to walk or run altogether.  Read through the following information on how to prevent blisters and how to treat them if you get them.

Edited From Runner’s World.com

First Aid

If you have a large blister, drain it. If you don’t drain it, your blister will hurt, and it could puncture on its own, says Sheldon Laps, D.P.M., a Washington, D.C., podiatrist and foot surgeon.

To drain the blister, wash your hands, then wipe a needle with alcohol to sterilize it. Don’t put the needle in a flame, says Dr. Laps. You'll get carbon particles in your skin, he says. The carbon can further irritate the wound.

Once you've punctured the blister, carefully drain the liquid by pushing gently with your fingers near the hole. Then cover the blister with a tight bandage to keep bacteria from getting in.

You can take the bandage off periodically and soak your foot in Epsom salts (follow package directions) to draw out the fluid. After soaking, put on a fresh bandage. It’s a good idea to keep a bandage on until the skin tightens up again, Dr. Laps says.

If you've got a small blister, leave it intact. The skin acts as a protective covering over a sterile environment. Furthermore, if the fluid amount is small and you try to pop it, you could cause additional problems by making it bleed. Leave small blood blisters intact, also. Otherwise, you risk getting bacteria into your bloodstream.

For small blisters, cut a hole the size of the blister in the middle of a piece of moleskin, then place it over the blister and cover it with gauze. The blister will dry out and heal on its own.

A blister under a nail is best treated by a professional. If it’s under the base of the toenail, we take an electric file and drill a hole, Dr. Laps explains, adding, You never want to deliberately remove the toenail.

To prevent blisters, experts recommend:

• Moisten your feet. Just like sweaty skin, dry skin is also more prone to friction. Use skin creams and lotions liberally on a daily basis to maintain proper moisture.
• Choose blister-free socks. Synthetic socks wick moisture away from the skin. Cotton may be lighter, but it retains fluid. Socks with reinforced heels and toes also help reduce friction.
• Run with slick skin. Coat your feet with Vaseline or another lubricant before you run. Or use Second Skin, a padded tape that stays on even when wet. Both methods form a protective shield between your skin and sock.
• Double up. Wear two pairs of socks so the friction occurs between the two socks, rather than between the sock and skin. If your shoe now feels too tight, go up a half-size as long as your foot doesn't slide around, making blisters a possibility.
• Wear shoes and socks that fit. Shoes that are too small will cause blisters under the toes and on the ends of the toenails. There should be a thumbs width of space between the toes and end of the toe box. Your socks should fit smoothly, with no extra fabric at the toes or heels.

Coach Update for the Week of January 23, 2012

Hi Team,

I hope everyone is staying warm this week. In case you missed the Clinic at AthletiCo last week, below are links to the handouts that were given.

• A Guide To Core Strengthening 
• Core Strengthening Exercises
• A Guide To Injury Prevention
• Injury Prevention Exercises

This week's tips will focus on Core Strengthening. When your core muscles are in good shape you'll have a better race day.

Midweek Training
As a reminder, every participant should be following Block 2: Week 4 Workouts this week.

Group Training
Saturday, January 28th at 8:00 AM
Location: Busse Woods 0 mile Marker
Click Here for Directions on Google Maps
Shamrock Shuffle Beginning - 20 min
Shamrock Shuffle Advanced - 3 mile Tempo run
IL Full & Vancouver Full- 10 miles
IL Half & Vancouver Half- 6 miles
San Diego Full, Half, & North shore Half - 4 miles.
Pre Fall - 40 minutes

Look out for my Bright Yellow Car with the license Plate SDESHOW (Sideshow Bob...get it).

FYI: In cases of Snowfall the night before training and the roads at Busse Woods are not plowed in time, our alternate location will be the Ned Brown Prairie on Golf Road that is just east of Route 53/I-290. ALWAYS CHECK THE HOTLINE or the Coach Facebook page for location changes.