This is part 7 in the Egoscue and Running Injuries blog series.

I can’t believe that it has almost been eight weeks since I have started with the Egoscue Method.  During that time, I have learned just how tight and weak certain parts of my body, and how other parts are forced to compensate.

More importantly, I have begun to sense a real change in the way my body feels.  My hips have so much more mobility and the intensity of my back pain has been greatly reduced.

That is not to say that I’m feeling 100% yet.  My right quadratus lumborum and trapezius still get tight and sore (especially after lifting my kids or running harder than normal).  Also, I have tightness in my right hip flexor that is stubbornly refusing to go away.

However, there is no doubt that I am feeling better.

Egoscue: Reducing Pain and Making Me Faster?

One of the really interesting things about my experience with Egoscue is that my easy run pace has steadily improved since I started to due the Egoscue e-cises that Matt prescribes for me.

Here is a chart with my Garmin data from December 2014 and January 2015. Notice the Average Speed column.

During this period, almost all of my easy runs were over 8:00 minutes per mile. The average pace was 8:12.6.

Now, here is a chart from my most recent easy runs in February:

Notice how almost all of my easy runs (especially the most recent ones) are at under 8:00 per mile pace. The average pace is 7:54.4. Almost 20 seconds faster than the prior month!

One could argue that the faster easy run pace is simply a result of me getting into better shape. However, considering the increased mobility I feel throughout my body, I really think that the Egoscue e-cises are helping my body to run in a more efficient manner.

Motivation to Keep Going After It

There is no doubt that the Egoscue e-cise menus can be difficult to complete everyday.  Due to my numerous muscle imbalances and dysfunctions, my menus sometimes take 90 minutes to complete.

However, it is such an amazing feeling to have reduced pain, and the promise of even less pain and more mobility is a very strong motivator.

When I also think of the fact the e-cises may be helping me to get faster, the 90 minutes per day of e-cises does not seem to bad.

After living in running injury hell for over five years, I feel like I may have finally come upon a solution.  This solution is not a quick fix – there are no shortcuts – but I am firmly resolved to continue with the e-cises and hopefully continue my incremental improvement.

The New E-Cise Menu

Without further ado, below is the new menu that Matt gave me to address the remaining tightness and pains that I have:

This new menu includes the following e-cises:

• Static Back Knee Pillow Squeezes
• Static Back Pull-Backs with Pillow
• Hip Lift
• Hip Crossover Stretch – Palms Down
• Upper Spinal Floor Twist
• Cats & Dogs
• Spread Foot Forward Bend
• QLO Stretch
• Runners Stretch
• Downward Dog
• Supine Groin Progressive in Tower
• Standing Overhead Extension

I’m excited to get going on this new menu and, as always, I’ll keep you updated.

Visit Oregon Exercise Therapy for more information about the Egoscue Method.

Disclaimer: This post is part of a collaboration with Oregon Exercise Therapy. All opinions are my own.

The post Egoscue and Running Injuries Part 7: Am I Getting Faster? appeared first on The Runner's Resource.

This is part 4 in the Egoscue and Running Injuries blog series.

In my prior post, I described the first Egoscue e-cise “menu” that Matt from Oregon Exercise Therapy sent to me.  The purpose of the e-cises was to combat the serious postural imbalances that I have throughout my body. These imbalances put me at serious risk for running injuries and reduce my ability to run efficiently.

Targeting the Glutes and Hip Flexors

The biggest takeaway from my first Egoscue menu was the incredible weakness of my glutes and hip flexors.  I had a very difficult time with the quad lift and gluteal contraction exercises. I think one of the biggest culprits for my lack of strength in these muscle areas is my job situation. I sit eight to ten hours per day on average.

Sitting this long every day tightens and shortens my hip flexors and locks down the glute muscles.  Due to the lack of strength in the hip area, the body over-utilizes other muscles, including the back and quads, to propel the body forward when running.

The realization that I have these muscle imbalances is actually encouraging, however the strengthening exercises that Matt has suggested for me are also really tough.

Unfortunately, my lower back is so accustomed to performing the functions of the hip flexor that it continually fires when I try to perform exercises like the quad lift.  This causes the back to become tight and sore.

The quad lift was actually so difficult that Matt took it off of my second menu of e-cises.  I now have a variety of other exercises that target with hip flexors without engaging the lower back.

Second E-Cise Menu

In addition to the new hip flexor e-cises that Matt provided me, the second Egoscue menu also includes e-cises for glute strength, torso rotation, ab strength, and hip stability. Here is the menu:

• Airbench
• Sitting Knee Pillow Squeezes
• Sitting Isolated Hip Flexor Lifts
• Supine Leg Raises
• Hip Lift
• Sitting Floor Twist
• Triangle
• Cats & Dogs
• Active Bridges w/ Pillow
• Abdominal Crunches
• Supine Groin Progressive in Tower
• Supine Foot Circles & Point/Flexes

As you can see, the menu is pretty long and it can be challenge to find time to complete it every day.  However, I am so sick of running with pain that that I’m willing to invest the time to target my postural weaknesses.

Supine Leg Raise: Not As Easy As It Looks

Unsurprisingly, the most difficult e-cise in this second menu is the one the focuses on hip flexor strength: the Supine Leg Raises e-cise. According to the e-cise instructions, I am supposed to lift my unbent leg to this level with my back arched:

The problem is that I simply do not have the strength to lift my leg even close to the level of my bent leg. I am lucky to be able to raise the leg six inches and am sweating after only three sets of 20 repetitions.

Clearly, I have a long way to go to get my hip strength to an acceptable level.

Stayed tuned for more updates on my experience of battling running injuries with the Egoscue Method.

Visit Oregon Exercise Therapy for more information about the Egoscue Method.

Disclaimer: This post is part of a collaboration with Oregon Exercise Therapy. All opinions are my own.

The post Egoscue and Running Injuries Part 4: Building Hip Strength appeared first on The Runner's Resource.

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An article by US News does a good job of explaining the importance of weight loss and how many Americans fall short of exercising enough.

Only one in five adults in the U.S., or 20 percent, meet the government’s recommendations for the amount of weekly aerobic and muscle-strengthening exercise. That’s according to a Centers for Disease Control and Prevention report in May 2013. Researchers found that, nationwide, about 50 percent of adults get the recommended amounts of aerobic activity – 150 minutes a week, if you’re working out at a moderate-intensity – and about 30 percent engage in the recommended muscle-strengthening activity.

[US News]

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There are numerous studies that have found that running with music gives a psychological boost runners and other exercisers. One study examined the effects of listening to music when running on a treadmill. The study found that listening to music resulted in reduced heart rate, lower systolic blood pressure, lower exercise lactate, and lower perceived exertion in the runners. The study’s authors theorized that the music helped the runners relax, which resulted in the physiological changes.

Another study found that cyclists were capable of much higher workload when they listed to fast-paced music, or listened to slow-paced music that changed to fast-pace over the course of the workout. The authors believed that the improved workload resulted from how music distracted the runners from the feeling of fatigue.

The distracting effect of music is also seen in a study that found that patients with pulmonary problems had a much easier time exercising to music compared to no music. According to the study, music appear to result in a reduction in the perception of respiratory discomfort.

The main point of this study is that listening to music can make your training runs feel easier. The music itself holds no special power; its importance is the way that it distracts your mind from the fatigue caused by running. It is important to note that any running with an iPod must be done with great care – it is hard to hear cars with your music blaring.

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Can you provide some background on your background and experiences with running?

Started running in high school, 1972. Was an ok local road racer. Started coaching in 1976, while I was in high school, as a little league coach. Began coaching youth running in 1994. At one point, coached at least 1 national champion 6 years in a row and had Hershey’s North American Final qualifiers 12 years in a row. Retired from club coaching at the end of 2009. Was youth coach for Russell Brown, who was Hershey’s National Champion at 800m in 1999. My youth team won a 4 x 800m USATF Junior Olympics National Championship 3 years in a row, 2001, 2002, 2003. 4 kids I coached qualified for Footlocker Nationals and Chantelle Dron ran 4:22 for 1500m at age 15, at the Youth World Championships.

What is the most important thing that you have learned during your running career?

You need to have fun and stay healthy. Nothing else matters much if you don’t accomplish both.

You have written an e-book titled The Youth and Teen Running Encyclopedia. Can you give us a preview?

It is a comprehensive guide for youth athletes and their parents and coaches, based on an extremely successful program. Kids can start as beginners or as more advanced athletes and follow a long term development path.

How can a young runner design an effective training program?

Stay active all year in something, gradually build mileage, do 200s year round, starting slow in the fall and progressively speed up to 800m pace in the summer, weekly tempo run, based on effort and HR. Weekly 200s completely depend on the level of the child. Some kids aren’t even advanced enough to do that. It is important to always remember Rule 1, Have Fun and Rule 2, Stay Healthy. Childhood burnout most commonly occurs when these rules are ignores and replaced with intense training designed for quick results. We want kids to advance successfully through youth and high school levels and compete in college and beyond. Running is an important part of a healthy lifestyle.

What is the best way for a young runner to keep motivated?

Let them have fun and look forward to running with their friends in a non-threatening environment. Kids understand gradual improvement.

How can parents best help a younger runner?

Support and encourage–not pressure. Obviously, parents should pay attention for signs of trouble. If the child is improving and having fun, parents should mainly support, encourage and cheer the child and the team.

Can you provide some good ideas for a young runner to stay injury-free?

Pay attention, follow our rules; Rule 1, Have Fun, Rule 2, Stay Healthy. Treat small things before they turn into big things. Practice form, don’t over train, don’t over race, stay away from track workouts as much as possible.

Thanks for taking the time to provide us with your knowledge, Mick!

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In a recent study, the precise foot volume of twenty-eight runners was measured prior to a 10k run. The foot volumes of the runners were again measured immediately after the run, and no difference was discovered.

The study did mention that other studies have found changes in foot volume after runs shorter than 10k and a decrease in foot volume after marathons. The decrease in volume for the longer distances is generally attributed to dehydration – the loss of water through sweat decreases volume size of the feet. The authors theorized that the 10k distance may be an “equilibrium point” between foot swelling at the beginning of a run and a decrease in volume size after a long distance.

The study also found that a runner’s foot volume also depended on the outside temperature. Hotter temperatures lead to greater dehydration and a decrease in volume.

What’s the take away? Well, there is some evidence to suggest that foot volume does increase during the initial stages of a run, but that volume actually decreases for distances more than 10k – especially when running in hot weather. Therefore, according to research, there really is no reason to go out of your way to buy running shoes that have extra foot space. Rather, choose shoes that feel the best on your feet.

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In order to prevent the runner’s trots, many runners recommend limiting dairy, coffee, and fatty foods. One other option is to start consuming probiotics either in food (i.e. yogurt) or supplements. Probiotics are live microoganisms that can help digestion and prevent the growth of harmful bacteria that cause intestinal problems – including the runner’s trots. The human body and probiotics form a partnership where the microoganisms have a place to grow and flourish and the human body reaps the benefits of better intestinal health – including the possibility of lessening or preventing the runner’s trots.

When buying a probiotic supplement, it is important to understand that not all products are created equal. For example, take note of the “strain” of the probiotic in the supplement. Bifidobacteria and Lactic Acid Bacteria are two of the most common strains. Also, make sure to by probiotic pills are in “enteric” capsules, which protects the probiotics from being destroyed by stomach acid. Finally, make sure to pay attention to the number of microorganisms per dose, call “Colony Forming Units,” which should be in the billions.

There is no guarantee that probiotics will cure your runner’s trots, but it is an option that may help.

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Re-Evaluate You Goals

It is important that you set realistic goals. Don’t expect to run a 2:40 marathon if you previous best time is 3:40. Setting such an unrealistic goal does nothing but set you up for failure. Instead, set intermediate “stepping stone goals” that eventually lead to your ultimate goal.

Refrain from Negative Self-Talk

After failing to reach a goal, it is so easy for runners to engage in self-destructive thoughts, including: “I’ll never reach my goals,” “why do I even bother in running in the first place,” or “I simply don’t have it anymore.” It is important to stop dwelling on the running failures. Thinking about failures makes you feel terrible and undermines your running; it does nothing to make you a better runner. Rather, see what you can learn from your failures and make changes in your training.

Don’t Be Afraid to Listen

After a running failure, it can be very difficult to take advice from anymore. Many runners become hardened in their routines and have no interest in changing. Whether it be a coach, your fellow runners, or a family member, seek out advice and listen to what people tell you about your running. It can be so difficult to self-diagnose a training problem and sometimes a proper diagnosis can only be made by a third party. Try not to be defensive and really listen to the advice even if it is not what you want to hear.

These tips will help you deal with the pain of a running failure and forge ahead as a better runner.

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Now for the answer: There is no such thing as an “athletic scholarship” in the Ivy League. The original agreement (the “Ivy Group Agreement”) between the eight schools to start the League stated: “Athletes shall be admitted as students and awarded financial aid only on the basis of the same academic standards and economic need as are applied to all other students.” This principal still remains in full force and effect. The presidents of the universities continue to maintain that college athletics must be consistent with the educational mission of schools.

The good news for high school runners is that Ivy League schools generally have outstanding financial aid and need based scholarships for students. The goal is to enable lower and middle class students to attend these universities without having to take out loans. This is done through a combination of scholarships, work study programs, and other methods that can make attending an Ivy League School as inexpensive as attending a state school as an in-state student.

To understand the financial benefits available to students, most Ivy League Schools have financial aid calculators that provide the estimated amount of scholarship money available. A good example is Princeton’s calculator.

Of course, financial aid is only relevant if you have been admitted into an Ivy League school. This is obviously very difficult due to the intense competition around the country. Cross-country and track coaches usually have some pull with the admissions office, but not as much as you might think. With that said, if you have an excellent standardized test scores and grade point average, you should not have to worry too much about finances preventing you from attending an Ivy League school.

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