I recently picked up a book published by Human Kinetics called 5k and 10k training. I have enjoyed books by this publisher, but this isn't the point. The point is that Brian Clarke offers a good structure for training for those who don't use heart rate monitors. Not a 5k or 10k runner? DON'T STOP READING! You can extrapolate the theories to longer distances



It is an effort-based (as in Rate of Perceived Exertion) workout structure. He doesn't use RPE as the traditional scale is laid out by number, but uses the more perceptable exertion signs related to breathing. There are 6 types of breathing related to different exertion levels.Some of you may have only two: labored and Hyper, LOL! The 6 are, in descending order: Hyper, labored, Heavy, Huffing, Conversational, and normal. Whether you have zones pre-established by blood lactate tests or VO2 max tests, you can loosely correspond the zones to these.



I particularly was intrigue by the many different types of workouts he had for the various zones. he even has workouts that are specific to the first half of your race and other workouts...more advanced..geared to prepare you for the late race fatigue.



Check it out!! I know that most of you need structure in your workouts and periodization and this book will help.

They are 3 main types of flexibility with a few various types of stretching for each, totalling 7 stretching styles. The 3 types of flexibiilty are Corrective, Active. and Functional.



This blog will focus on the first. Corrective is used for muscular imbalances, often from postural imbalances, past injuries and muscular overuse from training and racing. This is the most commonly used by people. This form is a static style we all learned in gym class and even now utilize with foam rollers and massage sticks.



The static stretching (holding the stretch) is best used AFTER exercise and racing although I find it is very helpful before if you are in pain from CHRONIC STIFFNESS and need to get moving. This form is not great before exercise because it decreases neuro-muscular function. This means it doesn't facilitate muscular function, although I see it useful for any nagging problems that need to be quelled immediately. So save this for after racing and training.



The foam rollers and massage sticks are great for BEFORE exercise or deeper stretching. They warm-up the fascia (tissue surrounding the muscles) and ground substance ( the fluid in the tissue that is equivalent to egg whites). When the fascia is not warm it is more restrictive and less fluid. You know you have a connective restriction when it feels tight and slightly squeezed like a wrapping. This occurs most commonly in the lower limbs around the shin and calf areas. it's called compartment syndrome. For all of you runners....this is the most crucial area to have balanced and stretched. I call it the Runner's Pillar. For cyclists, it's the hips and quads and swimmer's, its the shoulders, chest, lats and triceps and secondarliy the biceps.



When using the foam roller, holding the point on tough / sensitive areas for releasing "trigger points" especially in the I-T band. Hold for 1 minute at a time and use the other leg to moderate pressure. If you have ITB problems, also roll the lateral/ outside quad...they will be a point about halfway down and a few inches above the knee that will be very sensitive. I prefer to use a tennis ball for the points, THEN roll it out with the roller and/or stick.



If you have any questions, feel free to e-mail me.

As a massage therapist and Performance Enhancement Training Specialist to many athletes I am often asked this question. I have heard the results of these studies and despite what was found, i resort to experience. logic and physiology for the answers.



I feel that looking at flexibilty in relation to injuries is ignoring the more important issues, such as: overtraining, overstriding, proper form, condition of equipment and skills. So don't stop stretching just yet! Sure, if you are less flexible you have more resistance to injury, but are you willing to sacrifice the benefits of flexibilty for performance?



The muscles store energy and the more flexible you are, the more energy you can access. Imagine a rubberband that stretches farther than another...which is going to hurt more when you let it go on the school yard bully? Maybe you are the bully, but thats not the point. The one with a longer stretch is going to travel farther and faster. If you try two different rubberbands (thickness and/ or length variation) which is going to travel farther and faster? The longer and thicker one...if you have enough energy to pull the two to equal length. If you can't get the bigger one to load as much , then it may not go as far. There is less potential energy stored in the smaller rubberband and in the band with less pre-shot stretch.



The human body is similar. The more stretch in the muscles, the more energy is released. I was told, by a trainer of mine a few years ago, that hips which were relaxed, balanced and flexible, would take 10 minutes of a marathon time! There are many factors like these but this is most applicable for this point. If you are a lineman for a football team then it may be worth having some tight muscles to preserve you from hits and to resist injury from external forces. Most of you reading this are most likely runners, cyclists or swimmers and you need optimal transfer of energy.



In my experience, it isn't flexibilty that gets people in trouble with injuries, it's their training and form. Of course, I am talking about repetitive injuries. Injuries from falling, being hit from a car, tripping are more prevented from how you fall and where you ride. Try some tumbling or jui-jitsu classes if you need to, just don't stick your hand out to catch your fall!



Now that we've established that flexibilty, for most of you is good, I will later blog about the different types of flexibilty training and when to do each type. Did you know that certain types of stretching can decrease muscular performance if done before working out or racing?