By Cheryl D. Hart
As we celebrate Father's Day this month, we turn our attention toward the men in our lives. We acknowledge the important role they play in our lives and applaud their strength and courage. Most men pride themselves in protecting their families and loved ones and would do anything to keep them from harm. However, sometimes in sport, their tough, competitive nature prevents them from caring for and protecting themselves.
EASY IS FOR WIMPS
The old “no pain, no gain” mentality makes it difficult to convince most male runners that “less is more.” Rest and recovery are an essential part of training. Easy days and days off allow the body to rebuild after hard efforts. If you run every other day, it gives your body 48 hours to recover. This is just as important as a quality speed session or hill repeats. You will not be able to perform well on your hard days or races if you aren't fully recovered from the previous workout. However, too often men have the idea that easy is for wimps.
I have never been an advocate of heart-rate monitors, except to rein in male runners from pushing harder than they should on the scheduled easy days. When I coached cross-country at Centre College, I found that the women's team readily accepted the rest or easy days. On the other hand, the men tended to be competitive with each other even on the easy days. I remember them returning once from what was scheduled as an “easy training run” just two days before a meet, laughing that they had run a 5:30 pace across a golf course. They found out later that they had left their race out there on the golf green.
“The slogan, ‘no pain, no gain' has two interpretations,” says Bridgid Mahan, owner of Orthopaedic Motion & Sport Physical Therapy, Inc. “One is the pain of training to gain results such as with interval training, fartleks or hill repeats. The second interpretation insinuates training through the pain of injury, which unfortunately can result in chronic pain syndromes, and possible discontinuation of sport. The slogan was originally geared toward the male athlete. However, in treating patients, I've learned that female athletes have adopted this philosophy as well, particularly in the ‘sports medicine' era where access to treatment of injuries, while simultaneously training for sport, is readily available.”
BODY LANGUAGE
Injuries don't just happen overnight. There are signals — warning signs that runners often choose to ignore. If there is a twinge of pain in your left knee, you need to take a day off and treat it, rather than try to compensate by making the other leg do all the work. Let your body dictate what workout you need to do that day rather than be a slave to the scheduled mileage.
“Hopefully, through the proper guidance of coaches, trainers and mentors, the amateur athlete will gain the knowledge of the lessons learned by the elite athlete, including listening to their bodies and seeking treatment for injury when appropriate. This will allow for an enjoyable and prolonged athletic experience,” says Mahan.
She adds that, “The most typical overuse injuries in running that I see are chondromalacia patella (anterior knee pain), shin splints, plantar fasciitis, achilles tendonitis; metatarsalgia (pain at the ball of foot) and muscle strains such as gastrocsoleus and hamstring muscles. Factors other than overuse include poor shoe choice, little or no cross-training, little or no recovery/fatigue, as well as poor proximal stabilization from the hips and core.”
THE WEEKEND WARRIOR
These guys don't believe in warm-ups or cool-downs, but dash out the door to get in a few miles on the weekends. Beginner programs are essential for injury prevention. Furthermore, sudden exertion can cause heart attacks, even among men in good physical condition. However, when the heart is given sufficient time to warm up, the coronary arteries dilate, allowing more blood to flow through them. Other research indicates that high blood pressure can also result from exertion if one does not warm up properly. You must reach your level of intensity slowly. Intensity and duration vary according to conditioning. Prepare your body to run your goal race pace.
HAVE A GAME PLAN
It is important to have a game plan and that means setting a specific goal. This is the most fundamental strategy for success. Anticipate the obstacles in advance and prepare for each of them. Though it's difficult to admit we have any weaknesses, no less focus on them, the key is to work your weaknesses. This gives you an advantage.
Once you have a goal and a game plan, stick to it before, during and after the competition. Don't play “Monday morning quarterback” and second-guess what you should have done. Every runner has times of setbacks and bad races. Use these as learning tools and to keep your successes in perspective.
ROCKETMAN
You see it all the time: Guys that go out like a rocket at the gun start and then fizzle out. You know those “marathon men” with a magnificent half-marathon time. If you are racing a marathon, run your marathon pace — the one you established when you made your game plan. It's dangerous mentally and physically to change goals when you come to the starting line.
Don't try to race at a pace you haven't trained your mind and your body to handle. The distance races are not won by swiftness alone. You have to go the distance. This requires planning, patience, and perseverance.
STAND BY YOUR MAN
Ladies, encourage and support the men in your life as they strive to reach their running goals. That's the best Father's Day gift you could give them. Health of mind and body will enhance your relationship and make them better fathers, husbands, brothers and friends. The time they share with the road will come back to you ten-fold in joyfulness, vitality and renewal.
