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Paddle, Swim, MTB, Walk: Trainingtips by Dr. Craig Nossel

christine — Fri, 10 Dec 2010 13:59:17 +0000

Training Tips for Runners, Swimmers, Paddlers, MTBers and Walkers

I want to run a 10km race and I have heard of incorporating speed-work in my training – what is this?

Speed work or interval training involves short bursts of high-intensity effort (around 80% of maximal effort), alternated with moderate-to-low intensity effort (a jog or walk). This teaches the body to manage or adapt to the demands of increased speed, by stressing all physiological systems of the body (heart, lungs, ligaments, muscles, bones, nervous and endocrine system) at a high level. It also toughens one up psychologically to endure the stresses of the increased effort. It is a great activity to include in your running programme if you are looking to improve your 10km running time, however before even contemplating including speed work in your workouts you should have built up a strong endurance base.

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What tips can you give me for long distance open water swimming?

sure that you train adequately before the event, not only to develop the endurance fitness you will need to complete the event, but also to acclimatise to the temperature of the water. If possible, try to find a shorter swim before the big race to get used to the conditions. Hydrate well before the race and consume an adequate amount of food for fuel during the race. Experiment beforehand so that you know what you feel comfortable with in order to prevent gastrointestinal discomfort in the water. On the day of the race, try to get into a comfortable stroke and breathing rhythm as soon as possible to use your energy as efficiently as possible. You can also identify someone who is similar in strength or has a similar pace to yours and try to stick with them which will help you maintain your pace and prevent having to look up continuously to see where you are going (assuming they are swimming straight!). Don’t be afraid to ask for help should you get a cramp or experience other form of discomfort in the water. There should be rescue boats around. After the race, warm up by changing into dry clothing, keeping still and sipping on warm fluids.

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I want to start walking to get fit, how do I even start?

Congratulations for taking up the exciting challenge to get fit. Walking has excellent health benefits as the aerobic activity strengthens your heart and lungs, and improves your muscle strength. Before starting on a walking programme, it is important to invest in a good pair of walking shoes which provide adequate cushioning and support to avoid injury. If you’re walking on a road or at night, a reflective safety vest or bright clothing is a good idea. Start with easy 20-minute walks three times a week. Each week after that increase the duration of each walk by 5 minutes and start increasing the speed of some walks to a moderate pace. Logging your times and distances either manually or with a pedometer is a great way to monitor your improvements and keep motivated!

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How do I reduce the risk of punctures when training for my 25km mountain bike race?

South African terrain can give your mountain bike a beating, with a high risk of punctures and tyre wear. There are a number of tyre options which will help to protect your bike from punctures, such as:

Tubeless tyres with sealant: offers a light-weight protection with excellent tyre grip and handling. However, it is the more expensive option.
Tyre sealants in tubes: the next best thing, and is a more cost effective solution.
Tyre liners: strips of tough plastic inserted into the tyre. Cost effective but makes your bike heavier and harder to handle.

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How can I strengthen my body in the gym to compliment my paddling sessions?

Aim to do these exercise three days a week in between your paddling sessions, helping you to build endurance, muscle, balance and coordination – a great combination for the paddler!

Perform each exercise by doing three sets of 20 reps:

For the upper back muscles: Lat pulls and one arm rows
For the legs: squats, leg extensions and leg curls, calf raises
For chest and shoulders: chest press / shoulder press and front arm raises

For arm muscles: tricep dips and bicep curls
For abdominals: crunches, reverse crunches, and bicycling
For lower back: prone supermans

Runners: Trainingtips by Dr. Craig Nossel

christine — Fri, 10 Dec 2010 13:39:42 +0000

You entered the 10 km Sabrina Run and have some more questions regarding your training – read on

Q: I don’t know whether to run indoors on a treadmill or outside on the road. Which would you recommend?

A: Whether you run indoors or outdoors is up to personal preference, as long as you are getting active and running. There are pros and cons for both.

Running on a treadmill provides a safe environment where the weather is always perfect! It allows you to easily track your time, distance and incline – plus, you get a place to hold your water bottle. Outdoor running provides variety in route and terrain, as well as wind resistance which prepare you well for a race event. . Being outside also means you can enjoy some fresh air and beautiful scenery.

The best idea is to combine both forms of running.

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Q: I have heard that strength training is good for runners, why is that?

A: All runners should include strength training to decrease their risk of injury while increasing their muscle strength and stability. Strength training also improves joint mobility, strengthens ligaments and tendons and increases bone density, which all help to improve your running form and results in less fatigue.

Aim to do two sessions of strength training per week, focusing on strengthening upper body, lower body and core.

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Q: Someone told me I should be doing long runs as part of my running training, what do long runs do for you?

A: Long runs are great to help you build endurance, which is essential for ‘going the distance’ in a race. Long runs strengthen the heart and leg muscles, as well as your bones, ligaments and tendons, lowering the risk of injury. From a mental perspective, long runs help you develop mental toughness, coping skills and boost your confidence as you discover your body can indeed go the distance with proper training.

Remember to taper down your training towards race day though as pushing too hard a day or two before could do more harm than good.

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Q: I am scared of having an upset tummy during my running event, what foods should I avoid? Also, what foods will help me run better on the day?

A: Every runner tolerates food differently, so experiment with foods and fluids during your training runs. Never try something new on race day, as this may cause abdominal discomfort during the race. Remember to pay attention to your fluid intake and drink when you are thirsty to stay hydrated at all times.

Avoid fad diets, especially low-carbohydrate ones, as these can affect your running performance and compromise your overall health. Eat enough carbohydrates to sustain your energy levels while you are training. During the race, snack on power bars, gel carbohydrates and sports drinks.

Also, remember to set a recovery plan. Eat a recovery snack containing carbohydrates and protein within an hour of completing a training run or race to optimise your recovery.

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Training Tips from Discovery’s Dr. Craig Nossel

christine — Mon, 14 Dec 2009 12:50:25 +0000

Running tips Technique

The following head-to-toe tips for correct running form are adapted from articles in Runner’s World Magazine and from advice given by running coach Jeff Galloway.
·         Head position: Look about 10 meters ahead. This head position will straighten and align your neck and back. Don’t let your chin jut out and don’t look at your feet! Importantly, keep your face and jaw relaxed.
·         Shoulders: Keep your shoulders low and relaxed and try to keep them level as you run. Shake your shoulders out to release the tension if you feel you start hunching your shoulders when you get tired.
·         Arms and hands: Swing the arms forward and backward, not across your body and keep your elbows bent at about a 90-degree angle. Your hands can reveal the tension in your body. Keep the hands in an unclenched fist, with your fingers lightly touching your palms.
·         Torso: If your head and shoulders are in the correct position, as described above, then the position of your torso should also be correct; your torso and back should naturally straighten to allow you to run with an efficient, upright posture that promotes optimal lung capacity and stride length.
·         Hips: By positioning your torso correctly, you can make sure your hips are in the right position too. If you lean forward during a run, your pelvis also tilts forward, which can put pressure on your lower back and throw the rest of your lower body out of alignment.
·         Legs and your stride: Keep your knees low and lift your knee only slightly moving from one leg to the next in quick, short strides. As your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact.
·         Ankles and feet: To run well, you need to push off the ground with maximum force, and you should feel your calf muscles propelling you forward on each step. Your feet should not slap down loudly as they hit the ground.

Treadmill running vs outdoor running

·         Treadmill running has many benefits; it’s safe and weatherproof, provides you with a cushioned running surface and the ability to measure and monitor your pace – to name just a few.
·         Shortcomings of treadmill running include restricted movement space, lack of wind resistance and poor proprioceptive training.
·         Try to run outdoors at least once or twice a week so as to experience the advantages of this form of training, while supplementing it by running on the treadmill.

Clothing

·         Road running requires no specialised gear apart from running shoes, shorts, socks and, for women, a sports bra.
·         Most importantly, your running clothing must be comfortable.
·         Look for socks that are made of moisture-wicking acrylics or polyester blends, which absorb moisture, keep your feet dry and help prevent blisters.
·         From a safety point of view, if you are running in the dark, it’s essential to wear a mesh reflective safety vest available at most cycling and running shops. You can also wear a reflective belt around your waist or carry a small flashing light.
·         Protect yourself from the sun with clothes, sunglasses, a hat and sun block.

Nutrition

·         Experiment with foods and fluids during your training runs to avoid abdominal discomfort during a race.
·         Pay attention to your fluid intake. Drink when you are thirsty and stay hydrated at all times.
·         Have a recovery plan. Eat a recovery snack containing carbohydrates and protein within an hour of completing a training run or race.
·         Avoid fad diets, especially low-carbohydrate ones such as the Atkins diet. Apart from affecting your running, they can compromise your overall health.
·         Eat enough carbohydrates to sustain your energy levels while you are training and racing.

Injuries

·         Most injuries incurred by runners can be prevented by using good technique, wearing proper shoes and following a reasonable training program.
·         Beginner runners are at an increased risk of injury if they run for longer than 30 minutes more than three times a week or engage in high-intensity interval training, which combines fast running and walking.
·         People who are unfit or overweight should exercise caution when intensifying their training.
·         If you’ve been injured in the past, your risk of additional injury is higher than average. Make sure you’ve recovered fully before resuming training and pay extra attention to potential injury symptoms.
·         If you suffer a running injury, see a physician who specialises in sports medicine to get an accurate diagnosis and treatment.