The Endurance Athletes Handbook by Koach Karl www.koachkarl.

com

Koach Karls Endurance Philosophy

Running can do many things for your body, but what it really does, I believe, is give you what you need. This is different for each person, as we each have different demons and circumstances. However, one thing is for sureyou come to terms with them when you are forced to see what you are made of, which can happen when everything goes wrong during a long run. I feel the desire to go farther is the desire or need to dig deeper into yourself and your character, to see if the last time was a fluke or if you really can handle the test of long distance running, and life for that matter. As you get into longer distances, you feel stronger each time and feel you can keep going no matter what. That is when you really tap into your inner strength and push on, even when your body is screaming STOP! Your mind tells it to keep going. Thats when the FUN begins!

Table of Contents IntroductionWho is Koach Karl? Current State of Health History of Endurance
We Are Born Endurance Athletes

Eating for Endurance

What IS Real Food? The SAD Fuel Before/During/After

Building Your Endurance Recovery Training Variables

Shoes and Clothing Etiquette and Safety on the Road Hills, Speed and Cross Training Injury Prevention and Treatment

Introduction Who Is Koach Karl?

Koach Karl and Paula Keltner married in 2002. They met through marathon training. Together, they have been running, training and educating others about endurance, health and wellness. Their favorite date together is a long run, but they do debate the terrain. Karl loves the urban core, while Paula loves the remote off-road trails. They also teach a class at The River Church called Gods Design: Your Body IS the Miracle! Koach Karl has been a personal trainer since 1982. He has completed over 100 endurance events and trained others for endurance events since 1995. He has been a Team coach since 1999. As both an ultrarunner (running distances over a marathon, which is 26.2 miles) and triathlete, Koach Karl has experienced the highs and lows of training and event participation. He brings together his vast and deep knowledge of nutrition, fitness, health and wellness in classes and seminars to help others. Koach Karl has been training teams for endurance events (half/full marathon and half/full Ironman triathlon) through charitable organizations since 1999. This has included over 2000 athletes, most of which completed their first such event under his coaching. Karl has also completed numerous endurance events for the charities and fundraised for them since 2001. Karls wife, Paula, is also an endurance athlete. She is a 7th grade history teacher in Lees Summit, Missouri and served as a college administrator for ten years. She has completed more than twenty marathons, including the Tahoe Triple (2003), which is three marathons in three days, running around the entirety of Lake Tahoe (repeating 6 miles of it!). The following year, she completed her first half and full Ironman triathlons. She fell in love with the off-road trails in 2005. Paula has served as a mentor for various charities as well.

reading Participation in this class, and reading this manual, may cause insight, frustration and ah ha moments. You may not like it, because the truth is hard to swallow (unlike organic, whole foods, which are easy to swallow and taste fantastic... and early morning walks and runs, which will give you more energy, mental alertness, boost your mood and help you sleep better at night ).

Current State of Health

The doctor of the future will give no medicine, but will interest his patient in the care of the human frame, in diet and in the cause and prevention of disease. -Thomas A. Edison
On a scale of 1 to 10, how important is your health? 1 2 3 4 5 6 7 8 9 10 On that same scale, where do you think YOU ARE RIGHT NOW with your health?

Did You Know?

81% of Americans are overweight over 30% are clinically obese 18 million children OBESE over 300K related annual deaths are from being overweight

Heart Disease
ANNUALLY, heart disease results in over 600K deaths over 750K deaths combined with stroke

Prescriptions
2.8 BILLION prescriptions are written annually in the United States. According to the last U.S. Census, the U.S. population is about 310 million. You do the math: this means that each person averages nine (9) prescriptions annually. Remember there are people who do not have or use prescriptions, so that means there are many people with MORE THAN 9 prescriptions.

Cancer
skyrocketed after 1950s 1 in 2 develop cancer over 500K annual deaths (1 in 4 die)

What We Face
DEFICIENCY BANKRUPT FOOD fast food artificial ingredients high calorie/low nutrition drugs lack of exercise lack of rest stress poor soil TOXICITY pollution artificial ingredients chemicals cosmetics pesticides herbicides dioxins growth hormones steroids antibiotics heavy metals arsenic

spend For each $1 we spend today on health and wellness, we save $7 in the future on sick care. Are You At Your Best?
Do you consume nutritionally sound foods daily? Do you exercise daily? Do you enjoy getting out of bed each day? Do you have consistent energy from sun up to sun down? Are you free of health issues? DO YOU HAVE A ZEST FOR LIFE?

The Runners High

The Runners High is the mental health connection among our mind, body and spirit. Exercise induces the feelgood brain chemicals called endorphins. Endorphins boost our overall confidence, energy and drive. This boost also supports the opposite when the sun goes down: daily exercise allows our body to rest well at night and experience quality sleep. Quality rest is critical for health, wellness and recovery in all we do.

The History of Endurance

We Are Born Endurance Athletes
Man was born to run. Everything about our physiology points to this fact. It is not only that we stand on two legs and feet but everything about our mechanics and the way our bodies were designed to think, move, feel and respond it all centers on walking and running. Walking and running, not just from the couch to the kitchen, but for literally hundreds of miles. Now, if you do not believe this, explain how we got from place to place before planes, trains, automobiles, bicycles, wagons and horses. Consider a short history of mans endurance. As hunter and gatherers, men were constantly on the move for many hours a day. Moses led the Israelites out of slavery in Egypt, on foot, to the Promised Land. The Israelites wandered the desert for forty years. Some native Africans are still persistence hunters. Persistence hunting is a method of out-running game by running the game until they can no longer run. This takes several days to complete! The Tarahumara, who still reside in Copper Canyon, Mexico, are believed to be the best runners in the world. They run barefoot or with only huarache sandals for daily distances of 5-100 miles. Approximately one million people around the world have completed a marathon. The Greeks gave us our modern-day Olympics. Do you know how the marathon started? The Persians were on their way to attack the Athenian Greeks on the Plain of Marathon, along the Aegean Sea coast. The greatest military land force of the day was the Spartans. The Athenians sent their best runner, Phidippides, to Sparta for help. Greek terrain is rocky, rooty, dry and mountainous. Phidippides ran 135 miles across Attica and Peloponnesus (both peninsulas), nonstop, to Sparta. Sparta would help, but they were in the middle of a religious celebration, and no Greek fought in battle during a religious celebration. Without a days rest, Phidippides ran back to Marathon (yes, another 135 miles) to deliver the news. Athens pressed on, as the Persians had arrived and were ready to battle. Phidippides, with fellow Greeks, fought the Persians. Athens won, and Phidippides ran approximately 26 miles from Marathon to Athens to announce the Greek victory. Legend says, upon proclaiming, Nike! (Greek goddess of Victory), Phidippides collapsed and died from exhaustion. Later years honored this hallmark endurance event with the marathon. Back to America, in more recent times, we have exercised the same stamina and commitment to endurance. Most people think the latest endurance trends started in the seventies with the marathon boom. However, Americans have been running long miles for many years. In 1928, the first official race across America took place. There were no special shoes, clothing, running foods or water stops. A group of men, ages 16 to 63, ran from California to New York. Andy Payne, an Oklahoma Cherokee, won this hallmark event. Now, return to today. We have a myriad of running and walking events every weekend, in every state of the Union. So, what IS possible? As this very brief history demonstrates, anything is possible that you desire to do. People all over the world are completing walking and running events of all distances each day. Some do it for fun, and some do it for necessity. In 2007, 650,000 people completed half marathons in the United States alone. You are only limited by your desires.

Eating for Endurance

What IS Real Food?
I may spend more time on this subject than most coaches because it has been proven again and again that nutrition is 80% of your performance in endurance training, as well as how you look, feel, move, sleep, heal and respond to stress. Nutrition is everything! So my question to all endurance athletes is: Why would you spend all those hours training your body to perform at optimal levels and then sabotage it by feeding it low quality fuel? Remember: garbage in, garbage out! What IS real food? Real food does not come in a package or come from sources you cannot pronounce. When is the last time you saw an ingredient label on an apple? Exactly. Real food does not need nutrition and ingredient labels, because A is A. It is what it is. You do not need to decipher its content, because there is nothing funny about real food. If you have to look at an ingredient or question what something is or is not, then you are not working with REAL food. This is a very difficult concept to grasp in our day and age of fast food and convenience meals. All of our obstacles associated with eating properly nutritious foods lie within two issues: knowledge and laziness. Knowledge is simply having (or not having) sound nutritional education and understanding. Without knowledge, we cannot understand. Laziness coincides with our priorities. If a person would rather drive through and pay hard-earned money for a meal of literally zero nutrition (and TONS of harmful chemicals and side effects) versus making a fresh, whole food, organic salad at home that is laziness. That person is sacrificing health and wellness for convenience, toxicity and possibly addiction.

The SAD (Standard American Diet)

I think nutrition can be one of the most confusing subjects for the endurance athlete. In fact, it is confusing for all athletes and the general population. Below are general suggestions and guidelines (but not limited to this list) for healthy food choices. Healthy food choices could mean different things for different people. For people who eat the Standard American Diet (SAD), eating less fried food would be a healthy choice. The SAD is the primary reason people are suffering from disease. Adding more fruits and veggies would be a great start for people who eat the SAD. Based on my extensive research and personal experience, I will guide you to what I know is the optimal fuel for an endurance athlete, not what the magazines or society tell you. I am not including the popular trends, as optimal nutrition is simple and timeless. So lets get started! SAD: the SAD is high in fat, sugar, starchy carbs and animal protein. In addition, it is loaded with man-made chemicals. The SAD is a medical emergency waiting to happen. Your first step away from the SAD is to commit to eating nothing but REAL food. By real food, I mean nothing processed, no preservatives, and nothing from a box. This means no man-made or modified substances. Fresh, whole foods do not need labels! As God intended, man thrives when he eats fresh fruits, vegetables, grains, lean meats, poultry and fish.

Once you have made a few good changes, work to up your fueling octane. So, what can you do to make your whole food even better? You can go organic! This will get most of the pesticides, herbicides and artificials out of your daily diet and out of your bodys systems. If you want to take your nutrition to the ultimate level, then Low Fat Raw Vegan (LFRV) is the answer. Foods to Include All fresh fruits All fresh vegetables Steel-cut oats Brown rice Wheat pastas (not if you need to be gluten-free) Wheat bread (not if you need to be gluten-free) Black beans Kidney beans Nuts and seeds (exclude peanuts) Chicken Turkey Fish Foods to Avoid All processed food Pork Beef Carbonated drinks Snacks Nuts (almonds are best) Peanut butter All fruits Popcorn (not microwave and no butter added)

Fuel Before/During/After
Nutrition by Length of Workout/Event 30 90 minutes
If your daily nutrition is sound, you should have about 90 minutes of fuel in your system already. For this timeframe, use the basics. Water and/or electrolyte drink such as HEED by Hammer Nutrition is ideal; you should be taking in about 20 ounces of fluids an hour to ensure proper hydration.

1.5 2 hours
You could probably get by on the above, but should add Hammer Gel just to be safe. You want to use the gel as follows: one serving 30 minutes before training and another serving at your half way point.

2 hours or more
At this point, you should add Perpetum to your nutritional arsenal. Mix it according to your weight in a handheld bottle. Once you are into the longer events, you will want to mix this as a concentrate and sip every 15 minutes, consistently. Consistency is important, so you do not overdue it or short yourself on needed calories! Make sure you are also drinking water when this is used as a concentrate. You can alternate Hammer Gel with Perpetum to avoid boredom. Continue this throughout your event.

Nutrition by Type of Event

Now that you have the basics, lets break it down into the various events.

Half and Full Marathon

This distance is the standard for endurance athletes; the average person finishes a half marathon in 2-4 hours and full marathon in 4-6 hours. Of course, some finish faster and some are slower. Nutritionally, you could use Hammer Gel and Perpetum or just Perpetum, but this will cover both. Hammer Gel and Perpetum Start with one serving of Hammer Gel 60 minutes before the start, followed by another serving 30 minutes later. After the start, you would sip your Perpetum every 15 minutes, throughout the duration of the event. When mixing the Perpetum always add one extra scoop, just in case you are on the course longer than expected. When involved in endurance events, anything can happen! It is best to be prepared for the unexpected. Perpetum Only For Perpetum only, mix it as a concentrate and add two extra scoops; one for the unexpected events that could take place and the second because you will start drinking this an hour before your marathon start. Starting one hour before, sip every 15 minutes until you start, with an additional 8-10 ounces of water during that time. Once you start, sip about every 15 minutes, and do not forget to drink a cup of water about every hour, in addition to your Perpetum concentrate. The best way to use this system AND get your walk breaks is as follows: 1. Once you have started your event, take a walk break every mile for 30 60 seconds. 2. At this time, take a sip of your Perpetum. Every 15 minutes will work, but this incorporates your walk breaks and will remind you to drink your Perpetum. 3. I have used this method for ultras, as well as for half and full marathons. Once you have finished your event, start the recovery process. Drink your Recoverite within the first hour, and then have a meal 2-3 hours later. Do not forget to take your ice bath, to bring down the inflammation, as soon as possible following your finish!

5050K 50-Mile Ultramarathons

Though the difference in distance of these events is considerable, the nutrition is about the same. I would use a combination of Hammer Gel and Perpetum, starting with the gel one hour before. Have a serving every 30 minutes until the start. This provides three servings up to this point: 1. one 60 minutes before, 2. one 30 minutes before and 3. one right before you start. Next, use your Perpetum concentrate every mile, along with your walk break. You should try to continue this throughout your event, but you may find the need to switch to gel every now and then to break the monotony of Perpetum alone. If you do this, make sure you have 6 8 ounces of water each time you use the gel. The gel is good if you have a drop in your energy; it should bring you back in about 15 minutes. Again, Perpetum is the more complete fuel, and it is best if you can use it for the duration of your event. However, the Hammer Gel is good carbs and gets into the system faster, for a quick boost. For recovery, I would recommend an extra scoop of Recoverite, along with your normal post event row. meal. I also recommend ice baths two days in a row

Building Your Endurance

Your Schedule
Everyone responds to training differently, so your mileage will vary. If you are a first-time endurance athlete, you should follow a light schedule. This means training 3 5 days per week. Experienced athletes can train up to seven days a week, but you cannot maintain that pace for long without taking a break. I would recommend alternating long training weekends with short ones, as this will ensure recovery for the longer miles.

Long Training Days

I recommend that you do your long training days slow and easy. For example, if you normally run/walk at a 12 minute/mile pace, you should go for a 13 minute/mile pace on your long training days. The best method is to use a negative split (see Negative Split below)this means doing the first half of your run/walk slower than the second half. Remember to start your run/walk out nice and slow, for this will insure you have the energy to finish strong. Your schedule should be setup for a gradual increase of mileage over time. Depending on your event, this could be anywhere between 2 8 months. Simply make sure you work in an easy week every 2 3 weeks to help with recovery from your training. Whether you consider yourself a walker or runner, finishing is the objective, so we recommend a combination of both walking and running. This method is easier on the body and much more enjoyable. It is easier on your body, because you are giving it a break from the pounding of running, and over longer miles, this makes a difference. For some, it also allows a more consistent pace over a long run. No matter how you get there, walking, running or crawling, all finishers get the same medal. The winners just usually get a big check, too. For a walk/run combination, some suggestions include: 10-and-1 MethodRun 10 minutes, then walk 1 minute and repeating this throughout your long run. Water Stop MethodRun from water stop to water stop, and at the water stop, you get your drink and continue walking briskly (not stopping at the station itself), while you drink and/or take a gel. Once you have finished your drink, you start running again. This works great on event day. 5-and-5 Method (Koachs Favorite)Running 5 minutes, then walking 5 minutes and repeating this throughout your long training. This allows for you to recover quickly, as it is easier on your body. The day of your half or full marathon, you can also enjoy your surroundings much more! Walker-to-Runner MethodFor the walker wanting to run more, start with 5 minutes walking, then 1 minute of running and repeating this throughout your long workout. Each week, add 1 minute of running to your long training session (Team runs on Saturday). For example, week 2 you would do 5 minutes walking and 2 minutes of running for the day. For week 3, you would do 5 minutes of walking and 3 minutes of running for the day, and so on. With this method, in 5 weeks, you would be doing the 5-and-5 Method.

The Negative Split

The negative split is a great training tool, which will make you a stronger runner or walker. The objective is to finish strong, by starting out slow and increasing your pace as your mileage increases. This will result in finishing your long training day with the second half faster than the first. For the walker who has a half marathon cutoff time of 4 hours, start with a 16-17 minutes/mile pace. You would then finish at a 14-15 minute/mile pace and insure you finish well within the allotted 4 hours. For those of you who are concerned about time (even though you should not be), this will insure you are able to finish

within your dream time. This method also prevents runners and walkers from starting out too quickly and leaving little for their finish.

Running Form
It is very difficult to change your natural gait, whether you are walking or running. The most important aspect of form is to relax, mentally and physically. Physically relax your shoulders and arms, make sure your head is up and lower back is aligned with your hips. Next, consider how the foot should strike the ground. There are two theories as to the most efficient way to strike the ground. The first (and most widely known) is striking on the heel, rolling to your toes and pushing off from the toes. This is commonly known as the heel-toe method. More recent research has shown that the mid-foot strike (rather than the heel) and pushing off the toes is more efficient. However, each individuals natural gait is ultimately going to take over, so rather than trying to change what you naturally do, make a point of being aware of how you run. This awareness can help you in the future to become more efficient and also combat common aches and pains that will arise as you do longer miles. Mentally, think positively and visualize the successful completion of your long training day and/or event. Stay focused on the task at hand, take one mile at a time (10 or 20 may seem daunting but 1 mile is easy and enjoyable), so take your long training one mile at a time. Remember, as children we did everything we could to get outside, to walk and run for FUN. So lets have fun with our training and be thankful that we are able to walk and run to raise money for those that cannot.

Recovery
Aside from nutrition being a key component to recovery, our experience shows that the ICE BATH will help you recover up to 50% faster. Here is how you take an ice bath: 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. Fill your bathtub with cold tap water only. Fill it so the water level will reach your belly button (the higher, the better). Get your favorite book, and a cup of HOT tea. Once the tub is full, jump in and enjoy! Start reading immediately to take your mind off the first two minutes. This is important, because after those first minutes, you will be just fine. It just shocking at first (and weve been taking them for 10 years). Stay in the tub for 10-30 minutes. Drain the tub and start a warm shower. Do not set it too hot, as it will feel warmer coming from the cold water anyway. Your skin may be sensitive. Take a nice long shower, stretching periodically. Once you are done with your shower, do more stretches (see Yoga section for suggestions). If you are still very sore the next day, then repeat steps 1-9 again.

This, with sound nutrition, will insure your body is ready for your next training session. Drink plenty of water and utilize Recoverite by Hammer Nutrition within the first hour after training. This is balanced with complex carbs and protein, to help with your bodys recovery process. Two to three hours later, have a good meal with complex carbs and protein; continue this every three hours to refuel the body.

Training Variables
Shoes
As an endurance athlete, this is one of your most important investments. Buying the wrong shoe can cause numerous problems. Anything from blisters to plantar fasciitis and everything in between are problems that can stop you from pursuing your goals. As you select your shoe, you will find the choices get confusing, particularly with all of the hype and technology out there. You must find the shoe that fits your foot best, regardless of looks or hyped technology.

Pronation and Supination

Pronation is the natural rolling inward of the foot as it lands. Supination is when the foot rolls outward.

Types of Shoes
Motion Control: This type of shoe is for people with a low arch or flat feet, with the tendency to supinate. Stability: These shoes are designed for people with a medium or normal arch. Neutral: People with a high arch are best suited for a neutral shoe. Minimalist: The minimalist shoe has recently made a surge in popularity. This type of shoe is for the person who wants to walk or run in a more natural state, with very little assistance or interference from their shoe. I will go into more detail later. It is best to visit your local specialty running store. They will assess your stride and put you in the right shoe. In the Kansas City, Lawrence and Topeka areas, Garry Gribbles Running Sports is the only place to get your running and walking shoe.

Minimalist Shoes
As I mentioned above, minimalist shoes are running wild! Mostly because of the bestselling book Born to Run, which strongly suggests we were meant to run barefoot, or at the most, with a minimalist shoe. This has become a very heated debate in the running community. I personally come down on the side of the minimalist camp. I have been running barefoot and in minimalist shoes for the past two years and wouldnt ever go back. That being said, minimalist isnt for everyone, but I believe everyone should have an open mind or toe about it.

Pricing
The price of shoes varies from around $70 to $150. Most shoes will, of course, fall in the middle range at about $110. Once you find the shoe that fits, you stick with it. Ideally, you will have two pairs of your chosen shoe, so you are able to alternate and extend the life of the shoes. You should replace them about every 300 miles. Some people and literature advise up to 500 miles before replacement, but I do not think you should take that chance. Worn shoes can cause many injuries, particularly in training for endurance events, and that is why I highly recommend 300 miles. You will ensure you are running in good shoes at all times using this guideline. Minimalist shoes, in our experience, can go for many more miles than conventional shoes. There is no sole or cushioning to break down, so they last longer. This is another benefit to the minimalist approach.

Care of Shoes
Use your shoes for running or walking only. They are not for mowing the lawn (only the old ones!) or for other sports. Keep them dry, and when they do get wet from sweat or rain, let them air dry by pulling out the inserts and placing newspaper in the shoe. This speeds the absorption of excess moisture. Take good care of your shoes, and they will take care of your feet.

moistureClothing: What is moisture-wicking material?

Dry-fit and CoolMax are brand names for moisture-wicking material used in clothing for exercise. There are many other products that do the same thing (under a different name), and you need to find the one that works best for you. This manmade material is now widely manufactured in all types of clothingshirts, jackets, pants, shorts, socks and even some shoes! This moisture-wicking material will help make you more comfortable during your training by literally wicking the sweat away from your body, absorbing it into your clothing and then allowing it to evaporate into the air. This system helps keep your skin dry (or drier than it would be without it), unlike cotton, which will cling to your body and become heavy as you continue to perspire. This can cause severe (and painful) chafing. So, you need to make sure you are not wearing cotton clothing, and you will be in good shape.

Tops and Bottoms for Various Temperatures

In cold temperatures, anything under 35 degrees, you will want to layer your clothing to protect yourself from the elements. Start with a base layer of a long-sleeved moisture-wicking shirt and put a fleece on top of that. If it is windy or raining, use a waterproof wind jacket as your final layer. For the bottom, use long moisturewicking tights, and for most people this will be enough to keep them comfortable. If you need more warmth/insulation, put baggy running pants over the top of your tights, but still use moisture-wicking material. As the temperature rises to around 45 65 degrees, most people are comfortable in CoolMax shorts and a CoolMax t-shirt. When it gets warmer, 70 and above, you will continue with the shirt and shorts, but you should add a running hat or visor and sunglasses. In temperatures above 85, you might want to consider wearing a long-sleeve white moisture-wicking shirt to protect you from the sun.

Clothing After a Long Training Run/Walk

You have the right clothing for during your workout, so do not forget clean, warm clothing for AFTER your training. In cold temperatures, when you dress properly for your workout, you will be comfortable and warm, as long as you are moving. When you stop working out, you will continue to sweat, which means you will get cold quickly. This can lead to excessive chilling, which is both very uncomfortable and makes post-training socializing not so fun. To prevent chilling, immediately when you finish your training run/walk, get something to drink and then go to your car and change into your spare clothes. Get changed first, and then continue with the prescribed recovery drink and foods. The most important clothing to change is your top(s), and for women, this includes taking off your sports bra. This is where cotton is OK to wearput on a t-shirt and fleece or something similar. Take off hats, gloves and tops and socks that you trained in, because they are wet! Some people also like to change into sweatpants, but the top is most important.

Chafing Body Lubricant to Prevent Chafing and Blisters

Vaseline, BodyGlide, Baby Oil or any other lubricant you choose will come in very handy for chafing and preventing blisters. You need to apply your lubricant of choice to problem areas, which might include:

between your thighs under your arms between your seat cheeks along your bra seams all over your feet These are the most common areas, but basically anywhere you feel could be a problem (or find to be a problem as your training progresses) can make all of the difference in your comfort. During cold or very windy, cold weather, you can also use Vaseline to coat your face and hands. This provides a layer of insulation that assists in keeping you warm during training and aids is moisturizing the skin.

Etiquette and Safety on the Road

Running and walking is self-explanatory. However, there are some things you must know when you venture out to your city and neighborhood streets, sidewalks and paved trails. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. Share your route with a friend or loved one. Include the approximate amount of time you will be gone. Always walk or run against traffic. If your area is busy with walkers, runners and bikers, walk no more than two abreast. As other athletes are approaching you, move to a single-file formation. You may return to running beside your training partner after the crowds have passed. Not only be aware of what is ahead, but be aware of what is behind you. Let faster people pass you as needed (on the left, just like when driving in your vehicle). When running in unfamiliar and/or unsafe environments, always give a verbal greeting to each person you see. In addition, make strong eye contact. This tells strangers you know they are there, and it is highly unlikely you will be bothered. Some people like to use headphones when they run. While I do not recommend this, if you use them, keep the volume low enough to still be able to hear people around you and have a conversation. Ideally, run with only one ear bud in your ear. I do not recommend headphones if you are running alone. No exceptions; you need to be aware and alert. Watch your footing as you move along. Some streets or sidewalks are rough and can cause a tumble here and there, if you are not careful and mindful. If you prefer to run on the street, be courteous and more aware of traffic. Use good judgment. Do not run on roads that are at their peak traffic times or when roads are too narrow for drivers to safely pass you. Just use common sense. If there are times you have to run in the dark (early morning or after sunset), wear reflective gear, a headlamp and an additional handheld flashlight is recommended, but not necessary. You can see car lights much easier than the driver can see you in the dark. If you are going to be gone more than 30 minutes, carry a handheld water bottle filled with ice water. This is good, common sense.

Hill Training
You will run/walk a lot of hills during your training. When you are going up hills, you are going to be challenged. The upside of this challenge is that running hills will make you a stronger, faster and more confident runner or walker! Hill training principles are simple for going up the hill: First, do not lose your form when going up the hill. Keep your head up, chest out and your hips underneath your lower back. Do not lean into the hill. Hill running tends to fatigue an athlete, so the natural tendency is to lean forward when you are tired. Pay close attention that you do not do this. Slow your pace down going up the hill, if you are running. Briskly walking up the hills will save your legs, and you get the same great workout. Use strong, even stridesdo not shuffle. It is OK to shorten your stride up a hillthat is a natural movement but do avoid shuffling, which wastes energy. Simple principles for going down the hill: First, you will find that going UP hill is actually easier on your body than going DOWN a hill. Relax, keep your form, and let gravity guide you down the hill. A word of cautionpeople have a tendency to lengthen their stride when going down hills. Do not do this! This can create a myriad of injuries and related problems. Keep your stride length consistent with your own gait, and you will make it down injury-free. If you are prone to knee and hip injuries, then slow your pace and shorten your stride. Exercise a deliberate heel-to-toe stride, which allows your heel to take the brunt of the impact from going downhill. One last trickif the downhill bothers your knees, you can do a zigzag pattern down the hill. This is a last resort, as you will use more energy and add some distance to your already long run. However, this is an effective tool for people with knee, IT-band or other related problems.

crossWhy should I cross-train?

Cross-training will serve two purposes: First, it will enhance your running or walking. Second, it will give you a great workout without the impact like you get from the running and walking. There are many forms of cross-training, and we will cover the ones that will bring the best results for your marathon training.

Stretching
Stretching is a key component to your marathon program. There are some precautions you should take before starting a regular stretching routine. First, your muscles should be warm and pliable before you start, so stretching first thing in the morning without a proper warm up is a mistake. Second, you should never do the old-fashioned ballistic bouncing stretch. Stretching should be slow and controlled.

Finally, you should always stretch for 10-20 minutes after your workouts, focusing on problem areas, but stretching all muscles to maintain a balance. Make sure you hit the major muscles: quadriceps (quads), located on the front of the thigh; hamstrings (back of thigh); hips and lower back; back and chest; abdominals; and calves. Do a basic stretch for each muscle and hold for 30 seconds to 2 minutes each. Start at 30 seconds and work your way up to 2 minutes, and you will be on your way to a successful routine.

Yoga
The following is a stretching program that will hit every major muscle group and will take 10-20 minutes total. It is a basic Yoga sun salutation. Follow these steps, and you will have a complete program. Position 1 Stand with feet together and arms at your sides, take a deep breath and reach up with hands overhead. Hold position. Position 2 Exhale and bend at the waist with knees slightly bent and palms on the floor. Hold position. Position 3 Take your right foot back to a lunge and hold. Position 4 Walk your left foot back to a plank position (ending in a push up position), and lower your body to the floor. Then, place the tops of your feet flat on the floor and push your torso off the ground while raising your head and looking up to the ceiling, chest out but relaxed. Hold position. This is called the Upward Dog. Position 5 From the Upward Dog position, turn your toes under so the soles of your feet are facing the floor. Lift yourself up into an upside-down V position, supported by your arms with hands on the floor. Hold position. This is called the Downward Dog. Position 6 Take your right foot up to a lunge position and hold. Position 7 Bring the left foot up, so you are again bending over at the waist, touching the floor with your hands (same as position 2). Position 8 Return to standing position. Repeat this 2-4 times after your training. Work on holding each pose at least 30 seconds, and work up to two minutes. Remember, a good stretching or yoga routine is vital to muscle strength and recovery and should be done on a regular basis, preferably 3-5 times a week. Adding this to your marathon training will enhance your running/walking and help you stay injury free.

Weight Training
This will make you stronger, which will help you get through the longer miles, as training progresses. You should set up your weight training as a full body workout, completing it 1-3 times per week. You should start with your largest muscle group and work your way to the smallest, and then finish with abdominals. All weights should be heavy enough to make the last few repetitions very difficult. Follow the schedule below, starting with

one set of every exercise. Then, work your way up to three sets of every exercise. This program will be enough for what we are trying to accomplish. Lunges Dumbbell incline press Dumbbell rows Dumbbell shoulder press 1-3 sets 10 20 reps 1-3 sets 10 15 reps 1-3 sets 10 15 reps 1-3 sets 10 15 reps

Dumbbell lying tricep extensions 1-3 sets 10 15 reps Dumbbell curls Basic ab crunch 1-3 sets 10 15 reps 1-3 sets 25 50 reps

Once you can complete the prescribed number of reps for all 3 sets, then it is time to add weight to your routine. However, repetitions should always be kept at 10 or above. Yoga and weight training should be your primary form of cross-training. There are many other options, such as swimming, biking, martial arts, etc. Any of these would be beneficial, but weight training and yoga will make your body stronger and more pliable to handle the rigors of endurance training.

Prevention Injury Prevention

Throughout your training, you will experience a few aches and pains, but most of them should not last more than 48 hours. If they do last more than 48 hours, contact Koach Karl immediately. The goal is to make sure you take the proper precautions to prevent any major injuries. Most common injuries that occur during endurance training are called overuse injuries, which consist of tissue damage over time from repetitive motion. We all have our weak areas such as knees, hips and feet. The best way to prevent such problems is to condition the body with strength training and yoga, which is detailed in the Cross-Training section. There are a few things you can do to keep a small pain from turning into a debilitating injury.

Proper Shoes
First, and most important, is to have the proper shoes. This has been discussed before, but it is so important that it deserves repeating. If your shoes are not fitted for your individual stride, then your body is going to rebel. Use the information given to you about shoe selection, and take the time to get fitted at Garry Gribbles Running Sports.

Conservatively onservativ Train Conservatively

Increase your mileage slowly and make sure you have time to recover from your long training days. Remember: more is not better. Sometimes more mileage is counter-productive. You can complete a marathon running only three times per weekquality not quantity!

CrossCross-Training Is Critical
Third, incorporate the cross-training recommendations in your training. This will make you stronger and able to handle the marathon training better. Yes, in theory you can just do the running or walking prescribed, but you will be at a higher risk for injury than if you also do your cross-training.

Treating an Injury
If you do incur an injury, treatment is very important: 1. First, put ICE on the affected area(s). a. Contact Koach Karl with details about your injury. b. He will provide you with your next steps. 2. Stop running or walking for 1-2 days, which allows swelling to subside. If the injury is serious and requires more rest, then you will need to incorporate various cross-training to keep your cardiovascular fitness level where it needs to be, but without aggravating your problem area. Excellent choices for cross-training include the elliptical trainer, swimming or biking. Continue with the cross-training until you are pain free. Your next step is to isolate the problem, analyze why the problem occurred and then figure out what you can change to fix it. Culprits might include your shoes, running surface, form or other various factors. Make sure to check with Koach Karl for further guidance.

Common Marathon Injuries Iliotibial Band Syndrome (ITB or IT Band)

This is the largest tendon in the body. It starts at the hip and runs along the outside of the thigh, all of the way down to right below the knee. The repetitive motion of running or walking can stress and irritate the ITB, so you need to do your stretching and strength training, as prescribed in your Cross-Training handout. Being faithful to these practices will help prevent aggravating your ITB. Stretching and strength training, as prescribed in your cross-training section, will usually be enough to prevent injury of the ITB. This type of injury is more common in females than males, because of the wider hips women have, which puts more stress on the ITB and knee. To treat a sore or injury ITB, ice is your first line of defense, as with almost all injuries. Next, deep tissue massage will help flush out the damaged tissue. You also will want to take some time off from running or walking and incorporate cross-training, preferably the elliptical trainer, to keep your cardiovascular health at the desired performance level.

Patellofemoral Syndrome or Runners Knee

This injury consists of bruising of the patella (kneecap), from the constant pounding of running or walking. Strength training and good running form will help prevent this problem. The treatment is, as always, ice and rest. There are many injuries that can occur during your marathon training, but these are the most common. As mentioned previously, if you follow the guidelines suggested in your handouts and by your coach, you will be less apt to experience these and other kinds of problems. REMEMBER, an injury is usually a sign that something in your training needs to be changed, such as the volume, your shoes or running surface, to name a few. If you have any symptoms of a running or walking injury, please consult Koach Karl immediately. Do not wait for the pain to be unbearable and to severely interfere with your training! Training in pain or getting behind in mileage is both a stressful and unnecessary situation. Koach Karl can guide you through the process of treatment, future prevention and get you back on track for your big event.

Foot Care
Foot problems affect all distance runners and walkers at one time or another. How you take care of your feet will determine whether they are a major or minor problem.

Proper Shoes
Of course, foot care starts with your shoes. You need to be in the right shoe for you; if not, you will have many problems starting with your feet and working their way up. If your shoe is not fitted properly, you can expect at the very least blisters and black toe, and your problems will get worse from there. Make sure you go to Garry Gribbles Running Sports (Ward Parkway, Stoll or Independence Commons locations) and have the staff fit you. Bring in your old and/or current running/athletic shoes, as these used shoes provide great insight for the staff. The staff is knowledgeable, friendly and will take as much time to fit you with the proper shoe as is needed. Once you have the right shoe, you need to find the socks that work for you. Do not wear cotton socks. You need some kind of moisture-wicking material (CoolMax, Dri Fit, Smart Wool). There are many on the market, so try a couple, and one will work for you. The sock Koach Karl highly recommends is the Injinji Tetrasok, which can be purchased at Garry Gribbles or online at www.rei.com. They come in a variety of colors and styles. They are simply the best sock on the market for preventing blisters and other foot problems. They are constructed to fit around individual toes, so for some, you might have to get used to how they feel.

Powders Lubricants and Powders

Once you have found the right shoe and sock, you need to use one of the following treatments to prevent blisters and other foot problems. The most often used method is lubricating the feet to prevent friction against the skin. You can try different lubricants to find the one that works best for you. Vaseline and BodyGlide are the most popular. You can also try Baby Oil or lotioneveryone is different. The other method that does not seem to be used as often, but has been effective for a few of our marathoners, is using a powder of some kind to keep the feet dry. The theory is that the powder works as tiny ball bearings to prevent friction. Gold Bond powder is the most often used, but you could try talcum or baby powder, as these have been successful also. Whichever method (powder or lubricant) ultimately works, your feet will thank you and make your half or full marathon that much easier.

Daily Care
Daily maintenance of your feet is also very important. Make sure your toe nails are short and squared off, in order to prevent ingrown toenails. If you have long toenails, they can cut into the other toes, so this is very important! Conditioning your feet with lotion on a daily basis will make your feet less susceptible to blisters as well. One method is putting a conditioning lotion or oil on your feet and then putting socks on for a couple of hours, as this will insure your feet will absorb the lubricant. You can also put lotion on when you go to bed at night or during the day, if you wear socks. Finally, the best way to take care of your feet (men, dont be afraid) is to have a pedicure on a regular basis. Your best bet is to get one a week before your event! Follow these guidelines, and your feet carry you through training. Then, you will finish your event with a smile on your face.