I’m hosting another high performance conference in Greater Vancouver, BC, Canada again with some great presenters. Download the conference promotion information here.

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2010 BC Strength, Conditioning and Fitness Conference

“SCIENCE MEETS PRACTICE”

Saturday, May 8th, 2010

Simon Fraser University, Burnaby, BC, Canada

ACADEMICS vs. STRENGTH COACHES

Presentations by Individual Experts, plus small group breakout sessions for informal discussions with presenters for questions, debates, story telling and good times.

Our Presenters:

We are proud to offer you some of the highest quality speakers available, touching on various aspects of fitness, health and conditioning.

AL VERMEIL

Presentation Topic: “Integration and Progression of Training Components for Team Speed and Power”

Al Vermeil is President of Vermeil Sports and Fitness, Inc. VSF specializes in athletic assessment, conditioning and training. VSF is currently training players of the World Champion Chicago Bulls, as well as select athletes. VSF’s reputation for being on the cutting edge of developing athletes has lead it to become an international consulting business. His clients include Benneton Basketball of Treviso, Italy. VSF has also consulted with the, US Army Ranges Fort Benning Ga., Boston College, Mike Boyle Strength & Conditioning, San Francisco Giants, University of Alabama, University of Iowa Basketball Team, University of Miami (FL) Basketball, Stanford University Sports Medicine, Texas A & M Football Team, University of Kansas Basketball Team, University of North Carolina Basketball, Kansas State University, Los Angeles Lakers, Atlanta Falcons, Denver Broncos, Kansas City Chief, New York Giants, Philadelphia Eagles, St. Louis Rams, Chicago White Sox, The Academy of Golf at Lakeway, Nicklaus Academy of Golf, Golf Digest School, teaching golf professionals Chuck Cook, John Elliott, Mike Malaska, and Mark Woods who are all recognized in that select group of top 100 teaching pros as chosen by both Golf Digest and Golf magazine.

Al Vermeil is the only strength coach to have World Championship rings from BOTH the NFL (San Francisco 49’ers) and the NBA (Chicago Bulls). He is also the only strength coach who has been in the NFL, NBA and Major League Baseball. Al was honored by being one of the initial inductees to the Strength Coaches Hall of Fame in June 2003.

MARK UYEYAMA

Presentation Topic: “Every Week Counts: In-Season Conditioning in the NFL”

Mark Uyeyama is in his third season with the San Francisco 49ers after being hired as the team’s assistant strength coach on January 21, 2008. Uyeyama joined the 49ers after serving as the head strength and conditioning coach at Utah State University from 2004-07.

Uyeyama, born and raised in Richmond, B.C. (Steveston Secondary), graduated from Utah in May of 2000 while working as a student assistant strength coach for two years. He then became a graduate assistant at USU before moving to another graduate assistant position at Arizona State from May 2001 through May 2003, when he was promoted to a full-time assistant. While at ASU, he was also the Developmental coach for the staff, top assistant for football, and lead coach for Track, Wrestling and Volleyball. Uyeyama played football at Butte Community College in Oroville, CA and Northern State University in Aberdeen, SD. Mark earned a master’s degree in higher and post secondary education from ASU in May of 2003. He also has been a student of martial arts for over 15 years and continues to practice these arts today.

LOREN CHIU, PhD

Presentation Topic: “Exercise Selection – An Anatomic & Mechanical Approach”

Loren is an Assistant Professor and Director of the Neuromusculoskeletal Mechanics Research Program at the University of Alberta. Loren’s research integrates the fields of anatomy, physiology and biomechanics to study human performance. Current research investigates the generation of muscle strength and its role in multi-joint movement. Loren has also conducted research in the areas of:

- Analysis and optimization of multi-segmental motor skills
- Acute responses and chronic adaptations to resistance training
- Transfer of training to motor skill performance

In addition to research, a major component of the NMRP is knowledge translation, including the training of high-performance athletes. Loren also continues to train and compete in the sport of Olympic Weightlifting.

BRIAN SCHILLING, PhD

Presentation Topic: “Time motion analysis, mechanical specificity and metabolic specificity: How does it all fit?”

Dr. Schilling’s area of research is the mechanics of human movement as pertains to responses and adaptations to exercise training in athletic, healthy, and aging populations, as well as in individuals with disabilities or neuromuscular disease. Of prime importance is the influence of the neuromuscular system on force development and time-dependent variables of muscular strength. Currently the he is developing procedures for measuring muscle activity, balance and strength performance in aging persons and persons with Parkinson disease, and examining the effects of exercise in such populations.

Brian obtained his PhD in Biology from the University of Memphis in 2004. He is also a certified US Weightlifting club coach and a Certified Strength and Conditioning Specialist (CSCS). He achieved his Master’s degree from Appalachian State (1999) and his Bachelor of Science from Winona State (1997).

Conference Schedule:

Each presentation will be a minimum of 75 minutes in length, including time at the end of the presentation for questions and discussions.

8:15am to 8:45am — Conference Registration – Package Pick-Up

8:45am to 9:00am — Introduction

9:00am to 10:15am — Scientist – Loren Chiu, PhD – University of Alberta, Canada – “Exercise Selection – An Anatomic & Mechanical Approach”

10:15am to 11:30am — Practitioner – Coach Al Vermeil – Vermeil Sport and Fitness, USA – “Integration and Progression of Training Components for Team Speed and Power”

11:30am to 12:30pm — Lunch Break – 60 minutes

12:30pm to 1:45pm — Scientist – Brian Schilling, PhD – University of Memphis, USA – “Time motion analysis, mechanical specificity and metabolic specificity: How does it all fit?”

1:45pm to 3:00pm — Practitioner – Coach Mark Uyeyama – San Francisco 49’ers, USA
- “Every Week Counts: In-Season Conditioning in the NFL”

3:00pm to 6:00pm — Break-Out Discussions with Individual Presenters – 45 minutes with each presenter in four small groups

Registration Information:

Please contact us if you have any questions regarding the conference or the registration process. Please register early, as we have limited seating for this event.

Register On-Line Today at: www.sfu.ca/camps – Course Number: 1373

Conference Fee: $225.00 CAD

Regular Registration Due Date: April 16, 2010

Late Registration Fee: $255.00 CAD (April 17, 2010 onwards)

For more information on the registration process or the conference itself, please contact Head SFU Strength & Conditioning Coach, Derek Hansen via e-mail at dhansen@sfu.ca or by phone at 778 782 4059.

NSCA and BCRPA continuing education credits will be available for this event.

Five easy ways to register:

1. By Phone: 778-782-3611 (VISA / MasterCard required for payment)

2. By Mail: Attn: SFU Recreation & Athletics
8888 University Drive
Burnaby, BC V5A 1S6
(VISA / MC / Cheque)

3. By Fax: 778-782-3425 (VISA / MC)

4. In person (8:30am – 4:00pm) at the General Recreation Counter at SFU Chancellor Gym

5. On-line via www.sfu.ca/camps

Please make cheques payable to: Simon Fraser University

Register today! Seating for this conference is limited.

This past year I had the opportunity to work with Canadian Long Track Speed Skaters based in Richmond, British Columbia – the location of the 2010 Olympic Oval. It was a great experience working with a winter sport in preparation for the 2010 Olympics. One story that many coaches and athletes will appreciate is the story of Mathieu Giroux of Montreal, Quebec that trained as a middle- to long-distance speed skater.

Mathieu formerly trained and competed as a short-track speed skater, but decided to switch to long-track one year ago after a number of ankle injuries sustained in training and competition. Mathieu is a hard worker and always maintained a great, jovial attitude toward training, regardless of the workload. Some of the training included doing lunges and jumps the length of a football field over numerous reps and sets. It was enough to make an average athlete quit after the first set. Mathieu always kept a great attitude and a strong will.

One day in June, Mathieu missed a training session, which had never happened before. We were all wondering what had happened. Later in the day, he attended a weight training session and we all asked him why he had missed the training session. He told us that he was at a local Richmond shopping mall picking up a few things when he noticed a Speed Skating Canada kiosk set up by a local sponsor. He went over to investigate and a mall employee standing by the kiosk asked him, “Do you want to know more about the Canadian Speed Skating team”? He laughed and told them that he was actually training with the Canadian team.

The mall employee then excitedly asked Mathieu for help, since one of the Canadian team members – a well-known skater that had competed in numerous Olympics – had not arrived for their appearance at the mall. Mathieu – a virtually unknown athlete – stepped up and manned the kiosk, taking questions from anyone who stopped by the kiosk for a few hours. When he finally arrived at our training session, we all joked that he now was the face of Canadian Long Track Speed Skating in Richmond, even though he was pretty anonymous. I thought it was great that a newcomer had the opportunity to represent the Canadian Olympic team, even on a local scale. I knew that he was a significant longshot to even make the Canadian Olympic team given his late change to long track.

Much to my surprise, six months later and after lots of hard training, Mathieu had qualified for the 2010 Canadian Olympic team in both the 1,500 meters and the Team Pursuit. I thought, “That’s great for Mathieu. Making the Olympic team after switching from short-track is a great achievement that he can build on for the next Olympics.” Little did I know that he was going to make a bigger impact than anyone could have imagined in a very short amount of time.

Last week, Mathieu competed in the men’s 1,500m race and posted a strong performance. He finished in 14th place overall, and was the second best Canadian in the competition behind Denny Morrison. Once again I thought, “That’s great. He was the second best Canadian in one of the most competitive events in Long Track. Good job Mathieu!” He had an opportunity to be a contender four years from now. This was just the beginning.

Imagine my surprise and excitement watching the men’s team pursuit event on Saturday, February 27th, 2010. I had the pleasure of witnessing the Canadian team win a gold medal, with Mathieu playing a significant role. I believe the team may have had an outside chance at a bronze. But they managed to dig deep and take the gold, with all team members working together, literally “pushing” each other to victory. In his interviews following the win, he commented on how his short-track background helped him, saying that he was accustomed to skating in tight packs. His inexperience in long track was overshadowed by the skill-set achieved in short track speed skating.

Immediately, I thought back to that day when Mathieu saved the day for the shopping mall kiosk and spontaneously represented speed skating and his country. I don’t think any of us, including the mall shoppers, could have imagined that Mathieu would now be an Olympic champion. He never gave up on his goal, and ultimately earned the highest honor. It is a good story of commitment, persistence, perseverance and stepping up when the opportunity arises.

With the 2010 Winter Olympics taking place in Vancouver, Canada, we are exposed to a wide array of different sports that rely heavily on unique skill-sets that are not required for conventional summer sports. Events involving flips, twists, jumps and edge-control, all while wearing either skin-tight or baggy style-conscious outfits, dominate the landscape. Additionally, almost every sport in the winter Olympics is heavily dependent on the effective design and use of equipment – whether it is skates, skiis, sled runners, aerodynamic designs or application of wax. While running is the dominant activity in the summer Olympics, we only catch a glimpse of it in sports such as bobsleigh and skeleton where it is required for starts. So does running play even a minor role in the preparation of Winter Olympics athletes?

General Conditioning

It can safely be assumed that almost every athlete in the Winter Olympic Games has used running, in some form or another, as a means of general conditioning during the dry-land preparation. Whether or not running is absolutely required for their training is debatable. In fact, it seems that cycling is a staple of off-season winter games training, particularly for the longer skating and skiing events. Running tends to work more elastic responses in the lower legs and feet, while skating and cross-country skiing events rely on a longer push and greater ground contact time. However, running uphill for longer durations can simulate the longer extension phase required for skating or skiing.

From a purely exercise physiology point-of-view, running is a good way to build the cardiovascular system, with a fairly good transfer effect to other activities. If a winter endurance athlete wanted to mix up their dry-land training and is ‘tired’ of riding the bike, running workouts over varied terrain may be a good means of achieving a similar end. Running tends to be a higher impact activity than cycling or in-line skating, so caution has to be exercised when prescribing volumes of work and choosing a training surface.

Winter endurance athletes should consider using running in their off-season training. Often, the fight to be as specific as possible can lead to over-use injuries, plateauing and general mental monotony that can wear on the athlete both physically and psychologically. The switch to running can also prove advantageous by strengthening areas that are not necessarily targeted in the same manner by more specific activities.

Speed Related Events

In Winter Olympic events that require fast running, sprint training is a no brainer. These events include bobsleigh and skeleton, where a fast sprint of anywhere from 25 to 50 meters can provide a distinct advantage at the beginning of a sliding effort. Many of the top athletes in these sports started in sports such as Track and Field, rugby or American football, where sprinting speed is a valued quality. However, other winter sports may not directly benefit from dry-land sprint training to the extent of the sliding sports.

I had an opportunity this year to work with a good portion of the Canadian Long Track Speed Skating team in preparation for the 2010 Olympics. One of my main tasks was to work on dry-land sprinting with them to improve their starts. The initial phase of acceleration in speed skating tends to be very similar to actual running on dry-land. Dynamic hip extension is required for good acceleration off the start line, with a strong front-to-back arm swing to counter-balance the forces of their powerful legs. As they progress further into the acceleration phase, the athletes begin to lower their bodies and push more to the side. On average, the transition to the lateral push occurs at 25 to 30 meters into the race. Thus, our dry-land acceleration training including sprints over 10, 20 and 30 meters, gradually lengthening out their acceleration range.

We were careful not to sprint beyond the 30 meter distance. Not only are the limb mechanics much different to speed skating at this distance, but the athletes can also be exposed to greater risk of straining a hamstring. Thus, the decision not to run further than 30 meters was made on practical grounds, with the costs of running longer far outweighing the benefits.

Accordingly, dry-land sprinting can be used to benefit both short-track speed skaters and ice hockey players during the off-season. Less enlightened coaches may argue that running is not specific enough for ice skating. However, when you analyze the limb movements, posture and joint velocities, you have very specific qualities being developed by dry-land sprinting. These qualities transfer very readily to one ice acceleration. Additionally, dry-land sprinting during the off-season does not create the same wear-and-tear on the groin and lower abdominals that can accompany high-speed skating repetitions.

Other Events

I would love to be able to claim that running and sprinting could help earn Olympic medals in snowboarding, figure skating, ski jumping, moguls and curling. Unfortunately, sprint training may only help Shaun White escape the adoring fans and paparazzi. Most of these sports require countless of hours of specific skill training and practice, with many of these athletes beginning their sports at the age of four or five years of age. As mentioned previously, they may do some jogging in their warm-up or as a means of shedding some excess weight in the off-season. For the most part, they are hoping for poor weather and slippery conditions. Thankfully, the Summer Olympics are only two years away.

As a ‘gadget geek’ who works with athletes, I’m always looking for new ways to capture performances that will either give me a better look at the way an athlete moves or provide a point-of-view that gets the athlete excited about the performance. The Casio Exilim high speed cameras provide these benefits with super-slow-motion review, but I have also recently stumbled on a product that gives me a new look on athletic performances: The GoPro line of wearable digital cameras.

I recently purchased the GoPro HD Helmet Hero model. This is a small, high-definition video camera that comes housed in a protective, water-proof housing. When you first look at the camera, it doesn’t look like much. It’s a small, modest, boxy-looking device with a lens, a few buttons and some ports for USB and HD connections. You won’t find a large LCD screen on this device or anything that could crack or snap off.

However, once you fire up this little device, you are surprised to see the great results on your computer. The HD Helmet Hero records 1080p, 960p or 720p resolutions at 30 and 60 frames per second. It shoots a 170º ultra wide angle in WVGA, 720p, or 960p mode or a 127º wide angle in 1080p mode, allowing for a wide image capture that can be useful for catching the action in most sports.

The HD Helmet Hero can also record automatic 5MP photos at 2/5/10/30 and 60 second intervals during your activity. All you have to do is press the shutter button once at the start of your activity and record up to 2.5 hours of high quality photos without having to hold a camera.

The HD Helmet Hero package that I bought includes mounts for attaching the camera to three helmets and two pieces of gear or vehicles, as well as a head strap allowing you to wear the camera like a headlamp. In addition, I also purchased a body harness that allows you to mount the camera on your chest.

If you happen to be participating in water sports or splashing around in the rain, you’ll be happy to know that the HD Helmet Hero is waterproof to 60m (180 feet) and protected from impacts by its removable polycarbonate housing.

Applications

The HD Helmet Hero is heavily marketed to adventure enthusiasts and extreme sports participants such as rock climbers, surfers, base jumpers, motocross riders and any snowboarders. Since I don’t participate in any of those activities or coach any lunatics, I thought of some other applications for the helmet camera.

1. Point-of-View Perspective

I first tried the camera for point-of-view recording for a football quarterback and some basketball athletes. Mounting the camera on their heads, I was able to see them perform throwing, catching and shooting from their point-of-view. I also had another athlete use the head-mounted camera for some sprint work. All of these examples yielded interesting results. As a coach, I don’t know if I was able to get anything out of the footage from a biomechanics point of view, other than seeing which direction their head was facing during the activity. Since I’m not a basketball coach or quarterback coach, I couldn’t pick out any specific attributes of their performance that could be of use to the athlete. However, the video was captured for the athlete to review at a later date, perhaps with a specific coach that could help with skill related information.

Additionally, the GoPro HD Helmet Hero provides a great “Wow” factor for young athletes. Not only does it look interesting when mounted on an athlete’s head or torso, but it also provides a reviewable perspective that they don’t often see outside of playing the game. In some ways, it provides the same perspective as offered by many of the video games the athletes play in their spare time. I’m a big fan of anything that helps to get athletes excited about their training, while gaining a greater understanding of their sporting performances.

Sports Demo – GoPro HD Helmet Hero from Running Mechanics on Vimeo.

2. Coach Perspective

For years, I have typically had a video camera in hand while coaching my athletes. I rarely saw a performance in real-time because I was always looking through the eyepiece or viewfinder of the camera to record the athlete. While it was useful in that I was capturing video that I could review later, it was also an irritant because I never got to see the performances with my naked eye.

The GoPro HD Helmet Hero allows me to capture athletic performances while coaching without having to hold a camera and film the action. I can mount the Helmet Hero on my head via the provided head-mount straps, or I can mount it on my chest using a harness that I bought separate from the Helmet Hero. In both cases, I am able to capture HD quality video and clear audio of my coaching session without having to hold a camera. Because the Helmet Hero captures in a wide-angle format, I am able to record a good deal of activity during our training sessions without constantly panning from side-to-side.

At the end of the day, I can dump the recorded data to my computer and it provides an archive of what was done during the workout. This is an important point because the training session rarely goes as planned on paper. I always plan my sessions with a good degree of detail. However, I am a proponent of being flexible to the needs of the athletes during the working, making adjustments to the exercises, volumes, intensities and recovery durations throughout. We may add more repetitions because the athletes are responding well to the work I am providing. In another case, I may shorten the amount of repetitions because the type of work may not be compatible with the physiological state of the athletes at that given time. The Helmet Hero camera will allow me to capture the actual session with all of the changes for me to review later.

The camera also captures my instructions and comments during the workout. Sometimes you provide the athletes with a cue that works very well. However, after the workout, you may have forgotten the pearls of wisdom that you passed on to the athletes. Recording your sessions with a video camera can provide you with an account of your comments and cues, as well as the resultant athlete performances.

Concluding Remarks

For an affordable price, the GoPro HD Helmet Hero camera provides some impressive results and a flexible approach to recording athletic performances. Athletes can see their performances in a point-of-view format that may help with their visualization of a performance. Coaches can use the GoPro camera to archive the coaching process in a non-invasive fashion. They can review the performances of their athletes, as well as their own coaching methodology and dialogue. The GoPro line of cameras may not replace a conventional video camera, but they can provide a novel way to capture athletic performances in high definition.

Pros:

- Compact, durable and waterproof
- Affordable price
- Wide field of view and great video quality
- A multitude of mounting options

Cons:

- No integrated view screen for quick review of videos
- Fixed focal length (i.e. no zoom)

What’s Included:
1 HD HERO Camera (5 megapixel)
1 Rechargeable 1100 mAh Lithium-Ion Battery
1 Waterproof Quick-Release Housing (180’/60 m)
1 Headlamp-Style Head Strap
1 Vented Helmet Strap
2 Curved, 3M™ Adhesive Mounts
2 Flat, 3M Adhesive Mounts
1 Three-Way Pivoting Side Arm Assembly
2 Quick-Release Buckles
1 USB Cable
1 Component Video (HDTV) Cable
1 Composite Video + Audio Out Cable
Warranty: One Year

Specifications:

Camera Optics
Lens Type: Fixed Focus (2ft/.6m – ?), glass
Aperture: f/2.8 (high performance in low-light situations)
Angle of View: 170º ultra wide angle in WVGA, 720p, or 960p mode
Angle of View: 127º wide angle in 1080p mode

Video
HD Video Resolution Modes: (subject to change, pending final firmware release)
1080p = 1920×1080 pixels (16:9), 30 fps, 15 Mbit/s data rate
960p = 1280×960 pixels (4:3), 30 fps, 12 Mbit/s data rate
720p = 1280×720 pixels (16:9), 60 fps, 15 Mbit/s data rate
720p = 1280×720 pixels (16:9), 30 fps, 8 Mbit/s data rate
WVGA = 848×480 pixels (16:9), 60 fps, 8 Mbit/s data rate
Sensor Type: 1/2.5″ HD CMOS, 2.2µm-sized pixels
Light Sensitivity: Super low-light sensitivity (>1.4 V/lux-sec)
Video Format: H.264 compression, saved as Windows- & Mac-compatible MPEG4 (.mp4) file
Exposure Control: Auto with user selectable center weighted average and spot metering settings
White Balance: Auto

Audio
Microphone: Built-in, mono with AGC (automatic gain control)
Audio Format: 48 kHz, AAC audio compression

Photo
Resolution: 5 megapixel
Capture Modes: Single shot, photo every 2, 5, 10, 30 or 60 secs.; 3 photo burst; self-timer

Storage
Memory: SD card, up to 32GB capacity (SDHC)
Average recording times (using 32GB SD card):
1080p (30 fps): 4h 21m
960p (30 fps): 5h 26m
720p (60 fps): 4h 21
720p (30 fps): 8h 09m
WVGA (60 fps): 8h 09m

Camera Connectors & Cables
PC Connection: USB 2.0 (data connection and battery charging)
HDTV Out: HD NTSC & PAL (component cable incl.)
Audio Out: Combo 2.5mm jack with stereo audio and composite video out
PC Compatibility: Windows® XP (Service Pack 2 or later) or Vista; Mac OS® X 10.4.11 and later

Power & Battery
Battery Type: Rechargeable 1100 mAh lithium-ion
Battery Life: Approx. 2.5 hrs
Charging: via USB to computer or optional power adapter
Charge Time: 80% capacity after 1 hour with optional power adapter; or 2 hours with a computer’s USB port

Waterproof Camera Housing
Depth Rating: Up to 180 feet / 60 meters
Construction: Polycarbonate and stainless steel
Hardware: Stainless steel

Size & Weight
Dimensions (H x W x D): 1.6” x 2.4” x 1.2” (42mm x 60mm x 30mm)
Weight: 3.3oz (94g) incl. battery, 5.9oz (167g) incl. housing

Once in a while, some of the major media outlets actually publish some interesting articles on the topic of exercise. Those of us that tire of reading headlines about the “Top 10 Exercises for Body Sculpting” or “How to Run Off that Spare Tire” are shocked when we see an article that can be of use to the general public. Time Magazine recently published an article by Adi Narayan titled “Is Running Bad for Your Knees? Maybe Not”.

In the Time article, Narayan initially presents the commonly held belief that excessive running is hard on your knees and can lead to osteoarthritis in later years. Procedures such as knee replacements or joint resurfacings seem more and more common amongst middle-aged adults and not just the elderly population. However, more recent research has shown that people who run regularly, even those that train vigorously, are at no greater risk for arthritis than those who do not run. In fact, study findings out of Australia suggested, “that people who exercised vigorously had thicker and healthier knee cartilage compared with their sedentary peers.” Narayan goes on to point out the fact that “arthritis is caused mainly by genes and risk factors like obesity (obese men and women are at least four times more likely to become arthritic than their thinner peers), rather than daily exercise or ‘wear and tear’ of joints.”

The article also includes a discussion of strategies to minimize running related injuries such as stress fractures. One suggestion was for runners to reduce their stride length (and, hence, air time) and increase stride frequency to reduce the braking forces created by landing out in front of their center of mass. Another suggestion was to simply minimize long periods of time away from running in an effort to keep the body in shape to absorb the ground forces associated with running. During the winter, when running outside is not an option for many people, the article suggests alternative means of maintaining activity such as treadmill running and indoor stair running. Thus, when the warmer weather does return, the body is not presented with the shock of hitting the pavement again.

I enjoyed the article for the simple fact that it presented some common sense information that all runners pretty much knew already but were afraid to boast about. Running can be one of the most basic means of getting the body in shape and staying healthy. We all know that running can be carried out in a manner that is unhealthy and destructive. However, many of the individuals who are running themselves into the ground are driven by behavioral problems (such as obsessive compulsive disorders) that make them exercise excessively. Running isn’t hurting people… people are hurting people.

I do have to include some general principles as part of my own article to give people something to think about when trying to avoid the pitfalls of running and associated knee problems. When performed properly, running is a great way to inexpensively improve and maintain personal fitness. However, common sense does not always prevail when people are in charge of their own health and well-being. This is where the unnecessary injuries become problematic, particularly for hips, knees, shins, ankles and feet. In general, many of the principles I have provided below apply to overall knee health for both athletes and the recreational fitness population.

1. Do not run through the pain.

I can’t even count how many times I’ve heard people say, “Well my knee problem started with a little pain on the outside of the knee and eventually led to it swelling up every time I run. Now I can’t even run.” Unless you are playing American football at the college or pro level, or competing in a combative sport such as boxing, mixed martial arts or amateur wrestling, you are not tough. Let’s face it. Having worked with all of these types of athletes and seeing what they go through week in and week out, I have come to the conclusion that I am also not tough. While their careers depend on the ability to fight through incredible pain and injury, the rest of us can take the time to listen to our bodies and take the necessary steps to rest and recover. So, do not try to tough it out. Running through pain can only lead to further problems in the form of inflammation, degeneration and compensation.

2. Keep your hips loose and limber.

A good majority of knee pain originates with tightness and poor mobility in the hips and glutes. Tight hips can create greater tension along the iliotibial tract leading to pain and irritation in and around the knee joint. High volumes of running can put greater impact stresses on the hip joint, leading to higher muscle tone and greater tension in the muscles around the hip. Simple passive static stretches for the glutes and piriformis can relieve a lot of the tightness in the hip joint and accordingly take stress off the knees. Additionally, massage of the gluteal muscles can help to reduce hip tension and knee pain.

3. Maintain supple quadriceps, calves and hamstrings.

All of the muscles around the knee joint must be kept supple and available for recruitment. If any of these muscles are knotted up and not firing properly, the knee will not be properly supported. As with the muscles of the hip, the muscles around the knee must be kept supple through static stretching and massage. When athletes report knee pain to me during training, a quick assessment typically reveals that they have a combination of quadriceps tightness and/or hamstring tightness. When I perform a simple light pass over these muscles with the palm of my hand or my thumb, the athletes often find it incredibly painful. It quickly raises their awareness of the causes behind the pain and a prescription of light static stretches and massage usually relieves the discomfort.

4. Choose softer surfaces for your running activities.

Heavy impacts on hard surfaces can not only create trauma within the knee joint, but also tighten up key muscles around the knee and hip. Where possible, avoid concrete and asphalt surfaces for longer runs. If you run several times per week, at least try to mix up your surfaces each day to give your body a break. Anything from sand to grass to wood chip trail will give your legs a break, while working on strengthening of the feet, ankles and knees.

5. Limit running downhill to a minimum.

Many recreational athletes love running on mountainside trails with varied terrain. While running uphill can be a good workout, running downhill can not only be hazardous, it can significantly multiply the impact forces on each stride. If you insist on running downhill, take it slow and easy. Additionally, maintain a higher stride frequency to reduce impact forces and keep a better grip on the terrain (as with anti-lock brakes). A cautious approach to downhill running is the best option, particularly on hard surfaces and steep grades.

6. If you are overweight, keep running distances and durations short and intermittent.

One of the most painful things to watch is how the trainers in “The Biggest Loser” have excessively obese individuals running on pavement as part of their training. The risk of damage to connective tissue and joint surfaces is much greater for for overweight individuals when running and performing high impact activities than for less heavy exercisers. While running is one of the more effective ways to burn calories, walking or working on a stationary bike is the best ways to introduce exercise to overweight individuals.

7. Choose running shoes that are appropriate for the surface on which you predominantly train.

Shoes that are too stiff or hard do not provide enough cushioning and flexibility. Shoes that are too soft can sometimes provide inadequate support. Unstable footwear can cause the muscles and tendons in the feet and lower legs to stiffen too much, resulting in harder impacts to the knees and hips. Obviously comfort is very important when purchasing a pair of running shoes. However, be aware of the types of shoes you are choosing (i.e. support vs. cushioning) and how your body is reacting to the shoes over their lifespan. Softer shoes may initially feel good, but over the long term may lead to more leg pain due to lack of support.

8. Don’t get caught up in the wonder cures of orthotics, knee braces and knee sleeves until the problem has been properly diagnosed.

People love to buy equipment to solve their ills. However, I would stress that you comprehensively examine all of your symptoms and running habits before you resort to orthotics or bracing devices. I see too many runners hobbling along with knee braces, but no one has taken the time to correct their poor running technique. Is this type of equipment bad? Absolutely not. In many cases I believe orthotics and braces are simply ill prescribed or overly prescribed. If you have taken the time to evaluate the situation and the appropriate sports medicine professionals have recommended that orthotics or braces are required, then go ahead and buy the gear. Hyper-mobility of the knee joint can be aided by a well-fitted brace. Knee sleeves can keep the joint warm, offsetting possible discomfort. And, orthotics can address foot-strike and alignment issues that may not be improved through physical therapy alone. Hopefully these types of equipment perform as advertised, reducing knee pain and improving your overall running experience.

9. Use anti-inflammatory medications sparingly and strategically.

Popping pills has always been a convenient remedy for the modern athlete. While I am personally not predisposed to using medications, I can say that strategic use of some anti-inflammatory medication can help to get you through some rough spots in your rehabilitation. Pain and inflammation has a sinister way of perpetuating the problem. Inflammation and fluid in the knee can impair proper muscle function in the vastus medialis portion of the quadriceps muscles. Pain can also lead to compensatory muscle firing patterns that perpetuate the problem. Appropriate use of certain medications – in coordination with many of the other strategies mentioned above – can help to get you over the hump and onto progressively better results in your rehabilitation.

10. Work on running technique and appropriate stride length.

As always, I have to include a recommendation on improving your running technique. As mentioned in the Time article by Adi Narayan, increasing stride frequency can reduce impact forces and the possibility of leg soreness and injury. Higher frequency striding will keep your foot-strike closer to a position directly under your center of mass, thereby reducing the braking forces of heel striking. It should direct forces to the mid-foot or forefoot, as opposed to on the heel which has less shock-absorption properties.

It is nice to read that running isn’t the primary cause of knee degeneration. I would hate to see running removed from our menu of safe and inexpensive activities for improving and maintaining health and fitness. For those of you who may be more predisposed to osteoarthritis, I would suggest that you follow all, if not several, of the recommendations provided above. As with automobiles, regular care and maintenance goes a long way to extending the life of its various parts and components.

One of the great thing about sports – almost any sport – is that when you see a sporting skill performed well, with little effort or extraneous movement, it is a delight to witness. In the current era of mixed martial arts and cage fighting, you get numbed into submission by bodies sprawling all over the ring, elbows and knees striking an opponent or simply two big guys falling over each other from sheer fatigue. At some point, we begin to yearn for something fluid, dynamic and inspiring.

Fighting is pretty much on the opposite end of the sporting spectrum when compared to running. Either you are a good runner, or you are a good fighter. The two rarely go together. Many of the fighters I work with (MMA and boxing) have the worst running mechanics of any athletes I’ve encountered. I suspect you could look at it one of two ways. When you have lots of natural running ability and speed, the best form of self defense for you is moving those feet and removing yourself from the situation. “Exit stage-left…”, as Snagglepuss would put it. Then there are the individuals who are not fleet of foot or gifted in the running arts. They are forced to stay and fight, and they develop their skill set accordingly.

I recently encountered an example of advanced techniques that made me fully appreciate the skill set of boxers. I attended an amateur boxing event last week and filmed a few of the boxers that I had helped with training plans. Off to the side, two young kids were involved in a warm-up routine that I thought was simply amazing. One of the kids – the one getting ready for a fight – was amazing with his hand-speed and punching accuracy. I had heard that this kid is 16 years old. The other kid was even more impressive in the way he was holding his hands up as targets and couldn’t have been much older than 11-12 years old. Together, they put on a warm-up routine that blew my mind. The combination of their youth, expertise, fluidity, confidence and teamwork got me excited about teaching movement skills to young athletes. The two of them must be brothers raised in a boxing family. These type of skills can only be imparted with early exposure, good teaching, commitment and discipline.

The video below is an excerpt from their warm-up routine.

Boxing Tune-Up from Running Mechanics on Vimeo.

One can easily see why there is so much anticipation for a Pacquiao-Mayweather fight in 2010. It is a contest between two highly skilled individuals – arguably the most skilled of their era. It is not about two brawlers meeting in the center of the ring and throwing bombs at each other.

What do I take away from this experience? First and foremost, I know very little about boxing. Perhaps I am easily impressed by what is shown in the video above. For all I know, all boxers look like this at 12 years of age. However, it did reaffirm my belief in teaching youngsters the fundamental skills of a sport properly and consistently, over a long period of time. One of my favorite quotes is, “Advanced techniques are the basics mastered.” The training of young athletes should involve the development of skills, without regimented physiological training and conditioning being thrust upon them. I watch my own young kids (3 and 5 years old) run around, chase each other, jump over obstacles and roll around on the ground. I am not holding a stop watch or conducting blood lactate tests with them. But I will take the time to show them some simple running skills, as long as their attention span will allow. I offer my knowledge via simple tips and sometimes they disregard me and laugh. The window of opportunity is open and broad. However, I spend so much time teaching 16-23 year olds how to run that I am determined to give my own kids a head-start in the realm of sporting efficiency and elegance.

I’m a big fan of books in general. I have a pretty comprehensive collection of books on all aspects of training and conditioning: Textbooks, science books, “how to” books, biographies and others. Call it a thirst for knowledge, obsessive-compulsive disorder or just plain hoarding, I’m always looking for a book on both old and new subjects.

When I came across a book on running by Tim Noakes called Lore of Running, I decided it was worth a look. This book is a 921-page monster that is as thick as a telephone book. My first thought was, “I’m going to flip through this tome, not try to read it cover-to-cover.” In the age of instant gratification, Twitter and sound-bites, bigger does not always mean better to the masses. So, Noakes did take a big gamble at securing sales by literally creating a textbook on running. A quick look at the table of contents will give you an idea as to what the book covers:

Lore of Running – Table of Contents

Introduction

Part 1 – Physiology and Biochemistry of Running

Chapter 1 – Muscle Structure and Function
Chapter 2 – Oxygen Transport and Running Economy
Chapter 3 – Energy Systems and Running Performance
Chapter 4 – Temperature Regulation During Exercise

Part 2 – Training Basics

Chapter 5 – Developing a Training Foundation
Chapter 6 – Learning from the Experts
Chapter 7 – Avoiding Overtraining
Chapter 8 – Training the Mind

Part 3 – Transferring Training to Racing

Chapter 9 – 10K to Half-Marathon
Chapter 10 – Marathon
Chapter 11 – Ultramarathon
Chapter 12 – Pushing the Limits of Performance

Part 4 – Running Health

Chapter 13 – Ergogenic Aids
Chapter 14 – Staying Injury Free
Chapter 15 – Running and Your Health

First and foremost, although the book has the word “Running” in the title, it is a book for long-distance runners and coaches. A quick look at the index reveals that there are only about six full pages devoted to speed training. And when we say speed training, we are not talking about training for the 100, 200 and/or 400 meters (maximum speed and speed endurance). Noakes discusses speed in the context of running faster over longer distances, touching on interval training as a means of increasing velocity. So, if you are only concerned with sprinting or speed work, this is definitely not the book for you.

The value of this book is in its comprehensiveness. By no means is it a “how to” book. It reads more like a textbook or reference book. Noakes spends a good deal of time covering basic physiological concepts and principles. He begins with muscle physiology and makes his way into energy systems and respiratory science. There is significant discussion of the concept of VO2max (maximum rate of oxygen flow) and there were many interesting tables documenting the historical VO2max scores of many top runners. Names such as Steve Prefontaine, Henry Rono, Said Aouita, Alberto Salazar and Frank Shorter are provided to demonstrate that while a high VO2max is helpful, it is not the primary determinant of success in elite endurance running. I believe Lance Armstrong, who has recorded a VO2max score of 85 ml/kg/minute, also demonstrated this fact. Armstrong’s personal best time for the marathon is a respectable (but not world-class) time of 2 hours and 46 minutes posted back in 2007.

Noakes also spends a good deal of time on the discussion of “Temperature Regulation During Exercise.” While I’m not certain that your average recreational runner will care to delve into this section, particularly if you don’t live in a warm climate, there are some interesting points brought up in this chapter. One such discussion concerns the higher incidence of smaller athletes winning the marathon over their larger counterparts. For example, a study of Boston Marathon winners shows that the average heights and weights of winners has not changed in the past 100 years. The conclusion was that smaller athletes produced less heat at any running speed than do heavier athletes. Heavier athletes have greater challenges in keeping their bodies cool and must reduce their running speeds to maintain heat balance. Such data can have significant implications for selection of marathon athletes at developmental stages of their careers. Noakes also spends over 40 pages discussing fluid loss and hydration protocols – something that should be taken seriously by any endurance athlete.

Other areas of the book that I enjoyed reading included:

- An intelligent discussion of the training progression for the less experienced runners. Noakes lists off 15 Laws of Training that are basically common sense rules for any coach or athlete. These laws include prescriptions such as “start gradually and train gently, don’t set your training program in stone, alternate hard and easy training, don’t overtrain and rest before the big race.” The one law that I don’t necessarily agree with is his, “Train first for distance, only later for speed.” Of course, my definition of speed is likely different than most, if not all, distance runners. But I do believe that speed can be developed in parallel with specific endurance capabilities, with less risk of over-reaching and injury. Noakes’ one law that I particularly like is Law 6: “Achieve as much as possible on a minimum of training.” With my training programs, I am always trying to determine the minimum amount of training required to create the greatest positive adaptation.

- A comprehensive historical overview of the key athletes that have influenced endurance running. Noakes’ list spans over 150 years and outlines the different approaches used by individuals as training has evolved over the last two centuries. Notable names include Paavo Nurmi, Arthur Newton, Emil Zatopek, Herb Elliott, Ron Clarke, Kip Keino, Derek Clayton, Frank Shorter, Rob de Castella, Steve Jones and Carlos Lopes. He also covers the African influence on and dominance in long distance running in the last 45 years. He concludes this section by reviewing notable ultra-marathoners and ironman triathletes.

- A comprehensive chapter on overtraining. Because many runners focus too much on quantity and not enough on quality, this is an important section for all athletes. I was impressed to see Noakes touch on the use of Heart Rate Variability to assess training status and prevent overtraining.

- A wide array of sample training programs for long distance athletes from 10km and up. As we all know, there is more than one way to skin a cat. Individualizing your training program becomes more important the further up the performance ladder you get. Noakes provides snapshots of various athletes’ and coaches’ programs including information from Jeff Galloway, Jack Daniels, Peter Pfitzinger and Grete Waitz, as well as Noakes’ own training plan recommendations.

- Coverage of all areas of interest to runners including a review of ergogenic aids, injury treatment and prevention and general health issues. Noakes covers such issues as exercise and fertility, pregnancy, iron deficiency, immune function and diabetes. Given that Tim Noakes is a medical doctor, I would think that he is going to make sure that all of his bases are covered in the area of health and exercises.

Although I am impressed with the breadth and quality of content of this book, I would have advised Noakes not used the word “Lore” in the title. Most people do not know what the word “lore” means. The actual dictionary meaning of lore is, “knowledge gained through study or experience.” That is all well and good but, honestly, it sounds way too much like “bore” and, combined with its size, could easily turn people off the book. Having said that, the book offers a wealth of knowledge in many areas relating to long-distance running, and can serve an athlete or coach as a very good reference book on comprehensive training for longer distances. Knowing that many long-distance runners may have obsessive-compulsive personalities (how else can you go for multi-hour runs), the Lore of Running can be considered a Bible of Running for these individuals. Noakes also includes a good deal of information on training for ultra-marathons, which I find interesting as I don’t see there being as big a market as say the 10k and marathon. It is obvious that Noakes is more concerned with providing the reader with the most comprehensive manual on endurance running possible.

In summary, the “Lore of Running” would be most suitable for runners that have at least some training experience and are hoping to learn more about all aspects of distance running. Beginners may be intimidated by the sheer size of this book and may be best served by a more introductory book on running. However, the “Lore of Running” is reasonably priced and offers good bang for your buck, even if you are a triathlete wanting to learn more about training for the running portion of your event. Hopefully this book is offered for the new e-book readers coming out such as Amazon’s Kindle, Barnes and Noble’s Nook or Sony’s Portable Reader so that you are only lugging around 10 ounces and not a couple of pounds of paper.

Almost every time I open the most recent issue of the Journal of Strength and Conditioning Research, I will find at least a handful of articles on creatine supplementation, vibration training or stretching and warm-up. In this article, I will focus my attention on the whole issue of pre-event stretching and running performance. Stretching, like aspirin, vitamin C and moderate alcohol consumption, seems to make the jump between healthy solution and evil snake oil every other research study. So what are we to believe?

Traditionally, stretching has played a significant role in the warm-up process for athletes of all types. Common images that we have seen are the track athlete stretching on the hurdle, gymnasts being aggressively stretched by their overzealous coaches, and martial artists doing all sorts of preparatory stretches as part of their warm-up. If you weren’t stretching, you weren’t doing a complete warm-up. Stretching for the average group of athletes also tends to be a social time where individuals catch up on gossip, recent escapades and ambitious plans for the weekend. For others, it can be a meditative, reflective process. Needless to say, it is an integral part of the overall preparation for training and competition.

More recently, stretching has been identified as an activity that could adversely impact your performance, particularly for speed and power activities. Studies have suggested that pre-event static stretching reduces a muscle’s ability to rapidly exert force. From these studies, the message that is being sent to the general public is that pre-exercise static stretching is bad and may even contribute to injuries during exercise and competition.

The key common-sense issue (yes – here I go talking about common sense again) is a contextual one and relates to not simply the use of stretching, but more the timing and implementation of static stretching in the warm-up process. Is static stretching good or is it bad? Falling back on my most common response to exercise related questions… “it depends.” Given my inability to answer a question with a direct response, the following points may help to clear things up:

- Static stretching in itself does not comprise a warm-up. Static stretching, however, can be used to support a good warm-up for training or competition. Any athlete or coach with any common sense knows that a good warm-up involves movement and rehearsal. Movement gradually progresses from general to specific and less intense to more intense over a specified period of time. In most cases, 45 to 90 minutes may be required to physically and mentally prepare an athlete for an explosive performance in either training or competition. In speed and power activities, a warm-up is used to increase blood flow, potentiate muscles and rehearse technique. In longer endurance events, a warm-up opens up circulatory passageways and optimizes the heart for efficient use of the aerobic energy system. Static stretching can be performed in the earlier parts of the warm-up to loosen up tight areas, particularly where overuse issues can arise. It should be used strategically in modest amounts comprising a small proportion of overall warm-up time.

- Static stretching should rarely be used, if ever, immediately prior to high intensity performances. The word ‘immediately’ should be interpreted as within minutes of the performance. One recent study I reviewed had some subjects performing tests three minutes after static stretching, with others performing tests six minutes following stating stretching. Obviously force production was impaired within such a short window of time. The six-minute group had less impairment than the three-minute group, providing a demonstration of the ability of the body to shed the negative effects of static stretching over time.

- Static stretching can still be used as part of an effective warm-up routine if it is applied at the right time and in appropriate amounts. As mentioned earlier, if static stretching is required it can be used near the beginning of the preparatory process. Stretching can be considered a way to check on the status of key muscle groups. Muscle tone is technically considered to be a muscle’s resistance to stretch. It has also been defined as the amount of contraction in a resting muscle. The process of stretching (best classified as a process, not an activity) should be designed to identify tight areas, such as overly high muscle tone (hypertonic muscle), that may restrict movement in your training session. Stretching is an “awareness-building” process that will help you direct your warm-up appropriately, using a combination of static stretching, dynamic stretching and movement. The term “search and destroy” could loosely apply, but the process of stretching should be considered a subtle one.

- Progressively higher intensity activities following static stretching will help to offset the negative impacts of stretching and prepare you for your training session or competition. If the initial stages of the warm-up include general movement patterns and lower intensity activities (i.e. jogging), the latter portion of the warm-up will include more specific activities of a higher intensity. The majority of studies reporting that static stretching negatively impacted force production did not follow what I would consider a “good” warm-up protocol. Warm-up sessions that do not include some form of light stretching in the early stages to appropriately gauge muscle readiness and suppleness may run into trouble during the latter stages. In fact, a stretching session for some individuals may determine that they are too loose with muscle tone that is too low. In this case, the objective of the warm-up should be to activate the neuromuscular system in a manner that provides active or explosive musculo-tendon responses. These days people like to use the term “potentiation”, but I would say that any activation protocols are part of the comprehensive warm-up process. Call me old fashioned.

As with all other training elements and tools, the context in which they are applied is of utmost importance. Rarely, if ever, are individual training elements applied in isolation. Running sessions must be integrated and ordered appropriately with warm-up routines, strength training, recovery and regeneration techniques, as well as nutritional strategies. Stretching, including static, dynamic and ballistic techniques, can all be a part of an effective warm-up routine. However, as with a recipe for an elaborate culinary creation, the ordering and amounts of ingredients introduced must follow a specific, optimized schedule in order for the final product to be a success.

If and when static stretching is used for either warm-up or recovery purposes, it must be applied deliberately and carefully. Stretching muscle and tendon haphazardly will only lead to micro-trauma and, ultimately, greater tightness and discomfort in the long run. Stretching should be first and foremost an exploratory process to evaluate the status of skeletal muscle. Once an athlete, coach and/or therapist determines the status of muscle, different methods of stretching can be used to either elevate muscle tone (i.e. PNF stretching) or reduce muscle tone (i.e. light static stretching). One of the best books on stretching I have ever read is a book by the late John Jerome titled “Staying Supple: The Bountiful Pleasures of Stretching.” It is a book about the process and experience of stretching, detailing the impact on muscle tissue and functional anatomy. While other books provide lists of stretches, Jerome’s book increases our awareness of the purpose and sensation of stretching.

As with all areas of training and conditioning, rarely do black and white scenarios exist (i.e. stretching is evil). The world continues to be gray. As coaches and athletes, we must persist in our efforts to develop flexible guidelines that apply to a plethora of situations and give us the best chance for success.

As a running coach and conditioning consultant, I get many requests each week to work with different athletes. I do my best to accommodate most of these requests, referring the odd one to other colleagues where appropriate. One of the most recent requests, however, involved a unique problem. It was the parents of a young female athlete that was having significant difficulty preparing for and performing an endurance running test for her sport (an outdoor field sport). The test is commonly known as the “Beep” test or Leger test, involving increasingly faster shuttles over 20 meters. Athletes achieve specific levels within the Beep test, which can involve well over 10 minutes of constant shuttles. This particular athlete needed to achieve Level 10.5 in order to satisfy the testing requirement for her team.

The issue, however, was that this athlete was experiencing chest pains during the upper levels of the Beep test. When I was told about the chest pains, I thought that perhaps this problem was outside of the scope of my professional experience. They wanted me to create a workout plan for her and I was more concerned that I was going to only exacerbate the problem. My last CPR recertification was almost two years ago and I didn’t want to have to fly into action during a workout with a teenage athlete. Worst-case scenario thoughts were flying through my head and I wanted to dissuade the parents from pursuing a “workout” solution.

Through further discussions with the athlete’s parents, it was determined that the necessary specialists had been previously consulted (i.e. cardiologists and respirologists) and all of them concluded that there were no physiological problems and there would be minimal risks associated with continuing with an intensive training program. There were no allergies or asthma diagnosed, and use of inhalers and other medication resulted in no improvements. So what could it be?

A conversation with a soccer coach colleague provided me with greater insight into the possible cause. According to her, she has seen more and more cases of athlete anxiety – particularly among females – that have directly impacted their performance and well-being. She attributed the anxiety to the higher expectations and greater pressure athletes are putting on themselves these days. She confessed that she had been witness to athlete “melt-downs” and nervous breakdowns over issues that were never a problem in the past. Could this current case be an example of “exercise induced anxiety” I wondered to myself?

I agreed to meet with the family and go over some possible options for the athlete. My first plan was to simply assess the athlete by having her run some very simple workouts and observe her in action. I brought my video camera as well as my heart rate monitor. The video camera would help me document key issues with regard to her running mechanics, while the heart rate monitor would allow us to document how hard the athlete was working throughout the workout. This particular heart rate monitor (Suunto T6C) recorded the heart rate information to be later analyzed on my computer via USB connection. It also gave us instant feedback on her heart rate throughout the workout.

I had her run some 400m intervals on a running track at a moderate pace. I gave her three-minute breaks between runs and by the third repetition she was exhausted. The one thing that I picked up on when talking to her after the runs was that she felt like her breathing was forced at the 120-meter mark of the run. At the pace she was running, I thought that maybe she would feel something about 200-250 meters into the run. The fact that she felt significant respiratory stress early in the run led me to believe something was up.

Analysis of her running mechanics revealed that she used her arms in a tight, cradled, cross-body swinging motion. It looked like she was carrying a baby in her arms while running. Such arm mechanics would only exacerbate any existing breathing problems with her shoulders and neck tightening, thereby leading to restrictions in the upper torso. However, this alone could not be the reason for her level of respiratory distress.

We then began to run a series of 100m and 200m intervals at about 70 percent of top velocity on the grass soccer field with me running alongside her. As we got into the latter stages of each run, I would notice her breathing rhythm would shorten and she would be almost be gasping for breaths. It was as though she didn’t know how to breathe properly. At that moment I realized that she needed lessons in how to breathe, particularly during periods of physical exertion.

I quickly fell back on my knowledge of breathing exercises as it relates to battle situations. One of my past clients, Academy Award winning actor, Benicio Del Toro, was kind enough to pass on to me a number of books by author David Grossman including “On Combat” and “On Killing”. In “On Combat”, Grossman covers the topic of “battle breathing” taught to police officers and emergency response team members to deal with the stress of deadly force encounters. Grossman would teach individuals to gradually draw a breath in through their nose over a four second period, hold it in their abdomen for four seconds, then slowly blow the breath out their mouth over four seconds. This would be performed over a period of time in order to stimulate a parasympathetic response (“rest and digest”) in their autonomic nervous system.

I instructed my female athlete to perform the “battle breathing” method during her recovery periods between runs (i.e. 4 seconds in, 4 seconds hold, 4 seconds out). During the runs themselves, I would instruct her to simply perform a three second inspiration and a three second expiration to manage her breathing. Later in the day when I reviewed her heart rate data throughout the workout, the results were quite dramatic. Before we implemented the breathing management guidelines, her heart rate easily jumped up to 180 beats per minute (bpm) or higher during runs. Additionally, between runs her heart rate would not drop below 135 bpm. Once we implemented the breathing management guidelines, her working heart rate did not rise above 170 bpm for the same running pace and during her recovery periods, her heart rate dropped to as low as 110-115 bpm.

Once I had the opportunity to review all of the heart rate data and the video of her running mechanics, I then provided the athlete with some recommendations for her training as follows:

- Practice your breathing exercises on a daily basis to help develop relaxed, efficient breathing patterns for both everyday activities and exercise. The 4+4+4 breathing pattern will teach you to take advantage of full inspiration and expiration without rushing your breaths. When exercising, resist the temptation to take more breaths of shorter duration. Trust that longer, more relaxed breaths will be more than adequate to fuel your body.

- Purchase an affordable heart rate monitor to allow for biofeedback training during workouts and recovery periods. Being aware of your working and recovering heart rates during exercise will assist you when implementing your breathing exercises. Because you are in the process of getting back into shape, ensuring that you are not over-exerting yourself and triggering any anxiety during exercise will be critical. Initially, maintaining your heart rate below 160 bpm during interval training will ensure that you are in a safe zone. As you get more accustomed to higher intensity training and more efficient breathing patterns, bringing your heart rate above 170 bpm for short periods of time will be much more tolerable. Once you see you can work at these higher heart rate zones without breathing restrictions, your confidence will build.

- When performing your running intervals, as well as your running drills, ensure that your shoulders are relaxed and your arms track smoothly forward and back, as opposed to across your body. Practice easy arm swings in front of a mirror so that you are aware of proper swing mechanics and good shoulder position. During a workout, practice or game, periodically shrug your shoulders ups, then drop them down so that you are aware of the down and relaxed position.

- Stay hydrated and drink water or a diluted sport drink regularly to ensure that your throat does not get dry and irritated during workouts and games. Any irritation in the throat can lead to respiratory distress and tightening of the neck and chest.

After I provided these guidelines and we ran a few workouts together, I could see that the athlete and her family were relieved that an appropriate solution was made available to them. For the past few months, they thought that she was experience anything from allergies to a heart condition. I then provided them with a basic interval training program that progressively built her fitness, without excessively stressing her cardio-respiratory system. She has had significantly less respiratory distress and is finally getting back into full game shape. More importantly, she is regaining her confidence in her athletic ability.

After going through this process, it made me wonder if other athletes and recreational fitness participants could be going through similar problems. It seems that more and more individuals are being diagnosed with asthma and respiratory issues. While many experts point to the environment as the main cause of these breathing problems, I often wonder if for many individuals that this is a self-fulfilling prophecy. Stress and anxiety are at all-time highs for society, particularly amongst our youth. I have recently acquired many books on the art of meditation – a practice that heavily relies on the execution of “mindful” breathing habits. Perhaps like the art of running, we need to take a few steps back and spend more time teaching our youth the fundamental mechanics of life. Breathing, eating, sleeping, listening and running all seem like activities that should be carried out easily and automatically, but they are all areas where we could use more attention and direction.

I am often witness to sporting coaches carrying out their training sessions and preparatory camps for various sports. The coaches have a practice plan and, invariably, an ambitious schedule for what they want to accomplish in a session, day or week. There are always injuries. It is inevitable. Some are accidental (i.e. getting kicked in the knee) while others are the accumulation of stress and fatigue. The question becomes, “Are many of these injuries preventable? Would the optimal allocation and scheduling of work result in a significant reduction in injuries?” These are questions that I find myself constantly struggling with as a coach, particularly when I am not the one in charge of assigning workloads. However, when athletes start going down with injuries, the prevailing attitude amongst sport coaches appears to be that the athletes are either not tough or they are in poor shape. Rarely are coaches suggesting that perhaps they may have assigned too much work.

The recent stories out of the University of Michigan football program highlight how ridiculous training volume can get – even in the off-season. A story from the Associated Press outlined the circumstances with the current program:

“Several Michigan football players claim the program regularly violates NCAA rules limiting how much time they can spend on training and practice sessions, according to a published report.

Players from the 2008 and 2009 teams told the Detroit Free Press for a story published on the newspaper’s Web site on Saturday that the amount of time they spend on football activities during the season and in the offseason greatly exceeds the limits. The players spoke to the newspaper on condition of anonymity because they feared repercussions from coaches.”

Other reports claimed that Michigan football athletes on a particular day spent three to four hours in the weight room, followed by another hour of running. This type of workout occurred three times per week with additional three-hour sessions of speed and agility work on other days. If these reports are even remotely accurate, the U of M strength and conditioning coach needs to attend some classes on basic exercise physiology, recovery and adaptation. Training excessively for the sake of sending a ‘message’ or giving the impression that you are doing more than other programs is simply irresponsible.

The Need to Test “Mental Toughness”

“I know we are pushing them hard, but we have to make sure they can push through the pain, testing both their physical and mental toughness.” This is the common rationale given for the combination of high volume workouts, endless repetitions and inadequate recovery between sets, sessions and days. Sports science does not enter into the equation. For sports that are skill intensive, it is deemed necessary to implement enough repetitions to hone and perfect specific skills. Having worked with world-class gymnasts, I could see that numerous repetitions and long hours in the gym were required to master a skill or routine. What many would deem ‘child abuse’ became the norm for athletes who wanted to move up the ladder in their sport. Although I understand that certain skills can only be developed to a high level through constant drilling and repetition, there must be a limit to what is optimal and sustainable. The point of diminishing returns, however, is often passed long before the workout concludes.

The late martial artist Bruce Lee once said that he would rather face an opponent who practiced 10,000 different kicks one time, than one who practiced one kick 10,000 times. The idea being that the latter competitor had developed one weapon to a very high and dangerous level, as opposed to diluting his arsenal. I am of the mind that I would rather face the “one-kick” opponent because that guy is going to have one really sore leg after all those reps! At the very least, he would have developed some significant compensational issues and asymmetry.

Optimal Load, Recovery and Adaptation

We have all experienced or witnessed the occurrence of an injury or illness in a performer, followed by a return to competition at a level of higher performance. One would think that weeks of lost training would result in a significant decrement in performance. However, the opposite often occurs. The only explanation for this phenomenon is that the athlete in question was over-loaded and not given adequate recovery. While they may not be clinically over-trained, their training program likely included numerous occasions where the athlete was over-reaching without adequate recovery and regeneration between such sessions.

In a training camp scenario, over-reaching occurs on a daily basis (if not twice a day) and it is considered the norm. Daily injuries are expected, and the occasional athlete vomiting on the sidelines adds to the spectacle. The combination of urgency, effort, anguish, drama and desperation all make sense to the layperson watching on the sidelines. “This is what training camp is all about!”

I am hoping that coaches and athletes figure out sooner than later that the current trend of accepting “casualties of war” is not the answer. Like the plight of the infantrymen of the First World War scrambling out of the trenches headlong into enemy machine gun fire, one person needs to stand up and say, “This is absolutely crazy! There must be a better way!” The development of tanks and fighter planes soon made trench warfare obsolete. What can be done to curb the current trend in overtraining in athlete preparation?

Is There a Better Way?

The obvious and easy answer to this question is ‘yes’. The more difficult task is convincing both athletes and coaches that doing less may actually yield more. Provided below are some key principles and guidelines to consider when planning and implementing training sessions with athletes.

- It is always better to under-train than to over-train. Training to the point of exhaustion can result in more negative effects than positive ones. This is particularly apparent when such workouts occur in succession – day after day. The end result will be a trend that not only drives the athletes system downward, but also creates a fertile ground for soft-tissue injury and illness. However, training to a point well in advance of exhaustion creates a positive adaptation without the danger of excessive stress on the nervous and immune systems. Good training occurs with the appropriate application of volume per session over time. Many coaches are trying to get the most out of their athletes every session. Not all sessions need to feel as though they are creating a significant physiological adaptation. Some sessions may emphasis skill, strategy or relaxation – which are all positive qualities. Developing the patience and confidence to know that the athletes are getting enough work takes time and experience. Do not be afraid to plan for less work.

- For many training sessions, stop the session before athletes look tired or their biomechanics become sloppy. For speed and power athletes, anticipating fatigue and taking the necessary steps to stop the training session and avoid potential injury is critical. There is always the tendency for coaches and athletes to try to “get one more good rep” in the session. This attitude is a recipe for disaster and we’ve all seen athletes incur injury on this last rep. Cash your chips in and live to fight another day. Don’t hope for good outcomes. Plan for good outcomes.

- Incorporate regular massage therapy sessions to help identify problem areas. Manual therapy and massage often leads to discoveries of tightness, high muscle tone and other soft-tissue problems that would normally not be brought to the attention of the coach or athlete. In cases where I have worked on athletes who were not getting regular massage, they were astounded at not only how sore and tight their muscles felt during the procedure, but also how much better they felt after the session. I’ve heard athletes comment after a thorough leg massage that they now feel 20-30 pounds lighter when walking and running. One athlete told me, “I can lift my knees now!” Experience has shown that well applied massage can be an invaluable tool for soft tissue evaluation and recovery. Those that oppose its use simply do not want to put in the work required.

- If athletes are in poor conditioning entering a training camp scenario, punishing them into shape is not an option. Punishment can occur in many other forms including collecting jock-straps after practice or cleaning lockers. Remedial training outside of practice can occur in low volumes to slowly bring them along up to a level where they can participate in camp at an appropriate level. If any form of short-term high intensity training is incorporated to send a message to these athletes, you can bet that at least 50 percent of these athletes will go down with an injury. Depending on how much you need these athletes, you may decide that they are expendable and go ahead with your punishment on the field. However, a demonstration of good training habits and methodology will go a long way to not only educating these athletes, but also keeping them healthy and productive.

- If a number of soft-tissue injuries arise amongst your team of athletes, a pattern may be developing and the workload must be reviewed and revised as soon as possible. Sure you may have recruited a whole bunch of whiners who cannot stand putting in some hard work and dealing with some aches and pains. However, if the athletes have legitimate injury issues related to workload, you had better make some changes in a hurry before half of your team is sidelined with more serious problems. Small strains and chronic pains can lead to more serious muscle tears or connective tissue ruptures as muscular control is affected and coordination is compromised. Following up a tough workout with more regenerative work that is less stressful (i.e. work in the swimming pool or on a softer surface) can go a long way to reducing risk and enhancing recovery.

Concluding Remarks

None of us know exactly how much work is enough for optimal adaptation. If anyone tells you that they know – they are lying. However, we all intuitively know when athletes are prescribed too much work. You can see it in their movement patterns, their body language and their higher incidence of injury. They key is to err on the side of effective loads, as opposed to excessive loads. The unfortunate part of this whole issue is that some athletes and teams will overcome the excessive workloads and still succeed. Their coaches will then believe that their formula of volume-laden work is the recipe for success, and the vicious circle will continue. This could very well become the case with the Michigan Football experiment. Due to their ability to recruit talented athletes, they may be able to overcome the excessive training and still put together a winning season.

Although scientific advances, such as the use of heart rate variability, can help to better determine levels of fatigue in athletes, common sense must prevail and we must anticipate fatigue, not ignore it. Our athletes will thank us for such an approach.