Text by Rod Cedaro (M. App. Sc.) Consultant Exercise Physiologist ACC Accredited Level III Triathlon Coach (DUNCAN)

In TMSM (a magazine I write for) I’ve often sung the praises of riding indoors on trainers as a means of taking your cycling to another level.

In fact, here in Brisbane where we run our two Activ Tri-Group sessions at our indoor cycling facility (see: www.activcyclecoaching.com) as (i) it is easier to keep a group of varying ability levels together and safe and (ii) because the improvement we’ve seen from riding on the computrainers are substantially more than we could have hoped for by sending athletes out to do their sessions on the road. So that begs the question can treadmill running be to running what the computrainer is to cycling?

Personally I believe, like cycling on a computrainer, running on a treadmill can be an excellent “adjunct” to road running, but as is the case with riding, running on a treadmill should not be used to completely replace road, trail or track running sessions.

I’ve often had athletes comment that running on a treadmill feels somewhat “easier” than running at the same pace than running over the ground. How can this be? If you’re running 4.00/km on the road you’re running 15kph, surely, if you stoke a treadmill up to the same speed you’ll be doing the same sort of work, or will you……….

When you run on a treadmill the ground (or rather belt) is being pulled underneath your feet and there’s no wind resistance, whilst when you’re running outdoors you literally have to lift and pull yourself over the ground and deal with air resistance. You don’t think that the air resistance is a factor? Just like drafting on the bike, running in another athlete’s slipstream pays big dividends, more than faster you go, in fact at an elite level on a 400 metre track during a 5-10km race the advantage of “sitting on” has been calculated by the boffins to be in the order of about 1 second per 400.

Think about that, over the 25 laps almost half a minute improvement for your 10km for the same effort by simply drafting a slightly faster runner – hence why at major track meets and major international marathons they employ “rabbits” to take the favourites through the first 2/3 to 3/4 of an event.

Anyway back to our treadmill question. Running on a treadmill, along the flat is indeed “easier” than running at the equivalent pace outdoors, but, as you will see, this too can have its advantages. So how you can simulate running outdoors on the treadmill to make up for the air resistance and having the belt moving under you, rather than you moving over the ground? Simple, stick the treadmill on a slight incline – 1.5-2% will suffice. You will then find that the speed on the treadmill and what you experience outside over the ground will be similar.

So why not do all of your running on the treadmill? After all, it is indoors, in a controlled environment, there are no potholes to worry about twisting an ankle in, etc. The fact is that running all of your training on the treadmill is “too” repetitive and can lead to overuse injuries.

When you run outdoors you are constantly having the make minor adjustments in your foot plant and running gait to negotiate the ever changing terrain and surfaces you travel over. No two steps are the same; this is not the case with the treadmill.

Secondly, until relatively recent times treadmills didn’t have a lot of “give” in their decks, so athletes who did considerable amounts of their training on the treadmill (landing in the same manner over and over again countless times) often experienced stress fractures and the like. This is certainly also true of runners who spend the vast majority of their time running on the road (asphalt) or worse still concrete footpaths, however when running outdoors the athlete always has the option to run on softer surfaces like nature-strips and golf courses to lower the impact shock.

To their credit, treadmill manufacturers have recognised this shortcoming in their products and a number of manufacturers have made remarkable advances in treadmill deck design resulting in a much gentler run for the user. Unfortunately they haven’t (and to my way of thinking) wont, be able to get over the issues of every step being pretty much identical to the last and hence increasing the possibility of overuse injuries.

So is it worthwhile using a treadmill? Absolutely! A treadmill can be a valuable adjunct to your training when:

(a) You are trying to teach an athlete to run at “tempo” – in other words a consistent regular rhythm. Set the treadmill at 12kph and the speed won’t vary and the athlete will follow suit. Ask that same athlete to run 120 second per 400 metre lap (i.e. 12kph) after lap on a track and chances are the speed will be all over the place. Given that the most “efficient” way to run a race is even paced through the first phase of the run and then kicking for home, treadmills can be most valuable in this instance.

(b) When you’re doing some “over-speed” work. Swim coaches have long known that cardiovascular fitness, strength, etc. is only part of the answer to developing speed, the other part is “feel” or for those of you more technically minded out there – neuromuscular firing patterns. Swim coaches achieve this by literally pulling/towing swimmers through the water faster than they are capable of swimming. This gives the swimmer the “feel” of swimming at a higher velocity so that they can endeavour to achieve that same sensation when training/racing by reproducing similar muscular firing patterns. The same applies to a runner. If out on the road you are limited to turning your legs over at 20kph, a treadmill, where your legs are being “dragged through” by the belt can be stoked up to 20.5kph to teach the nerves that innervate your muscles to fire appropriately. Sure you can also achieve this outside by running DOWN a gentle gradient, but this changes your gait more so and greatly increases the chance of injury.

(c) Technique modification. Stick a treadmill in front of a mirror, point out the technical faults of someone whilst they are running and immediately, by watching themselves in the mirror and gaining instant feedback, they can modify their style and quickly improve their efficiency and ultimately their performance.

(d) Safety. If you’re in a strange location on business, you don’t know your way around the streets or the streets are chocked with car fumes, seeking refuge in a hotel health club or local gymnasium and jumping on the treadmill can ensure you still get that all important training session in.

In short, used wisely and not exclusively, treadmill running has the potential to help lift your running prowess to the next level – consider it as another training option, but remember, mentally, you’ll likely have a tougher time dealing with the monotony of the treadmill. I can go out on a road/trail run and have two hours slip by easily, get me on a treadmill and I’m looking at my watch every 3 minutes and 24 seconds wishing the session to be over! It’s easier to distract yourself when running outside. The bottom line, as you get closer to competition be specific, try to train outside as much as possible to prepare for race conditions.

Rod Cedaro

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• Sunday 1st March: The Dendy Park Urban Run has a 50km ultra marathon, 42km marathon, 21.1km half marathon, 10km, 5km and 2km events.

• Sunday 1st March: Gordonvale Half Marathon, 10km & Family Fun Run, Queensland.
• Sunday 1st March: The Orange Colour City Running Festival has 2km Junior Dash, Full Marathon, Half Marathon, 10km and 5km run/walk events.
• Sunday 8th  March: The Port Macquarie Running Festival has a half marathon, 10km, 5km and 4km running and walking events.
• Sunday 15th March: The Darlington Half Marathon and 8km is organised by the West Australian Marathon Club.
• Sunday 22nd  March: The Nerang State Forest 9km, 17km, 25km and 50km Trail Race is in the Gold Coast, Queensland

There are so many different runs across Australia in March and now is a great time to consider entering one – and training for it! If you have never completed a marathon or long race before, you could try doing a run/walk mix for 5km. There are many different options, whether you are an experienced runner or not. If you have not started training, there are a few things to consider:

• Diet – Are you incorporating the right foods into your diet to ensure you are fueling your body correctly?
• Hydration- Are you hydrating before and after exercise correctly?
• Exercise – What type of training are you doing currently? Are you doing enough training to complete a 5km run?
• Stretching – Are you ensuring you are stretching enough?
• Trainers – Are you training with the optimum footwear to prevent injury?

If you are considering completing an event in March, ensure you are getting the right balance of exercise and rest as well as monitoring your diet in the weeks ahead. Consider speaking with a personal trainer at your gym to help get you prepared!

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feet, and mechanics, so there is no “right shoe” for all runners. However, there are some general characteristics of a good, safe running shoe.

Soles are important

Avoid thick cushioning and high soles. This can actually encourage runners to adopt poor bio-mechanics, and land with greater impact than shoes with less cushioning. This is important in avoiding knee damage.

Minimal heel-to-toe drop is better

This drop is the difference in the thickness of the heel cushion compared to the forefoot cushion. Shoes with no drop or a small drop 6mm or less are the best choice for allowing the foot to normally support loading during each gait cycle.

A big drop can interfere with normal foot motion during weight bearing.

What about my arch?

Extra arch supports are not usually necessary and orthotics should be temporary fixes (6-8 weeks) until foot strength is increased.

Foot strengthening exercises are far more beneficial than arch supports on a daily basis.

Do you pronate or drop your foot inward?

Pronation is a natural shock absorber.

Beware of running shoes with arch supports that attempt to stop pronation. These can actually cause foot or knee problems to develop.

Pronation can be corrected with therapy and exercises to strengthen the foot, leg and hip rather than by a shoe.

Buy the shoe that fits!

Sizes are just guides, and they change from shoe to shoe, so ensure that you have your feet sized in the shop. Ensure there is room for your feet to breathe, and never force your feet into shoes that are too tight, or cause you pain.

Don’t crush your toes

Be sure the shoe has a wide toe box. The toe box is the area where your forefoot and toes are. You should be able to wiggle your toes easily. Narrow toe boxes do not permit the normal splay, or spread of the foot bones during running. This will prevent your feet from being able to safely distribute the forces during the loading phase of gait.

There should be at least 1⁄2 inch of room between the toes and front of shoe, about enough space to place your thumb between your big toe and the front of the shoe. Be sure that the heel does not slip when you run.

Buy Your shoes in the afternoon!

Your feet swell slightly during the day, meaning that shoes that fit in the morning may be tighter at  the end of the day.

When should you I replace my running shoes?

Replacing running shoes every 350 miles is recommended, but shoes will vary depending on the materials they are made with.

If there are wear patterns on the shoe that reveal the sole layers underneath, discard the shoes.

Uneven wear on the shoe sole causes changes in running mechanics that lead to injury.

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Wear reflective clothing when running at night

32. Protect your skin. You don’t want to look weather beaten and 50 when your 30! The sun, wind, heat and cold can all damage to your skin. Make sure you protect it. Use products like sunscreen, chapstick and moisturizers to take care of it.

33. Lower back pain is preventable. To prevent lower-back pain, take time to stretch on a daily basis particularly through your lumbar and hamstring region. If the pain is especially acute, stretch, ice the area for 10 minutes, and stretch again.

Lower back stretch

34. To treat windburn try using a one-percent hydrocortisone cream. You can find this at most chemists and it will calm the irritation and burning.

35. Eat the “rainbow” – the more colour in your diet the better. Antioxidants such as beta-carotene and vitamins C and E are most common in fruit and vegetables they are said to offset the effect of free radicals which speed the aging process. Eating a diet rich in antioxidants will help keep you looking and feeling younger for longer.

Eat a colourful diet rich in fruit & veggies

36. Training and racing in polluted areas can increase your exposure to free radicals. The free radicals that you need to worry about are the ones that infiltrate your body via environmental pollutants, such as ozone and cigarette smoke. If you’re forced to train in polluted areas (e.g. Travelling on business) try to get out early in the morning before the morning peak hour when there are less cars, trucks, etc. on the road.

Run early in built up areas

37. Free radicals are central to the process of training adaptation known as the “training effect.”Free radicals produced after a hard training session provide a signal to muscle cells that it is time to make adaptive changes to exercise.

38. Learn to be objective with your training. There’s a fine line between training hard and “over-training”. Try not to cross it! To avoid injury, draw the line between hard workouts and overtraining.

Foam rolling is great for hip flexors

39. For running your hip flexors, in particular your psoas is very important, strengthen it and keep it flexible. Your psoas basically connects your legs to your body. It runs from the base of your thigh bone to your lumbar spine. If it is weak or tightens up your running suffers. Work on it with appropriate stretches and strengthening exercises.

40. You can’t train a tired body! Look for the signs and symptoms of over-training. Take yourself to the edge but don’t go over it.

For more of Rod Cedaro’s tips, see part 5

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22. Preventive medicine. Incorporate hamstring stretching and strengthening exercises into your training regime to help stop problems before they start The hamstrings and lower back are areas renowned for causing running related problems with distance runners and triathlete, by incorporating some hamstring stretching and strengthening exercises into your training regime this can provide some preventative medicine to help stop related problems before they even start.

Visualise your goals

23. Mind games If you find yourself getting anxious before a race, imagine or focus sensations that have a calming effect on you (e.g. Close your eyes and feel the cool ocean breeze on your face before the start of the race. During a rough patch in a race think back to a particularly tough training session you completed and how good that felt working through the discomfort).

24. Keep it cool. Forget a hot bath or a sauna after a race or long or tough training session. Hop into an ice bath. Icing is a better post training treatment because cold temperatures cause blood vessels to constrict, slowing blood-flow to the injured tissue which decreases swelling.

25. Build your base, increase volume before intensity. Increase mileage before speed. Increased mileage and speed place more stress on your body and each requires greater recovery and can cause overuse injuries. Condition your limbs with lower intensity work before adding in more quality.

26. Running/racing when pregnant? “Participating” in a race (i.e. Running) when pregnant is fine as long as you keep your pace conversational. Problems arise when you push the pace and/or elevate your core temperature excessively.

Add plyometrics to your workout

27. Explosive power and mobility exercises like plyometrics are helpful. Improve your explosive power/speed/change of direction, etc. by using mobility exercises like plyometrics. These can help you accelerate quickly or change direction when necessary to help you negotiate gutters and other obstacles when on a run.

28. Stay safe when running out on the roads. Stay safe when running out on the roads: Always run into on coming traffic, don’t wear Ipods, headphones and the like, be aware of your surroundings, run with a friend or in a group and wear bright reflective clothing.

29. Don’t train in elastic laces, save them for race day. Always make sure that your training shoes are tightly laced and knotted to avoid injury and loss of focus, rhythm, and pace. Elastic laces – if you’re training in them all the time, allow your feet to move around too much in your training shoes and can cause blisters and other overuse injuries.

30. To prevent athletes foot, dry your feet and shoes as quickly as possible following your training sessions. Change out of wet, soggy socks straight away, ideally have two pair of identical training shoes, allow one to dry whilst using the others.

Find out more from Rod Cedaro in Part 4

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Launching into a heavy run training program can tear your legs apart if you aren’t adequately prepared. I’ve prepared 52 top tips to help you make running a lot easier on your body.

1. The impact of running can be lessened by having strong joints You can lessen the impact of running if you have strong joints. How do you develop strong joints? By slowly and progressively building up to your running. Start with progressively longer walks of you have to until your body adapts.

2. To prevent running injuries increase strength and stability The three most common joint areas that are injured by running are the hips, knees and ankles. Improve your strength, flexibility and stability through these regions and you’ll lower the incidence of injury.

3. When you start a running program it is common to be sore through your calf muscles. You can lessen this discomfort by warming up, cooling down and stretching thoroughly through the lower leg region.

4. Where possible, don’t pierce blisters, allow them to heal of their own accord. If they are really painful, dip a needle in some form of an antiseptic fluid, pierce the blister, drain it and then cover the area with a band-aid or something similar. Blisters are caused by friction between the shoe and skin which creates “hot spots” and areas that rub. Identify these areas early and cover them with some vasolene. Good quality, purpose made running socks can also be helpful.

5. Use moisturizing lotion and lip balms. Use moisturizing lotion and lip balms to treat areas of your skin exposed to windburn during the winter. This will help stop your skin and lips from drying out and cracking which can be extremely painful.

6. Sunburn can still be an issue during winter. We live in Australia, the country with the highest incidence of skin cancer anywhere in the world. Even during winter sunburn can still be an issue. Regardless of the time of year protect your skin with sunscreen.

7. Look after your feet and prevent athlete’s foot. “Athlete’s foot” (tinea), can be extremely uncomfortable and in extreme cases debilitating to the point it can stop you from running. To prevent this ailment change wet socks immediately and dry your shoes and inner soles as quickly as possible to remove all traces of moisture. Rotating two pairs of training shoes and stuff the damp ones with newspaper is a good way to achieve this.

8. Strength-training helps your running. Stronger legs help you absorb training more effectively and offset the chance of overuse injuries. Completing some appropriately designed strength training exercises will help you run stronger for longer by staying injury-free.

9. Excessive training can compromise your immune system so know your limits. Some training improves immune function, take it too far, too fast, before your body has the chance to adapt and your body will fall into mal-adaption. If you find yourself continually coming down with colds, flues and other such infections, chances are you’ve given your immune system a hammering, back off the training volume but more importantly, back off the intensity which is the major cause of lowered immune function.

10. Don’t run in a vacuum. Running can almost be hypnotic, it can be a great escape as you day dream or chat to training partners, but don’t ignore your surroundings. This is a really easy way of wiping yourself out by tripping over gutters, running into low lying tree branches, or getting hit by cars. Enjoy the escape of running but stay aware to avoid potential disasters.

Find out more tips  from Rod Cedaro in Part 2

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ACC Accredited Level III Triathlon Coach.

At some stage or another, just by its very nature – full weight bearing high impact – running is going to cause you an injury. With a little pre-thought and some sensible alterations to your training there are a number of things you can do to (i) lower the incidence of injury, (ii) speed your recovery from running related injuries and (iii) ensure you don’t suffer the same ailment again.

So here’s a simple “what to do” checklist to consider.

BUILD A BASE. Before doing an “quality” (high intensity training) make sure you have a foundation of low intensity longer miles in your legs.

SLOW AND STEADY WINS THE RACE. Athletes over 80kg should only increase their total running volume by about 10% per week to ensure their bodies can absorb the impact loads to avoid overuse injuries.

TRAIN “SMARTER” NOT JUST “HARDER”. You can’t train a tired or injured body. Back off when you need a break. 12-24 hours of recovery can make all the difference.

STRETCH. There’s an old rule of thumb around running circles – 10% of your total training time should be spent stretching. Stretch all your major running muscles and hold at the point of stretch for at least 10-15 seconds minimum.

YOU CAN’T TRAIN A TIRED BODY!

Over training leads to burn-out. Monitor your morning heart rate. If it is elevated by more than 15% have a rest day, 10-15% keep the training aerobic, 5-10% above normal, train normally but be on the lookout over the coming days to make sure you’ve adequately recovered.

WORK ON YOUR FUNCTIONAL STABILITY.

A great way to do this is by swapping your chair at work for a Swissball – it may look a little out there, but all day long while you’re sitting at your desk you’re training your functional stabilising muscles – this’ll pay off in your running form.

STAY ON TOP OF YOUR FEET – DON’T OVER-STRIDE.

Your feet should be hitting the ground underneath you, not out in front – overstriding increases ground reaction forces and the instance of overuse injuries like stress fractures.

RUN ON SOFTER SURFACES.

Vary the terrain on which you train. Staying off asphalt and concrete and running on grass and natural trails will save your legs.

workouts and terrain for muscle balance

WARM UP FOR AT LEAST 5-10 MINUTES.

Increased muscle temperature improves range of motion and helps prevent injury. The colder the day, the longer your warm up. Do a few efforts at least at or greater than, race pace.

TWO PAIR OF TRAINING SHOES. Switching shoes after each running session means your shoes last longer (they dry out between sessions) and you can avoid putting undue stress on one particular area. If there’s a particular brand/style you like get two pair and alternate them.

IF YOUR TOE NAILS ARE BLACKENED LOOK AT YOUR SHOES.

Blackened toenails indicate that you’re jamming your toes against the toe-box of the shoe. Consider a slightly larger size and/or a different model.

BE ON GUARD FOR EARLY WARNING SIGNS.

Listen to your body and don’t train through niggles as they can escalate into full blown injuries. Identify the cause and treat it. You may drop a day’s training by doing so, but it’ll save you 4 weeks of down time due to injury.

INTENSITY – USE IT SPARRINGLY. The top distance runners in the world don’t do much more than 20% of all their training intensely. If you’re logging 50km per week in total that means no more than 10km should be quality work.

BUILD YOUR TRAINING SLOWLY AND PROGRESSIVELY.

Sudden increases in training volume of more than 10-20% per week can cause injury as your body struggles to adapt to the additional training loads.

CROSS-TRAINING IS A BLESSING.

If you’re scheduled for another run and your legs are still feeling a little trashed, the beauty about being a triathlete is you can jump on the bike and go for a recovery spin to speed the rate of recovery without having to load your legs. Use cross-training to speed your running recovery.

WORK ON YOUR FUNCTIONAL STABILITY (CORE STABILISERS).

Improving functional stability muscles lowers the incidence of back pain and lower limb injuries by enhancing your running form.

STAY COOL.

After a hard training session cool your legs with ice and stick them into a cold bath. This lowers the amount of inflammation and speeds your recovery rate.

RECURRENT INJURIES?

Do you seem to get over an injury only to have it flare again? Chances are you have a biomechanical shortcoming of some sort. Have your gait analysed by an appropriately trained professional like a sports podiatrist.

WALKING CAN HELP

If you’re suffering from a long term injury that has kept you out of running for an extended period of time – WALK. This will help your muscles, tendons, bones and ligaments maintain some strength and integrity so that when you’re able to return to running at least you won’t be starting behind the 8 ball.

ANTI-INFLAMMATORIES AREN’T LOLLIES!

Anti-inflammatories mask the pain but don’t remove the cause of the injury. Without the warning signs you can actually make the injury (and long term consequences) worse. Anti-inflammatories (or at least extended inappropriate use of them) can have other implications (e.g. They can produce significant gut problems). Use them sensibly and under medical direction.

WHEN TO CAN IT

Again listen to your body. If you have a cold keep training – provided it is only a head cold – once an ailment goes through your entire system or settles on your chest, pull up stumps, go home and catch a movie.

REGULAR MASSAGE

A regular massage can help keep your legs supple and injury free, they can promote blood flow, alleviate pain and speed recovery. Have one booked for after a hard training session or a race.

R.I.C.E.

The R.I.C.E. principal (Rest, ice, compression and elevation) is still the best immediate treatment for any injury you sustain when running, but don’t ice the affected area for more than 15-20 minutes at any one time.

So there you have them, some tips to help you navigate your way through the coming season with the least hassle possible.

Rod Cedaro

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The human foot is a remarkable piece of engineering design. It is a shock-absorber like no other. When you consider, even running at a moderate pace a 70 kilogram athlete will put something in the vicinity of 126,000 kilograms through each foot every kilometre they run, it really puts things into perspective as to why the foot is vulnerable to injury if something goes astray.

With each stride, the five long bones that run from your arch to your toes, your metatarsals, act as shock-absorbers. As you toe off when running, your body weight is transferred directly onto your metatarsals. If that resultant weight distribution is uneven when it hits the road for whatever reason (e.g. Poor shoe mechanics, tight calves, etc.), the metatarsals can become irritated and inflamed, resulting in the dreaded “metatarsalgia”.

Many people describe this irritation as feeling like a burning, stabbing, or aching pain at the “head” of the bone, just beneath the toes. Some describe it like feeling that they have a stone stuck in their shoe. It is generally worse on standing, walking and especially running and subsides when you sit or lie and take the load off the region. While the ailment can come on abruptly after working on hard surfaces and running hard in poorly cushioned shoes, it tends to develop over time and effects all foot types equally.

How do you go about preventing metatarsalgia? The answer is often as simple as appropriate shoe choice. Athletes with neutral to flat feet should look for shoes with a wide toe-box and a dome-shaped metatarsal pad, these will protect the metatarsal heads from pounding. If on the other hand you have high arches – which is a foot type known for poor shoe absorption, you may benefit from a shoe that provides extra cushioning that deflects pressure from the bones. While shoes play a considerable roll in lowering the incidence of this ailment, improving your own foot mechanics won’t go astray either! Strengthening the sole of the foot helps to prevent it from flattening, which protects the metatarsals from impact. Strengthening through the plantar muscles will help to control excessive over-pronation which is one of the major causes of metatarsalgia. Try some of the following exercises:

[i] Pick up a marble with your toes, hold for a count of five, and release. Start at the big toe and repeat, working your way down to the little toe. Repeat three times.

[ii] Screw up sheets of newspaper with your toes, hold the movement at the end of the paper screwing for 10 seconds and repeat 10-15 times. If you do develop metatarsalgia, initially give your feet a break – it is an “overuse” injury – so stop the use, comeback to training initially with lowered volume and run on softer surfaces like a golf course to lessen the impact shock. If you do experience pain in the front part of the ball of your foot, get on to it early! Treat such symptoms aggressively with the “RICE” principal (rest, elevation, ice and compression) during the first 24 hours and take anti-inflammatories if need be.

Then see a sports physician if need be and/or a podiatrist if your symptoms persist. At that point you may need to have a callus shaved, a metatarsal pad inserted or appropriate orthotics designed. Untreated this syndrome can become chronic and debilitating leading to joint swelling, bone bruising, chronic stiffness and loss of joint range which can create a vicious cycle. As per any ailment, an ounce of prevention is worth a ton of treatment.

 Rod Cedaro

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