It's a Jungle Out There Kids...Be Careful!
By Kevin Smith, Marathon Dynamics Running Coach
In last summer's newsy missive, we cautioned you to beware the “non-running” injury—harming rather than helping your running fortunes, through injuries and mishaps occurring during strength training and aerobic cross-training. Well, we’re back folks, this time to slap a big ugly warning sticker on the act of running itself.
We’re not talking about regular running injuries here–-those caused biomechanically simply by the action of running—or by doing too much, too fast, too soon, too often, but by accidents that occur WHILE actually running. They’re happening with alarming frequency these days, so we’d like to highlight for you the main reasons why, and more importantly, what you can do to prevent them from happening.
“When one door closes, another opens”
But watch out - that one might be to the emergency room!
In late July of this past summer, on the road back to running recovery after an injury sustained during this year’s Boston Marathon, I was about a mile into a steady run, early on a beautiful Sunday morning, just beginning to relax into my running rhythm, when disaster struck.
As I emerged from a small forested pathway onto a dead-end residential lakeside street, I saw a parked car up ahead (no movement, lights, or people around it), so adjusted my course by a few feet sideways to navigate around it. As I ran past the car from behind, coming level with the driver’s side midline of the vehicle, at the absolute “perfectly worst” moment in time, the front driver side door burst wide open, and only a millisecond later—CRASH!—my already airborne left knee smashed full force into the edge of the doorframe, sending me careening backwards and sideways, somersaulting feet-over-head to the pavement.
Yes, a true pioneer am I, bringing “dooring”—heretofore the exclusive domain of cyclists—to the running community, huh?
As I lay on the road, stunned, shocked and moaning in an unrecognizable dialect, amidst a growing wave of pain washing over me, I remember my first clear thought post-impact: “I just...want to see...if I can...still...run.” What an idiot, eh?
Though I was able get up and hobble and groan through another three miles under the influence of a heavy momentary dose of natural post-trauma endorphin and adrenaline rush, as soon as I stopped again to chat with another runner, I realized how much trouble I was in. I couldn’t walk without fierce, shooting pain, much less run. Time to call my wife for a pick up!
I figured I would lose a few days to this incident, perhaps a week tops. As it turned out, it was 7 weeks until I was able to run with little to no pain in my left knee – OUCH!
In the days and weeks that followed, as I retold the story of my accident to other runners, I was surprised by how many related back similar tales of recent, woeful , “runaccidents” relating to both themselves and others.
Since I wasn’t running much for a spell there, it got me to thinking...why is that? Pretty simple answer actually:
DENSITY (other runners, cars, cyclists, walkers, skaters, etc.)
+ DISTRACTION (phones, texting, music, GPSs, big run groups)
= More ACCIDENTS!
There’s just more people (and animals, on and off leashes - both can be deadly!) doing more activities, on a fixed system of paths and roadways, moving in different directions, at vastly different speeds, at a historically unparalleled level of distraction (due largely to technological engagement and sociability). The probability of accidents rises at an exponential rate.
And this is on top of the already pre-existing risks we’ve always faced as runners, such as: weather (ice, snow, wet leaves), darkness, potholes, curbs, sidewalk cracks, etc.
So unless you take steps to eliminate or reduce "on the run" accidents...they'll happen—to YOU!
5 Urban Survival Tips for Runners of the Future
1. Run on less popular routes, at less popular times—for at least some of your runs.
2. Avoid compulsive GPS checking – turns you into the runner equivalent of a texting driver. Set your GPS watches on “average pace” (not “momentary/instant”) and check it only every 1-2km at most. At all other times, relax into your run and feel the flow - get all “Thinking Body, Dancing Mind” and feel the flow. Bet you’ll enjoy your run more! And you can always sweat the stats analytically AFTER the run, right?
3. If you MUST bring your phone, turn it OFF for most of the run. Personally, I couldn’t run with one, but I know there are those of you who can’t run WITHOUT it! Perhaps plan a phone check in at half way, and use in case of emergencies only otherwise.
4. Leave the music at home - at least most, or even some of the time. You’ll be amazed not only that you CAN run without music (I have done so for 30+ years now, and haven’t gone crazy...or at least any crazier!), but how much else you’ll experience along the run that you were otherwise blocking out or unaware of.
5. Limit the size of your “core” run group (those within arm’s reach while running) to about 5-6 bodies. Large cattle herds of runners can be a danger to themselves and others, especially when fully engaged in animated conversation. Be a part of as big a group as you like, but try to break it up, “sausage-link” style, early in your group runs (within the first mile or so). You can all gather together pre/post run to share your stories.
If you take these steps, not only will you inadvertently practice “mindfulness”—the process of fully engaging your mind and body in what you’re doing at the moment—but you might be surprised how much more you enjoy your runs too. And the enhanced sensory vividness resulting from less cognitive clutter and distraction will protect you from disasters looming.
There’s no guarantee for accident free running—as my automotive mash-up this summer proves—but keeping these tips in mind is a damn good place to start!
Kevin Smith is a full-time coach with Marathon Dynamics and a sometime elite masters distance runner, water running enthusiast, (hyper) active elliptical trainer-er, life cycle-ist, inline speedskater, hockey player, power walker, hiker, reluctant rock-climber, and skinny gym-monkey when not enjoying family time with his wife Sherri and son Sebastian!
Fab Training - Spectacular Racing!
Let's Make 2014 Even Better...
(above) Long time top performer Marathon Dynamics runner Paul Jamael lops another 6 minutes of his already impressive PB with a sparkling 2:57 at the Chicago Marathon!
Not an easy training season was the summer/fall 2013 campaign, but not the toughest we've ever faced weather-wise, either. Racing season turned out even better, as most of the "biggy" races ended up cool, with relatively little rain and wind (this past Sunday's Downsview Half being the most notable exception windwise!).
We're eagerly looking forward to getting together with many of you at 3 different party gatherings over the next week or so, to share stories and celebrate, and also to brainstorm on ideas to make the coming winter/spring training campaign the most fun possible!
Click here for a 'highlight reel" of some of the most impressive race results by Marathon Dynamics runners over the past 6-8 weeks, and beyond.
For now, we've put together a jam-packed newsletter we hope you'll find informative, insightful, useful and perhaps even a little entertaining.
Next season is just around the corner - new Customized Running Plans and our GTA Training Groups start up the first week of December, click here for details.
For those of you chomping at the bit, we've got an informal, early-bird, "Meet, Greet & Move Those Feet" (1 Mile trial) on Wednesday, Nov. 27th at High Park (Grenadier Restaurant) in Toronto's west end - 6:30pm. RSVP ASAP! click here if you'd like to join us.
One Runner's Evolution
By Kristin Dalzell, Marathon Dynamics Runner
I definitely wasn't always a runner.
After I ran my second Boston marathon (in 3:08) my mom reminded me of how I used to be the kid asking for dentist appointments to be scheduled on Track & Field day, so I could get out of participating. Don’t tell her – but I was also the kid using my lunch money to buy a bag of Doritos for lunch.
I joined a gym for the first time in my early twenties & was afraid of the treadmill. I could easily imagine tripping and being unceremoniously ejected off the back, splattering most ungracefully against the elliptical trainers. I couldn't run outside either - people would see me & judge me for my wobbly bits. Plus, my face went all red when I exercised, and that was embarrassing.
I’d always loved the idea of running – the freedom it seemed to offer, and the simplicity of just putting on the shoes and going. But until I got over my fear of the treadmill, that one tiny move outside my comfort zone, it was impossible.
My first outdoor run was a 5k that I ran with friends, one of whom loaned me a book on running. The fact that she took my interest in running seriously gave me a boost, and made me start to think about trying a 10k. I photocopied the 10k plan from the book and thus my love of putting a big X through each completed workout training was born.
Once I’d committed to training for a 10k, I knew I had to run outside regularly, for serious. I started like I've since read John Stanton did - early in the morning in the dark so no one could see me. I didn't invest a lot in my gear - I wore narrow leg yoga pants & shoes I picked solely because I liked the colour.
Imperfect wardrobe aside, it worked. I found that I loved getting up early in the morning, starting my day in motion, and touring my neighbourhood on foot. I signed up for my first half marathon, ran it in 1:48, and was shocked to discover they take your picture & post your name and time online afterwards. Even more shocking –my red face didn’t look out of place in the race photos at all.
Since then, I’ve started to invest more in myself as a runner. I spend a little more on gear than I used to, I treat myself to regular massage therapy, and I equip myself with a personalized training plan from MDI (all the better to put Xs through). Basically, I’ve learned I can take myself seriously as an athlete.
Investing in my training plan and finding a coached group like Marathon Dynamics not only gives me a physical edge on race day, but it also gets me to the starting line feeling mentally prepared and confident in what I can do.
The club atmosphere at weekly speed workouts has carried me through several winters of training now, and inspired me to live a healthier lifestyle in general. I was always motivated to work hard, but Monday night track workouts presented a new challenge, and introduced me to other runners who are similarly committed to training. Whether I’m chasing or being chased, I’m pushed to work just a little harder than I think I can. Not to mention the weekly inspiration of working out with those runners who have been doing this for decades, when my ultimate goal is to be a lifelong runner like them.
With a little professional help from MDI, I’ve worked my way to 1:29 half marathon and 3:08 marathon PB's respectively, and this past June won the Edge to Edge marathon in Tofino, BC. I've got a little ways to go to crack a 40 minute 10k, but I'm almost there. If I can accomplish all of this, I know that anyone can. Now if only I could go back and tell it to my Dorito-eating high school self.
Kristin Dalzell is an exceptional example of how well the Marathon Dynamics philosophy of training and customized plan approach works. She's improved from a 1:50 half marathoner to a 3:08 Boston Marathoner in less than 3 years, and holds the record for most consistent closest to prediction race performances (incredibly, she's never more than seconds off!)
Look for more to come from Kristin, both at the races, at workouts (stepping in as an assistant coach), and via the internet, where she helps Marathon Dynamics with our social media efforts (via Facebook and twitter).
(thanks Huey Lewis for the News!)
By MDI Coach Kevin Smith
More and mor
e runners these days, from elite to ordinary, are plagued by a frustrating array of injuries to the hips, and/or originating from the hips. US marathon supersstar Ryan Hall recently pulled out of the NYC Marathon last minute due to one, Canadian distance ace Megan Brown lost most of 2013 to one, and more and more everyday runners we meet and coach are suffering similar hip-tastrophies.
I myself had big hip trouble more than 3 years ago, but at the behest of Nancy Botting, our “West of Toronto” physio ace treating me at the time, added a series of hip focused drills and exercises to my usual strength training. Shortly thereafter, my hip issues disappeared, and I was able to return to a fairly high level of competition and performance (2011 Ontario Masters Marathon Champ, 2012 Canadian Masters Half Marathon Champs – Bronze, and 2013 Ontario Masters Half Marathon Champ). This past winter however, I got a little complacent and let my hip strength routine go, and before long (a few weeks before Boston) my old nemesis hip soreness had returned, and it’s taken me months to get it back under control.
As bipedal beings, when we run, we derive balance and power from our lower body, trunk, and upper body, so our hips act as a fulcrum and conduit of force transfer during our stride cycle. Any imbalance or asymmetry in our hip strength, flexibility, mobility and stability can be the cause of injuries not just in and around the hips themselves, but right on down the chain—from patella-femoral syndrome, to ITB (illiotibial band) syndrome and Achilles tendinitis.
HIP S.M.U.R.F Exercises – Strength, Mobility, Utility, Robustness, and Flexibility
Click here for a quick review of up to dozen hip exercises you should do to stave off painful, frustrating and debilitating hip injuries in 2014.
Even better, click here for a video review of most of them so you can perfect your form while doing them.
Choose at least 5-6 of these (keeners can try 8 to 10) that you feel best address your weaknesses and/or previous injury history, and build them into a quick routine that you do consistently every week (ideally 3 times, always at least 2). Try rolling them into any other strength training you are already doing—or should be!
Don't believe us? Well just last week Runner's World released a video tips workout specific to Hips and Thighs - Click here!
Don't be a hipster, doofus! - Try it! Your hips (and running performance) will thank you, we promise.
Hip, Hip, Hooray!
Kevin Smith is a full-time coach with Marathon Dynamics and a sometime elite masters distance runner, water running enthusiast, (hyper) active elliptical trainer-er, life cycle-ist, inline speedskater, hockey player, power walker, hiker, reluctant rock-climber, and skinny gym-monkey when not enjoying family time with his wife Sherri and son Sebastian!
Breaking Bad (Chronic) Injuries
By Dr. Cindy Lewis
Long distance 
triathlon and endurance running are blamed for causing many chronic injuries, including those injuries to the knees, hips and low back. And, some studies have shown that more than 50% of triathletes and endurance runners experience injury that interrupts their training at least once a year. However, it’s been shown that the impact caused by either of them can not be directly linked to causing arthritic changes in the joints. So what is it about these sports that seem to result in these persistent and chronic injuries at times?
As a Chiropractor with a patient base consisting of mostly triathletes, cyclists and runners, I see complex overuse injuries on a daily basis. Most of these issues develop over time from muscular imbalances in the core and hips that lead to faulty biomechanics further down the chain. These issues develop without us knowing, until suddenly we start to feel pain. Then, the athlete seeks treatment. The site of pain is addressed and usually the pain goes away. And then the same injury often occurs again some time later and the athlete wonders why. Usually this is because the cause of the issue wasn’t addressed the first time, the faulty biomechanics continue, leading to a change in function throughout the lower kinetic chain, leading to a recurrence of the same pain or a new injury.
So how can we, as endurance athletes, decrease our chances of sustaining an injury due to overuse, or start to correct any issues that might be causing current issues? Well, you really need to figure out what might not be functioning the way it should be – for example, perhaps your core is not strong enough or is not active enough. Maybe you hip range of motion is decreased or your glute muscles are not firing strong enough. Maybe your ankle flexibility isn’t where it should be and that’s causing a change in your foot strike and pedal stroke.
So the first step is getting a functional assessment of how your body is working and what you might need to work on correcting. Once you know what is out of balance and what is increasing your risk of experiencing injury in the future, you can then work with your Chiropractor, a good Physical Therapist or a good Personal Trainer, who have experience working with athletes. You will most likely begin a specific and progressive strength program that is focused on your body’s unique strength and stability needs.
It will take dedication and patience to get where you want to be – this needs to be approached with the same focus and dedication as the rest of your training. In order to get the most out of your endurance training program you need to be able to stay healthy in order to maintain consistency!
Cindy Lewis is a Chiropractor, Triathlon and Run Coach, Personal Trainer and Professional Triathlete. She is available for consultation at Absolute Endurance Training and Therapy in Toronto.
You can book an appointment with her by phone at 416.483.2388 or by email at cindy@absoluteendurance.com
Marathon Dynamics News
Training Plans, Coaching, Group Runs & More
Winter/Spring Training Groups Start SOON!
6 great groups, including 2 new MIDMORNING options, at locations from east Toronto to Mississauga.
Click here for complete info. All sessions are 6:30-8pm, unless noted)1. TUESDAYS - Mississuaga
Welcome Black Toe Running!
Toronto’s newest run specialty shop, BlackToe Running Inc. is now open at the corner of King & Bathurst. Mark your calendars for our Official Grand Opening Event on Nov 23rd.
Stop by anytime throughout the day to take a run in test shoes provided by some of our key suppliers. Krista DuChene who is fresh off her record breaking performance at STWM and two-time Olympian Eric Gillis will also be on hand for Q&A sessions starting at 2pm - right after the MDI lunch.
BlackToe Running has a special connection with Marathon Dynamics as one of the founders has run with MDI for the last few years and we are looking forward to supporting the MDI team. Purple Power Perks are in your future! Stay tuned for more info, and/or click here for a sneak peak!
In 2014, the #1 goal at Marathon Dynamics is to foster team spirit. The past 12-13 years, we feel we've done a pretty good job at customizing training plans, coaching, and hosting intensity workouts for distance runners of all speeds, experience and abilities.
However, one super-critical dimension that we've had mixed success with, is drawing the runners we coach together in significant numbers, on a consistent basis, AWAY from intensity workouts, to do some of their OTHER key runs in groups.
For the coming season, here's what we plan to do to ramp up our teamwork:
1) Bring Group Racepace Runs back! A fan favourite of the MDI approach up until 5 years ago when the city of Toronto basically forced us to stop organizing them. They'll be hosted more informally than in the old days, but the intent is to gather together as many GTA MDI-ers on at least 3 dates (TBA shortly) throughout the coming season, strategically placed to work toward big spring races (and accomodate popular mid-winter ones too)
2) Increase the number, locations (east and west) and times offered (AM & PM), for OMP runs in the GTA, starting in early December onward
3) Facilitate discussion, communication and connection between the runners we coach through social media (Facebook & Twitter)
4) Encourage all "Training Plan Only" and "E-Coaching" MDI runners to join us for the above, and include them in weekly training e-bulletins as well.
5) Promote team identity through offering discounted pricing on our "Purple Power" singlets, for any/all who don't have one yet, and looking to our runners to wear them proudly at all races, and occasionally at workous and other group runs.
6) Brainstorm on the above at our upcoming 3 seasons-end parties this week to explore these and other ideas our creative and imaginative runners may have!
If you’re new to Marathon Dynamics we feel that on every front—from our staff, to our systems, to our services—we can provide the best training plans & personal running coaching, and deliver the best results, for the best price. To find out more about our how our Customized Training Plans work, please click here, and if you’d like more information on our Personal Coaching Services, please click here, and to find out more about who our coaches themselves are, please click here.
* Initial Testing for new Customized Training Plans is available at all sites thru the months of December and January, but please call/email to notify us of your attendance at least 24hrs in advance (alternatively, self-testing is an option...click here for further instructions).
If you’d like to “tawk shawp” re: your goals and plans for next season, the best time to reach Coach Kev for a free consultation is between now and December 2nd (10am-4pm). After that, we kick into gear and things get a little crazy, so call soon: 905 891-3197
Your Faithful Marathon Dynamics Coaches,
Kevin, Jackie, Bruce, Steve, Jennifer, Dera and Kristin
Click here to join us on Facebook
Click here to follow us on Twitter
When Ya Gotta Go...
By Peter Hadzipetros, Marathon Dynamics Runner
You train for months. You eat right, resist the sweets and get all the sleep you need. Your idea of spoiling yourself is a mango-kale smoothie after a lung-searing session of 400-metre repeats.
Living dangerously is staying out past nine the night before a long run.
You listen to your gut.
But, sometimes, it doesn’t listen to you. Maybe even on race day.
Who can forget Paula Radcliffe back in 2005, crouched by side of the road, answering nature’s call during the final miles of the London Marathon? Despite the pit stop, she won the race by five minutes.
But not all race officials will turn the other cheek if you find yourself needing to go with no place to go.
I saw one runner’s day come to an end at the 15-mile mark of the Philadelphia Marathon when he veered off course into a wooded area, dropped his shorts and gave in to that rumbling feeling in his gut.
And, of course, your Boston dream can quickly turn into a nightmare if a race official spies you marking your territory anywhere but inside a porto-potty in the town of Hopkinton.
A running buddy has found himself in Paula’s position so many times, he now goes by the nickname “Corky.”
And then there are those who either won’t answer the call or hope it will go away. I remember one woman who was gunning for a sub three-hour finish at the Scotiabank Toronto Waterfront marathon a few years back.
“That’s an odd tattoo on her calves,” a friend said as we watched the final 400 metres of the race.
“Um, that’s no tattoo,” I said.
I’ve been lucky - for the most part. My gut’s followed the plan in 23 of my 25 marathons. Twenty-two if you count the abomination in Athens. With about seven kilometres to go, the tummy said, “Better take a break. It’s hot, you did Chicago three weeks ago and you’re putting me through this again. I’m doing summersaults.”
So I stepped into a Yannis-on-the-spot and tried to hold my breath. But it looked – and smelled - like this loo hadn’t been cleaned since Phidippides first ran by. Anything that was ready to exit my body regrouped in my core and propelled me to the finish line.
In 2007, it wasn’t the great nor’easter that put a damper on my Boston Marathon. Still, after a 90-second personal hygiene break, I was off to my best Boston finish.
Fast-forward to Erie, Pennsylvania, Sept. 15, 2013. Like most runners on race morning, I’m anal about my bowels. But two trips to the porcelain throne had me feeling things were going to be OK.
Ten minutes before the start, doubt reared its ugly head. Was there time to join the last-minute line-ups? Did I really have to go?
Well, the answer to the first question was a definite “no.” But by mile three, it was clear that the race plan would have to be amended to include a quick visit to the facilities.
It took another three miles to find a potty without a line-up. It’s tough to try to maintain BQ pace with your legs crossed.
The delay was close to two-and-a-half minutes and it was beginning to look like I’d miss Boston because of my gut reaction.
But by 22 miles, fatigue joined me for the ride.
In the end, it wasn’t the bathroom break that cost me another trip to Boston next year: I just plain ran out of gas.
When Peter Hadzipetros takes a break from trying to stay a step ahead of his twin toddlers, he feebly tries to recover his marathon stride. He also squeezes in gigs as a part-time journalist for Globalnews.ca and as the author of Peter's Principles in Canadian Running magazine. He's been writing about running since the turn of this century.
He also recently requalified for the Boston Marathon...just has to wait till 2015 when he's old enough to go!
Phenomenal Results - Fall 2013 Recap
It's a Jungle Out There - By Kevin Smith
A Runner's Evolution - By Kristin Dalzell
Hips Should Be Square - By Kevin Smith
Breaking Bad...Injuries - By Dr. Cindy Lewis
When Ya Gotta Go! - By Peter Hadzipetros
- New Intensity W/O Groups
- Inspired Teamwork
- Hello Black Toe Running!
"I have a hectic schedule and couldn't commit to fixed group runs. Kevin created a customized training plan for me and was always available for e-coaching. Marathon Dynamics prepared me to qualify for Boston with a PB of 3:11. Even better I beat my marathon time last October by 22 minutes! I'm looking forward to working with Marathon Dynamics for Boston. I know the group work would have been ideal but Marathon Dynamics was able to tailor a program around my needs."
Kristin Dalzell after her 1st year with MDI
MDI Rocks! Why? The Personalized Training Plan and the Weekly Group Coaching. I did both. The result? 18 weeks later I qualified for Boston! The Plan was personalized for me, advocated cross training combined with a sensible number of non running days and was easy to follow. So I was realistically able to manage life outside running. And bonus...when I needed my Plan to be tweaked (due to really rough winter weather) it was easily done.
The Weekly Group Coaching got me ‘out there’ with other runners (of all abilities) and my professional MDI Coach. The coaches are runners too and were adept at keeping me on track (literally!) with my Plan by providing encouragement, advice (by email, phone or in person at the weekly workouts) and good jokes! Boston here I come!
MDI Runner Katie Thomas improved her marathon PB by over 15 min and qualified for Boston
“Even more important to me is that Kevin works really hard to foster a friendly and supportive team environment throughout training and coaching sessions... As a result, I have been able to establish incredible new friendships with some great people that share my passion for running.”
New Marathon Dynamics Runner Harvey Foote"Marathon Dynamics’ training program showed me that if I run the race the right way, I can break 3 hours.
My first marathon was painful, but the training for it was a lot of fun, and I would definitely recommend Marathon Dynamics to anyone. Whether you’re aiming for a particular time, or your goal is just to finish, the coaches will design a program that will help you safely and enjoyably reach your goal"
You are a genius! Your plans are magic. Do the work, run the race and get the time you worked for! So happy. 49:03 is an "age equivalent" PB for me!
Thanks MDI...you've never let me down!
"8 months ago I was immobilized on an hospital bed with severe injuries suffered in a horrible motorcycle accident. I just ran my half marathon in 1:29--an 8 min PB!
This would not have happened without MDI's help. The personal plans are very effective at keeping you focussed & the camaraderie of the group running sessions and coaches push you to the limit without you even noticing it!"
.