Slater Fletcher, a Sourthern California resident, got into sport to shed some weight, and little did he know he’d actually be a natural at logging in big miles and doing so fast. He’s been to the Ironman World Championships and has placed high in many other mountain bike and adventure races. His latest venture was the Zion 100, his first shot at the distance, in which he placed second overall. We talk with Slater about his latest race result, experiences in sport, what motivates him, and much more.

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On this special episode we’re joined by EventsOnline.ca‘s Steve Fleck, a longtime triathlete and expert on the sport. We talk about the latest in ITU racing, this year’s Olympics and the athletes, as well as the growth of triathlon, long-course racing and the allure of Ironman, Lance Armstrong’s return to sport, and much more!

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Ben Greenfield joins to answer your questions on using a liquid diet to promote weight loss or other alternatives, is caffeine dangerous for one’s risk of death while running marathons based on what previous deaths tell us, solid food or gel/carb drinks on 100+ milers — which is better for energy intake and to prevent GI problems, adding proteins to long distance training/racing (if so amino acids or whole foods), thoughts on using a pre work out drink like jack 3d, and more. Ask your questions on out facebook page.

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Lucho joins to answer your questions on a weakness associated with low HR issues despite a rather fast pace, is training with a heavy pack dangerous for mechanics, Renato Canova methods to tolerate higher lactic acid concentrations and improve lactate clearing, pace differences in treadmill vs. road, cycling cadence to help run cadence, good books for cyclists, speed work for a 50k, pre-workout energy drinks, and addressing cardiac drift with MAF running.

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This article is part of Endurance Planet’s ultrarunning article series. If you have questions, comments or feedback about “Choosing the Perfect Pair of Running Shoes”, please leave it below in the comments section…

Overuse injuries such as plantar fasciitis and Achilles tendonitis are very common among runners, particularly in those who participate in ultramarathon events. But these overuse injuries can be prevented, and in fact, can very well be  minimized just by using the proper kind of running shoes.

Know the type of feet you have and how they gait when you run

Determining the exact type of your feet and how they touch the surface when you run is imperative if you really want to acquire that perfect pair of ultrarunning shoes. Neutral stable feet tend to land the surface evenly and so are less prone to injuries. Meanwhile, those with pronation problems, wherein feet roll excessively either outwards or inwards while running, tend to suffer more from blisters and overuse injuries.

Fortunately, knowing your feet type and gait is much easier now. There’s always your trusty sports podiatrist to consult. Also, most specialty running stores now have machines that take images of your feet while you run. Once you know these details, then you’re much better equipped at choosing the shoes that will be suitable for your ultrarunning endeavors.

Choosing your running shoes

There are tons of brands of running shoes in the market right now. And most will highlight new special features which, back then, were unheard of. There are stability shoes, the motion control ones, the lightweight types which are supposedly ideal for training, and the extra cushioned kinds. Given such countless options, it’s then a bit challenging, especially for the novice runner, to choose a pair of shoes. But to avoid the confusion, always keep in mind these two things:

Model

Pay careful heed to the models of running shoes and the features each have. If you have neutral stable feet, then a neutral model with decent cushioning will be your best bet. Steer clear of shoes that are advertised as extra cushioned, especially if the added padding is located in the heel area. The body tends to apply more force to the heels when wearing extra cushioned shoes, so instead of avoiding injury, you’ll in fact become more prone to plantar fasciitis.

Meanwhile, if you have pronation problems, then running shoes with just about the right stability features are the most ideal. These shoes have added motion control pads which are usually found from the heel to the ball of the foot. Stability shoes tend to be harder overall because of these additional features so you have to be careful when choosing a pair. The shoes need not have to be hard to the feel. If they feel like bricks underneath when you run, then this pair has excessive stability features.

Size

Proper fit is just as crucial as the model of running shoes. And most of us tend to make the mistake of buying shoes that are a little tighter than what’s healthy and sustainable for our feet. Ultrarunners should even be more careful when selecting the size of shoes to acquire to ensure that the dynamic movements of the feet are accommodated yet protected as well. Sports podiatrists advocate that a whole thumb’s width should be present between the tallest toe and the shoe. But you may require half a size bigger if you utilize special shoe inserts.

Summary

Do you have questions about running shoes, or what you’ve read so far? Do you have any ultrarunning pointers of your own to add? Please leave your feedback, comments and questions below, and we promise we’ll respond.

The Ethos Endurance Festival is a brand-new endurance race series that includes live music, which is debuting in Temecula, Calif., on Saturday, May 19. On today’s show we have Ethos President Michael O’Neil joining us to talk about the inaugural race weekend and a little on his own history and career in endurance sports, which includes managing some of today’s top Olympic triathletes.

As a special offer to our listeners, we are going to give a code to the first 25 people to email Endurance Planet, which you can use to get a free race entry to the May 19 event. Just email admin@enduranceplanet.com with the subject line: ethos festival. Also be sure to listen in for some other great offers from Mike and Ethos that he’ll share on the show.

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Ben Greenfield joins to answer your questions on pH balance in athletes, reactive hypoglycemia, how to fuel if kidneys “can’t handle” certain foods, vegan food sources of amnio acids, and alcohol and the athlete – is light beer better? Ask your questions on our facebook page.

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Ultrarunning: What You Should Know Before Getting Cortisone Injections for Your Running Injuries

This article is part of Endurance Planet’s ultrarunning article series. If you have questions, comments or feedback about “What You Should Know Before Getting Cortisone Injections for Your Running Injuries”, please leave it below in the comments section…

 Ultrarunners are among the elite group of athletes who will inevitably have to deal with overuse injuries. And regardless of whether or not ultrarunners practice proper exercise mechanics and form, or wear ample protective gears, or take in the right kinds of food, drinks and supplements, overuse injuries, sadly, will be a reality among those who are into this endurance sport. But the great thing is that there are a number of treatment options to choose from and one would be cortisone injections.

Just what exactly are cortisone injections?

Cortisone is a type of steroid which is released into the blood stream by the adrenal gland during stressful situations. Natural cortisone is primarily short acting, while the synthetically produced version, the kind which is delivered via injections, is designed to be more potent and thus is longer acting too.

Cortisone injections are utilized primarily to treat inflammations. The steroid is injected directly into an injured area and it instantaneously decreases swelling. Because of this, pain in and around the inflamed area then lessens as well. Cortisone injections take effect immediately once administered although arrival of relief can vary. Some experience it in as little as hours, while others only notice pain subsiding after two or three days from the steroid’s application.

What should I expect during and after the cortisone injections?

The size of hypodermic needle which will be utilized will vary. Typically, a small needle will be used during routine cortisone injections. However, a larger sized needle may be chosen by your doctor especially if fluids need to be drained from the injured area prior to cortisone administration.

Injections generally cause little discomfort especially if a small needle is used. But pain can be a possibility if your injury is particularly inflamed, or if a wider area needs to be applied with the steroid. During this case, the doctor may opt for anesthetic and may either inject it along with the cortisone or apply a topical version of the numbing medication to the injured area.

As was mentioned, pain relief brought about by decreased swelling in and around the injured area will usually take place a few hours to a couple of days after injection. And full improvement is typically noticed after about 2 to 3 weeks. Meanwhile, the full effect usually lasts for 3 to 4 months. A handful of side effects are a possibility though and which may immediately take place after cortisone administration. These are:

• Cortisone  flare – This condition happens when the steroid crystallizes within the injected spot. Swelling and pain, normally more severe than before the injection, will be experienced. Cortisone flare, as believed by some doctors, is a positive sign as it purportedly indicates that the steroid has indeed been administered correctly into the injured area. Cortisone flare can cause significant discomfort and may last for a day or two. Icing the injected area, taking in aspirin, and getting some rest should help relieve discomfort.

• Whitening of the skin – The area right around the injection spot may lighten a little.

• Infection – Infection is always a possibility whenever injections to the skin are made. Sterilizing the skin with alcohol or povidone-iodine prior to injection should minimize infection risks.

• Elevated blood sugar – Insulin-dependent ultrarunners will need to vigilantly monitor their blood sugar levels after cortisone injection as the latter can cause blood sugar spikes.

• Tendon rupture – Repeated cortisone injections bring about weakening and potential rupturing of the tendons.

• Loss of fatty tissues – Fat atrophy, which leads to loss of fatty tissues, is another long-term negative effect of cortisone injections.

As was mentioned, these steroid injections have long-term debilitating effects. This is why doctors advocate no more than 2 injections in a visit, and no more than 4 injections within a year. And ultrarunners need to watch out, particularly those who get multiple injections for treatment of plantar fasciitis. Repeated administration of the steroid can bring about fat atrophy which causes loss of the essential cushion of the feet making walking or running a painful activity. Worse, tendon rupture, which can sometimes only be repaired through surgery, may happen as well.

So talk with your doctor first and foremost. Learn all there is to know about this kind of treatment and make sure you are aware and feel comfortable about the potential side effects before you head out and have cortisone injections for your ultrarunning injuries.

Summary

Do you have questions about cortisone injections, or what you’ve read so far? Do you have any ultrarunning pointers of your own to add? Please leave your feedback, comments and questions below, and we promise we’ll respond.

Lucho joins to answer your questions on recovering from broken toes in time to race an ultra again this season, planning walk/run strategies, advise on running shoes and thoughts on barefoot/minimalist footwear, mentally preparing for a long race and keeping focused and strong while coping with the stress of long running, metatarsal stress fractures, difference in the training effects of running 80 miles per week in single runs or as two runs each day, building up run mileage for a half-ironman after coming off an injury, how running helps mountain biking, finding your ideal weight without getting too lean and losing power, planning to go from 5x/10k racing to half-mary training, and more.

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Brad Culp, editor of LAVA Magazine, joins us to talk triathlon news. We preview the ITU World Triathlon San Diego race set for May 12, and the big weight it carries for the U.S. Men’s Olympic Team especially, as well as the U.S. Women’s Team. We also recap the 5150 St. Anthony’s Triathlon, preview Wildflower Long Course and talk about some other upcoming races and the pro athletes who’ll be competing.

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Rich Roll is an ultra-endurance athlete who’s also one of the fittest guys alive. He is a strict vegan and leads by example with his healthy lifestyle. On May 22 he’s releasing a new book called “Finding Ultra” that talks about his journey and lifestyle (click link to find out more and pre-order). On this show we get a taste of what to expect in the book, as Rich shares his story, and talks in depth about his vegan diet. Listen for advise on how to make a vegan diet work as an athlete, Rich’s favorite foods, tips for eating out, staying motivated, how your body adapts to your diet and much more. Great info for the vegan and non-vegan athlete out there!

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Seems I'm back to neglecting this blog, but more important priorities are -- well -- prioritized!

How about I copy/paste a snippet of an email exchange with a friend of mine about the upcoming Untamed New England race.  He asked me how the 2012 course was looking and my response:

I'm particularly excited for the first 36 hours of racing that feature some of the best (in my opinion) stages of the race . . . this means even the slow teams will get to enjoy the epic cross-country treks, whitewater rafting, etc.  First course cut-off comes AFTER that really juicy stuff, so I suspect the mid/back pack teams will come away with a tremendous experience even if they race 2 days in what the race winners complete in under 24 hours.  Historically, our slower moving teams could end up with a death march or long forgettable bike legs to catch-up to the rest of the race, but this year we planned specifically to avoid that.

 

This article is part of Endurance Planet’s ultrarunning article series. If you have questions, comments or feedback about “The Risk of Drinking Too Much During an Ultra”, please leave it below in the comments section…

There’s a lot of advice and guidelines for handling dehydration. Most of the sports drinks available out there are often marketed as solutions to thirst. Running all those miles in an ultramarathon can certainly drain you of much needed fluids and you probably know about the risks that entails. What may not have been emphasized enough however is the danger of swinging to the opposite direction – drinking too much or over-hydrating. You wouldn’t naturally think that you could take in too much water while running and sweating under all that heat or humidity. But it’s a real risk that can result in what is known as hyponatremia.

Too much fluids and not enough salt

That is basically the internal situation in your body when you have hyponatremia. Sodium is an important substance that keeps your muscles and nerves functioning properly. Most of it is found in the blood or other body fluids outside your cells. There is a normal or balanced state between the amounts of sodium in relation to the fluids in your body. When sodium in the blood dips below the minimum range, most likely lost through sweating, fluids move into the cells to restore the balance. Most cells could accommodate this swelling except for the brain cells which are restricted by the skull bones. This is why majority of the symptoms of hyponatremia are neurological.

Symptoms and indicators

The condition is sometimes called water intoxication and an ultrarunner suffering it will be exhibiting an abnormal mental state. Early on there’s going to be nausea, headache, and vomiting. Then as the condition grows worse there will be confusion, hallucinations, loss of consciousness, and the very dangerous chance of slipping into a coma. Weight gain is another sign that doctors at an ultramarathon’s aid stations look for. When a runner’s weight is up that usually means he’s been taking in a lot of fluids and may possibly not be eliminating enough of the excess.

Balancing act

The complicated aspect about this condition is that there isn’t really any hard and fast rule that defines how much weight gain or fluid intake is excessive or dangerous. Drinking a lot of water by itself is not a bad thing. It only becomes dangerous when it isn’t balanced with a proportional intake of salt. Another factor that comes into play is when the rate of sweating is low such as what usually happens to those going at it a very slow pace. Then there is also the possible secretion of what is called anti-diuretic hormones (ADH), a physiological reaction to all that stress the body is being put through running an ultra. Diuretics are substances that make you urinate more like coffee so you can easily see how ADH can increase the risks of hyponatremia.

In the end proper management of fluid and salt intake and elimination is a balancing act that is different for every runner. The important thing to remember is to be conscious and careful about how you refuel and if the food or drinks you’re taking have enough sodium. Watch out for any of the symptoms and take advantage of any medical services being offered at the aid stations, even if it’s just to monitor your weight. There’s nothing wrong with slowing down or cooling off for a short while if you start feeling bad. If you ignore the early signs, you might have to face a bigger problem later on down the trail.

Summary

Do you have questions about hyponatremia, or what you’ve read so far? Do you have any ultrarunning pointers of your own to add? Please leave your feedback, comments and questions below, and we promise we’ll respond.

On this special episode of Endurance Planet, we catch up with the president of Extreme Endurance, Sandy Kellin. Find out what’s new with the product and hear about some success stories from users–pro endurance athletes and beyond. Sandy will also discuss the premise of Extreme Endurance and the mechanisms by which it works, how soon you will see a difference, the correct dosages, and more. EP listeners can get a 10% discount on Extreme Endurance with the code: “planet” in the coupon code section upon  purchase.

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Ben Greenfield answers your questions on if it’s beneficial to drink beer during an ultra, understanding ketosis, glutamine and BCAA for endurance athletes, tasty fish oil supplements, protein sources for vegans and vegetarians, does a vegetarian diet hurt recovery and performance,  and more. Ask your questions on our facebook page.

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Dr. Dvaid Minkoff joins this episode of Ask the Doctor to answer your questions on the effects of ADHA medication on athletes, severe nausea after ultras, the potential risks and harms of wearing sunscreen and why sunscreen may not be required in all cases, nagging calf strain, gaining water weight with NSAIDs, compression while sleeping, side stitches while running, foot injuries, and a fllow-up on hs-crp levels. Ask your sports medicine questions on our Facebook page.

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This article is part of Endurance Planet’s ultrarunning article series. If you have questions, comments or feedback about “Chiropractic and Sports Medicine Techniques for Ultrarunners”, please leave it below in the comments section…

Overuse injuries are those caused by repetitive strains imposed by incorrect exercise form and/or technique. There are the usual medication options to treat such injuries but not all ultrarunners respond well or even choose to go this route. Fortunately there are chiropractic and sports medicine techniques that provide an alternative solution. Addressing overuse injuries with chiropractic techniques will require not only treatment of the actual site of injury, but manipulation of the parts of the body which have dysfunctions.  Here are three examples successfully used by practitioners in treating the overuse injuries ultrarunners commonly encounter.

1. Active Release Technique – ART is a chiropractic technique which has been developed and improved by Dr. P. Michael Leahy. ART utilizes more than 500 specific moves for treating a host of problems affecting the muscles, nerves, tendons, ligaments, and fascia.

A typical session will usually start out with the ART practitioner evaluating the patient’s soft tissues to assess its texture, and to check for presence of tightness and abnormal conditions in the muscles, tendons, nerves, ligaments and fascia. Treatment is then applied onto the affected area through the application of directed pressure while simultaneously moving specific parts of the patient’s body.

Common ailments in runners such as back and shoulder pain, headaches, knee problems, and plantar fasciitis are just some of the problems which can be swiftly and oftentimes permanently resolved by ART.

2. Graston Technique – The Graston Technique is an innovative treatment which uses six specially designed stainless steel instruments that facilitate accurate detection and treatment of injuries. This technique, which was originally developed by athletes themselves, cures not just acute injuries, but a whole host of chronic conditions which are often thought of as permanent by the patient.

The specially sized and shaped stainless steel implements will be utilized by the Graston Technique practitioner to palpate the patient’s body. Abnormalities such as fibrosis or inflammation on the soft tissues will then be manipulated, again with the use of the instruments, to gradually promote healing.

Many athletes have noted the effectiveness of the Graston Technique. And because acute and chronic injuries can be efficiently treated, the need for anti-inflammatory medications – intake of which can directly affect an athlete’s performance during a sporting event – will be reduced.

3. Kinesio Taping – Kinesio Taping has long been in use in sports. It is the practice of applying elastic therapeutic tapes onto specific parts of the body. Kinesio Taping is utilized both as a treatment and as a performance booster during actual sporting events.

Kinesio Taping has been proven effective in preventing over contraction of the muscles to avert injuries or to relieve pain on treated areas of the body. Kinesio Taping also proves an invaluable support mechanism for muscles that have been previously manipulated to correct muscle and joint dysfunctions.

Summary

Do you have questions about chiropractic and sports medicine treatment techniques, or what you’ve read so far? Do you have any ultrarunning pointers of your own to add? Please leave your feedback, comments and questions below, and we promise we’ll respond.

Lucho joins Ask the Ultrarunner to answer your questions on sex before a race, muscles “not firing” and if that’s true, rule of don’t run more than 4 hours, feet falling asleep during runs, planning for last bit of training before 100-miler, more on MAF — is it necessary for bike/swim too and can you ever let HR creep up, elliptigo for cross-training, planning training for ultras and other run distances, side stitches on the run, taking a break when you’re burnt out,  and much more.

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This article is part of Endurance Planet’s ultrarunning article series. If you have questions, comments or feedback about “Lower Back Pain and Running an Ultra”, please leave it below in the comments section…

Lower back pain can happen whether it’s just regular daily activities or the intense training and competition of an ultramarathon. More often than not the problem for ultrarunners is poor posture. Some practitioners of this extremely challenging sport just aren’t conscious and don’t notice how far their spines bend backwards when running.

Admittedly, the resulting fatigue involved in running all those miles can easily make one lose focus. It’s hard to worry about running form when you’re also dealing with thirst, hunger, and all the other aches that come with an ultramarathon. But without proper form weight doesn’t get distributed evenly and the lower back gets more load than it should carry. Naturally that part of your body is going to complain.

Stabilizing and mobilizing muscles

Poor posture is often the result of weak core muscles – those groups in your abdomen, hips and back. Because certain sports involve only a particular range of movements, some muscle groups get more developed than others. This muscle imbalance can easily lead to improper movement and form. To better understand this, you can divide your muscles into two general kinds, those that help you move and those that help you control movement. A well-developed example of mobilizing muscles in runners is the hamstring, while the iliotibial band is an example of a stabilizing muscle.

Mobilizing muscles are unavoidably built up in the course of training. It’s the stabilizing ones that are sometimes taken for granted. In terms of the lower back, some of the muscles you ought to focus on strengthening are the transverse abdominals, multifidus, and pelvic floor. These three are known to support the spine and with more strength can be developed to reduce excessive movement of that particular body part and area. The glutes are said to be important as well as they help keep the pelvis steady especially when bearing weight only on one leg – the actual state that occurs with every foot strike. A steady pelvis is a stable and supportive platform for your lower back.

Strength building and coordination

You probably won’t find a lack of materials and references when it comes to strengthening core muscles, from the standard crunches for the abdomen to the more inventive ones that are meant to build up the glutes. There is a recent study however from the University of Copenhagen that proposes coordination be developed alongside muscle strength.

Having stronger stabilizing muscles increase the capacity to maintain better posture and efficient movements but according to the Copenhagen study that may not be the only way to achieve optimum biomechanics. The researchers divided the volunteers, all of whom have experienced lower back pain, into two groups. One group did the typical strength and endurance exercises for the lower back. The other group carried out special coordination exercises. After the set 3-month period, both groups were asked to accomplish a certain series of workouts that would test their backs. There were no significant differences in performance between the strength-trained group and the one trained in enhanced coordination. Strength may but will not always lead to better movement. You can develop agility in parallel and still save your lower back from pain.

Summary

Do you have questions about managing lower back pain, or what you’ve read so far? Do you have any ultrarunning pointers of your own to add? Please leave your feedback, comments and questions below, and we promise we’ll respond.

Ben Greenfield answers your questions on if beet juice really does enhance endurance performance, benefits of green juices, quality protein powders other than whey/soy, clearing up nutrition facts on sweet potatoes (and that we don’t have real yams in the U.S.), tribulus terrestris and it’s uses for a testosterone enhancer, the best way to roast nuts so they don’t go rancid, and more. Ask your questions on out facebook page!

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Ben Greenfield answers your question on stomach bloating during runs and with Extreme Endurance, whether deli meats be avoided and why, should soy in sports nutrition products be avoided especially with hypothyroid, “super carbs”  in products such as UCan & Genr8 Vitargo, types of sugars in sports nutrition products, ideal pre-triathlon/marathon/long bike race event dinner and breakfast, Type II Collagen and HA supplements for tendon issues, diluting sports drinks available at races to 1/3 solution, is nutrition required or is it ok to forgo calories in Olympic triathlons, and more.

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We’re excited to have Dr. Mark Klion back on the show to answer your questions on stomach bloating during fartlek runs, a couple cases of severe leg pain after some tough/long workouts, is it possible to prevent or alleviate varicose veins, when–if ever–is it OK to take NSAIDs and for what cases, and should you be 100 percent recovered from plantar fasciitis before getting back to exercise. Aak your questions on our facebook page.

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This article is part of Endurance Planet’s ultrarunning article series. If you have questions, comments or feedback about “An Ultrarunner’s Strong Hips Can Lessen Leg Injuries”, please leave it below in the comments section…

Ultrarunners naturally tend to look for solutions that directly involve the affected or injured area. You’ve probably tried various running shoe designs, supportive insoles, straps and braces, and all manner of devices meant to correct or compensate for less than ideal feet, leg, and knee structure and movement. When you have to face all those miles you’re certainly going to need all the help you can get.

But have you ever thought about your hips? And how flexibility and strength at that joint are just as significant contributing factors? Recent researches (one from the University of Calgary and another from the University of Northern Iowa) however have actually pointed out the significant relation of hips to leg movement and how making the hips stronger can actually prevent leg injuries.

Adduction and abduction

These are the two general types of movements that your extremities make in relation to the imaginary centerline of your body. Adduction is movement inwards or towards the center and abduction is movement outwards or away from the center.

There are various muscles and connective structures along your legs that control these two movement types. One of the major ones that help control leg adduction is the iliotibial band that runs the whole length of your upper leg on the outer side and is connected to the tibia or shinbone on the lower end and to the hips on the upper end. The position and function of the iliotibial band is one example of how the hips are inherently involved in any leg movements.

Hip strength and leg mechanics

Irregular or excessive movement in the legs has often been attributed to over or under pronation. In other others, the feet are the first ones to always get blamed for leg injuries. But the new study from the University of Calgary mentioned earlier actually tested volunteers who had knee problems and gave them a routine set of hip strengthening exercises. The findings showed a positive change in the leg mechanics of the volunteers. Their strides improved in such a way that made their legs shift and absorb force in a more efficient manner. If hip muscles play a vital role in stabilizing leg movement, it follows that with stronger hip muscles your leg movement becomes more consistent. This in turn makes you less prone to injury.

Three examples of hip strengthening exercises recommended by the study involve building up hip abductor, flexor, and external rotator muscles. The activities involve use of an anchored elastic band that serves as a counter for the leg you’ll be moving. Here are brief descriptions of each:

• The hip abductor exercise requires the tied leg to be raised up and sideways while in a standing position. The elastic band crosses in front and is anchored to the side, and the leg you’ll be standing on should be positioned behind the band.

• In the hip flexor routine the band is anchored to the back and the aim is to raise the tied leg forward and up with the knees straight. This should also be done standing.

• The external rotator exercise is done sitting down. The band is anchored to the side and crosses in front. In the starting position, the tied leg is crossed over the untied one. The requirement is to move the tied leg outwards to side and then return to the starting position.

These exercises are recommended be done after a training run and not before to avoid tiring out the relevant hip muscles and thus actually make your stride less stable during the session. All movements in the exercise should be controlled and done on a 1-2 count moving out and then another 1-2 going back to the starting position.

Summary

Do you have questions about hip strengthening exercises, or what you’ve read so far? Do you have any ultrarunning pointers of your own to add? Please leave your feedback, comments and questions below, and we promise we’ll respond.

On this special episode, we catch up with San Diego-based Pro Triathlete Mac Brown, who has a full season ahead in hopes to secure another slot to the Ironman World Championships. Mac, a Team Timex athlete, is now an Extreme Endurance athlete and on this show we’ll hear his thoughts on the product. Will also hear about how Mac came to be a pro and how his career has evolved in the sport.

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Answers on what to do when a demanding job leaves you drained and affects training quality, the deal with compression socks for ultrarunners (wear during competition?), keeping “healthy” lower legs, walk-run strategies fro an ultra, managing taper madness, strength exercise ideas, overcoming a plateau in run performance, is there harm to running up to marathon distance with an extremely high HR and how to fix that, Lucho’s training as of late with more run volume and how he’s handling it, stress fracture healing time (and is that next race possible?), juggling ultra training with other commitments and family, and more. Ask your questions on our facebook page under the designated post.

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Ben Greenfield answers your questions on eating nuts/dried fruit on long runs and better alternatives, managing food intake on hard and easy training days, managing food cravings, the deal with chocolate milk, insight on the benefits of coconut milk/oil, and proteolytic enzymes. Ask your questions on our facebook page!

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This article is part of Endurance Planet’s ultrarunning article series. If you have questions, comments or feedback about “Shin Splints and An Ultrarunner’s Lower Legs”, please leave it below in the comments section…

Shin splints happens to athletes of sports that involve a lot of sudden and shifting movements which consequently put a lot of pressure on the lower legs. If you’ve ever run a trail ultra, then you know that ultrarunners are susceptible too. In fact according to The Physician and Sports Medicine journal, this kind of injury comprises around 13 to 17 % of all running injuries.

What are shin splints?

This injury to the lower legs is commonly characterized by pain in two possible areas. It could be felt on the front and/or outer side of the shin, or it could come from the lower and inside part. More often than not the discomfort comes at the start of a training activity, eases up during the session, and then returns afterwards. Some pain may also arise when the feet and toes are bent back. There are cases where you might feel small lumps along the inside of the shinbone.

When athletes feel pain anywhere along their lower legs they usually call it ‘shin splints’. But the phrase frequently serves as an umbrella term that may actually refer to a number of specific conditions. The thing about shin splints is that it shares similar symptoms with other lower leg injuries like stress fractures for example.

Medical professionals use the term medial tibial stress syndrome (MTSS) and some specialists say that the pain comes from damage or inflammation of the sheet that covers the tibia (the larger bone in lower leg or shinbone). Athletes and runners have a penchant for self-diagnosing their aches and discomforts. If your lower legs are on the line however, it would certainly be safer to have them examined and accurately diagnosed by doctors.

What causes them?

Most of the experts agree however that shin splints or MTSS is typically the result of too much force and pressure applied to the shinbone and its connective tissues. This stress more often than not is biomechanical in nature or comes from bad training practices. Overpronation for example is said to be a contributing factor to this injury. A sloppy running form can stress out the connective tissues as well. Excessive mileage is an erroneous practice that ultrarunners often commit and shin splints are just one of the injuries that can result from this mistake.

How to prevent shin splints

There are the usual therapeutic and medication solutions to relieve lower leg pain. But you need to address the causes of this injury in order to more effectively avoid or prevent it from becoming a recurring problem. Footwear and possibly corrective supports appropriate to your foot type might be necessary. Always be conscious of your stride movements and avoid making heel strikes as much as possible. At the same time, don’t always run on hard surfaces. Try other softer but stable terrain to give your lower legs a break from the hard rebounding force that comes from pavements. Tight calves are more susceptible to stress so stretching is important to make them flexible and better at absorbing pressure. Exercises that involve flexing your feet and toes upwards and towards your shins can make the muscles attached to the tibia stronger and thus making your lower legs more resilient against shin splint injury.

Summary

Do you have questions about shin splints, or what you’ve read so far? Do you have any ultrarunning pointers of your own to add? Please leave your feedback, comments and questions below, and we promise we’ll respond.

Race season is here! Brad Culp, editor of LAVA Magazine, joins us to recap Ironman Melbourne and the Mooloolaba ITU World Cup, and preview the Ironman 70.3s this weekend in Oceanside, Calif., and Galveston, Texas, as well as the Leadman Epic 125.

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Ben Greenfield answers your questions on fighting fatigue with good nutrition and more, will you overtrain if you use Extreme Endurance, are their risks to hunting and consuming wild game, calorie intake on non-training days and the role of appetite, and good journals/online resources for health, nutrition and fitness research and news. Ask your sports nutrition questions under the designated post on our Facebook page.

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This article is part of Endurance Planet’s ultrarunning article series. If you have questions, comments or feedback about “Knee Injuries to Watch Out for in Ultras”, please leave it below in the comments section…

Statistics on reported knee injuries for runners appears to be quite varied. Some say as high as 60 to 70 percent, while others figure a third of all running injuries happen at the knees. These numbers apply to runners in general but it wouldn’t be hard to imagine how the greater challenges of ultramarathons could increase the chances of knee injuries occurring.

As disparate as these numbers are, they do seem to underline the same thing – knees are a much vulnerable part of your legs. They are fairly complex and sensitive structures after all, and being crucial joints, they also get much abused by the act of running. The hilly courses that would usually be part of a trail ultra can be especially unkind to your knees.

Two common knee injuries

The two knee injuries that are said to typically plague runners are: 1) patellofemoral pain syndrome or runner’s knee, and 2) iliotibial band syndrome.

Runner’s knee is actually a general term that can refer to several conditions. The usual description is that the kneecap (patella) is rubbing the wrong way against the end of the thighbone (femur) on which it rests. There is no single cause for this occurrence. It could be damaged tendons, worn out shock absorbing cartilage, or misaligned kneecaps. High-arched feet or conversely flat feet can lead to excessive twisting movement of this joint. Uneven leg muscle development, particularly weak quadriceps can also be a factor. Whatever the cause, the pain is commonly located at the front of the knees.

Meanwhile in iliotibial band syndrome, the pain is usually felt on the outside edge of the knees. The iliotibial band is a connective structure of tissue and muscle that runs along the whole outer side of your thigh, starting from the hip all the way to the knee. As you bend and straighten your knees, the lower end of this band moves over a knob at the lower end of the thighbone. If the band is inflamed or swollen, this normal motion is going to result in pain.

How to avoid them

Start with making sure you have the right shoes that compensate either for a high or a low arch. Then work on your stride movements. The basic technique of leaning forward and avoiding a heel strike can actually do a lot to reducing the force that travels from the foot all the way up your body. That means less shock for your knees to absorb. Also keeping your feet and legs aligned and facing the direction you are running (rather than splayed out to the side) will reduce the possible twisting motion and force that hits your knees with every foot strike. Your knees are designed to hinge forward so try to keep them within that kind of movement as much as possible. Since the way your foot is built and the way you stride is highly relevant, the right footwear and running form, can help you avoid unnecessary wear and tear on the tendons, ligaments, and cartilage around your kneecaps as well as the iliotibial band.

Stretching of course is also a helpful practice. Some doctors say there are more injured runners during spring because (as they speculate) such enthusiasts are so eager to start running in the warmer weather they forget to stretch. Stretching your hamstrings and doing leg lifts while lying down are some example warm ups that would be good for preventing runner’s knee.

As always let pain be your guide and adjust the volume and intensity of your training accordingly. The dangers of doing too much too soon can never be overstated.

Summary

Do you have questions about common knee injuries, or what you’ve read so far? Do you have any ultrarunning pointers of your own to add? Please leave your feedback, comments and questions below, and we promise we’ll respond.

On this special episode we get to know Scout Bassett, 23, and the hardships she’s overcome that have made her one of the strongest athletes in sport. Scout is an above-the-knee amputee whose sights are set on this year’s Paralympics in track and field. She’s also an accomplished triathlete having competed in USAT National and World Championship races. Find out how her early life helped shaped this woman into the amazing person she is today.

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