Stretching or not stretching?

A fellow runner at the 2011 Ridgeway run is wise to stretch but I'm less sure of his atire!

Quite a lot of fuss is made by some people about stretching (and in my line of work, "doing a stretch" means something completely different).  At the gym, some men or women do a quick bit of stretching just before they go treadmill running but most do none.  Continuing the people watching theme, some stretch after a run but most don't do any at all.  Just about everyone seems to walk away alright, although some stagger and some do look stiff.  When I was getting into running I saw this taking place and started to ask a few people about this and got a variety of responses.  It seems the views fall into three distinct groups:

The pre-exercise stretchers
These are generally the ones who appear newbee novices and do one or two stretches for just a few seconds and then go full blast on a treadmill.  A former colleague swore by this and passionately warned me I was heading for serious injury without doing this.  Now having read about this, it is likely this is not beneficial unless the muscles have already been warmed up in some way.  Stretching cold muscles can lead to injuries and yet being nice and loose is important before a race.  Therefore a jog or bike ride is a great way of warming, loosening up before having a stretch.

The post-run stretcher 
The post-run or race stretchers look as if they have a bit more experience and certainly don't rush the stretching.  When they stretch they hold the position for 20-30 seconds and most look comfortable.  Some, on the other hand, look as if they're in some pain.  Some look very supple and agile, lean and slim.

Why stretch at all?
Stretching is pulling the muscles as far as they would normally extend and then a little extra.  This creates tiny microscopic tears in the fibres which are then repaired afterwards, making the muscle fractionally longer.  Our bodies are wonderful at this.  Do this often enough and you'll find you have increased your flexibility - you can take longer strides or maybe touch your toes a little easier.

And the benefits?
There are benefits at many different levels.  For the runner, stretching helps improve your running form - i.e. your balance, posture and efficient movements - less of those awkward, jerky painful looking movements.  It gives increased flexibility which is perhaps useful in running over uneven ground or having to take long strides going up a steep hill or even taking three steps at a time.  For people leading sedentary lifestyles, sitting around doing nothing will grind you to a halt sooner or later.  Everything will become more difficult and require more effort, which is when a vicious cycle is just going to get worse and worse.

And me?
I have learnt to do a few stretches which I do after a run and NEVER before.  I can feel the benefit and I can feel the penalty of having gone too far for too long.  It's a case of learning a little more about the workings of my body through a little bit of trial and error.  There are many kind of stretches I'm learning - calf, back thigh, hamstring, front thigh, bottom (gluteal muscles), hip flexour, inner thigh, outer thigh and lower back muscles.

An important thing to remember when stretching - and this is really important - is not to go too far for too long.  Just go to the point of starting to feel a little uncomfortable , holding it there for 20-30 seconds and then easing off.  Remember, it's about making tiny little tears which are easily repaired over night - not torn ligaments that require surgery!

If nothing else, it forms part of the cool down process, a chance to relax and reflect on what I've just done or achieved.

Blogging in 2011

I've enjoyed blogging this year and it started as a New Year's resolution last year (when I didn't really do much) but this year I thought I'd put in some more effort.  Enjoying it is two fold: firstly there is sharing my thoughts with you my audience and secondly and just as important, I have enjoyed reading other people's blogs.  Some of these blogs are listed in the right hand column below.

Some stats:
December 2010 - 38 views, that's all!
By December 2011 - over 18,000!  Not bad for my first proper year.  I have set Blogger not to count my own views
Comments - 159 including my responses.  How can I make it more interactive....?
Adsense income - only £31.88.  Just as well I'm not depending on this for an income!
Audience - in order of page views - UK, USA, Germany, Netherlands, Canada, Ireland, Russia, Belgium and Spain.  There are plenty of others with fewer page views.

Referring sites - Cycling info, Thorn cycles, CTC
Most common search terms - Sauncony ProGrid review, Thorn Audax Mk3, human hand, Brooks B17

Blogging in 2012
I would like to develop a few things.  Firstly as I like people and find people interesting, encouraging and value other insights, I want to develop more interviews, guest blogs etc.


Most popular posts:

Review Saucony ProGrid Omni 10 31 Jul 2011 642 Pageviews Thorn Audax Mk3 - my first 1,000 miles 4 Jun 2011, 4 comments 602 Pageviews New year, new bike! 8 Jan 2011, 4 comments 354 Pageviews A Cyclist's Breakfast 29 Jan 2011, 1 comment 265 Pageviews Injury update 21 Feb 2011, 4 comments 239 Pageviews Thank you Many thanks for visiting my blog and especially so if you are a regular reader.  I value encouragement  and constructive criticism alike, so please do feel very welcome to leave me a comment.    A particular 'thank you' to those who have kindly included my blog as a link from their own website. Reminder Just as this blog charts my efforts to stay in good shape, please be encouraged to do the same in terms of your physical, mental health.  Above all, don't forget your soul.

Long term review - Saucony ProGrid Omni 10

My well used Saucony ProGrid Omni 10 running shoes

You may already have read my previous review  of these running shoes written on 31st July, almost 5 months ago.  Back then I was quite pleased with them but not exactly over-the-moon having been upsold by a shop which has now gone bust.  Now having run even more in these and used them alongside a pair of Brooks Vapor 9, I can say I'm now delighted with them and would happily buy another pair.  Although maybe I'll do another post some other time about having 2 pairs of running shoes, let me say now I think it is a good idea.  If you run daily, having a spare pair allows extra drying time, especially if you (like me) enjoy running through all kinds of mud.  Also, it does no harm to allow the shoes to rest and regain some of their structure having been pounded for a few miles.

They really have grown on me and I'm having to face up to the fact they must be nearing the end of their life now.  Overall I like the comfort on longer runs the best.  With ordinary short runs, running shoes just merge into each other.  The Saucony's have that something "extra" that brings some comfort just as I need it.  I like the stability and confidence I get from these, with their predictable sure footedness.  That's important to me as, to be honest, my balance could be better.

Below is a photo I took this morning of the heal; evidence they have seen better days.

Evidence of being nearly worn out after 600+ miles

Related: 

Review Saucony ProGrid Omni, 31st July 2011

Brooks Vapor 9 - early days

Christmas break challenge - update

In my previous post I said I was going to run every day during the Christmas holiday.  Here's the briefest of updates:

Running
Yes I have now run everyday and thoroughly enjoyed it.  Even on Christmas Day itself I went out for about 5 miles, at daybreak, just before breakfast.  We were staying at my Mother-in-Law's place at a nearby village and I remember doing exactly the same last year except that was in the snow and ice.  This Christmas, by complete contrast, is very mild.  Each run is before breakfast and I set off just before sunrise while the whole world seems to be fast asleep.  I've not seen another runner since Christmas Eve, now that's depressing.  C'mon everyone!

I have truly felt the benefit of running everyday and alternating between short runs (about 3 miles) to longer runs (6.5 miles and upward).  Today I ran my favourite Hilly Route, in reverse and added a little extra diversion making a total of 8.5 miles.  I felt great afterwards!  However I have maybe over done it - a leg muscle in post run bit of stretching.

Each day when I've headed out I have felt stiff and have found the first 1 or 2 miles hard going, almost to the point of turning back (something I never so).  It's always worth it to carry on for my planned distance.

Cycling
Apart from a couple of trips to Sainsbury's, I haven't cycled since 23rd December which although I may miss it, I've just not had the chance.  Still, Rachel has treated me to the book 'Cycling home from Siberia' by Rob Lilwall.  The strapline is 30,000 miles, 3 years, 1 bicycle - an extraordinary journey through Papua New Guinea, Tibet and Afghanistan.  I'm going to enjoy settling into that in the new year.

Food
Wow I can tell you my calorie intake has been raised somewhat over the last week, what with invites from other families for food and conversation.  Everyone's being so good in accommodating me as a relatively new vegetarian  (thanks Everyone - you know who you are!).

Christmas break challenge

My Christmas Challenge
One of the blogs I follow is the well written Fiona Outdoors and she's recently mentioned her self imposed challenge to run every day during December.  That sounds a great thing to do as it's very easy to eat a few more calories at this time of year.  I take my hat off to her while I think of all that Scottish snow and ice as I hate running in those conditions. I could only do that by alternating short runs (3m) with longer runs (6-10m).

I only picked up on this a few days ago and so I can't match this, being this far into December but I can run or cycle every day during the Christmas holiday.  We're not going away this Christmas and so there's nothing to stop me from now until the 3rd January when I return to work.

Cycling home from work
Yesterday I cycled to work, first time this month as far as I remember.  It just seemed a nice way of rounding off the year and I planned to "knock off" early.  The office building itself was very quiet for the whole day, perhaps only 25% colleagues in anyway.  The route to work was 13 miles and it seemed strangely hard going and I knew I had lost a lot of my "cycling muscles" and form in just a few weeks.  The ride was uneventful.  Coming home in daylight for a change was great. Knowing that we'd just passed the winter solstice brought a strange beauty to the ride.    As I started the journey home there was some drizzle in the air which, before long, turned to rain and so I decided to take my favourite long way home!  This added on a few more miles and a good hill to climb (and whiz down on the other side).  It just felt so good, such a wonderful way of leaving my work-related thoughts and worries in the office.

The super veteran in the gym
The previous two days I had been to the gym and amongst other things, I ran 10k in a remarkably ordinary time. What was truly remarkable was getting chatting to a fellow runner on the treadmill alongside mine.  He had been running a few minutes before I started and was going well with a good running form.  In our conversation he disclosed he was 61.  I truly admire him.  In one sense, yes, he looked 61.  His hair was almost white and he had a few wrinkles but also had a good measure of experience, of wisdom and encouragement in his words.  However, he ran like a lean, fit athlete half his age.  Modestly he mentioned he was running the London Marathon again this year after he had asked about my planned marathon time.  I felt his modesty would have prevented him from telling me his time, which I knew would be impressive for anyone, let alone a 61 year old.

I asked if he'd always been a runner.  "Only from when I was in my 30s, when I gave up playing football.  I did have a break a while ago when I had a small Achilles heal operation".

We both acknowledged the benefits of running, both staying in good shape physically and mentally.  When I explained the driver for my running is to control stress levels, he knew what I meant.  We commented, briefly, on the sedentary lifestyle of many and how they're heading for early graves.  Even the men working with free weights in the gym who were building up impressive muscles and weightlifting strength are not necessarily heading the right way.  What's the point of being a weight lifter and getting an early heart attack?

I can only admire someone like that.  Someone with the discipline to run in all conditions, month by month, year by year.  It is my hope I can be in that good shape when I'm 61, God willing.  Finally back to my challenge.  Yes a good thing to do over the Christmas break.  Of course, I'll feel the benefit and enjoy it but it's not just the next 10 days I should be thinking of, the real challenge for me, is over the coming years.  To keep going, don't let-up for fear of it being too difficult to start again.  Rachel, my ever tolerant wife, was told by a Doctor it's important to hit 50 in good shape.  Otherwise those niggles or health issues won't go away, they'll just carry on creeping forward and dragging you down.  So, this is another reminder as I approach the big 50!

Top tips for intermediate runners

Following on from my recent Top Tips for New Runners, here are my Top Tips for the next stage.  Probably not very scientific but straight from the heart (I mean the trail).

Get into a pattern
The chances are you're already well on the way to having a good pattern going but it is worth consolidating.  Aim  to run 3 or 4 times a week, each of variable distances. I normally try to have my longest run at weekends and shorter, possibly faster or more intense runs, during the week. How does your routine work?  Can you run easier in the mornings or at other times of the day?  Myself, mornings are better before breakfast but in reality it is mostly in the evenings nowadays.

Running uphill
Depends where you live and the surrounding terrain but do try to encompass a couple of hills in your run.  I hated the thought of trying to run up a hill to start with but actually it readlly does become easier the more you do it.  Try to find a hill that takes 1 or 2 minutes.  The benefits are increased cardiovascular strength and improved muscle tone.  If you live in a flat urban areas, try and find some stairs to run up and down on.

Build the distances
Add 1 mile each week to your long run. This I have found to be a sensible approach as when I tried to do more I was exposing some weaknesses leading to a potential injury. I have had to learn to be patient, to build myself up gradually. Training programs, widely published by Runner's World are helpful.

Interval training
Following on from running uphill, aim to include some intervals.  This means once you are warmed up, perhaps after 15-20 mins, try sprinting to a specific point, maybe about 100m away.  Run as fast as you can and then coast or jog to recover, then resume your normal pace before you try it again.  Like running up hill, this has some real benefits.

Clothing
If you haven't already done so, buy a couple of "technical" tops.  These are synthetic materials designed to wick sweat and allow there to be a natural coolness.  Most effective if it is close fitting.  I wear track suit bottoms if the temperature is sub zero, otherwise a pair of shorts.  Running in sub zero temperatures challenges me the most - knowing what or how much to wear is difficult.  Gloves are needed and normally a hat.  It has to be very cold or windy to wear more than a simple base layer.  I never run when its hot; even in the summer I run at dawn or dusk for a variety of reasons.  These include avoiding the heat, it suits my routine and these are normally the most beautiful times of the day.

Read
Reading this blog might be helpful but there are plenty of others and the Runners World magazine is informative. I have learnt a lot from reading what other people are up to, makes me feel as if I'm not the only person who would ever struggle with something.  I like reading inspirational blogs.

Enter a race!
Very worthwhile and so motivating! By nature I have never been interested in sports at all but this has been an exception. By racing I have found I can pitch myself against others, to see how I fare and I have not been disappointed. Once that race entry has been submitted you have a target, something to aim for, something to give you that extra bit of focus. Besides, using it as a way of clocking your own ability against others is good and I'm sure everyone remembers their first race!

Rest
Very important to avoid injury and the levels of rest from one person to another must surely vary but in knowing this for myself has been helpful. Certainly after a race or a long run I need to have a rest to allow my body to repair itself. I never mind this as I know I am being built to be a little stronger each time. Not only is it worth factoring in some rest in any given week, please do bear in mind that the may be times when you should rest for longer; perhaps a season or longer. Naturally it wil take much longer to get going again afterwards but you can never escape the fact that rest is important and ignoring the need for it is to our peril. Periods of rest need not be periods of no exercise at all as it could be that retaining fitness can be done in other ways as well - perhaps using a rowing machine, a cross trainer or cycling (which as you know is something's I love).

Review - The Food Doctor - raw seeds & nuts

This is a brilliant little pot of good foods and not very sticky, exciting, gooey, sweet or sickly.  Instead it is very nutritious and filling.

On the face of it, it is fairly expensive at £2.99 but it does give you a good balance of seven ingredients which you could go and buy in bigger quantities and save some money.  The 210g is a handy size and there are not many ready packed foods like this and so it could be a real challenge to find another source of food which gives so much for the price.  I quite liked reading the blurb on the inside of the packaging which clearly gives a stream of principles; this one is number 3 and reads as follows:

"Variety is the spice of life and by eating a wider range of wholesome foods you are more likely to get the nutrients your body needs.  Try a new food every week to make life more interesting and help keep you motivated to eat better forever"

How right they are with this principle and it's true, a varied diet of wholesome foods is vital.  A little bit of this mineral here, a little bit of that phytochemical there, makes all the difference.  So what exactly is included and are they any good?
This is what is in the pot:

Sunflower seeds 35%.  Contain vitamins E, B1, B2, B3.  Other minerals to improve skin ans help tissue repair.
Peanuts 20%  Good for protein, fibre and unsaturated fats.
Pumpkin seeds 15%  Contains Magnesium, copper, selenium and vitamins B1, B2, B3
Almonds 8% Good for lowering cholesterol, enhancing antibody production to protect against some cancers
Hazelnuts 7% Contain a good range of nutrients and vitamins E, B1, B2, B3, B5, B6 and copper, zinc and iron
Coconuts 5%  Contains vitamins A, B & C

This food has the advantage of travelling easily (not fragile) and not needing refrigderation and ideal sprinikled over breakfast cereal in the morning, adding to my reputation of having gravel for breakfast.  It could be used sparingly as a snack while cycling but I'd recommend washing it down with plenty of water.  It takes a while to digest as it's very filling, so not too much in one go!

This along with other similar products are available on The Food Doctor website

Vegetarian parsnip bake - easy recipe

I love parsnips, especially in the winter and came across this simple recipe which I thought I'd share.  I'm sure those nice people at Goodness Foods won't mind too much.  

Makes six servings but for the above photo I have doubled the quantities.

1.5lbs parsnips, peeled, topped and tailed.  Cut or slice into smaller chunks for boiling

1oz butter (or a vegan alternative like Pure but not quite so nice)

generous dash of milk (the creamier the better but semi-skimmed is okay)

3oz grated cheddar cheese

3oz chopped nuts (peanuts or mixed nuts are ideal)

3 desert spoons of cranberry jelly or sauce

handful of fresh chopped parsley (or a desert spoonful of dried herbs)

handful of cranberries

1oz of breadcrumbs

Method:

1. preheat the oven to 180 degrees
2. grease the cooking dish with a little butter
3. boil the parsnips for about 10 minutes; until they're soft
4. once the parsnips are cooked and drained, add the butter, herbs and milk before mashing
5. spoon about half of the mashed parsnip into a oven dish and smooth over
6. spoon on a thin layer of cranberry sauce and evenly sprinkle some of the nuts across the dish
7. cover with the remaining parsnip, smooth over with the back of a spoon
8. add the remaining mash parsnip, smooth over
9. spoon on a little more cranberry sauce and spread it evenly around
10. sprinkle the remaining nuts, breadcrumbs, cranberries and finally the cheese
11. bake for 15 - 20 mins, until golden brown

It's as simple as that and really tasty and nutritious provding you go easy on the butter or replace it with a healthier alternative yourself.  As parsnips are the principle ingredient, it's worth bearing in mind they are high in fibre and contain potassium (helps maintain good blood pressure), vitamins C and K and folic acid .

The cranberries are good as indeed all fruit is but I was a little alarmed when I read the ingredients on the packet of Whitworth's dried cranberries. Among the health properties of cranberries are they are full of antioxidants and reputed to be good for urinary tract problems, especially infections. The first ingredient is sugar, followed by dried cranberries (41%) and vegetable oil.  To be fair, Whitworths are not the only ones doing this, other packs of cranberries from other sources have been similar.  I'm sure you'll agree it is a shame, having all that sugar.

Guest blogs welcome

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