Here are articles by Gary Moller about endurance training

Here are articles on this website by Gary Moller about endurance training for events like the Oxfam Trailwalker 24 hour Charity Walk or Run. This newsfeeder updates every time Gary writes a new article. To keep up to date click on the subscription tab at the bottom of this newsfeeder page.

For additional information about health, fitness, nutrition and medical matters, try doing a Google Search using the key words "gary moller" + "key words". For example: "gary moller calf muscle cramp", or "gary moller pronating feet". Alternatively, you can use the search boxes to the right of this article using key words.

If your query has not been answered, you may write to me here (fees may apply in some cases)

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So; sore muscles are good for you!

Here is a well-written expression of the "party line" that is taken by most medical and physical conditioning experts about delayed onset muscle soreness:

"The good soreness that makes you stronger is called DOMS (Delayed Onset Muscle Soreness) and is caused by microscopic tears in your muscle fibers. It is not caused by lactic acid buildup. When muscles are damaged, they produce healing prostaglandins that cause muscles to become bigger and stronger than before they were exercised vigorously".

Gary Moller comments:
So, DOMS is "good soreness! This is rubbish. DOMS is not good for you.

For a start, the damage to healthy cells which you feel as pain, swelling and stiffness (DOMS), releases massive amounts of cell debris into the body. This debris is toxic to healthy cells, principally because it is rich with oxidants that damage the healthy tissue that is already depleted and exhausted following the workout. Flooding the body with oxidising toxins accelerates the ageing processes. This might be why excessive exercisers do not live as long as those who exercise moderately.

Recovery from exercise that causes DOMS takes from 2-5 days and further vigorous exercise within that period will delay recovery and may even lead to complete breakdown in the form of an injury or infection.

A further problem with doing too much exercise that causes DOMS is the steady loss of flexibility. As any long distance runner will ably demonstrate, the steady loss of flexibility causes the eventual grinding to a halt with passing years. This is because the repair process always has the damaged tiisue shorten and harden a little each time. Again, any runner will tell you that attempts at maintaining flexibility by stretching is painful futility. In fact, most runners give up, other than during token spells such as during injury time!

Exercise:
Take several people off the street and have them walk as fast as they can up the stairwell to the top of the tallest building you can get access to. Have them come down in the lift. Take another group and take them to the top of the building and have them walk quickly to the bottom. Contact them 2 days later and have them rate 0-10 any DOMS.

What you should discover is the group that walked up will report little or no DOMS than the other who will probably report being semi-crippled and this will last several days!

This demonstrates that not all exercise is the same; despite the walking down was far less strenuous, the strenuous walking up was far less damaging to the body. Furthermore, the down walkers, have significant losses of leg flexibility and this loss is lasting.

Conclusion:
Exercise that has the muscles actively resisting being lengthened (eccentric contractions) causes DOMS; whereas exercise that has the muscles actively shortening (concentric contractions) only has little or no DOMS. Activities that have high amounts of eccentric include: running, lifting and lowering weights, jumping and lunging. Activities that do not have much eccentric work include: swimming, paddling, cycling, pushing hydraulic exercise machines and walking on the flat.

Try cycling for example: With no preparation, go ride for as long and as hard as you can. The chances are you will have a really sore bum from the seat, a stiff neck and sore hands from a poor bike setup; but your thighs which you thrashed to a standstill will only be mildly sore and tired the following day. By day 2-3 you will be easily able to repeat the workout. Now, I would never suggest that you attempt the equivalent with eccentric-soaked running, would I?

Final Conclusion:
Not all exercise is the same and don't believe everything the experts say. Finally, if you want to slow the ageing process and to be physically active well into old age, I advise you to choose your exercises with care.

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How one long distance runner found his way

Kevin writes:
Went for a 3hr easy run today, and I feel good.

I began running seven years ago, with a history of hunting, tramping, and working out doors, I thought I would be fit enough to adjust. I remember watching runners doing the Kepler Challenge, and I felt I was getting to old to start at the bottom, so I set my sites high, and decided to do the Kepler the following year. Six months out from race day, I put on my old sneakers, and at a steady pace went for my first run, I arrived back home with blisters on my feet, and for the next week I could hardly walk. After I recovered I bought myself a pair of running shoes, and set off again with my own training programme, throughout that six months, I had lots of injuries, groin, shin splints, twisted ankles, sore muscles, you name it. On race day I made it around, but only just, and I kept saying repeatedly, I would never do this again. But after I learned to walk again, and my body got back to normal, and being a slow learner, I thought I would have another go.

Looking on the net for some sort of training program, I decided on a seven-day on, and two days off, which I ended up with more injuries, frustration, and stress. I did four more Keplers, and then I took a year off, to let my body heal completely. While looking up the Rotorua marathon on the net, I came across Gary’s training programme, and this is where things started to change for me. I rang Gary, and he put me on to some supplements, and we talked about a training program, which involved three long runs and one short fast run per week, it has made a big difference, I used to think recovery was a good nights sleep, now I only run every other day, I feel so much fresher, and I haven't had any injuries. It is much more enjoyable.

I would say to anyone who is thinking of taking up any sport, or just wants to feel better, give Gary a call, don’t be like me, and do it the hard way, start off right. Thank you so much Lorraine, for taking the time to answer my questions, you have been a big help, I shall change my ways and heed your advise, It has been so neat to have two professionals to work with. Thank you.

Here are our video presentations to Kevin's most recent queries.

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Link

An interview with Olympian, Lorraine Moller, about her autobiography

An interview with multiple Olympian and marathon bronze medal winner, Lorraine Moller, about her autobiography which is being published in October 2007

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Running a marathon: How to prevent chafing callouses and blisters

Chafing callouses and blisters are synonymous with the word “marathon”. Areas most affected are the soles of the feet, the sides and insides of the toes, back of the heel, inner thigh, groin, armpits and the nipples.

Any material that slides and rubs be it shoes, socks, shorts or a singlet will eventually rub the skin raw, as will any skin that rubs on skin. Wet skin or material; be that caused from sweating, plashing water on the body or from rain will accelerate the rate of damage.

Thickened hard skin, in the form of callouses is the body’s protective mechanism against repetitive rubbing and pressure and is typically seen on the side of the feet toes and back of the heels. Unfortunately, callouses are prone to further rubbing and consequent irritation because of their prominence relative to surrounding healthy skin.

Prevention of damage to skin consists of several measures, depending on the problem. These centre mainly about reducing rubbing and irritation by careful selection of clothing, socks and shoes, ensuring proper fitting of shoes and protecting vulnerable areas like the groin and the nipples.

• The first thing to do is to ensure that your running shoes are the correct size, both in length and width. Get your shoes properly fitted by the shoe store. Be aware that one foot may be larger than the other. Wear the type of sports socks that you intend to run in when you are selecting a new pair of shoes.
  
• Socks should be a good quality sports sock that wicks away excess moisture, provides some cushioning, is the right size and is resistant to bunching up and crinkling.
  
• Ensure that running shoes are flexible at the mid sole. If they are not, rubbing pressure will be placed on the heel regions of the feet.
  
• Do your main runs in your old shoes while you take a week or two to run in your new pair. Always have two or three different pairs of running shoes that you alternate now and then.
• Keep your old shoes that should still in good condition, in the car boot on race day just in case you misplace your new ones.
  
• Fit a pair of Formthotics Active inner soles (Available from www.myotec.co.nz). Formthotics Active soles are heat moulded to the shape of your foot. This can be one of the most effective measures you can take to prevent callouses and blisters because your foot is held snugly in the shoe, reducing slipping and sliding about.
  
• If you have weak feet, the feet will tend to collapse and spread inside the shoe as muscles tire. If you think this is happening, fit Formthotics Active inner soles and you must do the foot exercises described earlier in this book.
  
• If you have thick calloused skin, sand paper or very carefully cut off the excess thick dead skin. If you are going to do this, do so a month before the marathon and not the day before!
  
• Properly lace the shoes. The most important part of lacing is to ensure that the upper laces by the ankle are pulled firm, otherwise the foot may slide forwards when running downhill, slamming the toes into the front of the shoe. Furthermore, the shoe may lift at the heel when running uphill, rubbing the back of the heel. This can be a real problem if you purchased shoes that are of limited forefoot flexibility.
  
• If the forefoot is laced too tight, you may suffer numbness and burning of the sole of the foot, especially if you have thick sports socks, so take care with your lacing.
  
• When you run, consciously think of relaxing the toes as you push off. Some people have a bad habit of aggressively clawing the toes hard into the sole of the shoe.
  
• Use liberal petroleum jelly for underarms, groin and any other areas that may rub.
  
  
  
• I recommend Chafe-Ease which is more effective and much more pleasant than petroleum jelly. Chafe-Ease contains various beneficial ingredients including antiseptic tea tree oil (Chafe-Ease is available from www.myotec.co.nz).
  
• I would advise caution about applying any kind of lubricant to the feet that may inadvertently cause slippage within the shoes while running.
  
• If your inner thighs rub, experiment with thigh length lycra underwear that fits snugly against your groin and thigh with your usual running shorts on top. This causes fabric to rub on fabric, rather than fabric on skin or skin on skin.
  
• Wear a quality sports bra and make sure that you have put it to the test in training, especially to see if it chafes when damp.
  
• Tops and singlets should be of a soft fabric without pronounced seams. Tags and labels may be removed to prevent irritating rubbing.
  
• Avoid tops that are tight across the back of the neck. The armpit area should be low cut.
  
• For those wearing only singlets or shirts, band-aids placed over the nipples will save a lot of pain and even some blood!
  
• Trim your toenails regularly with the last trimming being no less than a week before the race.

Happy running folks!

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Please help - I want to run a marathon!

"Dear Gary,
I am a 27 year old male who is currently living in XXX. I am desperate to run a marathon and have never done any excessive long distance running before. I find it hard to motivate myself to run, even though I am a keen sportsman. Last year I trained for a half marathon in XXX, however I got shin splints and could not attend. I was running around 12km a day when this happened. I am in a state of unrest as my fitness is poor and I am putting on weight. I eat rather healthy but tend to drink with mates on the weekend.

I was wondering if you could give me some motivational goals and techniques to encourage me to achieve my ultimate goal of a marathon. Would the Rotorua Marathon be out of the question and would I need to set a target for a future date?"
__________________________________
Gary Moller responds:
First of all, it is far too late to prepare for this year's Rotorua Marathon but not too late to start focusing on 2008. Make that your long term goal.

I find that the best way to get really fit and hardened for running an event like a marathon is to commit to a whole variety of lesser events that are no more than about a month or two away. Right now New Zealand is awash with mountain runs, 5 and 10km fun and charity runs and even events like the Oxfam 24 hour 100km wlk/run. There are also duathlons that anybody can do and these are often held in exotic places. For example, I am doing the 10 km run section of the Mt Holdsworth mountain duathlon this weekend while a mate does the cycle sections.

Events that grab my imagination are now getting promoted on this website and in various e-pubs, so keep an eye out for these. You can also find events by going to the various sports websites that are listed to the left of this article.

Frequently entering these events keeps you focused and motivates like nothing nothing else. They are not so punishing as to leave you injured and otherwise overly wasted.

You do not need to train hard daily. I would never run 10km every day nowadays because the fatigue and injury risk are excessive. It is much better to do three longer, steady runs per week with relative rest in between and to do an extra session preferably in the form of a shortish race that does not completely waste you. Please read this training guide which has just been substantially updated.

Shin splints hint that you have been doing too much running too soon and probably without sufficient in the way of recovery days. You probably have pronating feet. Please read this e-pub and do the exercises diligently.

If you start doing this right now you will find that your fitness steadily improves and you will be excited and motivated by each event as it looms on the horizon

Perhaps you can interest your drinking buddies in entering a few adventure races!

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How much training should a marathon runner do in the gym?

I get many variations on this question and the answer is this: "Very little". About 15-20 minutes, including the warm up and no more than three times a week.

Running a marathon is an extreme activity and the only way to prepare is to get out on the road and the trails and grind out the miles day after day, month after month. The specificity principle of athletic conditioning dictates that the closer you replicate the activity or event that you are aiming for the better prepared you will be. So, if you are going to be running on pavement, then most of your running should be on pavement and certainly not on a stepper, cross-trainer or even a treadmill. If there are hills on the course, then you must train on hills. If there is soft or uneven ground then you should be running on similar surfaces a good deal of the time.

Photocourtesy of: Nobby Hashizume

It is often argued that the gym is used for "core conditioning". Well, you don't neeed a gym and again the specificity principle says that a runner would be better off doing exercises and drills that condition the body's core specifically for running. This can be done by doing running drills like bounding up slopes (refer photo), stride-outs, accelerations and various agility drills. Done right, these drills superbly condition the body without adding unnecessary muscle bulk.

All that you need to add to the training mix is the following in the order given:

• Chinups off a tree or bar - about 5 reps will do
• Press-ups - about 10-20 is fine
• Hanging from a bar and pulling both knees to your chest (for the hips and abdominals) - about 10 will do
• Lifting a modest weight from the gound to above your head - 10-20 is fine

Move quickly from one to the other and, if you feel enthusiastic, do up to three sets and do this 2-3 times a week. If you feel like doing a fourth set, my advice is to go for a run around the block. You are training to be a marathon runner - not a weight lifter. Believe me, Arnold was never a good runner - it was all special effects.

If you have a gym membership, this is your 10 minute workout. If you worry about all that money you are paying on gym fees and not making much use of the gym then do your runs from the gym and use the showers. Better still, run to the gym and back.

By far the most important thing is you must get outside and run if you want to finish a marathon in reasonable shape.

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How do I overcome the "stitch" when running?

ia

"Hi Gary

I have decided Im going to do my first half marathon this year in October - I have an average fitness level playing netball twice weekly, swimming once a week and biking 11km each way to work at least 3 times a week.

I have dutifully set my alarm clock 20 minutes earlier than the norm and have pre-set out a kilometre circuit I can run from my door (using my cars km clicker).

After 3 weeks of training I am up to a comfortable 2km run in around 8 - 10 minutes but havent been able to bust past this distance due to stitch pains under my rib cage, right hand side.

Ive researched extensively into "the stitch" and have tried the thumb pressure for a few minutes technique, relaxing my gut, walking for a bit til it subsides and I run on an empty stomach (no food or water) in the morning (around 6.20am).

I know this is beginners stuff and I REALLY want to overcome my 2km brick wall so I can have a go at the Akld Round the Bays in March."
"Frances"
__________________________
Gary Moller comments:
The stitch as described here by Frances is most likely caused by either jostling stress on the ligaments that support the stomach, poorly conditioned transverse abdominals or from spasm of the diaphragm muscle. Because she is suffering stitch early in the morning before eating or drinking, it is reasonable to initially preclude the stomach ligament theory and to concentrate on the diaphragm. We will deal with the transverse abdominal muscles possibility in another posting if the following recommendations do not work.

The diaphragm is a broad, thin muscle that inflates and deflates the lower lobes of the lungs. It naturally works hard when running. Because of its broad expanse blood supply to it can easily become inadequate during exercise and it only takes a few of its fibres to cramp up to cause disabling pain.

Although Frances is quite fit relative to most women, she is still a novice when it comes to running. This kind of cramp is most common in beginner runners who breathe quite hard despite the relatively slow pace. As endurance training continues it becomes less of an issue because breathing becomes less intense and the proliferation of capillaries in the diaphragm means a much better blood supply to the areas that were prone to cramping.

It is possible that Frances might be low in magnesium (most people are) and a course of maganesium over three months would be interesting to trial and highly recommended.

Here is what I advise Frances to do in training:

• Commence her morning runs with five minutes of power walking before breaking out into a steady trot. This will give time for her circulation to wake up and be fully pumping before revving the engine.
• Run steady on the flat sections of her running course, power walk up and down hills.
• Power walk 2-3 minutes at the slightest hint of the stitch coming on.
• Do one long run/walk per week of from 2-3 hours right away, such as on a Sunday morning. The idea is to get the time on the feet right away even if it is 90% walking to start with. This could even be a weekly hike with a light back pack through the Hunua or Waitakere Ranges (Frances is in Auckland) with all of the running during the week.
  

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How do I run with my wife when marathon training?

"Hi Gary
Thanks for the training tips for the Rotorua marathon. My wife and I are going to run it. I have run 2 before... around 3:15-3:20 finishing time. My wife has run a couple of halves around 2:15. We obviousily run at different race sppeds but do a bit of training together on the long runs. I would like to get closer to the 3 hour mark if possible. She wants to complete the marathon.

My question is....

is it ok to continue to run together for the long runs up to 3 hours? The pace we run at is slower than my race pace but good for her.... Is this a good idea or will it hinder my training as I would be running faster on race day."
______________________________
Gary Moller comments:
Three hours on your feet is your training goal. I do not see any point in running longer than that. The risk of injury and excess fatigue cancels out any added benefit if there is any.

Work out your respective aerobic thresholds (AeT) this way:

• Wear a sports heart rate rate monitor each
• Run as fast as you can for 20-40 minutes preferably in a race and get your average pulse during the mid sections of the run (After the first five minutes and before the last 5)
• This average heart rate is your anaerobic threshold (AT)
• Your aerobic threshold is about 10-20 beats per minute below this.

So, if your AT is 160 beats, then your AeT is about 140. You can not run a marathon above your AT heart rate. Your AeT is probably the fastest you can run a marathon. If you exceed your estimated AeT you will surely hit the wall during a marathon.

When training with your wife, you must not have her trying to keep up with you by exceeding her AeT. Do not worry if the long Sunday run is easy since it is time on your feet drinking water only that is important. Run at her AeT or slower.

On the shorter Tuesday and Thursday runs is when you try to run for 1-2 hours nudging your AT here and there. On the Saturday is when you do much shorter, faster runs that exceed your AT for several minutes. You would do all these runs at your pace and your wife at her's. If you are doing these runs together, have your wife send you the long way round now and then or have you drive harder up a hill or run ahead and then run back.

Be sure to gradually build up the training volume and intensity to a peak prior to the marathon and make sure you have "rest weeks" as outlined in the training guide.

Follow these suggestions and the rest of the advice that is on this website and in the marathon training guide and both of you will be assured of personal bests.

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Recipe for producing a champion performance: Just add Baking Soda

Baking Soda May Help Exercisers
Sodium bicarbonate, commonly known as baking soda, is used as a medication to neutralize stomach acid in ulcer patients and as a home remedy for stomach distress. Now researchers in Greece have shown that it may neutralize the acid in muscles during intense exercise and helps athletes to exercise longer (Medicine & Science in Sports & Exercise, October 2006).
If you run or cycle as hard as you can, you start to breathe hard, and suddenly your leg muscles start to burn because your muscles have become acidic. Its the burning in your muscles that forces you to slow down. Muscles get the energy to move your body from the food that you eat.
Carbohydrates are broken down step by step in a chain of reactions to release energy for your muscles. Each step requires oxygen. If you have enough oxygen, the carbohydrates are eventually broken down to carbon dioxide and water that you can blow off from your lungs. However, if you cant get all the oxygen that you need, the series of reactions stops and lactic acid accumulates in your muscles and spills over into your bloodstream. The acidity in muscles caused by the accumulation of lactic acid is what makes your muscles burn.
When acid is exposed to an alkaline or base, it combines with it to neutralize the acid and form water. What would happen when an athlete takes the base, sodium bicarbonate, before he competes? He would be able to exercise longer if the bicarbonate got into the muscle and neutralized the burning caused by the acid. The authors of this study showed that higher doses of sodium bicarbonate were more effective in preventing burning.
This exercise aid is still experimental, so we will have to wait for further research to see if it really works. Source: Dr. Gabe Mirkin's Fitness and Health e-Zine January 21, 2007
_________________________

Gary Moller comments:

This is not new. Athletes have been playing around with baking soda since 1980 and probably much earlier. Experienced athletes gave it the short shove very quickly because its benefits are minimal for the properly prepared athlete and the stomach upsets from the bicarbonate neutralised any theoretical benefit. Quite simply; when you are competing at extreme intensity, like running 1500m track the last thing you want to be taking is anything that upsets the stomach and intestines. Researchers are hoping this old trick will gain some new legs. No doubt it will eventually end up as an expensive wonder additive in sports drinks.

As far as recipes go for producing champions there are no short cuts short of doing a Landis or a Schwartzeneggar. Even if baking soda works one must question its use just as one should question the use of large doses of caffeine. With regards to the burning feeling in the muscles that Dr Mirkin describes the solution is as follows:

• Eight to ten years of endurance training including a weekly 2hr + run or 3hr + cycle on nothing but water. This trains the ability to use fat and encourages prolific capiliarisation of the muscle.
• Ensuring an alkaline wholefoods diet that is high in antioxidants, the B vitamins and minerals including magnesium and calcium. There is a good case for supplemetning with these to boost natural intake.
• Periodically developing one's anerobic capacity to its maximum prior to seasonal peaks in competition.

Fifty years ago, athletics coach Arthur Lydiard, got the recipe right. The performances of his athletes would still be competitive today, if one were to factor in improvements in track and shoe technologies and the widespread use of rabbits nowadays. Oh, yes - and rampant cheating (you could include the rabbits here)! With a few minor modern adjustments and the application of modern nutritional stategies and the old recipe is as robust as ever.

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Here's an event to challenge you!

The Gentle Annie is one of those roads that you have to do at least once in your lifetime and what better than to do it on your mountain bike?

It is only a few weeks away and entering now is the best way to force feed your New Year's fitness programme. Its not technical - just about anybody can do it. There's just a few hills and a lot of gravel between the start and the finish - that's all.

I have just entered my partner, Alofa - but she doesn't know this yet! I hope she does not mind. See you at the start.

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Link

The ten most important rules for training for running or walking a marathon

Give yourself time and be consistent. You need at least three months of training to have the stamina to complete a marathon. So, whether you have three months or six months to go before the big day, get your shoes on and start your training now! Be consistent. Have a training plan that progressively increases the mileage covered and stick to it week after week, month after month.

Get time on your feet. It’s not so much the mileage or speed; but time spent running and walking that prepares you for completing the marathon. Very gradually build up to doing one weekly run that is up to three hours duration; or, if you are walking, your goal is four hours on your feet. This is your goal about 4-6 weeks out from the marathon, after which you ever so gradually reduce so that you are fresh and raring to go on race day!

Make your journey to the marathon interesting and fun. Try making every training session different from the last one. Explore new places. Organise mystery runs with your mates. Get lost and get very fit. Play “chase” now and then. Do the occasional day-long or multi-day hike (Even if you are a runner, a long hike in the bush is wonderful physical conditioning).

Do not over-train and ensure you recover. You only need to do three long runs or walks per week (Plus one short, faster one, if you are really serious). While you should be active on the day in-between, you must ensure that you are as close to fully recovered before the next long training session. Make every fourth week a relatively easy “recovery” week. Have your regular training partners; but do the majority of your training on your own so that you go at your pace and distance and do not risk being constantly dragged along too far and hard too often by others. The risk of injury and illness is too high.

Run or walk mostly on trails. Training on roads and pavements is especially hard on the legs; especially if there is an unrelenting off-camber. Train on trails that vastly reduce the impact shock and which vary the stresses on the legs with every stride. You will find you can go longer and faster and still recover in time for the next session.

Eat a nutrient rich diet. Your body cannot recover properly or build strong, healthy tissue if your diet is lacking in essential nutrients. Have a home made Super Smoothie that contains proteins, carbohydrates, vitamins, minerals, essential oils and antioxidants within an hour of finishing each training session.

Keep hydrated. Weigh yourself before and after a training session: If you lose 1kg then you must replace this by drinking 1kg of fresh water (1 liter), plus an extra ½ liter for good measure over the hour of finishing. You will later be able to dispense with the weighing because you will have learned to listen to your body signals. Got the idea?

Get plenty of rest and quality sleep. Ideally, you want to have a sit-down job, rather than one that has you on your feet all day. It is during deep sleep that your body produces its daily peak of growth hormone that stimulates repair and growth. Be in bed and asleep by 11pm every night and get 7-8 hours of sleep.

Treat injuries before they incapacitate. Unless you fall over, or are run over by a bus, running and walking injuries happen slowly. Cut your training short and take a compulsory four day rest the moment there is a hint of an injury and then gradually work your way back into training. The same rule applies to illnesses like colds. Follow this rule, and others, and you will never have to visit a health professional about a training related ailment.

Listen to your Inner Voice. The most important rule has been saved for last. You are a living being – not a mindless automaton. Learn to listen to your Inner Voice. If it is telling you to stop, then stop; if it is telling you that you can go further or faster, then do it; if it is telling you that you need more water or food, then give yourself some; if it is telling you that you need a few days break, then do it. Ignore your Inner Voice at your peril – illness, injury and mental staleness are the inevitable consequences. Listen carefully to your Inner Voice and you will thoroughly enjoy your training and you will complete the marathon with a personal best.

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Commute your way to fitness

If you want to get really fit and time is against you, commuting to work under your own steam is the solution.

My partner, Alofa, is very fit. By commuting to and from work, she has reduced her resting pulse from 80 beats per minute to 40 beats per minute. That’s an extra 40 beats to play with when running, meaning she can run with ease a lot faster and longer. She either rides her mountain bike to and from work or she runs with a small back pack. At the beginning of each week, she takes her clothing and her breakfast (muesli) to work where her employer has supplied a wardrobe and shower. This is good time management.

She gets to work early, faster than driving or taking the bus, has a quick shower and breakfast and then she is down to work. No need to waste time with makeup due to the healthy start to the day!

If you live too far to commute and you think you can get out of it, think again; use public transport to travel only part of the distance, then run the remainder of the journey. Extend the distance run as fitness improves. There should be no whimping out when the weather is foul. There is no such thing as bad weather – just bad choices of clothing.

Commuting disciplines you into a twice daily workout that quickly builds enduring fitness. It makes very good use of time that is otherwise wasted on mindless and stressful commuting. It can save you thousands of dollars per year and is good for the environment. When building fitness by commuting, all you need do further in training is a long run on Sundays with the occasional race thrown in here and there.

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Even more feedback from happy campers - running and iron man

"Hi Gary,
You probably won't remember me but last year I emailed you for advice about training for my first marathon at Rotoura. You got me started in plenty of time and gave me some valuable advice about supplements being a 'mature' starter. Anyway I made the journey in a good time of 5hrs with no injury and a big smile on my face loving every minute of it. It's only as I started to look for the date of next year's marathon that I realised I'd never said thank you.

After Rotorua I decided to follow my real passion triathlon and 10 days ago completed my first Iron Man in WA in 13hrs 49mins 45sec. Despite having a coach in tow now I still follow much of that initial advice you gave me which was invaluable on the big day, temperatures reached the mid-30s and heat and me just don't go, but with all the good advice I survived, in fact more than survived, I was buzzing.

I still don't consider myself a natural runner and I'm not fast, but good advice such as yours has made me a very happy runner who can sustain reasonable speed and fitness over long distances and remain relatively injury free. I just wanted you to know how greatful I am for your advice."
"A"

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Starting running for the first time

Before you run out the door, let’s get real about running:

• Running is a high impact activity:
  
• it has high injury rates as compared to low impact activities like swimming and bicyclingNot everyone is suited for running
• Just as there are “horses for courses” the same can be said of people.
  
• The person best suited for running is a lightly muscled, light boned person with little body weight.
  
• Most durable runners are less than 75kg body weight
• Get fit before you take up running
• That means ensuring that you have a strong heart and circulation
• That you have strong, flexible foot and leg musclesThat you are not carrying too much excess body fat
• Start injury free
• If you have any injuries affecting your lower back or lower, then deal with them before you take up running

How to get fit to run

• Do at least three months of a mix of the following:
• Walk before you run
• Brisk power walking for 30 minutes 3 times a week (this is your most important exercise)
• As fitness improves, jog a few minutes, gradually increasing the jog in relation to the walking.
• Swimming 2-3 times a week
• Aqua jogging using the combination of Kermitts and Aquafins
• Bicycling
• Gym workouts, including weights and cardio equipment – go for a hydraulics circuit workout if you can find a gym with it
• Stretch yoga style each evening

Seek professional advice about any injury or health issues (You may contact Gary Moller to discuss any injury or health issues)

Footwear and clothing

• As a general rule of thumb, if you have good feet and weigh less than 75kg, you can go for a lighter shoe that has less shock absorption
• A heavier person needs a shoe that has more shock absorption
• Ensure that the shoe has a flexible forefoot and not an inflexible board (the most common fault in running shoes), otherwise the Achilles tendon and calf will be under enormous strain
• Seek a firm heel counter that cups the heel bone securely and does not slowly collapse as the weeks and months pass
• Wear a soft fabric against the skin on very long runs to reduce chafing of sensitive part like the nipples and armpitsIf chafing of the inner thigh and crutch are a problem, try wearing a pair of bike pant style lycra underwear against the skin

Nutrition on the run
Start early with good nutrition to build up your body's reserves before the big distances and high intensity training kinck in.

• Read the pages on this website about nutrition and the various training guides and E-publications
• Consider taking a quality sports multi such as Nutra-Life Sports Multi
• Contact Gary Moller for more specific advice, if need be.
  

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Are you looking for a great marathon to run?

The Rotorua Marathon has to be the iconic New Zealand marathon. Lake Rotorua is almost exactly 42 km in circumference with some nicely undulating hills midway to add some extra challenge.

I have run it a few times myself and my father, Gordon, ran it almost every year without fail for what seemed about 20 years. Each time he ran, it was an obsessional gallop to break the magical 3 hour barrier, which he managed several times.

If you are thinking about running it, now is the perfect time to make that decision and the commitment that goes with that decision. If you go to the training pages on the marathon's website, you will find some basic advice that I have written and you should refresh your training plans by reading our Guide to Running a Marathon.

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Marathon: "hardest physical thing I have ever done" - Lance Armstong

Armstrong, 35, stepped over the finish line in Central Park just under his goal in 2:59:36. His dark green shirt soaked in sweat, the superstar cyclist admitted that the last few miles of the race were a struggle. “Even after experiencing one of the hardest days of the Tour nothing has ever left me feeling this bad,” he said at a post-race news conference. “[My shins] started to hurt in the second half, but the bigger problem the last 7 or 8 miles was the tightness in my calves and thighs. My calves really knotted up. I can barely walk right now.”
Armstrong called the race “the hardest physical thing I have ever done.” While he competed in triathlons as a teenager, Armstrong had never attempted a marathon.
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Gary Moller Comments:
Cycling is almost 100% concentric exercise; whereas running is highly eccentric in nature. While they have an aerobic commonality, concentric exercise does not prepare the muscles and tendons for eccentric exercise as Lance Armstrong found out.

This also explains why the lifespan of a runner at the elite level is usually so short as compared to that of a pro cyclist.

If you would like to learn more about this, go to my E-Book on training for a marathon and read the sections that explain concentric and eccentric exercise and their implications for training, competition and recovery.

technorati tags: lance+armstrong, new+york+marathon, marathon, running, eccentric+exercise, concentric+exercise

concentric exercise

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Ankle pain in older runners

Gary
I have been running since I was a boy; I won my first school title when I was 10, and since then I have run ever since. In April this year I turned 40, so have been running for 30 years, reasonably consistently.
Whilst I've had my share of reasonably serious injuries (many self-inflicted, but a number being managed as I get older), my biggest concern is after a 1 hour plus run on hard surfaces, my feet and/or ankles just hate it, and I spend the whole run, waiting until it's over. I did a easy 75 min flat run with my mates yesterday, and I just couldn't wait until it was over. In terms of shoes, I wear Asics 2110 at home and work, so a reasonable shoe.
I am actually worried for the first time ever about how this might affect my running. Any suggestions of what I can do? Likely treatment or supplements?
Regards
"B"

Photo: sometimes, foot and ankle problems are easy to spot; more often, the trouble is not so obvious and, unfortunately, there are no single, quick-fix solutions.
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Gary Moller comments:
Thanks, "B", for consenting for this going onto the web: The problem you describe is one of the most pressing faced by "ageing" runners. If not resolved, the runner may be forced into giving running away and we can't have that happening, can we?

The best approach to dealing with foot and ankle pain is to tackle the problem from several different angles and hope that one, or a combination of the following suggestions have a beneficial effect:

• Run, step and bound barefeet weekly in sand. This is what the great coaches of old, like Percy Cerutty, always had their athletes do as part of their training. When Otago athletes of the 1970's were at their height of national prominence, coaches like Alastair McMurran had regular bounding sessions up the massive sand dunes of the Otago Peninsula (I had the dubious pleasure of doing a couple). This type of training helped develop and maintain strong, flexible feet and ankles. This type of training is all but forgotten nowadays and much to the detriment of runners. This type of training is all the more important as we get into our 40's and older. Joints, muscles and tendons thrive on being flexed and extended through their full range of movement. On the other hand, repetitive and restrictive movement, such as running on pavement is not good for feet and ankle joints.
• Try different shoes and fit semi-orthotic inner soles. Although I prefer Asics myself, an obvious measure is to try a few different makes and models. The change can be remarkable when it comes to ankle pain. I have 4 different pairs that I rotate, including a pair of Asics designed for off-road running. The semi-orthotics I recommend are Formthotics Active which can be purchased here. A measure as simple as an inner sole change can give relief.
• Do your ankle and foot exercises. If your feet tire as a long run progresses, the arches begin to drop, shock absorption diminishes and the outer borders of the ankle joints may be bruised which you may really feel upon getting out of bed the next morning! Here is the link to the E-Pub on the subject. Of course, these do not replace sand dune running!
• Get your leg pulled! Yes, get a strong massage therapist to get stuck into your feet and ankles, working on mobilising all of those tight sinews and joints, including the main ankle joint. Manipulate a child's supple feet and the contrast with a typical runner's feet will shock you. So get into it and don't neglect the sand running which flexes the feet better than any masseur.
• Take Glucosamine, Chondroitin and magnesium daily. Joint food preparations help guard against arthritis and may even help reverse the process. If the feet and calf muscles are tiring prematurely and cramping, this may be partly due to magnesium depletion which is a near universal problem with older runners. If the muscles tire, then the feet cease doing their stability and shock-absorbing work, thus throwing abnormal strain on the structures of the ankles and feet.
• Run off-road. Buy a pair of shoes designed for trail running and do all of the long runs on trails. The soft surface and constant adjusting of foot and ankle placement is what those feet were designed for and they love it! Take care at first: your lack of flexibility and dulled reflexes from all that road running means you need to take care initially not to stumble or trip. The foot and ankle pain may be stirred up initially; but should diminish and disappear as the feet and ankles strengthen and regain flexibility with regular trail running.
• Do cross training. Aqua-Jogging done properly and cycling are my favourites. These enable the ageing runner to continue to develop a huge cardiovascular reserve while sparing muscles and joints that have already given more than a lifetime of faithful service!

(For more about this topic, type "ankle" into the search box to the upper left of this page and search this blog.)

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Is he overdoing it? – You decide

The manager of the swimming pool told me that there was a man aqua-jogging daily for 5-6 hours a day. He was concerned that this fellow was over-doing it and could I talk to him. I said that I thought I knew the person and would have a quiet chat with him.

“Fred” (not his real name), I asked when I next caught up with him about his worn out knees; “I hear there is some guy aqua-jogging 5-6 hours a day. Is that you?” “Oh no, that can’t be me”, he replied trying look innocent; “I’m only doing four hours a day. If I do more than that I end up rubbing all the skin off my back”.



Over-training – The Signs

• If you are overdoing things, you may have one or a combination of the following:
• Consistently elevated morning pulse.
• Irregular pulse
• Unusually slow pulse associated with light-headedness and unusually low blood pressure
• Tired, draggy feeling.
• Grumpy, hyper-emotional and overreacting to stress.
• Poor quality sleep.
• Craving for chocolate, caffeine and stimulants, indicating that your adrenal glands are stressed.
• Lowered immunity resulting in infections such as a sore throat, cold, or breakout of cold-sores.
• Sore, hard muscles; cramps and aches.
• Loss of form. Overworked muscles are “turned off” and your body awkwardly tries to recruit others that are inefficient for the job at hand.
• You find yourself stumbling over your own feet and your nose seems to be closer to the pavement than usual.
• Loss of motivation such as feeling like quitting workouts or procrastinating to do your training.
• Slow, disappointing times in workouts and competition.

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Training for a marathon has been updated!

This free e-book is now up to 88 pages with more to come shortly. The latest version has a new-look table of contents that is easier on the eye. There is more information about designing training schedules and we have added a whole lot of content about the "walk-run" option for completing a marathon or 1/2 marathon. There is more advice about injury and health issues and a few more pictures and illustrations.

Would you like to advertise your products and services in this publication which gets distributed world-wide? If so, please contact me.

These updates are guided in part by reader feedback, including inquiries about training and injury issues, so keep it coming!

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Exercise and pulse

"Dear Gary,
I have been doing a gym fitness programme for several months and have noticed that my resting pulse is getting slower. Should I be concerned?"
Yours sincerely,
Worried"
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Gary Moller Comments:
Dear Worried,
A low pulse as a result of exercise is healthy with one exception: Zero is not healthy.

For more information about pulse and its close relation, blood pressure, and how to monitor these go here

Wishing you good health and a lower pulse.
Gary

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