Prevention of Running Injuries

[Sandy]

     Blaise Dubois of therunningclinic.ca is a well renowned Physiotherapist from Quebec who lectures around the world about running injuries and ways to prevent them.  Blaise is one of the foremost proponents of minimalist running and the process it takes to get there.  Emphasizing the need to not do too much, too soon not only when increasing distance and speed but also in how quickly it takes to get from your current cushy trainer to a low profile, low cushion shoe. 
     In his book Prevention of Running Injuries Blaise lays out the following 10 golden rules:
-Surround yourself with the right people: coaches, health professionals and training partners.
-Keep it simple: from workouts to equipment
-Your body will adapt: to training stresses providing you don?t go too far, too soon, too fast
-Rhythm is key: this refers to the efficiency of running 180 to 185 steps per minute
-the Kenyan surface: road, track and treadmill provide little variety in movement allowing for biomechanical flaws to be repeated increasing injuries.  Trails make every step different and involve more musculature.
-Warm up: 15 to 20 minutes is key.
-Stretching: yes and no.
-Natural Strength: work towards minimal running by doing small amounts of barefoot running as well as proprioceptive exercises.
-Cross train: stopping movement is rarely the best answer even when injured or sick.  Move within your pain free range of motion.
-We are what we eat: literally.
     If you are interested in reading more pick up your copy at Tri & Run Sports; your local running Super Specialist.
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     Around the Bay in 30k, North America?s oldest road race at 117 years old and one of only a few races at the 30k distance was held on March 27 in cold but sunny weather.  With five races offered from 5k to 30k as well as two and three person relays, over 9,000 runners participated.  Gold medals were awarded to men running under 2:00 and women running under 2:15, silver to men running 2:00-2:15 and women running 2:15-2:30 and bronze to all others.
     Locals participating in the 30k were Petra Austin (3:04:52), Greg Callaghan (2:55:31), Michael Chapman (2:53:14), Nancy Coakley (3:24:22), Don Dorval (2:49:59), Megan Fleming (2:38:27), Leo Gratton (3:07:19), Benoit Labreche (2:13:32), John Van Huizen (2:49:47), Cassandra Bonn (2:34:47), Kris Bonn (2:09:29), Rhonda Cassibo (3:09:48), Mike Kelly (2:54:33), Jim Moher (3:07:22), Linda Mumford (2:38:33), Celine Murdoch (2:47:19), Jeff Walsh (2:01:13), Sarah Boggett (3:09:45), Theresa Hoftyzer (3:24:14), Jessica Donaldson (3:18:33), George Whitman (3:40:45), Kathy Rice (3:17:09), Richard Bray (3:02:02), Michael Foley (2:34:04), Tim Johnson (2:02:00), Michael LaRose (3:37:49), and Alexandra Noel-Turner (2:50:03).
     In the 5k were Sheila Callaghan (41:23), Cathleen Chapman (29:53), Rod Colbourne (29:40), Susan Dorval (48:03), Jennifer Ferguson (30:33), Charlene Jackson (29:23), and Miranda Quibell (34:59).
     Next local races are the Pitter Patter 5k/10k at Loyalist College on April 10, the Quinte West 5k to half marathon in Centennial Park on May 1, the Ken Sykes 5k at Zwicks Park on May 7 and the Spring Thaw 4k/10k in Belleville on May 8.

[Newt]

G'day Sandy,

I haven't heard of Mr Dubois but I do like his principals that you listed, very good advice. I'd like to add to the "you are what you eat" point,
"you are what you eat, you are what you absorb from that food, and finally you are what you don't eliminate from your body." All 3 steps are key.

Also Darryll aka "homer" did the Around the Bay in 2:38:47.

Peace
Peter

[Kate]

And my friend April Zylstra-archer did Around the Bay in 3:25:07   

[David]

Great job Greg! You have become an inspiration to us all. Hard work and dedication has paid off for you. I cannot wait till warmer weather so we can all get together and ride the roads again. Till then happy trails!


David


 

[Greg]

Thanks David!! ATB was a lot of fun....seemed really well organized for having so many runners!! But they do have a few years of organizing experience under their belt I guess lol!! Finishing inside Copps Coliseum was neat, with my ever supportive family in the stands! all good stuff!!
After my winter of pounding out training runs on Stockdale Rd. all by myself, suddenly running with 9,000 people was a bit of sensory overload, but it was a very, very cool experience and I would highly recommend it and will definitely do it again. And I can't overstate the importance of Coach Musson in all of this---she kept me focused and on track all winter---all I had to do was just do it!

Speaking of such training things, David....Sunday is supposed to be +9 and partly sunny? Do you have your bike ready for the road? I do believe it's time......

[David]

Hello Greg,

  No I have not gotten my bike ready yet for road riding. Maybe by next weekend I will have up and ready to go. Have a great ride.

David