Hyponatremia!!! (Overhydration) - Runners beware!

The 2002 Boston Marathon made runners think twice as to when would be the proper time to grab another cup of water from hydration stations along the route or when to pull one of those bottles stacked up in their belts after one of the runners died of hyponatremia (overhydration and a diluting of blood-sodium levels).

Almost all runners are aware of the importance of dehydration but only few are cautious when it comes to overhydration. Hyponatremia is an electrolyte disturbance (disturbance of the salts in the blood) in which the sodium concentration in the plasma is lower than normal. Long distance runners are the ones who is more at risk because they tend to sweat too much which causes them to take in more water and not enough sodium which is an essential electrolyte that allows water to permeate the cell walls so that water can be redistributed throughout the body, allowing muscles to work and organs to function properly.

The common symptoms of hyponatremia include bloating, a feeling of fullness in your stomach, nausea, incoherence and disorientation. When you begin to have these symptoms, don't think twice and get some help.

So when are you supposed to drink?
The International Marathon Medical Directors Association (IMMDA) released its hydration guidelines and stated that runners should simply drink when thirsty. Their research proved that thirst is the best way to determine if your body needs hydration and its absence simply means the other way around.

There have been some controversy in terms of the accuracy of "thirst" when used to measure your body's fluid needs. For years, runners have been adviced to drink ahead in order to avoid dehaydration. Honestly, I don't think there should even be a controversy regarding this, I agree that thirst is indeed a good sign since it is known to be one of our body's defense mechanism, but drinking ahead is also advisable specially when water stations along the route is not strategically placed since all runners have different needs in terms of when and how much they are supposed to drink. This ususally depends on the runner's body type, weight, pace, height, ang several other factors which makes all athletes unique. The point is, wether you use the feeling of thirst to know when to drink, or take fluids ahead of time, what's more important is you take just the right amount, combined with enough electrolytes and proper nutrition before, during, and after the race.

How would you know if you are thirsty?
Dr. Lewis Maharam of the International Marathon Medical Doctors Association (IMMDA), in an article from runnersworld.com, suggests listening to your instincts. "If you come up on a water station and you're ambivalent about downing a cup, you're not thirsty and you don't need to drink," he says. For instance, having a dry mouth--which can be the result of nerves or heavy breathing--doesn't necessarily mean you're thirsty. "But if you see the water at the station and crave it," says Dr. Maharam, "then you're truly thirsty and should have a drink." Also from the same article, Dr. William O. Roberts of the American College of Sports Medicine (ACSM) said, after fears of hyponatremia have also fueled controversy over how much sodium runners need to replace along with fluids, the need for salt is exaggerated, since the average runner actually loses very little salt during a one- or two-hour run. "As long as you have some salt in your diet, there is probably not a huge need to have salt in your fluids," he says. The IMMDA however still recommends sports drinks than water because it contains both carbohydrates and electrolytes ideal for long runs.


Sources : (I suggest reading further since this topic involves scientific tests/researches and the effects or requirements may vary from one person to another)
http://www.runnersworld.com/marathon/article-new_rules.html
http://www.coolrunning.com/engine/6/6_1/1179.shtml
http://en.wikipedia.org/wiki/Hyponatremia

Running - KENYAN Style : Technique, genes or geography?

When I read the book "Chi Running" by Danny Dreyer, he mentioned several Kenyan techniques aside from the ones that he braided with the principles of "Tai Chi".

I must admit, most of the techniques are not that easy to follow. It takes a lot of practice before your body can adapt to it since it may not be the more common approach most local runners are accustomed to.

Male Kenyan runners are currently in the top of the International Association of Athletics Federation (IAAF) world lists in all events, not to mention Kenyan Nelson Kirwa Rotich who won first place at the 2008 Subic Marathon with a time of 2.27.11.79, while Filipino Marathoner Eduardo Buenavista placed 2nd at 2.27.55.89.

About 75% of these Kenyan runners come from the Kalenjin tribe compelling researchers to look deeper into several factors that leads to the remarkable performances of these Kalenjin athletes.

A lot of studies have been done from food intake to oxygen capacity of these Kenyans (due to the fact that most of them lives at high altitudes, around 2000 meters above sea level) but none has been concluded accordingly.

In a study done by Pui Wah (Veni) KONG (University of Pittsburgh, USA) and Hendrik de HEER (PhD candidate in Health Psychology, University of Texas at El Paso and MPH student at the UT-Houston Health Science Center), it shows that biomechanical factors can contribute to success in performance in terms of improving running economy and preventing injury. They also added that Running economy has been shown to correlate with certain gait characteristics such as stride length, ground contact time, vertical oscillation and lower extremity angles . According to the study, these elite Kenyan runners have slender body type, low body mass index, and slim limbs and that these runners travelled to school by walking or running at young age. The researchers also stated that their slim legs may positively contribute to good running economy. With a low moment of inertia of the leg about the hip, less muscular effort will be required in leg swing. They also move forward faster covering a greater horizontal range compared to Japanese runners.

Danny Dreyer also observed that Kenyan runners have a beautiful forward lean when they run, which does two things: It allows gravity to assist in pulling their body forward, and it allows them to land on their midfoot instead of their heels, thus avoiding the breaking motion of the heel strike, which is common in most other runners (pages 19-20).


Sources:

Journal of Sports Science and Medicine
http://www.jssm.org/vol7/n4/12/v7n4-12text.php

Dreyer, Danny. Chi Running. New York: FIRESIDE Rockefeller
Center, 2004.

International Association of Athletics Federation
http://www.iaaf.org/

Subic Marathon 2008 website
http://www.subicmarathon.com/winners.html

RetroRunning!!! Anyone? - The Art and Benefits of Running Backwards

According to RUNTHEPLANET.COM, if you haven't tried "backward running", you are just a one-directional runner, a half a runner, a mobility conservative runner, hardly even a runner at all.

Also known as Retro-running, or Retro-locomotion, this form of running has become popular in some parts of the world. It is classed as a retro movement, the reverse of any normal movement.

The history of backward running has been traced down its American pioneers such as William Muldoon, Gene Tunney, Bill Robinson, Ed Schultz and others who used backward running in their training regime. But it was not until the 1980's that backward running began its real development and began gaining popularity.

Although still quite unpopular in the Philippines, I found a photograph of such event being held here at www.backward-running-backward.com/ (I am not sure if its really here though). But several photographs taken during backward running events can be found on this website which proves that a lot of people are actually doing it wether for training or competitions.

A dedicated track oval or stadium is the best place to do backward running. It is ideal to alternate backward and forward running (like 400 meters backward run and 400 meters forward run, jumping on the spot in between to allow the body to recuperate).

There are several documented benefits of this activity as stated in Barry T. Bates, Ph.D.'s website such as facilitation of balance and proprioception, improvement of muscle balance (agonist / antagonist relationships), development of a stronger foundation upon which to improve performance (due to improved muscle balance), facilitation of neuro-muscular function, and assistance in prevention of injuries. Runtheplanet.com also made a comparison between forward and backward running stating that the latter promotes better oxygenation (84% VO2 in backward running vs. 60% VO2 in forward running); cardiovascular system increases (184 pl/mn vs. 162 pl/mn); it burns one third more calories than forward running; it develops considerable balance, velocity and stamina; it works more quadriceps than forward running; it reduces the ground impact; it promotes a greater flexibility of the body; and it reduces the risks of injuries.

Alhtough beneficial, there are some dangers involved in doing this activity. Since the head faces forward, there is a danger of not seeing the ground or path behind you. Doing it for a prolonged period of time may also cause strain on your neck.

Anyone wanna try it? How about DOWNHILL RETRO-RUNNING ?... :)

"It's unnatural for people to run around the city streets unless they are thieves or victims. It makes people nervous to see someone running. I know that when I see someone running on my street, my instincts tell me to let the dog go after him." - Mike Royko

Sources:

http://www.runtheplanet.com/resources/historical/backwards.asp

http://en.wikipedia.org/wiki/Backward_running

http://darkwing.uoregon.edu/~btbates/backward/backward1.htm

http://www.backward-running-backward.com/

Tips for Noobs! - How to Start Running?

Wether you want to lose weight, rehabilitate, or simply have fun with friends, running can certainly be your thing.

At first I didn't know where and how to begin. Based on what I heard, it's the best activity if you want to lose weight. That's reason why I got into it in the first place. I had no idea I'll be hooked the way I am right now.

I know a lot of people who want to do it but don't know where to start. I would like to encourage as many people as I can to start running, not just because it can help one stay or be fit but because it's so much fun specially when you have become part of a group sharing the same passion and drive. That's when it becomes more than a fitness regimen, it becomes a habit, an activity you will look forward to, an activity that will take you out of your normal routine/s thus allowing you to rejuvinate physically and mentally.

So how do you start running?
Experts say, aside from its unimaginable benefits on your cardiovascular health and weightloss , the activity also allows your body to produce a powerful anti-aging element known as the Human Growth Hormone (It's not that I need it! haha...). It also improves your bone health helping you avoid bone related diseases in your later life.

Running is a simple activity, it can be complicated if you want it to, but as long as you know how to listen to your body, then it will be as easy as learning the alphabet.

Here are few tips to get you started:

Invest in proper gears. Perhaps, the only initial investment you need to make is a good pair of shoes. You don't have to buy the top of the line because sometimes it may not even work for you. Ask the store rep. to help you choose the right shoes depending on your foot type. It's important to ensure that your shoes will provide sufficient cushioning to protect your back and lower limbs from injury.
Warm up and stretch.These two are sometimes taken for granted but I don't know any fitness expert who will not stress out how important these are. Pre-running stretches are not always encouraged though, considering the controversies of wether its really beneficial or the opposite, but warming up such as a 5-10 minute walk is always advised. Stretching after running is also highly recommended in order to relax your muscles, lower your heart rate in a gradual manner, and eliminate excess lactic acid from your bloodstream which, studies show, may turn into "concrete" or worse if left to linger in your system.
Focus on your breathing. Use it as your guide when running. It should not feel too hard and should still allow you to carry on a conversation, otherwise you may be working out too much or not working out hard enough to get benefits.
Develop a reasonable schedule. Make sure it will allow you to develop the habit.
Start Slow. Listen to your body. It should not feel painful in any way. If it does, you might be doing it too fast or too frequently. You should feel stronger and "tired" in a nice way (not exchausted or faint) after every run.
Increase distance and speed gradually. Be patient! Don't make drastic advancement or else you are just inviting injuries.
Run with a partner/group. This should make the activity more fun unless they are not that serious enough to make it a habit as well.
Schecule rest days. This will allow your body to rejuvinate making you stronger as you go on.
Join a running group. Doing so will bring you to the "bigger" world of running. It will also allow you to learn from each other and at the same time make friends that will be more than willing to support you when your'e not at your best and cheer for you whenever you achieve something great.

Again, I am sharing this because I want to convince as many as I can to have fun the way I am having fun right now. See you on the road!!!

"Sabi nila, nag-mamadali lang daw ang tumatakbo. Sabi ko naman,,, Oh Eh ANO NGAYON!"



Source : http://www.lifemojo.com/lifestyle/how-to-start-running-638869

Treadmill Running vs. Outdoor Running

In a tropical country such as ours, these options are usually thought about. Considering the fact that rainshowers are common here in the Philippines, not to mention the several tropical depressions wherein sometimes the alphabet is not enough to name them all, running enthusiast have always had ways of satisfying their "addiction".

I started running outdoors three years ago. Nothing can match the cool morning breeze and the sight of the Sun finding its way up the skies ......but it was summer then. Three or four months later, the rainy season came in. I find it hard to wake up early in the morning whenever its raining. I also feel quite uncomfortable when my feet are soaked and my wet hair is all over my face. Doing it once in a while may be fun but since I run 4-6 times a week, getting soaked often may have negative effects on me healthwise.

I signed up in a nearby gym and began to train on a Treadmill. It was boring at first but thanks to my trusty little MP3 player, I was able to get on with it as I enjoy some nice music that stimulates my senses. Having to wake up a bit later, around 7 am instead of the usual 5 am also made the habit much easier to cope up with. After 8 weeks of continous Treadmill run, I began to miss running outdoors. I got worried because I thought running indoors may have caused me to be slower but I was wrong. I felt just as great but I did miss the Sun, the wind, and the feeling of letting my entire being experience the dynamism of the Earth.

Trainingwise, I didn't really feel the difference but "Funwise", I 'd rather run outdoors.

Now here goes the real comparison. Starting with the disadvantages of Tradmill Running versus Outdoor Running, first is the cost. A good quality Treadmill would normally require you to spend around Php 25,000 compared to almost nothing when you run outdoors. Second is the space required at home since most of these machines are bulky. Last would be lack of fresh air which is good for the lungs. When it comes to the advantages, being able to run anytime and any weather is a strong one. Personal safety is also an issue. Thirdly, most Treadmills have better shock absorption since they are professionally designed to absorb shocks running can give thus it is better for your joints. In addition, some people would love to show off their nice shape and form on the streets but some would rather run in private not worrying about what they are wearing or how much they weigh.

Running on a treadmill may seem easier physically because the ground is being pulled underneath your feet and there's no wind resistance. Running outdoor demands more from your body because you're propelling your body forward stride for stride.You can better simulate outdoor running by setting your treadmill at 1% incline. Mentally, you may also have a tougher time dealing with the monotony of the treadmill. Moreover, if you're training for road race, try to run outdoors as much as you can. It's even better if you run on the exact race route to maximize your training.

The bottomline is, if you could run outside then run outside, I can guarantee it to be more fun, if you can't, then take the Treadmill....what's important is KEEP ON RUNNING!

"I always loved running...it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs." -Jesse Owens

Sources:

http://www.fitwatch.com/weight-loss/treadmill-running-versus-outdoor-running-331.html

http://running.about.com/od/treadmillrunning/f/treadmillrun.htm

Treadmill Image Source : http://www.bodycraft.com/

The Bass, the Beat, and the Runner (Vol. I Chap. II)

My Unceasing Journey to Solstice

Vol. I - The "Lean" Revelation

Chapter II of IV

The Bass, the Beat, and the Runner

What does music have to do with running?
In my case, I'ts just as important as my running shoes, hydration, or a running buddy.

I'm the kind of person who easily gets bored whenever I do something repeteadly for a prolonged period of time.

Since the very first time I ran, I've always had those little stuff stucked inside my ear.
After putting it on, I don't just hear music, I am also instantly transported somewhere else, from deep inside the woods while listening to Enya's "The Orinoco Flow" (the version mashed up with Prodigy's "Smack My Bitch Up :) ), to a jam packed concert where half of the audience are wearing nose rings, everyone going wild listening to Red Hot's The Zephyr Song. How about The Booty Music bringing me in the middle of a nice club in a snap.

Regardless of the beat, artist, lyrics, or genre. I can easily relate to music. It's not that I am reminded of anything. Usually, its my imagination that creates a scenario for me.

Let me give you an example. Lets say it's a live version, a song from Jason Mraz. The setting will be in a small acoustic bar with a small stage, maybe only 3-4 musicians. The singer (it could be Jason Mraz...or You...you may or may not hold a guitar), a drummer, and a guitarist. These people, or should I say "musicians" could be your friends, family, John Lennon (they don't necessarily have to be alive) or all could be You (I just find it hard to believe that's why I usually assign one for each).

Now If it's still a live version but this time its U2 on stage and not Jason Mraz, everything will be totally different. The small acoustic bar becomes a giant stadium and the nice acoustic guitar turns into a personalized electric guitar with your initials on it.

Don't get me wrong. It doesn't always have to ba a concert. Whenever I listen to a song from the Matrix' soundtrack, I turn into that guy wearing a black trench coat and the black shades.....well..uhm! the shades...not really... I don't have the pointed nose to keep it in place. :0

Now why am I telling you this? First and foremost, I don't see dead people ok?!!! Otherwise I'll be the first one to run away! What I'm trying to say is that running is not all pain, sweat or numbers. It's also about fun. And if doing it while listening to music makes it even better, then go on.

Whenever I do my long runs, from the time I started until now, listening to nice songs have really been a big help. It has always helped me get rid of boredom. Most of the time, If I am listening to songs that I like, I don't notice time passing by. I just find myself running for more than an hour without even knowing it.

Music is really a big part of my daily life. Listening to it while running is just one of many. There is a quote from Albert Einstein which I can really relate to ( I'm far from being a physicist though :) ).

“If I were not a physicist, I would probably be a musician. I often think in music. I live my daydreams in music. I see my life in terms of music. ... I get most joy in life out of music.”


____________________________________________

Note : It is always advisable to keep your player's volume at a level that's safe for both your health and safety. Maintaining just the right volume can help you avoid ear damage and at the same time allow you to be aware of your surroundings such as vehicles passing by or your fellow runners. - TBC

OSHA (Occupational Safety and Health Administration) - Occupational noise exposure
As seen in the OSHA Noise Exposure table below, the louder the sound, the less time it takes for damage to occur. OSHA limits noise exposure levels in the work environment to about 90dB for an 8-hour period, but permits exposure to higher levels for short periods. Many experts believe that the OSHA numbers are too high for hearing safety. EU countries have very strict laws about noise exposure. For example, U.K. employers must take action at two levels of noise exposure: 85dB and 90dB. At 85dB, employers must offer hearing protection and hearing education to employees. At 90dB or higher, employees MUST wear earplugs, and the employer MUST try to reduce the ambient noise level.

90 dbA - 8 hrs

92 dbA - 6 hrs

95 dbA - 4 hrs
97 dbA - 3 hrs

100 dbA - 2 hrs

102 dbA - 1.5 hrs

105 dbA - 1 hr

110 dbA - 0.5 hr

115 dbA - 0.25 hr or less

Note: When the daily noise exposure is composed of two or more periods of noise exposure of different levels, their combined effect should be considered, rather than the individual effect of each. Exposure to impulsive or impact noise should not exceed 140 dB peak sound pressure level.

Decibel levels of common sounds

60 dB - Everyday conversation, ringing telephone.
70 dB - Restaurant.
80 dB - Heavy city traffic, alarm clock at 2 feet, factory noise, vacuum cleaner, garbage disposal.
90 dB - Subway trains, motorcycle, workshop tools, lawn mower.
100 dB - Chain saw, pneumatic drill.
110 dB - Dance club.
120 dB - Rock concert speaker sound, sandblasting, thunderclap.
130 dB - Jet take off, gunfire.

Source : http://headwize.com/articles/hearing_art.htm - Visit the site for detailed information.

Product images from : www.skullcandy.com

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