Ask an inSHAPE Personal Trainer: "Why does running hurt so much? I watched the marathon last weekend and noticed that so many people seemed ready to quit. Of course, I was standing near the 23rd mile mark, and I expected to see some runners struggle. However, it seemed that a large percentage were limping, leaning forward, wincing, and stopping all together. Why does running hurt so much for so many?"

Long distance running can certainly take its toll on the human body, especially the sitting body that most people reside in these days. Whether one is training to complete a marathon in 3 hours or 5 hours, 26.2 miles is going to tax the muscles, tendons, ligaments, bones, joints, and nerves. Running savants do exist: some people seem to be built to run long distances without a semblance of discomfort, but these individuals represent a tiny fraction of the running community. Like the suffering marathon population that you observed over the weekend, nearly 80% of runners get injured every year.

Marathon hopefuls and all runners for that matter, should enter into a training program very carefully and pay close attention to training details. By following a program (and there are dozens of sophisticated marathon training programs available), virtually ANYONE can achieve this goal without injury.

But you aren't going to do it without pain.

Injuries are caused by the following: imbalanced and inadequate training.
There are plenty of people who devote the greater part of their summer to the NYC Marathon. They follow the running schedule, logging the miles week in and week out, but they do little else. And the sad truth is that running causes running problems. Runners who prepare the body for running through strength exercises, stability exercises, proper stretching, and gait training will avoid overuse and chronic injuries.

Note: various health and retail "experts" will tell you that improper footwear causes most running problems. We recommend that you get several professional opinions before you invest in expensive orthodics, shoes, and other equipment that purportedly corrects the problem for you. Your shoes should be comfortable, your toes should have room to move, and your laces shouldn't be tied too tight but shoes aren't likely to cause your problem, and the will certainly not fix one.

Preventing a problem BEFORE it develops.
1. Recognize that running is a learned skill, which demands preparation. Never simply throw on your shoes and hit the street. If you currently hate running but begrudgingly do the treadmill for 30 minutes at the gym for cardio, we say take one month off completely. When your body is healed and your brain can disconnect from your negative impression of running, watch some professional runners. And, watch some kids running in a playground. Take note of their posture, hip movement, foot fall, push off, and arm swing.
2. When you are ready to start, take one month to strengthen the body before you start running again. Our runner's delight workout is part of this week's newsletter so take a look at the session and get your legs and core ready to run again the right way.
3. Have a gait analysis performed. Jack Rabbit Sports, Super Runners Shop, the Running Store, and several other running specialty stores offer gait analysis. Most do it for free, though they obviously want you to buy something. Have two-three analyses completed before making any purchases, however...second opinions are always helpful. We recommend this step because though few people have major biomechanical deviations, you want to rule anything out that might cause you problems moving forward.
4. Study your physique each week. Sit down on the floor with shorts on and take 30 minutes to check out your feet and legs. Do you have any blisters, toenail issues (they should be trim and filed with rounded edges), skin changes, bumps, or anything else unusual? This is also an excellent time to grab some foot lotion and give yourself a little massage, which believe it or not, can be very beneficial. It loosens up the tissues and gets blood flowing throughout, triggers nerve endings that sleep most of the day in shoes, and keeps your skin soft and healthy. Also, check out your shins, calves, knees, thighs and hamstrings for any unusual bumps or knots. You may need help (foam roller, stick, or another person) for the massage part, but even a modest self-generated rubdown is a great way to know and treat your legs. If you're comfortable in the buff, include the glutes, hips, lower back and abs here. And massage therapy cannot be understated; it's costly but totally worth the cash if you are really pushing your body.
5. Don't wait for an injury to use R.I.C.E. This regimen is often prescribed for minor injuries but get proactive and use it now, especially following hard workout days.
 Rest - give your body an hour for every hour of your workout just to lie down and let the blood redistribute through the body. 
Ice - this one could be first because an ice bath is actually one of the best ways to prevent inflammation after a long workout.
 Compression - compression socks and tapes are common among top athletes. They help increase blood flow and stimulate fatigued nerve endings.
 Elevation - Elevate your legs post run (see rest - I put my legs up against a wall as I lie on the floor after a run).

Best Running Form: Run Through Your Gut & Stay Light on Your Feet!
This means that you keep your back straight and shoulders back. Breathe through your belly and keep your chest lifted and abs engaged. Aim for quick turnover (smaller steps) with your feet landing squarely underneath your hips on each stride. Trying to reach out beyond your center of gravity to lengthen your stride means that you will land on your heel and strain both your hamstrings and back. What you want to do it to land mid-foot with a slightly bent knee, and push off with your toes, kicking your feet back and lifting the body at the same time. Drive your elbows back not side to side. Look ahead, look at other people, at the horizon. Smile. Running is beautiful.

Your body should be able to take you where you want it to go, so treat it with the respect it demands and celebrate your ability to get through any event that lasts more than a couple of hours. Endurance makes the muscles suffer but it also makes the spirit soar, so ditch the sidelines next year and join 45,000 runners in the 2012 NYC Marathon. We'll be there to help you get through the pain. We promise.

Fitness Tip of the Week: Prepping for the Holidays Part II
Have you kept up with our recommendation to get 7 hours of productive sleep every night? We hope so, and we are excited to add to the list this week with a new prep for the holidays tip. Each week from now until Dec 20 will include an important suggestion that you should carry through until the end of the year.

This week: Hydrate!
When the weather starts to cool down it's easy to forget about hydration. So much emphasis is placed on water consumption when temperatures soar; however, the body loses a lot of water through perspiration, urination and even breathing in cooler climates. In addition, heating systems tend to evaporate moisture in the air, which means that the body has to work even harder to stay hydrated.

Water is essential for all bodily functions, carrying nutrients to cells. It helps regulate temperature, eliminate wastes and keeps the skin moisturized. So it’s important to drink up even during the cooler months. Poor hydration can cause constipation, sinus pressure, headaches and fatigue, dry skin, and dry coughs to name a few. It also weakens the immune system and can cause a lack of focus.

So take this week to focus on your fluid intake. Dust off the water bottle, fill it up and drink up. 
Staying hydrated is also a great way to curb your appetite. Drinking water wards off cravings. Often times when you’re thirsty you turn to food because you think you’re hungry. So stay hydrated and you’ll keep those sugary cravings away. This is a good time of year to get this under control - remember to always drink a glass of water before a meal and to drink a glass of water between cocktails.

Stay hydrated, get your seven hours of sleep - and have a great week. 

inSHAPE is committed to your successfully active lifestyle, and if you need any assistance getting started with a fitness program or nutritional regimen, please let us know. Give us a call (212.362.1001) or send an email (info@inshapellc.com) so that we can help you and your heart stay fit and healthy. Click here for last week's edition, and check out our blog for a new in home workout each week.

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