Summer training is almost over and there is more mileage to run ahead. With cross country weeks even a month away for some, staying injury free and improving as a runner is most important. Mark Eichenlaub is a USTF Certified coach and also a cross-country/Track coach of a team in the south suburbs of Chicago, Illinois. In the last 10 years he has lost around 60 pounds, tackled asthma and went from not being able to break 3:30 in 800 meters to training for a 2:55 marathon. His website Teachtorun.com is for runners who want to improve their running, form, learn how to get faster, stay injury free and much more. I reached out to him and he's agreed to give us some tips!
Q - How do you prevent shin splints?
From my experience shin splints usually originate from someone upping the mileage or intensity to aggressively or running in worn out shoes. I'd suggest being careful when adding intensity or mileage and listen to your body. Make sure you are replacing your shoes fairly often or preferably having at least 2 pairs to rotate for your runs. This will help quite a bit. Keeping some variety in the paces that you run (don't just plod every day), the surfaces that you run on and the shoes you wear can help with the overuse issues because you aren't doing the exact same thing every day.
Q - What if I still get shin splints, what can I do?
If you still get shin splints anyway you can probably still run through it. Some remedies that I would look into that are safe and easy are:
1. Soaking and freezing a towel and then wrapping it around your lower leg at the shin area after runs. You can use an ace bandage over the towel to make it tight and more effective. Do this for 15-20 minutes after runs. The ice will reduce inflammation and help bring in fresh blood to repair the area.
2. Self massage of the area. Massaging the area will bring in fresh blood and speed up the recovery process of this tough to reach area.
3. Thoroughly stretch your calves and consider using "The Stick" on them. Do a search on TeachtoRun.com for Foot and Ankle routine. That routine is something that can be done while watching tv at night and will aid in shin muscle recovery.
4. Compression socks might also be a good idea.
Q - How can you avoid running injuries?
This could easily be a book by itself and is included in mine. I am finishing my free eBook for TeachtoRun.com and people can subscribe to get it free when it is done in the next few weeks.
I also have included a lot of this in my 5k training plans at howtorun5k.com.
The Reader's Digest version of injury prevention though is:
1. Listen to your body. Ice and treat running pains as soon as they come up. You can do full blown ice baths or just ice the affected area. You will also need to listen to your body to know when to back off the volume or intensity.
2. Prehab. Prehab is a term used by Greg McMillan and others referring to exercises that are done to prevent injuries instead of rehab them after they occur. I'd start with the "Lunge Matrix" found at TeachtoRun.com and start doing that before runs. This will thoroughly warm up your knees, ankles, hips, etc. and strengthen a number of common trouble areas for runners.
3. Variety. This was mentioned early. Run on different surfaces. Run different paces. Run in different shoes. Of course don't be reckless about the paces, a coach can really help with this (I am a coach but can also recommend some GREAT ones).
4. Nutrition. Getting in some carbs/protein/water right after a run is important. There is a brief window where your body needs to be refueled more than ever. Take advantage of this. Not eating or drinking anything within 15 minutes after a run is going to put you in a weakened state.
Q - What if I get a stress fracture?
Listen to your Dr. and proceed carefully. You don't want this to become a long-term or recurring issue. You should be able to safely do some running in the pool to maintain fitness. Get in the deep end of a pool, put on an aqua jogger type belt and run at least as much as your normal runs would have been. Preferably throw some intervals in and keep your cadence fast.
Q - Best way to increase weekly mileage?
Again, proceed with caution. When adding mileage I would start off by adding in some easy second runs or adding mileage on to your regular runs. When doing so back off of the intensity and only add mileage for a few days and then take down day. You can gradually add mileage by the week or month but you will want to schedule down days, lower mileage days, for your body to absorb the training. Again, a USATF or RRCA would help you do this safely and is a great idea.
Q - How important is stretching?
I think the research now is pretty conclusive that a dynamic warm-up is preferable to static stretching before running. The "Lunge Matrix" mentioned earlier that can be found in video form on my site is a great warm-up.
After your runs doing some leg swings and strength work is great as well as some static stretching but I'd forget the static stretching before you run entirely.
For running tips like these, videos, Podcast every week subscribe to his free weekly email newsletter here.
Follow Mark on twitter @Teachtorun
Follow Mark on twitter @Teachtorun
Tips from USATF Certified coach Mark Eichenlaub
Usually when you hear about a runner it's because she/He ran a fast time, but that's not always the case for Alexi. She's also known for racing in her homemade singlets, having a odd but great best friend-ship with Jordan Hasay, and her race day buns. Pappas wasn't always a runner, she played soccer her high-school years and went to Darmouth for academics not sports, but joined the team her freshmen year. She went from not being able to contribute to a 3rd place finish at the NCAAs, racing in the steeplechase at the Olympic trials and helping the ducks win the NCAA cross-country and indoor championship her senior year. The new member of OTC is not just a runner but also a writer, actress and filmmaker. She'll have lots of big news for us in the future and i'm pretty excited!
Q - Whats your favorite thing about running?
Q - What was your first impression of Jordan Hasay?
A - I first met Jordan when I raced her back in our high school days-- I really just didn't want to get lapped by her. At Oregon, Jordan welcomed me as her teammate and friend, and I had a hope that we could build the teammate-ship that eventually grew, but I couldn't have imagined I'd get the best friend-ship that followed.
Q - Any updates on your movie?
A - Writing the next feature this summer.... a fiction film about running! Keep posted on twitter-- website and exciting updates in the near future. Get hype.
Q - Congrats on the contract with OTC! Do you have Rio 2016 in mind? And what other long term goals do you have set for the future?
A - I do have Rio 2016 in mind, and hopefully many *fast* tasks before that as well. Long-term, I want to see how much damage I can do and fun I can have with the sport. OTC is a dream team for me, because the coaching, team-focus, and ideal Eugenie running environment will allow me the space and time to dedicate myself to the pro running life. I hope to discover what I am capable of in the sport. I feel like a bit of a late running-bloomer, but better late than never! Right now, I know I can compete mentally in the sport, but I still have much to learn and many miles to run.
Most of all, I look forward to repping the OTC with bravery, and hopefully making my new teammates (so exciting!) proud.
Q - Whats your favorite band and/or artist?
Q - How did the whole "Alexi bun" thing start?
A - This picture (below) of my soccer playing days, which was when the bun was first born. Then, though, there were two buns! I used to wear two buns, but one mysteriously disappeared when I started high school. I wear the bun to keep my unruly curly hair off my neck, and because it makes me feel like a *queen* even when I look like a disaster (end of the race).
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| Oregon Bun |
Alexi Pappas: Running's Sweetheart
University of Arizona graduate Jen Bergman is undeniably good looking but don't let her beauty fool you, she can run too. She had great senior year, earning first-team All-American honors during cross country season, second-team All-American honors (5k) during indoor track season and first-team All-American accolades (10k) during outdoor season. Bergman also won the 2013 Pac-12 Championship in the 10,000 meters. She set personal records in the 3k (9:23.19), 5k (15:52.41, No. 2 time in UA history) and finished 8th in the 10,000 meters at USA Outdoor Track and Field Championship.
Awards and Accomplishments in college
2011 NCAA Outdoor All-American (10K)
Awards and Accomplishments in college
2011 NCAA Outdoor All-American (10K)
2011 MPSF Championships Runner-Up (5K)
2011 All-Pac-10 (5K, 10K)
2012 All-Pac-12 Cross Country
2012 NCAA Cross Country All-American
2012 Pac-12 Cross Country All-Academic Honorable Mention
2012 MPSF All-Academic
2012 MPSF Championships Runner-Up (5K)
2012 Pac-12 All-Academic Honorable Mention
2012 Pac-12 Championships Runner-Up (10K)
2012 All-Pac-12 (5K, 10K)
2012 NCAA Outdoor Second-team All-American (10K)
2013 NCAA Cross Country All-American
2013 NCAA Indoor Second-team All-American (5K)
2013 NCAA Outdoor All-American (10K)
2013 Pac-12 Champion (10k)
Q - What were your high School PRs? Did you run in any big meets?
A - 1 mile - 5:02, 2 mile - 10:45. I was 6th at footlocker regionals and 33rd at nationals my senior year.
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| Her PRs now |
Q - When did you realize you had a potential to be a great runner?
A - After my very first cross country race in 6th grade, where I finished last place, I knew I couldn't get worse! I've worked hard since then and hard work always pays off.
Q - Most memorable moment so far?
A - USA's a few weeks ago was a wonderful experience. I ran my heart out and there were so many talented runners to watch and give me inspiration.
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| Jen in the 10,000 meter at USA Outdoors (courtesy of Arizona Athletics) |
Q - If running didn't workout what would you be doing?
A - I studied abroad in Spain two summers ago and I really want to go back one day.
Q - Favorite workout and food?
A - My favorite workout is tempos or hill repeats, they hurt so good. And I can't possibly pick one favorite food!
Q - Signed with Mizuno, what are you hoping to accomplish in the future?
A - I am going to the roads! I will still do 5ks and 10ks when track comes around, but I'm very excited to try longer road races!
She has tons of potential to be great in the professional field and soon will be the new girl on the block. I wish her the best as she starts her professional career and starts doing road races, good luck Jen!
Jennifer Bergman: Fast and Beautiful
The races and pasta parties are just around the corner, for top returner Patrick Perrier (O'fallon H.S, Illinois) that means finishing things up on a good note. Back from last year's state cross country meet (3rd) , and 3200 (3rd) at the IHSA state meet, he's the predicted winner for this year's cross country state meet. O'fallon has been knocking on the door for several years and it seems like the door is finally open, they're the favorites win it all at state. Their leader, Patrick, a 2x IHSA State qualifier in the 1600 and 3200, a Foot locker Qualifier(19th), just wrapped up his junior year with some impressive PRs. With the season about a month away and his mentor, Alex Riba gone, he's looking forward to taking over the spot left for him and make some noise this coming up senior year.
Illinois State Championships 11 - 13 - 2012
1. Jack Keelan, Chicago (St. Ignatius College Prep) 14:05
2. Quentin Shaffer, Mt. Prospect (Prospect) 14:14
3. Patrick Perrier, O'Fallon (H.S.) 14:15
4. Alex Riba, O'Fallon (H.S.) 14:15
5. Billy Bund, Lake Forest (H.S.) 14:17
6. Scott Milling, Elmhurst (York) 14:21
7. Jesse Reiser, McHenry 14:33
8. Zack Smith, Downers Grove (North) 14:33
9. Steven Salvano, Buffalo Grove 14:37
10. Micah Beller, Skokie (Niles North) 14:38
Q - so why and when did you start running?
A - I started running my freshman year during track season, and it was all because I had gone to my school's summer cross camp to stay in shape on the days that I didn't have soccer practice. The seniors on the team tried to get me to run cross that fall but I still loved soccer so much that I didn't give it up and I played varsity soccer, but they inspired me so much during the track season that I was breaking freshman records and running at state. I quit soccer and my running career just took off.
Q - Very similar to the beginning of my high school career. How was your cross country and track season overall this year? Did you reach your goals?
A - Yeah, my cross country season exceeded all of my expectations. I wanted to run 14:20 for 3 miles and place top 5 at the state meet but I went 14:15 and got third. I also wanted to qualify for foot locker and I did. I found myself in the top half of the best runners in the country by placing 19th. My track season fell a little flat late with a knee injury but I still pr'd big in the mile and 3200 by running 4:12 and 9:03 respectively. I got third at state in the 3200 meter to match my cross country accolades and I also came back and medaled in the 1600 with less than an hour rest. So yeah, overall the year was a huge success.
- His PRs, from Milesplit.com
Q - How much help was it having Alex Riba around?
A - It was a huge help in cross country because he is constantly right there by your side in workouts. I wish he was there a little more during track but injury made his season start late. It was a once in a lifetime opportunity to have had a teammate like him for 3 years.
Q - What are you hoping accomplish in the future? "Illinois Cross Country State champion" how does that sound?
A - That is definitely the goal. I am fully aware of the difficult road to it. There are other seniors and some juniors that definitely have the skills to pick me off, but I carry the pressure of being the predicted winner. I want to win though and I am prepared to work my absolute hardest to accomplish it. I also want to get back to foot locker and finish in the top 5 while having a shot to win. I want to be the national champion.
Q - The night before and day of the meet what are you doing to be prepared?
A - I will just watch a movie with my team and relax a little the night before. The day if the race I will be up early to shake out, roll, stretch, eat and plug in my music. The key is to just treat it just like another race. You don't change your preparation just because it is the state meet. You keep your routine the same and take care of business the same way you have all fall.
Q - Any words to the runners out there?
A - Just good luck to all of them this year because I am a big believer in everybody improving to be their best and accomplishing their goals. I will race you hard on the course, but in the end, I am going to congratulate everybody on their accomplishments because everybody will have done everything they could have to prepare.
Seems like Patrick has his toe to the line and is ready get some work done this fall and winter. He's set some good goals that he's capable of achieving. You'll definitely hear more about him soon and i'm looking forward racing him through out the season.
Patrick (In blue, 4th from the left) at the start of the 1600 at sectionals.
Patrick Perrier: The new face of Illinois
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