Use It or Lose It!

It is important to always keep up with the exercise that we do daily because taking a break from it for too long can have consequences. Our bodies need to move around and exercise whether it is a program that you are apart of or just a simple walk in the morning. It is certainly okay to have a day of rest or modify the exercise based on how you are feeling that particular day. However, stopping the exercise that your body is used to for more than two weeks can start to show changes in the muscles endurance that are being used. This is a term known as detraining and along with muscle atrophy can also show decreases in the 6 essential qualities of life and sport: balance, coordination, flexibility, endurance, speed and strength. 

Sometimes it is difficult to keep up with the exercise programs that we are in because we become busy, but even just getting out and moving makes a huge difference. There will still be a loss in the muscular endurance if the exercise intensity is decreased, but it will be substantially less endurance lost than just sitting around all day. Studies have shown that if the exercise intensity is decreased by 2/3 of the original training load then there will be losses in endurance. Even if a few weeks go by and you start to see your endurance being lost don't get discouraged but rather get back into whatever exercise you were doing before. The endurance that you worked so hard for will come back quickly so it’s always better to not hesitate and get right back to it. 

This graph below shows a one repetition maximum in kilograms taken before 20 weeks of training and one taken after 20 weeks of training. It then shows a 6 week period of no training after which another measurement was taken and finally after another 6 weeks of training another value was taken. This graph shows how even after losing the strength in the muscle after 6 weeks of not training it only took another few weeks to not only get back what was lost but improve on it. These measurements were taken by RS Staron in 1991 when he was doing a case study on the detraining and retraining of women.

So the point to take home here is to never give up on exercise even if a long break has been taken from it, there is always time to improve and create a healthy lifestyle.

Blog Post by Summer 2016 Intern Matt Leduc.

The Dangers of a Sedentary Lifestyle

Sedentary lifestyle is defined as inactivity or any activity that does not require higher than normal levels of energy expenditure. This class of activity includes sitting, sleeping, and laying down. In the Physical Activity Council’s 2015 Participation Report, it was found that there was an increase in the amount of sedentary activity in the United States. Research suggests that roughly 25 to 35% of the US adults live a sedentary lifestyle.

           

The age group that is the most sedentary are adults over the age of 65, with females being more likely to be sedentary. The increase in sedentary activity in the United States can be attributed to jobs, technology, and better transportation. The amount of sedentary jobs increased by 83% from 1950 to 2015. The work week is also longer, with the average full-time employee working 47 hours per week. Better technology attributes to longer screen viewing time. The average American watches 28 hours of TV per week. Better transportation means that people no longer have to travel long distances by feet or bike. Rather, they can ride public transportation or drive, which require little energy expenditure.  

Sedentary lifestyle can lead to many health damages and is linked to higher risks of multiple health issues and disease incidence:

• Obesity - In the United States, approximately 35% or adults and 17% of children are obese. Obesity is linked to multiple health risks, such as: cancer, hypertension, and increased mortality. Sedentary lifestyle is highly correlated with obesity.

• Colon and Breast Cancer - Sedentary individuals have a higher risk of colon and breast cancer. Increase risk in colon cancer could be due to the fact waste stays in the colon longer when individuals are inactive. Breast cancer risk is 30%-40% higher in sedentary women, however, the reason behind this is still under research.  

• Diabetes - Sedentary activity is highly correlated with diabetes. In a study from the International Journal of Behavioral Nutrition and Physical Activity, they found that the risk of diabetes is increased when individuals sit for more than 4 hours a day.

• Stroke - Sedentary individuals are more likely to have a stroke. This is because sedentary individuals are more likely to have hypertension, diabetes, obesity, which also increases the risks of strokes.

• Cardiovascular Disease (CVD) - Sedentary individuals are at a greater risk of mortality from CVD than active individuals. Sedentary individuals are at a 30%-50% higher risk of dying from CVD.

Blog Post by Summer 2016 Intern June Yao.

Marathon Training Tip #3: Tackle the Hills

Whether you are signed up for a hilly marathon like the Cape Cod Marathon or a super flat race with one epic hill like the Cape Cod Half, it’s important to incorporate hills into your training.

Cape Cod Marathon Elevation Profile

The benefits of hill training is simple.  Hills will make you stronger.  More specifically:

• Improves muscle strength.  Running uphill will strengthen your hamstrings, glutes, hip flexors, calves and Achilles.  Your quads take over most of the workload on the downhill.  You also use a lot more upper body muscles running hills than running on flat roads.
• Improves endurance.
• Improves power as your muscles need to work harder to fight gravity.
• Improves running form and promotes a more efficient stride.
• Hills can often break up your rhythm.  Train on the hills to master a technique so there are no surprises on race day.  Most new runners will try to surge up a hill and then feel totally beat at the top.  The best advice I can give you is to not worry about your pace—focus on your effort.  Maintain your effort level on the way up and then allow gravity to carry you downhill.

Running Uphill

When you approach a hill, think about changing gears.  Your form will change and your pace may slow down but your effort levels should remain the same.

First, lean into the hill.  I’m talking about a hip hinge, good posture and no slouching.  With this you will be running more on your toes—that’s ok, forefoot running on hills is what we want!

Next, think about your arms.  You want to aim for a shorter, faster arm swing.  Faster arms translates into faster leg turnover.  Some coaches will talk about using “higher knees” on the hills but the Road Runners Club of America stresses that the focus should be on your arms and your legs will naturally do their job.

So if you are completely out of breath at the top of the hill, your effort levels are too high.  Try slowing down and finding the right speed to tackle the hills with ease.

Running Downhill

Downhill running can actually be harder than uphill running.  It pulls up a lot of strain on your quads and pressure on your hip and knee joints.

One big thing is that you always want to be in control on a downhill and accelerate gradually.  Your natural reaction will be to slow down and “put on the breaks” but that can put your knees at an even greater risk.  Instead, lean forward and allow gravity to carry you downhill.  Use short strides and keep your elbows tucked in.

How can you incorporate hills into your training plan?

Good luck out there!  Happy running!

Blog post by Jen Skiba.

About Coach Jen Skiba

Jen began her running career as a middle-distance runner for Falmouth High School and has been involved with the sport for over 12 years as a runner, official, race management, and coach.  A Mashpee Fitness trainer and Certified Running Coach through the Road Runners Club of America (RRCA), Jen enjoys working with runners in the gym and on the roads. “Whether you are a beginner looking to get started running or at the intermediate level hoping to improve your times or tackle new distances, I can help you reach your goals!”

Marathon Training Tip #2: Training in the Heat

So you want to keep up with your training but the summer temperatures are rising. No problem. Follow these tips to have a safe run:

Run Early or Run Late

Avoid running in the middle of the day when the sun is directly overhead. The best time to run in the summer heat is first thing in the morning or wait until after the sun starts to set. If that is not an option, take your workout indoors or seek shady routes.

Choose Appropriate Clothing

Less is more when training in the heat. Wear loose fitting and light colored clothing. Chose moisture wicking materials and stay away from cotton.

Acclimatize

It takes about 8-14 days for your body to adjust to hot and humid weather. Just because you can run a 10 miler at an 8 minute pace doesn’t mean you can do the same when the hot and humid days of summer arrive. You may want to cut your intensity by 65% or 70%. Slow down to let your body adjust then over the next few days gradually build back to your previous level.

Check the Heat Index

Before heading out for your run it’s a good idea to check the air quality and the heat index. The heat index tells you what the temperature feels like when combining the air temperature and the relative humidity. For example if the air temperature is 90 degrees and the relative humidity is 70%, then it’s going to feel like it is 106 degrees.

Hydrate, Hydrate, Hydrate

Hydrate before your run. As a rule of thumb drinking 16 ounces of water two hours before running will ensure a good hydration level.  Carry water with you when you run or head to the track where you know every 1/4 mile you have a bottle of water waiting if you want some refreshment. Remember don’t wait until your thirsty before drinking!

Drink Sports Drinks

For runs lasting longer than one hour, you begin to deplete vital electrolytes (i.e., sodium and potassium). Sodium is needed in order for your body to absorb the fluids you’re ingesting. Depleted potassium levels can increase your chances of experiencing muscle cramps. So if you are going to run more than one hour you should switch from water to a sports drink that will replenish these electrolytes.

Blog post by Alan Harrison.

About Alan Harrison

Alan is a Certified Personal Trainer through the American College of Sports Medicine (ACSM). He has a degree in Physical Education and Kinesiology and has held many positions throughout the years as a teacher, coach and Athletic Director.  A former runner, Alan has a passion for sports and is starting to get back into running with the motivation from his Cape Cod Rehab Running Team coworkers and clients.

Marathon Training Tip #1: The Long Run

The long run is the staple to any training program.  In fact it is one of the most important runs of the week.  The benefits of the long run are both mental and physical as your prepare for race day.

From a mental standpoint, the long run helps build confidence.  Confidence in yourself, your running and your ability to get to that finish line.  You also learn to handle discomfort and while finding out what you are capable of if you keep going.

Physically the long run forces your body to adapt to the training.  It’s about the time spent on your feet and building endurance.  Some training plans will incorporate tempo work at goal race pace but for the most part, your long run should be done at the sub-maximal level.  Think about conversation pace—or anywhere from 30-90 seconds slower than your normal running pace.  When you slow down, you’re training aerobically and the body relies less on burning carbohydrates and relies more on burning fat for energy.  Running at conversation pace, we can train our bodies to stay in that aerobic zone longer before crossing over to anaerobic where no oxygen is available and we start to build lactic acid.

5 Tips to Help You Survive the Long Run:

1. Map out a route ahead of time.
2. Bring hydration and fuel.
3. Find a buddy.
4. If you’re having a bad day, accept that you’re having a bad day.
5. Patience is key.  Pace yourself and take it one mile at a time.

Good luck out there!  Happy running!

Blog post by Jen Skiba.

About Coach Jen Skiba

Jen began her running career as a middle-distance runner for Falmouth High School and has been involved with the sport for over 12 years as a runner, official, race management, and coach.  A Mashpee Fitness trainer and Certified Running Coach through the Road Runners Club of America (RRCA), Jen enjoys working with runners in the gym and on the roads. “Whether you are a beginner looking to get started running or at the intermediate level hoping to improve your times or tackle new distances, I can help you reach your goals!”

Cape Cod Rehab's Cape Cod Marathon Training Tip: Introduction

Congratulations!  You did it!  You signed up to run the 2016 Cape Cod Marathon or Cape Cod Half Marathon! 

(If you haven’t registered, there is still time… www.capecodmarathon.com) 

Whether this will be your 1st or your 30th, you made a big commitment and we want to be a part of your journey to the finish line.

Cape Cod Rehab has signed on as a Cape Cod Marathon sponsor.  Not only will you see us around race weekend but our trainers, coaches and physical therapists will be providing weekly training tips on the Mashpee Fitness blog leading up to the race beginning next week—the week of July 11th.  Some topics will include: training in the heat, incorporating hills into your running, recovery techniques, dealing with injuries, kinesiotaping, etc.  Bookmark mashpeefitness.blogspot.com and follow Cape Cod Marathon & Cape Cod Rehab on Facebook to never miss a weekly training tip!

Also new for the 2016 race, Mashpee Fitness trainer & RRCA Certified Running Coach Jen Skiba will be providing training plans free for runners.  The 16-week marathon training plans were just released this weekend and training will begin on July 11th while the 12-week half marathon training plans will be released in a couple weeks—training begins August 8th.  You can access these training plans from the homepage on the Cape Cod Marathon website: www.capecodmarathon.com.

A good rule of thumb to prevent injury is to find a training plan where Week 1 matches the mileage you are currently running.  Coach Jen put together Level 1 and Level 2 training plans.  If these don’t work for you and you’re looking for a more personalized plan based on your abilities and goals, contact Coach Jen at running@capecodrehab.com.

Again—we want to congratulate you and wish you good luck with your training!

~The Cape Cod Rehab Running Team

About Cape Cod Rehab

Cape Cod Rehab is the premier provider of orthopedic, sports and aquatic physical therapy in the Cape Cod region.  Customers experience elite services that are cutting edge and backed by evidence.  Behind the Cape Cod Rehab Running Program is a team of medical and fitness professionals with a passion for running.  Their mission is to help runners of all ages and abilities improve athletic performance, recover from running-related injuries and provide them with all the tools they need to stay injury free.

About Coach Jen Skiba

Jen began her running career as a middle-distance runner for Falmouth High School and has been involved with the sport for over 12 years as a runner, official, race management, and coach.  A Mashpee Fitness trainer and Certified Running Coach through the Road Runners Club of America (RRCA), Jen enjoys working with runners in the gym and on the roads. “Whether you are a beginner looking to get started running or at the intermediate level hoping to improve your times or tackle new distances, I can help you reach your goals!”