How, When, and Why To Do Steep Uphill Walking (and Running)

Last Monday was two days after the Rothman 8k, my first race in 5 months, and my legs were still sore. While I'm sure I could have gone for a run, I am coming back from injury and didn't want to take any chances.

While typically I enjoy cycling as my preferred mode of cross training, a quick scan of my in-laws retirement village gym revealed a couple of recumbent bikes and these super motivating pictures:

I really wanted to minimize stress on my body yet get my heart rate up into the aerobic training zone.  Enter the steep uphill treadmill walk.

These sessions are great for runners returning from impact related injury and, since you're walking, are fairly task specific.  PS: If you've got the green light to run and you want to get in a hard session, but you're prone to impact injuries (stress fractures, knee and hip pain), running uphill is fantastic.

Setting the Treadmill

Obviously it depends on what you want to get out of the workout.  Normally, I'm looking to achieve the same cardiovascular benefit to a regular training run.

I had my heart rate in the 140s (equivalent to an easy run for me) with the speed at 4.2mph and the incline at 11.5.

Your settings will most likely be different, but I'd recommend bringing the speed up first - likely between 3.5 and 4.5. Walk briskly yet confidently, let your torso rotate (most people do not do this, but should), and arms swing naturally. My client Jerry calls it the drunken sailor walk :-)

(The more injured you are, the slower and steeper you should go.)

Next, bring that incline up until you feel like you're working hard but at a sustainable effort.  Check your form - still good?  You're not holding on to those handlebars, now, are you?

You should feel like you're leaning into it and that the console is a few inches from your face, and that's ok!

Now, to really dial it in, check your heart rate. It's ok to hold the handlebars at this point if you don't have a HR monitor - just don't grip tightly and lean back.  If it's at the desired level, great. If not, adjust the incline up or down.

Who Should NOT Do This?

Anyone with Achilles' tendon problems, plantar fasciosis, ankle or big toe flexibility issues might want to avoid this type of session unless they speak with a qualified professional first. Seriously, a LOT of people have ankle restrictions, so assess yourself first.

Finally, a quick personal anecdote....

One of the craziest races I've run was the 2005 Mt Washington Auto Road Race in New Hampshire. It's only 7.6 miles and there's only one hill. But it's a 7.5 mile hill and average incline of 11.5%!  Take your half marathon time and that's about how long it will take you to run those 7+ miles.

Once a week I'd hop on the treadmill and crank it up to 11.5% and run progressively farther. I built up to 45 min because that's about all I could take. The sweat I generated was insane, the friggin console was in my face so I couldn't see anything, but I was IN SHAPE.

So give "steep uphilling" a shot if you want to try something different, but effective! You'll find it interesting that you won't even be sore after these sessions because there's very little impact with uphill running.

Have you tried this before? Got any tips you'd like to share?

Footstrike – Should You Worry About It?

Are you a heel striker? Most likely. Perhaps you connect with the ground with the entire foot at once (mid-foot)? Or maybe you're one of the few that land with the ball of the foot first (forefoot)?

Does it even matter?

Yes and no. It depends. Hopefully by now you know there are no absolutes with this stuff. (Run the other way if someone preaches one way for everyone) Here are two things to think about regarding footstrike. As you consider these points, keep in mind that everyone is different and arrives at a running with their own unique set of history, movement patterns, skill, strength, endurance, etc.

Land With Your Foot Beneath The Body

Regardless of exactly which part of your foot hits the ground first, you need to position your leg in such a way that it will absorb impact efficiently AND not slow you down. For teaching purposes I'll typically cue someone to simply put their foot down “earlier”. Sprinters think of stepping “over and down” and I like that for distance runners, too, with less emphasis on “over” and more on “down”.

A quick way to determine if you're overstriding is to have someone take a picture of your stride. Notice the angle of your shin as your foot makes initial contact with the ground. The closer that shin is to vertical, the better the body can tolerate load and dissipate force throughout your body. A locked out knee is not a good shock absorber!

Make Sure Your Foot Is Relaxed Before Impact

Toes pointed, calf tensed, braced for impact. THIS is the most common error I encounter during my comprehensive running assessment when I'm working with someone who's attempted to “change their stride”. Prancing = no bueno.

If your calf is already tensed before it hits the ground, you'll have a few issues.

First, you can't take advantage of the natural stretch reflex of your achilles' tendon. You've got to allow the tendon to relax and lengthen fully so that it can then recoil and provide you with some 'free' power.

Second, since you aren't taking advantage of that stretch reflex, you are relying on the calf muscle to contract incredibly forcefully in order to prevent the heel from hitting the ground. This is very inefficient!

Third, since you've got limited stretch reflex and lots of muscle tension going on, you'll also wonder why your calves are incredible SORE. I'm betting that's starting to make some sense now ;-)

Changing your footstrike is a delicate act.

It's just one aspect of the puzzle and I'd say that there are bigger fish to fry in terms of improving your running form. If you're not doing things correctly you can easily get hurt.

Work on Cadence First

Before worrying about changing your footstrike, try optimizing your cadence. Your footstrike will change subtly but you may not even notice that. You may, however, notice that your knee hip, or back pain does feel better!

Identify your current running cadence (how many strides per minute you take) by counting your steps for 20 seconds and multiplying by 3.

The average person should be in the 170-180 range. If you're lower than that (and you're not 6'6”), try adding 5% to your number and work on making that feel normal. This will take a few weeks and can be best implemented by doing increasingly longer intervals at the faster cadence.

Start with only 100m and add on only if you can maintain your form and match your stride to the beat. You can use a metronome app on your smartphone or check out jog.fm to find music that has the right tempo for you. This song has a beats per minute of 180!

http://www.youtube.com/watch?v=gEmJ-VWPDM4

Got A Complex About Carbs?

Introducing my friend Kerri Heckert, a Clinical Dietician at the Children's Hospital of Philadelphia, personal trainer and yoga instructor. We thought it was time for a primer on “Carbs”. Everyone seems to have an opinion and she's agreed to write a guest post for me to give everyone a solid starting point (ya know, based on science, not Access Hollywood) from which they can make smarter food choices. Without further ado, here's Kerri!

Carbs: Not Good or Bad, Just Essential

Carbohydrates have been deemed both the hero and the villain when it comes to nutrition goal-setting. You’ve been told to fill up on whole grains to lose weight, but also to go grain-free to drop a few pounds. As a runner, you’ve carb loaded to maximize glycogen stores, but you may have considered cutting out grains or gluten for a variety of health reasons. With so many media messages, research studies and testimonials bombarding you daily, where do you find the truth?

What Are Carbs Exactly?

Carbohydrates are one of the three macronutrients that make up the human diet (fat and protein are the other two). Carbs are your body’s preferred source of energy. You’ll find them in fruits, vegetables, dairy, bread, pasta, rice, baked goods, candy, nuts, beans and juice. The 2010 Dietary Guidelines for Americans recommend that half of all your grains should be whole grains (100% whole wheat, barley, etc.) The Guidelines also recommend increasing your intake of fruits, vegetables and fat-free or low-fat dairy – all of which have carbohydrates. The Guidelines do recommend limiting intake of added sugars and refined grains.

Refined grains have been stripped of their nutritional value during processing. They are digested quickly and can spike blood sugar without maintaining fullness. Whole grain products improve satiety, control blood sugar and regulate bowel movements because of their high fiber content. They are also rich in a variety of vitamins and minerals.  However, when might a low-fiber, easily digestible carbohydrate food be ideal for a runner? Right before or during a race! Your body would much prefer an immediate source of energy (glucose) without having to digest a whole lot of fiber to get to it. Think: sports drinks, chews and gels.

Making Half Your Plate Carbs: A Good Place To Start

Carbohydrates should make up approximately 50-60% of an athlete’s diet. Substantial energy stores must be available to support movement over an extended period of time. Glycogen is the storage form of glucose, and it’s housed mainly in your muscles and liver. Approximately 50-60% of energy during 1-4 hours of continuous exercise at 70% maximum capacity is derived from carbohydrates, and the rest comes from fat. The percentage tips more proficiently towards fat utilization with slower paced aerobic training.

The Academy of Nutrition and Dietetics and the American College of Sports Medicine recommend 6-10 grams of carbohydrate per kilogram of body weight per day. Exact recommendations vary depending on what point you are at in your training, your daily/weekly mileage and your level of training intensity. See a Registered Dietitian who has experience with sports nutrition to develop a meal plan and recommendations that work best for you, your sport and your goals. (<--- KEY statement)

Sustained Periods of Low Carb = A Big Ol' FAIL

During digestion, the sugars and starches in carbohydrates are broken down into glucose. As blood glucose levels rise, insulin, a transport protein, is released. Insulin escorts glucose into cells where it is converted to energy. The rationale behind low carb diets is that without carbohydrates, the cells will not release insulin, preventing utilization of glucose for energy, thus forcing the body to rely on body fat for fuel. People tend to drop pounds quickly on low-carb diets as their body breaks down glycogen to provide much-needed glucose for energy, and with the glycogen goes water.

Of course, it's a hard diet to sustain and some of the side effects of low carb diets are constipation from lack of fiber, ketosis leading to nausea, dehydration and bad breath as well as nutrient deficiencies. Gross.

As carbohydrates are reintroduced to the diet, hydration improves and water weight will return. Studies have shown that low-carb diet weight loss is actually due to overall calorie deficit rather than elimination of carbohydrates.

Studies have shown that carbohydrate restriction is “detrimental” to athletic performance and that overall inadequate energy intake impedes performance and negates the benefits of training. A body running low on carbohydrate will turn to protein for energy, so protein synthesis (muscle growth and strength) is halted. Very low calorie diets cause muscle loss and decreased strength and endurance. Without adequate energy intake, metabolic rate slows and immune, endocrine and musculoskeletal functions are compromised, prolonging recovery.

So in summary, fuel up! Eat the right kinds of carbs [minimally processed] as part of a nutritious, balanced diet that includes foods from all the different food groups. Eat sufficient calories to fuel the activity you ask your body to perform, and use the best gasoline you can!

Further questions for Kerri? Ask her here or connect with her on LinkedIn here.

References

http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/PolicyDoc.pdf

http://www.foodmatters.tv/articles-1/why-refined-grains-are-harmful

Links:

Precision Nutrition - Carb Controversy: Why Low-carb Diets Have Got it All Wrong

AND and ACSM Position Stand on Sports Nutrition:

http://journals.lww.com/acsm-msse/Fulltext/2009/03000/Nutrition_and_Athletic_Performance.27.aspx

Whole grains:

http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet4MakeHalfYourGrainsWhole.pdf