Antioxidants

As promised, here’s part two of last weeks entry: Five Things to Make Running Easier (Part I)

3. Respect Cumulative Loads

Translation: Don’t be afraid to take a day off.

Load versus capacity.

That’s the only equation that matters in respect to who gets injured, when they get injured, and just how bad the injury is.

In an earlier post, I elaborated extensively on this topic (see Load vs. Capacity 101).

Following that idea, it’s easy to see how rest can be just as integral to performing well, and more importantly, staying injury free, as actually logging the miles.

What you do today, adds to what you did yesterday, last week, last month and even last year!

For many runners, bikers, swimmers etc. training becomes an obsession. Programs are designed. Programs are written. And, unfortunately, too often, programs are followed.

A training program is a template. It should be open to changes.

Many injuries are the result of too rigorous adherence to the plan.

Chances are, if you feel like you need a day off, or a smaller workout, you are probably right.

Don’t be afraid to trust that inner voice, it may be your body telling you you’re about to tip the scales.

4. Antioxidants

Research is beginning to hash out the importance of scar tissue and adhesion formation to musculoskeletal (and other system) dysfunction.

Much of the same research is showing a direct link between adhesion formation and free radicals.

Without getting into too much detail, the pathway goes something like this:

Oxygen levels in muscular tissues decrease as they are contracted repeatedly or during sustained contraction (running, riding etc). Metabolic processes in low oxygen states produce free radicals as a by-product. Free radicals stimulate the production of adhesion and scar tissue.

In short: Muscle contracts. Oxygen levels drop. Scar tissue is produced.

This is where antioxidants come in.

Antioxidants work as free radical scavengers in the body. Like bounty hunters, they search out and destroy these free radicals.

More antioxidants = Less free radicals = Less adhesion/scar tissue.

Sounds good to me.

This, among many other reasons, is also why a multitude of products have hit the market touting the benefits of antioxidants in recent years. Many of them are “super juices.”

Supplements are fine, regular good dietary habits are better.

If you make a conscious effort to eat a balanced diet, you’re probably getting your fair share of antioxidants.

If you’re a fruits and veggies fan, you’re probably right on.

A summary on antioxidants including a list of the top 20 foods can be found here: http://www.webmd.com/food-recipes/news/20040617/antioxidants-found-unexpected-foods

5. Don’t Forget the Warm-up

When I tell people not to spend too much time stretching, one of the follow up questions is usually: What do I do instead?

When it comes to performing well and avoiding injury, the warm-up is king.

Think of the warm-up as a mini event.

Don’t be afraid to ease into your run or exercise program.

A well designed warm-up raises the body temperature and increases blood flow to the muscles that are going to be used. In essence, it “primes” the system.

Most warm-up programs call for 10-20 minutes of light aerobic work, followed by some light dynamic stretching (term stretching used lightly here), followed by sports specific drills (skipping, hopping, A-skips etc).

Again, this is just an example, and one for a hard workout day no less.

It should be scaled back to fit the situation, ranging from the example above, to simply working up to normal pace on an easy day.

So next time you go out for a run, don’t just close the door and go full steam. Ease into it, and you’ll see how much smoother it goes.