Days 67 and 68 - Stretch.

Day 67 was one of those days.

Know what I mean?

You gear up for a run, you've got the right music playing, the time is right, the scenery is beautiful...but your legs feel like lead pipes.

No matter how you try to make it work on a day like that, there is just no way to salvage the run. I tried giving my legs more time to warm up, I tried kicking into high gear on a hill, I turned up the music. I gave myself a mental pep-talk.

In the end, I gave up at 3.5k

In light of that, I decided to forego running yesterday, on Day 68, even though that would normally have been a marathon training day for me. My best guess about Day 67's performance is that I hadn't sufficiently recovered from my runs earlier in the week. I had been running relatively little (i.e., only doing my weekend long runs most of the time) in the few weeks leading up to my landing in Vancouver, so maybe so many runs in a row was a bit much. Instead, I extended my walks to and from work yesterday (which worked out nicely because I would have arrived at work far too early otherwise) and when I got home, I did a thorough head-to-toe stretch.

I'm going to go out on a limb here and say that I think stretching is relatively under-appreciated by athletes and weekend warriors alike. I know that it's generally the first thing I cut out of my workout schedule when I'm short on time. I'm likely to toss my stretching routine out the window if I'm tired, hungry, or in a hurry, despite the aggressive flexibility training programs I was heavily engaged in as a child and adolescent.

It's pretty telling that this stretching subreddit (you know I've got to bring reddit into almost every post), which has been around for a year, has had zero recent activity. This one boasts a single post.

Yet, despite an apparent almost-complete lack of interest in the general population, there is no dearth of research demonstrating the beneficial effects of regular stretching.

Stretching is an important component of injury prevention.

Female athletes who participate in an injury-prevention program, a crucial component of which is stretching, reduce their risk of ACL injury, a notoriously-common injury in women who take part in team sport. Increased hip and lumbar spine flexibility, gained through stretching, appears to reduce the risk of rib stress fracture in rowers. Soccer players benefit from dynamic stretching, gaining increased hip range of motion, increasing their chances of scoring and decreasing their incidence of injury during games.

The authors of this systematic review tentatively concluded that stretching interventions can reduce the incidence of workplace injury (the authors of this study agree), though they admit that research of a higher methodological calibre is needed before strong recommendations for stretching programs can be implemented. Young people in the military experience less anterior knee pain when they engage in a simple stretching program, and this finding can likely to be extended to individuals engaged in recreational sport.

Stretching can also work as part of a treatment plan for common injuries.

This guy is worried that flexibility may ruin his deadlift.

The authors of this study found that stretching and yoga were equally effective in treating notoriously-intractable chronic low back pain, and both were more effective than an instructive book on self-care. Stretching also seems to help with chronic plantar fasciitis, a painful inflammation of the bottom of the feet that affects many recreational and competitive athletes. Though more research is needed, these authors concluded that stretching may play a role in the rehabilitation of hamstring injuries.

The benefits of stretching are not just physical. 

The authors of this study found that healthy, middle-aged participants in a stretching program demonstrated improved executive function, as did participants in a cycling program. Measures of selective attention showed greater improvement for the stretching group than for the cycling group. Older adults who participated in a stretching program improved their balance, decreasing their risk of falls.

Some athletes (particularly lifters, in my experience) worry that stretching will reduce their overall performance.

In fact, the authors of this meta-analysis found no detrimental effect of static stretching on muscle performance as long as stretches weren't held longer than 60 seconds. The authors of this review came to the same conclusion; they also found that performance in certain activities (particularly low-velocity activities) improve with static stretching, and performance in a number of activities is improved by dynamic stretching.

Unfortunately, the benefits of stretching don't include a decrease in delayed onset muscle soreness, which might have something to do with how few of us are motivated to stretch regularly...

Day 66 - Bare Feet

66 down, 299 to go!

I promised in a prior post to review some of the literature on barefoot and minimalist running.

Barefooting is a hot topic in the running world right now. 

It wasn't long ago that Vibram's FiveFinger shoes began to gain a real foothold (see what I did there?) in the popular market. One consequence is that what used to be a relatively unknown niche in the North American running community has become accessible to neophytes and experts alike. Books like Born to Run by Christopher McDougall encourage recreational runners, either implicitly or explicitly, to doff their structured shoes in favour of FiveFingers, sandals, or even their bare soles, suggesting that the best runners run without shoes, accumulating better finishing times and fewer injuries than their more sturdily-shod peers.

Contrary to what many barefoot fanatics would have you believe, the evidence for these claims is pretty mixed.

Is barefoot always best?

This study found that running economy improved over time when shod runners transitioned to simulated barefoot running. Of course, the young men studied were given proper training in transitioning to minimalist running and were experienced runners prior to transitioning. There was no initial difference in running economy; differences developed over a 4-week habituation period. This study - though not particularly strong, as it relied on self-report - suggests that barefoot runners report fewer lower extremity injuries than their shod counterparts. The authors of this systematic review, however, found that impact attenuation (i.e., how hard (or not) you hit the ground with your feet) varied for bare feet vs. athletic shoes depending on a number of factors, including the type of shoe and the type of activity. They conclude with the supposition that different profiles of attenuation could be beneficial or harmful, depending on a wide array of activity- and form-related factors.

Some argue that foot-strike has more to do with staying injury-free than does your choice of footwear. 

Along with the surge in barefoot popularity has come the edict that "correct" form entails a forefoot or midfoot strike, and that this was probably the foot-strike that our ancestors used to run long distances and stay injury-free. This study of a traditionally barefoot population in Kenya found, to the contrary, that many of these runners adopted a heel-strike pattern when running at endurance speeds. This study of runners with self-selected foot-strike patterns showed greater shock attenuation and reported greater comforted with a rear-foot strike, which I'd argue is the most demonised striking pattern in the recreational running world at the moment.

The argument that many proponents of barefoot and minimalist shoes make is that these unstructured shoes make it nearly impossible for you to land with a potentially-damaging foot-strike. 

I'd argue that the pain that results from a poor foot-strike in an unstructured shoe might deter you from hitting the ground with a lot of damaging force, but that the shoe (or lack thereof) isn't likely to solve the entire problem if you're running with uncomfortable or damaging form.

Oh no! The dreaded heel-strike...you will become paralysed for life or excommunicated from the Church of Running.

My personal experience with shod, minimalist, and unshod running has been mixed. 

I started running in the heavily-structured Nike Moto8, and suffered some pretty annoying off-and-on knee pain, including a recurrent pes anserine bursitis that probably had its origins somewhere in a long career of eggbeater and whip kicks but seems to have been badly aggravated by running. I switched to FiveFingers and completely-unshod running (exactly what it sounds like...bare soles on the grass, dirt, or pavement), following a pretty conservative program that facilitated a slow transition from structured shoes. In noticed an immediate decrease in knee pain, but soon experienced gnawing shin splints that took weeks of rest to abate. 

Eventually, I abandoned both the naked soles of my feet and my FiveFingers, and began running full time in Nike Free Runs, which are among the less-structured shoes available at most big-box and running stores. I found a good middle ground with these shoes; I only get occasional twinges in my knees, and I don't get any shin pain. Indeed, this study supports my own belief that barefoot running and running in a minimalist shoe are not the same and do not produce the same mechanics; whether that is a good or a bad thing depends on your level of commitment to barefoot running, I suppose - for me, it seems to be a good thing.

I do notice that my arches get sore and feel worn out on mid- to long-distance runs. I have pretty (read: really) high arches and I'd suggest that the relative lack of support probably has a lot to do with that sensation. It's not unbearable, and has improved with time and training.

I also have changed and tweaked my running style. 

I have spent some time watching videos that describe so-called natural running, particularly this one, and find that they have been helpful in developing a foot strike and overall running style that feels comfortable instead of painful. I have also attended Good Form Running at Runner's Choice, and found the clinic helpful for fine-tuning aspects of my form; in particular, I learned that I needed to dorsiflex a bit more, which I think may have been at the root of my shin pain while wearing FiveFingers. Overall, I've been striving for a comfortable stride with a midfoot strike and relaxed upper body, and I think that this probably has a lot more to do with my relative lack of current injury than does wearing an unstructured shoe. I do agree that wearing a minimalist shoe has allowed me to feel my own form and the ground, and consequently better understand what my body is doing when running.

Fact: Bare foot running = dirty feet.

If you're interested in the topic of barefoot running, you might like to check out this episode of CBC's The Nature of Things, entitled The Perfect Runner, for an overview. Born to Run offers a heavily-romanticised depiction of the Tarahumara tribe and their running practices, but you won't find much in the way of unbiased evidence within its pages. As I've mentioned in a previous entry, there is a barefoot and minimalist subreddit that provide support and advice for new recreational runners and more experienced competitors alike.

Just be careful - people have jumped on the barefoot "cause" with gusto and will provide a lot of pseudo-scientific evidence to support their claims that barefoot is best. Many take exception to the notion that minimalist shoes like FiveFingers or Frees even approximate barefoot running, and feel that the only way to run "properly" is completely barefoot. If you choose to go this route, please keep safety in mind, start slowly, and choose your terrain wisely. Runners with reduced sensation in their lower limbs would be unwise to attempt barefoot running without a doctor's supervision.

Ultimately, I'm of the opinion that the only "proper" way to run is the way that feels good and keeps injuries to a minimum - and I believe that form is highly individualised and has to take into account body habitus, injury status, distance and speed run, and personal preference. Your best bet is to play around with form, attend a clinic or do, read up, and talk to other runners.

PS, did you notice that I didn't say anything about physical activity today? That's because I haven't done any yet, but I will!

Day 65 - Lowering standards for runners everywhere...

Only 300 days to go!

Today was my second day in Vancouver, and another beautiful one. If you're not bothered by rain, there's a lot to appreciate about Vancouver; it's mild and inviting, the scenery is stunning, and every once in a while, a car will stop for you mid-block just because you look like you're about to cross the street. Nice.

I collected my photo ID badge today and met Dan for an Indian buffet lunch near Vancouver General. Unfortunately, I had filled my belly with bread and hummus just a couple of hours earlier, so I didn't appreciate the vast array of vegetarian Indian food laid out before me, but I did enjoy catching up with Dan, who has been on elective in Moncton and Calgary recently.

Later, I headed "home", picking up some groceries on the way (vegetables are roasting in the oven now and giving off the loveliest smell!). I spent the afternoon reading, lazing, and napping. On waking from my late afternoon nap, I decided to head out on a rainy run, even though it is not technically a running day for me.

I soon discovered that my complete lack of directional ability is not limited to Toronto (nor to Kingston, Montreal, Hamilton, Milan, Venice, Gothenburg, Paris, London, Geneva, or the entire country of Greece...I guess I should accept at this point that my inability to navigate out of a paper bag is pretty generalised), and I immediately got lost.

Many of the houses in Vancouver seem to be built of wood, or at least covered in wood siding, which is novel for a brick-house Southern Ontarian. In the rain, the wood lets off this beautiful wet smell that reminds me of camping, and drains all sense of urgency. I was hardly troubled about being lost. In fact, it seems that I may have run by my destination (the house I'm staying at) at least once without noticing.

Lost on Nanaimo.

Of course, I also had my iPhone to point me in the right direction, so I eventually arrived safely at home after about 5k pitted with stops and starts to check Google maps, running halfway up blocks and then turning around having realised I had started off in the wrong direction, and some confused standing on street corners looking around for a familiar landmark.

The take-home message here? 

You needn't ever worry about looking silly while running, as long as I'm still on the sidewalks lowering standards.

Is that what's keeping you from trying running, anyway?

I've already posted about resources that helped me get started in running, and I also wrote a post a while back about gear that I consider essential for outdoor running in the cold, but it seems that a lot of non-runners who talk to me about running avoid it because they are afraid of looking silly.

Want to know what I think when I see runners in proper gear with good form?

Shit, they're good.

Want to know what I think when I see overweight runners in heavy cotton sweats, huffing, puffing, and shuffling, taking breaks to walk and then starting all over again?

Gratuitous selfie just because I like it. Deal.

Shit, they're impressive. They are working so hard.

Want to know what I think when I see runners in proper gear or awful sweats, with good form or bad, when they're running in the rain?

Shit, they are badass.

When they're running in the snow?

Shit, they are seriously badass.

When they're running and I'm not?

Shit, I want to be running.

Do I ever think that runners, no matter how novice, look silly?

Nope. Never.

You're allowed to not like running, and you're allowed to not want to try, but please don't let worries about people judging you, your skill, or your gear stop you from trying.

Days 63 and 64 - Oh Hello, Vancouver.

Yesterday was somewhat unpleasant. I don't want to talk about it, but suffice it to say that I came out of it with a pulled left gluteus medius, an ugly bruise on my right calf, and a huge burst blister on my right foot.

Waking up in beautiful Vancouver this morning was blissful. It is almost 20C warmer here than it is at home right now. There is not a spot of snow on the ground.

So today I decided to run 6k.

Still looking pretty sweet.

I left the house in my new purple shoes and started off at a lazy-slow pace, stopping every once in a while to take a picture, look in a store window, or coax my uncooperative left kneecap into a more comfortable position (yes, this is a thing that is happening now). At one point, I stood to the side to let a herd of 20 or so runners pass. I couldn't help but inwardly chuckle at the toques, gloves, and heavy gear they wore while I overheated in my tights, t-shirt, and windbreaker. I wondered, in passing, what they wear during the summer. And then wondered what they would wear in a -20C run over icy sidewalks if they ever joined me in Kingston.

The view from my bedroom at home.

As I ran, my lungs fell in deep love with the Vancouver air. It's mild and damp, silencing my airways' post-viral complaints about the frigid aridity of Ontario winter. I didn't need my usual winter cheekful of gum to help me generate saliva and keep my throat moist and cooperative.

I ran with no direction or plan, and no music either. 

Unsurprisingly, it eventually started to rain, exposing for me the folly of choosing glasses over contact lenses for a run in Vancouver. But the rain felt cool and lovely, not bone-chillingly freezing and driving sideways like the rain I usually encounter on my Kingston runs (that is, when it's not snowing, of course). 

Oh hello, Vancouver.

I came home to a warm bath, slathered myself in Coconut and Lemon Everyone Lotion, and quietly accepted the fact that I may be falling in love with (running in) Vancouver.

Day 62 - Fresh Kicks

I never thought I'd see the day when 13k would seem like a perfectly reasonable distance to run in a brand new pair of shoes.

Once upon a time, not so long ago, I wouldn't have run more than 2 or 3k in shoes that weren't broken in. Thirteen long kilometres was an unattainable goal anyway, and I worried plenty about injuries and blisters.

Irrelevant but cute.

Today, however, I stopped off at the Running Room for a new pair of runners. I actually prefer an independent store near my place, Runner's Choice, but they don't carry Nikes, and I find that once your feet meet a brand they like it's hard to imagine going through the sometimes long and painful process of finding another brand that works equally well. Incidentally, the Running Room doesn't carry the Balega socks I like, so I had to make a stop at Runner's Choice anyway. There is just no substitute for a good Balega Hidden Comfort sock. Tried them once, fell in love, and am now desperately dependent on them.

But I digress.

I ended up picking out Nike Free Run+ 3s, last season's model. This is the same shoe I wear normally, though I was forced to pick a different colour than I prefer. Apparently they have stopped making Hot Punch Pink, and the Tiffany Blue I wanted was never released in Canada. I passed up this season's model, because they have an attached tongue that I find creates a struggle when it comes to putting the shoe on and taking it off. I really hope they go back to the un-attached tongue next season so that I can replace my current shoes without having to compromise.

Yep, they're pretty sweet.

I then immediately headed to the gym and polished off 13 easy kilometres before meeting Katelyn for bubble tea at Classics.

While I was in the store picking out my shoes, the sales guy and I started chatting about minimalist footwear, barefoot simulator shoes, and barefoot running.

I know this is a hot topic in the running world, with some people insisting that barefoot or minimalist running is more biologically correct than running in a structured shoe, and decreases the incidence of injury.

Desi is glad I don't prefer barefoot running.

Personally, I found that transitioning to a less structured shoe reduced a lot of the knee pain I was experiencing in my Nike Moto 8s, which is a pretty supportive shoe for neutral strikers. The benefit was immediately obvious, and I haven't turned back. With that said, I did try running in Vibram FiveFingers KSO for a while, and found that I ran too far onto my toes and ended up with some nasty shin pain that quickly disappeared when I switched to the Free Runs. Evidently, this wasn't the right shoe for me.

I've just started searching the literature, and there seems to be some solid research on differences in foot strike and a bit on whether this is affected (and how) by barefoot versus shod running. For now, I'll link you to a couple of subreddits where you can get info on barefoot and minimalist running and walking, and spend some time reading over the research myself. I hope to update you within a couple of days with something more than just anecdotal evidence...

Goodbye, snowy home! Tomorrow I'm off to Vancouver!

Days 55 through 61 - My life is crammed full of stuff that I love doing.

No, I have not given up on the 365 day challenge.

I just haven't blogged recently, because, in Tara's words (when describing her own life),

"My life is crammed full of stuff that I love doing. How awesome is that!"

Indeed, it is pretty awesome.

I have loved my three weeks in Toronto, my home sweet home for almost ten years.

I stayed with Lisa over these three weeks, and while spending 2-2.5 h each day in transit to and from work wasn't my favourite part of the visit, her beautiful new house was cozy and inviting, and her hospitality incomparable. I had homemade crepes at Cecelia's and tofu scramble at Randi's. I ate my Terroni favourite, spaghetti al limone, with Katie, Cece, and Maddie. Sura and I gobbled smoothies and vegetarian delights at the undergrad site of all my happiest meals, Fresh. Carolyn and I switched up our usual sushi-date routine and instead grabbed a speedy pre-work breakfast at the Sunset Grill before riding the TTC together en route to our respective places of work.

Yes, it would seem that a lot of my visit was spent on food.

Not inaccurate.

But I also loved my rotation. I learned so much over three short weeks in the emergency department of a major tertiary care centre. I received some incredible teaching, made one or two unexpected saves, and watched my clinical acumen and diagnostic skill increase more than I would have expected in such a short period of time.

I have spent a fair amount of time engaged in physical activity as well. I've run a bit, walked a lot, done quite a bit of bodyweight work, and hit a yoga class with Katie at Breathe. I haven't missed a day yet, despite the gruelling commute and long shifts (8 hours doesn't seem so long...but then it becomes 10...and when that's followed by a 1.25h bus ride home, it starts to feel like there are not enough hours in the day for sleep).

I do hope that the upcoming month in Vancouver will bring more time for writing, more running and more time spent outdoors. I have been promised a snowshoeing expedition by two different parties - Kim and Robin, two awesome west coasters, promised me some snowshoeing back on a hot July day at our hostel in Athens, and Christie, a camp coworker from my days at Merrywood, also said she'd take me out. Let's hope they all remember and are still up for it, because days off are not for sitting still!

For now, I'm at home after a rare train ride than ran as scheduled. Kitties are cuddled, hot baths will be had, and a visit to the gym will be made. 

Tomorrow. 

Tonight is for relaxing.