Shoe Review: Asics GEL-Kayano 27

Sponsored by Zappos Running. All opinions are my own.

No races? No problem! You don’t need a race to keep on running. It’s true we find a good amount of motivation when we sign up for a big race, so it’s normal if we are feeling a bit bummed during this time as mostly all races have been canceled for the year. The thing about running that we often forget is that you can do it year round and get good at it, too—whether or not you have a race on the horizon. I, myself, think of other ways to get motivated. I create a list of short term goals for running that get me just as excited as my race goals do, and remind myself that reaching these smaller goals will only lead to better progress when I can finally race again.

Another way I motivate myself is with cool, new running gear. My favorite part of my wardrobe is running shoes, of course! I recently got another brand new pair from Zappos—the Asics GEL-Kayano 27. I shop from Zappos all the time, since they have an amazingly large selection of everything. I am a VIP member which also means I get free, super fast shipping, plus free returns for a year! I always have the best shopping experience and find everything I am looking for.

Next Level Performance

With the many months we have until our next races, it’s a great time to break up the time into different training blocks. One of the best ways to improve in distance running is to focus on the whole package, which takes time! So having lots of it is a good thing! Running in the Asics GEL-Kayano 27 is a perfect option if you are looking for a high-level stability shoe. My first impression of the shoe was how lightweight it is, especially after reading about the different systems that make up the shoe, which I thought would make the shoe feel heavy.

As I usually do with every new pair, I tried out the Kayano 27 for the first time on a short easy run. The first thing I noticed was how conforming the shoe felt during every part of the gait cycle. This is my favorite feature of Asics—the GEL that runs across many of their styles. It’s what lets the shoe move with the foot. Shoes without this feature tend to feel stiff when you push off the ground with the toes. The Kayano 27 does a good job with this transition and provides a springy step.

Built-In Comfort

Since I have a history of ankle and foot injuries and have dealt with plantar fasciitis for almost my whole running life, I try my best to find shoes that have a decent amount of cushioning but still provide the responsiveness I need for speed work. I have a pet peeve with running shoes—shifting of my heel, which is non-existent in the Asics GEL-Kayano 27! The external heel counter of the shoe truly holds the heel in place and makes it feel “locked”, so you can count on these shoes to feel more fitted than most other styles.

The DUOMAX support system is a game changer for those of you who overpronate naturally while you run. It’s what gives the shoe the stability aspect and controls that inward rolling of the foot. Not controlling overpronation during running can lead to a long list of injuries such as direct ankle and foot problems, runner’s knee, IT band syndrome, and low back pain. It’s important for runners to pay attention to this when choosing the right shoe. This pair also has a specially designed trusstic system in the women’s shoe compared to the men’s, with softer foam.

I’m excited to keep using my GEL-Kayano 27 for the bulk of my training since so far I find that they truly protect my feet from the constant impact of my daily running. I highly recommend this pair for medium to long runs at a consistent pace, although they are pretty good at quick pace changes, as well! I’ll keep you all updated as I continue to break them in and use them for different distances and run types. In the meantime, check out all of the colors on the Zappos site and don’t forget about the VIP membership benefits! 

Shoe Review: Asics GEL-Cumulus 22

As runners, we love our shoes. We love them so much, we dread when they wear out too quickly and we have to toss them. It would be great if all the shoes we loved would last just a little longer, but unfortunately, since we also like our shoes to be light and fast, we have to sacrifice durability. What if I told you that this is not the case with the brand new pair I was lucky to try out from Zappos?! The Asics GEL-Cumulus 22 is made with lightweight materials that last longer than most other shoes—you can actually tell the difference from the first time you wear them rather than waiting to see at the end of their lifespan.

Zappos has been my go-to for all my running (and much of my non-running) gear. They have an extra large selection of products, so I always find what I’m looking for. Since becoming a VIP member, I’ve taken advantage of the benefits, including the free expedited shipping, expert customer service, and free returns for a year. If you haven’t joined, you are missing out!

Long Run Comfort

When trying out a new pair of running shoes, I always take a day to walk around in them first, then follow that with a short run to break them in further before attempting a longer run. These shoes are definitely more supportive than the lightweight shoes I am used to. The structure of the shoe is on the firm side, yet flexible enough to conform to the motion of the foot during the constant pounding on the ground. Some runners stay away from more rigid shoes because they feel it will limit their speed, but you definitely want some firmness if you are looking to run more than a few miles. That’s where the support comes from!

My first longer run in these shoes was a 14-mile run up and over the causeway several times, and I was surprised with how comfortable they felt during the inclines. Instead of the firmness limiting my push-off on the inclines, it actually helped! Asics’ FlyteFoam technology is what gives the midsole this responsiveness. I was a fan of the GEL-Cumulus 21, which I used for most medium runs for a couple of months. This updated version feels much softer, which is going to be great for all of my bridge runs!

A Summer Running Essential

Running in 90+ degrees and 95%+ humidity every single day has its benefit of building a great deal of strength and fitness. One of the worst problems of running in this climate is finishing every run with soggy shoes. It’s merely impossible to not get sweat into your shoes during these hot months, so it’s great when a shoe is made with the right materials to let your feet breathe and not get weighed down. The Ortholite X-40 Sockliner in the Asics GEL-Cumulus 22 provides the shoe with better moisture management than any other shoe I’ve used lately. The upper part of the shoe is made with a mesh material, which also helps the feet stay dry.

I lean more towards a neutral/supinated foot strike, so these shoes felt just right. If you are an overpronator, you may actually still find this shoe can work for you since it is extremely roomy for any orthotic. I actually tested this out by removing the insoles and replacing with my plantar fasciitis insoles I use sometimes and they did not feel tight at all! For those of you that fall into the overpronation category, the increased pressure through the heel when running can definitely cause pain and other foot and ankle issues. The GEL-Cumulus 22 is made with a gel cushion that you can visibly see in the heel of the shoe that reduces this pressure and provides the foot with better shock absorption—something that will greatly reduce your risk of injury.

All in all, the Asics GEL-Cumulus 22 is a well-designed shoe that feels great for just about any run. I will be using these for medium to long runs since the materials are longer lasting than other lightweight shoes I own. I highly recommend this pair for short to long distance training, so give them a try in one of the ten color options from Zappos. And don’t forget to take advantage of the VIP membership program!

Stop Shoulding Yourself

Do you ever feel like you give yourself too much criteria to meet? Or maybe you go to bed every Sunday night with a big list in mind of everything you SHOULD accomplish the coming week. I call this “shoulding” and I want to take a few minutes to share how partnering up with Halo Top has helped me stop this habit and created a happier day-to-day lifestyle. If you don’t know yet, Halo Top is a creamy, delicious ice cream that’s low and calories, high in protein, and truly makes you feel good about yourself no matter how much have in one sitting. Just knowing I can have an entire pint of ice cream without any judgment from myself got me in the mood to live the rest of my life this way.

Reframing Those “Shoulds”

I started the year off telling myself I SHOULD get X-amount of strength sessions done per week and eat a specific diet if I want to run faster and get fitter. The “should” that’s given me the most pressure these last 5 months was the one I set for myself in terms of my business—expand into more avenues of my line of work as quickly as possible. This created the most anxiety of every goal because of the mere fact that things take time. I was only going to let myself down if I didn’t meet my extensive to-do list every day to get to where I want to be.

I’ve decided to reframe the mindset of all of these “shoulds” and live my days how I WANT. Having a mindset that I “can” or “want” instead of I “should” has taken a load of pressure off, which means I can live content every day whether I got a ton of work done or none at all! I’m tackling all 3 aspects of my life where I tend to put pressure on myself—my workout program, my diet, and my job, and making sure I take the pressure off and do as much as I can and WANT!

Self Care is the Best Care

The first step to stop the “shoulding” is not putting so much on my calendar to begin with! I’m going to make sure the most important tasks get done, or at least the ones with the deadlines, and be more realistic about the rest. One of these priorities will be to take breaks whenever I want, and not feel guilty about it. This is where Halo Top comes in the picture, because I can choose to snack on a pint at any time of the day and be A-OKAY with it!

Exercising is a form of self care for me so I know my runs will get done because it’s actually something I want to do. It’s the extra parts of my training program—the strength training and healthy eating, that don’t always go as planned and I tend to get upset at myself when I go off the track. But not anymore! Reminding myself that I can take a break from some days of training or eat my favorite not-so-good for you foods when I want and should not ever feel like I am sabotaging any of my goals. 

It is all a mindset. We put so much pressure on ourselves to do good every day, eat right, exercise enough, and work the entire 8 hours we set aside. When things don’t go right, and you end up spending 6 of your working hours in one day watching videos on the internet, don’t get down on yourself! There is always another day tomorrow and the next, so everything will get done. Make time for what you want, exercise when and how much you want, and eat that ice cream! Halo Top won’t let you down!

Shoe Review: Brooks Hyperion Tempo

Sponsored by Zappos. All opinions are my own.

With fall racing around the corner, most of us are gearing up for an intense summer of fast miles in the heat. As tough as it is to train during this time, we just need to find what motivates us to get up and get it done. I don’t know about you but a fast pair of running shoes really does the trick to get me excited to work hard. There are so many to choose from, though, so it can get a little overwhelming trying to find the perfect shoe rotation. There are several components to shoes that determine what they are best used for. You have to consider the weight, materials, responsiveness, and cushioning levels when picking what to wear for long runs, speed sessions, track workouts, and your every day easy runs.

I’ve been so happy with my recent addition of the Brooks Adrenaline that I got so intrigued by what else the brand has to offer. I’ve been in search for a shoe that works for longer distance speed work, since that’s my goal for the summer. Thankfully I got my hands on a pair of the Brooks Hyperion Tempo from Zappos. The Hyperion is a line that was created with input from some of the top elite runners, so you can probably guess they are made to go fast!

Zappos never lets me down. I can always count on finding any pair I’m looking for with their extremely large selection of running shoes and expert customer service that is always ready to answer all of my questions. As a VIP member you not only get these benefits, but also super fast and free shipping—even during the pandemic I got my shoes within a couple of days! Free returns for a year is also part of the VIP program, which you won’t find anywhere else. If you love to shop and want the best selections, I highly recommend being a VIP member, which is also free by the way!

Weight Matters

Most runners try to find the lightest pair of shoes for every run. In general, this is a good idea. No one wants to be pounding the pavement with a bulky pair. Normally the lightest shoes are made for short distance speed work like track sessions and for racing, and developed with materials that most likely are the least supportive and cushioned since this will add weight to the shoe. The tricky part about finding the right shoes for half and full marathon training is that you have to look hard for a shoe that has both components—lightweight AND supportive. The Brooks Hyperion Tempo falls into this category.

Faster Recovery

I first tested these out for a short, easy run to break them in a little, and then added a few strides at the end to see how they felt for faster paces. I was impressed to find that they really didn’t need to be broken in—they felt flexible and soft from the start. The DNA FLASH midsole is infused with nitrogen, which is what helps the shoe give off a superb energy return. This is important for fast running because you want that force you’re putting into the shoe to be used to push off and accelerate as fast as possible. Basically, the goal is zero waste of energy, so that you can recover faster. Shoes that don’t provide this make your feet and muscles work harder to gain the speed you are aiming for, therefore increasing fatigue and delaying recovery.

Unlike other distance running shoes, the Brooks Hyperion Tempo are far from rigid. The upper is made with stretchy material that hugs the foot, but are pretty roomy in the forefoot. This means when feet swell after long distances, which is normal, you don’t have to worry about the shoes feeling tight during the second half of those long sessions. After using these for the second time on a 12 mile run in 85-degree weather, I was happy to see that they truly felt breathable even given how much I sweat during these hot summer runs! Breathable shoes means less risk of painful blisters and chafing, which can be a major limitation to any amount of running. You are guaranteed to feel light on your feet, since this pair does not hold on to moisture.

If you are preparing for a half or full marathon this summer, the Brooks Hyperion Tempo is a great option for longer and faster runs. There are two sleek color combinations to choose from, so head over to Zappos to order yours today and sign up for that VIP membership so you can reap the rewards!

Shoe Review: Brooks Adrenaline GTS 20

Sponsored by Zappos Running. All Opinions are my own.

Stability, cushioning, responsiveness…it all sounds like the best way to describe a good running shoe, but what do these terms really mean? Do all running shoes really have the right amount of everything to protect us from injury and help us run our best? The answer is no. All shoes are made differently and it takes time and patience to find the right pair. If you ask a hardcore runner what they want in a shoe, most likely they will say “fast” is their priority. The problem is shoes that help with speed, are not the most comfortable. You pretty much have to give and take when it comes to deciding on the right pair. The most important feature to look for in running shoes is support. After all, that’s what shoes are made for—to support our feet.

In comes Brooks Adrenaline GTS 20. I was lucky enough to snag a pair from Zappos, where I regularly buy all of my running clothes and gear. Their extremely large selection of products guarantees that you’ll find what you need every single time. As a Rewards Member you get free expedited shipping and free returns for a year, so there is no reason to shop elsewhere! I’ve heard great things about the Adrenaline GTS 20 so I wanted to try out a pair myself. It was a hard choice out of about two-dozen color options. I selected the peacoat/light blue/copper, which looks even better in person!

Chain Reaction

Did you know any problems that arise in the feet could lead to issues and injury in higher joints in the body? For example, if you overpronate, this causes the foot to buckle inwards, which causes the knee to rotate and pressure to get unevenly distributed even up to as high as the lower back joints. Ankle and foot problems are frequently the initial cause of knee pain in runners. This is one reason why I love the Brooks Adrenaline GTS 20. It is actually made with a system that controls motion in the foot to minimize this chain of reactions. Stabilizing the foot with GuideRails, you can count on the Adrenaline GTS 20 to provide you with much more comfortable and pain free runs.

Dual Cushioning

Cushioning is cushioning, right? Yes and no. The term makes runners think of soft, plush materials that hug your feet, but the cushioning in the Adrenaline GTS 20 does much more than that. DNA LOFT is the softest of Brooks’ cushioning and is what adapts to your foot’s shape, positioning, as well as your bodyweight. I felt a good amount of that pillow-like support when running in this pair, yet with a springiness that I normally get in a lightweight racing shoe. This is what the second layer of cushioning is responsible for. The BioMoGo DNA was created to give a shoe that’s part of a “cushioned” line a speedy element. Don’t worry—having this extra layer does not add any bulk.

I took my Brooks on a few different runs—8 mile easy run, 12 miles with 3 miles at tempo pace in the middle, and an 18-miler long run at aerobic pace. They felt extremely comfortable and well-cushioned, but I was surprised at the stability I felt given they weren’t too stiff like most motion control shoes. This must be the GuideRails technology mentioned earlier. I was hesitant about the 18-miler since the shoes felt extremely lightweight for a long run given I have significant instability in my foot and ankle joints. Thankfully they felt supportive enough and did not give me any pain or soreness in my feet as I usually get after using lightweight shoes for longer sessions.

As for my speed session, I was pleasantly surprised! Since I already knew about the two layers of cushioning and the stability technology, I was anticipating a less than ideal assist for my fast miles. It turns out the addition of the BioMoGo DNA that is supposed to help with responsiveness, really does provide the spring you want when trying to run faster. I’m still waiting to try these out for an even faster workout on the track to really test this technology!

If you are looking for a sleek, lightweight, and cushioned shoe, the Brooks Adrenaline GTS 20 is a good option, especially for every day runs. This line is made with durable materials, so you can count on this pair to last you longer than many other brands. Don’t forget—Zappos has a full stock of over two dozen color options, so you can be sure to find a print that matches your style!

Staying Happy & Nourished During Isolation

featuring Atkins

Sponsored by Atkins. All opinions are my own.

Working from home has its positives—you have a flexible schedule, can spend the entire day in pajamas, and can usually pause your work to squeeze in an errand or workout without a problem. It also has its downsides, though, especially when you are not only stuck at home during the workday, but also at night and the weekends. This is the case for everyone right now during the COVID-19 crisis we are dealing with. It was hard to get excited about working from home a couple of months ago at the start of this pandemic since the death toll was continuously rising every day. At the same time many people found it hard to stay consistent with a schedule being at home almost 24/7.

For me, it’s been a good eye-opener to be grateful for my health and the security of my family. I’m even more thankful now for the ability to run during this time, since gyms and other fitness classes have been canceled. Running brings me joy, but in order to run well and improve my performance in the sport, I need to eat well. Most of us know this does not come easy when you are home all day! I have a major sweet tooth and I’m living with family right now who love to keep desserts in the house, so you can imagine how hard it’s been to stay away from too many treats! Luckily I have gotten into the habit of managing my sweet tooth while still staying satisfied and nourished for my running goals.

Protein-Focused

Athletes know how important it is to get enough protein. It’s the nutrient that plays a significant role in muscle repair. Protein keeps you feeling full, too. It’s a good idea to include a serving at every meal, so you are less likely to overeat. The most important time to have protein is immediately after exercise. Hard runs call for my favorite optimal protein meal—a dark chocolate peanut butter smoothie! It’s a quick and easy recipe using my go-to shake from Atkins. The Atkins Dark Chocolate Royale is my favorite flavor but I’ve also made this smoothie with the Atkins Mocha Latte and Creamy Vanilla, and it’s just as satisfying! It just takes a handful of ingredients and a few minutes so you don’t have an excuse to skip out on your post-workout refueling!

How to Make the Dark Chocolate Peanut Butter Smoothie

Ingredients:

·     1 Atkins Dark Chocolate Royale Shake

·     ½ ripe avocado

·     1 Tbsp creamy peanut butter

·     1 Tsp cocoa powder

·     1 Tbsp chia seeds

Mix all ingredient together in a high-speed blender with a few ice cubes, pour, and enjoy! 

It doesn’t get easier than that! Most people find the use of an avocado in a smoothie to be weird, but since it’s relatively flavorless, it’s just meant to add thickness and creaminess. It basically replaces the use of a banana and makes it a perfect option if you are looking for a low sugar recipe. That’s the best part about this smoothie recipe—it’s low carb, so you can have it at any time of the day. It’s also a great option for those of us that crave something sweet late at night. Atkins shakes also have just the right balance of healthy fats, fiber, and key protein to keep you satisfied and your energy levels steady. I’ve been enjoying these shakes as part of my afternoon snack, but ever since adding them into my post-workout smoothie, I’m enjoying them even more! 

Quarantine Happy

The majority of people sitting at home are struggling to stay content with their day-to-day lives. You hear all over social media how this is a great time to find a hobby at home or start a new venture, but when you haven’t been succeeding at productivity, it brings on a sense of discouragement. This should not be the case! It is actually OKAY to not be coming out of this pandemic with a new sense of self. I believe we should be doing what we want whether we are in quarantine or not—if you want to just sit around and relax and not worry about productivity, that’s just fine!

Rather than taking up a new hobby or starting a new project, I’m focusing on the aspects of my life I actually enjoy and do more of them with the extra time I have. This means I am following a more structured running program, getting in and sharing the workouts I love with my community, and cooking more every day. I can’t come up with any excuses to get out of my current and regular health routine, and I am happy to say Atkins truly has made meal prep, snacking, and refueling after workouts much easier and more enjoyable during this stressful time.

Speed Training for Long Distance Runners

Running a fast marathon takes more than just logging a bunch of miles day in and day out. It requires a thought-out plan that includes a long run, shorter easier runs, and faster-paced runs or interval training. Of course, other non-running components are also fixed into the equation such as strength training, stretching, and drills that mainly help with injury prevention, overall strength improvement, and running mechanics. Most runners will incorporate tempo runs as their form of faster-paced workouts, which is crucial for building the endurance needed to hold that faster goal pace for several miles at once. The problem with only using this form of speed work for marathon and half marathon training is that it does little to help improve running economy.

What is Running Economy?

In simple terms, running economy is defined as the relationship between oxygen consumption and running speed. Oxygen consumption is measured by VO2 max, which is the maximum amount of volume of oxygen used during intense exercise. Although VO2 max is often used as a true predictor of fitness, it does not always predict someone’s ability to run a fast marathon. Running economy, on the other hand, is a better indicator of distance running performance because it takes several other factors into consideration. It considers the maximum amount of oxygen consumed at a specific constant speed. Therefore a marathoner who is able to hold a five minute per mile pace for 26.2 miles has a better running economy than a short distance runner able to hold the same pace for only 400 meters.

Why is all of this important? Well, for a marathoner trying to improve their overall pace with every race they compete in, it will require them to incorporate specific speed workouts to improve their running economy. This is even more important as we age since the first thing to deteriorate with age is speed. Rather than focusing on improving specific physiological systems in the body such as VO2 max and lactate threshold, speed development workouts will focus on improving neuromuscular responses. This means improving the speed at which your brain sends signals to your muscles to fire by relying on fast twitch muscle fibers—possibly ones barely used for most recreational marathoners. This type of training will eventually lead to running at your marathon goal pace for longer with less effort. That X-minute mile pace will finally feel doable!

Sample Speed Workouts

1. Run 20-24 x 200-meter repeats at 5k to 10k effort with a 200-meter jog in between. This workout should not feel taxing at all since you are not supposed to be pushing the 200-meter repeats at an all-out effort. The pace should be controlled and faster than marathon pace—about 30 seconds per mile faster. The 200-meter recovery jog should not be a significantly slower pace either—think slowing your pace down by 2 minutes per mile than you ran the hard 200 meters.

2. Run 12-16 x 400-meter repeats at 5k to 10k pace with a 200-meter jog in between repetitions.

3. Run 8-10 x 800-meter repeats at 5k to 10k pace with a 400-meter jog in between repetitions.

4. Run 6-8 x 1000-meter repeats at 5k to 10k pace with a 400- to 600-meter jog in between repetitions.

5. Run 6-8 x one mile beginning with the first mile at half marathon pace and cutting down 10-15 seconds per mile with each repeat. Recover for one mile in between each repetition.

Each of these workouts should always include two to three miles for a warm-up followed by some dynamic stretching and drills. Always finish speed work with a cool-down of one to two miles. A good idea is to switch up the speed sessions each week but always come back to each after a few weeks to check your improvements. Since you are always trying to run at 5k to 10k pace, what you will see improving is your effort. Over time the repeats at your 5k or 10k pace should feel easier. As mentioned this pace should equate to 20 to 30 seconds per mile faster than your marathon goal pace.

As you can see marathon training can include a variety of speed workouts to choose from, unlike 5k or 10k training where you mostly focus on the shorter sessions of 100- to 400-meter repeats. These workouts used to improve running economy are more beneficial to marathoners looking to improve their sustained pace for a race. Most runners obsess over their VO2 max improvements but studies have shown that VO2 max may not be as reliable as running economy when determining marathon ability. Research states that running economy may vary by up to 30% in runners with similar VO2 max values. If incorporating these types of speed sessions throughout your training cycle, you should be able to hold that goal pace with less effort throughout your race. Once you accomplish this, your next race will require you to drop to a new 5k to 10k pace for these speed sessions and on you go with more PRs!

Sources

Kyle R Barnes and Andrew E Kilding, Running Economy: Measurement, Norms, and Determining Factors, Journal, May 8, 2020.

Feeling Sore Days After an Intense Workout? It's Probably DOMS. Here's How To Beat It

Soreness can be a sign of a good workout, but not all soreness is a good thing. When you first begin an exercise program or get back into it after a long break, experiencing a bit of muscle pain later that day or the next is normal. This specific pain should not be so uncomfortable that it limits being able to move around as usual and should subside within a day or so. If the soreness causes you to not be able to lift your arms or go downstairs without severe pain, and lasts longer than two days, your workout may have caused delayed onset muscle soreness (DOMS for short).

Causes and Symptoms

Typically, delayed onset muscle soreness begins within 8 to 12 hours after intense exercise and peaks to its worst symptoms at 24 to 48 hours. The pain from DOMS subsides by around 72 hours, but may last longer for some individuals. This pain is normally felt with active movement and stretching the muscles. Along with muscle pain, other symptoms that come along with DOMS are a temporary loss in muscle strength, decreased range of motion, and possibly swelling in the muscles involved in the exercise. The sore muscles may feel as if “bruised” when touched with light pressure. This combination of symptoms may even last up to 10 to 14 days in severe cases.

What exactly is the “intense exercise” that can causes DOMS? Studies show that the usual type of exercise that causes this condition is eccentric movements, which is when the muscles lengthen during the contraction (think: the movement on the way down from performing a bicep curl). Although this is the most common exercise to cause DOMS, many other forms of workouts can lead to this intense soreness, such as running downhill, high intensity sprinting or plyometrics, and heavy weight lifting. Most of the time, this condition arises after performing new exercises at too high of an intensity that the body is not used to.

What Exactly is DOMS?

In the past, it was believed that delayed onset muscle soreness was the result of the so-called lactic acid buildup in the muscles during exercise. This buildup occurs during any exercise, but returns to normal levels as soon as an hour after the completion of the workout. Therefore, DOMS is not related to the lactic acid accumulation in muscle that occurs during physical activity. Unaccustomed eccentric exercises cause damage beginning at the muscle’s cell membrane, which results in inflammation that expands out to the entire muscle and surrounding areas, creating metabolic waste. This waste product stimulates the nerves surrounding the muscles causing pain. Keep in mind this type of damage occurs with certain forms of exercise as explained above, not with all exercise as with the regular lactic acid buildup.

Treatment

Although the first line of defense used when feeling this kind if pain is to take an anti-inflammatory pill, it may not be the best option. This route may help ease symptoms in most cases, but is shown to have the unattractive side effects of stomach issues and can eventually lead to poor healing capabilities in the future. The best initial treatment options are rest and ice—which is a safe, natural anti-inflammatory agent. Another go-to pain reliever sought out by most athletes is massage. Gentle massage helps ease DOMS pain, swelling and tightness in most individuals, reducing the severity and duration of symptoms. Massage has been shown to help decrease the compound in our muscles that causes inflammation. Deep tissue massage that is typically used by athletes for tight muscles is not advised for this condition due to the intense pressure that may exacerbate the pain.

Another helpful treatment option is light exercise such as cycling, pool exercises, and gentle stretching. These approaches will help maintain good circulation and keep the muscles warm to be more prepared for the addition of intense exercise once the DOMS has subsided. Intense exercise, especially the type of workout that initially caused the pain, should be avoided, as one of the symptoms of DOMS is a temporary muscle weakness. This decrease in strength causes delayed shock absorption, which can lead to injuries such as a muscle strain or tear.

Prevention

Performing a proper warm-up before any exercise is the first thing that should be done to prevent delayed onset muscle soreness. A warm-up, as in its name, basically increases the temperature of muscle, which improves its elasticity, making it more resilient to tearing. The effects of a proper warm-up lead to improved muscle contractions and better performance during the workout. Research states that warming up for an eccentric-type workout with concentric moves is effective in helping prevent DOMS. A good warm-up for running consists of more dynamic moves such as walking lunges, legs swings, and military marches. Static stretches, where you hold a fixed position for several seconds is not recommended, as this will cause muscles to elongate and remain in a more relaxed state. Save these for after your run.

If you are beginning a running or exercise program for the first time or after a long break, it is advisable to gradually ease into the intensity and make sure to include that warm-up. It is important to note the difference between DOMS and other causes of muscle pain. If you are experiencing pain during a specific exercise, it is most likely due to improper form, a muscle strain, or other injury. DOMS symptoms occur between 8 and 12 hours after the completion of exercise. You are able to perform lower intensity exercises with DOMS without continued muscle damage, whereas with a muscle strain, further exercise will continue to impair the muscle.

DOMS is not necessarily a bad condition since it involves a natural effect of new exercise, but it should be avoided when possible as it prevents any higher intensity exercise to be performed for several days or weeks. If you want to go “all-out” during your track day with brand new sprint intervals that you have never done, and you develop DOMS, expect to not be able to get your long run done even if it is a couple of days after the track workout. A good rule of thumb when increasing intensity of your workout program is to increase sets, reps, resistance, or mileage by only 10% or less each week. This is the safest way to help prevent the unwanted limitations of DOMS.

Sources

Miles MP, Clarkson PM, Exercise-induced Muscle Pain, Soreness, and Cramps, Journal, May 6, 2020.

Connolly D, Sayers SP, McHugh MP,Treatment and Prevention of Delayed Onset Muscle Soreness, Journal, May 6, 2020.

Zainab Zainuddin, Mike Newton, Paul Sacco, Kazunori Nosaka, Effects of Massage on Delayed-Onset Muscle Soreness, Swelling, and Recovery of Muscle Function, Journal, May 6, 2020.

Cheat Meals: They May Not Be So Bad After All

Consuming a diet that is 100% healthy food is not the easiest way to live. Although some people do just fine cutting out all of the “bad” foods from their diets, the majority have a hard time. Daily stress surges, cravings kick in, and the temptation of indulging in a whole pizza pie or bag of cookies becomes impossible to dodge. It is known that one of the best ways to even start a diet is not necessarily to go cold-turkey and cut everything out at once, but rather in a gradual manner over the course of weeks. It has been questioned whether including a cheat meal in a diet is harmful or not, but recent research has stated that it can be helpful in order to stick to your strict eating plan as long as you do it the right way.

Not a Cheat “Day”

It is important to note that cheat meals are only helpful to a diet if they are left as that— meals. Often times dieters use an entire day to indulge at every meal and this can wreak havoc on your weight loss goals. Although a cheat meal can rack up to a few thousand calories, it will not undo any of your dieting from earlier in the week. But an entire day of feasting will double or triple those few thousand calories. Having more than one cheat meal may make it hard to get back into your normal healthy eating habits.

Motivation

A cheat meal serves many purposes. Many times it is a source of motivation for someone on a strict diet. Eating plain chicken and vegetables day in and day out can get boring, but knowing that you have a night of burgers and fries or ice cream waiting for you at the end of the week can motivate you to keep strict. Cutting calories when trying to lose weight can lower overall energy levels, especially within the first few weeks of beginning a diet. One cheat meal will actually provide much needed energy to maintain a balance in the body.

Increased Metabolism

Consistently consuming a diet too low in calories will eventually slow down your metabolism, leading to slower weight loss. A cheat meal provides a boost in overall calorie consumption, which will cause a “shock” to the body’s digestion. This will increase your metabolism and help you burn more calories on a daily basis. It is hard to believe, but yes, a cheat meal will actually help you lose weight! There are diet plans that will fluctuate the number of calories you consume each day for this same reason.

The reason this works is because the seldom ‘jump’ in calorie consumption on one day will help regulate the hormones in charge of hunger and satiety. When on a weight loss diet we should be eating fewer calories than we burn, but over time our bodies end up adjusting to this new calorie amount. That is when we hit a plateau and stop losing weight. Adding in one day of a bit higher calories keeps the body in a burning state, helping with further weight loss. Leptin, the hormone in charge of controlling the sensation of feeling full dramatically decreases over time when on a low-calorie diet. Ghrelin, on the other hand, is the hormone that is responsible for telling you that you are hungry and will increase over time on a low-calorie diet. In order to keep burning calories, one should strive to keep the leptin hormone elevated and ghrelin on the lower end. A cheat meal assists with this regulation and aides in continued weight loss.

Keep the Balance

When choosing your cheat meal, it is best to not have the ‘all or nothing’ mentality. If you are going to splurge, make sure it is on something you actually care to eat. Do not waste calories on something that is not that satisfying to you. For example, when going to a restaurant and planning on having a big bowl of creamy pasta for dinner, stick to just that. Your date or party may order a few appetizers that are far from being on the list of your favorite foods, so do not even grab a bite! You will enjoy your pasta dish much more if you steer clear from giving into calories you did not care for in the first place.

The best way to indulge in what you truly enjoy as a cheat meal, but not go overboard, is to cook at home. If you want pizza, make a homemade one—crust and all. This will ensure you know exactly what ingredients are going into every bite. If what you crave are a burger and fries, make your own at home using cooking spray rather than oil, whole grain burgers buns, and baked fries. You will most likely save about half the calories than eating this same meal at a restaurant or fast food joint. It is best to learn the most you can about healthier substitutions. You will be surprised as to how much you can still satisfy your cravings and not feel guilty when opting for healthier alternatives to those ‘bad’ foods.

Sources

Rita Coelho do Valea, Rik Pieters, and Marcel Zeelenberg, The Benefits of Behaving Badly on Occasion: Successful Regulation by Planned Hedonic Deviations, Journal, May 4, 2020.

Running & Rehab: Peroneal Tendon Injuries

A true runner without a history of pain or injuries is one in a million. The constant pounding on the ground through all of the joints in the body is bound to put stress on some area of weakness and eventually cause discomfort. If you have searched for the most common running related injuries or pain, you have probably come across knee or IT band issues. The ankle and foot are almost, if not just as common as those two. It makes sense why—the feet take on the most pressure during running since they carry our entire body weight throughout the running cycle. Foot structure and deformities are one of the main reasons injuries to this body part occur. Unfortunately once you injure the foot or ankle once, you are prone to getting injured again, especially if you do not take care of the cause.

Besides foot structure, general ankle instability is a problem for runners, causing a large percentage of traumatic injuries such as sprains and tears, as well as overuse injuries and pain like plantar fasciitis and tendonitis. An overlooked and often misdiagnosed issue is peroneal tendon dysfunction. The two peroneal tendons run along the outer side of the lower leg, one connecting to the side of the foot and the other underneath the foot. These tendons are responsible for eversion of the foot, which is the movement of rotating the foot out to the side. It is quite common for peroneal tendon issues to be mistaken for ligament injuries (sprains). Understanding the causes and how to address instability is key to full recovery from and prevention of peroneal tendon dysfunction.

Types of Peroneal Injuries

Tendonitis

This diagnosis presents itself with inflammation in one or both tendons and is usually caused by activities that involve repetitive overuse of the peroneal tendons. Trauma, such as an ankle sprain, can also cause tendonitis since when rolling the ankle the tendons must powerfully try to control from rolling too far. Pain is normally felt behind or underneath the outer ankle bone during activity, and subsides with rest. Treatment involves using anti-inflammatory pain medication, rest, and activity modifications. If the tendonitis is severe, immobilization for four to six weeks in a walking boot may be necessary.

Dislocation

Also called ‘subluxation’, this injury consists of the tendons snapping out of place over the outer ankle bone. There is a sheath that holds the tendons in place at all times that may tear with traumatic events and cause this dislocation. Already present deformities such a shallow or nonexistent groove where the tendons lie or a loose sheath to begin with can also be the cause. After the initial trauma, it may be difficulty to diagnose this issue since there is subsequent inflammation throughout the entire joint. The snapping is felt during forceful dorsiflexion and inversion, or flexing the ankle joint upwards as if raising the toes while rotating the foot inwards. Runners will feel the snapping during the push-off phase of running since it is a forceful movement from heel strike or a neutral position to pointing the toes downward.

Treatment for initial encounter subluxations can and should be treated conservatively with rest, immobilization in a cast or boot, and anti-inflammatory medications. For injuries involving a tear of the sheath, chronic dislocations due to ankle deformities, or failed conservative treatment, surgery will be the only option to repair the cause. After surgical repair, physical therapy will be necessary to manage pain and inflammation and restore motion and strength. Individuals who experience chronic dislocations of the peroneal tendons should seek treatment as soon as possible as this consistent snapping can lead to tears.

Tendon Tears

This peroneal tendon diagnosis can be a result of an acute traumatic injury such as a severe ankle sprain. Chronic issues such as consistent dislocations or weakness and instability in the ankle joint can also cause tears by means of overuse leading to fraying and splitting of the tendon. Individuals with high arches are more prone to this type of overuse and should consider using arch support orthotics in their shoes especially for running and other high impact sports. Surgery is usually required to repair the torn tendon, followed by immobilization and physical therapy.

Ankle and Foot Strengthening

Since instability and weakness are a main cause of most foot and ankle issues in runners, it makes sense to incorporate direct strengthening exercises for these areas. A simple strategy is to perform a few before an easy run about three times per week. Resistance bands can be used to target the main movements of the ankle as shown below. Heel and toe raises will also strengthen the calves and dorsiflexors (muscles along the shins). The smaller muscles of the foot can be strengthened with toe curls using a towel on the floor and trying to pick it up with your toes for up to ten repetitions for two to three sets. More advanced exercises consist of using unstable surfaces such as a balance disc or foam mat to perform exercises.

Ankle pain and instability is often diagnosed as a sprain, especially if there was a trauma. It is important to keep in mind that sprains can also involve tendon injuries. If you are diagnosed with a lateral ankle sprain and have done all treatment correctly but continue to have pain, the next step should be to follow-up with your doctor to check for any peroneal tendon injuries. Most cases with minimal symptoms do well with conservative management. Unfortunately if there is a greater loss of function, especially for athletes who want to continue their demanding sport, surgery may be necessary. As mentioned above, the foot and ankle joints are very important for runners, therefore any instability or weakness should be taken care of to avoid injury. If not taken are of, foot problems tend to lead to issues in higher joints such as the knee, hip and back. It is useful to remember that healthy feet leads to healthy running!

Sources

Kinner Davda, Karan Malhotra, Paul O’Donnell, Dishan Singh, and Nicholas Cullen, Peroneal Tendon Disorders, Journal, Apr 28, 2020.