Just a week before competing in her first marathon in 2014, Amy Powell threw out her back. Despite initially feeling strong and healthy, the discomfort she started to feel in her lower back while training evolved into a debilitating, shooting pain. She was unable to sit or walk, much less run, and lying on the floor was the only comfortable position she could find.
The now 40-year-old mother of two from Livonia remembers calling her chiropractorβs office at the time and through tears telling the receptionist, βIβm going to run a marathon in two days, and I canβt even walk.β Luckily, her physician was able to get her in, adjust her back, and tape her up. She ran the marathon that year, finishing with a smile on her face and a sense of accomplishment.
βIt hurt, but it felt good,β she says. βIt was a good hurt.β
Looking back, Powell, who first started running in 2011 with a group of friends she knew from her church, says the experience for her felt new and different.
βI wouldnβt have thought that would happen,β she says. βI felt so strong, and then I just fell apart.β
This year, sheβll embark on her second attempt at 26.2 miles when she runs the Detroit Free Press Marathon in October. Using the knowledge sheβs gained along the way, which she often shares on her running blog,ΜύUgly Finish, sheβs already taking steps to prepare for race day. To improve her core stability and decrease her chance of back injury, this past winter she strategically worked stretching and strength exercises β plyometrics, yoga, and more β into her training schedule.
βAt first I just did whatever I could do to get through [a run],β she says. βNow I want to pay closer attention to how Iβm feeling.β
Experiencing both positive and negative health effectsΜύfrom running, like Powell, is typical for many runners. Some who participate in the sport cite increased endurance, stamina, and strength; improved attitude and mental health; better cholesterol; and weight maintenance as bonuses of the lifestyle. Meanwhile, itβs important to watch out for everything from minor discomforts, such as digestive issues and shin splits, to more serious, chronic injuries.
From an outsiderβs perspective, it may seem like either somebody is meant to run or theyβre not β theyβre an athlete or theyβre injury prone. However, proponents of the sport say it isnβt always so black and white, and that knowing oneβs body and training correctly can often lead to long-term success.
Running Rx
While modern medicine has improved and a number of runners today engage in even longer races than marathons, every year there are people who experience aches and pains, injury, and sometimes even death while running long distances.
Following the deaths of three runners who participated in the Detroit Free Press Marathon in 2009, the Department of Cardiovascular Medicine at Beaumont Hospital in Royal Oak published a study, Acute Cardiac Effects of Marathon Running. It found that while increased cardiorespiratory fitness and regular exercise can reduce deaths by cardiovascular issues, prolonged exercise, such as marathon running, can have adverse effects.
βCardiologists, like myself, deal with patients who want to push it, and they say, βSo, is it safe?β β says Dr. Justin E. Trivax, a runner, interventional cardiologist, and co-medical director of Beaumontβs Cardiovascular Performance Clinic in Royal Oak who led the 2009 study.ΜύβWhat I tell everyone, just like water or just like losing weight, you can have too much of a good thing.β
According to the Centers for Disease Control and PreventionβsΜύ2008 Physical Activity Guidelines for Americans, people should aim for 150 minutes of moderate intensity aerobic activity per week to reduce the risk of cardiovascular disease. However, when runners goΜύoverboard, Trivax says the risk of arrhythmia, coronary artery calcification, and sudden cardiac death can increase.
He says while the left side of the heart can be trained to be stronger through running, the right side of the heart does not do well with quick changes in volume or pressure. During a marathon, the right side of a runnerβs heart dilates and becomes weaker. For those who are vulnerable or have a predisposition, the dilation, which forms scar tissue, can eventually send an electrical impulse to the heart that causes cardiac arrest.
Trivax coined the term βPhidippides cardiomyopathyβ to describe the phenomenon. The phrase is named after Phidippides, an ancient Greek figure who, according to legend, collapsed and died after running 26 miles to share the news that the Athenians had defeated the Persians at the Battle of Marathon.
βListening to the body is key, everybody has to have an EKG, they should all have [electrocardiograms],β Trivax says. βWe need to make sure that weβve eliminated the risks that we know about.β
For runners who arenβt looking to follow in Phidippidesβ footsteps and want to see health benefits from their racing, Trivax recommends consulting with a doctor, listening to the body, knowing oneβs cardiovascular history, implementing various strength and high-intensity interval exercises into training plans, and understanding oneβs aerobic capacity.
Matters of the heart arenβt the only issues race participants can run into. Dr. Jessica M. Deneweth Zendler, director of the Michigan Performance Research Laboratory at the University of Michigan in Ann Arbor, says she often sees chronic issues in the Achilles tendons, knees, hips, back, ankles, and feet.
βEveryoneβs going to have an injury at some point,β she says.
βThe question is: Does that become a nagging injury that plagues you for the rest of your life, or is it a couple days of rest and then youβre back at it?β
Zendler, who competes in triathlons, says that the runners she works with are often looking for ways to perfect their stride as well as how to prevent or fix an injury.ΜύShe says the complications, along with a history of stress fractures, hamstring tightness, and more, can often be attributed to poor running form.
Good running form is not something that always comes naturally, Zendler says. Although everybody is different, runners should aim to land with their feet under their body rather than out in front, have a slight lean forward of their whole body (coming from the ankles not the waist), and have a quick turnover of steps. To accomplish this, itβs important for runners to not only be strong in their legs, but also in their upper body.
βI think the biggest thing about running, as opposed to walking, is youβre using your body to propel yourself into the air and then control that landing and immediately push back up,β Zendler says. βThat requires a lot more stability and a lot more functional coordination.β
Working strength exercises into a training routine, stretching with a foam roller, maintaining proper nutrition, and consulting with a physician or physical therapist can all help runners avoid sport-based injuries, especially those caused while training for longer distance races, as well as reach their full athletic potential, she says.
βThe runnerβs high isnβt a joke,β says Zendler, who has found maintaining bone and muscle strength and healthy cartilage to be some of the benefits of distance running.
Gearing Up
From supportive footwear to proper nutrition, fitness tracking tools, and supplementary accessories β such as weather appropriate athletic apparel, water belts, reflective gear, and more β runners use many tools and resources to stay strong and follow medical recommendations.
Justin Craig, co-owner of Run Detroit, a specialty running retailer in Midtown, says his store can often be an extension of physicians and physical therapists. A runner for about 12 years who has experienced IT band syndrome (one of the most common overuse injuries among runners, which occurs when the iliotibial band ligament becomes tight or inflamed), he says his staff aims to help people find the right equipment while also providing tips on strengthening and stretching.
βWe spend a lot of time here β¦ doing shoe fittings and doing a number of injury consults as well,β Craig says. βWe start by asking a lot of questions like: βAre you dealing with any injuries?β or βHave you dealt with any injuries in the past? What are your goals? Where are you at now?β β
Along with maintaining the store and his own personal training schedule, Craig also helps facilitate a Run Detroit running group, which meets weekly and is open to various skill levels.
βIβve met so many great people through [the group], and you can get different advice,β says Amanda Wolski, a Dearborn-based runner who is part of Run Detroitβs race team and often completes her weekly long runs with the specialty storeβs group. βSometimes you need that help, and those plans that you find online, theyβre not tailor-made to you.β
A 37-year-old running coach and blogger atΜύVegan Road RunnerΜύwho has had her fair share of injuries β some of her issues have included high hamstring tendinopathy, a sprained MCL, and stress fractures β Wolski says that working with other runners has taught her to train smarter and remember to have fun with the process.
βYouβve got to work your way up to [long distance],β she says. βThatβs where I think itβs really important to have the support of friends and other people.β
Lusire Boyd, a 47-year-old runner from Redford who also participates in local running groups, agrees with Wolski.
Along with Run Detroitβs routes, he often links up with friends for daylong destination runs across the state.
Boyd, who has a goal of running a marathon in all 50 states, thinks his connection with other runners, approach to training, and positive attitude have helped him avoid major injuries while competing in more challenging races.
This year, heβs preparing for the Toronto Marathon, Chicago Marathon, and a 30-mile ultra-marathon.
βI decided one day, βhey, Iβm going to run a marathon,β and Iβve been running ever since,β he says. βIβm getting closer to 50 years old, but Iβm getting younger every few months.β
TRAINING PROGRAMS:
5K PLAN: RYAN YEPSEN, BEGINNERS COACH AT DETROIT BODY GARAGE
1/2 PLAN: GEO WOODMAN, COACH AND OWNER OF BE BOLD CREW WITH TERRA CASTRO, FOUNDER OF DETROIT BODY GARAGE
BE BOLD CREW MARATHON PROGRAM: COACH TERRA CASTRO
PART 1: WEEK 1 β WEEK 8
PART 2: WEEK 9 β WEEK 15
Fueling Up
Nutrition needs vary depending on level of runner
Whether you are preparing for your first race or your 26th marathon, itβs important to make sure you feed your body the proper nutrients it will need to make sure you reach the finish line.
Grace Derocha, a registered dietitian and health coach who is a spokeswoman for Blue Cross Blue Shield Michigan, created the following sample meal plan for runners at all levels to achieve optimal nutrition. Portions will be based on the runnerβs goals, weight, height, age, gender, and health, but for a 150-pound woman or a 180-pound man, for example, a cup to a cup and a half would be a good portion for breakfast and lunch, with 3-4 ounces of protein for dinner. In general she says everyone should incorporate protein, heart-healthy fats such as salmon and nuts, and complex carbohydrates at every meal. Another essential is to consume at least 64 ounces of water daily or half your weight in ounces of water a day.
For recipes, go to . β Dorothy Hernandez
Off to the Races
Channel your inner Olympian with local competitions
: The 40th anniversary of the international marathon will weave in and out of neighborhoods throughout Detroit while also featuring scenic routes over the Ambassador Bridge, downtown Windsor riverfront, and through the underwater tunnel that connects the city to Canada. A fun run, 5K, half marathon, and an international half marathon are also available. Oct. 15.
: Often called the βparade before the parade,β the Detroit Turkey Trot celebrates 35 years in November. Starting in downtown Detroit, thereβs a variety of race options to choose from, including a 10K, 5K, and βMashed Potato Mile.β Each finisher receives a Thanksgiving-themed medal. Nov. 23.
: The annual Dearborn-based race may feature a lighthearted alien theme, but itβs also a USA Track and Field certified course and Boston Marathon qualifier event. Along with the 26.2-mile marathon, a 10K, 5K, half marathon, and kids marathon are also available. April 22.
: Offering a half marathon, 10K, and 5K option, the race is held at Stony Creek Metropark in Shelby Township and features a variety of running surfaces, such as asphalt, runner-friendly trail segments, dirt roads, boardwalks, and city streets. Seventy-five percent of the race is within the park. May 21.
: The annual Halloween event takes to the streets of downtown Plymouth for a 10K, 5K, a βMonster Mile,β and βWicked Double.β Geared toward the whole family, runners are encouraged to wear costumes, and a prize is awarded to the βbest dressed.β Oct. 29.
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