running -) lower calf pain - Page 3

In article <slrnbaajm8.5ai.abuse@panix2.panix.com>, Donovan Rebbechi <abuse@aol.com> wrote:

> The best way to learn to pace yourself is to run intervals on a track or if you don't have a
> track, a measured course. The simplest (and a very inexpensive) way to measure a course is to use
> a calibrated bicycle speedometer (this is the method suggested in the USATF guidelines)

Thanks D.

Robin

In article <230420032202396513%robin@nospam.tohunga.co.uk>, robin benson wrote:
> In article <slrnbaakbs.5ai.abuse@panix2.panix.com>, Donovan Rebbechi <abuse@aol.com> wrote:

>> It might be worth trying to drop some weight before you plan big increases in training volume --
>> the drop in weight will both improve your performance (at distance running), and make you less
>> injury-prone.
>
> Yes indeed. Actually, one of the reasons for the longer runs was to assist with this, but it's
> risky. I heard that the body starts burning reserves after sustained exertion for 40 mins, I
> wanted to get over this.

That's a common myth. Disregard anything you hear about "fat burning zones", whether it's target
heart rate or exercise duration.

Don't worry about whether your body uses more lipid or sugar during exercise. If you burn more than
you take in, you lose weight. And you'll lose more weight in the long run if you stay injury free.

>> I speak from experience here, having tried running at 210lb and running at
>> 140lb. It really is easier to run fast and harder to get injured at 140lb (in fat at that weight
>> I could use any old brain-damaged training protocol and not get injured)
>
> Man, you lost some serious weight to come down from almost where I am to a little over two
> thirds that.

Actually, came down to about 160. 140 was my weight at the end of high school.

Cheers,
--
Donovan Rebbechi http://pegasus.rutgers.edu/~elflord/

In article <slrnbae1p0.jvp.abuse@panix2.panix.com>, Donovan Rebbechi <abuse@aol.com> wrote:

> That's a common myth. Disregard anything you hear about "fat burning zones", whether it's target
> heart rate or exercise duration.

ok!

> Don't worry about whether your body uses more lipid or sugar during exercise. If you burn more
> than you take in, you lose weight. And you'll lose more weight in the long run if you stay
> injury free.

Hmmm. What about metabolism. Surely the more regular one exercises, apart from the exercise, the
higher proportion of intake is burnt vs. stored?

Cheers

Robin

In article <240420032013278543%robin@nospam.tohunga.co.uk>, robin benson wrote:
> In article <slrnbae1p0.jvp.abuse@panix2.panix.com>, Donovan Rebbechi <abuse@aol.com> wrote:
>
>> That's a common myth. Disregard anything you hear about "fat burning zones", whether it's target
>> heart rate or exercise duration.
>
> ok!
>
>> Don't worry about whether your body uses more lipid or sugar during exercise. If you burn more
>> than you take in, you lose weight. And you'll lose more weight in the long run if you stay
>> injury free.
>
> Hmmm. What about metabolism. Surely the more regular one exercises, apart from the exercise, the
> higher proportion of intake is burnt vs. stored?

Of course if you exercise more, then you burn more calories. Since rate of weight loss is
proportional to (calories spent - calories consumed), and calories spent increases as you exercise
more, it follows that exercising more results in more rapid weight loss. But there is no magical
duration for each exercise session that will produce more rapid fat loss. All that matters is
obtaining a caloric deficit, and it doesn't really matter *how* you obtain it: 2 20 minute
sessions a day, or 1 20 minute session a day and moderate diet adjustment, or larger diet
adjustment and no exercise -- as long as the caloric deficit is the same, it doesn't make any
difference (to weight loss)

Cheers,
--
Donovan Rebbechi http://pegasus.rutgers.edu/~elflord/

"David" <user@host.com> wrote in message news:user-AF3621.21464022042003@news.eastlink.ca...
> First... when I started yoga I could barely touch my toes. I'd been running for over a year and
> always did my stretches, but those runners stretches are... to be frank... child's play compared
> to Yoga. Yoga also teaches you HOW to stretch. Sometimes my teacher will just say some little
> thing like "ok... now with your feet in that position, try pushing your heels together" and then
> suddenly you REALLY feel a stretch and it's like "Ahh... now I get it!". Anyway... again... I'd
> been stretching for a year... after my runs... but could barely touch my toes. Within 6 weeks of
> doing Ashtanga, I could place my palms flat down on the floor beside my feet with perfectly
> straight legs.
>
> Second... in my very first Yoga class I was surprised to discover that my left calf and
> hamstring were a LOT tighter than my right. I discovered this in a pose called "downward facing
> dog". In this pose, you make an inverted "V" with your body... palms on the floor in front of
> you... feet on the floor in back of you... sit bones high in the air. Check out this link to see
> what I mean...
>
> http://www.yogajournal.com/poses/491_1.cfm
>
> The first time I tried this pose, my left heel was a good 6 inches off the floor while my right
> heel was just an inch or so off the floor! The old "wall push" runners stretch would have never
> revealed this imbalance to me. Within a few weeks of doing the Ashtanga, I had both heels flat on
> the floor.
>
> That's actually another great benefit of Yoga... it balances out the strength and flexibility of
> both sides of your body. In some cases, it can take years to even out these imbalances... but
> eventually you do gain that balance. For instance, my right hip is MUCH tighter than my left
> (another thing which Yoga revealed to me). I've been doing Ashtanga now for close to 8 months and
> I'm only now starting to see that right hip loosen up a bit.
>
Hmmm... I'm currently having physio for what I thought was a knee injury from running. Turns out I
have a stiff and shortened right hip muscle which is pulling on the IT band, which is pulling my
knee wrongly when I run. Two (painful) sessions of kneading and some acupuncture and I'm feeling
much better. I saw a chiropractor three years ago for what appears to be the same problem and I
asked about yoga. He was very negative about it, however I think I'll give it some serious
consideration. Might even dig out the Geri Halliwell DVD I bought my wife for Christmas......

"Lone Ranger" <steve6690@hotmail.com> wrote:

> I saw a chiropractor three years ago for what appears to be the same problem and I asked
> about yoga. He was very negative about it, however I think I'll give it some serious
> consideration. [snip]

Yes... well... chiropractors have been known to accidently kill people... so I wouldn't put any
stock in what they have to say. Then again, regardless of one's profession, what anyone says is just
one person's opinion... which again you can't put too much stock in. For instance, my opinion is
that chiropractors are violent and potentially very dangerous and I would not recommend them to
anyone But there are lots of people who would disagree.

In any case, I will leave you with one thought... Yoga is about healing. It's not just exercise.

Also, just so you know, a good teacher does not push, shove, etc. Well, some teachers will give you
a very gentle push to get you deeper into a pose, but only if they know you are capable of going
deeper. You should be very careful and gentle at first though since you will be waking up lots of
muscles you have never used before... don't push too hard. If you've had some injury problems in the
past, you may want to start with a beginner level interdisciplinary class rather than jumping right
into Ashtanga. That said, I LOVE Ashtanga and probably would not be doing Yoga today if I hadn't
started with Ashtanga. Anyway, give it a try. I'm constantly amazed at what it's done and continues
to do for me.

Post Script
----------------------------------
Speaking of chiropracters reminded me of a story I read about a teacher at Baron Baptiste's studio.
Yoga helped her to overcome 15 years of chronic back pain. I've pasted the URL below as well as the
relevant portion of the story. I should probably mention that I have no affiliation with Baron
Baptiste

http://www.baronbaptiste.com/pages/tchrs.htm

"Coeli began practicing yoga to relieve chronic back pain. She had suffered for many years following
a car accident that left her with a ruptured disk and extensive nerve damage. Coeli underwent years
of physical therapy, chiropractic treatment, and acupuncture, but the relief was only temporary.
Inevitably the pain would return, making everyday activities a challenge.

Through a daily yoga practice, Coeli began a slow, powerful, and sometimes difficult transformation.
Yoga, Baptiste yoga in particular, built the mobility and strength in her body that was missing, and
created lasting results. Not only has this process continued to heal her physically, eventually
making her pain-free for the first time in 15 years, but it has transformed her whole life. It was
this profound experience that inspired her to teach yoga...."
--
David Nova Scotia, Canada.
--
David Nova Scotia, Canada.

In article <slrnbaggoa.q1a.abuse@panix2.panix.com>, Donovan Rebbechi <abuse@aol.com> wrote:

> Of course if you exercise more, then you burn more calories. Since rate of weight loss is
> proportional to (calories spent - calories consumed), and calories spent increases as you exercise
> more, it follows that exercising more results in more rapid weight loss. But there is no magical
> duration for each exercise session that will produce more rapid fat loss. All that matters is
> obtaining a caloric deficit, and it doesn't really matter *how* you obtain it: 2 20 minute
> sessions a day, or 1 20 minute session a day and moderate diet adjustment, or larger diet
> adjustment and no exercise -- as long as the caloric deficit is the same, it doesn't make any
> difference (to weight loss)

Interesting -- thanks Donovan.

Robin

I would add that another good way to create a caloric deficit is to increase your resting
metabolic rate by increasing muscle mass... that way you burn more calories all the time... even
in your sleep

> Donovan Rebbechi <abuse@aol.com> wrote:
>
> > Of course if you exercise more, then you burn more calories. Since rate of weight loss is
> > proportional to (calories spent - calories consumed), and calories spent increases as you
> > exercise more, it follows that exercising more results in more rapid weight loss. But there is
> > no magical duration for each exercise session that will produce more rapid fat loss. All that
> > matters is obtaining a caloric deficit, and it doesn't really matter *how* you obtain it: 2 20
> > minute sessions a day, or 1 20 minute session a day and moderate diet adjustment, or larger diet
> > adjustment and no exercise -- as long as the caloric deficit is the same, it doesn't make any
> > difference (to weight loss)
--
David Nova Scotia, Canada.

In article <user-E7FA63.18002425042003@news.eastlink.ca>, David wrote:
> I would add that another good way to create a caloric deficit is to increase your resting
> metabolic rate by increasing muscle mass... that way you burn more calories all the time... even
> in your sleep

Depends. If you're just interested in weight control for its own sake, that's true. If you're
primarily interested in running performance though, you don't want to bulk up. Cheers,
--
Donovan Rebbechi http://pegasus.rutgers.edu/~elflord/

Most people don't have to worry about bulking up though That's a common fear... that you are
going to instantly start looking like Arnold if you start lifting weights... but for most people it
just doesn't happen. I always have to laugh when I hear people asking for advice about starting a
lifting program say things like "I don't want to look like Arnoald or anything". Eeyah... uhhh... no
worries there Arnold looked the way he did from genetics, practically living in the gym... and a
needle in the butt every morning. You are right though... you don't want to bulk up.

Donovan Rebbechi <abuse@aol.com> wrote:

> Depends. If you're just interested in weight control for its own sake, that's true. If you're
> primarily interested in running performance though, you don't want to bulk up. Cheers,
--
David Nova Scotia, Canada.

In article <user-728C4B.19240725042003@news.eastlink.ca>, David wrote:
> Most people don't have to worry about bulking up though That's a common fear... that you are
> going to instantly start looking like Arnold

Right, I'm not talking about "bulking up" as in, looking like a genetically, pharmaceutically
enhanced IFBB pro. My point is that a realistic gain of an extra 10lb or so of lean tissue will help
increase metabolic rate, but it won't do much good for ones running performance.

Cheers,
--
Donovan Rebbechi http://pegasus.rutgers.edu/~elflord/

Donovan Rebbechi <abuse@aol.com> wrote:

> Right, I'm not talking about "bulking up" as in, looking like a genetically, pharmaceutically
> enhanced IFBB pro.

It is funny though when people worry that that will happen if they start lifting weights... say for
30 minutes, 3X a week

> My point is that a realistic gain of an extra 10lb or so of lean tissue will help increase
> metabolic rate, but it won't do much good for ones running performance.

True enough.
--
David Nova Scotia, Canada.

"robin benson" <robin@nospam.tohunga.co.uk> wrote in message
news:210420031916241148%robin@nospam.tohunga.co.uk...

> > Difficult if not impossible to tell without a proper diagnosis. Keep running? Well let me see...
> > It's RICE (REST Incline Compression and Elevation)...the key is REST... just remember they work
> > as a coherant element - not pick and choose the one's you want do... that may not work (uh, it
> > probably will not work is more correct). So, keep running... doesn't sound like rest to me.

A quick correction. RICE therapy is:

Rest Ice Compress Elevate

Tom

David <user@host.com> writes:

> Someone requested that I string more than two words together with regards to Yoga.

[ much very good stuff snipped WRT Ashtanga ]

Thanks a lot for this info - I went to my first Ashtanga class this evening having never ever done
any yoga before. I was much less flexible than the other people there - even the other beginners -
but that's why I wanted to go - and indeed it made me sweat. But I was accepted, it was good
exercise and great fun, and I'm going back.

Thx again.

Tony