Injury Free at the 2008 Ironman Wisconsin Finish Line

1. A basic problem that many beginning runners have is blisters. Not being acustomed to new shoes and the pounding of the pavement can cause painful hot spots on your feet. To combat blisters, getting fitted with shoes that feel comfortable AND fit your running style is key. Instead of picking up shoes at the mall or at a large department store, it is best to go to a running or triathlon store where experienced staff can watch you run outside or on a treadmill and make recommendations about what shoes might be best for you. This might add a little cost, but it’ll be well worth the investment over the many miles of training. Also, be sure to get synthetic socks that fit well and don’t bunch up in your shoe. Finally, pick up some BodyGlide. It’s an anti-chafing balm to help combat blisters and hot spots. The proper application (it rubs on like a deodorant) can solve almost all blister issues before they start. Apply liberally before any workout. It is also helpful when preparing to sit on the bike for hours on end. You get the picture.

2. Stretching is key to preventing nagging soreness. By putting so much stress on your muscles over the months of training, I’ve found that it is easy to become less flexible. So, every morning when I wake up I make sure I do some basic stretching exercises to maintain flexibility. Stretching thoroughly before a training session is important, but stretching after may be just as key to helping muscles recover from the strain and stress.

3. Taking in protein following long workouts is also crucial to helping muscles recover. I like Boost high protein energy drinks. Consumed within 15 minutes after a long workout, they provide about 240 calories and help those sore legs get the nutrients they need to recover and get stronger.

4. Because of the pounding that your joints can take over the course of a long run or even bike ride, icing your sore spots – particularly knees or hips – can prevent inflamation and next-day soreness. After a long run, you can simply jump in a cold lake (while training for the 2005 Honolulu Marathon, my Team in Training group used to stand in the chilly water of Green Lake or Lake Washington for 10 minutes immediately following a long run), take an ice bath or wrap your legs with cold wraps. I’ve found that the Trio Hot and Cold wraps are very handy and can simply be kept in the freezer until you need them. You can pick them up at Target.

5. The proper application of a Band-Aid over the nipple will help prevent the bloody mistake that guys will not want to make twice. Don’t leave home without them on. I think the cheap plastic ones work the best because they stay on through rain and sweat. The pain of ripping them off after a workout is far better than causing yourself pain like these guys endured. This is not an uncommon sight at races, but it is one that makes me cringe. And, don’t wear a cotton shirt. That’s an invitation to unwanted chafing.

6. Wear sunscreen. You’re going to be outside for a long time, so remember to put on the sunscreen before you even get dressed for your workout. My favorite is Kinesys sport sunscreen, because it withstands to sweat of a workout. Coppertone Sport continuous spray is also good and is less expensive than Kinesys, though I’m not sure it has quite the staying power.

7. Finally, listen to your body. Over the many miles of Ironman training, your ability to tell the difference between soreness and the beginnings of a possible injury will become more finely tuned. If there is nagging pain in a joint or muscle, vary your workout schedule or take a day or two of rest. Swimming is obviously low impact and is a good way to keep working on one of the triathlon disciplines while giving your tired legs a break. If you are hurt, you won’t be able to stick to your training schedule. So, focus on staying healthy and then work on keeping up with the training.

In order to maintain the energy needed to complete the race, it is necessary to replace some of those spent calories. Fueling up while exercising can be tricky. It is important to choose things which are easily digestible and won’t upset your stomach. Imagine trying to eat will exercising full bore. It’s a bit like trying to refuel a car at highway speeds — one wrong move, and things could get ugly.

There are many different products on the market to help athletes fuel up while competing. In addition to Gatorade (which has 150 calories per bike-sized 24 ounce bottle), there are numerous energy gels, bars, jelly beans and other products on the market. Of the energy gels (GU, PowerBar, Hammer), most have about 100 calories per packet serving – which is about a one ounce mouthful. They all have slightly different amounts of sodium, potassium and carbohydrates.

My favorite is GU Energy Gel in the “vanilla bean,” “lemon sublime” or “just plain” flavors. Last year, GU Energy launched a new gel called Roctane. It has more of some ingredients (like sodium, potassium and caffeine) designed to help ultra endurance athletes stave off muscle damage and recover more quickly by adding Ornithine Alpha-Ketoglutarate (made from amino acids). I can speak from experience, these Roctane gels really work. Right now, they only come in two flavors (Blueberry Pomegranate and Vanilla Orange), neither of which I’m wild about. So, I tend to use one Roctane for every two or three normal GU packets.

I also mix in Clif Shot Bloks and Jelly Belly Sport Beans to add some variety. They also have 100 calories per serving and provide a mixture of sodium, potassium and carbs. Both can provide a nice departure from the gels, but can also be a bit sugary.

During the race, I plan take in approximately 250 to 300 calories per hour. Most of those calories come in form of Gatorade Endurance Formula, which is essential for hydrating and replacing the electrolytes lost from sweating. (See: Chris Legh Gatorade commercial) Approximately every 45 minutes during the bike and the run, I’ll have a packet of Gu Energy Gel, Sport Beans or Shot Bloks. From time to time, I’ll also have a banana (which are handed out by volunteers at aid stations and are about 100 calories), a peanut butter and jelly sandwich (300 calories) from my special needs bag at the halfway points of the run and the bike or even some pretzels, chicken broth or flat soda (also at aid stations and can really hit the spot late during the late stages of the run).

Even with all of that ingesting, I’ll still only take in between 3,000 to 4,500 calories during the race. That leaves a deficiency of approximately 7,000 to 8,500 calories, which is why pre-race meals are so important. Eating well by taking in carbohydrates and proteins in the days prior to the race is essential. A pasta feast the night before the race? That’s fine, but loading up two days prior to the cannon going off is more important.

For assistance with muscle recovery, immediately after most long workouts I drink a Boost Nutritional Energy Drink. I prefer the vanilla-flavored high protein version of the drink. It provides 240 calories of protein, potassium, sodium and other vitamins and minerals to help get some fuel back to those muscles that are still in a bit of shock from the hours of testing.

Finally, as a reward for completing a long workout, I tend to down a whole pizza. A Hawaiian from Belltown Pizza is my Seattle favorite. Eat up, folks. There are many miles to go.