Who you gonna call?

What do you do if despite your best efforts at doing everything right-- incorporating rest in your training schedule, not increasing your mileage by more than 10% a week, not overracing or overdoing speedwork and of course stretching properly (dynamic stretching before a workout static stretching after as mentioned in previous post) you become injured? We decided to consult some of the best runners and coaches/experts in the country for practical advice on what they would do if injured for a typical running injury such as a hamstring strain. Here were the 5 options we provided:

1. Family Doctor/General Practitioner
2. Orthopedic specialist
3. Chiropractor
4. Physical Therapist
5. Do nothing, let it heal on its own

The majority of respondents in our unscientific poll said they would consult a physical therapist first for treatment. Interestingly, the second most popular choice and the top choice among those who have run for the most years was to do nothing, let it heal on its own.
Of course a competitive runner participating in an upcoming track or cross country season may not have the time for this option. Few of the respondents recommended either the family doctor/general practitioner and none recommended a Chiropractor. Some of the respondents also suggested a podiatrist as the best person to consult. Here are some of the responses:

Steve Scott former US Mile Record Holder now head coach at Cal State San Marcos: "I would definitely send them to a physical therapist."

Former US national champion and running author Tom Osler who has been running for over 50 years and has run over a thousand races:" I would do nothing, let it heal on its own."

Bernd Heinrich, also has over 50 years running experience, and is an author and former world and US record holder in ultramarathon events: "I would let it heal on its own, usually after a couple of months I make an appointment to go see a doctor, but it has already started to heal on its own."
Greg Meyer, the last American to win the Boston Marathon, Set 10 American road racing records at the following distances: 8K, 10K, 15K, 25K, 10 Mile. Set two world records in the 15K and the 10 Mile now at Aquinas College: "If I knew what the hamstring injury was...stain or pull vs a tear...I'd try to go right to a massage therapist. If I thought I ripped it...and of course now with the HMO's requiring a doctor's referal for PT...I'd need to go there first. For a hamstring I would also see a podiatrist. These injuries take a lot of time and I feel gentle Physical Therapy. Easy stretching...ice...time off."

Coach Roy Benson, national coach and one of the leading experts on Heart Monitor training in the country: "I'd probably see a massage therapist because I wouldn't consider that (hamstring strain) an "injury." However, if I wrenched my knee as I tripped on a root on a trail, I would see a MD, preferably an orthopod with Sports Medicine certification. But if I just tripped and wrenched my back as I fell, I would see a chiropractor who has the confidence of the running community. In either case, if I needed followup therapy, I would then have them refer me to a Physical Therapist. If anything below the knee was bothering me,. I'd consult a DPM (Podiatrist)."

Gerry Lindgren, former US and world record holder (27:11 6 mile) and best US High School runner (8:40 2 mile, 13:44 5k) of all time: "I would turn to other runners who have had similar injuries, and try to treat it myself."

Jonathan Beverly, national class runner, coach and Editor at Running Times: "I would recommend a Sports Physical Therapist.
Because all of my "serious" injuries have eventually been cured by one."

Dr. Avery Faigenbaum (EdD, CSCS, FACSM at The College of New Jersey and one of the leading researchers on stretching and strengthening in the country):
"I would recommend a sports Physical Therapist who has experience working with runners."

Keep in mind the acronym RICER-- it is often the best strategy is to try to treat most injuries as soon as they occur to avoid a possible chronic situation: Rest, Ice, Compression, Elevation and Referral to an appropriate professional such as a Physical Therapist familiar with runners for an accurate diagnosis to avoid the dreaded downtime.

Written by Jack Heath

Note: A recommended Physical Therapist in the South Jersey/Philadelphia area is Orthopedic and Sports Physical Therapy http://osptnj.com/

Rams 2008 Cross Country Pictures Part 2

Lorraine Cephus, Running Hero

Lorraine Cephus: Running Hero;
Running Inspiration
BY JACK HEATH

Will Rogers once said, “being a hero is about the shortest-lived profession on earth.”
Luckily running heroes last a lot longer. For those in grade school in 1972 like me, Olympic Gold medallists Dave Wottle and Frank Shorter were our first running heroes. They were the inspiration for all of us at least taking a try at running. Some of us stuck with it and still hold a debt of gratitude to them today. Later inspirational heroes during our own running careers included Bill Rodgers, Alberto Salazar, Steve Scott, and closer to home Browning Ross, Tom Osler, and Lorraine Cephus.
Lorraine Cephus? If you do any running in the South Jersey or Philadelphia area you know right away who Lorraine Cephus is. There are many who think a local race isn’t complete until they see Lorraine. Lorraine has run every Philadelphia Distance Run, Brian’s Run (West Chester, PA), Broad Street Run, and has finished 31 Marine Corps Marathons. Oh, and she is over 75 years old and still going strong.
It’s safe to say that no race in South Jersey is complete until Lorraine shows up to run. Ann Warsing, one of the top Masters runners in South Jersey, recently said, “A race just doesn't seem to be official, unless Lorraine is there to greet all of her friends (and everyone is her friend), with her beautiful smile, laugh, and encouragement.”
Lorraine was born in Dallas, Texas and spent her childhood years in Texas. Lorraine and her late husband, Louis, a medic in the Army, raised two children, a son and a daughter. While the Cephus family was stationed in Germany they got to see much of Europe. Lorraine started to walk for fitness (“Volksmarches” are a weekend walking tradition throughout Germany.). Looking for more of a challenge, Lorraine started to run when the family settled in New Jersey. Lorraine quickly became an accomplished runner usually winning her age groups.
We recently caught up with Lorraine in her Cherry Hill, New Jersey home as she took time out of her busy schedule as a full-time volunteer to talk to us about her running.
Lorraine, can you tell us about your running?
“I’ve been running more than 40 years, since we settled in Cherry Hill. I usually run about 5-6 miles a day. My favorite running route is along Cuthbert Boulevard and Kings Highway in Cherry Hill--the old New Jersey 10-mile route (note: The NJ 10 Miler was a national class race held in the ’80s, there has been some recent talk of bringing it back by the Camden County Parks Commission.) When the weather is cold I swim and work out in the fitness center I belong to in Cherry Hill. I run on the treadmill and use the elliptical machine till the weather is nice enough to run outside.”
Can you tell us about your racing?
“My favorite racing distance is the 10K. There aren’t many 10Ks anymore. I think the Benjamin Franklin Bridge Run (November) is one of the few I’ve done this year. In the ’80s almost every race was a 10K before they were replaced by 5Ks. For years I ran back-to-back races (Saturday and Sunday) on the weekends. Now I usually only race once on the weekends. My favorite race is probably the Broad Street Ten Mile (Philadelphia). It’s just a fun race, flat with a lot of spirit--and you can see a lot of the city.”
Lorraine, you’ve run 32 marathons and the Marine Corps Marathon 31 times (Philadelphia was the other). What do you like about the Marine Corps Marathon?
(Laughs) “There are plenty of men there! It’s flat and smooth until the finish at the monument. The military has always been a part of me. I pass Arlington Cemetery where Louis is buried during the race. It’s just a great race.”
What do you like best about running?
“It keeps your mind going. You just have to get out and go and you will always get something out of every run. You always feel better afterwards. Exercise is so good for you--you can think and problem-solve on the run.
You also feel wonderful when you are done. I enjoy running and enjoy the people you meet--I look forward to seeing running friends every year at the different races. The people are great and it gives you something to do--how can you beat that?”
How have the races changed in the past 40 years?
“Besides less of a variety of distances--almost all of the races today are 5Ks--I don’t think the prizes are as good as they used to be. The cost of entering races has really gone up but the awards aren’t as good. I don’t race as much as I used to. ”
Do you have a favorite pre-race meal?
“Yes, a bagel seems to stay with me. I usually have a bagel with some jelly. It stays with you (gives you energy) and is easily digested while you run.”
Have you been able to stay away from injuries by swimming and cross training?
“Yes, I’ve had a heel spur off and on for about 20 years and I fell once in the woods and tweaked the outside of my knee, but I’ve been pretty healthy.”
Finally, what is your philosophy of running?
“Enjoy it. Running is a gift. Enjoy the running and enjoy the people. The people you meet in running are great and it gives you something to do.”
Lorraine Cephus is one of those great people you meet only in running. Lorraine is a giving person who does full time volunteer work, and an accomplished athlete who always has an encouraging word and a smile for other runners, in other words--Lorraine is an inspiration and a running hero with staying power.
 
For and updated version of this article see the new book "Positive Splits" https://www.amazon.com/Positive-Splits-Running-Stories/dp/1548655341/ref=sr_1_3?keywords=jack+heath&qid=1565713559&s=books&sr=1-3

Emily Ward

When Emily Ward finished 9th in the Philadelphia Marathon Half Marathon in 1:25.09 last November, it was just the latest in a long list of excellent performances. Emily had also placed 12th in the 2007 Broad Street 10 miler in 1:00.33 in a record setting field of 15,882 runners, and has also placed high or won many races in her home turf of Richmond Virginia.

Emily, a class of 2000 graduate of Gloucester Catholic, was the teams last qualifier for the Cross Country State Meet of Champions in her first and only season of cross country. After an outstanding collegiate career at the University of Richmond, (a 2004 graduate with a BA, Political Science)Emily is employed with the Virginia Department of Planning and Budget. She has also hit her running stride -- recently lowering her PR's in almost every distance. Here are some of Emily's PR's:

3000m (track) 10:25

5000m (track) 17:53

10k roads 37:47

10 mile 1:00: 29

Half-marathon 1:25:02

Marathon 3:15

Emily's favorite workouts are 5x 1600 cut downs with each progressively faster, and any run by the scenic James River.

Emily's favorite foods for fueling include Mack and Manco's Pizza, Peanut Butter and Honey sandwiches and coffee.

She is currently training towards the Fred Hardy Invitational 5000 at the University of Richmond on March 24 and the Monument Avenue 10k also in Richmond.

Emily's running philosophy? "Understand the purpose of every workout and stick to it. Have the confidence in your training that if you take it easy on recovery days and go hard during workouts, that it will all come together for the race!"

10 Reasons

Why Running is better than Bowling
1. No one ever asks you for “a smoke.”
2. You can do the “one nostril clearing thing” before the event and no one cares.
3. You don’t have to wear silly bowling shoes.
4. It’s outside.
5. “Free” food and drink at races.
6. You get to compete against Kenyans and other world-class athletes.
7. The scenery changes.
8. T-shirts for participation.
9. If you wanted to toss a heavy ball you would have thrown the shot put in high school.
10. Boring marathon stories still slightly more interesting than bowling stories at a party.

10 Reasons 

Why Bowling is better than Running
1. Bathrooms are never more than a few yards away.
2. People can’t look up your results on the Internet.
3. Almost no one does the “one nostril clearing thing” before the event.
4. Kenyans stink at bowling.
5. No one tries to lunge past you at the line.
6. It’s inside.
7. You don’t have to wear silly racing shoes.
8. You can down a hot dog and a beer during the event without getting dirty looks.
9. Narrower range of injuries from bowling than running.
10. Results available immediately.

Written by Jack Heath

Courtesy of Runners Gazettehttp://www.runnersgazette.com/