My Achy Knees

My Achy Knees
By: Anna Renderer

FAQ: My knees have been achy and stiff lately. I feel them tighten up during
my runs and some days it’s very painful to run at all. What can I do to help
my knees feel better?

Anna’s Answer: The knees take a large amount of impact from running and much more stress is placed on the knees if a runner has poor biomechanics. Poor biomechanics during running comes from tightness and strength imbalances of the muscles. It is very important to focus on the following techniques to help improve your biomechanics and therefore take unnecessary stress off the knees and decrease the post run aches and pains.
Before Running: If your knees have been achy and painful it is important to foam roll before and after a run.
1. Foam Roll: Focus mostly on the Piriformis, IT Band, Quadriceps, and Calves. If you are unsure of how to foam roll these specific muscles, you can search on YouTube for a preview.

After Running:
1. Stretch: Focus mostly on your Quadriceps, Hamstrings, Calves, and Piriformis. Stretches include: (Standing/Lying Quad Extension, Standing Hamstring Extension, Calf Extensions, Pigeon Pose). These stretches can be found easily in any stretching guide.
2. Foam Roll:  Focus mostly on the Piriformis, IT Band, Quadriceps and Calves.
3. Ice: If your knees are achy after a run or workout, it’s great to throw a bag of ice on those knees for 20 minutes to decrease inflammation.

If you feel no improvements after one month of following these recommendations, see a physical therapist for more specific exercises and stretches based on your individual needs. Do not wait and allow things to get worse.

Along with Anna’s expert training experience, DVD performances and affiliations, she is a running enthusiast, completing the 2009 San Diego Rock ‘n’ Roll Marathon, 2007 & 2008 La Jolla Half Marathon, 2008 Carlsbad 5K and 2005 Boston Half Marathon. Check out more of her training tips at www.bridalbodiez.com.

You Can Catch The Running Bug

Check out how an NFE Teammate, who never ran before, turned her trail runs into an ultramarathon. NF Endurance. It’s in You. It’s Possible.

by: Emily Brown

Kabri Schmid used to have a set image of who a runner could be: tall, lean, lanky, natural. Kabri was not congruent with her image of a runner. She could think of other things to do for fun then train for 31.07 miles for a race .

However, when she moved across the country from Washington D.C. to the South Bay Area in California, she inherited a desk job. She needed movement. She thought about biking. Too expensive. She pondered swimming. She would need a pool. She started tinkering with the idea of running — it just required shoes. She pondered about how she could possibly enjoy pounding the pavement. Her answer, however, was all around her in the countless trails of Bay area parks and preserves. She decided to convert her weekend hikes into trail runs.

Her first training run consisted of two-kick-your-butt miles. She did not give up and instead focused on the goal of a half marathon. After working 10-12 hours each day, she had little energy to fit in a run. She started training in the morning, before work; no excuses for being tired after work. Squeezing in mileage before the workday required getting up anywhere between 4:00 – 5:00 a.m., and required an early-to-bed routine.

To assist in her training, Kabri started a spreadsheet to chart her mileage and progress. She maintained a few basic rules: at least three weekly runs, one long weekend run, and cross train to supplement running on sluggish days.

It’s true, she says,  that you can catch the ‘running bug.’ Kabri, who had never run more than six consecutive miles in her life, crossed the finish line of her first half marathon in San Jose. “I was the happiest person alive,” said Kabri. In the next two months she ran another road half marathon and her first trail 10K. That’s when the crazy idea popped in her head. “I thought, how amazing it would be to be in good enough shape to finish one of those long trail runs — an ultramarathon!”

She started training, giving herself six months to prepare for a 50K. To track and schedule her progress, she utilized the same training calendar spreadsheet. Mixing her routine up helped prevent energy and training lag. For example, she would work in stair climbing or high resistance elliptical work during her lunch hour, or she would sneak in ab work in front of the TV at home.

The biggest change in her training unfurled in her weekend runs. “Ultrarunning is not generally about running fast, it’s about finishing the distance and hills with a happy, uninjured body.” Changing her expectations and mind frame helps propel her on runs that require huge chunks of time from her day. “Patience and general happiness with what you are doing are the keys to your success. Maybe that’s why so many ultra runners are in their 30s, 40s and 50s.”

Kabri completed her first 50K trail race on April 17, 2010. She is back for more, and this summer she will run with NF Endurance in the Tahoe Rim Trail Run 50K on July 17, 2010.

Here are some of Kabri’s ultra running tips.
1. Set a long term goal.
2. Plan ahead.
3. Enjoy the journey.
4. Push yourself.
5. Be mindful.
6. Share joy.
7. Fuel your body.

It’s gO Time — Meet Lesley O

Lesley Oslica knows first hand the uncertainty that NF brings as her daughter Katie has NF1. Lesley and her entire family participate on the NF Endurance Team. From biking across America to rallying runners in Little Rock, the Oslica’s work hard to spread awareness about NF. In 2010 Lesley served as team captain for two events in the Rock ‘n’ Roll Mardi Gras Marathon and the Little Rock Marathon.

Meet Lesley

Lesley and Connie Oslica participate in multiple NF Endurance Events each year in support of their daughter Katie.

How many races you have done? 11 half marathons, 4 full marathons, and coached at seven NFET events.

What is your race mantra? If the kids have to endure living with NF, I can endure to the finish line; run/walk/crawl…whatever it takes!

Favorite postrun meal: Pizza and some bubbly liquid carb replacements

What does Endurance mean to you? Endurance…just as Webster’s might say…the ability to continue despite adverse conditions; bearing pain, hardships. The true witness of endurance is seen in so many of the heroes living with NF. Kids enduring chemo, parents enduring watching their child suffer through every MRI, blood tests, wearing back braces, surgeries, rehab, etc. And, the ultimate endurance…people with NF facing the end of their journey with bravery and determination, to leave a legacy for those who come behind them. They endure – and leave a permanent impression on our hearts. The compassionate people on the NF Endurance Team endure different struggles…blisters, fatigue, muscle cramps, torn muscles, tendons, etc. But, we endure so that all those who suffer with NF might have a brighter future. If we can’t do the research, we can hopefully at least fund it and raise awareness of NF to help gain support.

What is on your must do race list? If I have one thing on my must do list…it would be to get a team together for RAAM so that my husband could ride RAAM (and me be a crew member). Participating in RAAM in any capacity was an incredible experience. I don’t know if it’s the sleep deprivation or witnessing our riders hammering those pedals for over 3,000 miles (or a combo of both)…but whatever the case, RAAM is truly representative of Endurance! If we are talking race as in marathons, NYC [Marathon] is one that I’m going to have to experience one of these days; the crowd, the city, the other runners…I can’t imagine the feeling of being a part of something so big.