Try Hit and Run Golf and See Your Race Times Drop
By: Dr. John DeFinney, the Running Chiropractor

If you're an average runner who goes out and logs his/her miles day after day at the same pace, Hit and Run Golf is guaranteed to improve your running performance and reduce your risk of developing running injuries. How can we make these wild claims?   It's simple... Hit and Run Golf involves running at faster speeds for distances up to 250 metres, for the mortal golfers.   This speed work has been shown time and time again to improve:

•  your aerobic capacity (MVO2)

•  your ability to work in anaerobic conditions (lactate threshold)

•  your running efficiency,

•  your running power.  

These are all qualities you need to run all distances from the 100 metres to the marathon and beyond. The work of exercise physiolocist Veronique Billat of France has shown that short interval training can improve your aerobic capacity just as well as long runs will. What is better for Hit and Run golfers is that you will also benefit in all the ways mentioned above.

The bonus is also that you will be doing this mostly on a soft forgiving surface that reduces your risk of injuries and improve foot and leg strength. You will also have to handle the odd hill, which will further improve your running efficiency and running power. It is also known that running uphill reduces gravitational stress on your body, so it's easier on you if you have certain injuries. Running downhill is great for increasing you leg turnover making your body accustomed to running faster. What's really nice about Hit and Run Golf is that you will do this in beautiful park-like settings without having to breathe in carbon monoxide fumes from cars or fight traffic. It will be the most pleasant and easiest speed workout you've ever done.  

By the time your game is over you'll likely have completed over 40 speed intervals without even realizing it. One round of Hit and Run Golf per week and watch your running times drop and who knows, maybe even your golf scores.

Doc Talk
By: Dr. Tommy Bacher

We’re off and Running!

Spring is a much-anticipated time of year for all, but the ones who look forward to this season more than most are the runners. For us, year round runners, it’s off with the five layers of clothing, on with the shorts and tees, and plunge into the year’s fitness program. The surge of people running is inevitably accompanied by many injuries which physicians aptly termed overuse injuries: too much, too fast, too soon. These injuries include plantar fasciitis, an inflammation of a tough fibrous band that runs along the sole of the foot from the heel to the toes. Also included are stress fractures, muscle strains, and other areas of tendonitis. Here are a few suggestions to help you make a good safe start to your running season.

1. Make sure your shoes are not worn down. Consult a specialty store for the best advice on new shoes with adequate support.
2. Start with short runs, at a comfortable pace, before you advance to that longer run.
3. Start your runs slowly to warm up your muscles before you pick up the pace.
4. Build up your distance by approximately 10% per week.
5. Drink enough on your runs, especially during long ones in hot weather: drink 150-250cc every 15 minutes, and approximately 500cc. ½ - 1 hour before all long runs.
6. Flexibility is important so remember to warm up, and then stretch. Consider stretching after all runs.
7. Vaseline all areas that may chafe such as groins, underarms and nipples.

These tips are meant to help you run safely and allow you to reach your goals. If you do develop a potential injury, seek help sooner rather later.

Watch our web site for details of the establishment of a Maccabi Running Club in Vancouver.

Happy running! I hope to see you on the road.

Third Run from the Sock
By: Michael Brennan

You’re cruising down a deserted country road in January for a 20-miler when all of a sudden a bright light stabs your periphery. You wonder, could this be another overturned transport truck? No, not enough wreckage. Could it be aliens here for Scully and Mulder? No, not weird enough. You strain your eyes for a closer look... no, it can’t be them... Sweat beads on your forehead, your hands shake, your pace slows to a crawl... “Why me?” you moan to yourself, “Of all days to be caught by the Hit and Run Golf fashion police.” You’re doomed...

Before I finish the story, I want you to know that this article is the most important thing you’ll read this year. You may be like most smart runners, always ensuring your safety is a priority on winter runs, getting enough fluid even on cold days, running facing traffic on narrow roads, but I wonder if you take into account that most important aspect of running... clothing coordination.

There are the usual things to consider about running clothing, following the ‘layering’ principle, with an inner layer of ‘wicking’ material next to your skin, a middle insulating layer (could be another wicking shirt or fleece vest) and a windproof outer layer, windproof mitts (warmer than gloves), hat, tights or windpants, and balaclava if very blustery (this is not to be confused with Greek baklava which can be very messy around the ears). But what most people don’t consider is how the ensemble is coordinated... Do the brown tights clash with the black socks? Do you have 2 shades of purple that don’t work together? Do you wear blue mitts with a black jacket? Does your hat only match your shoes? Or not match anything? Hit and Run Golf developed a code of clothing ethics for runners a few years ago but since few know about this code, it’s worth sharing. Memorize it so you can share this information with running friends. Nothing perks up a group run like a lively discussion, okay, actually a ribbing, about clothing. Always ensure you’re impeccably coordinated or the Hit and Run Golf fashion police, never mind your running partners, will be on your case.

Things to steer clear of:

• Shorts outside tights. You’ve been running long enough to know it’s the norm to wear tights by themselves, you don’t need to hide your bony butt with 1970 shorts that are three sizes too small.
• Socks that don’t match. Come on, have some pride in yourself. Make sure both have the same stripe along the toe box. And no black socks.
• ‘Reflective’ nosestrips.
• Strings connecting your mitts.
• Cotton briefs. They stay damp too long, get heavy when wet, smell. And they get worse once you start running. The longer you’re out on a winter workout in anything cotton, the faster you’ll chill down. Get modern and comfortable, get synthetic.
• Snowproof running shoes. Heavy and awkward on snow-cleared sidewalks. Also known as ‘snowshoes’. To be innovative you can paint stripes or a swoosh on duck boots.
• Balaclavas or face masks of any kind upon entering banks or convenience stores.

You DO want to be safe on your winter runs so remember these suggestions:

• Wear bright clothing that ensures drivers will see you (they may gag but they’ll see you).
• Run with a friend who’s in bright clothing, you wear your usual stuff and look normal.
• Wear reflective accessories & gear for dark periods... these would either be night/early morning runs or when you’re upset at losing a client, job or VCR directions.
• Carry ID and money. If you time it right between coffee shops, you can get a latte every half hour of your run.
• Let someone know your route. They’re bound to get a good chuckle at the ridiculous route you’ve got planned during the blizzard.
• Keep your hands free, no gadgets in your hands. If you fall, two hands will protect you more, plus you’ll make snowballs faster to toss at rude drivers.
• Take smaller strides across icy patches. If you do find yourself losing balance and wiping out, grab the nearest runner and take them with you. You have a better chance of landing safely on top of them.
• In minus wind chill weather, cover exposed facial skin. Helpful are old Halloween masks, saran, or any indoor track.

The Hit and Run Golf fashion police are especially watchful for clothing & coordination infractions but they also watch for all athletes contravening the above rules. You can help them. If you see an athlete in a hideous outfit, if you spy a runner crossing ice with his hands full of bright, ugly clothes, make an anonymous tip call to 1-800-DUDS FUZ. You’ll be glad you did.

(Michael has never been caught by fashion police in his cow tights.) Now a running coach, Michael was one of the first Toronto runners to dare to wear tights when they came out in 1984. He's still getting over the teasing trauma.

Visit his company at www.marathondynamics.com.

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