C
Are You on Track with Your
Training?
Injury Prevention and
Nutrition for Track Athletes
Steven L. Cole, ATC, CSCS
Director of Sports Medicine
College of William and Mary
www.wm.edu/sportsmedicine/coach.html
Acknowledgement
Special Thanks for their guidance and “Team
Approach” to the care of our student-athletes
Dan Stimson
Alex Gibby
Kathy Newberry
Brian Cunningham
Emil Davis
• Andy Gerard-Stanford
University
• Walt Drenth-Arizona
State
• Pat Van Rossum
Objectives
• Discuss various training tips to promote fitness
and wellness
• Identify common injuries & conditions that limit
training
• Review simple strengthening exercises for injury
prevention
• Review a progressive, functional based return to
running program
• Discuss various nutrition tips to promote fitness
and recovery
Principle of Transition
• Injuries occur during transition
• “Culprits & Victims”
• “Round holes & Square pegs”
Intrinsic Abnormalities
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Malalignment
Muscle Imbalance
Inflexibility
Muscle Weakness
Instability
Extrinsic Abnormalities
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Equipment
Environment
Technique Training
Training Errors
Training Errors
• Surface selection: Softer better
• Balance of Intensity and Volume
– Volume without adequate recovery
– Too high intensity for fear of volume
• Technique: over striding
• Work Ethic
– “take care of the small things”
– Patience
Treatment Principle
• Injury- specific management
• Recognize & address the Psychological
components
• Prevention- addressing risk factors
– Identify & manage
Tools and Tricks
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Foam Roller
Marbles
Tennis & Golf Ball
Theraband
Frozen bottle of water
Ice Cups
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Heart Rate monitor
Night Splint
Swiss Ball
Lace Locks
Water Bottle
Vocal Cord Dysfunction vs
Exercise Induced Asthma
• VCD
– Difficulty with
getting air in
– Neck & Throat
tightness
– Sawing sound
• EIA
– Difficulty with
getting air out
– Chest tightness
– Whistling sound
Vocal Cord Dysfunction
Management
• Proper diagnosis
• Diaphramatic vs Clavicular breathing
– In nose, out mouth
– Choral director
• Increased awareness of laryngeal tightness
• Relaxation
– “Right here, right now”
Amenorrhea
• Females below 13-17 % body fat
• Decreased bone density
• Osteoporosis
• Evaluated and monitored by experienced
physician
Common Cold-URI
• Fewer in those who exercise
– Positive change in immune system
• Caution: 90 minutes or longer of continuous
exercise does suppress immune system
• No exercise: Temp greater than 100
• Manage symptoms-virus
– 7 to 10 days
Prevention: URI
• Rehydration & nutrition within 30 minute to
1 hr post workout
– Fruit juice, garlic, zinc
• Frequent Hand washing
• Increased rest/sleep
– afternoon nap
• Intervene early/Isolate when sick
Sleep
• Critical role in restoring body
– 8 to 9 hours of uninterrupted
– Less than 6 hours, tax immune system
• Lack of doesn’t hurt strength or endurance,
but does performance
• Poor quality sign of overtraining,
dehyradration, stress
Anemia
• Decreased total RBC concentration
– Athletes normally below “normal” levels
• Athletic Pseudoanemia (Sport Anemia)
– Iron level normal, baseline plasma volume
expanded= decreased RBC concentration
• Evaluation by experienced physician
• Increase dietary iron intake
Stress Fractures
• Wolff’s Law
– Increased strength in response to
increased demand
• Bone endures stress whenever force is
loaded upon it
– Shock of weight bearing
– Pull of a muscle
• Decreased blood flow to bone cortex leads
to ischemia
Stress Fracture Management
• Prevent: weeks in the making before
symptoms arise
• Early intervention with activity
modification
• Fracture Boot
• Non-weight bearing on crutches
Return to Running
• Progression of functional activity
• Very structured, all timed
• Pain & symptoms are to guide progression
www.wm.edu/sportsmedicine/coach.html
Return to Running
• Phase I: Walking
– 30 minutes, aggressive, pain free
• Phase II: Plyometric Routine
– Hopping, 470 foot contacts
• Phase III: Walk/Jog progression
– 5 minute/1 minute to 2 minute/4minute
• Phase IV: Timed Running Schedule
– Intermediate & Advanced
• Mileage Schedule
• Pain identification scale
Blisters
• Preventable: Decrease friction
– “Soap and starch your socks”
• Proper shoe fit
• Clean, appropriate socks
– 3 pair new socks with new shoes
• Treat as an open wound, protect against
infection
Shoes
• “When the shoe fits, wear it”
– 250 miles, 505 of absorption lost: life: 350
miles
– Feet larger in afternoon
• Orthotics
– Full length, off the shelf
– Identify a need
Strength Training
• Work the Back side
• Target the Core
• Mix it up
– High reps, 12-15, low wt
– Low reps, 6-8, high wt
• Multitask: compound movements
Strength Training
Strengthen
• DorsiFlexors
• Hamstrings
• Abdominals/Core
stability
• Mid/Upper Back/
Scapula stabilizer
Stretch
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Heelcords
Quads
Lower Back
Hip Rotators & Hip
Flexors
• Chest
Stretching
• Too much-increases instability
• Injury management/resolution
• Adequate, appropriate warm up & cool
down
• Static vs Dynamic
– Move muscle & joint gently & progressively to
point of slight tension, release & repeat
Cross Training
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Cycling
Elliptical
Swimming
Aqua jogging
• Various activity,
various workouts
Nutrition
• Balanced Diet
• Challenges
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Poor planning
Lack of education
Disordered Eating
Diverse group of specialized athletes
Duration of event day/weekend
• Event schedule, multiple participants
The New Food Pyramid
www.cnpp.usda.gov/pyramid.html
Recommendations
Defining Sports
Performance Nutrition
Athletes Have
Special Needs!
 Require More
Nutrients
 Increase in Protein
 Increase in
Carbohydrates
 Increase in Vitamins
and Minerals
Benefits of Proper Nutrition
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Decreased time of recovery
Increased energy
Decreased loss of muscle tissue in-season
Increased stamina
Decreased percent body fat
Injury prevention
Improved health
IMPROVED PERFORMANCE!!
Sport-specific nutrition
• Explosive Athletes
 Explosive strength and power is required on a
sustained, repetitive basis.
 Muscle glycogen is immediate energy source.
 High protein requirements
 Constant supply of carbohydrates to refuel bodies
glycogen stores.
• Total Caloric Ratio Need
 20% Fat
 25% Protein
 55% Carbohydrate
Sport-specific nutrition
• Endurance Athletes
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Aerobic pathway is primary energy source.
Fatty acids & Muscle glycogen main fuels.
Moderate protein requirements
Constant supply of carbohydrates to refuel bodies
glycogen stores.
• Total Caloric Ratio Need
 20% Fat
 20% Protein
 60% Carbohydrate
Carbohydrates
• Limited storage capacity, must replenish
– 600gm per day
• Consume 30-60gms/hr continuous exercise
• 20 hours to fully replenish
– .05gms of CHO/lb body wt every 2 hrs
• 150lbs=75gms every 2 hrs
Carbohydrates rich Foods
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½ cup rice
½ cup spaghetti
4 oz orange juice
1 slice wheat bread
½ cup oatmeal
1 cup corn flakes
1 large banana
25gms
17gms
13gms
11gms
27gms
24gms
31gms
Simple vs. Complex CHO
Complex Carbohydrates
 Are absorbed by the body slowly.
 Digest & release glucose into bloodstream at slow &
steady rate.
Slow release of CHO into the bloodstream:
 Regulates appetite.
 Provides prolonged supply of CHO to the blood
stream.
 Provides a nutritional energy substrate which will
further spare & replenish muscle & liver glycogen.
Types of Complex
Carbohydrates
 Raw fibrous vegetables like broccoli, spinach,
carrots, green beans, cucumbers, tomatoes.
 Grains like oats, breads, bran cereals, pasta,
rice.
 Starchy vegetables like potatoes, corn, peas,
beans
Protein
• Proteins are the building block of
muscle.
• Proteins spare muscle breakdown
during exercise.
• Protein is essential for maintenance,
growth & recovery.
• .05-.07gms/lb body wt
– 150lb = 75-105gms/day
Low Fat, Protein rich Foods
• 85-95% Lean ground
beef, turkey, ham
• Beans & peas
• Skinless, grilled, baked,
roasted chicken or
turkey breast
• Seafood-steamed,
boiled, baked or grilled
• Low-fat cottage cheese
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Cheese-2% or skim
Milk-Skim or 2%
White-tuna in water
Trimmed steaks, lamb,
pork chop
Nuts or seeds
Eggs or egg beaters
Low-fat yogurt
Turkey bacon or
sausage
Fats
• Higher percentage
utilized for energy
during low intensity
exercise
• Essential Fatty Acids
required for growth,
recovery & overall
health
• Protective padding for
organs
• Omega-3 fatty acidsincrease stamina &
been saturated fats
more efficiently
• Sources: walnuts, cold
water fish (salmon,
trout, herring), crab,
canola oil
Hydration
• 2% drop in body water decreases
performance
• Check color of urine; thirst poor indicator
• 16oz, 2 hrs prior: 4 to 8 oz every 15 minutes
during
• 16 oz for every pound lost during exercise
• Sports drinks for electrolytes
• Foods high in water content
Water & Athletic
Performance
• Water replenishment is the most important factor
during exercise.
• Outside the narrow range of 98-100°F, your body will
always sacrifice muscle function for temperature
regulation.
• Drink a minimum of 1 to 1.5 gallons/day.
 Flushes out metabolic waste products
 Maintains the bodies cooling system
 Prevents muscle cramps, strains and pulls
Water & Athletic
Performance
Dehydration equals:
 Reduced endurance levels
 Fatigue
 Poor stamina
 Reduced maximum recovery between workouts
 Muscle cramps and joint pain
Remember…thirst lags behind need!!!
Electrolytes-Sodium
• 1 lb sweat contains
400-700mg
• 1,800-5,600mg lost in
2-3 hrs exercise
• 2 slice Pizza 1,396 mg
• 1 cup Chicken noodle
soup
1,107 mg
• 1 oz Pretzels 451 mg
• 1 cup Cheerios 290
mg
• Bagel
198 mg
• Gatorade 110 mg
Electrolytes-Potassium
• 1 lb sweat contains 80- • Potato
844mg
100milligrams
• Yogurt, 8 oz 530mg
• 8oz OJ 500mg
• 300-800mg lost in 2 – • Banana 450 mg
3 hrs exercise
• Raisins, ¼ cup 283mg
• Orange 250mg
• Gatorade, 8 oz 30mg
Iron
• 4oz Beef-liver-7mg
• 4oz Beef-steak-3mg
• 5 lg steamed clams7.5mg
• 1 cup Raisin Bran
cereal-24mg
• 1 cup Cream of
Wheat-9mg
• 1 cup Cheerios-6.4mg
• 1 cup Wheat Chex-12
mg
• 1 cup Chick peas13.8mg
• 1 cup Prune juice9.8mg
• 1 cup Sunflower
seeds-16mg
• 1 slice Watermelon-3
mg
• ½ cup Raisins-3 mg
Iron Absorption
• Assist
– Vitamin C
– Fructose (fruit
sugar)
– Fish
• Inhibit
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Coffee
Tea
Whole grains
Legumes
High Fiber intake
Antioxidants
• Free Radicals:
negative impact on
cells
• Regular exercise
increases body’s
antioxidant defense
against free radicals
• Best nutritional
sources:
– Fruits & Vegetables
• Beans: Red, Kidney,
Pinto, Black
• Fruits: Blueberry,
Cranberry, Blackberry,
Raspberry, Strawberry,
Prune, Apples, Plum
• Artichoke, Russet
potato, pecans
Ergogenic Aids &
Nutritional Supplementation
• Supplements are just that…Supplemental!!
• Whole foods should supply basic total
caloric intake of an athlete’s diet.
• Choose supplements that are high quality,
professional grade. Research!
• There is no magic pill formula to
success!!
NO MAGIC!!
The Pre-Workout Rule
• 1 hour prior to activity
• Consume a snack meal
that is high in complex
carbohydrates
• Avoid consuming fats
and proteins
• 16 oz water or sports
drink
The Post Workout Rule
• Window of
Opportunity: One
hour after workout.
 50 grams of Protein,
100 grams of CHO as
post-workout rule.
 Key is to replenish
muscle glycogen!!
 16 oz water or sports
drink for every lb lost
Summary
• Discussed various training tips to promote fitness
and wellness
• Identified common injuries & conditions that limit
training
• Reviewed simple strengthening exercises for
injury prevention
• Reviewed a progressive, functional based return to
running program
• Discussed various nutrition tips to promote fitness
and recovery
Staying Healthy
• House of Cards
• Razors Edge
Staying Healthy
House of Cards
The Razor’s Edge
Thank you for your time and
interest
Steven L. Cole, ATC, CSCS
College of William and Mary
slcole@wm.edu
www.wm.edu/sportsmedicine/coach.html