SUMMER 2016
THE CONSEQUENCES OF NOT TRAINING FOR A
MARATHON +
DYNAMIC SHOULDER STRETCHES
PHOENIX
SCOTTSDALE
THOMPSON PEAK
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5620 East Bell Road Scottsdale, AZ 85254 Phone: 602.493.9361 Fax: 602.493.9508
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THE CONSEQUENCES OF NOT TRAINING FOR A
MARATHON Athletic events, such as marathons and triathlons, are physically demanding feats that require every ounce of a person’s physical being, and we mean that literally. The first person to ever run a marathon died as a result (490 B.C., Pheidippides), which is why it doesn’t matter if it’s a triathlon, marathon, or 5k, weekend warriors and novice athletes must train for these vigorous events. Why? Like we mentioned earlier, failing to do so could result in serious health problems with life-altering consequences. There are physiological consequences to not properly training for a marathon, and to fully understand these issues, we must analyze the various stages of the event itself. For someone who hasn’t trained, the first several miles will be
Summer 2016
relatively difficult, but not impossible. As the body heats up from an increase in physical activity, the participant’s heart rate will rise and their sweat production will increase to keep the body cool. Seasoned marathoners will usually coast through the first few miles, while a weekend warrior will experience minor discomfort. For seasoned runners, the heart rate drops to a “comfort zone” as they complete the first 3-5 miles. The weekend warrior may encounter this as well if they maintained a long and consistent training schedule. The novice athletic will not, and as he or she tries to keep up, the body will start resisting the pace he or she is trying to set. Shortly thereafter, this runner will experience minor muscle strains and discomfort. This is only the beginning, though, so other problems are
THE CONSEQUENCES OF NOT TRAINING FOR A
MARATHON The water station is an important part of marathons, but they can also cause more harm than good if a runner drinks too much too quickly. Loading up on water can cause bloating, fatigue, and nausea. Fast-forward to the halfway point, the novice runner is beginning to tap into his or her body fat to burn fuel. This may sound harmless, but inefficient fat burning from poorly trained runners can deplete vital energy needed to complete the race. Should this occur, the runner’s stride will undoubtedly become more jagged and exhausted, which can misplace force being applied to the joints with every step. Lactic acid will also start building up quickly, which will cause inflammation and muscle cramping in the legs. The efficiency of this runner’s respiration will also start to plummet, which means his or her muscles will not get the oxygen they need.
Once the runner passes mile twenty, the following events are most likely to occur: • • • • • •
Blood sugar decreases Breathing is strained Dehydration sets in Mental and physical exhaustion occurs Unsafe increase in heart rate Complete disorientation
bowel syndrome. Talk to your Arizona Bone and Joint Specialist physician if you experience any of these symptoms! Early treatment can help reduce the risk of long-term negative health effects.
The bottom line? Train for these races. Inadequate preparation can result in nipple/thigh chaffing, muscle cramps, blisters, dehydration, plantar fasciitis, and irritable
The bottom line? Train for these races.
www.azbone.com | Scottsdale: 602.493.9361 | Phoenix: 602.863.2040 | Thompson peak: 480.353.0446
Dynamic stretching, in general, is a highly effective way to warm up the muscles, improve range of motion in the joints, and increase blood circulation throughout the body. The team at Arizona Bone and Joint Specialists encourages this type of stretch for recreational, amateur, and professional throwing athletes. Additionally, these dynamic stretches are ideal for a pre-work out warm-up. Check out the various stretches below!
Arm Circles
Back and Forth
Arm circles are a great dynamic stretch because they warm up your deltoids and your rotator cuff muscles. To begin this stretch, you’ll want to stand up straight and lift your arms to your sides, parallel to the floor, so your body resembles a capital “T.” Turn your palms downward and start moving your arms in a circular motion. If it helps, picture your body and arms as a propeller or windmill. Circle your arms in one direction first, then switch to the other direction after about 30 seconds to a minute. Repeat this stretch 2 or 3 times to get nice and loose!
This move is similar to the arm circles previously mentioned but instead of moving your arms in a circle, you’re going to swing your arms back and forth in front of your body. Try it! Stand up straight and lift your arms to your sides, parallel to the floor. Simultaneously swing your arms across your body like you’re hugging yourself, but not actually wrapping your arms around your torso. Try to keep your arms parallel to the floor as you do this stretch! Practice this stretch for about 30 to 60 seconds before alternating what arm goes on top.
www.azbone.com | Scottsdale: 602.493.9361 | Phoenix: 602.863.2040 | Thompson peak: 480.353.0446