Advice for a tired Ultra Marathon Runner

Hi Gary, I'm training for an ultra-marathon (89k) and am looking for something to help with recovery/nutrition. I have to do 2 long runs over the weekend (this weekend it will be 1h50 and 3h15 in duration) and are struggling on the second run at the moment. Any advice?
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Gary:
Yes, cut out the first run and the 2nd run will then be much easier to complete.

Or, if you are not willing to do that try these:

• Get a thorough massage, from the wife, on the legs an hour or so after the first run.  Make this more of a "flushing" massage than deep tissue.
• Have a long warm bath with about one cup of Epsom Salts and two dessertspoons of bicarbonate of soda dissolved in it.  Get the wife to give you a chilled beer and a shoulder rub while relaxing in the bath.
• Have a Super Smoothie within the hour of finishing the first run.  Throw in a half can of coconut cream and plenty of dark berries, banana and any other fruit that grabs you.
• Have some Balance Recovery Stack before, during and after the first run.  Ensure you are fully hydrated within about 6 hours of finishing (best done by before and after weigh-ins).
• Eat lots and lots of food over the 24 hours following the first run.  Mostly carbs but ensure there is plenty of protein and fat as well.  Much of the tired, heavy feeling the day after a run is due to depletion of muscle glycogen.  Replenish this with carbs.  
• Stretch gently every few hours.
• Get the wife to do all the work: Laze around the house for the rest of the day and go to bed early and lie in for as long as you can.

This advice is relevant for anybody doing extreme exercise of any kind, such as preparing for events such as the annual Oxfam 100km walk.  Not just runners.

There is much more that can be done, such as the use of various supplements to reduce oxidative stress and mineral supplementation but these are longterm strategies and best done by way of a one on one consultation because everybody is different.  This can be by way of Skype or in person.

Of course, it goes without saying that preparation for extreme endurance events of any kind needs to begin at least a year before.  There is never enough time to get ready for these events, no matter how long one has!

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The advice in these articles is given freely without promise or obligation. Its all about giving you and your family the tools and information to take control of your health and fitness.

Achilles tendon pain and swelling training for the Oxfam Trailwalker

Over-engineered shoes with high heel-counter
that digs into the Achilles tendon when
stepping downhill, or into depressions.  Fine
for flat running - terrible for running or walking
over rough terrain.

Hi Gary,
I am training for my first Oxfam challenge but am having a lot of trouble with my left archilles.  I have read previous posts where you have suggested it may be the smaller muscles around the tendon but am finding discomfort at touching the tendon and swelling after walking on it.

I am currently travelling around south east Asia and should probably be walking a little less but I took it very easy before my trip and it still didn't seem to heal.  It gets worse the more I walk and sometime goes so tight that I have to stop I pain and give it a few minutes. Is there something I can do to strap or support it as the oxfam teailwalker is only a few months away.

I have been to a physio but he was only massaging it and then strapping it which he advised me to leave on for 24 hours and it wasn't helping only while the strapping was on.

Thank you for any advice you can give.

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Gary:
There has been an upsurge in Achilles tendon injuries in the last year.  In fact last year was a record for me.  There are a number of causes but there is one causation that stands out above all else: Footwear.  But why now?

I think the problem is in the shoe design which has high, hard heel counters (refer photo above).  Running shoes are designed in places like California where their idea of off-road is a manicured track - nothing like the rough stuff you find in New Zealand!  The real damage happens when walking or running down very steep slopes or stepping into depressions like pot holes where the foot is forced into extreme plantar flexion while the Achilles tendon has to snap taught.  This causes a guillotine chopping of the Achilles tendon.  This action can be repeated a thousand times during an hour or so of walking or running.

It is therefore hardly a surprise that Achilles tendon injuries are on the increase in New Zealand.

Check to see if your most tender spot on the Achilles fits with where your shoes bite into the tendon.  If this appears to be the case then it is best to biff your shoes and get a new pair that has a low-cut heel counter.  If you can't bear to do this, you could resort to partly cutting away the heel counter of your $220 pair of shoes!

Please take time to read the string of articles about Achilles tendon injuries here.

_______________________________________

About this website

The advice in these articles is given freely without promise or obligation.  Its all about giving you and your family the tools and information to take control of your health and fitness.

I have been having arch pains in both feet, after running

Hi Gary,

I am currently looking to train for the Oxfam Trailwalk in April 2011. I have been having arch pains in both feet, after running around a 5 km block. They have been coming on near the end of the run about 50% of the time recently. I have proper Asics running shoes (which were neutral), but I'm wondering if they don't support my arches properly?

As a bit of background, my mother also has occasional arch pains in her feet, so it may be something genetic. Every few months or so, I get random pains in my arches just from normal day to day activities. Generally, if my arches are feeling sore, I run my feet over a curved wooden roller and the pain tends to go away straight away. Another factor, which I don't know if it is related or not, is that I am bow-legged.
However, I am concerned with what will happen to my arches over the 100km walk if they do not have correct support. I don't want them to compress. Plus I don't want to be in pain from the first 10km.

What do you recommend?

I am thinking of going to a podiatrist, however am also keen to see if there are other solutions or cheaper options than actual orthotics, if that is what is recommended.

Thanks for your help

_________________________________________
Gary:
If you find that the foot muscles are getting excessively tired during exercise then it is likely that the problem lies in your calf muscles.  The muscles of the calf support the foot via a series of strong tendons.  If the muscles in the calf which activate these tendons are weak and tire quickly, then the intrinsic muscles of the feet will be excessively stressed and will tire quickly.

Seldom are these problems genetic.  It is more likely that you were born with the same nutrient profile as your mother and you may have adopted some of her habits, including posture which can affect foot health.  A stooped posture, for example, may cause the arches of the foot to collapse inwards.  This is best corrected by standing up straight, keeping the feet straight, rather than splayed out and please practice the exercise in the video that is above.

It is possible that your shoes are too tight and thus restricting blood flow.  This may be exacerbated by wearing thick sports socks such as Thorlos which can cut off circulation to the sole of the foot.  Experiment with thin socks and lacing so that the forefoot is a little loose while still snug at the ankle.

Orthotics are a complete waste of money for the vast majority of cases of foot and leg pain and do little other than give temporary relief at the cost of longterm dependency.  In fact, they can cause more harm by transferring the foot-strike shock wave further up the leg, causing ankle, calf knee and even hip pain.

Orthotics may cause more injury by transferring the foot-strike shock wave further up the legs

The lower leg is a marvel of biological engineering and we are arrogant to feel we could do a better job than Mother Nature.  Rather than create a dependence on crutch-like orthotics, it is better to assist the legs with doing their work better than ever before.  This is achieved by doing the foot exercise above to strengthen and rebalance the muscles of the lower legs and feet; Get about barefoot as often as possible, including walking in sand and on grass; Ensure a nutrient rich diet as guided by a Hair Tissue Analysis; And consider fitting a pair of Formthotics Shock Stop inner soles.

Finally, ensure that your training programme has rest days between long or tiring training sessions and make sure there is a very, very gradual build-up over several months.  You must give your body, including feet, time to adapt to the increasing workloads.  Always have alternative activities such as swimming and cycling interspersed over the week between walking.  If ever you feel an injury developing, switch entirely to these alternatives until healed.  This way there is no interruption in your overall buildup of fitness.

_______________________________________

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I am training for the 2010m Oxfam Trailwalker and feel like I have strained my Achilles Tendon

Hi Gary
I am training for the Oxfam Trailwalker and have experienced some discomfort and tightness in my left Achilles’ heel which is worrying me. This is my second year for the Trailwalker, and am relatively fit and active all year round (running and walking) – but never felt this time of thing before. Its more discomfort than pain, but came about quite suddenly on a short/hilly run on Tuesday night. I have good shoes and orthotics and stretch before and after every training session plus take a yoga class once a week. I am up to about 60kms training over about 4 days (Thursday – Sun) and have been going strong. But I actually had to stop my run on Tues because of the pain/discomfort. Wednesday it was still sore, and I couldn’t

Questions about the final weeks of training for the Oxfam Trailwalker

We are a team of four women who hope to do the Oxfam Trailwalker (10 April) in 26 to 28 hours. We've done one back-to-back weekend walking 35km each of the two days and have been training regularly since December. We are planning to do another back-to-back weekend but two of us will do it on 20/21 March and the other two on 27/28 March. Will it be a problem in terms of recovery for the two of us doing it on 27/28 March? My other question is about the final two weeks: apart from just doing a couple of hours at the weekend, how much should you do during the week? Currently, we probably do five hours walking during the week.

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Gary responds:

There should be no problem at all with recovery in the time remaining, so go for it!

With regards to the final few weeks, I would be inclined to do the last really long walk 7-10 days out and then ease right back but still walking daily to keep the legs ticking over.  The day before the walk can be a complete rest but there is a case for doing some easy walking on that last day as well.  If you are fit I would be inclined to do some easy walking on the last day, especially if you are travelling more than a few hours to get to the event (Do the walk upon arrival to flush the muscles).

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How often should our team be eating during the Oxfam Trailwalker?

Hi Gary,
I have recently completed the Coast to Coast where my eating pattern was every half an hour. This enabled me to not need to stop. Should I continue this during the Oxfam walk? My team members train with stopping every 2 hours for food. I am finding that I don’t feel like anything or in need of a stop. If I need to change I would like to use what training time we have left to adjust. I feel that I’m not synchronized with my team. I would appreciate your advice.
Mary
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Gary responds:
Mary, I prefer your eating pattern.  It is best to eat small and often to keep muscle glycogen and blood sugar levels from plummetting, although when walking this is not so important as higher output exercise siuch as running. Once energy levels are drained, it takes a few days to replenish fully, so the best strategy is one that keeps them restocked at frequent intervals, like every 30 minutes.  two hours non-stop is too long for a 24 hour race.
Depending on fitness, it would be good to have several complete breaks during the 24 hours to attend to footwear, toilet etc.
Please read my E-Book on training for a mountain bike race and pay attention to the advice about nutrition and read the other articles about the Oxfam Trailwalker by clicking on the Keywords below this article. 
Training for a Mountain Bike Race

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Should our team be taking breaks during the Oxfam Trailwalker?

Thank you for making yourself available for us Oxfam Trailwalkers to ask questions.

My team and I are in two minds about whether to stop and rest at the checkpoints at the beginning of the walk. Some of us think that the pain builds up when we stop so it's better to keep going for as long as we can handle. Others think that a short rest at each checkpoint will be more beneficial for us in the long run. Can you please advise us what you think is best?

Ann
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Gary responds:
Ann, because you are doing 100km more or less non-stop, I am in favour of short breaks every 1-2 hours from the very beginning during which your team has time to replenish fluids and to get down some good quality high energy foods. Thsi strategy will pay great dividends later on, including during the low hours of the graveyard shift.

It is also an opportunity to do things like toilet, change clothing, shoes and socks, dress blisters and so on.

If you can, lie down flat with the chest and feet raised a little higher than the abdomen. This position is refreshing and easy on the heart while draining the legs of old blood and fluid.

A good nutrition supplement to have during the walk is Balance Ultimate Recovery. People who use it during extreme events report better stamina and much less muscles soreness. Be sure to practice using it during training. You will want to have a few other forms of drink such as tropical fruit juices and good old plain water.

Have a read of this set of articles about tissue salts and hydration.

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I am training for the Oxfam Trailwalker and have leg and shin pain

Dear Gary,

I'm training for Trailwalker in Taupo in April and need some advice!

I've been walking since Oct, initially 2-3 hours one day at the weekend; added in weekdays and built up to 46km/wk 2 weeks ago, without any problems at all. Last week I did just 29km then worked 15hrs Saturday and 15 hrs Sunday on my feet all day (work shoes, not running shoes; indoors). On sunday I started to notice pain in my right anterolateral shin on walking.

Today I went for a walk and this was much worse, particularly on concrete and stepping down a step onto onto my right. Since finishing walking it is still pretty sore in the anterior lower shin on dorsiflexing and relaxing my right ankle.

Also my left tibialis posterior I think is newly painful today (sore when i set out this afternoon then settled through my 9km walk, but now I'm done, especially noticeable on actively inverting a dorsiflexed foot. Passive movement is fine). (I had trouble with this once >10yrs ago). (I am 29).

I had stopped wearing my orthotics because they were giving me blisters but I will be putting them back in and putting up with blisters from now! I've also watched your video for tibialis posterior exercises - how many of these and how many times a day do you recommend?

I was planning to put in a lot of training the next 4 weekends and increase the distance each weekend - should I do what I can within limits, or do you think I need to back completely off until it is quite resolved? Any other recommendations to help me be able to complete the walk in April?

Thanks very much for your advice,
Christina

_______________________________

Gary:

Christina, here is some quick-fire advice:

• Find an experienced sports massage therapist and get about half an hour of massage of both legs, concentrating on the sore spots.  Repeat the massage only once every 5 days and gently stretch inbetween daily.  
• Get a pair of Formthotics Shock Stop Inner Soles and wear them in all your shoes, including work shoes.  commence easy walking the day after the first massage.  Read the articles about massage on this website.
• Ensure your diet is up to scratch.  Please read the many articles about nutrition and fitness on this site - there is a ton of information here.
• You might want to try a few glasses per day of Balance Ulitmate Recovery.  This has many ingredients that assist recovery and healing.  If you have a job that has you on your feet all day, then take a pot to work and have it instead of tea breaks.  This supplement will also double up as your sports drink during the Trail Walker.
• Walk only every second day (Training walks).
• On the other days, ride a bike swim, do aquajogging, paddle a kayak.
• Do the Tibialis Posterior exercises every 2nd day.  Do sets of about 30, go do something else for 5-10 minutes, then repeat another 30 and do this about 4-6 times.  Build up to this over a few weeks by doing just 3 sets initially.
• Concentrate on doing just three long walks per week and only walk as far as you are certain your legs will tolerate sufficiently that you are recovered to do the next training walk without risk of inury.

Enjoy the Trail Walker Chrisitina!

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Oxfam Trailwalker, jetlag and DVT

"I am a 45 year old Brit who is undertaking the UK Trailwalker challenge this July. My team mates and I have begun training, doing 15km to 20km hikes every other weekend as a team, plus individual training; I run about 8km twice a week. We are not great athletes and we’re not setting out to break records. But we aim to finish the course in about 24 hours. Your site provides excellent nutritional and training advice – thank you.

But I have a specific query to put to you. As Fate would have it I have just got a job that means I may have to be working in Los Angeles up until a couple of days before the event. I would therefore fly on the Thursday, arriving in the UK on the Friday, do the hike Saturday morning to Sunday morning, and fly back to LA on the Monday.

Now, obviously fitness levels and proper sleep in the period leading up to the whirlwind of travel would be crucial. There’s also the risk of DVT from long haul flights. Those issues aside, are there other medical risks associated with taking such strenuous and sustained exercise after and before long haul flights? And how serious a factor is jet lag?

One reads of athletes doing 5 marathons on 5 continents in 5 days, so I guess it’s not impossible. Just mad."

Hugh

__________________________

Gary:

Hugh, it sure can be done.  My sister, Lorraine, spent the best part of 28 years living out of a suitcase traveling the world.  I recall one long trip with her to Osaka, Japan  We arrived to be greeted by a crush of reporters, cameras and snow. One of the first things she insisted on was going for a short run which we did following a taxi with an undersized TV cameraman sqashed into the boot.  Two days later, Lorraine won the Osaka Marathon for the second or third time in a row, beating Olympic Champion, Lisa Ondieke.

First Rule of Long Haul Travel: No matter the time of day or night - Go for a short brisk run or walk asap after the journey to get the blood flowing and the tissues oxygenated.

Sleep deprivation: Not much you can do about that.  As Lorraine quipped in her autobiography, "On the Wings of Mercury", nobody ever fell asleep while running a race.  Keep that thought running round and round in your head and you will be okay.

Deep Vein Thrombosis (DVT): Please read my notes for athletes and team managers about preventing deep vein thrombosis during long haul flights.  And these articles here for an update to my advice (Follow the key word tags at the base of each article please). I have seen several cases of DVT over the last year and the consequences sure can be serious and lasting.  Stress, fatigue, poor diet and excess exercise followed by long periods of standing and sitting are common factors in causation of DVT.  One case had a genetic factor at work as well; but the lifestyle factors are most important.  A combination of vitamin C, fish oil, vitamin E and even garlic oil will drasctically lower your odds, as will regular exercising of the legs.  Have a good read of my articles above, follow the advice and you will be right.  You can get everything you need by following the product links in the articles that take you to my website store.  If you need help, just drop me an email.

Completing the Oxfam 100km: Hugh, between now and then its all about time spent on your feet walking and running.  If it is walking you are doing then you should make 80% of your training walking and the rest running.  Get a heavy pack and do some short hikes up and down hills for about 15-20 minutes every morning before breakfast for a bit of strength training then do plenty of walking during the day.  Do at least one decent hike per week of 2 hours or longer if you can fit them into your busy schedule.

Nutrition: There is a ton of nutrition information on this site so I will not repeat myself.  But I will say that the general rule is to avoid fast and processed foods.  Go for natural and not the high carb rubbish that is touted to athletes.  The supplements I have suggested for preventing DVT are generally great for athlete training all the time.  Among other things they help the blood flow!

If there was one other supplement that I would recommend to a healthy "older" athlete that is the Balance Ultimate Recovery Stack.  It is a brand new product that is without the artificial colouring and flavourings one usually sees in athlete drinks and it covers just about every base for what an athlete may need in training additional to a great diet.  I have had several athletes trial it during training and events and it does the job.  It is handy for athletes on the road because you need only one container to cover all needs and it even doubles as a sports drink.  

Rule: Whatever you plan to eat and drink on the day of the Oxfam 100 must have been thouroughly tested and practiced in training.

Five marathons in five days: Yes, nuts.  Of course it can and has been done.  What the running magasines do not want to tell you is the really bad news about the aftermath of ruined bodies.  Like the plastic knees and hips before 50 years of age, the muscles that have been scarred to the consistency of leather straps, or the stuffed kidneys and adrenals.  Who wants to know about the Iron Man who spent a week in a coma after flushing his body clean of electrolytes by drinking a gallon or two of a popular sports drink during a race and still struggles years later to even do a decent days work?  Is the slience because advertisers would be upset if a magasine was to run these reality check stories.  Instead, we continue to champion the myth of super human performances without consequences.  For every superman there are many casualties that we never get to hear of.  Some of them come to me for help.

Walking 100km is fine, btw - so long as you do the preparation.  Running it is a different cup of tea.

Hugh, I hope this helps.  Please let my readers know how you get on with your training and on the day.

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Advice for training for a marathon and the Oxfam Trailwalker

Hi Gary

I am a reasonably fit 33 yr old female - I run usually 4-5 times a week, about 20-30 mins on weekdays and 10 - 15 kms on the weekend. I also walk for at least 40 mins 4-5 times a week. I have a goal to run a marathon next year in June, and have also just been asked to join a trailwalker team for next year. My concern is that if I sign up to do both, I may burn myself out before the marathon, which is the goal I really want to achieve (and I know it will take some work to do it). Do you think it is taking on too much to try and do both? Thanks for your advice!

Angela

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What to eat and drink when competing in an ultra endurance event like the Oxfam Trailwalker

"I am training for 100 k trailwalker here in hongkong. at present i can only do 3 hrs of continous training w/out feeling any distress.at 2-3 hrs of training i'd begin to feel very tired and hungry. i need something to give me energy to endure long distance walk/hike. it is very hot and humid here. at the moment i am suffering from nasty cold and taking anti-biotics. the longest that i've raced is 25k (2 hrs 45)- also trailwalking. ive done a coulple of 1/2 marathon races(1hr 50). i run about 35k a week. i perspire a lot during training, i also feel a bit cold when training for a long time. help..."
___________________
Gary Moller comments:
Whether you are hiking the Heaphy Track or doing the Oxfam 24 hour or 100km run/walk, the needs are the same:

• Fluid balance - not too much and not too little
• Salt balance
• Replenishment of energy as you go
• Other nutrients, including vitamins and amino acids

As dehydration and energy depletion set in, body heat production may decline to the point that hypothermia may set in - even in warm climates. Another possibility with dehydration and exhaustion setting in is body temperature may gradually climb, causing a mild case of hyperthermia and this may be felt as chills and shivering. In either case, it is your body telling you to stop and get a good rest and replenish and it is best you oblige. Colds and flus are always signs that you are getting run down and also lacking nutrients, so back off the training a while, rest up and eat only the most nutritious food.

As an aside, colds are caused by the Rhinovirus. If the infection you refer to is a "cold" then antibiotics are of no use. If you have a bacterial infection, then antibiotics may work. In most cases, antibiotics are never necessary. The best treatment for most respiratory tract infections is rest and good nutrition, beginning with regular cups of chicken bone broth. However, be guided by your doctor.

You do not really need to do huge mileages in training to even train for a 24 hour run. In fact, I can't see the physiologic benefit of running longer than about 3-4 hours in training or hiking more than about 4-5 hours without a break. All that happens is you exhaust the body to excess. If you can run 3 hours, it is better to concentrate on speed development since an increase in speed makes jogging slowly feel so much easier.

From about 3-4 hours on, being able to keep running (Given that you have done months of training running 3-4 hours once a week and several shorter runs per week as well) is more to do with supplying the body with fluid and nutrients and running at a slow enough pace that prevents the fuel tank from hitting empty. There is simply no need to try to run 24 hours in training to prepare for a 24 hour race. 3-4 hour runs will do.

The best way to determine your fluid needs is to weight yourself periodically and adjust water intake accordingly. 1kg = 1 liter. Each person's needs vary enormously, so ensure that water intake is adjusted to the person. With practice you will not need to weigh yourself: You will become expert at listening to your body - thirst!

Salt intake is pretty much hit or miss; but very safe to do if using tissue salts that are naturally found within the body (Active Elements No: 3.1). Please read the advice here.

When it comes to replenishing energy over a prolonged period of exercise, much depends on the intensity of the exercise and the amount of jostling of the gut. So, anything other than very slow running and little can be digested with comfort; whereas a cyclist can consume a turkey dinner while still riding at a brisk pace!

If the event was a marathon or less, then I would have you concentrate on water, a little tissue salts and a modest intake of a liquid carbohydrate (glucose dissolved in water). As the duration increases then I would go for a liquid meal that contains a mix of carbohydrate, fats, proteins and various other nutrients.

This is the kind of sustenance first used by runners in the early 1970's who ran from Auckland to Wellington almost non-stop. The winner, Max Telford, consumed up to 14,000 Cals per day. That's about equivalent to 10-14 meals! Once your basic fitness is in place, ultra-endurance performance is all about energy and fluid replenishment.

Energy in = Performance Out

Here is the modern recipe for ultra-marathon sustenance:

• One or two scoops whey protein
• Two scoops of glucose
• Two scoops whole milk powder
  
• One spoon flax oil
• One ripe banana

If you want to get really serious then add the following:

• One level tsp creatine
• 1/3 tsp beta alanine
• 1/3 tsp HMB
• 1 capsule L-Carnitine (break open the capsule and pour in the contents)

These extra ingredients will boost energy levels, ability to use fats, to tolerate lactate and reduce muscle fatigue and breakdown.

Add water to taste and blend and down the hatch!

It should be possible to consume this on the run; but it is recommended that you power walk for about 15 minutes after drinking it then resume your running. You may try to take a cup or two of this liquid meal every hour and more during actual rest breaks. During these longer breaks you could include ripe bananas and dates in the mix, cookies and even the occasional candy bar for an energy boost. A refreshing cup of tea, coffee or hot soup, fruit juices or lemon flavoured water may be welcome. Variety is important; but practice with all of these in training.

If you have to make the liquid meal for yourself while hiking along, then leave out the flax oil and the banana. Have the powder ready mixed as sachets and mix with water in a plastic or metal decanter as you hike along and drink it as you go.

If you are going to do this, please practice and practice in training and experiment with the ingredients to find if anything does not settle well. We are all different in tolerances while exercising, so please practice and experiment in training well before the competition. With regards to sports drinks, you can take or leave them. I do not recommend corn syrup gels which are over-priced and totally lacking any nutritional merits - over the years I have seen far too many cases of digestive upset, including diarrhoea from over-indulging in these.

Note: All of the special ingredients that you need are found on this website and can be delivered anywhere worldwide.


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Oxfam Trailwalker: How much should I be walking or running training?

Hi,
I have a question and would appreciate your advice.

I am a regular runner, running 5x weekly averaging approx. 40 kms a week. I prefer running to walking but think that I should be conditioning my body to walking as our team will mostly walk the trail. How much walking should I be doing? I was also thinking of doing a half-marathon in the first week of March – am I being too ambitious and should I focus more on the long distance walking?

I look forward to your ideas.

Regards
Leanne
___________________________________
Gary Moller advises:

Leanne, you are obviously very fit. You should have no trouble doing the half marathon and

then doing the Oxfam. Run the half not 100%. Run it steady with 10% left in the tank at the finish. Then have three days of complete rest, take plenty of vitamin C and eat well. After three days start back with half the usual training for the next 7-8 days and then gradually build back to where you were then ease off for the last 10 days leading into the Oxfam.

If 80% of the Oxfam is going to be walking then you should make 80% of your training walking. As you will quickly learn, some of the muscles used in running and walking are different and if you do not train them appropriately, then you will pay for it on the day, even if you are extremely fit.

All the best Leanne!

Have I enough time to train for the Oxfam Trailwalker?

Hi Gary
I am looking at putting together a team for the Trailwalker 08. I have only just come across the site and found the training information.
We will be in the beginner category. I notice that your training plan starts 6 months out, as we now only have just under four months (give or take a week or so as some people are away for the xmas break) do you think it would still be possible for us to do enough training in the period of time left to comfortably complete the challenge. Or do you think it would be better for us to wait until 09?

Any advice you might have would be great.

Kind regards
Rebecca
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Gary Moller comments:


Rebecca, there is never enough time to get fit for these kinds of events. You can never start too soon. The most important things is to start training now because four months are better than three and three sure is a lot better than two!

I have no doubt that you can do it; it just means that you will not be quite as fit as you could be when you and your team lines up on the day. You will be able to complete the event; but you will cover less distance and may be more tired and sore than if you had six months training under your collective belts.

Take extra care with your training not to do too much; especially during the early stages while the legs are getting used to the unaccustomed activity. Train as a group about once a week, being mindful of keeping within the limitations of the least fit person in the squad.

Training is mostly about consistency rather than infrequent bursts of extreme effort. Steady as she goes Rebecca! The best route to the kind of fitness you seek is through time spent on your feet placing one foot in front of the other. Do not worry too much about sticking clodely to schedules at the moment: Get out and walk/run at every opportunity, including the occasional long session as there is in the training schedules.



When you come closer to the day of the Trailwalker, you can re-evaluate your collective fitness levels and determine the best tactics for having a successful and enjoyable time of it.

Achilles - lower calf pain in a distance runner

Hi Gary,
I am a 49yo off road runner who having come off a reasonably robust year culminating in the 31.5km Kauri Run, am experiencing pain in my right Achilles/lower calf area. It used to appear only when road running but is now a constant on most off road surfaces as well apart from technical single track. I have read with interest your response to Tendonitis and am trying many things incl new shoes, orthotics etc. What supplement do you recommend and is there a range of exercises that can help?

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Gary Moller advises:
What you describe is an almost unversal injury among runners. It is also one of the most annoying and limiting injuries. It is also one of the the easiest to fix if it is what I suspect it may be.



It is possible that you have strained or even torn a few fibres where the muscle and the tendon merge - what is called the "musculotendinous junction". The illustration to the right is pretty good but does not show how the muscle and tendon gradually merge. This is a vulnerable region for injury in the older hyperactive runner.

Another possibility is that you have bunching and inflammation of part or all of a muscle belly. The most commonly affected in runners and cyclists is the lateral head of the gastrocnemius. If a person was to press firmly on the belly of the muscle and it felt tender and hard, rather than soft and supple, then that is part or the whole of the problem.

The solution is simple and I usually have close to 100% resolution in most cases within 3-6 sessions. In a recent case just a week ago, it took just two sessions to have a runner completely pain-free following several weeks of painful hobbling from a calf muscle tear. The solution is deep tissue massage of the affected muscles/tendons and all of the surrounding structures, including the unaffected leg. Each session takes an hour and there can be some pain involved as knots and infalmmation are broken up and dispersed. This should be done by an experienced therapist who has the time to do a good job.

The end result is a pain-free, nimble-footed older runner.

There is a place for supplements during this process of restoring normal function because elimination of metabolic wastes and proper healing are all important and there are several supplements that can assist. These are available from my online store.

Vitamin C is at the top of the list along with the water soluble B vitamins. Vitamin E comes next for its healing and antioxidant qualities. There are several others that one can add, including minerals and fish oils; but these depend on individual need which I can assist with determining.

You could consider some of the assessments available here.

I am enthusiastic about Formthotics Active for running shoes. these are heat moulded to fit the contours of your feet, giving just that little bit of support needed as the feet tire and they reduce foot movement and consequent blistering. Formthotics Low Profile are designed for shoes like track shoes, golf shoes and cycling shoes. Although I have strong feet that never give trouble, all of my shoes, including work shoes are still kitted out with Formthotics.

Advice about exercise and diabetes

“Hi! I have a question…. He says that you should not have high sugar or carbohydrate drinks/food while training just water – I am an insulin dependent diabetic and would like to know how to survive under this regime. Until now, I have a normal breakfast without insulin and eat during the ride. Any information would be greatly appreciated. Kind regards Rhonda”
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Gary Moller replies:

Here is a very helpful newsletter by Heidi-Jane Humphries about sport and diabetes.

The interaction between exercise and insulin with the insulin dependent diabetic is an ongoing fascination for me, there is much to learn and there is constant development, so I appreciate the questions you ask.

First of all, what I have to say should not be taken as medical advice. Please discuss any changes you are thinking of making to your diet, exercise and insulin regimes with your doctor first and heed his or her advice.

Much of what I am about to comment on, you should already be aware of. However; nothing any of us does is ever perfect. We can always do a little better with a tweak here and a tweak there. So, here we go:

First of all, you need to ensure that your blood sugar is being monitored accurately and regularly. This means systematically taking readings several times a days and maintaining a diary record. You could go a step further and enter this data onto a computer spread sheet to produce various charts. A most useful function is to insert trend lines that indicate whether or not what you are doing is pushing you in the right direction with regards to optimum blood sugar levels. many athletes have opted for an insulin pump. With the technology improving almost by the month, this is a worthwhile option for the steady delivery of insulin throughout the day.

Exercise is very healthy for you and it should assist you with managing the condition. As your fitness improves, you may find that your body needs less total external insulin and you need fewer carbohydrates to maintain optimum blood sugar levels throughout the day and your total requirements for insulin will be less.

Experiment with the time of day you exercise. Some diabetic athletes have found exercising during the early morning is best when blood sugar levels may be quite high. With regular monitoring of blood sugar levels and subjectively gauging how you feel, you should be able to work out the time of day that best suits you to do most of your exercise and how to adjust your insulin needs.

Have a set routine of exercise and diet from one day to the next with regards to diet and exercise. If your exercise is all over the place from one day to the next you may have difficulty maintaining blood sugar stability.

When doing a long ride, it is important to maintain optimum blood sugar levels, so it makes sense to have some carbohydrates coming into the blood from the gut. Each diabetic person is different and factors such as the intensity and duration of the ride and your base fitness complicate matters, so it would be foolish of me to give firm advice on what to eat and drink and how much. However; I would suggest some experimenting on a few rides, taking blood sugar readings as you go and monitoring how you feel in terms of energy levels and general well-being.

With regards to diet, I recommend that you give strong preference for quality carbohydrates from sources like whole grains and crops like taro, potato, bread fruit, kumara and pumpkin. Avoid refined carbohydrates like white bread, sugar, white rice and pasta. Keep the refined sugars in reserve for a quick blood sugar fix if you need one and use the more nutrient rich slow release carbohydrate sources, like taro, as your main source.

Experiment with a rich source of protein and healthy fats with each meal. For example; you could try having a couple of desert spoons of low fat cottage cheese with flax oil mixed in ten minutes prior to meals and snacks. You could also try incorporating a nutrient packed whey protein Super Smoothie before and after training rides. The Super Smoothie recipe is in the Recipes Section of www.GaryMoller.com.

A diabetic should ensure that her diet is rich in antioxidants because it is free radical damage that is the cause of many of the long-term health problems associated with diabetes. The Super Smoothie, with its dark berries and raw free range egg yolk is a great source of antioxidants and the fat soluble vitamins. You could add extra vitamin C and E to this.

Running can be a real pain in the butt!

Long distance runners don't retire - they just slowly grind to a halt. One of the most common causes of this painfully slow grind to a halt is buttock pain and sciatic pain that radiates down the back of the leg.

The cause of this pain may be the piriformis muscle which is located deep in the buttock. When this muscle locks up, so does the whole hip and the underlying sciatic nerve can be impinged, thus causing pain that radiates down the leg. An inflamed piriformis is often associated with a previous or current back injury. An experienced therapist is able to palpate this muscle and determine if it is in spam.

Once a muscle is in spasm, it will tend to stay that way. In fact, it will begin to adapt to that condition so that spasm becomes its norm. The environment of a muscle in spasm is toxic due to the very poor blood flow through it. Over time, the muscle becomes hard, gristle-like, crunchy, swollen and very tender to press. It is weak and prone to cramping.

The usual treatment is trigger point therapy in the form of acupuncture, acupressure and maybe deep tissue massage. Stretching the gluteals and piriformis are mainstays for prevention and treatment.

In my experience, the most effective remedy is deep tissue massage of the affected muscle and all of the associated muscle groups. It works; but it must be given time: An hour per session and repeated at least 6-8 times every 4-5 days until pain free. This must be supported by nutritional strategies to ensure that there is maximum healing between sessions. In most cases, there must be measures to reduce body acidity because the body may be overwhelmed by the sudden influx of metabolic toxins that are being squeegied out of swollen muscles. It is not unusual for a person, such affected, to feel ill for a few days following this kind of massage.

Once full function and health is restored to the affected muscles it is a good preventive measure to have weekly massages to keep the body in good health. This is of increasing importance as we get older.

Just how acidic is your body when you exercise?

I did a steady four hour mountain bike ride this morning. I drank about 600mls of water. About two hours after, I used a Medicine Tree PH strip to test my saliva PH, a pretty good measure of internal PH. Body PH should ideally be about PH 7.4 which is mildly alkaline (PH of less than 7.0 is increasingly acidic).

The less healthy we are, the more we tend to be acidic. When acidity and alkalinity are not properly balanced in the body, the breakdown may cause a myriad of chronic health problems. An acid body is a disease magnet.

Exercise is good for you; but it is not the exercise that is good - it is what happens during the recovery that is the key to health that accrues from exercise. Exercise breaks the body down and one of the consequences of exercise is an increase in acidity in the body. Your body responds by releasing alkalising minerals, like magnesium and calcium into the circulation.

To my surprise, my saliva PH two hours post exercise was down to about PH 5.8 and back to about PH 7.1 about four hours later. Now, this exercise today was pretty exhausting but not intensely anaerobic which produces vast amounts of lactic acid. So I was surprised at the massive drop in PH.

As part of my usual post recovery plan, I am setting out to restore my PH to about 7.4 which it tends to be most days. If I was to be on a diet that was acidic, I would be in trouble. I would be in more trouble if I was training hard every day before my body had time to alkalise. I think I would also be in trouble if I was drinking soft drinks and many sports and energy drinks which are extremely acidic. I wonder: How can a drink that is acid be called a sports drink? Refer to the chart below:

B vitamins in Sports Drinks - are some manipulated for appearance at the expense of health?

"Ever notice the "sports waters" don't tend to have b1 or b2 in them if they are clear? because they make the water look like the colour of urine, not a good marketing look so they will happily sell you water that is not balanced properly with b vitamins and encourages deficiency of the all important vitamins B1 and 2 which are often short in modern diets to start with."

Wayne
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Gary Moller comments:

During our long sunday mountain bike ride today my cycling mate, Ioasa, purchased a bottle of Mizone sports water with vitamins. Wayne; you are right - the B vitamins that detract from the pristine clear colour were missing!

The B vitamins are essential for many metabolic actions in the body. During times of growth and stress, including exercise, their need increases. The typical refined carbohydrate diet that one often sees in athletes, the elderly and young people is deficient in the B vitamins. B vitamin deficiency may be precipitated by courses of antibiotics that wipe out the bacterial flora of the digestive tract. These bacteria are important for the production and absorption of these vitamins and other nutrients.

I have come across several cases of beriberi, a 3rd world disease related to B1 deficiency, here in Wellington. The common thread of all of these cases is excessive antibiotic use associated with ill health, such as infection following joint replacement. Symptoms include burning, painful feet, numbness and loss of function, such as partial paralysis of the arms and hands. It can be exasperating to see these poor people undergoing numerous tests, such as nerve conduction tests and to be placed on powerful drugs like prednisone. Exasperating when the solution is as simple as a course of intestinal probiotics, cheap B vitamin supplements and good food. When the medical specialist is in charge, I feel bound to bite my tongue.

Athletes may benefit from additional B vitamins. I agree with Wayne that these should be provided in balance. If one is going to take supplementary B vitamins, I think it is wise to take them all unless there is a clear case for one or the other and not the lot. The only debate is what constitutes a balance. I certainly would not be taking drinks that have some of these vitamins excluded so as not to affect the clear colour of the drinks.

When exercising, pure clean water is best. Take your vitamins before and after along with good food. Give preference to vitamins that are naturally sourced and avoid the cheap synthetics that are of questionable value.

If any readers have contacts within the sports drink industry, please refer this article to them for comment. Their views would be appreciated. Is marketing expediency taking precedence over sensible nutrition?

B vitamins

This family of vitamins consists of thiamine (B), riboflavin (B), niacin (B), pantothenic acid (B), pyridoxine (B), biotin, folic acid (B), and cobalamin (B). They are interdependent and involved in converting glucose to energy.

The B vitamins are water soluble and are not stored in tissues to the same extent that the fat soluble vitamins are. Deficiency illnesses of B vitamins, such as pellagra (from lack of vitamin B3) or beriberi (from lack of vitamin B1), are not common, however, we typically do not get optimal levels of these important nutrients. Aside from proper cell metabolism, the B vitamins enhance immune function and function within the nervous system. They are also extremely important for healthy cardiovascular function. It has also been documented that adequate intake of these B vitamins can help with stress and altered mood.

Massage for a sore big toe and an acidic body

Gary I want to thank you for the great video you have on Youtube about massage as a treatment for this problem.

I am 53 and have had this toe issue for many, many years. I have never considered surgery or other allopathic treatments because of my own bias against those approaches. I am quite active (I install plumbing, radiant floor heat and solar systems) and play handball regularly. Last month I began twice weekly Traditional Thai Massage sessions with an excellent practitioner and have found these to be helpful for me in improving my overall physical health. I recently read your blog entry about the acidity issue and am considering reducing my sugar intake because I am guessing that also causes an overall alkaline/acidity problem.

Here's a brief question for you: Have you ever had success with reversing hallux rigidus with a person that has had this problem for more than 20 years?

Thanks again for sharing your knowledge. The reach and scope of the internet never ceases to amaze me.
Sincerely, Paul
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Gary Moller comments:
Paul,
The first step with regards to the acidity issue is to find out for sure if your body is acidic or not.

If your body is acidic then follow the guidelines for restoring as near to 7.4 PH as you can. An acidic body can be implicated in much chronic ill health, including feeling tired. This is common in people who work and exercise too hard. An acid body is recognised as a factor in osteoarthritis and rheumatism. While the focus has traditionally been on acid foods, the problem is more due to the body being under capacity in its ability to buffer acidity. A healthy body should have no trouble tolerating acidic foods such as citrus and tomato.

With regards to arthritic big toes, the answer is "No". Everyone I have personally seen have come to me well within 20 years. As with all health and injury conditions, the earlier one intervenes the better the prospects of a full recovery. However, just because you have had the conditon for 20 years does not mean you do nothing. It just means you must work more carefully and for much longer. And there may be more pain. While there may not be total relief from pain, the goal is to prevent further deterioration, if possible.

If your body is acidic, then deal with that by ingesting alkaline foods and a course of supplements like Floradix Magnesium. Support your joints with nutrients such as glucosamine and chondroitin, vitamin C and vitamin E. Get about barefoot in the sand and dirt and remain positive throughout.

Body PH (acidity) and health

Degenerative diseases, including cancer, heart disease, osteoporosis, arthritis, kidney and gall stones, and even tooth decay are associated with excess acidity in the body.

Acidity in the body can result from several factors coming together to overwhelm the body's natural mechanisms to maintain a slightly alkaline environment of about PH 7.4. These include physical and emotional stress, poor circulation through muscles, limbs and organs, various medications and a poor diet.

So, if you are in a stressful job, unhappy at home, competing hard in sport and eating a diet that is high in acid producing foods you may be setting yourself up for ill health or injury.

The body has a mechanism which maintains a constant pH 7.4 in the blood, this works by depositing and withdrawing acid and alkaline minerals from other locations including the bones, soft tissues, body fluids and saliva. Therefore, the pH of these other tissues can fluctuate greatly. The pH of saliva offers us a window through which we can see the overall pH balance in our bodies.

Some minerals are highly acidic in nature, forming acids like hydrochloric acid, phosphoric acid and sulphuric acid. Others are alkaline, forming base solutions such as calcium, magnesium and sodium hydroxide. These counter the acid forming minerals.

The ideal PH for the human body is in the 7.5-7.1 range.

The range from 6.5 (weakly acidic) to 4.5 (strongly acidic) represents states from mildly deficient to strongly deficient, respectively. Most children are pH 7.5. Over half of adults are pH 6.5 or lower, reflecting the gradual rundown that happens with a stressful life, inadequate diet and the accumulating effects of injury and illness. Cancer patients may have a very low pH of 4.5. Cancer cells thrive in a acid environment.

While I would never go so far as to suggest that an acid environment causes disease, it certainly is associated with ill health, including sore muscles, sore bones, stress and generally feeling tired and unwell. It becomes a "chicken or the egg" question. But who cares? Who cares when the solutions to an acid body are so simple and a person invariably feels damn good when body PH is restored to about 7.5.

A low PH is very common in sports people who are over-trained, eat poorly and who have tight and tense muscles.

The first step is to get your body PH tested. I can do this for you if you are in Wellington using a simple saliva PH Litmus test. Once we know what we are dealing with, we can then set about correcting matters. This usually consists of:

• Eliminating or reducing acid foods from the diet
• Eating more alkaline foods in the diet
• Taking an alkaline supplement from the Floradix range of tonics
• Rest
• Massage

The massage is a fascinating one. Tense muscles store acidic metabolic wastes that slowly leak into the rest of the body, poisoning it. If I test body PH before massaging a stressed and toxic body, PH is generally lower than 7.4. Immediately following a massage, the PH can drop several more points, indicating that the body has been flooded with acidic metabolic toxins. This helps explain why a person may feel a little ill for a couple of days after a massage. It also explains why they end up feeling great if they stick to the plan and do several massage sessions on the trot. They feel great because their body has been steadily squeegied of metabolic toxins.

Foods that are acid and alkaline:

• Strongly Acid foods include: meat, fish, soft drinks
• Mildly Acid: grains, legumes, nuts
• Mildly Alkaline: fruits, vegetables, berries, dairy
• Strongly Alkaline: green leafy vegetables, cabbage, brocolli, spinach, sprouts and cucumber

About PH
"Some problems that can indicate acidosis include: bladder and kidney conditions, immune deficiency, diabetes, weak brittle bones and lactic acid build up. PH is behind the body's electrical system, intracellular activity and the way our bodies utilise enzymes, and minerals, and vitamins. That is why pH is one of the first things to be looked at if you are experiencing an imbalance in your body. Decades ago Dr. Otto Warburg, the only physician to ever win two Nobel prizes, proved that cancer can not exist in an alkaline/high pH environment.

We can eat more alkalinic foods which include brocoli, carrots, dried figs, celery, grains and many fruits. On the other hand, the active ingredient in the soft drink Coke is phosphoric acid. Its pH is 2.8 and it will dissolve a nail in about four days. The phosphates in soft drinks bind to calcium and we can't absorb it. The typical Western diet is largely composed of acidic or acidifying elements (proteins, cereals, sugars). Alkaline foods such as vegetables are eaten in much smaller quantities; their alkaline content is insufficient to neutralize surplus acids.

Stimulants like tobacco, coffee, tea, and alcohol are also extremely acidifying. When we get angry or stressed we are also making the body ph more acidic. Our ph changes not just from the foods we eat, but due to our emotional states". Source: Your Body's ph And It's Relation To Your Health