Muscular Balance and Mobility for Runners - Part 1

Michael Fredericson and Tammara Moore wrote an article about ten years ago in Physical Medicine and Rehabilitation Clinics of North America titled "Muscular Balance, Core Stability, and Injury Prevention for Middle and Long Distance Runners". Most of the article dealt with a four course plan for stabilizing the core in runners:

1) Mobility - identify and stretch tight or short muscles
2) Stability - stabilize core and develop coordination of deep abdominal muscles
3) Control - develop balance and motor control

So much to go wrong. Going back to bed.

4) Function - train for functional movements

It's an excellent read, along with their complementary paper focused on exercises, and especially appropriate for older runners looking to extend their running life. However, the most interesting part of the article was the authors' identification of muscles that tend to be tight and weak in runners (movements are my addition). Muscles can be divided into postural and phasic, with the former supporting the body for long periods of time and the latter actively moving the body for shorter bursts. Postural muscles tend to be tight, while phasic muscles tend to be weak.

Tight (postural):

- Soleus - planterflexion
- Rectus femoris - knee extension; hip flexion
- Iliopsoas - hip flexion
- Tensor fasciae latae - hip flexion; medial hip rotation; abduction; trunk stabilization
- Hamstrings - knee flexion; hip extension
- Short thigh adductors - adduction
- Quadratus lumborum - lateral vertebrae flexion
- Piriformus - external hip rotation
- Sartorius - knee flexion; lateral hip rotation; abduction; hip flexion

Weak (phasic):

- Tibialis anterior - dorsiflexion; inversion
- Peroneals - planterflexion; eversion
- Vastus medialis - knee extension; patella tracking
- Long thigh adductors - adduction
- Gluteus maximus - hip extension; external hip rotation
- Gluteus medius and minimus - abduction; medial hip rotation

That's an interesting list, and most runners who have gone through injury cycles can probably identify many of the common culprits. I currently have runner's knee in both my knees (worse in my left) and IT band syndrome in my left knee.

Regardless of what my current problems are, a well balance musculature will prevent future injury, so it's worth doing a full overhaul. I'm going to assume I have all of the aforementioned tightnesses and weaknesses, and I'll outline stretches and exercises I plan to use to get my legs and hips back in order. I suppose this will correspond to part one of their article, just before core conditioning starts.

Bicycles in the Quiver

It's been said that every cyclist should have a full quiver of bicycles for different occasions. In fact, I believe the correct equations as expressed by the Velominati are:

Nf = Ni + 1
Nf = Nd - 1

where Nf is the number of bikes you should own, Ni is the number of bikes you currently own, and Nd is the number of bikes which would cause your wife to leave you.

Could you own just one or two bicycles? You could. I suppose you could have but one pair of shoes too, and maybe one wedge or even just one club; yeah, you could do that. But what happens when your slicks touch gravel? What then, Shoeless Joe Jackson? Or what if your fork bottoms out on a jump, are you really going to make it through that slight jilt of the forearms? Don't be silly.

When thinking about constructing your quiver, the two biggest considerations are: 1) riding surface, and 2) riding style. Riding surfaces can loosely be classified as follows:



All I hear is Queen.

- Nice road
- Poor road
- Gravel
- Forest road
- Flow singletrack
- Technical singletrack
- Downhill singletrack

Riding styles can be classified as follows:

- Comfort
- Racing
- Endurance
- Technical

The "racing" category is loose, as any riding style could be raced. I kept it simple with the categories I would consider racing in. Here are the surfaces and styles for each bicycle classification:

- Commuter = comfort, poor road
- Touring = comfort, endurance, poor road
- Road - training = endurance, nice road, poor road
- Road - racing = racing, endurance, nice road
- Triathlon = endurance, racing, nice road
- Cyclocross = racing, poor road, gravel
- Cross-country = racing, endurance, gravel, forest road, flow ST
- Trail = endurance, technical, flow ST, technical ST
- All-mountain = technical, flow ST, technical ST
- Downhill = technical, technical ST, downhill ST

There's an additional consideration for singletrack mountain biking: how the ride feels. Old trails feel new when switching from a hardtail to an FSR or 29er. Here are the ride feel categories and their corresponding surface types:

- Hardtail 26er - flow ST, technical ST
- Hardtail 29er - forest road, flow ST, technical ST
- Short-travel FSR - flow ST, technical ST
- Long-travel FSR - technical ST, downhill ST

The key to filling out your quiver is to figure out 1) what you want the bike to do, and 2) what you might like the bike to do. Some stuff you may want to do, but not at the level that requires a bike just for that activity. Fortunately, it's possible to combine a lot of bikes into primary and secondary functions. Here are some possible combinations:

- Steel road bike = commuter + touring
- Aluminum/carbon road bike + aerobars = road training/racing + triathlon
- MONSTERCROSS!!! = cyclocross + cross-country
- Mid-travel FSR = trail + all-mountain

Currently, my bike quiver is as follows:

- Commuter = '89 Trek 1100 aluminum
- Road - training, triathlon = '12 Raleigh Revenio
- Cross-country, trail = Custom steel hardtail 26er
- Trail, all-mountain = '05 Stumpjumper FSR 26er

Some obvious gaps. Here's my wish list, in order of priority:



Surly Cross Check - The World's Most Versatile Frame

1. Cyclocross. Cyclocross is the most important for three reasons: 1) It's amazing, 2) it's sport specific, and 3) it opens up new training routes. As to (2), the bike build requirements are fairly strict for cyclocross, which include handlebar shape and tire size. While a functional MONSTERCROSS!!! could handle both cross-country and cyclocross duty, it wouldn't be efficient at the former or allowable for the latter. As to (3), I currently don't have a good bike for gravel riding. The 1100 has too old of an aluminum frame for me to trust it on bumpy roads. I haven't been impressed with the road biking around College Station, so snagging a bike that can handle gravel would open up many more routes and get me away from traffic and cement trucks cruising on their sides through intersections that I frequently bike through. I'm still weighing up whether I should build it myself.

2. Touring. As I said above, I don't have a lot of faith in the 1100, so I'm not sure I want to take it on long distances. Ideally I'd find a solid steel frame and deck that out for pack-loaded cycling adventures. I plan to do a few touring trips out in the Hill Country this summer and fall, but it won't be a regular thing. In the meantime, it wouldn't hurt to deck out the 1100 with a heavy-duty rack for commuting, with the anticipation of sticking it on a steel frame in the future.

The Dream. Short two helmets, of course.

3. Cross-country. It's a no-brainer - 29er hardtail. For the moment, the 26er steel hardtail should be more than capable of handling the cross-country terrain and ride length. I certainly won't need another mountain bike for College Station trails.

4. Triathlon. I really haven't been doing triathlon stuff long enough to know whether this is something I'm going to get into seriously. My left knee is still pretty beat up, and I won't be racing for at least a couple months. For the time being, I'd be fine just sticking some aerobars on a road bike. From what I've read, the biggest gains you can get from a triathlon bike come from the aerobars and heightened seat position. The aerodynamics of the bike help with speed and the more aggressive angle of the frame changes your body position a bit, but they're really for people who intend to get into this sport competitively. I don't think I'm one of them.

5. Fixie/track or cyclo-touring. So where'd these guys come from? Well, I neglected to put in the final, and possibly most important, quiver category: the project bike. This is the one that marinades in your stand as you do your biweekly eBay part search. Ideally you would convince yourself that this bike won't cost much, and then ignore the stream of receipts that flood in. And it should be a monster; a cyborg, if you will. A cyclocross touring bike built for off-pavement adventures would be pretty incredible.

Top Five Songs About Insects

And no, Crazy Town's "Butterfly" didn't make the list.

5. "Hey There, Little Insect" - Jonathan Richman

The Modern Lovers would perform this live on occasion.

4. "The WASP (Texas Radio and The Big Beat)" - The Doors

Jim was a great song speaker.

3. "King Bee" - Syd Barrett

I prefer the Stones' version, but I chose them for another entry and don't wish to saturate the list. Syd Barrett's version is still sinister and sneering, and has that terrific slide whine.




2. "The Spider and the Fly" - The Rolling Stones

This is one of my favorite Stones singles, and really the only valid argument for the US release of Out of Our Heads trumping the UK version.




1. "I Am the Fly" - Wire

Just fantastic.




Bonus: Maggot Brain (album) - Funkadelic

It didn't make the cut because it's a whole album and the intro isn't quite top 5 material, but this album is just off the hook. The madness of "Back In Our Minds". The texture of "Can You Get To That". Off the hook.



And as an aside, if you were going to sample "Can You Get To That", you could do worse than Sleigh Bells:

I Think I Might Have Something That Is Useful

I'm a patent attorney, and like most people who deal with the inner workings of technology for a living, I'm acutely aware of its tendency to latch on to my life force. So whenever I consider buying a piece of technology, I ask myself one question:

Will this widget make my life simpler?

If the answer to this question is "no", then I continue to give Wells Fargo an interest-free loan the size of the potential purchase. If the answer is "yes", then I do my least favorite thing not called "meeting a single friend of mine you'd really like".

Enter the smartphone. See, my GPS broke, and I'm moving down to Texas in a couple weeks. I'd read about the dangers of falling behind on technology, and how you end up turning into an old person who thinks your laptop camera spies on you (okay, they were right on that one). I spent a couple weeks thinking about the all important question of Will this widget make my life simpler? and came to the following projected uses for a smartphone contraption:

1) Telephone calls - I'm on the Verizon family plan from ten years ago
2) GPS Navigation - I could get this for my current phone, for $40/month data plan + $10/month VZ Navigator plan.
3) Email while traveling - for those trips when a laptop is too much but life without Gmail is too hard.
4) Weather - I am getting old and this is important to me
5) Spotify

All in one device. This would probably make my life simpler.

I decided to go with Republic Wireless. They sounded interesting. The phone service defaults to wi-fi when in an established wi-fi network, and switches to cell service, provided by Sprint, when out of an established wi-fi network. The pricing structure is what really sold me. No contract, $20/month, and no phone upgrade. In other words, a normal pricing system with an incentive to be content with what you have. This is something understandable! I could feel my life getting simpler.

Not to go all Chuck Murray on you, but smart is a relative term. For a smartphone with a 3G data plan, I had two options:

1) Moto X - new, fast, shiny (shiny things break), and $300. The accompanying 3G data plan is $25/month. The girl on the Motorola website looked liked she wouldn't talk to me if I said hi.

2) Defy XT - old, slow, indestructible (toilet-resistant, hole-11-downpour-resistant), and $100. The accompanying 3G data plan is $20/month. The Motorola website gave me an error when I tried to look at a picture.

Number 2 may as well be called The Joe. Here's a picture of it (from the internet - I would never own that table):

I've spent a long time staring at this thing. The manual wasn't very helpful. There are four markings that look like buttons, but have no obvious meaning. I've decided the hole on the top left is a light of some sort, because it shines when I plug it in. I don't know what the hole on the top right does; it hasn't changed since I got it, and gives off a HAL vibe (fun fact: what happens when you shift each letter of HAL one down?). There's a camera lens on the back, but I don't have a furry animal or Thai dish to take a picture of.

The service is a bit disappointing. It attempts to make calls through wi-fi, then redials on cell if wi-fi doesn't work. So far wi-fi has never worked for calling, and call recipients on the cell service say I sound empty (that is morbidity I don't need). The data access is frustrating too. The phone will randomly disconnect from the internet and fail to load apps. I screwed around with my router settings to no avail. I tried the GPS going to work today, and it couldn't carry the signal past half a mile. I have no idea what to do to make it happy.

It has a 30 day return policy, but I'll probably keep going with it. I feel cool! I haven't felt this "in" since the check-out girl at H&M told me my blazer looked "totes cray to the power of ridonkulous". And when it does work, I get simple pleasures. I downloaded this Onkyo Remote app that can play my computer songs on my receiver without me touching the Lenovo. I don't know if that makes my life simpler or not, but I smiled when "Green Hearts" started playing. The strangest part is that I carry this thing around my apartment with me, just in case I want to use it. It sounds like that's a life skill of some sort, like the home economics pet egg exercise. I hope the GPS works soon. I don't want to be alone.

King and Country is the Greatest Whistling Song

I love a good whistle. Maybe it was my standard six breakthrough performance of "Whistle While You Work" in Snow White and the Twelve (everyone got a part!) Dwarves. Eye dee kay. But I love whistling in songs. Back in two-man-band days I would whistle the horn parts of Van Morrison and B.J. Thomas tunes. Eventually the neck harmonica replaced those two tender instruments of passion, but it was fun while it lasted.

Whistling in songs has gotten a bad rap since "Young Folks" came about. I remember where I was the first time I got scolded for whistling that riff. It was May '07 on the bottom level of the CVN 76 Ronald Reagan in San Diego, on my way to check on some readings. Mike B. told me never to do that again. I haven't, although if I ever get in a situation where I want someone to move, such as a coffee shop table or subway seat, it may creep through.

Here's Rolling Stone's list of the best whistling songs. "Young Folks" made it, as did "Dock of the Bay" and the absolute stunner "Colonel Bogey March" from Bridge Over the River Kwai. But you know what didn't? You do if you read the title of this post. "King and Country" by Television Personalities. I'm not surprised, since they haven't gotten a whole lot of respect outside Pitchfork's top albums of the 80's (#64). This song is fantastic, though. I'd possibly nominate it for the top 50 "Ooh" songs. Have a listen:



I got to Television Personalities down the usual rabbit hole. Their second album on is a bit psychedelic and odd, and I prefer their earlier sound. They had no idea how you were supposed to write a song, which is how punk's supposed to be. "Geoffrey Ingram" never gets old, and is so English for a wannabe mod like me.