Archive | Injuries

Josh Ripley Carries Injured Cross Country Rival 1/2 Mile to Get Aid

Andover High School (Minn.) cross-country athlete Josh Ripley was running at a meet last week when he came upon Mark Paulauskas, a rival from Lakeview South High School, who was on the ground bleeding and in pain after being unintentionally spiked by another runner.

Ripley, instead of racing past Paulauskas or finishing the race and then sending help back to him, picked up Paulauskas and carried him back to the start area to his family and coach.

“I didn’t think about my race, I knew I needed to stop and help him,” Ripley said in the school district release. “It was something I would expect my other teammates to do. I’m nothing special; I was just in the right place at the right time.”

Paulauskas ended up needing a walking boot and 20 stitches for the wound.

Read More HERE at Yahoo!

Posted in Injuries, Running0 Comments

Reese Witherspoon Running in Santa Monica (Hit by Car)

Reese Witherspoon Hit By Car While Jogging in Santa Monica

Actress Reese Witherspoon was hit by a car while out jogging yesterday in Santa Monica, California. Witherspoon was treated for minor injuries at a Santa Monica hospital after the accident.

The driver of the car was an 84-year-old woman, who failed to see Witherspoon crossing the street and plowed into her like a bull in a china shop.  The woman was cited for failure to yield to a pedestrian and released from police custody.

The woman was reportedly driving around 20 MPH when she hit the Legally Blonde actress.

Reese has been released from the hospital and is resting at home according to the report.

Luckily Reese is doing alright, but the national interest of the accident should serve as a wake up call to motorists and runners, as well, to be more careful out on the roads.

Posted in Celebrities, Injuries, Running0 Comments

Front Page News for Vol State Runners 2011

Day 8: The Last Annual Vol State 500K Live Blog

Front Page News for Vol State Runners 2011

Naresh, Unaided Vol State 2011 WInner

From: Carl Laniak
Date: Thu, Jul 21, 2011 at 8:34 AM
Subject: 7:00:55:04
To: Vol State List , The ULTRA List

Naresh wins unaided category.
He crushed the opposition!


From: Carl Laniak
Date: Thu, Jul 21, 2011 at 8:16 AM
Subject: Casualties continue vol-state 18
To: Vol State List , The ULTRA List

Naresh: in cornfields
Sherry: montage 274
Sal: Pelham cafe, “feeling better, but I’ll fix that” 266
Josh h: 262 – ten marathons
The jp and Fred Murolo reported the same mileage, 255. Although they were unaware of each others’ presence.
Reports of Joe judd’s demise were premature….but not exaggerated, he has dropped at 252
Lefelhocz: sense of humor good, pain level high, 250
The fightin mathenys are trucking again, 245

Diane is still smiling and laughing, 235.

Naresh is coming around the corner….


Morning Day 8 Vol State

From: Carl Laniak
Date: July 20, 2011 8:12:09 PM CDT
To: The ULTRA List , Vol State List
Subject: If I felt like this any other time I’d go to the hospital vol-state 17

The kind of physical condition these people are in is beyond the scope of reason.
Each man and woman still on the course after 200 miles is suffering.
No one has looked good in the past 24 hrs.

They are:
Abi meadows- 300 miles- finishing before midnite
Naresh Kumar- 282- sub 7???
Sherry Meador- 260
Fred and Joe the survivors- 244
Sal- in Manchester sleeping
Jp- 241
Josh h- 236

some of them are hard to look at.
they’ve got to want it really bad.
at other races
you might have to be fast
you might have to be strong
but the volstate
is all about wanting it
really bad

the “it” they want really bad right now
is for IT to be over…


day 8 vol state sunrise

About 2am, Somewhere around Manchester Vol State 2011

The weather is uninhabitable, even for walking outside at 8am. It was already 94 degrees on our vehicle gauge. I don’t know how they are doing this.

Posted in Events, Injuries, Marathon, Running, Ultra Marathon, Vol State0 Comments


Core a Day Keeps the Doctor Away

A strong core equals a strong, healthy runner

Serious Core

You may know that strengthening your core will most certainly help your efficiency as a runner, or this may be your first time hearing it. Regardless, doing exercises to strengthen your core on a regular basis is an element of your training that shouldn’t be overlooked, or you walk a fine line of risking injury.

I have spoken to a number of runners about the topic of strength-training, cross-training and incorporating some kind of core work into their regime. Most often it is met with “Yeah, I know I need to do that but I just don’t do it.”  The more research I do about common running injuries and about how the body functions under certain conditions, and the more runners I speak with about this topic, the more I understand that a serious emphasis should be placed on strengthening the core. As a runner, this shouldn’t be taken lightly.

Prevention and Efficiency

In addition to injury prevention, a strong core will support your running, racing, training and any other sport or physical activity that you participate in, as well as improve your everyday functioning. Core strength involves the supportive muscles in your trunk and hip/glute area. Strong core muscles provide you with a strong, solid base and are key in supporting a strong and enduring stride. Without strong core muscles your stride will be weak, lack endurance and be prone to imbalances leading to injuries.

Train Smarter, Not Harder

Unfortunately, many runners will take all the time they have during a given week to focus solely on their running thinking that in order to become a better runner, one should run more frequently, more miles, run faster, train harder. I cannot stress enough that one should train smarter, not harder. As with any sport, the overuse of certain muscles, tendons, joints and other body parts can cause severe stress leading to kinetic chain imbalance and eventual injury.

“The core of your body is where you derive your power; it provides the foundation for all arm and leg movements. Your core must be strong, flexible, and unimpeded in its movements to achieve maximum performance,” says Brian Abelson, a chiropractor who specializes in sports medicine/rehabilitation and biomechanics. “Training long hours does not guarantee that you have core stability.  In fact, spending too much time working within one plane of motion often creates core imbalances.  Add these imbalances to stresses caused by poor posture during running, and the repetitive motions of swimming (or other activities), and you have an equation for the development of a weak core.”

Experts Know

Don’t just take my word for it. Top athletes and other elite runners, as well as their coaches, know that in order to perform their best and be the most efficient runner and athlete possible, they must include core strengthening work on a weekly basis. Various top running sources, such as Runners World, and, have published numerous articles on this topic. Click here for a great article from about strength training for runners.

Do yourself a favor and take 20-30 minutes twice a week out of your schedule to dedicate to the very important activity of core strengthening exercises and stretches. It could literally save and enhance the life of your running. If you have any questions about specific core strengthening exercises, please contact me at and I will try to help you.

Posted in 5K, Half Marathon, Injuries, Marathon, Running, Triathlon, Ultra Marathon0 Comments

10K in Knoxville, 2010

Silent Lessons … When Not Running

10K in Knoxville 2010

Most of you may know I am taking a mini-break from running while healing from Plantar Fasciitis in my right foot. I’m almost there, kids ;-). I have been running a little here and there, but I’ve consistently been listening to my foot while running these past few months. I also listen to my foot the days following a run, because it speaks to me and tells me how it’s feeling.

Taking a break from running has helped me look inward with regard to my running. Looking back at 2010, running seemed like such an outward event. I am still every bit the runner I was last year, but probably haven’t even run 20 miles this year. Funny, I’m not too bothered by that.

I firmly believe that listening to your body is the key that will determine the life of your running career (or hobby, or whatever it is). If you don’t take heed and really listen, you may be forced to take a short, or long, or indefinite break from the sport, hobby and passion that you love. I can’t say there was anything in particular that could have led me to believe I would develop Plantar, but I also can’t say I was listening very closely to any issues that may have been developing as they happened.

The injury itself is really not too big of a deal, and as long as I keep up my massages, stretches and icing, I should be back on track to run the Palmetto Half Marathon on April 16th (one of the best half marathons I’ve ever run … hummm, I think I say that about almost every half marathon I’ve ran, ha, ha, ha)! Seriously, the Palmetto Half is an amazing event.

I truly believe this break from running will make me an even stronger runner when I get back to it. I already know it has made me a smarter runner because now I know how to listen better and what to listen for, and I won’t think twice about taking a week of if I feel I need to. If my body tells me that is what it needs.

It’s not about “racking up the mileage” for me anymore, or seeing how many races I can squeeze into one month, or how many half marathons I can run in a single year. It’s about being a smart runner, a runner who listens, so that I can be a runner for as long as there is breath within me. Or until my legs just give out at 90-something years old ;-).

In the mean time, I have been spending hours at the gym focusing on building muscle and gaining strength. Fitness is a huge part of my life, so if I can’t run I will find something else fitness-related to keep me healthy and active until I return to the pavement. And even then, I think strength-training will be much more a part of my fitness regime than just running alone.

Posted in 5K, Events, Half Marathon, Injuries, Marathon, Running, Uncategorized1 Comment

Girl Cross Country Running

Building Strength and Preventing Injury: Lessons from Cross Country

Building Strength and Preventing Injury: Lessons from Cross Country

Jason Fitzgerald (or Fitz) is the founder of Strength Running, a 2:44 marathoner, and online running coach. He loves running the trails, strong coffee, and cycling. Strength Running unleashes Fitz’s passion for helping runners achieve their best and prevent running injuries. Subscribe to get instant updates from Strength Running.

Cross country is like the middle child of distance running: often forgotten and undeservedly ignored. Typically reserved for high school and college runners, cross country offers numerous benefits that aren’t often utilized by runners training for track or road races.

Nearly all aspects of cross country – from hill workouts, avoidance of the track, and a focus on a long base period – provide injury prevention lessons.

Here’s how you can learn from cross country and build running strength while avoiding injury:

Skip the track and hit the dirt. In college, we only ran about 25% of our fast workouts on the track. In high school, none of them were on the track. Instead, we chose to run on grass fields, wooded trails, dirt paths, and crushed gravel that gave our legs an even more forgiving surface than the hard track.

The more uneven trail and grass surfaces helped us improve our coordination and allowed us to run more total mileage. And let’s not forget that the consistent left turns on a track can cause muscle imbalances that often lead to injury.

Tracks are very useful tools to run workouts, but often you can spare your body by choosing other venues.

Focus your workouts on hills and tempo runs. For most of our cross country season, our bread and butter workouts were hill repeats and tempo runs. Cross country demands leg strength and a huge aerobic engine, both of which are improved with hills and tempo workouts.

Ideally, run your tempo on a soft surface off the track, like a dirt path. Tempos increase your body’s aerobic capacity – or put in a sexier way, they help you run faster without getting so fatigued. And everybody wants that!

Hills are perfect for developing leg strength (like you’d get from the gym) and speed (like you’d get on the track). There is less impact on your legs in uphill running and it reinforces proper running form, so they prevent overuse injuries and help you become a more efficient runner.

Run more volume! Too many runners think they can run fast on the track and in their local 5k without running a lot of miles. That’s simply not true. To maximize your potential for your goal race – and your long-term development as a distance runner – it’s important to run as much as you can within the limitations of experience, safety, and desire.

To increase mileage, back off on the intense workouts. Learn from the previous lesson and switch a fartlek or interval session to a hill workout. Replacing grueling interval workouts with volume will help you become a faster runner in the long-term. High total mileage was always reinforced during cross country season and often took a backseat to fast workouts during track. Don’t make this mistake.

Barefoot strides are your best friend. During the high school and college years, cross country training and racing happened over the summer and fall. We took advantage of these warm months and ran barefoot strides after most of our distance runs.

Barefoot strides are one of the most effective injury prevention strategies that you can implement in your training. They strengthen your feet and lower legs and reinforce efficient running form. Sprinting also recruits many more of your muscle fibers, improves form, and makes running slower seem easier. Start with two 100m barefoot strides on a well-manicured field and progress to 6-8 over a month or two of training.

Preparatory mileage is crucial to success. A lot of new runners don’t give the base phase of training enough attention, or devote a few weeks to easy running before they start with harder workouts. This is a mistake and they’re missing a big opportunity to improve their fitness.

A college cross country season starts at the very end of August, but training begins usually in late May. During these three months, the majority of focus is on easy running: building an enormous endurance base that will support the harder workouts and races that come in the fall.

This long period of easy base mileage includes strides, but rarely any structured workouts before August. It’s more difficult to get injured during easy mileage – and easier to get injured if you skip this base phase of training.

I’ve run 8 seasons of competitive cross country in high school and college (and another “season” after college with two more races). They’re by far my fondest memories of running: serene trails, long runs in summer heat, and the feeling of morning dew on your bare feet.

Cross country is sometimes the forgotten middle child of running, but let’s look at the lessons it provides and learn from them. I think we can all prevent an injury or run a little faster if we take these lessons to heart.

[image: easylocum]

Posted in Injuries, Running0 Comments

Extreme Marathon Runner Beth McCurdy

Run While Injured or Wait And Heal?

Beth McCurdy


I remember a time not so long ago when I didn’t get injured from running. Even though I have never been a super fast runner, I have been able to run extreme distances without any problems; I guess I thought that I was gifted in that respect.

But, here I am 41 years old, done countless races including a 100 mile road run in Key West on asphalt and concrete, and had no problems as a result except for a few (or so) lost toenails. But a few months ago, I bought the wrong shoes. Who would have thought that buying the wrong shoes would cause so many problems-but it did and now I’m struggling.

After I read “Born to Run”, I thought, wow, I would love to run effortlessly with little on my feet. So, I went for a run on the beach without any shoes and felt what it’s supposed to feel like. It felt good. But, could I run a marathon barefoot like Matt Jenkins on the pavement day after day? I’m not sure.

But the day that my injury took a turn for the worse was when I ran with barefoot Matt in the Tupelo Marathon. I really wished I was him on that day. Running barefeet and feeling the Earth with every step looked so appealing. But, instead I was running with a bad foot and feeling pain with every step. I could have DNF’d the marathon and in fact, should have. It’s not like I really cared about the race or my time. But, something kept me running. I don’t know what it was but something kept me running.

Was it the shoes, my stubborness that wouldn’t let me slow down, or my age that caused this injury? Or is 5 years too long to go without an injury. Was I due? These are all questions that I want answered. But regardless, the reality is that I have a problem that is keeping me from doing what I love to do.

For now, I can’t run the way I used to run. My foot injury is a distraction from what I love. Unless you are a runner or athlete, you cannot truly understand how devasting this can be to a person.

My passion is running outside short and long distances. Right now, I’m lucky if I can run short. Meanwhile, I need to figure out what the lesson is that I am supposed to be learning as a result of this injury. Maybe I am a fool for thinking that I am indestructable. Maybe I care too much about running. Maybe I need to think about other things in my life right now besides when I’m going to run my next ultra. Maybe I need to be grateful that even with this nagging injury, I am still a runner and am blessed to be able to do what I love.

Finishing Tupelo on my bad wheel

Posted in Injuries, Marathon, Running3 Comments

Run It Fast on Twitter

twitter button free