C

Are You on Track with Your

Training?
Injury Prevention and
Nutrition for Track Athletes
Steven L. Cole, ATC, CSCS
Director of Sports Medicine
College of William and Mary
www.wm.edu/sportsmedicine/coach.html

Acknowledgement
Special Thanks for their guidance and Team
Approach to the care of our student-athletes
Dan Stimson
Alex Gibby
Kathy Newberry
Brian Cunningham
Emil Davis

Andy Gerard-Stanford
University
Walt Drenth-Arizona
State
Pat Van Rossum

Objectives
Discuss various training tips to promote fitness and
wellness
Identify common injuries & conditions that limit
training
Review simple strengthening exercises for injury
prevention
Review a progressive, functional based return to
running program
Discuss various nutrition tips to promote fitness and
recovery

Principle of Transition
Injuries occur during transition
Culprits & Victims
Round holes & Square pegs

Intrinsic Abnormalities

Malalignment
Muscle Imbalance
Inflexibility
Muscle Weakness
Instability

Extrinsic Abnormalities

Equipment
Environment
Technique Training
Training Errors

Training Errors
Surface selection: Softer better
Balance of Intensity and Volume
Volume without adequate recovery
Too high intensity for fear of volume

Technique: over striding

Work Ethic
take care of the small things
Patience

Treatment Principle
Injury- specific management
Recognize & address the Psychological
components
Prevention- addressing risk factors
Identify & manage

Tools and Tricks

Foam Roller
Marbles
Tennis & Golf Ball
Theraband
Frozen bottle of water
Ice Cups

Heart Rate monitor

Night Splint
Swiss Ball
Lace Locks
Water Bottle

Vocal Cord Dysfunction vs

Exercise Induced Asthma
VCD
Difficulty with
getting air in
Neck & Throat
tightness
Sawing sound

EIA
Difficulty with
getting air out
Chest tightness
Whistling sound

Vocal Cord Dysfunction

Management
Proper diagnosis
Diaphramatic vs Clavicular breathing
In nose, out mouth
Choral director

Increased awareness of laryngeal tightness

Relaxation
Right here, right now

Amenorrhea
Females below 13-17 % body fat
Decreased bone density
Osteoporosis
Evaluated and monitored by experienced
physician

Common Cold-URI
Fewer in those who exercise
Positive change in immune system

Caution: 90 minutes or longer of continuous

exercise does suppress immune system
No exercise: Temp greater than 100
Manage symptoms-virus
7 to 10 days

Prevention: URI
Rehydration & nutrition within 30 minute to
1 hr post workout
Fruit juice, garlic, zinc

Frequent Hand washing

Increased rest/sleep
afternoon nap

Intervene early/Isolate when sick

Sleep
Critical role in restoring body
8 to 9 hours of uninterrupted
Less than 6 hours, tax immune system

Lack of doesnt hurt strength or endurance,

but does performance
Poor quality sign of overtraining,
dehyradration, stress

Anemia
Decreased total RBC concentration
Athletes normally below normal levels

Athletic Pseudoanemia (Sport Anemia)

Iron level normal, baseline plasma volume
expanded= decreased RBC concentration

Evaluation by experienced physician

Increase dietary iron intake

Stress Fractures
Wolffs Law
Increased strength in response to increased
demand
Bone endures stress whenever force is loaded
upon it
Shock of weight bearing
Pull of a muscle
Decreased blood flow to bone cortex leads to
ischemia

Stress Fracture Management

Prevent: weeks in the making before
symptoms arise
Early intervention with activity
modification
Fracture Boot
Non-weight bearing on crutches

Return to Running
Progression of functional activity
Very structured, all timed
Pain & symptoms are to guide progression

www.wm.edu/sportsmedicine/coach.html

Return to Running
Phase I: Walking
30 minutes, aggressive, pain free
Phase II: Plyometric Routine
Hopping, 470 foot contacts
Phase III: Walk/Jog progression
5 minute/1 minute to 2 minute/4minute
Phase IV: Timed Running Schedule
Intermediate & Advanced
Mileage Schedule
Pain identification scale

Blisters
Preventable: Decrease friction
Soap and starch your socks

Proper shoe fit

Clean, appropriate socks
3 pair new socks with new shoes

Treat as an open wound, protect against

infection

Shoes
When the shoe fits, wear it
250 miles, 505 of absorption lost: life: 350
miles
Feet larger in afternoon

Orthotics
Full length, off the shelf
Identify a need

Strength Training
Work the Back side
Target the Core
Mix it up
High reps, 12-15, low wt
Low reps, 6-8, high wt

Multitask: compound movements

Strength Training
Strengthen
DorsiFlexors
Hamstrings
Abdominals/Core
stability
Mid/Upper Back/
Scapula stabilizer

Stretch

Heelcords
Quads
Lower Back
Hip Rotators & Hip
Flexors
Chest

Stretching
Too much-increases instability
Injury management/resolution
Adequate, appropriate warm up & cool
down
Static vs Dynamic
Move muscle & joint gently & progressively to
point of slight tension, release & repeat

Cross Training

Cycling
Elliptical
Swimming
Aqua jogging

Various activity,
various workouts

Nutrition
Balanced Diet
Challenges

Poor planning
Lack of education
Disordered Eating
Diverse group of specialized athletes
Duration of event day/weekend
Event schedule, multiple participants

The New Food Pyramid

www.cnpp.usda.gov/pyramid.html

Recommendations

Defining Sports
Performance Nutrition
Athletes Have
Special Needs!
Require More
Nutrients
Increase in Protein
Increase in
Carbohydrates
Increase in Vitamins
and Minerals

Benefits of Proper Nutrition

Decreased time of recovery

Increased energy
Decreased loss of muscle tissue in-season
Increased stamina
Decreased percent body fat
Injury prevention
Improved health
IMPROVED PERFORMANCE!!

Sport-specific nutrition
Explosive Athletes
Explosive strength and power is required on a sustained,
repetitive basis.
Muscle glycogen is immediate energy source.
High protein requirements
Constant supply of carbohydrates to refuel bodies
glycogen stores.

Total Caloric Ratio Need

20% Fat
25% Protein
55% Carbohydrate

Sport-specific nutrition
Endurance Athletes
Aerobic pathway is primary energy source.
Fatty acids & Muscle glycogen main fuels.
Moderate protein requirements
Constant supply of carbohydrates to refuel bodies
glycogen stores.

Total Caloric Ratio Need

20% Fat
20% Protein
60% Carbohydrate

Carbohydrates
Limited storage capacity, must replenish
600gm per day

Consume 30-60gms/hr continuous exercise

20 hours to fully replenish
.05gms of CHO/lb body wt every 2 hrs
150lbs=75gms every 2 hrs

Carbohydrates rich Foods

cup rice
cup spaghetti
4 oz orange juice
1 slice wheat bread
cup oatmeal
1 cup corn flakes
1 large banana

25gms
17gms
13gms
11gms
27gms
24gms
31gms

Simple vs. Complex CHO

Complex Carbohydrates
Are absorbed by the body slowly.
Digest & release glucose into bloodstream at slow &
steady rate.
Slow release of CHO into the bloodstream:
Regulates appetite.
Provides prolonged supply of CHO to the blood stream.
Provides a nutritional energy substrate which will
further spare & replenish muscle & liver glycogen.

Types of Complex
Carbohydrates
Raw fibrous vegetables like broccoli, spinach,
carrots, green beans, cucumbers, tomatoes.
Grains like oats, breads, bran cereals, pasta,
rice.
Starchy vegetables like potatoes, corn, peas,
beans

Protein
Proteins are the building block of
muscle.
Proteins spare muscle breakdown
during exercise.
Protein is essential for maintenance,
growth & recovery.
.05-.07gms/lb body wt
150lb = 75-105gms/day

Low Fat, Protein rich Foods

85-95% Lean ground
beef, turkey, ham
Beans & peas
Skinless, grilled, baked,
roasted chicken or
turkey breast
Seafood-steamed,
boiled, baked or grilled
Low-fat cottage cheese

Cheese-2% or skim
Milk-Skim or 2%
White-tuna in water
Trimmed steaks, lamb,
pork chop
Nuts or seeds
Eggs or egg beaters
Low-fat yogurt
Turkey bacon or
sausage

Fats
Higher percentage
utilized for energy
during low intensity
exercise
Essential Fatty Acids
required for growth,
recovery & overall
health
Protective padding for
organs

Omega-3 fatty acidsincrease stamina &

been saturated fats
more efficiently
Sources: walnuts, cold
water fish (salmon,
trout, herring), crab,
canola oil

Hydration
2% drop in body water decreases
performance
Check color of urine; thirst poor indicator
16oz, 2 hrs prior: 4 to 8 oz every 15 minutes
during
16 oz for every pound lost during exercise
Sports drinks for electrolytes
Foods high in water content

Water & Athletic

Performance
Water replenishment is the most important factor
during exercise.
Outside the narrow range of 98-100F, your body will
always sacrifice muscle function for temperature
regulation.
Drink a minimum of 1 to 1.5 gallons/day.
Flushes out metabolic waste products
Maintains the bodies cooling system
Prevents muscle cramps, strains and pulls

Water & Athletic

Performance
Dehydration equals:
Reduced endurance levels
Fatigue
Poor stamina
Reduced maximum recovery between workouts
Muscle cramps and joint pain
Rememberthirst lags behind need!!!

Electrolytes-Sodium
1 lb sweat contains
400-700mg
1,800-5,600mg lost in
2-3 hrs exercise

2 slice Pizza 1,396 mg

1 cup Chicken noodle
soup
1,107 mg
1 oz Pretzels 451 mg
1 cup Cheerios 290
mg
Bagel
198 mg
Gatorade 110 mg

Electrolytes-Potassium
1 lb sweat contains 80- Potato
844mg
100milligrams
Yogurt, 8 oz 530mg
8oz OJ 500mg
300-800mg lost in 2 Banana 450 mg
3 hrs exercise
Raisins, cup 283mg
Orange 250mg
Gatorade, 8 oz 30mg

Iron

4oz Beef-liver-7mg
4oz Beef-steak-3mg
5 lg steamed clams-7.5mg
1 cup Raisin Bran cereal24mg
1 cup Cream of Wheat9mg
1 cup Cheerios-6.4mg
1 cup Wheat Chex-12 mg

1 cup Chick peas13.8mg

1 cup Prune juice9.8mg
1 cup Sunflower
seeds-16mg
1 slice Watermelon-3
mg
cup Raisins-3 mg

Iron Absorption
Assist
Vitamin C
Fructose (fruit
sugar)
Fish

Inhibit

Coffee
Tea
Whole grains
Legumes
High Fiber intake

Antioxidants
Free Radicals: negative
impact on cells
Regular exercise
increases bodys
antioxidant defense
against free radicals
Best nutritional
sources:
Fruits & Vegetables

Beans: Red, Kidney,

Pinto, Black
Fruits: Blueberry,
Cranberry, Blackberry,
Raspberry, Strawberry,
Prune, Apples, Plum
Artichoke, Russet
potato, pecans

Ergogenic Aids &

Nutritional Supplementation
Supplements are just thatSupplemental!!
Whole foods should supply basic total
caloric intake of an athletes diet.
Choose supplements that are high quality,
professional grade. Research!
There is no magic pill formula to
success!!
NOMAGIC!!

The Pre-Workout Rule

1hourpriortoactivity
Consumeasnackmeal
thatishighincomplex
carbohydrates
Avoidconsumingfats
andproteins
16 oz water or sports
drink

The Post Workout Rule

Window of
Opportunity: One

hour after workout.

50 grams of Protein,
100 grams of CHO as
post-workout rule.
Key is to replenish
muscle glycogen!!
16 oz water or sports
drink for every lb lost

Summary
Discussed various training tips to promote fitness and
wellness
Identified common injuries & conditions that limit
training
Reviewed simple strengthening exercises for injury
prevention
Reviewed a progressive, functional based return to
running program
Discussed various nutrition tips to promote fitness
and recovery

Staying Healthy
House of Cards

Razors Edge

Staying Healthy
House of Cards

The Razors Edge

Thank you for your time and

interest
Steven L. Cole, ATC, CSCS
College of William and Mary
slcole@wm.edu
www.wm.edu/sportsmedicine/coach.html