SPORTS MED UPDATE: IT BAND SYNDROME PREVENTION AND REHAB page 16 FOR A HAPPY, HEALTHY YOU
Wellness & Events PRO TIPS
How to get more miles from your new shoes page 12
NUTRITION QUESTIONS FOR OPTIMAL PERFORMANCE page 4
ARE YOUR KIDS AT RISK? page 8
Display through September 30
TREK ACROSS MAINEâ€™S NEW ROUTE page 19
• Mid-Winter 10 Mile Classic February 2, 2020 • Peaks Island 5 Miler July 27, 2019 • Maine Marathon, Half Marathon & Relay October 6, 2019 • Farm to Farm Ultra Run and Relay Fall 2019 • Maine Track Club Turkey Trot November 24, 2019
• Portland Sea Dogs Mother’s Day 5K May 12, 2019 • Pat’s Pizza Clam Festival Classic 5 Miler July 20, 2019
Coaching & Training Opportunities • Group Runs • Fun Social Events Website & Newsletter with Run Calendars & Tips from Experts • Yoga Classes Annual Membership Banquet & Awards • Volunteering Opportunities • Active Wear Early Registration Window for Maine Track Club’s Mid-Winter 10 Mile Classic Participation in Race Bib Lotteries for TD Beach to Beacon 10K, Boston Marathon, and Mt. Washington Road Race
- Est. 1979 Maine’s Largest Running Club For more info email firstname.lastname@example.org or visit
Alison Lee, DO Orthopaedics
Laughter is the best medicine. Well that, and Spectrum. Spectrum Healthcare Partners. Weâ€™re Spectrum, a team of individual specialty practices that have been in your communities for years. Only now, we are working together under a new name and with a singular focus: to make patient care experiences simple, seamless and more affordable.
When you need specialty care, thereâ€™s only one place to go: spectrumhcp.com
Welcome to SPRING 2019
PRO TIPS TO EXTEND THE LIFE OF YOUR SHOES
9 Susan’s Way • Windham, ME 04062 www.activitymaine.com email@example.com 207-671-7230 raceme.us
PUBLISHER Stanley J. Rintz III
features 4 A COMPETITOR'S NUTRITION GUIDE 8 SPECIALIZATION IN YOUTH SPORTS
RACE EVENT SCHEDULES
10 2019 GEAR GUIDE
12 PRO TIPS
16 SPORTS MED UPDATE
How to get the most miles out of your footwear investments
PHOTOGRAPHY Mike Leonard Joe McGurn Kevin Morris
CONTRIBUTING WRITERS Tara Whiton PhD, MS, CSCS, CSN Bruce Rayner Stan Skolfield ATC, CSCS Jonathan P. Watling, MD
Are your kids at risk?
Shoe Tech & When you should be shopping for new kicks
GRAPHIC ARTIST Robin Bean Elizabeth Berry MacKenney Kristina Roderick
OPERATIONS & SOCIAL MEDIA DIRECTOR Kristina Roderick
4 Questions for Optimal Performance
ARE YOUR KIDS AT RISK?
ART DIRECTOR Larissa Davis
A New Way of Running That is “Sweeping” the Nation
IT Band Syndrome Prevention and Rehab
MEMBER Maine Tourism Association Convention & Visitors Bureau Maine Merchant’s Association Chambers of Commerce Maine Track Club
TO LIST YOUR EVENT OR BUSINESS Stanley J. Rintz 207-671-7230 Portland & Western Maine
5 S OUTHERN MAINE 7 PORTLAND AREA 18 CENTRAL MAINE 20 M ID-COAST & DOWNEAST
GEAR GUIDE 2 spring 2019
COVER PHOTOS: Runners: Maine
Track Club board Members enjoying a group run as part of their annual bRUNch meeting. Cyclists: Trek Across Maine, photo courtesy ofTrek Across Maine/Karsten Moran.
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NUTRITION CUIDE By TARA WHITON
he number one mistake I see when working with all athletes of all levels is under-fueling. I think most people feel that in order to perform better, they need
to keep a slim figure and that this can be achieved by eating the bare minimum needed to sustain performance.
Nutritional Guide for Runners and Athletes Long-term athletic success is not
Another common mistake is that people think that supplementing will help them perform better. I always say, until you know you are dialed into the first 3 steps above, a supplement of any kind will not do anything to help and you may end up wasting your money.
By fueling enough for your body,
sustainable without proper nutrition,
brain and your performance level, every
and eventually the body will breakdown
running foot strike, every rep, every
whether it is from injury or other
soccer ball kick, etc., can be utilized
health issues. Athletes need to eat
more effeciently with an optimized
enough to sustain their bodily functions
(based on how much lean muscle mass they have) and then eat to perform on
This plan is based off 4 PERSONAL
top of that. Performance nutrition does
NUTRITIONAL QUESTIONS for
not come out of your body’s energy to
athletes to ask themselves in order
eating enough or too much? Linking up
live and often people confuse these two
to improve their overall health and
with a Certified Sport Nutritionist or
Registered Dietitian is a good place to
So how do you know if you are
start. ■■ Am I fueling enough with my current diet? ■■ What are my macronutrient
It is helpful to find a professional who can assess how much lean muscle mass you have through anthropometric
choices? (carb, protein, fat
measurements. Typically they will
assess how much body fat you have,
■■ What is my nutrient timing through out the day? ■■ What daily and performance supplements do I take?
and be able to indirectly calculate your lean muscle mass from there. By assessing your unique physiology and training goals, the right professional will be able to customize
These questions are important
your lean muscle mass and support
will mistakenly focus solely on
your daily training and competition
macronutrient choices without
schedule. A hint for finding the right
knowing if they are actually consuming
help: if you are training regularly, your
enough in the first place. Depending
nutrition plan should not be the same
on the desired length of performance,
day to day. Just like training, your
if you don’t consume enough fuel to
nutrition plan should also be periodized
sustain you, the type of food you eat
toward your daily training goals.
will not matter as much. PHOTOS Tara Whiton
4 spring 2019
a nutrition plan that will sustain
to address because often athletes
If hiring a professional nutritional support is out of reach, the next
option would be to eat a balanced
A good summary of this guideline
diet – meaning items from each food
is found in a favorite quote of mine: “I
group (or substituting if you have a
don’t diet, I just eat according to my
food allergy) – and eat frequently. I like
goals”. I think if people regularly adopt
to tell clients to aim for 6-7 meals per
this mindset they can overcome a lot of
day, each meal containing carbs, fats,
the biases that are out there in regard
and proteins, and to aim to eat every
to nutrition and what is “healthy”.
2-3 hours. This will at the very least ensure that your body is fueled at all times and not going through periods of energy depletion. While this may sound daunting, it is very easy when you break it down like this: 1. Breakfast 2. Pre/Post Workout fuel 3. Snack 4. Lunch
Tara Whiton has her PhD in Sport Physiology and Performance and a master’s degree in Exercise Science and Nutrition. She is a certified strength and conditioning coach (CSCS), Certified Exercise Physiologist, Certified Anthropometrist, and Certified Sport Nutritionist. She can be reached at firstname.lastname@example.org or her Instagram @timandtara for more information.
Refueling with chocolate milk for mid work out break; Above: Assessing lean muscle mass through anthropometric measurements.
5. Snack 6. Dinner 7. Snack
Southern mainE events
People fright at the thought of eating “this much”, but this is what is takes to perform whether it is in sport, exercise, mentally at work, in relationships, etc. Your body and brain will thank you and you will achieve far more than you ever
22ND EDITION ROAD RACE, KENNEBUNK. 5K RUN/WALK
July 12th: Certified race route through beautiful downtown Kennebunk. Preregister online for discounted rates. All proceeds benefit Kennebunk Free Library. T-shirt and fabulous goodie bag to first 200registrants. Free dinner for all registered participants, small fee for others. Live music. Great raffles. Beer & wine garden. FMI: 207-985-2173 or WWW.KENNEBUNKLIBRARY.ORG
thought you could!
LOOKING FOR PARTICIPANTS?
WE HAVE THEIR ATTENTION.
Our mission is to help you attain your marketing and fund raising goals and stand out in front of this competitive crowd. Increase your event registrations, reach your funding goals faster, and achieve awareness for the cause you are supporting. RaceME is your solution to stay prominent in the hearts and minds of any level athlete, community volunteers and participants.
TO PUT YOUR EVENT AHEAD OF THE PACK, CONTACT: STAN@ACTIVITYMAINE.COM 207-671-7230 6 spring 2019
RUN 5TH ANNUAL KIPPIE’S 5K RUN/WALK/ROLL.
May 18 9am Westbrook High School. This race commemorates the life of Kippie Rogers, a long-term Westbrook resident, and provides fundraising support for Casa, Inc. Kippie was a Casa client for 28 years and his family thank and support Casa by organizing this charitable event. First 100 participants to register will receive a t-shirt! Gift Certificate Raffle! Cash prizes for the top runners in their age groups. FREE Kids Fun Run starts at 8:45! To sign up: HTTPS:// RUNSIGNUP.COM/RACE/ME/WESTBROOK/ KIPPIESRUNWALK5K?REMMEATTEMPT
FMI: Call Julie Poulin at 879-6165, JPOULIN@CASAMAINE.ORG
PAT’S PIZZA CLAM FESTIVAL CLASSIC
July 20: SSaturday 8:00AM start for the 38th Annual Five-Mile road race starting and ending on Main Street at Memorial Green in Yarmouth, Maine. Sponsored by Pat’s Pizza and managed by the Maine Track Club. Registrations received by 7/13/2018 are $27/ entry and $30/entry effective 7/14/2018. Great cash prizes for the first male and female Open Division and Masters. For more details on Pat’s Pizza Clam Festival Classic as well as other Yarmouth Clam Festival road events please visit CLAMFESTIVAL. COM
PEAKS ISLAND 5 MILER
July 27: This race features amenities for an amazing Maine experience! First, ferry service to a coastal Maine island, then a
course surrounded by beautiful water views. A post race Lobster Bake with the following options; lobster, steak, chicken, vegetarian and children’s meals. Plus Maine’s finest craft beer! There is a kids’ race where all finishers receive a medal at finish line. For the adults, awards given to the top 3 male and female finishers. FMI and to register visit: mainetrackclub. com and click on Race Info.
THE TD BEACH TO BEACON 10K
August 3: Takes place along the shores of Cape Elizabeth. Founded by Olympic gold medalist Joan Benoit Samuelson, 2019 marks the 22nd running of Maine’s largest road race, featuring top world-class and New England runners in a field of 6,800+. FMI: visit WWW.BEACH2BEACON.ORG This year the race beneficiary is The Telling Room. Maine’s only youth-focused literary arts organization, offering innovative, effective and often life-changing writing programs for more than 4,000 Maine kids each year. Their programs reach students from nearly 100 schools in 70 towns across the state annually, including those from diverse backgrounds and experiences, and all core programs are 100% free to students and their families. To learn more about the Telling Room’s programs, visit WWW. TELLINGROOM.ORG.
is THE quintessential “Fall in Portland” 10K Race/Walk with a beautiful course on trails along the water and a post-race party that includes beer, pizza, massage, healthy snacks, and a DJ. Proceeds benefit urban greenspaces and trails. WWW.TRAILS.ORG
THE MAINE MARATHON, HALF MARATHON AND RELAY PORTLAND
October 6: Info and registration: WWW.MAINEMARATHON.COM.
Pat's Pizza Clam Festival Classic
Photo Courtesy of Trail to Ale
THE FARM TO FARM ULTRA RUN Fall 2019: Information and registration: FARMTOFARM.WEEBLY.COM
POLAR BEAR DIP & DASH
December 31: 5k from Portland’s Back Cove parking lot at 11 AM and ending at East End Beach for dip at noon. Benefits Natural Resources Council of Maine’s work curbing climate change. 5k, polar dip, or both is $30 before November 15th, regular $35. WWW.NRCM.ORG
Photo Courtesy of Polar Bear Dip & Dash
PORTLAND TRAIL TO ALE 10K RACE/WALK 20TH ANNIVERSARY!
September 15: Portland Trails Trail to Ale 10K Race/Walk, 9:00 am start: in its 20th year, this
Early Specialization in Sports
ARE YOUR KIDS AT RISK? By STAN SKOLFIELD
n 1997 Tiger Woods drained the final putt of a recordsetting performance at the
Masters, millions of parents, coaches, and educators watched in awe. By age 21 he was the most formidable force in the sporting world. Either conscious or sub-conscious, these welldocumented facts galvanized the early specialization movement. Best-selling books such as Outliers, The Talent Code, and Bounce are wonderful accounts of the grueling ascent to expertise. However, they might create as much trouble as inspiration. The message received by parents and coaches often places early specialization into one sport above the value of diverse movement. More importantly, it’s held high above “play.”
Tiger joined a list of young phenoms
young, the intent should always be
sending your kid to pitching camp
like Mozart and Bobby Fischer; people
developing the fundamentals that can
at age 9. It is about playing football
who got in their 10,000 hours at a
apply to all branches of a discipline.
or soccer in the fall, basketball or
remarkably young age. The message
For Mozart, that’s developing pitch and
wrestling in winter, and track or
is loud and clear to many parents and
scales; for Bobby Fischer its reading
lacrosse in spring. It is about learning
sport coaches: start your kids young.
people and learning strategies in Chess;
how to run, rotate, lunge, skip,
However, I think the real lessons are
for athletes, it’s the fundamental
and pivot. What can be developed
distorted. When I think of starting
patterns of movement. It’s not about
is fundamental to athleticism:
8 spring 2019
PHOTOS: Stan Skolfield ATC, CSCS
acceleration, deceleration, rotational
overuse injury. Statistics show these
power, read and react, etc. No one sport
are on the rise. The same holds true for
corners the market on these skills.
any posture specific to a single sport.
Likewise, no one sport should dominate
It’s why swimmers have a hard time
the lives of children or even young
with good shoulder mechanics and
tennis players struggle to hip hinge.
Before you send Suzy out to that summer camp, understand that collegiate coaches look as much for
It’s precisely why baseball and softball athletes should pick up a soccer ball. Let’s be clear: there is nothing wrong
athleticism as anything else. They want
with sending a child to soccer camp
their players to be athletes first and
over the summer. Problems occur when
it is best developed by a wide range
a child plays the same sport year-
of sports. Early specialization can
round. There is no suggestion to drop
accomplish this but it carries the likely
the concept of hard work or “deliberate
prices of burnout and overuse injuries.
practice.” Simply put, a child’s 10,000
It’s unfair to draw from a sample of
hours should be spent moving in all
one but we can look deeper into the
kinds of environments and being a
early phenomenon and find more clues.
part of different sport cultures; aka
Athletes like Tracy Austin, Jennifer
“playing.” What comes of this is a group
Capriati and Ty Tryon (there are many
of athletes who are: a) less likely to
more) all reached notoriety at a very
burn out; b) more capable of adapting
young age, and subsequently slipped
to a new coaching style (an underrated
due to injury and burnout.
piece of the puzzle); and c) less likely
Research has clearly shown that
to be injured. These players will look
the body will accomplish an assigned
like athletes and work in whatever
task with little regard to correct
sport they end up loving. So feel free to
movement mechanics. So if a 12-
work on those 10,000 hours, but don’t
year old is pitching 8 months a year,
drive by the playground on your way to
the task remains the same but the
Jimmy’s “elite” summer hockey league.
movements will change due to fatigue.
Stop the car and let him go play.
Stan Skolfield, ATC, CSCS is the owner of Skolfield Sports Performance and has over 20 years of experience as a Certified Athletic Trainer and Strength and Conditioning Specialist. He is a leader in the fields of sports performance and athletic training with a concentration in youth sports. He has worked with athletes from 7 years old, up to the elite professional level. He can be reached at: email@example.com or on Facebook: Skolfield Sports Performance
This is the platform for developing an
GEAR HIGHLIGHT: Brooks Adrenaline GTS 19 features their GuideRails Holistic Support SystemGuideRails are designed to keep you moving comfortably by keeping excess movement in check.
aceME sat down with John Rogers, owner of Fleet
for customers that is free and they
Feet Sports Maine Running in Portland Maine, and
can’t get online. The technology also
Erin Flatley, Marketing and Social Media Manager, to
includes a kids’ scanning feature, which
learn about trends we can expect to see in running gear this year.
incorporates a gaming element into the scanning process. Though there are numerous factors that come into play when assessing
Starting with shoe trends, John said,
shoe mileage – from training styles
“I see the future of shoe innovations
continue to be aided by the latest
fit id™ ccreates a 3D scan of a
mechanics – replacing your shoes every
technology in 3D imaging and
person’s feet and provides specific
300 to 500 miles of wear is a general
scanning. This precise data combined
measurements including foot width,
practice for athletes. Because of these
with in-store gait analysis, makes it
length, and arch height. The scan
very unique circumstances, Erin Flatly
easier to assess proper sizing based on
takes five seconds to complete and
from Fleet Feet Sports Maine Running
a person’s foot type, individual shape
appears on an in-store tablet, allowing
gives us some personalized indicators
of arches and pressure points. These
the fit specialist to review, discuss
to follow to when it comes time to start
advanced imaging tools give us more
observations, and find solutions
shopping for the next pair of shoes.
accurate details for measuring gait
together with the individual. Customers
characteristics from ‘heel strike’ to
can get re-scanned on future visits, so
“If it doesn’t feel like it used to and
‘toe off’ with significant information
Fleet Feet Sports staff can discuss any
you notice subtle changes in how the
in real time. In the future, I see more
changes in measurements. fit id™ helps
shoes conform to your foot or how it
shoe stores having the ability to create
create a powerful in-store experience
is performing while you run, that is
personalized inserts and footwear right in the store.”
A Fleet Feet and Karhu Collaboration The Karhu Ikoni is a revolutionary development in the world of running shoes. This shoe was shaped by footscan data from more than 100,000 Fleet Feet fit id images (see more about fit id below). That means real feet dictated the specific design of the shoe and that Fleet Feet customers, owners and employees (maybe even you?) are part of development process. Stop into either Maine Fleet Feet store location and find out more information about this unique footwear.
10 spring 2018
and surfaces to your body weight and
Erin recommends to go by feel.
Here at Fleet Feet Maine Running, we offer a wide variety of training programs catering to many different fitness levels as a part of our “Running Club.”
We like to keep things fun and unique, so many of our programs include course preview runs, demo runs with vendors, clinics, fun runs, and more!
The training programs that we offer are so much more than just working out. By joining us for your training experience, you will be taking part in programs with experienced coaches helping to guide you, numerous running friends who will keep you going, and structured workouts designed to help you achieve your race-day goals!
Our training programs are very social, but still maintain a strong focus on running and motivation to help you reach your fitness goals. Many of our participants have gained meaningful and fun friendships with other group members during their fitness journeys.
Visit our website today for a list of current and upcoming training programs. www.fleetfeetmainerunning.com sign of wear. Also take notice
or if the shoe is not feeling
if physical signs in your body
stable to you.”
such as certain twinges, shin
PHOTOS Courtesy of Fleet Feet Sports Maine Running.
Shoes are a very personal
splints or aches that start to
piece of equipment for many
come on gradually, because
athletes, requiring a lot of
that is another key sign. Other
research and trial and error to
physical signs that you need
find the right brand, style and
new shoes are any blisters or
fit. Additionally, all of this new
hot spots on your heel from the
shoe technology is not cheap
back of the shoe wearing down,
for the consumer, so here is
We hope to see you there! Happy Running!
how to make them last:
Aspire, EXTEND Perspire and THE LIFE Restore OF YOUR SHOES PRO TIPS
PHOTO by Kevin Morris
WITH OAKHURST CHOCOLATE LOWFAT MILK
THE ULTIMATE POST-WORKOUT BEVERAGE
1. Only wear the running shoes when
running. “Mileage is mileage, and even just standing, due to the compression, will take its toll,” said Joey Michaud, Fleet Feet Maine Running stores’ Retail Experience Manager, who then provided a great analogy “It’s similar to how carbonated beverages lose fizz over time and go flat. It’s the same with the composites that make up the encapsulated air inside the shoe material. With every step, you are compressing that material down further and further.”
2. Alternate with another shoe around
halfway through the life of your main running shoe and and slowly incorporate it in. This allows your main shoes longer time to recover between runs, which allow them to maintain their structural integrity for longer.
3. Do not wash your shoes in a
washing machine. Instead, use a sponge and a toothbrush with soap and water. If you do get your shoes soaking wet on a run, take the laces and inserts out and let all parts dry completely.
12 spring 2018
ntense exercise requires serious recovery. That's why athletes—from the most elite to the everyday—turn to
chocolate milk as part of their recovery routine. And science supports what elite athletes have known for years: Chocolate Lowfat Milk has what it takes to help you recover. So after you’ve worked up a serious sweat, leave carbheavy ‘sports drinks’ behind and replenish and restore with Oakhurst chocolate milk. Drink lowfat chocolate milk within about 15-45 minutes after a workout or between multiple exercise events. 16 ounce serving offers the perfect mix of high quality proteins and carbohydrates to build and repair muscles, and water and electrolytes to replace what you lose through sweat, preventing dehydration. Oakhurst chocolate milk also boasts plenty of Calcium and Vitamin D to build and maintain strong bones and help prevent injury. And the sodium and sugar in chocolate milk help recovering athletes retain water and regain energy post-workout! At Oakhurst, we support active healthy lifestyles – and so when you and your kids are finished exercising, remember to reach for Oakhurst Chocolate Lowfat Milk – a delicious way to replenish and restore. After you’ve given your all, get it back – with Oakhurst Chocolate Lowfat Milk!
MORE THAN CHOCOLATE MILK,
It’s the ultimate
After they give it all, help them get it back with Oakhurst Chocolate Milk.
• Perfect mix of high-quality proteins and carbohydrates to build and repair muscles
• Water and electrolytes to replace what they lose through sweat • Calcium and Vitamin D to build and maintain strong bones • Nine essential nutrients to keep them on top of their game
TRAIN ON YOUR SCHEDULE TRY BEFORE YOU BUY!
MAINE SOURCE FOR QUALITY FITNESS EQUIPMENT SINCE 1983
Treadmills, Ellipticals, Bikes, Rowers & Home Gyms
$200 RACEME DISCOUNT on Cardio Equipment!
200 Gorham Rd. South Portland (next to Olive Garden) Monday – Saturday 10 – 5:30
CREATED TO CELEBRATE PERSONAL ACHIEVEMENTS
Jewelry for men and women made from precious metals, in the USA, by Pauline Warg. A portion of the profits are donated to cancer research and charities related to helping those with catastrophic illnesses. Using the patterns created by GPS maps a unique keepsake can be made. Pictured: Beach To Beacon Cuff; Triathlon Earrings; NYC Marathon Pendant
From the exam room to our community—we focus our energy on your health! • Primary and Specialty Care (Including Sports Medicine) • Six Health Care Centers in Southern Maine
BECOME A PATIENT TODAY!
MARTINSPOINT.ORG 14 spring 2019
STEVEN EDWARDS, DO
+ Jogging = plogging So, here’s a novel idea that a crazy Swede came up with a few years ago: pick up the trash while you arer running or walking. No doubt you’ve heard of plogging by now. It’s a mashup of the Swedish word for picking up—plocka upp—and jogging and it’s a global “thing.” Not only is plogging good for the planet, but also good for your health. That’s because you use different muscles to bend or squat to pick up trash. Consider it a form of CrossFit minus the type-A trainer screaming in your face. I confess, I’m a plogger. It helps with my physical conditioning and it makes me feel good to do something positive for the planet. New Year’s Day 2019 was sunny and mild so I decided to go for a five mile plog. Unfortunately I only managed two miles because I hit plogger’s pay dirt. (See photo.) In all, I
Text & photo by
collected 32 pounds of trash consisting
BRUCE RAYNER ABOVE: I
of 54 redeemable bottles and cans, some
hit Plogger’s Pay Dirt! 2019 New Year’s Day haul! The author with the plogging spoils, all 32 pounds.
Styrofoam, two windshield wipers, and a lot of paper, cardboard, and plastic, and
ONE OF THE BEST THINGS ABOUT MAINE is the diversity of landscapes. Whether it’s outside your front door or an hour or so drive to the mountains, the coast or a pristine lake, we get to enjoy a run or walk on beautiful roads, trails and beaches. It doesn’t get any better than this. But it seems that just about wherever
Many who run or walk by the trash
you go these days you find yourself
will shake their heads. But the problem
running or walking by trash. More so
with the righteous-indignation response
on the roads but occasionally you’ll see
is the trash is still there on the side of
trash on trails, too. A water bottle here,
the road. It takes about a millennium or
a beer can there. Plastic bags, paper
longer for a plastic bottle to degrade in
cups, cardboard, Styrofoam. Even used
a landfill. Disposable diapers take up to
a frozen disposable diaper. Yes, I was wearing gloves. Anyone can plog, you don’t need fancy shoes or moisture-wicking clothing. Just stuff a couple bags in your pocket (reusables are best) head out the door and start walking or running. You don’t know what you’ll discover. Bruce Rayner lives and plogs in Cape Elizabeth. He’s Chief Green Officer of Athletes for a Fit Planet and a member of the Maine Track Club. On March 11, the Town of Cape Elizabeth voted to make two weeks a year official Plogging Weeks – the week of Earth Day, April 2128, and the week of Indigenous People’s Day, October 14-21.
Iliotibial (IT) Band Syndrome &
ROAD PHOTO: Shutterstock
hile the most hardy Mainers continue to pound the pavement year round, most of us probably stick to cushioned treadmills in the
gym, or even taking a breather over the winter months. But, whenever itâ€™s time to get back out on the road anytime after a running hiatus, runners in particular, need to be cognizant of developing overuse injuries as they get back into training. By keeping a few key points in mind, athletes can prevent or significantly decrease the severity of these frustrating (and sometimes devastating) injuries.
WHAT IS ILIOTIBIAL BAND SYNDROME? Iliotibial Band Syndrome (ITBS) is an overuse injury caused by friction between the Iliotibial Band (on the outside of the thigh) and the lateral femoral condyle (outside portion of the knee). It is most commonly seen in runners, cyclists, and other athletes who are repetitively flexing and extending the knee. Pain is usually felt in the front/outside portion of the knee and can be extremely debilitating. ITBS accounts for up to 15% of overuse injuries around the knee, and running
By JONATHAN P. WATLING, MD Maine Medical Partners â€“ Orthopedics & Sports Medicine
16 spring 2019
athletes are at highest risk.
STRETCHING & for your STRENGTHENING IT BAND GLUTE AND HAMSTRING STRENGTHENING
FOAM ROLLER STRETCH
INVERTED FOOT SIDE LEG RAISE
WHAT CAUSES ITBS?
On average, 90% of patients
require repetitive knee flexion/
Common causes for ITBS include a
engaging in appropriate treatment
rapid increase in either the volume or
will have resolution of symptoms
intensity of running. A prime example
within 4-8 weeks. Treatment initially
■■ Allow a rest day once per week.
is a runner who has not been running
consists of rest, icing, and oral or
■■ Warm up and focus on stretching
over the winter and returns at the same
topical NSAIDs. Physical therapy with
before your runs. A foam roller
volume as he or she was running the
training modification is also a mainstay
can be particularly helpful to
previous season. Poor arch support
of treatment. Therapy focuses on
from running shoes, particularly
stretching of the ITB, lateral fascia,
in athletes with a tendency to over
and gluteal muscles, deep transverse
arch support from your running
pronate, also places runners at risk.
friction massage, strengthening hip
shoes. Change your running shoes
abductor muscles, and proprioception
every 300-500 miles.
WHAT TO EXPECT FROM MEDICAL INTERVENTION
exercises to improve neuromuscular
extension in your regimen. (i.e. swimming)
stretch the IT Band. ■■ Make sure you have appropriate
■■ If you have worsening pain that
coordination. If initial attempts at
comes progressively earlier in
ITBS is a fairly straightforward
conservative therapy fail to provide
your runs and is not relived by
diagnosis. However, it is important to
relief, a corticosteroid inject may be
rest, or if you have persistent
see a sports medicine trained physician
pain, particularly at night, seek an
if you are having persistent pain around the knee that doesn’t respond to simple resting. X-rays are typically normal in athletes with ITBS. MRI can be useful
TIPS FOR PREVENTING AND RECOGNIZING ITBS training intensity/volume by no
cases in order to rule out more serious
more than 10% per week.
meniscus tears and stress fractures.
■■ Keep a running log. Increase your
in athletes with particularly severe issues that may mimic ITBS including
evaluation with a sports medicine
■■ Consider including cross training with an exercise that does not
MUSCLE RECOVERY RELAXATION PAIN MANAGEMENT MEDITATION Relieve aching muscles and clear your mind! Floating in warm, Epsom salt saturated water reduces inﬂammation, cortisol production and can help you to reach a deep meditative state. COME IN AND FLOAT YOUR CARES AWAY!!
500 Washington Ave. Portland
RUN TENTH ANNUAL EMMC CHAMPION THE CURE CHALLENGE
SAVE YOUR BREATH 5K RUN/ WALK
August 17: All proceeds benefit local
8am. Timed run along scenic Kennebec Rail Trail from Augusta to Hallowell and return. Capitol Park is reserved for the walkers. A children fun run is also available. $100 for over all top male/ female $25.00 for top overall male/ female age group and gift card to Lamey-Wellehan for third and second place age group. FMI contact
cancer research and treatment at Northern Light Cancer Care. Choose from: a 1K, 5K or 10K walk/run, or a 12, 25, 50, 75 or 100 mile bike ride. Or you can also choose to be a virtual participant! All ages are invited to participate. Participants are asked to meet minimum fundraising goals. And remember, every penny raised stays right here in our community to support local cancer research and local cancer treatment! WWW.CTCCHALLENGE.ORG
18 spring 2019
November 3: Doors open at 7am race at
Photos Courtesy of Champion the Cure Challenge
THE TREK ACROSS MAINE has a new route for the event’s 35th anniversary on Father’s Day weekend, June 14-16. The route will showcase more Maine cities and towns and offers a virtual option to increase fundraising. Since 1985, the annual event has raised more than $24 million and is the largest fundraising event in the country for the American Lung Association.
TREK ACROSS MAINE FEATURES
New Route in 2019
The 180-mile route is designed to provide a positive and safe riding experience for cyclists and have a large economic impact for several new regions along the route. With a new start line in Brunswick, organizers expect to draw more cyclists from the southern part of the state and across New England. The new route offers one-, two- and three-day options and creates efficiencies for riders and an opportunity for the American Lung Association to raise additional funds to help save lives by improving lung health through research, education and advocacy. “We’re really excited about the new route for 2019. This is something our current riders expressed interest in, and we felt that it would be a great way to celebrate our 35th anniversary. We are very grateful to the people and places that have helped with the event during the past 30 years. We also recognize that to maintain the success of the event and attract a new generation of riders, we need a route that will provide a different experience for our loyal riders, as well as create an opportunity to increase sports tourism in Maine by attracting more first-time riders,” said Jeff Seyler, chief division officer of the American Lung Association. The new route will start at Brunswick Landing in Brunswick and take cyclists through new cities and towns that include Augusta, Auburn, Bath, Belgrade, Brunswick, Freeport and Lewiston. The route will include several bike trails, including the Kennebec River Rail Trail in Augusta and the Androscoggin River Bicycle and Pedestrian Path in Brunswick. There will be several new rest stops, including at L.L. Bean in Freeport, and the popular tradition of Team Tent City at Colby College in Waterville will continue. The new virtual Trek allows cyclists or fitness enthusiasts to use their smart devices to track fitness goals for exercise options that are equivalent to the Trek experience.
Photo Courtesy of Trek Across Maine/Karsten Mora
TREK ACROSS MAINE REGISTRATION DEADLINE May 20, 2019 To register or volunteer for the event visit trekacrossmaine.org
1, 2 or 3 day
options available! BRUNSWICK LANDING → BATES COLLEGE COLBY COLLEGE → BRUNSWICK LANDING
LOCALLY PRESENTED BY
USE CODE FOR $20 OFF REGISTRATION FEE! TREKACROSSMAINE.ORG
39TH ANNUAL ROCKY COAST ROAD RACE
EAST GRAND ADVENTURE RACE
June 29: 7:30 AM and consists of a 5K run/walk, 10K run. It is one of Maine's most enjoyable and scenic courses with unequaled panoramic views of the rocky coast traversing a wooden footbridge across the inner harbor. This coincides with the Boothbay Harbor Region’s Annual Windjammer Days. Register on RACEWIRE.COM Contact Lisa McIntosh at LMCINTOSH@BRYMCA.ORG 207-633-2855 EXT 230
May 11: 20 miles-compass run, mountain bike, climbing wall and paddle (canoe or kayak). Location: East Grand School, Danforth. Extra challenges may include climbing wall, mud pit crawl, log rolling, etc. 9 Divisions: High School, Adult, Family, Open, Jr/Sr. (Open division can be a relay team, solo, teams of any size. In short, anything that doesn't fit into the other divisions can compete in the open division. Family division leaves out the biking leg…great for families with younger kids and those not up for the biking leg). Over $1000.00 in student prizes! All racers entered into a drawing for a new Old Town Discovery Canoe and 2-North Maine Woods Family passes valued at $280 each Registration: Pre-registration required. 7:30-8:00am check-in at East Grand High. $20 per person, $30.00 per person the day of the event. Contact: Dave Conley, phone 551-8729, email: DAVE@CANOETHEWILD. COM Download forms on line at CANOETHEWILD.COM/EAST-GRANDADVENTURE-RACE Registration fee includes t-shirt, lunch and awards.
BOOTHBAY HARBOR FEST 1/2 MARATHON & 5K September 1: 8:00 am - This scenic half marathon course offers miles of water views, from inner harbor, to open ocean, to lakes and tidal rivers. It crosses over two islands and a historic footbridge. It passes by three ocean-side parks, and through the waterfront harbor village. The 5K course winds through one of Boothbay Region Land Trust Preserves on the peninsula and takes place in a wooded nature preserve. Both races are picturesque and iconic coast of Maine experiences, which makes this an ideal destination race for a family vacation. To register visit: RACEWIRE.COM/REGISTER.PHP?ID=10177. FMI on other Harbor Fest events visit WWW.BOOTHBAYHARBORFEST.COM.
RUN BAY OF FUNDY INTERNATIONAL MARATHON + HALF + 52 ULTRA + 10K + FUN RUN June 23: Canada and the USA: Two countries four events – Marathon, Half Marathon, Ultramarathon, 10K. Plus a Fun Run, running tour of Lubec, Lobster bake, street fair, and more. Run from the most easterly point in the USA through the border into Canada (without stopping) and back. Or just run from Canada into the USA in the half marathon. A not for profit Boston Qualifying event put on by the communities of Campobello Island, New Brunswick and Lubec, Maine, now in it’s seventh year. An event for the discerning runner – all fields capped at 350 runners; no crowds or traffic lights; beautiful scenery, fishing villages and the world’s biggest tides; bald eagles, seals, sometimes whales seen from the course; medals and awards handcrafted by local artists; warm welcoming hospitality. BAYOFFUNDYMARATHON.COM
Photo Courtesy of East Grand Adventure Race
Bay of Fundy International Marathon Photo: John Rule
20 spring 2019
2017 Harborfest Photo: Mike Leonard Bay of Fundy International Marathon Photo: Samuel P. Winch
You donâ€™t have to be an athlete to injure yourself like one. We understand that every move counts. As your expert source for sports injury treatment, we connect our experience with advanced medical technology and supportive care to return you to your busy life â€“ quickly.
RaceME Wellness & Event has running events, cycling events, obstacle course racing, health and wellness for runners and athletes in sports...
Published on Apr 12, 2019
RaceME Wellness & Event has running events, cycling events, obstacle course racing, health and wellness for runners and athletes in sports...