Dave Scott is the most recognized athlete and coach in the sport of triathlon. He is a six-time Ironman World Champion and the first inductee into the Ironman Hall of Fame.

Please send your questions to DaveScott@BodyHealth.com and some will be selected for response in his Master Amino Acid Pattern (MAP) newsletter column.

Dear Dave,
I am an experienced triathlete in my 50's. I used to be a pretty good runner (10K PR 36:30 15 years ago). For the last five years I have not been able to really train very well for the run.

I can swim really well and my ride is strong. But if I try to do intervals to increase by run speed I nearly always get injured. I am able to lope along at 10-11 minute miles for 20 or so miles per week. But that is not getting me faster or fitter. I have tried the elliptical trainer with some success.

Do you have any suggestions for what I should do? I keep straining my calves when I try to pick up the speed. I stretch a 3-4 days a week and get a massage weekly. I do a set of 100 squats about twice a week.

Thanks a lot,

Joe G. from Nashville

Dear Joe,

First off, drop the 100 squats 2 times per week. I like the squat exercise, but you need to vary the movement pattern and foot placement. My suggestion is to include a slightly wider stance (6-8” outside shoulder width), feet everted (turned outward at 30 degrees) position. Stagger one foot slightly behind the other one. (The back toes of the foot should align with the heel of the forward foot.) As you lower yourself to approximately 120 degrees hip flexion, keep your foot, knee and hip of each leg in perfect line. Press up through your heels, emphasizing the forward leg push. As you get stronger, complete the final 15-30 degrees with just the forward single leg. Do three sets of 12-15 with your weak leg forward in two of the sets.

The second exercise is a hip extension on an elevated block. You will need an elevation of 3-4 inches. Stand on the edge of the block on one leg with your ‘free leg dangling'. Step forward with your free leg and lightly dip your heel approximately 6-10 inches in front. Stand up firmly, using your support leg. Step back and tap your toe – making sure the support leg bends at the knee – stand up. Step to the side tapping your heel – stand up. Drop your foot straight down to the floor, lightly making contact – stand up. Repeat this four step pattern 6-10 times, switch legs and repeat. Remember; do not allow your support leg to touch the elevated platform.

Incorporate this exercise along with your squat three times per week.

Regarding your calf cramping- Hold your standing wall calf stretch for 90 seconds to 2 minutes on a single leg. Repeat with a slight bend in your knee to stretch the gastronomies, soleus and Achilles. Add a 45 degree slant board stretch performing the same two movements as above. Include a seated towel stretch before you run. Loop a wide belt (2-3 inches) over the ball of your foot. Sit down and extend your leg, holding the belt or a towel, pull up gently for 4 pushes of 5 inches then hold the stretch for 80 seconds. Make sure you apply pressure on your big toe.

Consider increasing your magnesium intake per day. A 400-500 mg supplement would be ideal and this may help stem the cramping.

Lastly start with shorter runs of 3-4 miles, 5-6 times per week. Gradually increase two days per week at 5-10% per session. Incorporate pick up s of 30 seconds to 1 minute (i.e. 6-10 times 45 seconds with a jog recovery of 90 seconds). See if these shorter, but gradual segments reduce the potential of cramping.

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Please send your questions to DaveScott@BodyHealth.com and some will be selected for response in his MAP newsletter column.

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