The Official Fluid Blog

Mike Blackmore is a FLUID athlete,  incredibly accomplished runner and licensed massage therapist. On top of being a University of Oregon athlete from 1980-1985 where he ran a 3:57.46 mile and a 13:37.76 5000m, he continues to stay healthy and compete at the national level. For example, last year Mike was crowned U.S. National Cross Country Champion in the 45-49 age group. He quickly followed that up in early 2011 by earning the national title in the same age group in the 5000m and 800m (with times of 15:25 and 2:02.12, respectively). Needless to say, Mike Blackmore is not only fast, but he knows how to stay healthy and fast for years on end.

Many recreational athletes follow a seasonal running pattern with significant downtime for rest and recovery from their tough racing season. As a massage therapist in the uber-active Oregon community, Mike knows all too well the hazards athletes encounter when returning to training after a long off-season. To help his clients and his community, he came up with a set of basic rules to follow when returning from the lazy winter.

Here's what Mike has to say:

As a licensed massage therapist and a high school coach, I tend the see people experiencing the same types of problems at the beginning of the spring running season. Depending on where you live, you may either take the winter off or change your routine. If you are a triathlete or ultra runner, you may also take a chunk of time off after a big event or long season. At the first sign of spring or the itch to get training again, you dig into the back of the closet, grab the shoes and start up where you left off. Ten days later, everything hurts and the massage therapist gets that phone call.

Two things may be happening. The first is how far and how fast those first bunch of training runs were. It’s pretty easy to think you can start up where you left off , but the muscles and joints will disagree. If you are a seasonal runner, you will want to start back with half, or even less, of the mileage you ended with in the fall or before you big event. Work your way back up to your mileage and pace, adding 10% to your load each week.

The other mistake I see is people wearing last fall’s running shoes when they start back up in the spring. If your shoes are worn out, they will let you know. When my clients and athletes complain about lower leg pain (“shin splints”) or IT band problems, I ask them how old their shoes are. About half the time, they are wearing shoes that no longer offer the support they did when they were new. The pain usually disappears 4-5 days after the shoes are replaced. Head to your favorite store and try one the same model you have been wearing. If you notice a difference in support, it’s probably time for a new pair.

Ease back into mileage when returning to your running and check your shoes to make sure they will get you where you want to go without causing you unnecessary pain. I’ll see you at the track!

Mike Blackmore LMT

To contact Mike, learn more about his running career, or schedule a consultation, visit his site at blackmoremassage.com and email him at mike@blackmoremassage.com