Boston Marathon 2013

Post by Jannine Myers

Still reeling from the aftermath of yet another cowardly terrorist attack, I sit here thinking about those who were at the Boston marathon last Monday, and I grieve for them. As runners, this tragedy has hit us hard, but that's not to say that we grieve less for the victims of other mindless attacks. It was not so long ago, for instance, that we ran in silence and mutually grieved for the children who were massacred in Connecticut. They were just babies, whose violent deaths shook us to our cores and caused us to feel the pain of their loss as if they were our own.

No, it matters not who the victims are, we will always grieve. But last week's attack came at us from an angle that particularly hurt. Many of the victims were runners, and metaphorically speaking, they were all members of one large global running family - a family that runners everywhere, us included, are a part of. When the explosions were detonated, sending deadly pieces of shrapnel and ball bearings into the path of approaching runners (as well as supporters standing near each of the bomb sites), the grim, emotional impact was also felt by all of us at home.

As we try to make sense of it all, no answers come. We continue to mourn for those who were killed, and for those who are still fighting for their lives, and for those who lost limbs. And we recognize that among those who lost lower limbs, are some who are runners. We realize that the loss of life, and the possibility of death are the worst possible realities, but for a runner, losing a leg may seem worse than death. Many runners would rather die than live a life without being able to run.

But we also know that runners are fighters; they're resilient and courageous, and they don't stay down for long. We know that our fellow brothers and sisters who were affected in some way by this tragedy, will one day rise up from this terrible ordeal and most likely stand again at the start of the Boston marathon, ready to run it again, but next time with an attitude that promises to smack of defiance and a triumphant return.

They won't be alone either; I'm willing to bet that next year's Boston marathon will be overflowing with both runners and supporters. You might think this is an odd comparison, but runners are a little like cockroaches. Watch what happens when you try to stomp them out - they seem to multiply and come back at you with a vengeance. Well guess what, that's what you see happening in the running community all over the world right now.

We took it personally, and now we want revenge. Not the kind of revenge that reeks of sub-human abominable behavior, but the kind of revenge that makes a statement and tells those who assault us that we won't scamper away and crawl into little holes, never to be seen again. On the contrary, we're coming out in force and showing them instead, that we'll run even more, and we'll run in greater numbers, and we'll run against opposition, not from it.

If you wish to make a financial contribution to help the families of those most affected by this tragedy, the City of Boston has set up a fund - just go to onefundboston.org

Run Free - Lose the Garmin

Jannine Myers

It's been several weeks now since my last major training cycle ended, and also several weeks since I last ran with my garmin. I confess, there was once a time when I would almost forfeit my run if I woke up and realized that I had forgotten to charge my garmin! Of course I could never bring myself to skip my run for that reason, but I would most definitely experience a certain amount of frustration, which I now realize was really quite silly. I mean, garmins have not been around that long; people ran just fine without them!

But getting back to why I am currently running without my garmin, it's simple really - I'm in my off-season and have no need for it. And it's an incredibly liberating feeling, one which I plan to enjoy while it lasts.

Here's a few more reasons why occasionally ditching your garmin might be good for you:

• It's inevitable that at certain times of the year, most runners will hit a motivational plateau, where running is no longer enjoyable and training becomes a chore. When this happens, strapping on a garmin may be counterproductive to overcoming the lack of motivation. The garmin, for the most part, does not lie; it has no qualms in telling you that you did not hit your target paces and times.

• Garmins force us to try and meet certain training goals, even when our bodies would prefer not to. That's great - except, when you're sick, injured, or over-trained and should not be running at all. But even when the symptoms are slight and running can be tolerated, it might be best to let your body dictate the run, rather than your garmin.

• Conversely, wearing a garmin can inhibit your true ability. When following a generic training plan that you have found online, with recommended paces, it's likely that you will do your best to run at those paces. If your garmin starts beeping because you're running faster than the set pace, you'll quickly slow down to get back on board with the plan. But, what if you're actually capable of running faster than the recommended paces you've been following; you won't know though because your garmin will control and determine just how fast you can go.

• Runners tend to be creatures of habit and perfection, and when it comes to training runs, the need for perfection manifests itself in the form of "exactness." If, for example, Jane has a six mile run and she sees on her garmin as she turns the last corner to her house, that she is only at 5.85 miles, you can guarantee that Jane will run beyond her house until her garmin reads "exactly" six miles. Why? Because Jane thinks it's critical that she follow exactly what her training plan instructs. Losing the garmin will help you to be less rigid and far more adaptable, and adaptability is a skill that every serious runner should want to acquire.   

• Most runners can tell you what they believe is their "easy" pace. If Jane believes that her easy pace is an 8:30min/mile, then Jane is going to make sure that on her easy run days, she runs no slower than an 8:30 pace. Running without your garmin sets you free from such expectations of yourself, and an easy run can actually be an easy run.

If you're in your off-training season, try leaving your garmin at home and enjoy running without any pace or time goals. It's a great way to renew your love of, and motivation for running, because without the goals, there is no disappointment and every run is therefore a successful run.

Run Free

100 Miles - Do or Die!

Jannine Myers

Who on earth runs 100 miles, all at once, and voluntarily? WOOT member Paula Carrigan, is who!

Paula has never actually run with WOOT, but her love of trail running, as well as a family background with ties to Okinawa, compelled her to become a WOOT sister in "spirit." I don't recall exactly how Paula found us, but I do remember feeling an instant sense of connection with her once she explained who she was and why she wanted to "virtually" follow our group.

Paula at the Hashawha 50k, just a couple of weeks before the Graveyard 100

As the months have gone by since our first internet meeting, I've learned a lot about Paula, and yet I also suspect that I've barely scraped the surface of who she really is and what she's capable of. What I do know though, is that she is a talented ultrarunner, and gifted in so many other areas that she's basically one of those all-rounders who intrigue people and cause them to say, "Is there anything you can't do?" And after reading her account of the Graveyard 100 (a brutal 100 mile ultramarathon along the outer banks of North Carolina), I'd venture to say there really is very little that Paula can't do.

Paula - at the HAT 50k in Maryland, a couple of years ago

Graveyard 100 - March 9th 2013

Part of the Graveyard 100 course 

Definition of "do or die" - exert supreme effort because failure is close at hand.

Ultrarunners are a unique group of runners; they differ from the "rest of us." For starters, they are a relatively small community, at least when compared to marathoners. Their motivation to run exceptionally long distances, often over rugged and difficult terrain, is probably less inspired by the potential to earn awards, money, and accolades, and more likely due to a deep-rooted need to be one with nature, followed by a desire to test the limits of their strength and endurance.

Utrarunners are also, some might say, fearless. They expose themselves to conditions which sometimes threaten grave injury, or severe illness, and in some cases, even death. There are no, or very few limitations that ultrarunners will set for themselves when it comes to running, and that's how it was for Paula when she ran the Graveyard 100 several weeks ago.

"I always start these events with very lofty goals,

 like I'm going to do something special. And after a point 

of body deterioration, the goals get evaluated down to 

basically where I am now - where the best I can hope for is

 to avoid throwing up on my shoes."

- Ultrarunner Ephraim Romesberg, 65 miles into the Badwater Ultramarathon

Staged along the outer banks of North Carolina, the Graveyard 100 is a point-to-point race from north to south, and is deliberately set in March when the weather is at its worst and runners can expect to face strong headwinds for the entire 100 miles. This year's race had all the weather elements of what the race organizers were hoping for, and more. Compared to a severe migraine and nausea however, this was the least of Paula's concerns, and as she nudged up to the starting line on race morning, her only thoughts were to try and make it to the first aid station without losing her previous night's meal.

Alas, no such luck! At miles nine and eighteen, Paula gave in to the growing nausea and threw up on the side of the road. Still feeling terribly ill, and no longer confident in her ability to run the full 100 miles, Paula decided she should pull out of the race once she reached Aid Station 1 (AS1). That is, at least, until her good friend (and captain of AS1), persuaded her to "hang in there" and try to make it to AS2.

Moving on, Paula began running along Highway 158, a long stretch of flooded and obstacle-ridden road which forced her to carefully watch her footsteps and also stop four times to rinse and remove sand from her shoes. Seeing other runners stop to meet their "crew cars" on the side of the road and change into warm, dry clothes, was difficult to bear, but since Paula had registered to run the Graveyard 100 without a crew team to support her, she had no choice but to continue running in wet clothes and focus instead on reaching the second aid station, where her first drop bag was waiting for her.

Along the roadway, Paula weaved her way around kids toys and other carnage, as well as old boards with nails sticking up out of them.

Besides the challenges Paula had encountered up until this point, she was also becoming more and more aware of pain developing in her right IT band. During the weeks leading up to the race, Paula was hit with a bout of pneumonia and had to halt her training for a period of time. In an effort to make up for lost miles, Paula ran the Hashawha Hills 50k trail race just two weeks before the Graveyard 100, and aggravated her right IT band in the process.

At AS2, Paula's headache and nausea had tempered and despite the increasing discomfort of her IT band, she felt more confident about staying in the race. She changed into some dry shoes and socks, removed a layer of clothing, and grabbed a veggie burger and boiled bag of potatoes before making her way towards main Highway 12. By this stage of the race, the runners were so vastly spread out that they were now mostly running alone. Paula's only companion between miles 40 and 54 was a four foot black and slimy snake.

The third aid station was a welcome reprieve, like seeing an oasis in a desert. Awaiting the runners was warm food, heated sitting spots, and in Paula's case, an 18-gauge beveled syringe. Blisters had formed on three of her toes, and she was desperate to treat them. The corpsman on duty seemed hesitant to do the job, so Paula did it for him. Having served in the Navy as a corpsman some years ago, she knew exactly what to do.The release of fluids as she thrust the needle into each blister provided instant relief, and by the time Paula left AS3, at mile 54, she was feeling much better.

The next twenty five miles to aid station four (and mile 79), took Paula through the darkness of night, closed roads due to flooding, a climb up some sand dunes to avoid freezing cold water, a narrow escape from a sudden rush of strong surf, and a lucky encounter with some kind folks who informed her that the other runners had been diverted to the safety of the main highway. It was in a shivering, and slightly anxious but joyful state, that Paula reached the final aid station.

The remaining twenty one miles took runners into the small township of Corolla, and it was here that another female runner caught up with Paula and asked if they could tackle the darkness together (it was well into the night by this time). It was also not long past this point that Paula had her first hallucination; a building with smoke coming out of the top of it. If not for Paula's new running partner, she would never have known she was hallucinating.

The second hallucination occurred during the final two miles, as Paula tried desperately to stay focused on reaching the finish line. Paula was just minutes away from earning the prestigious silver belt buckle (awarded to runners who finish the race in 24 hours or less), when she began to see dark colored blocks popping up from the ground on the left side of the road. She was coherent enough to know however, that the blocks were a figment of her imagination, and she managed to steer her thoughts back to the goal at hand.

With fifteen minutes to spare, and after a long and hard "do or die" fight, Paula finished the race in a time of 23:44:14. Yes, she received a well-deserved silver belt buckle, but the real prize I'm sure, was in the challenge itself, and the greater sense of self-discovery made as each and every obstacle forced her to tap into a deeper part of herself.

Graveyard 100 Silver Belt Buckle

Well done Paula! Few women could run 100 miles in less than twenty four hours, and even fewer would ever try.

[If you would like to read a full account of Paula's race experience, including her tips on how best to prepare for a 100-miler, please email me for a copy - myersnz1@yahoo.com]

Running With Sticks?

Jannine Myers

There's a little hotel around the corner from our house which seems to accommodate mostly high-school athletes. During the winter months I often see young Japanese guys and girls, dressed in their school sports uniforms, exercising and running in small groups around our neighborhood. I love seeing the girls run, because their short and fluid strides somehow look so graceful. In fact, if it wasn't for their graceful strides and postures, I may not have picked up on a very interesting observation - some of the girls run with sticks!

Sticks, you say? Yes, short sticks that look like relay batons, or drum sticks. The first time I saw one of the female athletes running with sticks in her hands, I had to do a double-take and turn back to see if I had seen correctly. And even then, I wondered at first if maybe she was also a music student trying to save time by practicing visual drum beats while getting her mandatory run workout completed. That seemed a little far-fetched, so I scratched that idea and put the whole thing out my mind - until, I saw more of the female athletes running with sticks. That's it, I thought, I need to find out what those sticks are about.

A little bit of google searching led me to two websites, the first of which was:

http://www.veteranshikingsticksandcanes.com/RUNNING.html

Former Marine Corps ROTC student, Shawn Hussey, designs and crafts mostly walking and hiking sticks, but he also makes running sticks, which according to his website, "can assist in the balance of your running." Okay, so now we are getting somewhere - running sticks may assist with balance, thus, also help to improve running form.

A sample of Shawn's work

Remember Anna's post a while back, about running form and arm swing? (You can check it out here, if you want a recap:  http://gotheextramilewithwoot.blogspot.com/2012/10/running-form-arm-swing.html)
In her post, Anna talked about how a good arm swing involves bending the elbows at about 90 degrees, with the hands held high and in a relaxed state, and then swinging the arms forward so that they lightly graze the bottom of the rib cage.

This girl looks like she has a good arm swing - but for some runners, like myself,  keeping the arms  in a controlled and straight-forward swinging motion does not come naturally. 

The second website I came across, which was referred to me by Shawn Hussey, is: 

http://www.run-with-sticks.com/

These look more like javelins than sticks, but what do I know!

The owner of this website proposes an interesting theory: he suggests that, because our Primitive Ancestors (PA) ran barefoot, and with some type of stick or spear in hand, modern-day runners can simulate the way in which our PAs ran and enjoy a much more perfect form of running. Here's a short excerpt from the website: "When you 'run with sticks,' the running sticks counterbalance your weight forward, toward the toes and off the heels. That is the correct way to run."

I can't say I agree with all the information presented on run-with-sticks website, but by all means, take a look and arrive at your own conclusions. What I will say though, is that running sticks seem like they may be a practical tool to use on training runs if you are looking to improve your arm swing and overall form. And if the Japanese girls I have seen running with sticks are proof that they might work, then I'm convinced.

(By the way, if you do consider trying to run with sticks, I'm sure a couple of sticks picked up on "one of our trail runs" will suffice) 

WOOT Goes to Cali!

Jannine Myers

Love, sweat, tears, laughter - and wine! 

A couple of weeks ago a group of original WOOTers, including myself and Anna, flew from various locations to reunite for a few days and run a marathon together. The last time we traveled to a race together was in 2011, when we all met in New Zealand to run the Tarawera Ultramarathon. There have been other races too, such as the Mongolia 100k and marathon, and the Arizona Rock'n'Roll marathon, but our reunion last weekend in California was the first one since 2011 that all of us could attend.

Since we all flew in to San Francisco on different days and times, we split into three groups and met on Thursday evening at the Eurospa Inn in Calistoga. The marathon we had signed up to run was the Napa Valley marathon, to be held a few days later on Sunday March 3rd. With just a short amount of time to spend together, we endeavored to make the most of it.

A glimpse of what it looked like as we ran the marathon

Our first evening was spent in Claudia's hotel room. One of the members of our group, Stephanie, traveled from Hawaii with her husband Nick, and their four month old son Phenix. Claudia is Nick's mother, and she drove all the way from Idaho to see her baby grandson, and, cook for us! We had the good fortune of eating at least three meals prepared by Claudia and I am not exaggerating when I say that they were all amazing. So much so, that we have recruited her as our new team chef.

One of the meals Claudia prepared for us - the fruits and vegetables were grown in her own garden!

Friday morning was relaxing; we congregated around the closed fire place centered in the middle of the outdoor patio, and enjoyed catching up over fresh cups of coffee and delicious home-made breakfast foods. A couple of hours later, and after a quick change from PJs into running clothes, we set out on a short and leisurely-paced run. The warm sun, the vibrantly colored flowers, and the peacefully quiet streets, provided the ideal setting for a mid-morning run.

Lazy morning - cozy fire, fresh coffee, great company

Beautiful flowers everywhere

Gorgeous rose bushes

Quiet, tranquil streets

In the afternoon we drove to the Napa Valley Marriott Hotel and Spa, to collect our race packets and bags. Since the Napa Valley marathon restricts participation to no more than 2500 runners, the expo was relatively small but somehow more accommodating and friendlier. One of the booths was assigned to a Clif Bar representative, who gave Anna directions to the company's wine store in St.Helena (Velo Vino) - no need to tell you where our next stop was!

At the expo
Back row: Tiffany, Amy, Anna, Corinne (Kathleen's daughter)
Front Row: Stephanie and baby Phenix, Andrea, Jannine, Kathleen

Who would have guessed that the Clif Bar company would branch out and expand their product line to include wines? I'm not sure how good they are, but judging from the jubilant mood of those in our group who took part in the wine tasting, I'd say they rate fairly well.

Wine tasting at Velo Vino

From Velo Vino, we drove just a little further north and stopped at the Culinary Institute for dinner. Thank goodness this was two nights before the marathon and not the night before, because I don't think any of us walked out of there without feeling as if we were in a type of food comatose. That said however, the meals were outstanding (complimented even more with accompanying wine), and worth every calorie and cent!

Ready to go eat at the Culinary Institute

Saturday was another glorious day. After breakfast we took a stroll through the main street of Calistoga and turned off on Brannan Street towards the Silverado Trail, which is where the race would start. We were keen to see just how far away the start was from our inn, since we planned to walk there the next morning. Not too bad - it turned out to be no more than maybe a mile and a half away.

Walking to the Silverado Trail

Look - no lines! If only it were like this on race day.

Race day is always filled with a mixture of raw emotions, and race day in Calistoga was no exception. Some of us were nervous, some of us were excited, and some of us were both! One thing we all felt however, was a huge amount of gratitude towards our awesome support team, made up of Amy, Nick, and Claudia.

Amy injured herself several weeks ago and had to resign herself to coming out as a supporter instead of runner. I think the others would agree with me when I say that her dedication and commitment to supporting us, was equal to, if not greater than our efforts to run a good race. As a supporter, Amy was up around 4:30am on race day, giving us all a big shout-out on Facebook, and then making sure we were all ready on time and equipped with everything we needed.

Other less-invested supporters would probably have slept in and driven out to the finish line later in the morning, but Amy walked with us in the cold air down to the start, wished us all good luck, and then vigorously cheered us on at miles 13 and 16, and again as we approached the finish line. We were able to easily see her in the crowd (along with Nick and Claudia), because she had made neon colored tshirts with the words WOOT Crew marked across the chest (even baby Phenix had his own WOOT Crew tshirt/onesie).

Nick and Amy enjoying a much-deserved glass of wine

The race ended in Napa Valley, along with weeks of progressive and deliberate training, and also met and unmet goals. Tears of both joy and disappointment were shed, hugs were given all round, and praise dished out for the amount of sheer sweat and determination required to run a marathon. With nothing left but a few,  final hours together, we did what we do best: we reminisced, we planned, we joked and laughed - and of course, we raised our glasses (a few times) to celebrate what has become a truly unique and special group friendship.

Our awesome super-mom! Steph ran 13 miles, then nursed baby Phenix before making her way with Nick and Claudia to cheer the rest of us on at the finish line.

Cheers!

Stay tuned for more WOOT adventures abroad..... 

Diet and Lifestyle Choices

Obesity...

by Anna Boom

HBO recently produced a four part series called, Weight of the Nation. I found it on iTunes and downloaded and watched while on a flight.

It is a fascinating series and highly recommend it if you have any interest in health. They cover every aspect of obesity and health from the point of food choices, the food industry, to our children and our bodies.

You can find all the information here:

http://theweightofthenation.hbo.com/

During the first segment, Consequences, addresses genetic disposition versus environment, or nature vs. nurture. What is the deciding factor? The good news is that it is a combination of both. Dr. Jack Shonkoff, MD who is the director of the Center on the Developing Child, Harvard University says, “Is there a genetic predisposition to obesity? Absolutely. Is obesity caused by environment and behaviors? Absolutely.”

I say this is good news because we can change behavior and our environment for ourselves and our children. We can't change our genetics, but what we do every day, what we choose to eat and drink, the small choices we make, that is up to us.

Make the healthy choice: move your body, prepare nourishing foods, encourage your family and friends to join and support you.

All feedback welcomed and encouraged. Let me know your thoughts, please.

And come out and run with us soon!!


Nutrition and Performance
by Jannine Myers

A few weeks ago I posted about carbohydrate-loading in preparation for a marathon. Along with carbohydrate-loading, runners also tend to carefully plan fueling strategies for the race itself (what to eat and drink immediately before, during, and after the race). All of this planning is done in anticipation of hopefully running a great race.

An analogy similar to the scenario above, is that which involves college students who stay up late the nights before an exam, trying desperately to cram-study because they left it too late to adequately prepare. The end result may be a good grade, but the reality is that an excellent grade may have been obtained if consistent study patterns had been established throughout the duration of the course.

Race day performances are a little like final exam grades - the end result is largely dependent on how well you prepare for the event. If your preparation started just days before the race, with some quick fueling calculations and a few nutrient adjustments, it's possible you might run a good race. But if your preparation started months earlier, and is essentially in an ever-evolving state of progression where you are daily observing good nutritional habits, then it's possible that you'll run a great race.

Follow with me for a minute - does it make sense to follow a carefully-structured nutrition plan for just a few days before a race, in the hopes of running well, but then quickly revert to bad eating habits once the race is over. If you enjoy running races, and if you're a competitive runner (in the sense that you want to keep improving on your previous race times), then one way to achieve that is to establish a structured and healthy eating plan that becomes a permanent habit and way of life.

I don't endorse any specific diets, as I believe everyone needs to find their own path when it comes to nutrition, but what I do encourage, is choosing to eat as much as possible foods in their natural state, and to avoid as much as possible foods that are processed and high in added fats, sugars, and salt. If you can do this 80 to 90% of the time, then that leaves a little room to indulge and live a little, without greatly compromising your ability to perform well.   

Ow! My knees!

Jeanne Goodes

AFAA Certified Personal Trainer

As an athlete, chances are you have experienced knee pain.  As runners, the chances of experiencing knee pain is higher due to several repetitive factors:  the wear and tear on the knee joint, the impact on the knee (body weight plus force of impact on the ground), and the movement pattern of the knee.  Added to these repetitive knee stresses, running also recruits, engages, and stresses the cartilage, muscles, tendons, and ligaments that help the knee (and body) function properly while running.

While running injuries run the gamut from foot to shin to hips (and then some!), this article will address  one of the more common knee injuries - anterior knee pain - also known as Patellofemoral Pain Syndrome (PFS) or  Runner’s Knee (which may also be called IT Band Syndrome). 

In very basic terms, our knee is meant to track up and down.  When the knee is not tracking properly, our knee is mal-tracking, or out of alignment.  Anterior knee pain usually occurs when the knee “slides” to the outside of the knee, when the knee is bent.   This misalignment causes friction of the articular cartilage that lines the back of the kneecap, which is now rubbing against the underlying bone.  As this continues to occur (from the repetitive motion of running), damage to the articular cartilage increases, as does the pain. 

 Interestingly enough, female runners are at a greater risk for mal-tracking of the knee joint.  While the condition may affect anyone, usually due to improper biomechanics or muscle imbalances, female runners experience this injury more often than male runners.  Because females have wider hips, the angle of their femur (thigh bone) from the knee to the hip, is greater than the angle of a male’s femur.  This wider angle directly impacts the female at the knee, creating an increased risk of mal-tracking.   There are other risk factors that may impact anterior knee pain (whether female or male) - weak hip abductor muscles (weak gluteus medius), overpronation of the feet, quad muscle imbalances, etc.

Anterior, meaning front, knee pain complaints begin at the front of the knee.  Because the knee is a joint, it moves around, so actually pinpointing the pain may be difficult.  So, how do you know if you are experiencing anterior knee pain, as opposed to the normal aches and pains you feel after a long or hard run?   Anterior knee pain usually flares up at the end of a run, and may even feel worse the next day or when standing up after sitting.   You may also experience anterior knee pain when walking down stairs. 

After confirming anterior knee pain with a medical professional, treatment of anterior knee pain will focus on correcting the cause of the injury.   If anterior knee pain is caught early enough, effective short term treatment may include the old R.I.C.E. method - Rest, Ice, Compression, Elevation and anti-inflammatories, followed by corrective action.

For many of us, prevention of anterior knee pain can be as easy as having a properly fitted running shoe, strong muscles, and good flexibility.  If you are not sure how to find the proper running shoe, it is highly recommended that you make an appointment for a professional shoe fitting, as well as make an appointment for a professional gait analysis.  Most running stores have professional shoe fittings and the ability to analyze your gait.  If this is unavailable to you, there are many other resources to use:  biomechanics trainers, physical therapists, athletic trainers, personal trainers, sports medicine professionals, etc.

One of the many ways to determine a muscle imbalance is to look at your squat.  If your knees turn inward, you may have weak hip abductor muscles (gluteus medius).  Muscle strengthening exercises may help correct this.  Again, any of the aforementioned professionals can aid you in correcting muscle imbalances.

As always, flexibility is key to preventing injuries of many kinds.  With anterior knee pain, it is imperative to make sure your quads, glutes, and IT band, in particular, are flexible.  A good stretch, warm-up, and cool down are essential elements to flexibility.  Stretches and myofascial release using a foam roller are ideal for increasing flexibility.   Sports massage will also be beneficial in stretching and working out muscles.

This article is not meant to diagnose knee pain, but rather to inform runners of a common knee injury, and most importantly, how to prevent it.  As with all injuries, please seek the help of a medical professional for a correct diagnosis.