Tag Archive for: Dr. Jakob Allen

Plantar Fasciitis: What to Know and How It Impacts Your Training

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Ascension Seton’s Dr. Allen breaks down Plantar Fasciitis and its impact on runners

Plantar Fasciitis is an ailment that most runners will experience at some point in their life. Fortunately, there are many options for runners to overcome this injury. The most common symptom is pain in the heel. Typically this occurs in the morning and is aggravated during the push-off phase. Plantar Fasciitis is caused by the tightening and inflammation of the band of fascia (connective tissue) that connects the heel to the metatarsals. This tightening can be caused by a number of factors. One factor can be overly tight calf muscles that pull on the fascia under the foot. Treatment involves reducing inflammation, strengthening the muscles in the kinetic chain, and lengthening the fascia.

Build strength now so you can finish your race strong.

Preventative measures

It is important for all runners to build strength training into their schedule, especially if they’re training for their first marathon. Strength training has proven benefits like maintaining muscle mass throughout the lifespan, reducing injury risk, and improving running economy. Off-season strength training should lay the foundation for more sport-specific training throughout the competitive part of the season. When beginning a strength training program, high repetitions and low weight should be the primary focus. This helps build general strength. As training progresses functional strength is established. This eventually leads to an increase in weight and more advanced exercises like plyometrics and power-focused training at high velocities.

Exercises and recovery

Strength training exercises such as single-leg calf raises can be very beneficial for strengthening the kinetic chain above the foot, reducing the likelihood of developing Plantar Fasciitis. Additionally, runners should incorporate stretching into their training program. This can help avoid overly tight calf muscle that can aggravate Plantar Fasciitis. Foam rolling and traditional calf stretches are both effective for loosening these muscles. Runners can also use a golf ball or other similarly sized round object to roll out the fascia on the bottom of their feet. It is also important that runners wear comfortable running shoes and limit their mileage increases to less than 10% per week.

Don’t let Plantar Fasciitis derail your training and you’ll be all smiles at the finish line.

This advice is intended to be for educational purposes. It’s in no way intended to be a substitute for any treatment prescribed by a doctor. If you are concerned about pain caused by running, Ascension Seton’s team of Sports Medicine physicians will work with you to address your injury. Runners can contact them by calling 512-324-0177. Additionally, they’ll work with you to establish a strength training program to prevent and address your ongoing running injuries. If you are interested in learning more about a strength training program for runners email ascensionperformance@ascension.org. 

About Dr. Allen

Dr. Jakob Allen received his Doctoral training from the nationally ranked University of Texas at Austin. He was an 8x All-American collegiate swimmer at Stanford, American Record holder, NCAA and Pac-10 Champion, and 2x Olympic Trials qualifier. Dr. Allen is now an avid cyclist and triathlete, frequently placing in the top-5 overall amateurs in Central Texas triathlons. He is driven to bring about the greatest potential of all athletes whether you are a weekend warrior or an Olympian.

Dr. Allen currently serves as the Sports Scientist for the Austin Bold FC team in addition to his work in the clinic. He believes that exercise remains one of the best ways to improve every physiological system in the body throughout the lifespan. Whether it’s helping prevent changes in mental acuity or improving muscle function, the benefits of exercise continue to be supported by scientific studies. Dr. Allen specializes in designing exercise training programs for improving muscle and cardiovascular health for aging wellness and masters athlete performance.

Lactate Threshold Breakdown for Runners

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Understanding lactate threshold and how it impacts runners

Running can be as simple or as complex as you make it. Some runners are content with completing a few miles every other day. Other runners like to take a deep dive into their data and analytics. They want to understand their bodies and improve their performance. One frequently used term in the running community is “lactic acid.” But what exactly is that and how does it impact you? Ascension Seton Sports Performance’s Dr. Jakob Allen explains lactate threshold and how it impacts runners. To get tested, email Dr. Allen at Jakob.allen@ascension.org for more information and to schedule your appointment. Their goal is to help you become a better runner!

Lactate threshold explained

The burning, aching sensation that accompanies intense efforts is all too familiar to athletes. This feeling can also occur when runners begin to increase their mileage and running pace. Most athletes have probably heard the terms lactic acid or lactate threshold thrown around by coaches. What do these terms actually mean? Lactate was originally believed to only be produced when the body lacks oxygen. It’s now known you produce lactate even at rest. Far from the cause of fatigue, lactate is shuttled around the body to areas where it is needed as a fuel source such as the heart, muscles, brain, and liver. 

During high-intensity training, muscle contractions result in a build-up of metabolites and depletion of glycogen (the fuel inside muscles). This is when lactate is associated with fatigue. At rest and during low-intensity activity, lactate doesn’t build up in the muscles. It is shuttled to areas where it is needed faster than it is produced. Lactate threshold is the point at which the rate of production of lactate is greater than the rate of removal from the muscles. Athletes can only sustain exercise above this threshold for a limited amount of time before exhaustion. Pro tip: this is great information for boosting your mental toughness.

Why you should know about this

While lactate does not directly cause fatigue, it is still the best metric available for detecting when the body shifts away from mostly aerobic metabolism to rely more heavily on anaerobic metabolism. Anaerobic metabolism can only be sustained for a short period of time before fatigue occurs. Studies show that lactate threshold, or the point at which this transition occurs, is the best predictor of overall endurance performance abilities. If two athletes have the same VO2max, but one athlete can maintain a higher fraction of that VO2max without build up of metabolites (i.e. lactate, hydrogen ions), the athlete with the higher lactate threshold will always win. It’s an objective performance metric that gives invaluable information about your endurance abilities.

Dr. Allen recommends athletes measure their lactate threshold at the beginning of the training season to get a baseline. This can be used to establish training zones unique to their individual physiology, optimize performance, and avoid overtraining. Additionally, he recommends athletes come in for testing once every 3-4 months. This allows the team to monitor training progress and reestablish training zones. As the racing season approaches, the lactate threshold pace can be used to determine exact pacing strategies, no matter the distance. For example, marathoners usually set their race pace right around their lactate threshold. Measuring your lactate threshold gives you the ability to establish your race pace while knowing it’s truly what you’re capable of. Pro tip: learn how long it could take you to finish a marathon with this helpful pacing chart.

How the measurement is performed

Lactate threshold can be performed in a clinical setting or in the field depending on the athlete’s preference. Ascension Seton Sports Performance adheres to the most stringent COVID-19 policies. They are also happy to offer the service outdoors if athletes would prefer that. The test involves either running on a treadmill or outdoor track or cycling on a stationary ergometer. As you exercise at increasing intensities their team measures the changes in various physiological parameters. This includes changes in lactate as measured from a drop of blood from the finger or changes in expired gases collected from a mask over your mouth. 

About Dr. Jakob Allen

Dr. Allen received his Doctoral training from the nationally ranked University of Texas at Austin. He was an 8x All-American collegiate swimmer at Stanford, American Record holder, NCAA and Pac-10 Champion, and 2x Olympic Trials qualifier. Dr. Allen is now an avid cyclist and triathlete, frequently placing in the top-5 overall amateurs in Central Texas triathlons. He is driven to bring about the greatest potential of all athletes whether you are a weekend warrior or an Olympian.

Dr. Allen currently serves as the Sports Scientist for the Austin Bold FC team in addition to his work in the clinic. He believes that exercise remains one of the best ways to improve every physiological system in the body throughout the lifespan. Whether it’s helping prevent changes in mental acuity or improving muscle function, the benefits of exercise continue to be supported by scientific studies. Dr. Allen specializes in designing exercise training programs for improving muscle and cardiovascular health for aging wellness and masters athlete performance.

How these Experts Can Help You Get Better

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Learn how the experts at Ascension Seton Sports Performance can help you get better as a runner

Runners are always looking for ways to improve while preventing injury. Whether you’re trying to shave a few seconds off your PR or qualify for the Olympic Marathon Trials, runners want to get better. If you’re really looking to dive into your analytics, adjust your diet, and prevent injuries, add Ascension Seton Sports Performance to your training regimen. Dr. Jakob Allen and his team of dedicated professionals have access to state-of-the-art equipment to help you get better. Runners of all speeds and experience levels are welcome! Email them at sportssci@ascension.org to learn more about how they can help you get better as a runner.

Sports Performance Training

Image of Ascension Seton Sports Performance brochure. It breaks down all of their services and ways that can help you get better as a runner. Click on image to open the PDF version of the brochure.Ascension Seton Sports Performance believes everyone should have access to the same science-backed training services that professional athletes use. As one of their clients you will receive personalized 60-minute training designed to help you get better and improve:

  • cardiovascular fitness
  • proficiency with movement patterns fundamental to life and sport performance
  • explosive muscle strength
  • aerobic endurance
  • balance and coordination
  • reaction
  • and more

They also have Sports Science Testing Services that can identify VO2max, body composition, lactate threshold, sweat sodium analysis, and more. Click on the image to see all of their services and training opportunities.

Ascension Seton Sports Performance

Optimizing performance in athletics and daily life requires a team of dedicated and experienced individuals. These people focus their skills, energy, and passion on striving towards a common goal — excellence. Ascension Seton Sports Performance is a groundbreaking initiative that aims to deliver professional-level coaching, conditioning, and guidance to athletes of every background and experience level. With access to state-of-the-art physiological testing, clients receive unparalleled performance-enhancing strategies. These strategies can guide training, monitor progress, and prevent injuries.

In Central Texas, Ascension Seton has been at the forefront of innovation for more than a century. They have years of experience working with elite athletes. They also have access to medical expertise across multiple disciplines at a level unmatched in Central Texas. Their goal is to provide world-class services, care, and tools to promote performance in all aspects of sport and life. 

Of course, runners can see improvement on their own when they boost their hydration and gain strength. But taking your training plan to the next level with Ascension Seton Sports Performance can help you get better. Email sportssci@ascension.org for pricing or further information.

About Dr. Jakob Allen

Dr. Allen received his Doctoral training from the nationally ranked University of Texas at Austin. He was an 8x All-American collegiate swimmer at Stanford, American Record holder, NCAA and Pac-10 Champion, and 2x Olympic Trials qualifier. Dr. Allen is now an avid cyclist and triathlete, frequently placing in the top-5 overall amateurs in Central Texas triathlons. He is driven to bring about the greatest potential of all athletes whether you are a weekend warrior or an Olympian.

Dr. Allen currently serves as the Sports Scientist for the Austin Bold FC team in addition to his work in the clinic. He believes that exercise remains one of the best ways to improve every physiological system in the body throughout the lifespan. Whether it’s helping prevent changes in mental acuity, or improving muscle function, the benefits of exercise continue to be supported by scientific studies. Dr. Allen specializes in designing exercise training programs for improving muscle and cardiovascular health for aging wellness and masters athlete performance