Thursday, May 27, 2010

Heat and Muscle Fatigue

ASICS Women's Abby Running Skort,Marine/White,SmallI've gone running twice this week and have run into two problems, first the heat and then the exhaustion from the heat       

The weather here has suddenly become hot and I'm not quite used to it. So when I went running the other day I made the necessary changes in my schedule, but I guess not well enough.

The other night I could barely focus at a Birthday party. I didn't really understand what was wrong with me, my body was achy and I felt like I was coming down with the flu. In the back of my mind I kept on thinking that I may of overexerted myself when I was running in the heat, but I was treating my symptoms as though I had the flu. I didn't really recognize the signs of stress and exercise over-exertion.
...Nothing I did seemed to make feel better.

 Heat and Muscle Fatigue
ASICS Men's Core Running Tank,White,LargeLater I thought back to my symptoms about the heat and overexertion while running.   I realized that I wasn't sick at all but had experienced some side affects from the heat and muscle fatigue. I quickly fixed myself with a rest, ice and a protein drink.

This is my chance to remind you that if you live in the heat, adjust your program accordingly:


  • Don't run in the middle of the day.
  • Wear proper ventilated moisture-wicking fabrics
  • Drink water or sports drink 2 hours before, during and directly upon arriving.
  • Find shade if you are feeling ill.
  • Monitor your symptoms after.
  • Stop your workout and don't run.


    Did you know that Jell-O is good for you?

    OK maybe the sugar we can do without, but the gelatin is great for boosting your muscle repair!


    A Good Tips to Beat the Heat: Always stop when you start to cramp up, or find no relief from the heat, have symptoms of nausea and  fatigue. Even running or run/walking one more mile may have serious effects finding yourself in the emerge. 

    Wednesday, May 19, 2010

    Did You Try The Test? - Learn More About Supinated and Pronated Feet

    I hope you watched the movie and tried the wet test in my last post, because it is so beneficial to know what type of feet you have when purchasing a new pair of running shoes!

    Stay with me, here you will get the run down on what type of foot you may have.

    There are three types:
    over-Pronated - Feet roll inwards while walking.
    over-Supinated - Feet roll outwards while walking.
    Normal - Normal footstep plant flexes properly.

    Did You Try The Test? - Supinated or Pronated Feet

    Overpronated
    When you have feet that are pronated and roll inwards too much it can put a lot of stress on your hips and knees.  Shoes that have good support in the arch area will keep the arch up and have it actually straighten your gait by positioning your knee directly over your foot. You want this to happen, so that there is no strain and no cause for injury while you walk or run.

    Oversupination
    Supinated is having you walk too much on the outside of your foot. You tend to do this because of the arch is not flexing properly. When this happens your knees are not aligned directly over the foot again causing increased stress and maybe injury while doing a high impact sport.

    Normal Foot Flex
    Normal gait has a good flex and pronates and supinates normally. This is the ideal, but still may need support in the arch area to prevent arches from becoming overstressed during a sport like running or walking.


    A Foot Tip:
    Do you want to get your feet in shape for walking or running?
    Go take a walk or run/walk on the beach, it's great for your foot muscles and calves! Strengthening your feet will prevent you from having foot injuries in the future.

    I hope you enjoyed -Did You Try the Test? - Learn More About Supinated and Pronated Feet

    Enjoy More Related Articles:
    The Runner's World Wet Test
    Sports Injury

    Thursday, May 13, 2010

    The Runner's World Wet Test - Try This!

     Another good tip to keep you running!

    A Good Beginner Running Program

    A Good Beginner Running Program has you not confused, but happy and motivated. It has you working at a pace that you can handle and is forgiving when you cannot commit all the time. It should feel comfortable and easy to understand so that you know what you are doing each week.

    For Example: 
    The days you run, the mileage of each day, and what challenges each day presents.

    This  takes the pressure off your schedule. You won't have to wonder about the what, where or how you are going to run for the day.  It's all set up, there is no mistaking what you have to do. When you get accustom to your schedule it forms a habit and becomes an easy beginner running program.


    Never Forget
     The goal in any running program is to have fun, get healthy and stay committed! When things start to get stressed, then it is time to stop and change your running program.


    Some Good Advice
    Adjust the program yourself and make it so that you are motivated and happy doing your running program.  For a new runner, my program will enhance your walk to a run and have you running in 6 weeks - for at least 30 minutes - 3 or 4 times per week.
    If you want to experience a more refined program try Jago Holmes Couch to 5K program. They are both good beginner running programs!

    Some Benefits of Running?
    • You should after about 6 weeks see weight start to come off.
    •  You are changing your life, so you will be thinking more about your diet and what foods will benefit you.Sometimes you may not lose weight in the beginning, but once you get to the 6 week stage the weight falls off.
    • You will feel happier knowing that you are doing your body and your life good!

    The Beginner Running Program
    So this is how it's going to go...You will want to track your mileage and put it on your dailymile
    or a journal. Something that you can easily track your progress in.
    Some of you may want to use a runner's watch, so that you can see your mileage. 
    There are plenty of gadgets out there that you can use to track your program. Don't be discouraged if you don't have the trendy gadgets, they all do about the same thing.
    You basically want to know your:
    Date - The day of your exercise
    Time - how long to walk or run/walk
    Distance - Km/Miles

    These are optional:
    Calories burned
    Pace (How fast you are going.)

    If you don't have access to a runner's watch that's OK.
    No problem...
    Just mark your distance using your car's odometer. Some parks or school tracks have the distances marked?
    Tip: 1 distance around a track is 1/4 of a mile.
    Don't forget to check when you left, so you can time your run too or bring your watch.
    The plan for the Newbie - your first full week starting on a Sunday or Monday.
    • Do stretches  5 to 10 minutes 
    • Walk for a nice 10 minutes in the beginning
    • Pick up your pace to a jog for only a minute
    • Walk for 2minutes
    • Keep repeating this for a total of an half hour

    The Plan for the Come Back Runner - your first full week starting on a Sunday or Monday.
    It's a Long Term Goal 
    • Stretches for 5 to 10 minutes
    • walk for 10 minutes in the beginning
    • Run for 30 minutes, but every 10 minutes walk for 1minute. OR Run for 10 to 15 minutes with a stretch/walk break in between.
    • Total walks are 3 or more if needed.
    • Cool down and walk for 15 more minutes.
    Total workout is 45 minutes every Sunday, Tuesday and Saturday
    On your rest days try to be active either walking or cross-training.
    Try to stay relaxed when you run and don't think speed, make the run comfortable enough so that you are able to talk to yourself out-loud or with another person without excessive panting.
    Things to watch out for:

    If you are feeling light headed, experience a headache or any type of intense pain, STOP and go back to walking or rest.
    If you feel there is any concern about the way that you are feeling, inform your doctor immediately.

    (There are risk factors to consider while exercising, so I urge every one of you to get that MEDICAL check-up!)
    Risks:

    • Smoking
    • High Blood Pressure
    • High Blood Cholesterol
    • Over weight/Obesity
    • Diabetes
    • Stress
    • Alcohol
    All of these in excess have a potential to aggravate an exercise program.

    I'm glad you are doing this, you will happy you did too!
    Gilly


    Friday, May 7, 2010

    3 Excellent Stretches For Running!

    Here is a short video on stretching!

    The Top 3 Running Stretches

    While warming up before you do your work-out is good, stretching if done right, will enhance your running.  Some people find that they risk injury doing stretches before, but if done carefully and slowly these stretching exercises provide great flexibility.  
    Here are 3 excellent stretches for running that you can do after a 5 minute walk or light jog warm up. 
    I try to do the calf stretches before I run and after the cool down I do these top 3 running stretches. 
    If you want to find out more about stretching click this link.


    running stretch for the quads
    Kneeling Quad Stretch:
    Kneel on one foot and
    the other knee. If needed,
    hold on to something to
    keep your balance and
    then push your hips forward.

    running stretch for the hamstrings
    Standing High-leg 
    Bent Knee Hamstring Stretch:
    Stand with one foot raised
    onto a table.Keep your
    leg bent and lean your
    chest into your bent knee.

    running stretch for the achilles
    Standing Toe-up Achilles Stretch:
    Stand upright and
    place the ball
    of your foot
    onto a step or
    raised object. Bend

     Click here to learn more about The Stretching Handbook.


    -----------------------------------------------------------
    Copyright © 2010 The Stretching Institute™
    Article by Brad Walker. Brad is a leading stretching and
    sports injury consultant with nearly 20 years experience
    in the health and fitness industry. For more free articles
    on stretching, flexibility and sports injury, subscribe to
    The Stretching & Sports Injury Report by visiting
    The Stretching Institute.
    -----------------------------------------------------------

    Thursday, May 6, 2010

    Choosing Running Shoes For Your Feet

    It's time now to get down to the dirty...
    running shoeI'm talking about your feet and choosing running shoes for your feet which will benefit you on your running (run/walk) program . I've talked about this before and I get lots of questions about what type of running shoe is the best for you feet.

    When you are thinking about purchasing a running shoe, you really have to investigate what type of shoe you really need according  to your foot type.
    Your feet are the most important part of your running program because they are the entrance to how you body absorbs impact.

    Running in the wrong running shoe for too long will change your form and could cost you an injury.
    That shock that comes from your feet hitting the pavement will run up to certain parts of your body that aren't built to absorb impact well. This of course depends on your form and  how you land on that surface.

    Here is example using tires on a car:
    If you were to drive a simple care down a really bumpy road for a month, what would happen to your car? Probably you would have to replace the shocks, there would be some tire issues and last but not least your car, from all that impact, would need adjustments to mechanics within.
    . Change it up a bit by putting super absorbing tires and better shocks and you got yourself a car that loves the bumpy road.
     Choosing running shoes for your feet!

    Three types of shoe categories:

    Motion control 
    Stability  
    Neutral

    What category of shoe do you need?

    Stick your foot in water and then stand on dry pavement, or a paper bag, the deck, the porch...
    Look at your foot print...

    Can you see the whole foot print? 
     
    Flat  or low arch people need arch support to correct the too much motion.  
     Shoe Choices - Stability -100-130 Ibs person/ motion control- 140-200+lbs

    Can you see the whole foot print except for the inside curve?  

    This is close to normal, most of these people have good pronation in the foot and relatively good shock absorption.
    Shoe Choices - Stability/neutral - 100-130 lbs/  Stability -140-185Ibs/ Stability/Motion Control -190-220+lbs

    Can you see some of the foot print with the inside curve of the print extending to the outer center of foot?

    This is a high arch and most of these people need a good cushioned shoe to compensate for the shock. Neutral - 100-185 Ibs/ Neutral, Stability 180-220+lbs



    Tip: Try running around in your backyard with your barefoot.  Running barefoot helps prevent you from running heavy on your feet. You run by gently landing on the front padding of your foot so that the body absorbs the force properly.
    Try to mimic this run when in running shoes.

    It is never too late!

    What is it? Are you walking around numb doing everything for everybody but yourself? What a life... the years go by so fast and then your li...