You Will Survive Running Injuries

Running sometimes hurts; and yes, there will be a day when all of us get injured. Even you! Just like the fact that there are two kinds of cyclists: those who have fallen and those that will fall!

In a recent survey 90% of runners revealed some kind of injury in the last 12 months that resulted in the loss of more than one day of training. Some of us are just more resilient than others. I have several ultra-marathon running patients (yes, they embrace the fact that most of us think they are crazy) who train like maniacs and think that running a 50K on Saturday and then a marathon on Sunday is just a fun weekend in Texas! These people and their considerably more sane counterparts, a group of which I have been fortunate enough to consider myself a member, almost never get injured unless we have an accident like a fall off a curb, get hit by a car, or fall in a pothole. I define those as the "shit happens" injuries and these always seem to happen at the most inopportune time. There are also runners who tend to be injury prone. Those frustrated souls who seem to be in my office or with my physical therapist on a regular basis who often follow the letter of the training programs and still seem to get hurt.

Injuries suck…and often make us borderline crazy! (My husband and children will attest to this fact) So, how do we survive this down time and come back from injury even stronger? Cross-training a.k.a. relative rest is the key! Unless you are fully incapacitated from a severe accident, there is an alternative exercise that should at least keep your endorphin addiction under control. Yes, you need to seek permission to bike or swim or core train, light yoga, etc., whatever your doctor says you can do even if it is only upper body, you need to move! Everyday! Sitting on the couch eating chips and singing woe is me will not cut it! And you will lose all the cardio fitness you have built with your running program. A good rule of thumb is to try and keep to your program by performing the alternate exercise for the planned amount of time you were going to run. This may require some multi-activity circuit training, because if you are anything like me, the first time I tried to swim I lasted all of 15 minutes without thinking I was going to drown; but then I got out of the pool and attacked the stationary bike to finish my planned one hour workout. Flexibility and a willingness to try something else will get your through any injury. The best part is that you may find you even like some of the cross training (remember I did my first triathlon after breaking my foot).

The power of positive thinking is also relevant in this topic. Stop sitting on the couch feeling sorry for yourself and instead make a new plan, a new goal and a new training program. There is always a light at the end of the tunnel (and no, it is not a train). Cross-train, plan and conquer your injury. You will survive and often times be in better shape afterwards!

Prevent Injuries and Enjoy All the Benefits of Running

Running is great exercise, very beneficial for both your body and mind. But if not done properly, it can produce injuries. Here are a few useful tips to know in order to prevent running injuries and enjoy all the benefits of running:

EXERCISE

Do strengthening and stretching exercises so that the muscles which support the knee are better prepared to support the knee joint or absorb the shock before it causes injury injury. 

Warm up before your starting session and then stretch.

It is also important to stretch after your runs because stretching exercises relieve muscle tension, keep muscles flexible and lengthen them.

TAKE IT EASY

It is great to be enthusiastic about running, but trying to do too much from the beginning can cause many injuries. Being highly motivated is awesome, but remember that you have to be patient, perseverant, and build up gradually. Pushing your limits is fine, but don't do it by adding more than 10% mileage each week.

WEAR GOOD RUNNING SHOES

Wearing worn out shoes or the wrong type can aggravate existing problems and also cause injuries in your feet, legs, knees or hips. That is why it is important to get the appropriate kind of shoes and to replace them every 350-500 miles. A salesperson at a running specialty store should be able to help you make a good choice.

FIND A GOOD PLACE TO RUN

The scenery plays an important role in the way you feel about running, but more important than that is the surface you are running on. It is best to choose a surface that will absorb the shock, rather than pass it to your legs. Concrete is a terrible surface for running, since it is about 10 times as hard as asphalt, so try to avoid it. It is best to find grass or dirt trails to run on. Another detail to be taken into account is to try to avoid tight turns. Look for straight paths and slow curves.

CROSS-TRAIN

Many athletes do cross-training when getting back to running after recovering from an injury, but it is a good idea to do cross-training all the time, in order to prevent injury. Alternate running with other low-impact types of exercise every other day. Some non-impact activities that you could try are swimming, water aerobics, biking, or riding the GlideCycle. I recommend that you take a look at the GlideCycle, a revolutionary new trainer that provides great non-impact workout.

 

Ways To Avoid Injuries For Triathlon Beginners

Beginning to train for a triathlon can be as hard as it sounds. Well, it means changing your usual everyday routine and adding some time on the track, on your bike, at the gym, and in the water. But those are not the only things you must consider. You should also think of the possible risks that might happen before during and after your training.

You must remember this: injuries do exist but can be prevented. And the most common are caused by over-training, wrong set of gears, and improper practices. Here are 5 ways to prevent injuries from taking away your triathlon dream:

Stretching – Before you begin your training, you must do some stretching. This would release the tension of your tightened tendon and muscles. There are some studies conducted that people who do not stretch before and after stretching are more prone to injuries. Some also argue about the necessity of stretching but taking outmost precaution would certainly lead you from disregarding this argument.

Training duration – You simply cannot go from 0 to 5k in an instant. You must take it gradually. Over-training often causes injuries. Make sure you take one step at a take and not take on giant leap towards your goal. Keep your training plan realistic. In this way, give your body the time to adapt to the training.

Rest – After training for several hours on one day, your body needs to rest. Again, a good rest would give your body the time to adapt to the training. This would prevent from over stressing your muscles and tendons that can result to injuries.

Footwear – There is a particular shoe for running and cycling. And this should be taken seriously. The most punished part of your body during training and the actual triathlon itself are your feet so make sure that you have the proper footwear for your run and for your bike. Also remember that friction blister is common to those who wear old shoes, shoes with inadequate soles, and improper shoe fitting.

Gears – If you have the history of ankle injury, keeping your ankle protected with braces would be a good idea. Tendonitis, a common effect of over training could be avoided if you wear proper ankle braces. A nice swimwear would give you better movement on water. And since you also have your swimwear on during the entire race, a good and well-fitted one is a must have.

How To Deal With Running Injuries

Running is a fun sport – seriously. Each day, people all over the world partake in the sport. Some run on the track. Others run in their neighborhood. People run in trails and even on the treadmill. No matter where you run or how often you do it, chances are you are either at risk for injury or you have at some point dealt with an injury.

Injuries can be frustrating. For most people, this means that some time needs to be spent away from the sport. For someone who loves it, this is not an easy task. But it is important to note that the easiest and quickest way to heal a running injury is to stop running.

Treating a Running Injury

If you get injured while running, it is important to visit a doctor. They will examine you, take x-rays, and recommend a course of treatment that will have you running again in no time. Some things that can happen while running are:

o Shin splints
o Sprains and strains
o Tendonitis
o Bruises and blisters
o Broken bones

Some injuries are relatively minor and will not require a lot of attention. Other problems, such as tendonitis, can be painful and slow to heal.

What Causes Running Injuries?

There are so many different things that can happen while running that it is hard to pinpoint exactly one thing that can cause running injury. Factors such as shoes that don't fit well or a muscular imbalance are both possible factors. You can also slip on wet pavement or trip over a rock or a stick. In short, there are so many things that can go wrong, the focus should not be on what can cause injury, but on eliminating as many of these factors as possible.

Preventing Running Injuries

Some injuries happen because of an unavoidable accident, such as broken bones caused by a random fall. Others, however, can be prevented by following some basic guidelines.

Proper gear. It is important to wear the proper gear when running, especially with shoes and socks. If you are prone to blisters or other foot problems, it is also a good idea to wear the proper running socks for your situation. Take some time to shop for a shoe that will give you adequate support.

Drink fluids. A lot of running injuries happen because of poor hydration. To prevent this, make sure you drink enough water. Also, be careful not to overdo it. It is rare but some runners drink too much water while running which can also cause your body harm.

Proper nutrition. Following the rules of proper nutrition are also important. Vitamin and mineral deficiencies brought on by the nutrients escaping through excess sweat can also cause injury. For example, low iron levels can result in a higher risk of injury.

Safety gear. If you run at night or in secluded areas, it is important to follow safety precautions. Wear reflective clothing, always bring a cell phone, and tell others where you are going just in case. Some injuries occur because people didn't obey these safety standards.

Running injuries plague a lot of runners. The best thing you can do is try to prevent them. If injury does happen, visit a doctor or a specialist and listen to their suggestions on treating the injury. This will help you get back running in no time.

ChiRunning-Cooperating with the Forces of Nature

ChiRunning combines modern physics with the ancient wisdom of T’ai Chi to create a running form that is easily learned and makes running more effortless and enjoyable.

Recreational Running: How to Avoid and Manage Running Related Injuries

Most runners whether recreational or professional will agree with me that they have been forced out of running one or more times by running related injuries. Whereas it is a fact that running injuries happen, preventing them is worth all the effort and when they happen, knowing how to deal with them is crucial. Recreational running is a fun sport and anybody who is physically able can pursue it regardless of age. It is one of the most effective ways to lose extra body weight and keep it under control. Recreational running has also become a great social activity in our society today. Everyone who has incorporated it in their lifestyle knows the health benefits associated with it. Due to the increased number of people currently engaging in fun running, there are now more cases of running related injuries than there were few years back. I get asked all the time how one can deal with these injuries and since every case is different we are going to look at general ways to avoid or manage running related injuries.

Build your mileage gradually: It is human nature to try and accomplish as much as possible in life within a short time. For running unfortunately, doing too much too soon will only hurt you and discourage you from pursuing your favorite sport. This mainly applies to beginners more than advanced runners. It is important to remember that your body has to adjust to accommodate the any increased physical stress and it can only do so gradually. An increment of around 10 percent of your weekly mileage is enough after every 3 – 6 weeks. In other words, if you are doing 15 miles per week and you want to increase your mileage, you do not need to go past 16.5 miles per week. Bear in mind that your body will need up to 4 weeks to accommodate the increase comfortably.

Avoid running on hard surfaces: Most injuries associated with running are as a result of running on hard surfaces. I am sure there are trails or parks almost every location and making good use of them is paramount. If you like running along paved surfaces, at least make an effort to run on grass or dirt roads or trails once or twice every week. A good time is when you are doing one of your longer runs; it is refreshing to your legs. It is also important to avoid uneven surfaces as these may mess up the alignment of your body especially your legs and back.

Choose the right running shoe: I cannot stress this enough, but the condition of your running shoe greatly determines the number, type and frequency of running related injuries in your running pursuits. In other words, if you choose the wrong shoe type for your feet, the chances are that you be hurt even if the shoes are new. Sometimes you may have the right type of running shoe, but you have exceeded the mileage requirement for the shoe. If you are a beginner and you are not sure what type of running shoe to buy, get advice from running shoe expert or your trainer or more experienced runners. Avoid buying cheap shoe simply because of the price, it may cost you a fortune to treat injuries or even worse case stop you from running altogether.

Supplement recreational running with other activities: Our bodies need a break from running especially when we are tired. Since taking a break has its place in our running schedules, I recommend doing other activities that will yield similar benefits as running, but put less stress in our bodies. Swimming and biking are the two most common and effective supplements to running. Both of these activities lift the pressure away from your legs and in the process allow them to recover without you really taking time off from working out. If swimming is not enough, try running in the pool, this will surely give you a great workout. Swimming and biking are also great for rehabilitation after sustaining an injury.

Take time off from running: As mentioned earlier in this article, our bodies need time to accommodate the physical stress that we are inducing through running. The principle behind training in any sport is to improve performance. This happens through recovery and adaptation. The simple explanation of this fact is when you run you are stressing your muscles and other body systems and they can only be stressed to a certain level. Once that level is reached, fatigue sets in and if you do not stop, your body will break down. The best way to avoid breaking down due to fatigue is to take one or two days off every week from running. If you neglect taking time off, you are calling for trouble, you will get burnout or injured and you may not have a choice but to quit running.

Eat healthy and hydrate well: Most people use recreational running to lose extra weight or control their body weight. Due to bad advice, I have seen people running and still eating wrong foods and drinking highly dehydrating drinks. If the whole idea of running is to be healthy, then it does not make sense to counter that effect with bad eating habits. There is no right or wrong, I believe moderation is the key. Eating a desert once in a while is great and fun, eating it after every meal – well, you can answer that for yourself. It is a fact that carbonated drinks when taken excessively only help to dehydrate your body. Drinking water and non-carbonated sports drinks are highly recommended. Supplements and vitamins also go along way in keeping you away from injuries. So remember always to eat enough to supply just enough energy to meet your daily demands, but not excess that will be stored as fats. Extra body weight makes your body more susceptible to injuries.

Get body massage and bone adjustment: Body massage and bone adjustment are necessary components of recreation running. When you workout, there is wear and tear of the muscles and tissue in your body resulting in waste products such as lactic acid. When these waste products build up in your body, they make your muscles and tissues stiff and as result vulnerable to injuries. Getting a full body massage often will help to get rid of this stiffness. The alignment of the bones may also become bad due to bad running surfaces. Visiting a chiropractor once in a while is a great idea in avoiding bone alignment related injuries.

The injury prevention ways suggested here will only help if you follow them. However it is not an exhaustive list. These are just suggestions that have been proven to work for both professional and recreational runners alike. The best advice when pursuing any sport is to be proactive in avoiding injuries, they are very expensive! Recreational running is fun.

Chris Griffin teaches ChiRunning

Chris Griffin, Master Instructor, demonstrates ChiRunning on Discovery Health Channel's Get Fresh with Sara Snow.
 

 

Is it the shoes? It’s gotta be the shoes.

Same runner, same day, with no instruction given in between videos. On the left, correct nice SHOE LESS forefoot strike. On the right, incorrect, with SHOES, heel strike, braking, straining. Sneakers are designed to affect the way our foot strikes the ground, yet in this video you see it affects what we do in the air. Try this experiment yourself. … "video analysis" gait running "proper technique" form injuries "heel pain" "plantar fascitis" "stress fracture" barefoot …
 

 

Importance Of Training For A Triathlon To Avoid Injuries

Plan remains to be a plan not until some action pushes it to realize its potentials. All of us are capable of making a good start and see our start to its end with each plan that we do. However, our greatest fear is not that we cannot make them. It is the fear that we know our capacities yet we never maximize them nor use parts of them.

In a game of endurance, we have to understand that we should optimize our full strengths and work on our failures as we flex our physical and mental muscles to work. Proper training may help you gather majority of their benefits yet there are always some things that you inertly have which largely contribute to your mastery of the sports.

It all starts with a plan, a goal that is workable. Achievable goals are more likely to lead you to success than those placed beyond your reach. Triathlon training will not only accustom your physical body to the risk of joining the game, it will also recreate your willingness to continue despite the fatigue and the ever-present negative voice that tells you "you wont make it, quit it now or race in vain".

Triathlon trainings vary in length. A few months may move you through a short sprint triathlon but stuffs like Iron Man Triathlon competitions must be taken seriously as to take a minimum of 1 year training period. Considering that the event covers three endurance sports, it is no wonder why even professionals takes years before they can actually master the techniques to win the title.

Anyone has his or her weak sport. And as a rule in triathlon training, one must focus more on the weak sport and save the latter training on your forte. Someone said if you train on a slow mode, you'll get a slow result. If you however modify your training towards the fast mode then the result will also be fast. There must be some truths on this. The sad part though is that we normally can't train consistently.

Your training must not only include routines that will facilitate improvements on the sports involved. You must also get enough practice on adapting yourself on the transition stages. Beginning to train for a triathlon can be as hard as it sounds. Well, it means changing your usual everyday routine and adding some time on the track, on your bike, at the gym, and in the water. But those are not the only things you must consider. You should also think of the possible risks that might happen before during and after your training.

You must remember this: injuries do exist but can be prevented. And the most common are caused by over-training, wrong set of gears, and improper practices. Here are 5 ways to prevent injuries from taking away your triathlon dream:

Stretching – Before you begin your training, you must do some stretching. This would release the tension of your tightened tendon and muscles. There are some studies conducted that people who do not stretch before and after stretching are more prone to injuries. Some also argue about the necessity of stretching but taking outmost precaution would certainly lead you from disregarding this argument.

Training duration – You simply cannot go from 0 to 5k in an instant. You must take it gradually. Over-training often causes injuries. Make sure you take one step at a take and not take on giant leap towards your goal. Keep your training plan realistic. In this way, give your body the time to adapt to the training.

Rest – After training for several hours on one day, your body needs to rest. Again, a good rest would give your body the time to adapt to the training. This would prevent from over stressing your muscles and tendons that can result to injuries.

Footwear – There is a particular shoe for running and cycling. And this should be taken seriously. The most punished part of your body during training and the actual triathlon itself are your feet so make sure that you have the proper footwear for your run and for your bike. Also remember that friction blister is common to those who wear old shoes, shoes with inadequate soles, and improper shoe fitting.

Gears – If you have the history of ankle injury, keeping your ankle protected with braces would be a good idea. Tendonitis, a common effect of over training could be avoided if you wear proper ankle braces. A nice swimwear would give you better movement on water. And since you also have your swimwear on during the entire race, a good and well-fitted one is a must have.

Having the edge on any of the sport would never be enough if all the distance you gathered are bargained with tripping on your swim-run transition. Switching from one momentum to another is not inertly equipped within our system. We must teach our bodies to adjust.

 

Sprinting and Jogging Benefits

 

Performing various cardiovascular exercises has its own advantages and effects. Improved blood pumping rate, reduced cholesterol, fat reduction etc.However various researches point out to the athletic fraternity that a combination of sprinting and jogging would burn the calories and require sufficient endurance from core of the body as well as lower body unlike leisure walks.

The gains to be availed by sprinting is worth the effort There is a substantial amount of peak in the metabolism curve for a longer time horizon than jogging resulting in fat reduction and increase in muscle. it leads to the Hamstring muscle growth. The recovery latency improves the heart and lungs rate. Develops the stamina for long distance runs. Weight loss results are clear enough due to the change in the program leading to a healthy lifestyle.

The whole concept of sprinting boils down to speed and alignment of the upper body relative to foot. Relaxing of arms is mandatory and must be swung while running. Foot must be placed such that it lands completely from heel to toe at one go rather than either of them advancing first to touch the ground and be a cause for injuries.

Range of the stride must be contemplated with huge steps resulting in over stride and the baby steps lead to understride.Relaxation of the mind and body is very much essential while sprinting so as to decrease the chances of fatigue. Repeated cyclical stress of the body must be avoided so as to increase the chances of quick recuperation.

The optimal way to execute this program would be through interval training. In the aforementioned regime it’s necessary for the person to sprint quarter of a distance being earmarked for jogging. Progress is to be made through variation in time duration for each activity as well as intensity. This variation in pattern can be repeated an manipulated so as to suit your needs.

 

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