What are some good running shoes for cross country running?
June 27, 2010
Filed under Running Answers
Does anyone know of any specific running shoes that won’t cause shin splints or stress fractures due to running on different terrain? I am a cross country runner and i get shin splints easy when i run on different surfaces. Thanks you for your help (:
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Don’t Let a Stress Fracture Finish Your Marathon
January 1, 2010
Filed under Running
It's a sunny afternoon, and Kendra is out for a run. Not a long run, just a few miles at a moderate pace. She has been training religiously after work on the River Walk. The serenity of the sound of her stride on the boardwalk, the wind off the river. is the perfect way to melt away the stress of work and think about her upcoming marathon. Kendra visualized the finish line, picturing clocking in just ahead of her goal time, getting that medal, and all of her hard work paid off. Suddenly her fantasies are cut short by a vague ache in her left foot. It seems in perfect cadence with the sound of that foot hitting the boardwalk. She wonders what happened. It doesn't seem that bad though, so she completes her run.
The next day, she gets out of the shower and notices that her left foot looks a little swollen. There is a hint of color on the top of her foot, not quite a bruise. She starts to worry. Later that day she has another run planned. But by the end of the day, she finds herself taking her left shoe off at her desk. She wonders why it aches whenever she walks down the hall. That evening, after work she heads out for a run, but the aching turns into a throbbing pain only a mile into the run. She turns around and runs back to the car, wondering if she will have to cancel the hotel room and try to get a partial refund for the entry fee.
This is the classic story of a stress fracture. They happen with all kinds of athletes ranging from pathologically over-trained gymnasts to casual runners. The reason is simple. The amount of stress applied exceeds the body's ability to withstand the load. And something has to give.
Physics geeks know all about Wolf's Law. This law states that when the load applied to a particular bone increases, the external cortical (load-bearing) portion of the bone becomes thicker and stronger as a result. In short, the bone will remodel itself over time, becoming stronger and better able to resist that sort of stress. This increases the bone's capacity to withstand longer and longer runs throughout a period of distance run training. It is also the rationale behind weight-training, and other exercise programs to fight the gradual bone-loss associated with osteoporosis. This of course is a good thing. However, it is possible for this to backfire. And when it does, a stress fracture will result.
When someone comes in to my office with a stress fracture, they usually have some vague pain in the top of the mid-foot, but can't seem to pinpoint the discomfort. They have some swelling, but not a great deal. They seem to remember some bruising, but only when prodded. They usually don't connect the bruising with the onset of pain. They do always seem to discern that running makes it significantly worse. Interestingly, they have also continued to run on it anyway.
Some are smarter than others, and some are tougher than others. I see the full range. The sensible ones come in after only a few aching runs, and having noted some swelling that seems to get worse walking around at work. Some people run until they can barely walk. I had one of theses hobble in after running on it for eight weeks. It was a mess. After some creative surgery and a bone stimulator he is almost back in action, yet the season is all but over. However, it does not have to be that way.
Stress fractures are prevented, first and foremost, by sensible training. Your bones must have the right combination of load (gradually increasing long runs), rest (including light days and adequate sleep), and good nutrition in order for Wolf's Law to prevail. Otherwise your body cannot increase the strength of the bones fast enough to stave off the tiny little crack in the bone that is a stress fracture.
When a stress fracture first occurs, (like in Kendra's case) the crack is not even visible on X-Ray. It can take 4-10 weeks for it to actually show up. If however you continue to run, all of that pounding causes the tiny little crack to become a big crack and then fracture all the way through. This leads to two pieces of bone that may or may not want to get together again. This is clearly visible on X-Ray, but not good. This can lead to surgery (which by the way, is lots of fun for me, but not so much for the patient).
Characteristics that are proven risk factors for stress fractures include high arches, being of female gender, having a wider pelvis, and a limb length discrepancy (meaning one leg is longer than the other). You can increase this risk by running only one side of the road with a steep shoulder (like consistently running against traffic), wearing an inappropriate type of running shoes (not enough cushion/too much motion control), and running on hard surfaces. Runners who might get stress fractures are more likely to encounter problems who are more prone to shin splints, ignore their rest days and have a tendancy to run hard on light days, and add lots of hill training.
Personally, I believe that a Type-A personality combined with blind determination and a penchant for goal attainment is also a solid risk factor; however, this has never been tested in a randomized controlled clinical trial. The reality is that all distance runners have some measure of these traits or they wouldn't think it is a good idea (much less fun) to train for a marathon. But that is why we follow a plan…with planned rest days…to protect ourselves from the innate desire to train more, run longer and "ensure success through greater effort."
If you think you might have a stress fracture (pain worse with running, goes away with rest, maybe some swelling and/or bruising) get checked out. It is easy to fix when it first starts without too much lost training. If however you ignore that aching, sometimes throbbing, pain with each stride, you may find yourself in Kendra's position: thinking of canceled hotel rooms and partial refunds. Instead, play it safe so you can be back on the road, dreaming of the finish chute, friends and family screaming encouragement, a new shiny medal hanging around your neck.
Dr. Christopher Segler is an award-winning foot and ankle surgeon and Ironman triathlon finisher practicing podiatry at the Ankle & Foot Center of Chattanooga. For more information about Achilles tendon pain, stress fractures, and runner's heel pain, you can order a FREE injury prevention monthly newsletter and membership in the "Finisher's Circle" at www.MyRunningDoc.com.
YOGA: Lose Weight and Burn Stress by Yoga Postures
October 28, 2009
Filed under Indoor Activities
Yoga is an ancient system of keeping body and mind healthy. It is practiced in India since seven thousand of years. The Asthanga Yoga and the System known as Patanjalee Yoga is some of the well know set of Yoga Postures. The beginners might be in dilemma about the benefits they might be getting by practicing the Yoga Asanas. Here are some basic primary advantages that a practitioner of yoga postures would expect to have.
THE STRESS BUSTER
It is needless to add that the yoga postures are not only the set of physical exercises. The postures are devised to deliver more than that. The yoga asanas are one of the best successful devices used to decrease the mental stress. With reducing the level of stress, a yoga can help augmenting the strength of our mind to focus more. Practice it and found it yourself.
The lack of physical work and dieting habit can be a good cause for our body fat to accumulate on the limbs wherever it likes. This deposits of fat leads us to obesity and scores of other problems. The regular doers of yoga postures have found that the body weight remains control due to doing a set of selected yoga asanas.
BETTER SHAPING OF BODY
There can be no better factor than our good health that could make us looking fit and in good shape. The yoga practices provide us opportunity to render ourselves healthy and remain always in good shape.
While doing yoga you would not need any exercising machines or any costly gadgets for physical fitness. You can have one yoga mat, one or two pair of yoga wears and a place where you can feel at home. For the beginners it would be better to start from doing the easy yoga postures.
I write short stories and articles about the paintings.
Article Source:http://www.articlesbase.com/yoga-articles/yoga-lose-weight-and-burn-stress-by-yoga-postures-1389915.html
What type of yoga is best for a beginner who is specifically looking to reduce stress?
October 23, 2009
Filed under Yoga Answers
I’m trying to decide between 2 classes being offered locally: Kundalini Yoga and Hatha Yoga. The course descriptions make Hatha sounds a bit more kinetic, but since I’m new to all this I really don’t know which is best. My goal is to reduce stress and muscle tension.
By the way, I am NOT looking to lose weight.
Top 10 causes of stress and how to beat them
August 9, 2009
Filed under Fitness
Beating the cause of stress
Stress is usually caused by too much pressure being put on us by others – or in some cases by ourselves – and if it’s left unchecked, stress can lead to an inability to function effectively, meaning a person will no longer be able to cope with the pressures placed upon them.
Cause of stress: Not having enough time
Frequently you can be running around all day trying to balance all your tasks at work and at home, yet still not manage to tick everything off your list. Sometimes this can be due to the demands that are placed upon you being unrealistic, but often it simply comes down to poor time management and not setting your priorities.
Solution: Learn to manage your time more effectively
It may sound obvious, but better time management really can reduce your stress. Many of us waste a lot of time doing unimportant tasks – so make sure you always prioritise your day and do the important jobs first. Also, do the jobs that you don’t want to do before moving onto the more pleasant tasks, as just thinking about unpleasant jobs can cause stress.
Cause of stress: Unhealthy lifestyle
While some people might adopt an unhealthy lifestyle due to lack of time – for example by turning to fast food because they haven’t time to eat properly – others may have an unhealthy lifestyle because they are already stressed – for example by turning to smoking as coping mechanisms. Whatever the reason, an unhealthy lifestyle can reduce your ability to cope with stress, and in some circumstances it may actually increase your stress levels.
Solution: Adopt a healthier lifestyle!
Having a healthy diet, doing regular exercise, and getting enough sleep means that your body will be able to cope with the stress that is thrown your way. Exercise in particular can be great for stress relief – especially if it involves taking your stress out on a ball or other inanimate object! Also, by knowing you’re leading a healthy lifestyle, you’ll be in a more positive frame of mind and will be better able to cope.
Cause of stress: Taking on too much
You may have a tendency to take on too much both at work and in your home life, perhaps because you don’t want to let people down. If you do this, however, it will frequently lead to you stressing about having too much to do and not managing to achieve everything you have taken on. Trying to take too much on will also mean you won’t be able to give what you do your best.
Solution: Know your limitations and don’t take on too much
It’s better to be honest and tell people what your true limitations are. This way, you can avoid getting unnecessarily stressed by not taking more on than you can comfortably handle at any given time. It’s better to be slightly cautious rather than end up doing more than you should be doing – and remember: it’s not a sign of weakness to ask for a helping hand, so seek help if you need it.
Cause of stress: Conflicts in the workplace or at home
If relationships are strained at home or in the workplace, then it’s more than likely that you’ll be stressed about them. Conflicts might occur due to disagreements about how things should be done – and so you might feel that you have to stand your ground to make progress – but ultimately a lot of hot air will only contribute to your stress levels.
Solution: Avoid unnecessary conflicts
While arguments may not wholly be avoidable, it makes sense to steer clear of or prevent conflicts whenever possible. There’s no need to be argumentative or confrontational; simply try to arrive at a solution that both parties are reasonably happy with. Always remember that frank discussion is better than bitter dispute.
Cause of stress: Inability to accept things as they are
Some people don’t have the ability to accept things as they are or realize that certain situations are out of their control. If you try to change something that you really can’t change, then you’ll just be creating unnecessary stress that you can do without. Plus, all that time spent stressing about it means you’ll be unable to concentrate on the other things that you could be doing – which may make you even more stressed!
Solution: Accept the things you can’t change
Changing a difficult situation is not always possible, and if that’s the case then it is best to accept and come to terms with the fact that you can’t do anything. It may help to talk a situation over with somebody else, as they may be able to help you see it in a more positive light or from a different and less stressful perspective. Talking over things can help to prevent your perception of a situation from getting out of proportion.
Cause of stress: Failure to take time out and relax
Being constantly on the go means that you will be in a heightened state of tension all the time and your body will never have the chance to get rid of your stress. Failing to take time out will also reduce your effectiveness in the long run.
Solution: Take time out and recharge your batteries
Taking a break may mean that you can perform much better afterwards, and as such you will easily make up the time you have used for relaxing as well as feel more refreshed. Even just ‘taking five’ can recharge your batteries and give you greater clarity of thought. Relaxation will help your body return to its normal healthy state.
Cause of stress: Non-work-related issues
Stress may be caused by a non-work-related issue such as a serious illness in the family, having to care for dependents, a bereavement, moving house, or debt problems. Often these issues are unavoidable and not something that you can readily deal with – but it’s worth trying to deal with them rather putting them off or trying to ignore them.
Solution: Take time off or change your working practices
If such issues are causing you stress and an inability to do your job, then it may be best to take time off to deal with the issues. If there’s an ongoing problem, then you could try to approach your employer to ask for more flexible working arrangements – which may allow you to cope better with those issues.
Cause of stress: Failure to see the humour in situations
Some people are often able to laugh in the face of adversity and seem to be able to brush aside problems and deal with them effectively. They essentially don’t allow themselves to become overly stressed! However, other people may not see the humor in some situations, and this may cause them to become more stressed.
Solution: Harness the power of laughter!
Adopting a humorous view towards life’s situations can take the edge off everyday stressors. Not being in ‘serious mode’ all the time can help you to have clearer thinking – and laughing has been clinically proven to lower blood pressure and reduce stress hormones. So, try to see the funny side of things!
Cause of stress: Particular situations that cause stress
Becoming stressed in some situations is sometimes unavoidable, and inevitably there are situations in which we can expect to be stressed from time to time, such as in the workplace or when you’re stuck in a traffic jam and you need to get somewhere quickly.
Solution: Avoid situations that place you under stress
The way to avoid or minimise some of the stress you may be under is to stay away from situations that stress you out. For example, if you get stressed when you shop in the supermarket, try doing your grocery shopping online instead. If, however, a stressful situation is unavoidable – such as being in the workplace – then try to follow some of the other tips in this article, which will help to ease your stress.
Cause of stress: Major life changes
Significant changes in things that we have become accustomed to can be a real cause of stress. For example, changing your job or moving house may be among the most stressful things you will do in your lifetime – which is possibly why most of us try to do it infrequently! Also, the process leading up to the change may be stressful in itself.
Solution: Welcome change as a challenge
If you see change as a positive rather than a negative challenge, then any stress that accompanies the change will be less likely to affect you. A new job or new home, for example, should be viewed as new beginning, and should be something to look forward to rather than fear.
Preventing stress…
There are many causes of stress, as we have seen, but by following some of the solutions suggested here, you should be better able to deal with stress when it arises. Alternatively, if you avoid or deal the causes of stress that we have outlined, you could even avoid stress before it occurs!
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