Posted by: laurenazalack on: December 7, 2009
Running is without doubt one of the most strenuous forms of exercise and can take a heavy toll on your body unless your are aware of some of the risks and take preventative action. This article explores some of the health risks associated with running and suggests some practical steps to help prevent serious injury.
1. Shin splints (Medial Tibial Stress Syndrome)
These are a very common health risk for runners. It sends shooting pains up your shins and occurs most frequently in those who have recently taking up running. Essentially it is a slight weakness in the muscles that attach your foot to the lower part of your leg.
Preventative action:
- Stretch well before and after running to strengthen the muscles in that area. Over time you should notice the problem disappear as you build up muscle tone.
- If it is painful after running apply ice to your shins and make sure you rest well.
- Try running on softer surfaces like grass rather than concrete until you build some muscle tone, as grass is more cushioned to run on.
2. Joint problems
When you run you have the potential to place the equivalent load of a baby elephant on your joints. These joints are compressed with every step you take and overuse can cause them to become inflamed, painful and sore. This can lead to serious long term joint disorders unless you look after them.
Preventative measures: It is impossible to stop all of the compression experienced by joints when running but you can reduce it significantly by taking some of the following simple measures:
- Buying the right running shoes will absorb some of the strain on your joints by acting as a shock absorber cushioning some of the impact your feet experiences as it hits the ground. Be willing to spend plenty on a top of the range pair of shoes as it will make a difference.
- At the end of a period of running your muscles will have shortened and can sometimes be on the verge of spasm. Take time to stretch for 20-30 minutes as this will help the muscles and tendons to return to their full length and also ease joint pain as compressed joints are stretched out.
3. Lower back problems.
The lower back has to deal with significant pressure both from the surface you are running on and also from the effort of keeping you moving whilst you run. Fell runners and Cross country specialists can suffer significant lower back problems due to the undulating nature of the terrain and constant readjustments being made by the back to compensate, but this is also true of road runners.
Preventative measure:
- Stretch well before AND after a race. Stretching will lengthen the spine and separate the vertebrate, releasing some of the compression caused during running.
- Personally I find Yoga a brilliant form of exercise for lower back problems. Pilates is also good as both forms work on lengthening and strengthening the spine and improving the range of movement available in your lower back. I have found that since taking up Yoga my back and joints have hurt much less after running.
4. Heart Attack
It is certainly true that your risk of suffering a heart attack increases with running for some individuals.
This is because running places huge demands on your cardio vascular system, which requires increased levels of oxygen to keep muscles supplied to enable you to keep running. If you have clogged or restricted arteries, caused by high fat diets, your body can’t keep up the oxygen supply to the heart, causing the heart to stop pumping, leading to a heart attack.
Even healthy individuals can suffer from a heart attack whilst running because of a previously unknown heart condition.
Preventative measures:
- Before you take up running, not matter how well you feel, ensure you have a medical to ensure that you haven’t got any underlying heart problems.
- Eating a low fat diet will reduce furring of the arteries, caused by fat clinging to them that ultimately leads to them becoming restricted.
- Gradually build up your running miles over time to prevent a sudden strain on your cardio vascular system especially if your body is not used to it. Build up in multiples of 2 miles.
7. Muscle tears
Runners are more prone to muscle tears because of the frequency and nature of the stresses that they place on their muscles. Lactic acid, which is caused by a failure of your body to get sufficient oxygen to your muscles, builds up and attacks muscles. Muscles that haven’t been warmed up or down properly may be more susceptible to tears as the lactic acid attacks them.
Preventative measure: Ensure you stretch before and after running to give your muscles maximum flexibility and reduce risk of tears. Shortened muscles are always more prone to tearing or getting pulled.
8. Dehydration
As a runner you need to ensure that your body is well hydrated as dehydration increases muscle fatigue and exhaustion. Most people should drink 2.5 litres of water a day, but if you are running you should consider as much as 5 litres, to replace lost nutrients during a race or long distance run.
Summary
This article has examined some of the health risks faced by runners. It has to be remembered however that there are many more health benefits of running and whilst reading through this article, you may feel daunted by the number of issues raised. As long as you take some of the preventative measures detailed, you should have few worries after all there is always a risk to doing anything!
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Posted by: laurenazalack on: December 6, 2009
The best women’s running shoes are designed to give the feet control, stability and cushioning. If a woman’s shoe has all these features, it ranks among the best shoes. A shoe with control provides a good grip while the woman is in motion or halting, thereby reducing foot injuries and falls. Shoes with motion control are especially recommended for women with flat feet or overpronator. A pair of shoes is considered stable when it controls excessive side-to-side motion and provides less flexibility in the toe area. These are definitely recommended for women who have toe problems and tend to twist their ankles or lose their balance often. Shoes with cushioning are good for women with high arches or underpronators, and women who suffer from heel pain or have poor natural padding. Cushioned shoes have excellent shock absorption qualities. But the cushioning properties of a shoe get eroded after about 400 to 500 miles of running.
The fit of the shoe should be good enough to make any pair worth its price. The best running shoes for women would have a little bit of extra space to wiggle the feet. The shoe should have about a thumbs’ width of space more than the full size of the feet. The middle foot area should have a secure and comfortable resting place beneath it. And there should not be any slippage at the sides near the heel area. If they are also lightweight, they will tire you less and help in running long distance.
Many popular shoe manufacturers make women’s shoes with most of these features. Nike, Brooks, Mizuno, Avia, Saucony and Asics are the brands offering the best women’s running shoes. Their prices range from about $25 to $150 and are offered in a variety of attractive colors and designs. To find out which shoe is best for you, check the fitting thoroughly and discuss your running plan with the store attendants. A shoe that might be best for me may not suit your requirements. So it is advised to search for your best option by seeking the above features in your running shoes. You can find the best running shoes either in a shoe shop or on the Internet.
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Posted by: laurenazalack on: December 5, 2009
At some point in the near future those of use that work out or train will all have to buy ourselves a new pair of trainers which can be quite a daunting experience on two fronts. The trainers that we are currently using are undoubtedly comfortable, we have worn them in and they fit our feet like a pair of feet gloves, but will our new pair fit as good. Secondly, when we walk into the sports store we are confronted by row after row of trainer in every colour possibly conceivable as well as dozens of different makes and then another dozen different styles. It is no wonder that we all hang on to our training shoes for a lot longer than we should do. So what are the tips and pointers that we should take notice of when looking to buy a new pair of sports training shoes or running shoes?
Firstly you need to decide what you will be wearing your sports training shoes for as there are different styles of trainer that are designed for different activities. When you have determined what style of trainer you require you will have narrowed down the choices open to you.
If you are looking for an everyday wear pair of trainers that you will wear when out running as well as taking parting activities and classes at the gym then I would recommend standard cross trainers. These are designed to be a jack of all trades with support and cushioning that helps the joints and feet during a number of different activities. Above all else these trainers should feel as though they were designed specifically with you in mind, they should be so comfortable as these are the trainers you are going to be wearing to most when training. The last thing that you want with your everyday wear trainers is to have to break them in over a few weeks as this will probably create discomfort and even blisters in the worst case.
If you are looking for a pair of trainers for wearing when you are out running on the road then you should look for a lighter pair of trainers than a pair of cross trainers. Trainers for road running need to offer you a lot less support than cross trainers as you will be doing one activity alone on relatively even ground. The fact that you do not need as much support for your joints or feet when out road running dramatically reduces the weight of the trainer making them even more suitable for longer distance road running.
As everybody is different finding a pair of trainers off the shelf that will definitely suit you is very unlikely, you may need to spend a bit of time trying on different makes and styles of trainers as well as trying them with and without sports insoles which will also improve the fit of the trainer.
If you are looking at a pair of trainers for running at the track then you need to be looking to buy a pair of very lightweight running spikes. These afford minimal cushioning as they are as need to be as lightweight as possible to help stave off fatigue when racing. You can get special running spikes for running longer distances which have more cushioning and support to protect your feet, obviously these are not as lightweight as sprinters spikes but the support and cushioning is a very important feature to help avoid injury.
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Posted by: laurenazalack on: December 2, 2009
Training is an important aspect of being a runner. Whether you are a beginner and you are looking to increase your stamina or you’ve been running for a while and want to run faster or train for an event such as a marathon, training is something that is an essential part of the sport.
There is an art to choosing a good training program. The program you choose will depend on your goals and your needs. Here is some advice that will help you find a runner training program that will work for you.
Decide on Your Goals
The first step to choosing a runner training program is to decide on your goals. If you are a beginner, your training program will look a lot different than someone who is running their third marathon.
Sometimes a goal will be personal such as a desire to run five miles without stopping to rest. Other times a goal will be focused on an event such as running a 10K or a marathon. And often, people will run to help them lose weight or to build up their overall state of health.
Once you decide on your goals, write them down and put them in places where you can see them often. Turn the goal statements into affirmations and recite them a few times each day. For example, if you want to use running to help you lose ten pounds, your affirmation could be: “Running is helping me lose ten pounds.”
Choose a Program
Based on your list of goals, you are ready to choose or develop a runner training program that will work for you. If you need help, consult with someone who has more experience than you.
For example, if your goal is to run a marathon, you will want to choose a training schedule that will help you run a successful race. But, there are so many programs out there that it can be difficult choosing the one that is right for you. A beginning marathon runner will not follow the same program as someone who is racing in their fifth marathon.
In general, look for a runner training program that is a little challenging but not out of your reach. You don’t want to get discouraged and then give up.
Stick With It
You can spend a lot of time setting goals and fining a training program, but if you don’t stick with it, your efforts will not mean anything. Everyone has different ways of finding their motivation. Once you find what motivates you, sticking with your training plan will get much easier.
It takes a while to establish a routine. Before a routine is in place, you may feel disorganized or unmotivated. Give yourself a few weeks to establish a good routine before you start getting discouraged. Often, the routine will make you more motivated.
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Posted by: laurenazalack on: December 1, 2009
Playing basketball requires vigorous moves like running, jumping, side-to-side movements, blocking, and shooting. This involves a lot of wear and tear on shoes. In order to reduce wear and tear, basketball players need specially developed shoes, like basketball shoes.
Basketball shoes help in preventing lower body injuries by allowing the players to move quickly and by helping to transfer body weight. At the competitive, level you have to choose proper shoes.
Different players require different types of basketball shoes. Some players, especially power players, need shoes with high tops with maximum ankle support and comfort. Some others, like all-around players, need mid-sole shoes. Speedsters need lightweight, low-top shoes with no restriction of the ankles. Many players use tennis shoes for playing basketball, but there are risks in wearing these shoes, like the increased chance of sliding, becoming injured, and slowing down by weak grip.
Basketball shoes are made up of leather, synthetic leather, or canvas. The most frequently used material is synthetic leather, which is more durable and lightweight than natural leather. Some use only natural leather but these shoes have a tendency to stretch. Many basketball shoes have combinations of synthetic leather and natural leather or textile.
Team shoes feature a highly durable sock liner. Today, there are different styles of basketball shoes on the market. When buying a basketball shoe, the most important things to be noted are durability, support, traction, comfort, and style. There are different shoes for men and women.
Basketball shoes are more advanced than running shoes. When playing on a hardwood floor, you need shoes that provide good traction, both for forefoot and heel. The basketball shoe size must be suitable for the toes, arch, and heel. Many of these shoes have pillow-like landing pads with elastic quality. Many have heel plates for increased support. Basketball shoes are available in different colors or as team colors, and the pricing changes accordingly. These shoes can be purchased directly or online. The price of leather shoes ranges from $35 to $190 for a pair, but canvas shoes are available from as low as $17.
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Posted by: laurenazalack on: November 30, 2009
This article on mens trail running will give you just a brief overview about what trail running is really all about. And it is not only just for men. In fact, this style of running is enjoyed by both young people as well as retired folks, by men as well as women. Cross country running is a terrific way to both get some great exercise as well as enjoy the great outdoors.
This type of running is also better on the joints and ligaments than your standard running on streets, bike paths or tarmac. I hope that after reading this article you will get out there and go for a run with nature. Nothing can be more exhilarating than the smell of pine and damp leaves underfoot as you travel along the paths in between trees and brush. It is such a rush, that only experiencing it can you really understand the joy.
Thankfully, mens trail running, and when I say men I am really including all folks who trail run, is becoming a much bigger sport as years go by. But what is it exactly. What makes this kind of running different from running in the park or on the street? Let me explain.
So many people complain that running becomes boring or too difficult as they age. Running on hard surfaces jars the joints over time, even with today’s super cushioned shoes. But even those who have given up on regular running are able to find a renewed love affair with the outdoors and exercise when taking up trail running. Cross country running is basically any running that takes place in “real” nature. This does not include a nice job around the bike path at your local park.
In fact most of us are used to trails that we hike in on the weekends. Well friends, if you choose to run or jog these trails, give yourself a pat on the back, as you’ve just done some awesome running. One of the great joys of mens trail running is the inexpensiveness of the sport. All you need is a good pair of running shoes made for trails which can be had for less than $100. Join us at my blog where we explore more ways for you to enjoy this style of running for everyone.
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Posted by: laurenazalack on: November 29, 2009
Although running to lose weight is not for everyone, but if you are capable of running, then you will find tremendous benefits. To get the most out of your running exercise, it is important that you follow a few, simple guidelines. After all, you want each running outing to be effective, but also enjoyable. The great thing about using running to lose weight is that you can do it wherever you go. Therefore, if you travel, you can still find a place to run. If it were raining, an indoor treadmill would be the ideal solution.
Running to lose weight has been a favorite option for millions of people. Something about getting outdoors in the fresh air is invigorating, boosting a person’s level of energy and clearing the mind. While you could use a number of exercises to drop pounds, running to lose weight works exceptionally well, while building up lean muscle and improving the heart and lungs.
As mentioned, if you are going to use running to lose weight, you want to do it the right way. The information below will help you with the various decisions needing to be made.
Proper Running Attire
While running to lose weight should be fun, if you were not wearing the right attire or shoes, you will find the experience a miserable one. The last thing you want to do is come home with a foot full of blisters or sick from not having enough layers on. It is important to wear clothing that provides ventilation, but also clothing that is not too hot or too cool.
Additionally, we strongly recommend that you invest in two to three pairs of high quality running shoes. Then, alternate the shoes each time you go out running to lose weight. This will make your feet more comfortable while reducing the risk of chin splints.
Carbohydrates and Protein
Before you go out running to lose weight, it is important to fuel the body. For this, you should eat a little bit of carbohydrates about 30 to 45 minutes ahead of time. A great option would be a cup of cooked pasta, topped with a little bit of protein in the form of chicken or cheese.
Safety
Of course, whether you plan to go running to lose weight during the day or nighttime hours, you always want to put safety first. Sure, listening to an MP3 player or iPod makes the time go faster but it also blocks out your hearing. Unfortunately, many people have been attacked while running and listening to music, having been snuck up on from behind. Instead, stay in populated areas, use well-lit roads, parks, or paths, avoid the headphones, and if possible, run with a friend or dog.
Remember, in addition to running to lose weight, you can also incorporate various forms of exercise, breaking up the routine to make it more interesting. For example, you might start running to lose weight on Monday, Wednesday, and Friday, and then bike, swim, or hike on Tuesday and Thursday.
In addition, for the greatest success, it is imperative that you start on a healthy diet, trying to keep calorie intake between 1,200 and 1,500 daily. By choosing the right foods, especially those high in fiber that will make you feel full, you will actually eat more but with fewer calories
By using running to lose weight, you will easily burn 200 to 300 calories every day. When you add that up over the course of a week, you have lost one to two pounds, which is considered a healthy weight loss goal. Keep in mind that a pound is equivalent to 3,500 calories. Therefore, if you can use running to lose weight along with other exercise options and a diet of fewer calories, you can be certain the pounds will begin to fade.
In addition to enjoying the benefits to the body by running to lose weight, you will also enjoy benefits for the mind. Running is an excellent way to de-stress and relax. Since stress has also been shown to have a direct link to weight gain, by reducing stress, you have just found yet another benefit of this type of exercise.
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Posted by: laurenazalack on: November 28, 2009
Running is a great exercise but it can really take a toll on the body. Chi running is a new way to approach running that will reduce the chance of injury and help you to get the health benefits without the risk.
65% of runners experience injury and most will have to stop due to injury. With chi running you will learn how to run and prevent yourself from being injured. You will get the techniques your run enjoyable again.
Hot New Exercise
Chi running is a whole new exercise. You will learn a new technique that will allow you to become more aware of your body when you run.
Chi running combines the ideas behind exercises like Tai Chi, yoga and pilates. You will use the idea of focusing on the body to make your running-style more fluid and natural.
You will be taught how to listen to your body and how to use the natural alignment and movement of your body to be able to run without pain or injury. The technique will open a whole new world to you when it comes to how you think about exercising your body.
In The Form
Chi running is all about form. You will learn the right way to hold your body and to use your legs. You will learn how to keep your body aligned and work with good posture to produce a form that will allow you to prevent injury when you run.
The biggest advantage of chi running is being able to use your mind to guide your run. You will have an awareness that will turn it into a leisure activity instead of a hard exercise.
Prevention
Chi running will prevent injuries and help you deal with current injuries. You will learn what you have been doing wrong and how to correct it.
There three main points of concentration. You will learn about overall posture and the form and function of the lower and upper legs. These three points come together to give you the ultimate control over your body and help you to prevent running-related injuries.
This style of run also allows you to be in control. Many times when a person runs they simply let their body guide them. This type of approach is the old way and it is why people get hurt. Chi running, on the other hand, introduces a new idea that puts you in control over your body and allows you to guide your body to free flowing, injury free movement.
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