The preparation that is needed for long-distance running unfortunately has some effect on your joints, especially knees.
The reverse side of such running is the joint pain that most runners feel sooner or later. Let us review where the pain in the joints comes from?
To begin, some people get this pain as a part of their genetic code. Millions of people all over the Globe suffer from arthritis. This disease strikes housewives and athletes alike. Most forms of this arthritis are genetic, but such cases as osteoarthritis are caused by injuries or workouts of the joints. To tell the truth, the problem with osteoarthritis is that it is a continual process that aggravates with time.
Our age and life style are, of course, the most frequent causes of osteoarthritis. The risk of developing one is rather high, and the cure is yet to be found. What is osteoarthritis from the medical point of view?
This is the break of joint cartilage. The problem here is that the pain that is caused by the break is debilitating. When the cartilage breaks, the space between the bones that form a joint narrows and with time and movement wears away. As the bone starts rubbing against another bone, pain increases.
Professional long distance runners are the most susceptible group of people. They get osteoarthritis because of the stress and pressure on the weight-bearing bones of legs. Pounding on the knees and ankles and the common tendency to "never-mind" pain usually worsens the problem. Even a minor injury, like a fall on the knee or sprained joint may become a cause of lifetime pain. The question springs immediately: what can be done to prevent the problem? Scientist claim that glucosamine and chondroitin supplementations are great in reducing inflammation caused by regular long distance running. These supplements usually help to build new cartilage tissue which lessens pain. The positive result in the joints is quite obvious as compared to traditional non-steroidal drugs or anti-inflammatory ones. The latter mask pain as they treat inflammation in the joint only temporarily. What is more, glucosamine and chondroitine are completely natural but not found in our bodies.
To cut the long story short, preventive measures are always better than the treatment. It is wise to do everything to keep your body healthy and fit. However, if you are not able to lessen the stress on your joints for some personal or objective reason, do try to make sure you also do everything to help your body.
Running With Asthma - Tips For Safe Exercise
If you have asthma, you may find it that running or exercising is difficult.
If you want to know the secret to running better with asthma, you may find that you need an entire life change.
In some instances, changing your diet and exercise habits can allow you to run without being disturbed by closing airways and potential asthma attacks.
There are five easy steps that will allow you to master the techniques of running with asthma.
* Lose The Extra Pounds *
If you find yourself with a couple of extra pounds, consider losing them in order to make you run more effectively, even with your asthma. The more you weigh, the more pressure you have on your body and lungs. Especially if you are battling asthma, this extra pressure may be too much to handle.
Also, people who are overweight have other medical problems that can affect your asthma problems.
Once you have shed the pounds, you may find yourself running better with asthma.
* Re-evaluate Your Diet *
Remember that you are what you eat.Look carefully at your diet and throw out anything that is unhealthy.
Ditch the fatty, fried, sugar-coated, and all-around unhealthy foods in your panty and refrigerator.
Studies have shown that if you reduce the amount of fats that you consume, you can actually help your asthma problem.
Also, eating fresh vegetables heavy in magnesium keeps your lungs healthy and your asthma flare-ups at a minimum.
Since allergens can lead to asthma attacks, know which foods serve as your triggers and be sure to avoid those specific items.
Finally, drinking between eight and ten glasses of water each and every day will help to reduce the inflammation in your lungs.
* No Smoking *
Although no one who suffers from asthma should be smoking, you should certainly not combine smoking, asthma, and running or exercising. If you are asthmatic and you do smoke, stop immediately.
Also, reducing the amount of alcohol that you consume on a regular basis will help you by allowing your body to become healthier.
* Set Realistic Goals *
If you are new to running, you are probably not aiming to break any speed records. Instead, set a realistic goal about the distance that you plan to run and your projected pace. Pushing yourself past your limit is often the most common trigger for an asthma attack, so take this into consideration.
If you plan on running on a regular basis, consider developing a plan that will allow you to work slowly but steadily towards your goal. Also, practice breathing exercises that will allow you to maintain proper breaths even while running.
* Know Your Limit *
Everyone has their limit. Typically, with those individuals who suffer from asthma, they have certain warning signs before a full fledged asthma attack. Most often, a tightening feeling in the chest is the first sign that trouble lies ahead. If your body tells you to stop, then by all means obey your body. When running on hot, humid, or cold days, you may need to change your regular routine.
During extreme weather conditions, individuals who suffer from asthma are more likely to experience some type of weather-induced asthma attack.
You should always have your asthma inhaler with you at all times, but especially when running or exercising so that you have the proper medication in the even of an asthma attack.
If you want to know the secret to running better with asthma, you may find that you need an entire life change.
In some instances, changing your diet and exercise habits can allow you to run without being disturbed by closing airways and potential asthma attacks.
There are five easy steps that will allow you to master the techniques of running with asthma.
* Lose The Extra Pounds *
If you find yourself with a couple of extra pounds, consider losing them in order to make you run more effectively, even with your asthma. The more you weigh, the more pressure you have on your body and lungs. Especially if you are battling asthma, this extra pressure may be too much to handle.
Also, people who are overweight have other medical problems that can affect your asthma problems.
Once you have shed the pounds, you may find yourself running better with asthma.
* Re-evaluate Your Diet *
Remember that you are what you eat.Look carefully at your diet and throw out anything that is unhealthy.
Ditch the fatty, fried, sugar-coated, and all-around unhealthy foods in your panty and refrigerator.
Studies have shown that if you reduce the amount of fats that you consume, you can actually help your asthma problem.
Also, eating fresh vegetables heavy in magnesium keeps your lungs healthy and your asthma flare-ups at a minimum.
Since allergens can lead to asthma attacks, know which foods serve as your triggers and be sure to avoid those specific items.
Finally, drinking between eight and ten glasses of water each and every day will help to reduce the inflammation in your lungs.
* No Smoking *
Although no one who suffers from asthma should be smoking, you should certainly not combine smoking, asthma, and running or exercising. If you are asthmatic and you do smoke, stop immediately.
Also, reducing the amount of alcohol that you consume on a regular basis will help you by allowing your body to become healthier.
* Set Realistic Goals *
If you are new to running, you are probably not aiming to break any speed records. Instead, set a realistic goal about the distance that you plan to run and your projected pace. Pushing yourself past your limit is often the most common trigger for an asthma attack, so take this into consideration.
If you plan on running on a regular basis, consider developing a plan that will allow you to work slowly but steadily towards your goal. Also, practice breathing exercises that will allow you to maintain proper breaths even while running.
* Know Your Limit *
Everyone has their limit. Typically, with those individuals who suffer from asthma, they have certain warning signs before a full fledged asthma attack. Most often, a tightening feeling in the chest is the first sign that trouble lies ahead. If your body tells you to stop, then by all means obey your body. When running on hot, humid, or cold days, you may need to change your regular routine.
During extreme weather conditions, individuals who suffer from asthma are more likely to experience some type of weather-induced asthma attack.
You should always have your asthma inhaler with you at all times, but especially when running or exercising so that you have the proper medication in the even of an asthma attack.
Running For Weight Loss
The reason many people start running is because they want to lose weight fast. Running is an excellent cardiovascular activity because you can burn as much as 300 calories when you run for 30 minutes. A simple formula to calculate how much calories you burn after your running session is to multiply your distance in kilometer with your weight in kilogram with 1.04. For example if you weight 80 kilograms and you run 2 kilometers, then your calories burned are:
80kg x 2km x 1.04 = 166.4 calories burned
So if you wish to burn more calories, then increase your running distance. If your running for weight loss is increased by another kilometer to 3 kilometer then your calories burned would be a whopping 249.6.
However, running alone does not help you lose weight if you do not burn enough calories or more than whatever you consume. So it is of utmost importance that you watch your diet and your calorie intake for the day. By running everyday does not grant you the license to eat whatever you want. Eat all you want and you are no longer running for weight loss. Get a healthy diet. Get a combination of high fat foods and high calorie foods but do not overeat. A small portion per meal is good and eat more fruits, vegetables and whole grains.
Before you start running for weight loss, it is best that you visit your physician prior to your running program. This is very important if you are having health problems, overweight or you are a beginner. If you are a beginner it is best that you start off with brisk walking for 30 minutes for the first week. Then if you think that your body is ready, you can start with you running program but start slowly. It is not advisable for you to start fast and far. Start with a running and walk program. You know, run a little then walk.
At any point of time when you are running your body begins to endure pain, it is advisable that you stop running and just walk. If your body is in pain, then listen to your body and stop running. Remember that you are running for weight loss, not running for pain.
To help increase your metabolism when you are running for weight loss, you should drink a lot of water. Drink a glass of warm water before running and drink plenty of water after running and for the rest of the day. Drinking a glass of warm water before running will help your body to burn more calories.
Doing regular running will help you burn more calories and more body fat. You are not going to lose weight just by running for one day. You have to run regularly and persistently. In a week you run for 6 days and 1 day for you to take a break or do some weight lifting. To boost your metabolism and burn your calories even after you stop running, you should do 40 minutes of running. The effect is said to last for a minimum of 19 hours after you have stopped running.
80kg x 2km x 1.04 = 166.4 calories burned
So if you wish to burn more calories, then increase your running distance. If your running for weight loss is increased by another kilometer to 3 kilometer then your calories burned would be a whopping 249.6.
However, running alone does not help you lose weight if you do not burn enough calories or more than whatever you consume. So it is of utmost importance that you watch your diet and your calorie intake for the day. By running everyday does not grant you the license to eat whatever you want. Eat all you want and you are no longer running for weight loss. Get a healthy diet. Get a combination of high fat foods and high calorie foods but do not overeat. A small portion per meal is good and eat more fruits, vegetables and whole grains.
Before you start running for weight loss, it is best that you visit your physician prior to your running program. This is very important if you are having health problems, overweight or you are a beginner. If you are a beginner it is best that you start off with brisk walking for 30 minutes for the first week. Then if you think that your body is ready, you can start with you running program but start slowly. It is not advisable for you to start fast and far. Start with a running and walk program. You know, run a little then walk.
At any point of time when you are running your body begins to endure pain, it is advisable that you stop running and just walk. If your body is in pain, then listen to your body and stop running. Remember that you are running for weight loss, not running for pain.
To help increase your metabolism when you are running for weight loss, you should drink a lot of water. Drink a glass of warm water before running and drink plenty of water after running and for the rest of the day. Drinking a glass of warm water before running will help your body to burn more calories.
Doing regular running will help you burn more calories and more body fat. You are not going to lose weight just by running for one day. You have to run regularly and persistently. In a week you run for 6 days and 1 day for you to take a break or do some weight lifting. To boost your metabolism and burn your calories even after you stop running, you should do 40 minutes of running. The effect is said to last for a minimum of 19 hours after you have stopped running.
Nutrition and Hydration For Runners
Runners may concede that a proper diet is essential in order for them to reach and maintain their goals in the sport, but some will candidly admit that they are hazy on the details. To begin, such a diet should include a certain amount of whole-grain carbohydrates, heart-healthy fat, and lean protein. Nutritionists consider them to be quality sources that will make any runner feel energized.
Different Strokes
Some runners find that stocking up on carbohydrates before long distance events is helpful. At the same time, when sprinters work on building muscle mass with interval training, weight training, and plyometric exercise, they may want to add more protein into their diet to jump-start the process. In every case, runners should consider how the dietary adjustments they make while they are in training will affect their physical health and performance, and their aim should be to make choices that are ideal for both factors.
Caloric Intake
The basic guidelines related to our necessary daily calorie intake might not apply to runners when they are going through a period of intense training, but they can be used as a starting point. Along with considering the recommended caloric intake, runners should keep a daily log for recording the number of calories consumed, the kind of workout they are doing, the way they feel while working out, and how they feel following the workout. Increased fatigue might indicate that they should add to their caloric intake. Also, runners who are at their ideal weight need to consume enough calories every day to ensure that they will not begin to lose weight, which would weaken them.
Since it takes two hours for food to digest, do not exercise immediately after eating a meal. Also, keep in mind that protein and fat may take as long as three to five hours to be absorbed. If you begin to exercise too soon, the blood used to aid digestion will be diverted, and the undigested food will remain in your stomach.
Hydration and Running
The National Athletic Trainers' Association (NATA) recommends drinking 17-20 ounces of sports drink two or three hours before beginning your workout, and an additional 7-10 ounces about 10 to 20 before you exercise. After working out, drink 16 ounces for every pound you have lost in sweat. Note that drinking only water dilutes a runner's blood sodium levels since electrolytes are also needed, and this can lead to muscle spasms, cramping, edema, and gastric stress.
Do not make the mistake of telling yourself that you will "drink when I am thirsty" instead of having a definite hydration plan, because this will prove to be ineffective in balancing your sweat losses. Instead, determine the amount of fluid you need to consume per hour by using weather conditions to calculate your individual sweat rate. It is also more beneficial to sip small amounts of fluid rather than consuming it in large gulps.
Different Strokes
Some runners find that stocking up on carbohydrates before long distance events is helpful. At the same time, when sprinters work on building muscle mass with interval training, weight training, and plyometric exercise, they may want to add more protein into their diet to jump-start the process. In every case, runners should consider how the dietary adjustments they make while they are in training will affect their physical health and performance, and their aim should be to make choices that are ideal for both factors.
Caloric Intake
The basic guidelines related to our necessary daily calorie intake might not apply to runners when they are going through a period of intense training, but they can be used as a starting point. Along with considering the recommended caloric intake, runners should keep a daily log for recording the number of calories consumed, the kind of workout they are doing, the way they feel while working out, and how they feel following the workout. Increased fatigue might indicate that they should add to their caloric intake. Also, runners who are at their ideal weight need to consume enough calories every day to ensure that they will not begin to lose weight, which would weaken them.
Since it takes two hours for food to digest, do not exercise immediately after eating a meal. Also, keep in mind that protein and fat may take as long as three to five hours to be absorbed. If you begin to exercise too soon, the blood used to aid digestion will be diverted, and the undigested food will remain in your stomach.
Hydration and Running
The National Athletic Trainers' Association (NATA) recommends drinking 17-20 ounces of sports drink two or three hours before beginning your workout, and an additional 7-10 ounces about 10 to 20 before you exercise. After working out, drink 16 ounces for every pound you have lost in sweat. Note that drinking only water dilutes a runner's blood sodium levels since electrolytes are also needed, and this can lead to muscle spasms, cramping, edema, and gastric stress.
Do not make the mistake of telling yourself that you will "drink when I am thirsty" instead of having a definite hydration plan, because this will prove to be ineffective in balancing your sweat losses. Instead, determine the amount of fluid you need to consume per hour by using weather conditions to calculate your individual sweat rate. It is also more beneficial to sip small amounts of fluid rather than consuming it in large gulps.
Going From the Couch to 5k Running the Easy Way
Come on now that the Christmas festivities are over it's time to start getting yourself into shape and the best and cheapest way is through running!
Because being a runner doesn't require a huge expense to start with, I suggest you just get out and try it. Here are a few helpful ideas to help make your transition from couch potato to 5k race expert as smooth and fast as is feasible.
Give Yourself a Target To Aim At.
Investigate your first race and book yourself a place on it. After you've made an actual physical commitment and invested some money in to something, you're a lot more likely to commit 100% to it.
Make Sure You Are Fully Prepared
If you want to be able to run the entire 3.1 miles without stopping, you'll need to have progressed your training to performing at least a couple of 30 minute runs almost every week. It's very possible to complete a 5k without stopping with as little as six weeks of dedicated training.
It Doesn't Have To Be Hell To Be Healthy
Getting up out of your couch to 5k running is a wonderful way of meeting people and getting in to great shape at the same time as feeling better about yourself and having more energy. Running a 5k is an excellent starting point for a beginner. They're the shortest race distance with an average finishing time of 30 - 40 minutes.
Have a Bite to Eat
You do need to eat before you set off, but this isn't the time to try something new which might cause digestion problems. You should ideally base your pre race meal on carbohydrates, so something like toast and jam, a bagel and peanut butter or simply a banana and sports drink are safe choices.
The secret to getting up off the couch to 5k running and keeping it going in the future is to building up a solid foundation of fitness in the first place. Don't rush through your running plan because without following a well structured training schedule you risk injury and stagnation.
Instead, build up slowly and try other types of aerobic exercise that build stamina without challenging the body the same way as running. Swimming, rowing and cycling are great for this purpose.
Because being a runner doesn't require a huge expense to start with, I suggest you just get out and try it. Here are a few helpful ideas to help make your transition from couch potato to 5k race expert as smooth and fast as is feasible.
Give Yourself a Target To Aim At.
Investigate your first race and book yourself a place on it. After you've made an actual physical commitment and invested some money in to something, you're a lot more likely to commit 100% to it.
Make Sure You Are Fully Prepared
If you want to be able to run the entire 3.1 miles without stopping, you'll need to have progressed your training to performing at least a couple of 30 minute runs almost every week. It's very possible to complete a 5k without stopping with as little as six weeks of dedicated training.
It Doesn't Have To Be Hell To Be Healthy
Getting up out of your couch to 5k running is a wonderful way of meeting people and getting in to great shape at the same time as feeling better about yourself and having more energy. Running a 5k is an excellent starting point for a beginner. They're the shortest race distance with an average finishing time of 30 - 40 minutes.
Have a Bite to Eat
You do need to eat before you set off, but this isn't the time to try something new which might cause digestion problems. You should ideally base your pre race meal on carbohydrates, so something like toast and jam, a bagel and peanut butter or simply a banana and sports drink are safe choices.
The secret to getting up off the couch to 5k running and keeping it going in the future is to building up a solid foundation of fitness in the first place. Don't rush through your running plan because without following a well structured training schedule you risk injury and stagnation.
Instead, build up slowly and try other types of aerobic exercise that build stamina without challenging the body the same way as running. Swimming, rowing and cycling are great for this purpose.
Subscribe to:
Posts (Atom)