19 Tips To Running Faster!

19 Tips To Running Faster!

The great thing with running, unlike many other sports, is that it's very simple to objectively measure progress. How are you progressing? Or have you got yourself into a rut? We may not all be destined to become elite runners, but most of us feel pretty psyched when we see even small improvements. The older I get the more I look to small improvements for my motivation.

The following check list may help you pinpoint areas of nutrition, training, motivation, injury prevention, or equipment to address that will help boost you to the next level.

1.Fuel right before runs - have a low fat meal or snack containing low glycemic index carbohydrates 1-3 hours before your run. I personally like oatmeal mixed with Cheerios before my morning run.

2.Core strengthening - Pilates, yoga or simply core strengthening weight workouts. Personalized programs help to strengthen core and major muscle groups important to running, as well as lengthen out tight areas. A more fluid moving, stronger, less injury prone body is the result.

3.Cross-train - even the worlds' fastest female marathoner-Paula Radcliffe-does some of her sessions on a Nordic track (a machine which mimics cross-country skiing). Water running and cycling are also useful to maintain cardiovascular fitness without the constant impact and injury risk. I finally bought a bike a month ago and I love it!

4.Refine your running technique - Your podiatrist or physical therapist can help you with gait analysis. Improving technique can not only make you a better runner, but you may feel less soreness and reduced injuries.

5.Aim to be a healthy weight - a BMI (body mass index) of 20-25 gives us a rough indicator. Running becomes more difficult when we gain weight, conversely, becoming underweight may negatively affect performance and health. I can admit that I actually have gained weight and became faster!

6.Increase your stress gradually - the general rule of thumb is to increase your mileage no more than 10% weekly. This gives the body time to adapt to increased stress and improve while decreasing injury risks.

7.Wear appropriate shoes - that are comfortable and functional for your foot type; and above all learn to recognize when they are past their use-by-date to help avoid injury. Five hundred miles or 6 months are the expiration dates on running shoes!

8. Start runs hydrated - and carry sports drink or gels on runs that are longer than 60-90 mins. Losing even 2% of our body weight through sweat can affect performance. Providing carbohydrate and electrolytes during longer races, will also be a huge benefit to your final time. Weigh yourself before and after a run. Make sure you replace your fluids!

9. Run with a group - if you find it difficult to stay motivated, running with a group, or a running peep can give you a time and place to be consistent with your running.

10. Get in the zone - Load your mp3 with music that uplifts you. Buy run gear you feel great and comfortable in, or map out new run routes to stay inspired. Mix it up!

11. Find a great massage therapist - regular massage improves mobility and flexibility of the muscles, increases blood flow, and relaxes the muscle. All this means recovery from a hard session or race (normally 48-72 hrs) can be reduced by up to 50%! A good massage therapist can also pinpoint problem tight areas before they become injuries. I love mine although I scream when she hits my sore spots!

12. Learn to run faster - do 1-2 runs every week that challenge your pace. This may be an anaerobic threshold run where you hold a faster pace for eg 20mins during your normal run. Other options are hill fartlek sessions-where you run an undulating loop, pushing hard on the uphills-or interval sessions - where a shorter distance is run hard, with a few minutes of jogging between eg 5-6 x 1 mile or 6-8 x 800m.

13. Find a mentor or supporter - this may be someone you admire as a runner, or who makes you feel enthusiastic about your running goals. It may be your coach, partner, or another runner who you catch up with regularly to talk running and how it effects your life.

14. Set goals with training and racing and follow a program. Like anything in life, we are more likely to be successful with a clear vision and tactics.

15. Eat right after runs - consume a meal or snack containing 1-2g carbohydrate/kg of body weight and some protein immediately after runs longer than an hour. I personally drink an Ensure or protein shake as soon as i stop sweating! Glycogen (the muscles main energy source for running) is replaced much faster in this period immediately post training.

16. Utilize and learn to love ice-baths - or cool water soaks, especially after long or hard runs. The effect on recovery is amazing.

17. Race - there's nothing like a race situation to push you to the next level, while also giving you a sense of accomplishment. It's amazing how the legs find another gear to train at as well!

18. Learn to train easy - we are not invincible, and do not become great by running hard every day. In fact injury and chronic fatigue is the more likely outcome! Recovery runs or easy days are crucial to gain the benefits from our harder runs. Do a daily check...are you fatigued when you wake up? That's a day to pull out your bike or run easier.

19. Enlist specialists - get professional advice when needed from qualified and respected Sports Podiatrists, Nutritionists, Physical Therapists, Sports Physicians, Chiropractors, Exercise Physiologists, Coaches, and even Sports Psychologists!

We are unique individuals, and one formula will not be right for everyone. It takes time to figure out what works best for us, but the important thing is that you learn from experience, and enjoy the process of becoming a better, stronger runner.

Web Knee Brace - Support A Torn ACL - Knee Bracing Special Report

Web Knee Brace - Support A Torn ACL - Knee Bracing Special Report

Do you need support for a torn ACL?

At the Conclusion :

At the conclusion of this article we will discuss where to get a well designed knee support, but first we need to cover the basics of knee support for you.

Your ACL (anterior cruciate ligament) is extremely helpful in providing support to your knee joint. Plain and simple. When an injury to the ACL occurs, people will often say things like "I feel like my knee will give out on me". Perhaps you have heard of the phrase for an unstable knee as well, it is otherwise known as a "trick knee".

There are a few different ways in which you can have injured your anterior cruciate ligament. Here is a list of possible ways you could have hurt yourself - Maybe you can relate?

1.) Impact Injury : You could have had an impact injury while playing sports, when someone hit you head on, or from the side. That is a terrible thought to imagine, but it does happen unfortunately.

2.) Self Sustained Injury : Its almost like adding insult to injury when you tear your ACL without some help from someone else, but it is very possible. For example, if you plant your foot and twist, and you are moving at a reasonable speed, this can be all it takes to hurt your knee in many different ways. - Many times individuals will indicate that they noticed a "popping" noise when the ligament is injured.

3.) Miscellaneous Injury Types : People have told us that they have slipped off a curb and tore their ACL. To be truthful, this is more likely if a peron is overweight, due to the fact that you are asking your body to do more work with the added lbs.

These are just three examples of how you can hurt yourself. - We wish it never would have happened to you, but when it does it is time to take your knee stability seriously. (You should never neglect seeing your physician when you hurt your knee of course....)

Surgery is sometimes unavoidable. It has its place. It can help give you back some function in your knee after such an injury has occurred. The down side of surgery is that it is usually costly and you will be required to rest your knee for quite some time. Our question to you is : how many times have you heard of an athlete having "season ending surgery"? The point is, you should weigh the pros and cons of surgery very carefully.

Knee braces are a very useful way to help treat your knee conservatively. The meaningful support that they can provide can really help you feel much more secure; whether you play sports or not. Not only will they help your knee feel more secure, but they can help your wallet feel more secure when you realize that the cost of a brace can be a fraction of a surgical procedure would be... When you are allowed to take this as a conservative route for treatment (per your physician), then an ACL knee brace definitely has its place and should not be overlooked!

Warm-ups And Stretches - Safety Precautions Before Any Physical Activities

Warm-ups And Stretches - Safety Precautions Before Any Physical Activities

People tend to attribute more importance to the actual fitness routine they embark on and pay less attention to the warm-ups that take place before they exercise. In actual fact, warm-ups are just as important. There are safety reasons why an individual should do warm-ups.

Warm-ups are done to stretch your muscles and lubricate your joints. In doing this it is made possible to avoid injury and also discomfort and muscle soreness. However, if you over do your exercise routine you can still become sore the morning after. However, doing warm-ups are not a guarantee that you will be free from discomfort. It helps in reducing the chances of sprains while helping your body adjust to the demands from your exercise.

As you exercise your internal temperature will rise. Warm ups allow your body temperature to increase slowly as raising your temperature too quickly will make you giddy and you might lose consciousness. To ensure that you have a complete workout, it is important to get your muscles warmed up.

Warm-ups are done to ease your body into the exercise routine. Thus, you are warming up your body. This is very similar to cooking in an oven. Using the analogy of warming up the oven before baking a cake, the same mindset applies to workouts: Warm up your muscles before working out. By raising your body temperature slowly, it allows an opportunity for muscles to expand and there is an increase in blood flow to muscles, reducing discomfort the next day.

Warm-ups help to up your metabolic rate and your heart rate, while benefiting your respiratory system's ability. In doing this your body is able to better adjust to the workout you are preparing for. Your joints will also become well lubricated to avoid possible injury during a vigorous exercise routine.

It really is not important the individual sport or reason for your exercising, it is important for all activities to maintain proper care of your muscles, joints and cardiovascular system. This way, you can be sure that you will hit your peak performance with less risk of injury or sprains.

Warm-ups should not be done at a fast rate. They are done in order to slowly prepare your body for a more vigorous workout. A session lasting approximately 15 minutes is adequate. Begin with some stretches of the muscles that you will be using. If you intend on running, you should start of by walking and then change to a jog and finally begin your running. Slowly ease yourself into the harder workout.

Should you be playing a sport with the aim of burning calories, you can choose to do the same activity as a warm-up, only at a much lower pace.

For example, when playing tennis you know you be swinging your arms quickly while you are running. A warm-up activity for such exercises can include stretches for your limbs, back and shoulders.

It is a good idea to walk and swing your arms as if you are playing the game. This will help to lubricate the joints in your shoulders and prevent unnecessary injuries to yourself. By doing this, you will see that your flexibility has improved and the range of actions is wider.

Treatment of an Ankle Sprain

Treatment of an Ankle Sprain

How is an ankle sprain diagnosed? First your doctor will get a complete history of the injury in detail. For example he will ask you when and how the ankle sprain occurred and ask about any prior injuries. Next, your doctor will examine your foot, ankle, and lower leg and even your knee to see if additional injury occurred. He or she may ask you to move your foot up and down and to take a few steps if possible. Your doctor will then carefully try moving your foot and ankle to see if the ligaments are intact. You will need X-rays to evaluate the ankle. X-rays can help find out whether you have any ligament tears, broken bones, or bones that have moved out of their normal positions. X-rays should always be taken for children because of potential injury to the bone's growth plate and possible disruption of normal growth. Sometimes X-rays of both ankles are necessary in order to compare the injured ankle with the one that is healthy.

How is an ankle Sprain treated?

Most ankle sprains need only a period of protection to heal. The healing process takes about four weeks to six weeks.

Early Treatments:

Rest: first 24-48 hours after the injury is considered a critical treatment period and activities need to be curtailed. You may need to use crutches if walking causes pain. Also use of a device to immobilize or splint the ankle (such as a ankle brace or walking boot) may be necessary. ICE: For the first 48 hours post-injury, ice pack and elevate the ankle sprain 20 minutes at a time every 3-4 hours. Do NOT ice a ankle sprain for more than 20 minutes at a time!! You will not be helping heal the ankle sprain any faster, and you can cause damage to the tissues! Compression: Use compression when elevating the ankle sprain in early treatment. Using an Ace bandage, wrap the ankle from the toes all the way up to the top of the calf muscle, overlapping the elastic wrap by one-half of the width of the wrap. The wrap should be snug, but not cutting off circulation to the foot and ankle. So, if your foot becomes cold, blue, or falls asleep, re-wrap! Elevation: Keep your ankle sprain higher than your heart as often as possible

More severe ankle sprain injuries, including complete tears of the ligaments and fractures of the bone may need different treatments and rehabilitation than a simple ankle sprain. Things such as balance exercises, range of motion exercises and ultrasound and electrical stimulation may also be used. Medication Nonsteroidal anti-inflammatory drugs (such as Motrin) may be used to control pain and inflammation

When is Surgery Needed? In more severe cases or injuries that fail to respond to nonsurgical treatment, surgery may be required to adequately treat an ankle sprain. Surgery often involves repairing the damaged ligament or ligaments. The foot and ankle surgeon will select the surgical procedure best suited for your case based on the type and severity of your injury as well as your activity level.

If an ankle sprain is not recognized, and is not treated with the necessary attention and care, chronic problems of pain and instability may result.

Shoulder Area Tendinitis Aka Supra Spinatus Tendinitis

Shoulder Area Tendinitis Aka Supra Spinatus Tendinitis

The Shoulder, Rotator Cuff, and Tears

The shoulder area is the target for a multiplicity of tendinitis and other problems.
Rotator cuff problems such as strain and tears, labrum (Cartilage), long head of the biceps tendinitis, muscle strains and tears, neuritis, arthritis, narrowing acromial-clavicular joint.

Tendinitis (supra spinatus tendinitis) benefits from in-home physical therapy, special supplementation, and non-muscle building exercises. The book “Cure Yourself of Tendinitis (At Home Now).” Can be of great assistance!

What the book, by Dr. Edward G. Holtman D.C. reveals:

1.Discusses each and every area of the body where tendinitis can occur, and how to locate and treat each area.

2.The all-important role that the body's muscles play in the onset and the treatment of tendinitis.

3.What most physical therapists are doing to hurt or impede your progress with tendinitis!

4.The basic theory, or principals, for treating tendinitis anywhere in the body!

5.The reasons all health professionals have, thus far, failed to deliver lasting results with tendinitis (This should be embarrassing!)

6.Why seniors develop tendinitis.

7.How to treat your tendinitis yourself at home with lasting results and at a low cost.

Severe Tears

Severe tears will probably be best handled surgically. But rotator cuff strain or weakness can be rectified by in-home exercises.

What Causes the Various Shoulder Problems to Erupt?

The causes of tendinitis are most often caused by repetitive movement or over-use of the involved body part. Strains and tears from severe use or injury, neuritis from subluxated (slightly out of place) neck and upper thoracic vertebrae, arthritis from injury, ‘normal' wear and tear, Vitamin D Deficiency, and hormonal imbalance.

Bursitis (inflammation of the sack that holds the joint fluid) may also be caused by: Sudden arm jerks, Karate, Baseball, and cross-country skiing.

What are some activities that can initiate shoulder Tendinitis?

Þ Tennis
Þ Golf
Þ Factory Jobs
Þ Chin-ups/Pull-ups
Þ Weight Lifting
Þ Squash
Þ Rock Climbing/Mountaineering
Þ Mechanic Work (Auto)

And many other everyday activities

What Should Be Avoided (If Possible)

Any activity that is listed above should be avoided or considerably reduced until the tendinitis is nearly well. Avoid most physical therapists because they will “encourage” you to do muscle-work exercises and muscle work is the main cause of most tendinitis. The exception to this rule is, opposing muscle work exercises!

What Can Be Done?

Neuritis: Hands on chiropractic, because the cause is most often in the spine.

Arthritis: Shoulder joint manipulation, calcium and vitamin D Supplementation, heat or cold applications.

Bursitis: Cold pack applications for 10 minutes twice daily. Guided movement (Your chiropractor may help you with this procedure)

More Information and About The Author:

Dr. Edward G. Holtman, D.C. has over 40 years experience in treating chiropractic patients and 10 years experience in the field of tendinitis treatment.

The NEW published book, “Cure Yourself of Tendinitis (At Home Now).” Can be ordered by calling our office.

Office hours are 10:30 A.M.- 10:00 P.M. Monday through Saturday Central Standard Time. Office phone: 262-673-5650.

Running On Dirt Can Save Your Knees

Running On Dirt Can Save Your Knees

Around the 1970's jogging become a very popular past time among people looking for a healthier lifestyle. Since then jogging and running have grown rapidly and just about worldwide. Since then we have learned a lot about this great pastime both good and bad. Running and jogging is a fun exercise and a great way to peel yourself off your couch and get outside. You will become healthier, burn calories, and get the feeling of released endorphins. You can even join running groups, meet new people, or enter a local race. Along with the good does come the bad, running or jogging is hard on your body. The impact from hitting the ground takes its toll on your legs, muscles and knees. It is not uncommon for people to experience shin splints, torn muscles or knee pain after a few years of running. Sometimes you can experience problems a few days after you begin running, it all depends on your body and how much care you put into safety and recovery.

There are a lot of ways you can save yourself from injury, including stretching, keeping your shoes up to date, running on softer surfaces, and icing. The easiest method is running on softer service, it does not require any extra work on your end except for maybe driving to a dirt trail is one isn't available within walking distance from your house. The impact is primarily targeted on your knees and heels and after running miles on concrete and asphalt your body has taken a beating. Although you may feel fine it will eventually break down and lead to some kind of injury. Each step you take puts anywhere from 700 to 1000 pounds of pressure on your knee. By running on dirt instead of concrete you are softening the load per step that your knees absorb. If you run primarily on dirt you are protecting yourself from injury and helping keep your knees stronger and healthier. If dirt trails are not available to you try running on grass. Grass is an excellent material to run on as well, but, you will find it slows you down as well. Besides the fact that is slows you down it is an even better material to run on than dirt and extremely lightens the load your knees absorb. You may think sand would be a good option as well since it seems like it would be easy on the knees, and it is, but you also twist and turn your knees with every step in and out of the sand. That will eventually lead to injuries and should not be a material you run on all the time.

If you can avoid running on asphalt or concrete you will save yourself from a greater risk of injury and be a happier runner. Seek out your local trails and start a healthier running lifestyle.

Knee Pain Relief : The Best Knee Braces For Football - How To Find Yours

Knee Pain Relief : The Best Knee Braces For Football - How To Find Yours

If you love to play football and are a person who is searching for knee support, then we suggest you read on... We can help you find the best knee brace for your knee's needs by providing you with information that most knee brace salesmen do not tell you. Typically, they just want to sell you the most expensive knee brace possible, but we will help you escape that problem.

In this article we will not promote a certain style of knee braces, but instead will present some information so that you can make a more informed decision when you go and buy your knee brace.

It is important to remember that not all positions played in football are the same. (You already know this to be true.) Linemen, for example, will need to protect their knees from future injuries due to their one on one battle throughout the game. Down after down, the constant one on one battle of these gigantic players can unfortunately turn into an ACL, MCL, or meniscus tear.

Running backs, conversely, will need to usually have a more low profile knee brace that will not weigh them down while they play. Nevertheless, the support must be there as well.

The point we would like you to take home is that you should always consider the knee injury level before you consider focusing on the sport of football. It is not that football is not significant; its just that the level of the knee injury is more important.

Mild knee injuries usually only need a simple knee sleeve to help keep the knee warm and to help remind you to avoid movements that might induce further pain. The next level up is that of a knee sleeve with a simple hinge mechanism. This is for a mild (plus) knee injury. These hinges usually have medial and lateral uprights that are existent, but not substantial. These uprights will help prevent some side to side movement that might be detrimental. (These knee braces should cost you less than one hundred dollars.)

Once you have a more moderate to severe knee injury, you will need to consider a knee brace that usually has a well designed hinge and more substantial medial and lateral uprights. These will not only remind you not to make excessive movements that will cause you pain, these uprights will pretty much stop these movements from happening.

A quick rule of thumb; the more severe the knee injury, the larger the knee brace.

Lastly, we would like to save you some serious cash by letting you know that custom knee braces are not always the perfect answer for your knees. Unless you have uncommonly shaped knees, a well deigned non custom knee braces will not only serve you very well. Not only that, they will also save you several hundred dollars over fabled custom knee braces.

This information is your starting point to finding the best possible knee brace. This information alone can help you get a a better knee brace for your knee, while saving you some serious money in the process.