About Last Night: The Vancouver Running Symposium – Traditional Shoes vs. Minimalist Shoes

Chances are that by now you have come across someone wearing those ‘crazy looking’ toe shoes either at the gym, a fitness event or even at the Golden Globes. And in the running community, the topic of minimalist shoes (a shoe that imitates the feeling of running barefoot) versus traditional shoes has become the source of much debate. I may get raked across the coals by some of my peers for this over-simplified analogy, but it’s kinda like the iphone-Blackberry battle in the cell phone world.

Now I’m a Blackberry girl, I have been for the past eight years, but I do use Mac and have an ipod Nano. I like both brands (this would be where Conny would ‘cough-whore’ me), but certain products have features that I prefer over the other, and they work well in my life. So although I do wear traditional running shoes, I am naturally curious about the minimalist movement.

To find out more on the subject, last night I attended the Vancouver Running Symposium – Traditional Shoes vs. Minimalist Shoes with Conny, Soraiya and two hundred other running geeks.

We arrived early, saved our seats and headed for a quick bite to eat. The event was held at the Hotel Vancouver, so I was instantly a fan. Really, how often do you get to start a running symposium evening off in your favourite hotel lobby bar? No lemondrops were consumed on this excursion, but we did run into our friend Kim.

The event started promptly at 7:00pm with a brief introduction and then a 5-minute (and it was timed) presentation from each of the panel experts (each with his own set of very impressive credentials) on where they stood on the role of traditional footwear versus minimalist footwear in helping running performance and preventing injury.

A short break then took place where you could check out many of the sponsor minimalist products (those awful looking vibrams come in pink), grab a glass of water and popcorn (I never did find out where the popcorn was coming from). We then returned to our seats where three questions were posed to the panel (not exact wording)

1. What type of runner would you prescribe for a recreational runner?
2. What is the goal of footwear in injury prevention?
3. What orientation should shoe designers take in the next five years?

What ensued was a very educational and entertaining (if you like running geek humor) debate.

Here’s what I got out of it:

• A few stats: 80% of runners are heel/toe runners, 20% of runners are forefoot runners and there has been a 59% increase in runners from 2001-2009.
• Research shows the benefit in the use of minimalist shoes over traditional shoes when rehabbing many injuries including acute ankle sprains and plantar fasciitis.
• If you are thinking of making the switch from traditional shoes to minimalist, go slow, don’t expect to change shoes overnight and be able to do your regular training volume. If you are not already a forefoot runner (and 80% of us are not) your body and your running gait will need to adapt. Consider your goals before making the switch.
• When it comes to re-training your gait, get some advice from a professional, youtube can’t teach you everything (ok, I already knew that, but there are many who don’t). Don’t forget about your entire body, form, core, as well hip, ankle and foot mobility.
• Most injuries come from too much too soon or an old injury that was not properly rehabbed and has come back, I repeat most injuries come from too much too soon or an old injury that was not properly rehabbed and has come back.
• Shoes are an element of a good training plan.
• Each shoe manufacturer has their own variation of a minimalist shoe, some are more minimal than others, do your market research.
• Consistent variability – vary terrain, pace, grade, planes, movement and shoes.
• And just like in the iphone-Blackberry scenario, new developments in technology occur rapidly, the shoes you buy today will most likely be outdated in three months!

Will I be making the switch anytime soon? Here’s the interesting part, if you had asked me before Thursday evening, with all of my princess foot issues I would have said unequivocally no. But after listening to the panel and realizing that I am already doing a fair amount of barefoot training (albeit not running) in my Studio and spend a great deal of my time in minimalist shoes (hello Uggs) stranger things can happen. And have you seen the pretty colours they come in?

What do you think?

10 Reasons Running Doesn’t Suck As Much As You Think

When Conny posted this article earlier today by Susan Lacke, I felt it my duty to share.  And without further ado I give you

10 Reasons Running Doesn’t Suck As Much As You Think

The word “running” used to conjure up painful and awkward memories of gym class. My middle-school gym teacher, Mrs. Morey, would stand her roly-poly body at the top of the hill behind our school, barking through a megaphone between bites of beef jerky at us red-faced kids as we ran circles around the track. According to her, running  was supposed to build character, or whatever it is they teach gym teachers to say in gym teacher school.

Needless to say, most of the gasping kids on the track were thinking the same thing: Character? <bleep> you. Choke on your jerky, fatty.

Your first experience with running was probably in gym class. And it’s quite possible it left the same rancid taste in your mouth, with little desire to ever run again. But no more! I hit the reset button on my attitude towards running, and for the last two years, have gone from hating running to loving it (most of the time). Running really doesn’t suck as much as you think. Here’s why:

1. Most races and fun runs are full of hot bodies in very little clothing. Let me repeat that: HOT PEOPLE. WEARING PRACTICALLY NOTHING. Wear sunglasses, and ogle with reckless abandon.
2. You can lose weight by drinking nothing but hot water with lemon. Or you can run for an hour, treat yourself to a cookie and still fit into your skinny jeans. One of these options makes you bitchy; the other makes you rad.
3. Take your iPod with you, and your runs suddenly become a safe place to indulge your love of boy-band music. With enough practice, you can even blend in a couple dance moves from ‘Bye Bye Bye’. Don’t lie: You’ve still got that routine memorized.
4. When your boss, your melodramatic friend and your nagging to-do list won’t leave you alone, calmly put on your running shoes and head out the door. They won’t follow you. It’s a safer alternative to storming out with both middle fingers in the air (though you can -and should- still do this in your head, just for spectacular effect).
5. You’ll discover lululemon pants are good for more than just buying tampons and Cheez-its at Target (I know, ladies. My world was rocked with that discovery, too.).
6. Running is the last place you have to “be a lady.” Sweat, snot and sneaking behind a bush to pee is not only liberating it’s fun, in that giggly-childish-naughty kind of way.
7. Getting a run in before happy hour means you get tipsy on half a glass of wine instead of your usual two. That’s not being a lush, that’s just sound economic planning.
8. Studies have shown that runners have better sex. Sex counts as a cross-training workout, which in turn makes you a better runner, which – hello! – leads to even better sex. Really, the whole thing is full of win-wins.
9. Girls are lucky; there’s an entire industry committed to making us look awesome while getting our sweat on. Workout clothes come in all sorts of cool colors and designs. Jockstraps, on the other hand, will always be ugly with questionable stains.
10. Non-runners will sit on the couch and call you crazy. Those folks, sadly, will never learn what their bodies are capable of. You, on the other hand, will die knowing you completely, totally, unabashedly used up the body that was loaned to you. That’s not crazy. That’s freakin’ awesome.

Read entire article

Meet Susan Lacke

Can You Limit Your Sleep and Sedentary Time To Only 23.5 Hours A Day?

Hey Resolutioners, check out this video. It’s a bit of a longish watch, but very entertaining and informative, and it may even save your life. If you needed another kick in the pants to get yourself moving, consider this your butt kicking.

Now get moving!!!!!!

Strong Core, Strong Body

Article post: 5Ktours.com

Our core muscle group is what supports our entire body.  Maintaining a strong core is essential for the proper form and strength it takes to perform movement correctly.  Without engaging your core muscles we overwork our other muscles and joints in our body, risking possible injury.

Learn why strengthening our core muscle group is so important and try using a few of these exercises from our expert contributors to keep your training effective.

Strong Core, Strong Body

To have a strong core you need to strengthen surrounding and opposing muscle groups including shoulders, back, abdominal muscles as well as the gluteal area. Exercises that I recommend include: planks (side plank as well as prone), bicycle crunches, Pilates exercises, back extension exercises (alternating arm-and-leg superman and superman) push-ups as well as squats and lunges. Focus on quality of the exercises over quantity done.

Core training can be done 4-5x/week as either a complete workout or added to the end of an cardio or strength training session. I also recommend clients work to work on their posture hourly; standing tall with a neutral spine and practice engaging abdominal muscles (imagine you are zipping up a snug pair of jeans and as you are fastening the button pull your abdominal muscles in and up). Work on core stability while you work and sit on a stability ball instead of a chair.

Keri Cawthorne, Owner, Iron Mountain Movement

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The Anatomy Of A Pedal Stroke

A little something for my cycling and spinning friends…ever wonder what muscle groups you are using during each pedal stroke?  Well wonder no more!

Introduction To Pilates

What is Pilates?
The Pilates method is a series of exercises used to increase strength of muscles,tendons, and ligaments, while improving flexibility and stability. It takes the muscles through a full range of motion, strengthening muscles while you lengthen them, with no impact on your joints.

History of Pilates
Pilates was designed by Joseph Pilates, who lived from 1880-1967. His health as a child was poor; consequently he became obsessed with his body and fitness and believed that true health was a balance of physical, mental and spiritual well-being.  He studied all forms of movement such as gymnasts, boxers, dancers and even babies crawling to find out how the body was meant to move.

The Powerhouse and Core
Pilates targets the transverse abdominal muscle, which encircles the waistline, the lower back, gluteus muscles, and the pelvic floor. These four areas make up what is often referred to as the “powerhouse”, our natural weight belt. The powerhouse is responsible for many things, which include good posture, strong back, and flat tummy. In addition to the powerhouse, Pilates also targets the shoulder girdle. Together the powerhouse and the shoulder girdle equal the “core”.

The Principles of Pilates
• Concentration: Thoughts are focused on movement. By visualizing your nervous system will choose best method of movement.
• Control: movements are performed with control originating from mind and centre of the body.
• Centering: All motion begins with from the “core”.
• Breathing: All movements are coordinated with breath.
• Flow: The exercises take you through a wide range of motion in a controlled and flowing manner. Each movement should appear effortless and smooth.
• Precision: mind and body connect for precise controlled movement, hand in hand with control. Each move is calculated and precise that it why there are only 3-8 repetitions of each exercise, Pilates emphasizes quality not quantity.
• Stability: controlling certain body parts while others are in motion.
• Relaxation: Releasing tension in a specific muscle or area and maintaining control and tone.
• Coordination: ability of mind to direct body through movement (mind/body connection).

What are the benefits of regular participation in a Pilates-based fitness program?
• Your body becomes firmer and sleeker, with improved contours and a longer, leaner look.
• You can move more easily, increasing range of motion at your joints and overall flexibility
• Back pain and weakness are reduced as you strengthen the core muscles and stretch shortened muscles.
• Muscle flexibility, joint mobility, coordination and balance all improve steadily.
• Stronger, longer muscles are developed as opposed to bulk.
• Better sleep patterns develop as fatigue, discomfort, and pain are reduced.
• The exercises provide a form of resistance training that stimulates bone density.
• Correct alignment and a stronger “girdle” help to keep the vital organs supported and able to function more efficiently. You also gain flatter abdominals!
• Physical and mental strength and endurance increase making it ideal for people under stress or recovering from injuries. As relaxation is promoted, participants enjoy a sense of calm after a session.
• The exercises can be constantly modified to suit all levels of fitness.
• General health will be enhanced.

Mat Pilates Home Routine
• Warm-up: standing Roll Down, warm-up stretches, abdominal preps
• Hundred
• Bridging
• Thigh Arcs, Thigh Circles
• Roll-up/down
• Single Leg Circles
• Single Straight Leg Stretch
• Single Leg Stretch
• Crisscross
• Corkscrew
• Double Leg Stretch
• Double Straight Leg Stretch
• Rolling Like a Ball
• Seated: Spine Stretch Forward, Spine Twist, Saw
• Shoulder stands
• Pilates Push-ups
• Plank
• Back Extension: Lumbar lift, Leg lift, Superman, Swimming, Swan Dive
• Leg Series: Side Leg, Clamshell, Glutes, Squats/lunges
• Cool down stretches: Cat/Cow, Neck and Back Stretch

Eat Your Water

Article post: July 2011 issue of Runner’s World

Hydrating foods provide plenty of fluid and healthy nutrients to fuel hot summer runs.

Here’s some juicy news: Drinking water isn’t the only way to stay hydrated. According to the Institute of Medicine, 20 percent of your water intake comes from food. “Eating a three-ounce cucumber is like drinking three ounces of water, but better,” says Howard Murad, M.D., author of The Water Secret. Besides being water-rich, vegetables, fruits, and a few other key foods contain nutrients that can boost a runner’s performance and health. In addition to filling your water bottle, add these foods to your diet for hydration, nutrients, and a tasty change of pace.

H2O+ ELECTROLYTES
CANTALOUPE, PEACHES, STRAWBERRIES
These fruits are mostly water and rich in potassium, an electrolyte lost through sweat. “Potassium and sodium work together to maintain fluid levels in the body,” says Wendy Bazilian, Dr.PH., R.D., author of The SuperFoodsRx Diet, “which helps regulate your heartbeat and circulation.” One cup of each contains between five and 10 percent of your daily needs.
WET YOUR APPETITE
Toss strawberries into guacamole. Or make a cool soup: Blend together peaches, cantaloupe, peach nectar, lime juice, and sea salt, says culinary nutritionist Jackie Newgent, R.D.

H2O + VITAMIN C
WATERMELON, KIWI, CITRUS
Vitamin C helps maintain cartilage and joint flexibility, and these fruits provide at least a third of your daily need per serving. It also plays a role in protecting your skin. “UV rays, pollution, and sweat negatively affect your skin,” Bazilian says, and vitamin C counters those effects. A study in the Journal of Agricultural and Food Chemistry found watermelon and kiwi are nearly as healthy six days after being cut, so make fruit salad for the whole week.
WET YOUR APPETITE
Stir-fry tofu, bok choy, and scallion; add grapefruit segments. Combine kiwi with greens, avocado, pistachios, and onion. Toss watermelon with feta and mint.

H2O + CANCER DEFENSE
TOMATOES, BROCCOLI
Tomatoes are rich in lycopene; studies link this antioxidant to a reduced risk of lung, stomach, prostate, breast, colon, and cervical cancer. While it may not seem juicy, broccoli is 90 percent water and contains compounds called isothiocyanates. A 2010 study in the Journal of Medicinal Chemistry found isothiocyanates block a defective gene that causes cells to become cancerous.
WET YOUR APPETITE
Skewer cherry tomatoes and grill until lightly charred; add mozzarella balls, balsamic vinegar, and fresh basil. Stir-fry broccoli with grated ginger; add minced grapes and sunflower seeds.

H2O + RECOVERY
PINEAPPLE, CHERRIES
Both fruits may help you recover and rehydrate postrun. Studies show the enzyme bromelain, found in pineapple, may reduce inflammation and speed muscle repair. “Tart cherries contain anthocyanins and melatonin, which reduce inflammation,” says Russel J. Reiter, Ph.D., professor of cellular and structural biology at the University of Texas Health Science Center.
WET YOUR APPETITE
Skewer pineapple with chicken and bell peppers; brush with teriyaki sauce and grill. Stir minced cherries into dijon mustard.

H2O + IMMUNITY
YOGURT, KEFIR
Studies show that eating probiotic-rich foods can protect you from catching respiratory-tract infections that might otherwise thwart your run. Yogurt usually delivers between one and five strains of probiotics (healthy bacteria); kefir, a yogurtlike drink, can contain up to a dozen. One cup of each also contains 10 to 12 grams of protein, an immune-system building block.
WET YOUR APPETITE
Mix together hummus and yogurt; add lemon juice. Whisk together equal parts maple syrup and kefir for a pancake topping.

H2O + DIGESTION
BEANS
One cup of cooked beans (like kidney, pinto, and garbanzo) provides a half cup of water, as much protein as two eggs, and half your daily fiber needs. Fiber keeps your digestive system moving, helps lower cholesterol, and controls appetite. “Beans are the perfect runner’s food,” says Bazilian. “They’re a balanced combo of carbs and protein, which allows for a slower release of blood sugar for optimal performance.”
WET YOUR APPETITE
Combine beans, celery, onion, olive oil, and red-wine vinegar; add herbs and salt.

Drink Up
Beverages with benefits

CHOCOLATE MILK
Its ideal ratio of protein and carbs helps speed postrun recovery.
COCONUT WATER
The liquid found in green coconuts has fewer calories and more electrolytes than sports drinks.
CONCORD GRAPE JUICE
Research shows it has more antioxidants than other common juices.
ICED GREEN TEA
Compounds called EGCG give it anti-inflammatory properties.

EAT Better: Stick to plain yogurt (which is water-and protein-rich), since sweetened varieties can contain four or more teaspoons of sugar per serving.

By Leslie Goldman

How to Decipher the Yogurt Aisle—Finding Truly Healthy, Weight-loss Options

Article post: acefitness.org

Yogurt, anyone? Here are your choices: low-fat, organic, Greek, light, sugar free, plain, with fruit and non-fat. Huh? With so many “supposedly” healthy choices, picking a yogurt that actually delivers on its promise is no easy task.

When put to the test, San Diego-based registered dietician, Michelle Murphy Zive—who oversees two large health projects at the University of California, San Diego (UCSD) that focus on childhood obesity prevention and access to healthy foods—found that a company’s advertising claims don’t necessarily correspond with the nutritional facts.

Zive’s No. 1 tip for consumers: read the nutrition label and know what to look for. A truly healthy yogurt is low in fat and sugar, high in protein and made with good bacteria. Once you find your tasty preference, eat often. Studies show that yogurt is a great snack to promote weight loss while offering numerous health benefits. The active cultures in yogurt can help with lactose intolerance, constipation, diarrhea, H. pylori infection, inflammatory bowel disease and boost your immune system.

Greek Yogurt Craze

If you’re buying into the Greek yogurt craze, you will be happy to know that this European favorite tends to be healthier than traditional American-style yogurts. Strained multiple times, it takes three pounds of milk to make one pound of Greek yogurt, which makes Greek more nutritious. Compared to American-style yogurt, Greek yogurt also tends to be lower in sugar and fat and higher in protein, which fills you up longer. For people who are trying to lose weight, this snack is ideal for keeping your hunger at bay.

To help you sort out a yogurt aisle near you, we’ve compared several top brands:

The Bottom Line

Even if it sounds healthy, check the nutrition label to be sure.

Low-fat often really means high in sugar. Low in sugar often means high in fat, and if it’s light, it’s likely sweetened artificially. Added fruit translates into more sugar as well.

If you like it sweet, why not add your own fresh fruit and a couple of tablespoons of nuts, such as whole almonds or walnuts? A recent study showed that the extra protein and fiber in nuts increase feelings of satiety and delay gastric emptying—two ways to eat less.

Also, most Americans consume too much sugar. Zive says we can actually “train our bodies” to crave less sugar by cutting back on our overall sugar consumption. Start by eating fewer foods with added sugar and consume more foods with naturally-occurring sugars, such as fruit and low-fat dairy, instead.

Non-fat, plain Greek yogurt is a great start to healthier eating. Couple this by adding a walk, a bike ride or any other physical activity into your daily routine and you’re on your way to overall better health and well-being.

read entire article

Marion Webb is the writer and editor for the American Council on Exercise and is an ACE-certified Personal Trainer and an ACE-certified Group Fitness Instructor

Body Camp: Tabata Style

Tabata was my favourite workout discovery of 2010 and on Monday evening, I formally introduced my Outdoor Body Camp to it…and have been receiving love-to-hate mail ever since.

If you are not familiar with Tabata, it has absolutely nothing to do with a sandwich, is a 16-minute intense interval training routine.  So why would I get love-to-hate mail from a 16-minute workout you ask?  Well, 4 exercises are used, each exercise is performed for 20 seconds of activity at full effort with 10 second rest periods (8 sets) consecutively for a 4 minute duration.  Still not convinced?  I wasn’t either so I added a second Tabata circuit for insurance.

For those who like to play along at home, welcome to Body Camp: Tabata style!

• 10 minute – walk/run

• 1 minute – break

• Tabata Circuit 1:

1.     Speed squat – hands behind head, squat up and down as fast as you can

2.     Split lunge- alternating leg lunges with a jump – modification: walking lunges

3.     Mountain climber – knee into chest – modification: leap frog

4.     Push-up

• 1 minute – break

• 5 minute – walk/run

• Tabata Circuit 2:

1.     Big jump fwd, 2 jumps back

2.     Jumping jacks

3.     Suicide plank – prone plank to plank on elbows and back up, and back down…

4.     Bicycle crunches – done from tabletop position

• 1 minute – break

• Cool down and stretch

The entire workout should take you about an hour, with effects lasting a couple of days! Give it a try and let me know what you think.

How Running Affects Your Body: Weird Science

1 How can someone just as short/tall/skinny/fat as me run so much faster?
Plenty of reasons why your doppelganger leaves you in the dust. Speedwork may be his religion, and you haven’t converted yet. This may be her 50th 10-K, when you’re just stepping up to the distance. He may have a new girlfriend standing on the sidelines; she may have a postpregnancy goal she’s gunning for. “Just because two people are long and lean or have a powerful build doesn’t mean they match up in terms of VO2 max, mental toughness, or injury history,” says Kristen Dieffenbach, Ph.D., assistant professor of athletic coaching education at West Virginia University. Many performance components, such as endurance, pace, turnover, and mental toughness, can be improved with planned, systematic training, except for one very significant one: genetics. “Muscle-fiber type and VO2 max are genetic,” says Jay Dicharry, M.P.T., C.S.C.S., director of SPEED Clinic at the University of Virginia Center for Endurance Sport. “That’s how some people who don’t even train can blow by you on race day.”
Running Rx You can’t change your genetic destiny, but you can greatly influence your performance by training smart, adding speedwork, tempo runs, running-specific drills, and strength training to your routine. Plus, remember there’s a reason it’s called a PR: It’s a personal record. Beat it—not yourself—up.

2 Why does my GI tract act up when I’m running?
Some people get headaches when they’re stressed. Runners get the trots. A 2008 study on 1,281 Dutch runners found that at least 45 percent complained of some gastro-related issue during the run. “The GI tract is very sensitive to stress, and running—or the anticipation before a race—is definitely stressful,” says Darrin Bright, M.D., family physician and sports medicine specialist in Columbus, Ohio.

When you run, your intestines take a double hit: The motion jostles their contents and speeds things along. Plus, blood, essential for your tract to stay on track, is rerouted to vital organs and muscles in your lower half, disrupting the sensitive balance your body has for fluid absorption and possibly causing dehydration, which can lead to cramps that force you to beeline for the bathroom.
Running Rx Dr. Bright recommends putting the ix-nay on bathroom-inducing high-fiber and high-fat foods 24 hours before a race or long run, and fueling up on benign, already-tested, plain meals.

RELATED: Baring It All—The Barefoot Running Trend

Run stronger, longer, and faster with the latest science found in The Runner’s Body.
3 Why do I get so antsy during a prerace taper?
That two-week-ish span where you cut back training volume by about 50 percent gives you time to recover and to become mentally and physically stronger. You probably haven’t felt well-rested in weeks. “Runners typically aren’t used to having all that energy,” says Larry McDaniel, associate professor of physical education at Dakota State University in Madison, South Dakota. “The body gets accustomed to fatigue as a ‘normal’ state.”

Your mind is probably on overdrive, too, thinking about your highly anticipated race day. “A fresh body, coupled with nerves and excitement, can drive you—and those around you—crazy.”
Running Rx Take 10 minutes to visualize the race, and then try not to think about it for the rest of the day. See a movie (avoid Chariots of Fire); read a book (stay away from Born to Run); grab a beer with a nonrunning friend; do some gentle exercise if you must. “I always find that a walk takes the edge off ,” says McDaniel.

4 Why do the nipples of some male runners bleed during a marathon, but those of females don’t?
Karmic payback for women transporting two bouncing cantaloupes for 26.2? Okay, maybe not. Sweat is a mix of water, salt, and a handful of other minerals. When the water evaporates, you’re left with abrasive salt on your nipples, which are front-and-center in a high-sweat zone. “After a few hours, a shirt rubbing against that salt feels like sandpaper,” says Dr. Bright, adding that beginner male runners are most susceptible because men typically sweat more than women, and novices take longer to complete a race. The abrasion causes chafing, which causes bleeding, which causes red stripes down the front of a white shirt, especially near the end of marathons. Women aren’t immune. Even nursing moms can be afflicted. “The skin around your nipples isn’t capable of thickening and getting stronger,” says Dr. Bright, medical director for the Columbus Marathon. The few women he has seen with bloody nipples were wearing no bra, a poorly fitting bra, or a cotton one.
Running Rx Stay hydrated. “When you stop sweating, all you have left on your skin is salt,” says Dr. Bright. “The liquid takes the edge off the salt.” Equipment fixes for men: Protect your teats with circular Band-Aids or NipGuards. Women? A moisture-wicking, properly fitted sports bra.

5 Why does the inside of one ankle get bloody from being hit by the opposite heel, but not the other?
That red tattoo is called a heel whip, and it’s from excessive rotational motion of your foot. Instead of your foot traveling in a forward plane, it makes an arc, causing your heel to nick your anklebone. It doesn’t have to be gory: Heel whips can also just dirty your inside shin. “The extra torsion can be caused by anything from the alignment in your ankle to a hip issue,” says Dicharry, who adds that one side usually bears the bloody brunt because of muscular imbalances.
Running Rx Think about pushing off through the big toe, not the pinky toe, so that your foot swings cleanly forward, and you’ll whip your ankle less. If you need more than just a Band-Aid after a run (e.g., ice packs and Advil for various parts of your lower body), a visit to a physical therapist will help you determine whether you have strength imbalances that can be corrected with single-leg exercises.
6 Why do my legs shake after a hard run?
If your rubbery, burned-out gams had a fuel gauge, it would be firmly on “E.” For beginners, the needle may arrive there as a result of sheer effort. “If your muscles aren’t familiar with a new movement, they become inefficient at contracting and can’t work in a coordinated manner, which results in shaking,” says Michele Olson, Ph.D., C.S.C.S., professor of exercise science at Auburn University in Montgomery, Alabama. (Veteran runners might experience this phenomenon when they attempt push-ups on feeble arms.) For others, it could be that you started too quickly. “When you go out too hard, the oxidative system doesn’t kick in as smoothly as it does when you warm up and work up to a pace,” McDaniel says. “It’s like shifting gears too quickly in a car. You deplete your energy levels prematurely.” The other cause is simply that your muscles are depleted of electrolytes and glycogen—easily accessible fuel on which they run—and the shaking is their way of telling you to fill ‘em up.
Running Rx Warming up prerun is key for beginners and vets. Start slow, and ease into your ultimate goal pace. If you’re running hard for more than 45 minutes, drink eight ounces of sports drink about 20 minutes before you run; the carbs will keep your muscles humming. Postrun, if you’re trying to shake the shakes, walk around, stretch gently, and grab quick fuel, like a sports drink.

7 Why does coffee speed up more than just my legs?
A pre-run prereq for many runners to clear the system on their own terms, java stimulates the muscles in the GI tract faster than Mother Nature; some reports say coffee jolts your system in as little as four minutes. Once you’re out on the road, proceed with caution: Many energy gels have caffeine in them, which may cause your intestines to move as quickly as your legs.
Running Rx In the weeks before an important run or race, determine how much coffee you need for an evac, then sip and lighten your load accordingly. Also, figure out if you can tolerate caffeinated gels. Plan B: Pick a route with a few public restrooms along the way, so you can properly do your business.

8 Why do I feel nauseated after a long run?
You put in 18 miles to be able to eat a burrito, not to feel pukey thinking about one. Blame the decreased appetite on chemistry; a 2008 study published in the American Journal of Physiology found that a 60-minute session of treadmill running increased the amount of the gut hormone peptide YY, an appetite suppressant, and suppressed acylated ghrelin, an appetite stimulant. Full-on nausea? “There’s a good probability you haven’t fueled properly during the run,” says Ilana Katz, M.S., R.D., C.S.S.D., a sports nutritionist in Atlanta. A lack of fuel in your body sends it into a stressed mode, that fight-or-flight mentality where survival—not eating rice, beans, and guac—is key.
Running Rx Try to prevent the problem by taking in about 60 grams of carbs per hour, either through a sports drink, gel, or regular food during your run. “The body can process about one gram of carbs per minute,” says Katz. Postrun, try to knock back something easy, like a recovery drink, within 30 minutes. If you can’t eat right away, don’t worry too much. “Appetite loss is typically short-lived,” says Katz. “Within an hour or two, suddenly you’ll have a major one.”
9 Why do I get headaches during or after a run?
It’s not just because you know you’re returning to the mess you ran away from. Headaches stem from a range of causes, from simple (a too-tight hat) to complex (a proclivity for migraines). Two of the most common reasons are tight muscles and poor hydration. “The trapezius attaches high on your scalp, so if you hold a lot of tension in your upper body as you run, your head could ache,” says Dr. Bright. Headaches are also a symptom of both underdrinking and overdrinking.
Running Rx Shake out your arms and hands and teeter-totter your neck as you run. At home, hold your left ear toward your left shoulder, right toward your right; repeat with the chin. Nail your beverage needs by weighing yourself before and after an hour run (without drinking). Each pound lost equals 16 ounces of fluid you should drink per hour.

10 Why do my bending knees sound like Rice Krispies when I walk down the stairs?
Snap, crackle, pop? Crepitus, the medical term, happens when cartilage, the connective tissue between bones, starts to age, says James Wyrick, M.D., orthopedic surgeon and associate professor at the University of Cincinnati in Ohio. We all start life with quiet, smooth cartilage between our kneecaps and thigh bones, but over time, it becomes gray and old and doesn’t regenerate; most people older than age 30 have some mild crepitus. Weak quads or a tight IT band can pull the kneecaps out of alignment and exacerbate the wear and tear.

Your knees pipe up when they bend past 30 degrees because the kneecap tracks into a groove in your femur—that is, cartilage-weak bone grinds into cartilage-weak bone. “The intensity of the pressure and the different contact points in the groove make the noise,” says Dicharry.
Running Rx “Cracking knees may lead to problems down the line, like arthritis,” says Dicharry. Minimize that chance by strengthening the muscles that control the hips and knees, and keep your lower half in alignment, such as clamshells for the hip; squats for the knees (runnersworld.com/kneestrength).

11 Why is it easier for me to run in the morning and so hard to rally at the end of the day—or vice versa?
Your natural bird persona—lark or owl—is partly determined by genetics. Housed in the hypothalamus, the portion of the brain that also controls sex drive and appetite, your biological clock is difficult to alter. If your forebears coherently discussed the Middle East situation at 7 a.m., you’re likely to feel sharp before the sun comes up, too. If they thought 9 p.m. was the perfect time for dinner, you probably are happy staying up late. “Natural morning people seem to hit their lowest body temperature earlier in the night than evening people do,” says Chris Kline, an exercise physiology researcher at the University of South Carolina who specializes in sleep research. “Their body temperature is warmer when they wake up, so they’re much more ready to go.”
But even early birds aren’t primed to perform at sunrise. “Typically, aerobic capacity is slightly lower in the morning because of a lower core temperature and lower levels of hormones that affect performance,” says Matt Fitzgerald, co-author of The Runner’s Body: How the Latest Science Can Help You Run Stronger, Longer, and Faster. In the late afternoon, the body is naturally the strongest and most flexible it’ll be all day, plus your aerobic capacity is at its highest. “Emotional moods and motivation have been shown to peak in the late afternoon,” says Kline. “Nobody really knows why, but people are typically more willing to push themselves harder in the afternoon.”
Running Rx If you want to hit the track at 6 a.m.—and not hit anybody there over the head with a coffee cup—expose yourself to light, the easiest way to wake up your body, as soon as the alarm goes off. Also, realize that as you age, you naturally become more of a lark. Want to extend your staying power? Exercise either outside, if the sun is still out, or in a bright room two to four hours before bed. “It’s tough to fight biological tendency,” says Ronald Kramer, M.D., medical director of the Colorado Neurological Institute Sleep Disorders Center in Englewood, Colorado. “The important thing is to exercise, any time of day.”

12 Why am I so sore after a marathon, when I’ve done 22-mile training runs?
Did you do your training runs with crowds yelling at you and competitors around you unconsciously prompting you to run faster? Thought not. Whether you’re a 2:30 or a 5:30 marathoner, your race-day pace tends to be at least a smidge—and possibly lots—faster than training days. That’s the difference, says Dr. Bright, between being pleasantly and painfully sore. “You accumulate lactic acid in your muscles by pushing the pace, which brings on premature fatigue,” says Dr. Bright. “Plus, the extra mileage—very few people do a 26-mile training run—causes more micro tears in your muscles, and it’s likely your muscles haven’t totally healed from your training. Race day, they get even more beat up.” The combination nets marathonitis, an acute condition that demands stairs be taken backward and the size of a stride be cut in half.
Running Rx A huge fan of ice baths, Dr. Bright recommends the anti-inflammatory plunge, postrace, for at least five to 10 minutes. Don’t bother taking NSAIDs like ibuprofen. “The newer studies show they really don’t do that much for inflammation,” says Dr. Bright. “And they can potentially put your kidneys at risk.”

13 Why do my legs twitch in bed at night after I’ve run that day?
If your legs are still moving when you’re under the covers, chances are you skimped on a postrun meal. “When you work hard and sweat, you excrete a lot of sodium and calcium, two electrolytes that are responsible for muscle relaxation,” says Olson. “Being iron deficient, especially for women, can also contribute.”
Running Rx Get up and head to the kitchen for a glass of milk and some pretzels. To stave off future problems, make sure to include dairy, salt, and iron, found in lean red meat and spinach, in your meals after a run.
14 Why do my toenails go black?
For regular runners, a black toenail is not a matter of if, it’s when,” says Dr. Bright. Three causes of the black badge: a too-short shoe; a toenail that comes into contact with the roof of the shoe too often; and a runner who uses his toes to grip too hard. However it happens, the result is the same. Blood vessels under the nail break open, which spill blood (which looks black under the opaque nail) into the area between the toe bed and the toenail. “That area isn’t accommodating to blood collection: It’s rigid and restrictive,” says Dr. Bright. “It builds up a lot of pressure quickly.”
Running Rx If the pressure is bothering you and you can handle more hurt, press the end of a paper clip or safety pin, heated with a match, through the nail. “That’s a pretty painful proposition,” says Dr. Bright, who recommends the gentler touch of a doctor. Do it sooner, while the blood is still fluid. If the pain decreases and doesn’t bother you, no need to take action. Either way, the skin below it will heal, the nail will die and fall off. Don’t worry, it’ll grow back someday.

15 Why is it mentally so tough to push myself?
There is, alas, no simple answer to the million-dollar question. Experts confidently proclaim two basic things: The brain controls the amount of pain to which you willingly subject yourself, and the human body inherently does not like pain. “Our brain discourages us from running to the point of disrupting the physiological homeostasis that our bodies depend on to preserve life,” says Fitzgerald, author of Run: The Mind-Body Method of Running by Feel.

“The brain won’t actually allow a true, 100 percent effort.” Robert Weinberg, Ph.D., a professor of sports psychology at Miami University in Ohio, adds that one’s goals may not be aligned with what one is truly willing to physically endure. “You may think you want a sub-three-hour marathon, but you may not be interested in doing the hard work it takes,” he says.
Running Rx “You have to train to suffer,” says Fitzgerald, adding that many runners embrace one type of suffering—usually the high-volume grind—but not the lung- and leg-burning type that creates speed. He recommends intervals, hill repetitions, and tempo runs at least once a week to build your mental muscle. “Discomfort should be an explicit objective of the workout,” he says. Realize you’re not up for that pain? Weinberg suggests pushing yourself more moderately by running with people who are slightly speedier than you are. The peer pressure will unconsciously make you mentally stronger—and faster.

16 Why do I get side stitches?
That pain that rips through your midsection, usually on the right side? Chalk it up to the act of breathing. Or, more accurately, to your diaphragm, the muscle that controls your breathing motion. “It attaches to the liver on the right side,” says Dr. Wyrick. “When you run, the attaching ligaments stretch, which stresses the diaphragm and causes pain.”
Running Rx Slow down or walk so you can take deep, full breaths. Grabbing your right side and squeezing it to support the liver may also end the pain. Another option: When your left foot hits the ground, exhale, which causes your diaphragm to rise; inhale on your right foot, and it falls down, which decreases the stretching. Finally, keep training. Side stitches typically happen to beginners. “Over time, the ligaments become conditioned to the stress,” says Dr. Wyrick.
17 I use the bathroom right before I start, so why do I have to pee midrun?
The urge to detour into the bushes can happen for a couple reasons, says Craig Comiter, M.D., associate professor of urology at Stanford Medical School: As your heart pumps blood more rapidly around your body, your kidneys may produce more urine, especially if you were well-hydrated prior to your run and you drink during it. You may also be dehydrated, and the concentrated urine in your bladder may give you that gotta-go feeling; or, due to a slightly weak sphincter combined with the jostling of running, a bit of urine may leak through the bladder and stimulate the urethra, making you wish you could cross your legs while running. (Pregnancy causes the need for more pitstops, too.)
Running Rx Take a pee break, says Dr. Comiter. If it happens a lot, schedule a pit stop at a urologist’s office.

18 Why do I feel like a genius after a run?
Perhaps the biggest benefit of a great 10-K is that, postrun, you’re sure you could score 1,600 on the SATs (2,400 if you’re under 25) —or at least improve. “Running increases levels of positive neurotransmitters, like endorphins; norepinephrine, which is responsible for alertness; and serotonin, which helps regulate mood,” says Fitzgerald. “Plus, running puts the brain in an ‘alpha-wave’ state, which is associated with feelings of calmness and well-being.” A handful of studies have documented that moving your feet correlates with improving your brain; two conducted at the University of Illinois found that 30 minutes of exercise resulted in up to a 10 percent improvement in cognition, or being more effective in processing a problem or situation. Maybe that stellar score isn’t out of reach.
Running Rx If you really have to ask, maybe you should go for a run.

19 Why does my nose run as fast as my feet?
Don’t chalk it up to empathy. A runny nose, a condition called exercise-induced rhinitis, is most likely due to the increased air flow; as your breathing rate increases, your nose kicks into hyperactivity. “Cool and dry air—or both—have been shown to increase secretions, similar to what we see in exercise-induced asthma,” says James Sublett, M.D., allergist and professor at the University of Louisville School of Medicine in Kentucky. If you’re self-conscious about your drippy schnoz, know you’re not alone: A 2006 study, published in the Annals of Allergy, Asthma & Immunology, surveyed 164 exercisers and found that 40 percent had a runny nose while exercising inside, and 56 percent had one outside.
Running Rx If your runny nose is a serious issue—it continues to run long after your workout and into your very important presentation—you might consider taking an antihistamine, such as Claritin or Zyrtec, or using an over-the-counter saline nasal spray prior to your run. Otherwise, stuff your pockets with tissues, and perfect your farmer’s blow.

20 At the end of a long run or race, why do I question the meaning of life?
I had a client who told me at the end of a marathon, she could see the Virgin Mary,” says Manuel Villacorta, M.S., R.D. “She felt like she was dying.” One of the prominent symptoms of hypoglycemia, or low blood sugar, is angry, depressing thoughts. When your body isn’t receiving the glucose it needs to perform, your brain, the air-traffic controller of your body, springs into action, sending messages—Why are you out here anyway, stupid? —for it to shut down and self-preserve.
Running Rx The day before a long run, eat three nutritionally sound meals and make sure your body’s fuel tank is topped off before you head out. During the run, take in about 30 grams of carbs every 30 to 40 minutes. Before you head out, line up your answers to the inevitable questions (or at least draw up your will).

By By Dimity McDowell

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