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.

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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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Saturday Speak: Road Vs Trail Runners by Conny McLean

Do you need trail runners to run trails? To decide what kind of runners you need you first need to ask: what kind of runner are you?

Are you running primarily road? Are you running road-like trails?

• Are your trails logging roads, or walking trails?
• These trails include the dykes, main roads at UBC research forest, lower Hayward Lake railway trail?

Then you don’t need trail specific shoes.

Is your trail running on a variety of different trail types?

• Are you running single track, icy conditions, mud gravel, rocks, roots, steep inclines?
• Trails are considered ‘technical’ running-Incline trail, 5 Peaks Sport series, Mike Lake, Hayward Reservoir trail.

Then you do need trail shoes.

What makes trail running shoes different from road running shoes?

Uppers -the part of the shoe that surrounds the foot

• Road Runners
  • Maximum amount of mesh, minimum amount of leather or synthetic overlay for light weight.
  • Highly breathable due to mesh
  • Mesh may go right to where the upper joins the midsole.

• Trail Runners
  • Less mesh, more leather/synthetic overlay=more protection and more weather proof.
  • Less breathable due to being more weatherproof (Some are available with a GoreTex lining = waterproof and breathable)
  • Leather or synthetic around the lower 1/2”-1” to prevent ‘blowing out the sides caused by side to side motion of technical running
  • Dark colours=show less dirt

Midsoles –the part of the shoe between the upper and the sole

- contains all the shoes cushioning and support features

• Road Runners
  • Hard road running surfaces require more cushioning.
  • The complex support and cushioning technology of road shoes results in the midsole compacting over time and needing to be replaced.
• Trail Runners
  • Softer running surfaces require less cushioning in the shoe.
  • The stiffer the midsole the longer the shoe will last as cushioning ‘packing out’ is not as much of an issue.
  • Softer running surface = less compaction of the midsole
  • Because there is less shock absorption, I recommend against using trail shoes on the road for any distance running.

Outsole – the portion of the shoe that comes in contact with the ground

• Road Runners
  • More flex at the toe off point
  • Average tread

• Trail Runners
  • ‘Lugs’-deep rubber treads- for a better grip
  • Aggressive tread pattern for better traction on a variety of surfaces.
  • Harder and stiffer sole to prevent your feet from feeling the rocks and terrain, often made of a harder wearing carbon rubber.
  • Lower profile puts the runner closer to the ground thus increasing the stability and responsiveness of the runner.
  • Wider outsole is built to withstand the side to side motion that technical trail requires.

All the features of trail runners translate to fewer injuries which can be caused by running on uneven terrain.

• Trail runners are designed to withstand the punishment that technical trail running.
• Thus trail runners will have a longer lifespan on the trail than a road runner.
• If you are do road running and trail running consider owning a pair of road runners and a pair of trail runners.
  • The result will be your road runners lasting longer and your trail running being safer.

The Beginner’s Guide to Running

article post: Woman’s Day.com

Starting a new type of exercise can be intimidating, but it doesn’t have to be if you know where to begin. Running is a popular workout option because it’s rewarding and affordable—all you really need is a pair of sneakers. But there’s a lot to know before hitting the road. WD spoke with professional runners and exercise experts to find out how you can incorporate this high-intensity exercise into your life. Read on for tips on how to get started, stay motivated and avoid injury.

Who Can Start

While it takes little more than motivation and a pair of sneakers to start running, speak to your physician first. “Always get your doctor’s clearance when starting any exercise program—especially if you’re age 45 or above,” says Keri Cawthorne, fitness supervisor and running coach. If you have cardiovascular or underlying health problems, consult your doctor regardless of age. And, “if you’ve been inactive or are overweight, be cautious when first beginning,” says Ironman triathlete and author of Thrive Fitness, Brendan Brazier. Muscular and skeletal problems can occur if you’re not careful, as well as shin splints, back problems and mini or micro tears, according Gregory Florez, spokesperson for the American Council on Exercise (ACE).

How to Get Started

• Walk: The best way to jumpstart running as a hobby is to refrain from doing too much too soon. After clearing it with your doctor, start out by walking at a brisk pace for 30 minutes, three to four times a week, over a four- to six-week period. Once you’ve built up your stamina after regularly walking for about a month or so, “alternate between running and walking until you know you can run the whole time,” suggests Brazier. It’s best to start week one by running for two minutes and walking for four minutes for the duration of your workout. Each week, add a minute to the running portion and subtract a minute from the walking portion. And remember, this is a general rule—the most important thing is to listen to your body and not overdo it.
• Stay Hydrated: Drinking enough water is crucial for both your physical safety and your success as a runner. “Water is the most important thing you can put into your body,” stresses ACE-Certified Exercise Physiologist Fabio Comana. But it’s not enough to just drink water right before you hit the road. “Stay hydrated throughout the day—drink water before, during and after exercise. Never wait until you’re thirsty,” advises Cawthorne. Nicki D’Atellis, private trainer at Reebok Sports Club/New York seconds that and can’t stress enough the importance of water: “Drinking eight 8-oz glasses of water throughout the day (more in the summer) is a good rule of thumb,” she says.
• Don’t Overdo It: Many people start to really love the sport and have a tendency to overdo it. Stick to the 10 percent rule: “Never increase your time or distance more than 10 percent from week to week,” says Brazier. For example, if you run 30 minutes, three times a week, the next week you shouldn’t be running more than 33 minutes for each workout. Even Brazier admits his intense training schedule isn’t too rigid. When his body needs a break, he takes a break. “It’s OK to miss a day when you’re too busy at work or with the kids—don’t beat yourself up,” he insists. Really get to know your body—when your muscles are hurting, it’s time to rest. Remember: Running can be tough at times, but it’s not supposed to be torture.

How to Stay Motivated

• Vary Your Route: Brazier suggests changing up your running route to keep things interesting and to maximize results. “You’ll get bored and become disinterested if you’re running the same path over and over again,” he says. Not only will a good balance of hilly and flat runs keep you coming back for more, but “running on different surfaces helps work the stabilizing muscles which can be overlooked and even neglected when running on flat surfaces,” explains D’Atellis.
• Races: Getting involved with charity and local races is a great way to keep the momentum going and push yourself to the next level. Start out small (5K/3.1-mile races or less) and work your way up. Utilize the Internet and running books for your training plans—The Smart Coach Training Tool from RunnersWorld.com calculates where you’re at with speed and distance, and customizes a plan that’s right for you depending on the type of race you want to run.

How to Prevent Injury

• Warm Up and Cool Down: With a high-intensity workout like running, warming up and cooling down are critical to preventing injury and improving your endurance. “Warm up with five minutes of brisk walking and cool down with five to 10 minutes of the same,” Cawthorne recommends, which will help get your blood flowing and loosen your muscles. “Warming up prepares the body for the physical activity to come. Five to 10 minutes of brisk walking is always good to get ready to run,” suggests Pete McCall, an ACE-certified exercise physiologist.
• Stretch: In order to prevent common running injuries such as runner’s knee, shin splints, ankle sprains and stress fractures, the best thing you can do is stretch. Focus your stretching on the primary muscles used while running—the quadriceps, hamstrings, gluteus maximus and calves. Check out our video series ” Stretches for Joggers” to learn some essential moves. Or try yoga, which also strengthens muscles, builds flexibility and improves posture.
• Invest in Good Shoes: Running in old sneakers or shoes not meant for your specific foot type can lead to all types of injuries. “A proper running shoe can improve performance, protect a runner from injury and provide comfort to the runner—they’re made specifically to enhance the foot and body motions associated with running and to support motion in a forward direction,” explains Karen Langone, DPM. When choosing a shoe, comfort and fit should be your first consideration. After that, the shoe should attempt to provide what your body lacks. If your foot pronates, which means your ankle and foot roll in and the arch flattens, then a supportive shoe would be beneficial. If your foot supinates, which means your ankle and foot roll outward, then a shoe with cushioning can be helpful. “Consultation at a knowledgeable running store can be extremely beneficial to the beginning runner,” Dr. Langone says. Another great resource for determining the type of shoe support you need is the American Podiatric Medical Association’s website runners’ section.
• Strength-Train: Strengthening primary running muscles, from your core to your hamstrings, can help prevent injuries. “For the first few weeks of a running program, you’ll want to back off strength training until your body adjusts, but after that, upper-body, lower-body and core exercises should be incorporated into your weekly routine,” Cawthorne says. Try exercise moves that you can do at home, like squats and lunges for the lower body, push-ups for the upper body, planks for the core and seated rows for arms and back. “The exercises can be modified to suit any level of fitness and can be done anywhere,” Cawthorne says, adding that you should strength-train two or three times per week to improve your performance and prevent injury.

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By Olivia Putnal

Saturday Speak: Compression Socks by Conny McLean

cep running compression socks

WHAT ARE COMPRESSION SOCKS?

Compression socks are special hosiery items designed to help people with circulatory problems.

Originally marketed as a form of medical treatment to those with compromised circulatory systems, many people now find their everyday use beneficial.

HOW DO COMPRESSION SOCKS WORK?

Compression socks use strong elastics to provide graduated pressure to the legs, tightest at the ankles, gradually become less constrictive towards the knees and thighs. By compressing the surface veins, arteries and muscles, the circulating blood is forced through narrower circulatory channels, the arterial pressure is increased which causes more blood to return to the heart and less blood to pool in the feet.

WHAT ARE THE DIFFERENT COMPRESSION LEVELS USED FOR?

Compression socks come in varying levels of compression (tightness).

Compression is measured in millimeter of mercury (symbol: mmHg) is defined as the pressure exerted at the base of a column of fluid.

15-20 mmHg

• The lowest compression level available
• Relieves tired aching legs, used for comfort, occupations requiring long periods of standing, airplane travel

20-30 mmHg,  30-40 mmHg  and   40-50 mmHg

• Dr’s referral required for all levels over 20mmHg
• Relieves mild symptoms (heavy fatigue/aching, mild varicose veins, edema) through to severe symptoms of venous insufficiencies (edema, moderate-severe varicose veins, venous ulcers, prevent or manage deep vein thrombosis).

SO WHY ARE HEALTHY RUNNERS WEARING COMPRESSION SOCKS?

There are claims that running socks will improve a runner’s performance. The claim is as follows:                

1) Arteries are the blood vessels that transport oxygen rich blood from the heart to the organs and muscles.

2) Compression expands the diameter of the artery

3) The result is increased arterial blood circulation and oxygen supply to muscles.

The conclusion being that compression socks = increased blood circulation = more oxygen =enhanced performance.

A quicker Run – it is possible to reduce running time by 5% =12 minutes at a marathon time of 4 hours (CEP)

An easier run – Exertion is reduced by 6% since muscles have to work less (CEP)

A quicker regeneration / recovery

CONFLICTING OPINIONS OF IMPROVED PERFORMANCE

The science of athletic compression socks is relatively new. The claim of increased performance remains inconclusive.

A study done by the American College of Sports Medicine suggests there are no statistically significant differences in maximal oxygen consumption, heart rate or minute ventilation between treadmill runners who wore compression and those who did not.

A study done in Germany established a correlation between the compression socks and improved performances by the participants.

Many runners and triathletes who use them and say compression socks work for them. That shouldn’t be taken lightly.

PROVEN BENEFITS OF ATHLETEIC COMPRESSION SOCKS

1) Muscle support – the pressure exerted by the socks decreases vibration trauma to muscles due to the pounding of running.

2) Shin splint relief – the pressure from compression socks supports the shin muscles and reduces the severity of muscle tearing away from the shin that results in shin splints

3) Achilles heel support – athletic socks have special support for the Achilles heel helping to reduce soreness

4) Faster lactate recovery rate after exercise when wearing the compression socks, suggesting that compression socks might speed recovery after a strenuous workout or a race.

CONCLUSION ?

Athletic compression socks may have an impact on athletic training both in increased performance and decreased recovery times.

They are an effective recovery tool and recovery is an important part of the training process. Better recovery = a stronger body = reduction in injuries =faster runner.

Encounters with Wildlife

Sharing the trail means more than sharing it with other runners, it also means sharing it with wildlife.  While encounters are few and far between when running in a group, there is always the possibility. In addition to remaining calm, here are some tips from BC Conservation Officers should you find yourself in such a predicament:

COYOTE

• timid and will usually run away if challenged.  Coyotes start posing a risk to people when they lose their timidness and become comfortable around humans – this is usually a result of direct or indirect feeding by humans.
• It is an offence to feed dangerous wildlife under the Provincial Wildlife Act.
• If concerned about a coyote encounter or about encountering aggressive coyotes, keep a deterrent handy.
• Deterrents could include: rocks, sticks, banging pots and pans, tin cans filled will rocks or pepper spray (may not be an option in an urban setting).
• If a coyote approaches a person, make yourself look as large as possible – if sitting, stand for example.
• Wave your arms and throw objects at the coyote.  Use a deterrent.
• Shout at the coyote in a loud aggressive voice.
• If the coyote continues to approach don’t run or turn your back on the coyote.  Continue to exaggerate the above gestures and slowly move to safety.

BEAR

• Every bear encounter is unique so there are no steadfast rules which can be applied to every situation.
• If you meet a bear in the wild, try to remain calm. Never approach or chase the bear, instead face the bear without making eye contact and back away slowly. Take the same route out that you came in. Try to keep track of the bear’s location, but again, don’t challenge the bear by making eye contact.
• If the bear makes blowing or snorting noises and then charges and veers off at the last second this is likely defensive behavior so continue to back away.
• Extend your arms above your head appearing as large as you can, talk in a gruff voice, and look for a weapon such as a rock or stick. Try dropping your pack to distract the bear, but only do this if absolutely necessary because the bear could learn to pursue people for their packs.
• Climb a tree as a last resort

COUGAR

• The following are guidelines in the event that you do encounter a cougar:
  • Stay calm and keep the cougar in view.  Pick up children immediately – children frighten easily, the noise and movements they make could provoke an attack.  Back away slowly, ensuring that the animal has a clear avenue of escape.  Make yourself look as large as possible.  Keep the cougar in front of you at all times.
• Never run or turn your back on a cougar.  Sudden movement may provoke an attack.
• If a cougar shows interest or follows you, respond aggressively.  Maintain eye contact with the cougar, show your teeth and make loud noise.  Arm yourself with rocks or sticks as weapons.  Crouch down as little as possible when bending down to pick up things off of the ground.
• If a cougar attacks, fight back.  Convince the cougar you are a threat and not prey.  Use anything you can as a weapon.  Focus your attack on the cougar’s face and eyes.

Information source: http://www.env.gov.bc.ca

Tips for Trail Safety

Tips for Trail Safety
Smart trail use includes adherence to some basis safety practices. Trails are shared recreation amenities and are accessed by a variety of users at the same time. Please be courteous to all users, and remember that pedestrians have the right-of-way. All trail users should stay to the right on the trail.

• Wear reflective material and carry a whistle or noisemaker.
• Own the trail. While using the trails, project alertness, confidence, and determination. Your shoulders are back, you are aware of your surroundings, and you have somewhere to go.
• Go with a buddy. Use the trails with a friend. Two or more trail users can assist each other in the event of accident or injury, and one can always seek help.
• The day is your friend. It’s better to avoid dusk and darkness.
• Use all your senses. Listen for suspicious noises. Don’t wear headphones; they impair your ability to hear someone approaching you from behind. If you sense that an area may be unsafe for you, leave. Use discretion when acknowledging strangers, and follow your intuition about unfamiliar people and areas.
• Take what you need. Carry personal identification. If you use a medication frequently, such as for diabetes or angina, take it and instructions for use with you.
• Leave valuables at home. Don’t make yourself an obvious target. If you must leave valuables in your vehicle while you are on the trails, hide them well before you arrive at the parking area; auto burglaries are all too common.
• Have someone waiting. Always let someone else know where on District trails or parklands you will be going and when you will return, and instruct him or her to call 911 if you do not return as planned.
• Be easy to find. Use marked, authorized trails only.
• Be considerate, aware of your impact on the trail and parklands, and aware of your effect on other park and trail users.
• For everyone’s safety, stay to the right side of the trail, especially when approached from ahead or behind by other trail users, and travel single file around blind curves. When several persons travel side by side, it can be difficult for other trail users to pass safely.
• In some cases, the best approach upon encountering a group of trail users approaching you is to move to the edge of the trail yourself, or off the trail if circumstances permit, stop, and let the group pass you.
• Check behind and to both sides before changing course.
• Use marked, authorized trails only. Respect trail and area closures. Most unmarked (unposted) trails have been created by other park users, tend to erode quickly because they are not well constructed, unnecessarily degrade the view and the plant and animal habitat, and are not maintained or patrolled. The authorized trail route may be a little longer, but using it gives you a little more scenery to enjoy, a little more exercise, and the satisfaction of knowing that you’ve helped preserve your parklands. “Leave no trace.”
• Stay within park boundaries. Fence lines are marked. Please respect the rights and privacy of adjacent property owners.
• Be prepared for the weather. A regional trail or park some distance from your home may have a very different climate. Adequate water supply and sun protection are advised for all outdoor activities in hot, sunny weather. Have several layers of appropriate clothing available if cold, wind, or rain may be present, especially in shady canyons or on exposed ridgetops.
• Please do not disturb or feed wild animals in the parklands. A general rule is that if a wild animal is easily approachable, it may be ill and should be left alone. Inform a park ranger or Volunteer Trail Safety Patrol member if you see an obviously sick animal.

Source: www.parkpatrol.org

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