Prevention & Treatment of Over-Use Injuries in Spring
Spring is here and you’re ready to really cover some miles. No more ice and snow and miserable winds to hold you back. Watch out though. All the beautiful weather in the world won’t make up for being grounded by overuse injuries. Follow these guidelines to reduce your risk of running yourself into the ground. Maximizing running performance requires you to improve conditioning by overloading – slightly surpassing present functioning levels – both the cardiovascular and musculoskeletal systems. However, excessive overload exceeds the...
read moreAre You Running Yourself Ragged?
When you trip hard on a hidden root or slip on a patch of ice while running, the source of resulting injury is painfully obvious. But sometimes much subtler forces are at work. If you’re injured, fatigued or otherwise hurting, a simple flaw in your running form may be the culprit. Just a slight forward lean at the end of a run or an inch or two extension of your stride on one downhill can lead to a time-out from running for days or even weeks. By understanding and correcting these mistakes, you can reduce injuries and recover...
read moreCold Weather Nutrition
Used with permission from www.jeffgalloway.com and by Nancy Clark, MS RD Some athletes embrace winter’s chill as a welcome change from exercising in summer’s heat. But others complain about hating cold weather. If that’s your stance, remember that exercising with proper nutrition (and layers of dry clothing) offers the opportunity to chase away the chills. After all, an aerobic workout can increase your metabolism by 7 to10 times above the resting level. This means, if you were to exercise hard for an hour and dissipate no...
read moreRace Day Tips
Chafing Especially in warmer weather, chafing is common when logging longer mileage. Trust us, you want to take necessary precautions to avoid this. Chafing most commonly occurs in areas that rub against each other, or are sensitive and come into contact with your clothing. Here are the big ones: Nipples: Rarely an issue for women, men will experience chafing of the nipples very often, resulting in bleeding and discomfort. It is a good idea to cover them with band-aids, “nip guards,” or an anti-chafing cream. Fleet Feet in...
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