Every athlete has experienced abdominal cramping at one time or another while running. Abdominal cramping can be very annoying and painful, causing a runner to have to stop running until the pain goes away. There are a couple of theories on exactly what this pain is and how it can be prevented. The following are the most common causes of abdominal pain and some suggestions on how to alleviate the pain.
Breathing - Probably the most popular theory on abdominal pain right now is due to the athlete’s vigorous breathing while running. This pain is called a "side stitch" and is caused while running because the ligaments in the abdomen attaching the diaphragm to the internal organs get stretched. A side stitch is caused when runners take too shallow breaths, preventing the diaphragm from coming completely down and not allowing the ligaments to relax. Concentrating on taking deep, controlled breaths as well as massaging the area that is causing pain will help to alleviate this problem.
Dehydration - Another common theory about why runners get abdominal cramping is due to dehydration. Dehydration is a common occurrence in runners that can be hard to avoid even if you are consciously trying to stay hydrated. There are many factors that go into getting the proper hydration such as the amount of liquid consumed, temperature of the liquid, timing of the liquid being consumed, amount of sweat being produced, amount of food in the stomach, as well as many other factors. Because the absorption of liquids into the body is such a complex process runners may be suffering from dehydration even if they think they are drinking enough fluids. The best way to avoid dehydration in order to prevent cramping is to find out exactly how much water you should be consuming for your age, weight, and height.
Lactic Acid Build-up - The third theory of abdominal cramping that I hear many athletes talk about is lactic acid build-up. Although many people are familiar with this theory, it doesn't relate much to an abdominal cramping. Basically, lactic acid builds up in the muscles when they are not getting enough oxygen when exercising. When the body isn't getting enough oxygen then it must revert to the anaerobic energy pathway to produce energy which has a by-product of lactic acid. This process is more likely to cause larger muscle groups to become sore and not as much the abdominal cramping that is experienced while running. In either case this process can all together be avoided by better oxygen intact and training.
Abdominal cramping while running is an annoyance that most runners have to deal with at one point or another. Although there are different theories as to what exactly causes this pain there are common ways to help alleviate the pain. Deep breathing, hydration, and pressure over the cramp seem to be the best ways to alleviate abdominal cramping.
Tuesday, December 29, 2009
Tuesday, December 22, 2009
Running With Bunions
A bunion is a large, painful bump on the side of your big toe joint. You also may find the end of your big toe pointing at your second toe. The bump that is created often becomes red and irritated from rubbing against shoes that aren't wide enough to accommodate for the width of your foot.
If you are a runner, then your bunions have even more pressure and rubbing on them then a normal individual does. It can be very frustrating and painful to be an athlete with bunions, since the only permanent way to fix a one is with surgery, which may not fit into someone's schedule, budget, or beliefs. Here are a couple of things that any runner who has bunions needs to know in order to reduce the discomfort of running with bunions.
1. Wearing wide shoes can help to alleviate pain and stop the progression of a bunion. If you are unsure what shoes to buy contact a podiatrist for a list of shoes that would be appropriate to accommodate your
2. To help reduce the rubbing of your first and second toes together, or from your bunion hitting the side of your shoes, consult with a podiatrist about padding and spacers that are available for many bunion patients.
3. It is important that you off-load the bunion as much as possible to prevent its progression. A custom orthotic device can reposition the forces that cause the bunion to form and slow or stop it from progressing. Many runners with bunions prefer this method, since it also makes their running gait more efficient, leading to a more optimized stride and better performance.
4. Surgery may be your best option! If your bunion has progressed to a level that is so painful that it is interfering with your quality of life then bunion surgery to straighten your toes may be your best option. Bunion surgery is a common podiatric procedure and has had a high level of success for many patients. Take a look at Paula Radcliffe…she’s placing in the top of marathons even after her recent bunion surgery!
Bunions are very common disorders that can be painful and burdensome, especially to a runner. The most important thing to do in order to treat your bunion pain is to talk with a podiatrist about non-surgical and surgical ways to help correct symptoms of bunions. As with most issues, the longer you wait the more complex the treatment is likely to be.
If you are a runner, then your bunions have even more pressure and rubbing on them then a normal individual does. It can be very frustrating and painful to be an athlete with bunions, since the only permanent way to fix a one is with surgery, which may not fit into someone's schedule, budget, or beliefs. Here are a couple of things that any runner who has bunions needs to know in order to reduce the discomfort of running with bunions.
1. Wearing wide shoes can help to alleviate pain and stop the progression of a bunion. If you are unsure what shoes to buy contact a podiatrist for a list of shoes that would be appropriate to accommodate your
2. To help reduce the rubbing of your first and second toes together, or from your bunion hitting the side of your shoes, consult with a podiatrist about padding and spacers that are available for many bunion patients.
3. It is important that you off-load the bunion as much as possible to prevent its progression. A custom orthotic device can reposition the forces that cause the bunion to form and slow or stop it from progressing. Many runners with bunions prefer this method, since it also makes their running gait more efficient, leading to a more optimized stride and better performance.
4. Surgery may be your best option! If your bunion has progressed to a level that is so painful that it is interfering with your quality of life then bunion surgery to straighten your toes may be your best option. Bunion surgery is a common podiatric procedure and has had a high level of success for many patients. Take a look at Paula Radcliffe…she’s placing in the top of marathons even after her recent bunion surgery!
Bunions are very common disorders that can be painful and burdensome, especially to a runner. The most important thing to do in order to treat your bunion pain is to talk with a podiatrist about non-surgical and surgical ways to help correct symptoms of bunions. As with most issues, the longer you wait the more complex the treatment is likely to be.
Tuesday, December 15, 2009
All About the World Marathon Majors
Marathon running has become a very popular sport to participate in and be a spectator of in the past decade. However many people are unaware of the new worldwide competition that marathon running has become through the world marathon majors. The World Marathon Majors is a competition that began in 1996. It is a series of 5 marathons in Boston, London, Berlin, Chicago and New York City (the Olympic marathon and IAAF World Champions Marathon are also included when applicable) that elite runners compete in for a prize of 1 million dollars to be split by the top male and women finisher after all 5 races.
The way the scoring system works for the World Marathon Majors is by a point system. You receive points based on what place you come in and then the top four scores out of the five races are counted in your final score. The points for each place are as follows:
1st place = 25 points
2nd Place = 15 points
3rd Place = 10 Points
4th Place = 5 Points
5th Place = 1 Point
The beginning of the world marathon majors has really made the sport of marathon running more popular for people to not only participate in but to also watch. The World Marathon Majors released that annually there are over 5 million on-course spectators, more than 250 million TV viewers, 300,000 applicants, and 150,000 participants. The World Marathon Majors is also a strong force for generating funds for charity. Annually the World Marathon Series raises over 80 million dollars for charity. This event is also very beneficial for the cities that host these races because it has been calculated that it has an economic impact of over 400 million dollars!!
The World Marathon Series is an amazing event that allows people from all over the world to compete with each other, to raise money for charity, and to stimulate the world economy. The popularity of this event has proven to be strong over the past 13 years and I’m sure will be for many years to come.
The way the scoring system works for the World Marathon Majors is by a point system. You receive points based on what place you come in and then the top four scores out of the five races are counted in your final score. The points for each place are as follows:
1st place = 25 points
2nd Place = 15 points
3rd Place = 10 Points
4th Place = 5 Points
5th Place = 1 Point
The beginning of the world marathon majors has really made the sport of marathon running more popular for people to not only participate in but to also watch. The World Marathon Majors released that annually there are over 5 million on-course spectators, more than 250 million TV viewers, 300,000 applicants, and 150,000 participants. The World Marathon Majors is also a strong force for generating funds for charity. Annually the World Marathon Series raises over 80 million dollars for charity. This event is also very beneficial for the cities that host these races because it has been calculated that it has an economic impact of over 400 million dollars!!
The World Marathon Series is an amazing event that allows people from all over the world to compete with each other, to raise money for charity, and to stimulate the world economy. The popularity of this event has proven to be strong over the past 13 years and I’m sure will be for many years to come.
Tuesday, December 8, 2009
How Weather Conditions Affect Running Performance
If you are an outdoor runner you certainly have noticed that the weather can dictate how well you feel during your run. You may be surprised to learn that your performance during a run or race is directly related to the weather. The "perfect running temperature" has been scientifically debated to be somewhere around 50-54 degrees!! Most people begin to slow after 55 degrees and can really "hit the wall" if the temperature rises above 65 degrees while racing.
For people who live in chronically warmer states, such as we are in Houston, TX, it is essential to try and get your runs done in the early in the morning or later at night in order to avoid the heat of the day. However if you are stuck running in the hot weather, there are a couple of things to keep in mind. First, the hotter it is the more your body must work to cool you down by producing sweat. Sweating takes up energy, causing you to tire more quickly and lose fluids and electrolytes more rapidly, making it essential to replenish your fluid levels during and after runs. Increased heat also causes your feet to become moister in your shoes which can cause blisters. Make sure that on hot days you are wearing extra moisture-wicking socks to prevent your feet from blistering.
Besides the temperature, another weather factor that can impact your performance is rain. How rain impacts performance really depends on the amount of rain. If there is a light drizzle coming down on you while you run then the cooling effect of the moisture on your body can actually help enhance your performance. If the precipitation is more extreme, leading to conditions where you are getting totally drenched, then your performance is going to be hindered for a couple of reasons. First, your performance suffers during heavy rain because, whether consciously or not, you run more cautiously in order to prevent slipping on the wet surface that you are running on. Also, heavy rain can get your clothing so wet that you can develop blisters very quickly which can become painful. Some of the most common places to develop blisters from rain are on your feet, between your thighs, and around a woman's sports bra.
Although Mother Nature is not so kind as to provide 53 degrees cloudy running weather every day, there are some ways to make sure your run goes as smoothly as possible for the conditions that you face while running. The easiest way to make sure that the temperature does not negatively impact your performance is to plan ahead and anticipate any obstacles that the weather may provide.
For people who live in chronically warmer states, such as we are in Houston, TX, it is essential to try and get your runs done in the early in the morning or later at night in order to avoid the heat of the day. However if you are stuck running in the hot weather, there are a couple of things to keep in mind. First, the hotter it is the more your body must work to cool you down by producing sweat. Sweating takes up energy, causing you to tire more quickly and lose fluids and electrolytes more rapidly, making it essential to replenish your fluid levels during and after runs. Increased heat also causes your feet to become moister in your shoes which can cause blisters. Make sure that on hot days you are wearing extra moisture-wicking socks to prevent your feet from blistering.
Besides the temperature, another weather factor that can impact your performance is rain. How rain impacts performance really depends on the amount of rain. If there is a light drizzle coming down on you while you run then the cooling effect of the moisture on your body can actually help enhance your performance. If the precipitation is more extreme, leading to conditions where you are getting totally drenched, then your performance is going to be hindered for a couple of reasons. First, your performance suffers during heavy rain because, whether consciously or not, you run more cautiously in order to prevent slipping on the wet surface that you are running on. Also, heavy rain can get your clothing so wet that you can develop blisters very quickly which can become painful. Some of the most common places to develop blisters from rain are on your feet, between your thighs, and around a woman's sports bra.
Although Mother Nature is not so kind as to provide 53 degrees cloudy running weather every day, there are some ways to make sure your run goes as smoothly as possible for the conditions that you face while running. The easiest way to make sure that the temperature does not negatively impact your performance is to plan ahead and anticipate any obstacles that the weather may provide.
Thursday, December 3, 2009
Running to Keep Off the Holiday Pounds
Although we may not want to admit it most Americans average a weight gain of 3-5 pounds or more between Thanksgiving and New Years. With all the holiday parties and New Year’s celebrations it is very difficult to eat healthy during the holiday seasons. In order to help combat the holiday weight gain, adding an exercise routine can really help to keep you in shape over the holiday season.
Many people may say that they simply don't have time to work out or run on the treadmill during the busy holiday season, but simply finding 30 minutes, three times a week, can really make a difference in preventing that holiday weight gain. If you are really pressed for time then try to do an exercise that will allow you to "get the most bang for your buck.” If you only have 30 minutes to work out, then you are going to want to do an activity that will burn the most calories in this amount of time. The best bet is a running routine.
It doesn't matter if you are a fast or a slow runner; if you run for that same 30 minutes you are still going to burn a similar amount of calories. The important thing is to make sure that you are running in a safe and healthy manner that will prevent you from injuring yourself so that you can still enjoy the holiday season.
When you decide to start a holiday running program, make sure that you stretch before and after each run. Stretching helps prevent your muscles from tightening up after you work out, which will help to prevent you from being sore later on. Also, make sure that you have good socks that wick away the sweat while you are working out. Moisture wicking socks will help prevent blisters from forming, which will help to make sure you can still wear those holiday high heels or dress shoes that we all plan to wear. Lastly, make sure that you are wearing the proper running shoes. If your running shoes are really worn out then don't be afraid to buy yourself an early Christmas present. Running with really old shoes or even shoes that don't fit properly can lead to a whole host of biomechanical problems, not to mention blisters that will not bring you any holiday cheer.
We all want to enjoy the holidays and eat all the yummy food that comes along with it. Following a running schedule is a great way to allow yourself to eat what you want during the holidays while still staying in shape. If you decide to run this season, just remember to use the right gear in order to keep yourself injury free.
Many people may say that they simply don't have time to work out or run on the treadmill during the busy holiday season, but simply finding 30 minutes, three times a week, can really make a difference in preventing that holiday weight gain. If you are really pressed for time then try to do an exercise that will allow you to "get the most bang for your buck.” If you only have 30 minutes to work out, then you are going to want to do an activity that will burn the most calories in this amount of time. The best bet is a running routine.
It doesn't matter if you are a fast or a slow runner; if you run for that same 30 minutes you are still going to burn a similar amount of calories. The important thing is to make sure that you are running in a safe and healthy manner that will prevent you from injuring yourself so that you can still enjoy the holiday season.
When you decide to start a holiday running program, make sure that you stretch before and after each run. Stretching helps prevent your muscles from tightening up after you work out, which will help to prevent you from being sore later on. Also, make sure that you have good socks that wick away the sweat while you are working out. Moisture wicking socks will help prevent blisters from forming, which will help to make sure you can still wear those holiday high heels or dress shoes that we all plan to wear. Lastly, make sure that you are wearing the proper running shoes. If your running shoes are really worn out then don't be afraid to buy yourself an early Christmas present. Running with really old shoes or even shoes that don't fit properly can lead to a whole host of biomechanical problems, not to mention blisters that will not bring you any holiday cheer.
We all want to enjoy the holidays and eat all the yummy food that comes along with it. Following a running schedule is a great way to allow yourself to eat what you want during the holidays while still staying in shape. If you decide to run this season, just remember to use the right gear in order to keep yourself injury free.
Tuesday, December 1, 2009
What to Consider when Deciding to Run a Marathon
Deciding to run a marathon is a big decision that must not be taken lightly. Training for a marathon takes a lot of time, dedication, and puts extra strain on your body. If you are on the fence about deciding to train and run a marathon then there are three things you need to take into consideration, your health, your time, and your support system.
The biggest deciding factor in whether or not you should run a marathon is your health status. There are many common medical conditions, such as diabetes, osteoporosis, arthritis, anemia, hypertension, and obesity, which can lead to health complications if you start putting strain on your body. If you have any of these conditions, it is best to consult your primary healthcare doctor before signing up for a marathon training program. You must also take into account your past medical history. If you have a history of lower extremity stress fractures, heel pain, plantar fasciitis or ankle sprains then you will want to make sure that you take all precautions to prevent any of these aliments from occurring again. It is a good idea to talk to your podiatrist to find out what the best running shoe would be for you and if you could be helped by a custom orthotic.
The second thing that you must think about when trying to decide if you should attempt to train for and run a marathon is if you have enough time to properly train for the race. In our fast-paced world most people have trouble finding time to fit in all the activities they already have on their schedule. Training for a marathon is a very time consuming task, especially in the last month of training. You must decide what time of day you are going to fit in runs that can take from 30 minutes to more than 3 hours!
The final thing that is important to consider when deciding to run a marathon is who your support system is. Who is it that most wants to see you finish your race? Most people do not think about this when deciding to run a marathon but it is very important. If you are married and your husband or wife does not support you running the race because it is too expensive or takes up to much of your time, then this is not a positive mental motivator to keep you going. You need your friends and family to be there to support you through your training and the big race day.
Deciding to run a marathon is a big decision. Your health, time, and support system should be taken into consideration when deciding if training for a marathon is right for you. Marathons are very challenging endeavors that simply aren't for everyone. Do not be disappointed if you decide running a marathon is not for you, but if you do decide to take on the challenge, the best of luck to you!
The biggest deciding factor in whether or not you should run a marathon is your health status. There are many common medical conditions, such as diabetes, osteoporosis, arthritis, anemia, hypertension, and obesity, which can lead to health complications if you start putting strain on your body. If you have any of these conditions, it is best to consult your primary healthcare doctor before signing up for a marathon training program. You must also take into account your past medical history. If you have a history of lower extremity stress fractures, heel pain, plantar fasciitis or ankle sprains then you will want to make sure that you take all precautions to prevent any of these aliments from occurring again. It is a good idea to talk to your podiatrist to find out what the best running shoe would be for you and if you could be helped by a custom orthotic.
The second thing that you must think about when trying to decide if you should attempt to train for and run a marathon is if you have enough time to properly train for the race. In our fast-paced world most people have trouble finding time to fit in all the activities they already have on their schedule. Training for a marathon is a very time consuming task, especially in the last month of training. You must decide what time of day you are going to fit in runs that can take from 30 minutes to more than 3 hours!
The final thing that is important to consider when deciding to run a marathon is who your support system is. Who is it that most wants to see you finish your race? Most people do not think about this when deciding to run a marathon but it is very important. If you are married and your husband or wife does not support you running the race because it is too expensive or takes up to much of your time, then this is not a positive mental motivator to keep you going. You need your friends and family to be there to support you through your training and the big race day.
Deciding to run a marathon is a big decision. Your health, time, and support system should be taken into consideration when deciding if training for a marathon is right for you. Marathons are very challenging endeavors that simply aren't for everyone. Do not be disappointed if you decide running a marathon is not for you, but if you do decide to take on the challenge, the best of luck to you!
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