There are days when you just don’t feel like heading outdoors to run or are just unmotivated to hop onto a treadmill. Some days you just want to rest and relax…which is good. But sometimes those lazy days string themselves together and you realize you haven’t gone for a run for a while. Either that or you may force yourself to go for a run since you’ve had too long of a long break. Forcing yourself to run isn’t the worst thing, but sometimes it becomes robotic and you no longer enjoy the run like you should.
This quote from Terrence Mahon in Runner’s World magazine explains:
“The body gets really good at doing what you ask it to do. Once you have a mastery or proficiency in a routine, you’ll no longer experience new gains in fitness. You’ve got to add different elements of stress."
Yes, your body gets used to the intensity of your runs and the activities you do. It is always a good idea to change up your routine or your body will become truly efficient and it will burn fewer calories to continue to do what it has been doing. If you are trying to lose or maintain weight, sometimes changing little things like your workout environment will add the different elements of stress that Terrence Mahon mentions to help you do that.
It is difficult to get out of a routine you’ve become accustomed to, but just adding a little flavor to it to break the monotony can inspire any runner. Plus, it will give you a new incentive. You may even find your second wind to help you keep on running to surpass your prior mileage.
Some suggested changes any runner can add to their routine run are changing the scenery (i.e. picking a different trail or path), having a friend run with you which will give you a new incentive to talk which will help with your aerobic exercise, increasing your miles by running further and farther, or by increasing your intensity by trying to run for a time goal per mile. You can also challenge yourself by joining a running club or group. It’s always easier to run in a pack.
Little things like this will change up your run and push your body through the same old routine. Creating new routines are key to keeping in shape so your fitness level does not plateau.
Tuesday, April 27, 2010
Thursday, April 22, 2010
More Bad Habits of Runners: Sunscreen & Sleep
As a runner I know there are a couple more bad habits we tend to have and ignore their existence besides not stretching and not resting. These other habits include not getting enough sleep and not wearing sunscreen.
As it starts to get warmer here in Houston, TX, more and more runners come out of hibernation, we forget to lather up the sunscreen and just go out for a nice run. But runners beware! There has been a correlation linking runners with a higher risk of skin problems, including carcinoma, due to their prolonged exposure outdoors and the effect it has on the immune system. Also, sweat plays a factor as it makes the skin more vulnerable to UV rays. Before going out for a run, protect your skin by applying some sunscreen with a minimum SPF 15 to your skin. You should get a waterproof or sweat-resistant lotion too. This will help continue the protection as you perspire and stop the lotion from coming off. The higher the SPF the longer you can stay outdoors to run. Also along with a minimum SPF 15 sunscreen that is waterproof, you also want to double check that it protects against both UVA and UVB rays to ensure your skin’s total protection.
The other bad habit runners tend to have is not getting enough sleep. Many runners are active individuals who have busy lives, but we all need to make sure we get enough sleep. Sleep helps to restore our body and restore tissue that we broke down as we run. Without enough sleep, our bodies tend to feel groggier the next day. Sufficient sleep will allow us to be rejuvenated for our next run.
There is no magic number of hours of sleep, per se. Runners who are more active and accrue high mileage usually benefit from longer hours of sleep than those who are weekend warriors. The amount of sleep that you need is dependent on your lifestyle and how your body functions. In order to get the right number of hours you will need to experiment with what your body needs.
As runners, we need to take care of our bodies because of our physical exertion and respect our bodies’ need for adequate sleep. We also need to make sure we protect our bodies from the hot summer sun by applying sunscreen that will resist our sweat and which blocks both UVA and UVB rays. By dropping these bad habits and doing what is right for our bodies, we will be less susceptible to injury and disease.
As it starts to get warmer here in Houston, TX, more and more runners come out of hibernation, we forget to lather up the sunscreen and just go out for a nice run. But runners beware! There has been a correlation linking runners with a higher risk of skin problems, including carcinoma, due to their prolonged exposure outdoors and the effect it has on the immune system. Also, sweat plays a factor as it makes the skin more vulnerable to UV rays. Before going out for a run, protect your skin by applying some sunscreen with a minimum SPF 15 to your skin. You should get a waterproof or sweat-resistant lotion too. This will help continue the protection as you perspire and stop the lotion from coming off. The higher the SPF the longer you can stay outdoors to run. Also along with a minimum SPF 15 sunscreen that is waterproof, you also want to double check that it protects against both UVA and UVB rays to ensure your skin’s total protection.
The other bad habit runners tend to have is not getting enough sleep. Many runners are active individuals who have busy lives, but we all need to make sure we get enough sleep. Sleep helps to restore our body and restore tissue that we broke down as we run. Without enough sleep, our bodies tend to feel groggier the next day. Sufficient sleep will allow us to be rejuvenated for our next run.
There is no magic number of hours of sleep, per se. Runners who are more active and accrue high mileage usually benefit from longer hours of sleep than those who are weekend warriors. The amount of sleep that you need is dependent on your lifestyle and how your body functions. In order to get the right number of hours you will need to experiment with what your body needs.
As runners, we need to take care of our bodies because of our physical exertion and respect our bodies’ need for adequate sleep. We also need to make sure we protect our bodies from the hot summer sun by applying sunscreen that will resist our sweat and which blocks both UVA and UVB rays. By dropping these bad habits and doing what is right for our bodies, we will be less susceptible to injury and disease.
Friday, April 16, 2010
Break Those Bad Running Habits
Don’t we all have bad habits we want to break? As a runner, I know there bad habits associated with runners in general. But in order to become a better and healthier runner we need to break these habits. In Houston, TX, it is easy to cut corners. We often drive to the park to run and are in a rush to get home. It is also usually too hot to spend more time outside than necessary.
The most notorious of all bad habits runners have is not stretching. Many of us don’t have time to include a stretch after a run. We think we know our bodies and don’t need to stretch, especially after our runs. We don’t know our bodies like we think we do.
Stretching is important because it benefits our muscles and our bodies. Not stretching after a run tightens our muscles and increases our chances of developing running injuries such as plantar fasciitis, shin splints, pulled muscles and muscle tears. Stretching improves our flexibility, decreases recovery time, speeds up healing and most importantly helps prevent injuries. These benefits are key to enhance our running ability and to enable our bodies to run faster and farther. So after a run, make stretching a must, because that is when our muscles get the most benefit from it. Some runners even add on a yoga class to enhance their flexibility and to help stretch muscles we would not normally stretch.
Another bad habit that many runners have is not resting enough. As a dedicated runner, I typically run every day and may skip running only once a month. It’s a must for me to find a place and time to run everyday and when I don’t get my daily run in I don’t feel the same. I lose my energy and drive for the day until I get my run in. But over-running can also be a bad habit. It can cause soreness, injuries, irritable moods, and decreased immunity.
Rest is an important part of any training program because it allows both your body to recover and to rebuild. When we allow our body to recover we are able to enhance our performance as both our cardiovascular and muscular systems are rebuilding themselves for an increase in power and endurance. So by incorporating a few rest days, you will improve your performance and your body mechanics. If you have to be active, take a rest day to cross train by taking a nice bike ride outdoors, take a stroll with a friend, or even playing other sports. This can be a nice break from running.
As an avid runner, I know that stretching and resting both help to prevent injury and help to enhance performance by loosening up tight muscles and to allow the body to recover. Try to add stretching after runs to prevent muscles from tightening and add in rest days to allow your body to recover from a run.
The most notorious of all bad habits runners have is not stretching. Many of us don’t have time to include a stretch after a run. We think we know our bodies and don’t need to stretch, especially after our runs. We don’t know our bodies like we think we do.
Stretching is important because it benefits our muscles and our bodies. Not stretching after a run tightens our muscles and increases our chances of developing running injuries such as plantar fasciitis, shin splints, pulled muscles and muscle tears. Stretching improves our flexibility, decreases recovery time, speeds up healing and most importantly helps prevent injuries. These benefits are key to enhance our running ability and to enable our bodies to run faster and farther. So after a run, make stretching a must, because that is when our muscles get the most benefit from it. Some runners even add on a yoga class to enhance their flexibility and to help stretch muscles we would not normally stretch.
Another bad habit that many runners have is not resting enough. As a dedicated runner, I typically run every day and may skip running only once a month. It’s a must for me to find a place and time to run everyday and when I don’t get my daily run in I don’t feel the same. I lose my energy and drive for the day until I get my run in. But over-running can also be a bad habit. It can cause soreness, injuries, irritable moods, and decreased immunity.
Rest is an important part of any training program because it allows both your body to recover and to rebuild. When we allow our body to recover we are able to enhance our performance as both our cardiovascular and muscular systems are rebuilding themselves for an increase in power and endurance. So by incorporating a few rest days, you will improve your performance and your body mechanics. If you have to be active, take a rest day to cross train by taking a nice bike ride outdoors, take a stroll with a friend, or even playing other sports. This can be a nice break from running.
As an avid runner, I know that stretching and resting both help to prevent injury and help to enhance performance by loosening up tight muscles and to allow the body to recover. Try to add stretching after runs to prevent muscles from tightening and add in rest days to allow your body to recover from a run.
Tuesday, April 6, 2010
What Soccer Star David Beckham’s Ruptured Achilles Tendon Means For You
The Achilles tendon is an important connection between the calf and the heel and once of the strongest in the body. If it ruptures, it can be catastrophic…especially for athletes. On March 14, soccer player David Beckham tore his left Achilles tendon during a match against Chievo Verona. The Achilles tendon has an important function to allow you to stand on your toes, a motion that is called plantarflexion. A rupture or tear of the Achilles tendon limits mobility as you are not able to push off your toes. This limits and restricts your ability to walk and run. At the site of rupture you will see signs of swelling, tenderness and bruising along where the tendon tore. Injuries to the Achilles are usually caused by sudden force or a weakening of the tendon that gives due to a regular force. Many describe a feeling of being kicked in the back of the leg when the tendon ruptures.
Certain individuals are susceptible to Achilles tendon tears, especially people who wear shoes that plantarflex their toes such as women wearing high heels. This constant position of plantarflexion of the foot causes the Achilles tendon to shorten, causing the tendon to become tighter. When the individual stands in a more neutral position, forces will cause the tendon to either stretch or tear.
In order to prevent the shortening of the Achilles tendon, it is advised to wear proper shoes. It is also very important to stretch after a run or a workout. Running causes contracture of the tendon and can cause it to tighten. Stretching will help to restore the length of the tendon and allow for an easier muscle recovery.
Most Achilles tendon ruptures are partial tears. In fact, many are often confused with Achilles tendinitis, an inflammation of the tendon. My rule of thumb in my Houston podiatry practice is, if a patient does not respond to a short course of anti-inflammatory medication, I send them for an MRI to rule out a rupture. Treating a partial tear aggressively often leads to a quick and uneventful recovery. Ignoring it, however, can lead it to further weaken and become a complete rupture.
Recovering from a complete Achilles tendon tear is very long and frustrating. Surgery to reattach the tendon is often necessary. This is followed up by immobilization and physical therapy. In the case of David Beckham, he had surgery the following day to repair his Achilles tendon and is expected to make a recovery within the next 5-8 months and is expected to return to the field sometime in September of this year.
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