Oh, My Aching...

Oh my aching...you fill in the blank.  An inevitable part of running is the occasional ache and pain caused by overuse.  Joints are particularly susceptible for runners--they take the brunt of the impact from miles of pounding.  Instead hanging up your shoes and relinquishing your title as a runner when that first pain occurs, there are steps you can take to minimize trauma to your joints.

Cushy socks:  don't underestimate the power of a good pair of socks.  If you haven't run in socks with thick cushioning, specifically designed for running, you don't know what you're missing.  My all time favorite is made by Thorlo.  At $13.99 a pair, they're not cheap, but the JMM micro mini-crew is worth every penny.

Replace shoes:  don't let your shoes get too worn out.  Unfortunately, even the best shoes don't last forever.  The uppers may be in great shape, but cushioning in the soles eventually gets compressed.  If your knees or hips are starting to hurt, it may be time for a new pair of shoes.  Yes, good running shoes are expensive, but being unhealthy, in the long run, is much more costly.

Avoid hard surfaces:  the harder the surface, the more impact on your joints.  If you're experiencing joint pain, try to run on a softer surface until the pain subsides.  Here's a list of running surfaces, listed from best (low impact) to worst (high impact):

grass > turf > all weather track > dirt > asphalt > concrete

So if your knees hurt, stay off the sidewalk.

No hills:  running uphill is not bad for your joints, but you eventually have to run down.  Running downhill is very jarring and not good for joint injuries.

Treatment:  if you are experiencing joint pain, like most other injuries, ice and ibuprofen work well.  Glucosamine and chondroitin supplements may also help.  Although clinical research on the ability of glucosamine/chondroitin to reverse cartilage loss in joints is inconclusive, it has shone encouraging results for easing joint pain.  Don't expect results overnight, however.  It takes a few weeks.
 
Treat your knees and hips to a good pair of socks and LACE UP!
 

Heart Healthy Running

Congratulations--you've made it to week six of the program!  The workout for this week is the following:

day 1:  run 20 minutes            day 4:  run 20 minutes
day 2:  run 25 minutes            day 5:  run 25 minutes
day 3:  run 30 minutes            day 6:  run 30 minutes

If you complete the plan this week you'll have hit a VERY important milestone.  The American Heart Association recommends 150 minutes of moderate exercise a week for optimum health.  If you check the numbers, with the addition of the two 30 minute runs, we've finally made it to 150.  Excellent!  You've come a long way from those 10 minute runs that you started out with and should be proud of what you've accomplished.

You're not going to believe this.  The American Heart Association estimates that for each hour that you exercise you gain about 2 hours of additional life expectancy.  That's quite a return on your investment.  With this week alone, you'll have added 5 more hours onto your life--that's impressive.

There's more good news.  Besides prolonging life, exercise:
     -reduces coronary heart disease in women by 30-40 percent
     -reduces risk of stroke by 20 percent
     -improves blood circulation
     -prevents bone loss
     -boosts levels of good cholesterol
     -lowers blood pressure

If that doesn't make you want to get out and run, I don't know what will.  Add years to your life and life to your years--LACE UP! 

  
 

Defensive Running

Maybe you're lucky and there's a trail head out your back door that leads to miles and miles of manicured dirt trails that are ideal for running.  Your work-out shoes have never known the black-top of a city street.  Lucky you!  Most of us aren't quite so fortunate, however, and are forced to spend at least some of our time running with traffic.  City streets are not the ideal place to run, but typically are an inevitable part of the plan.

When your running route includes city streets it's good to practice defensive running.  What do I mean by defensive running?  Defensive running is running with reduced risk by anticipating dangerous situations and avoiding them.  As a defensive runner, you predict mistakes that drivers will make and avoid unfortunate consequences.

Here are a few examples.  Intersections without crosswalks are an accident waiting to happen.  Do not assume that a driver pulling out into traffic from a side street sees you.  Believe me, they are concentrating on cars in the road, not pedestrians on the sidewalk.  Unless you make eye-contact and get a go ahead nod, assume the driver DOES NOT see you and pass behind the car.  Conversely, drivers waiting to enter a side street from a center turn lane have probably not noticed your approach and as soon as traffic clears, will dart across the road without a sideways glance.  Be especially careful on sidewalks surrounding shopping centers.  Although, the cars aren't usually moving at high speed, there are many distracting buildings and signs, and you as a runner just don't stand out amidst the chaos.

Obey traffic signals, including the "walk" and "do not walk" signs.  Don't assume you know the light cycle and anticipate the change from green to red.  Be patient.  Even when the light turns, wait to make sure the cars are going to stop before you head across the road.

When possible, run facing oncoming traffic.  If you're on a country road with a narrow shoulder, run where you are most visible--which may involve crossing the road frequently.  Beware of blind corners.  You can hear the cars coming and anticipate, but they can not hear you, so be ready.

Listen and use common sense .  If you hear squealing tires behind you, trouble is probably headed your way.  Never insist on your right-of-way--the stakes are too high.  In a battle with a car, you are going to lose every time.

If you're headed for the road, LACE UP and be safe!

Say Yes to the Shoes

You may not be picking out your wedding dress today, but when you open your closet door, I hope you say yes to your running shoes.  Each morning when you get dressed, you're faced with the decision of which shoes to wear.  Will it be the flat loafers with the shining buckle, or the black pumps with the mid-range heel?  Maybe it's a good day for your favorite leather boots.  If it's cold, Uggs are a good option, but if it's warm, flip-flops will do the trick.  Whatever mood you're in, don't ignore your running shoes.  They are ALWAYS a good choice.

When you get those Nikes on your feet, unfortunately you won't have a room full of your best friends gushing and congratulating you on the magnificent choice you've made.  There will be no salesperson dressed in black with bright red lipstick there to reinforce your fantastic choice; no store manager will happen upon the scene to agree with you all.  However, if your heart, lungs, liver, brain, kidneys and arteries could clap, they'd give you a big round of applause for making such a fabulous choice.  Your fat cells may not be too happy, but if you're like most, you already spend enough time keeping them satisfied.  There's no better way to keep your circulatory, digestive, and nervous systems content than to get some good old-fashioned exercise.

So make your organs smile and LACE UP.  You take care of them and they'll take care of you!

 

Pre-Super Bowl Run

Today it is estimated that Americans will consume 1.25 billion chicken wings, 26 billion avocados, 8 million lbs. of popcorn, 28 million lbs. of chips, and 49 million cases of beer.  That's a lot of junk food.  Super Bowl Sunday is the second largest day of food consumption in our country, second only to Thanksgiving.  On a celebratory junk food day like this it's more important than ever to fit some exercise into your schedule.  What better way to negate the artery clogging potential of all that fat-laden food than to burn up some of your own fat stores on a energetic jaunt outside?

After your run, head to the grocery store for some healthy alternatives to the typical Super Bowl fare.  Get ground turkey instead of beef for chili; use Greek yogurt in ranch dip instead of sour cream and mayo; salsa is low in fat and full of fresh vegetables; hummus has lots of fiber and protein; baked sweet potato fries are loaded with beta-carotene and much healthier than deep fried russets.  Don't forget baby carrots, cucumbers, grape tomatoes and fresh fruit.

With your run out of the way and an array of healthy, delicious snacks, enjoy the game.  Will pretty boy Tom Brady take the Patriots to a 4th Super Bowl win, or will baby-faced Eli and his mighty Giants pull off a repeat of 2008?  Only time will tell.

Assignment for the week:  repeat of last week

day 1:  20 minute run        day 2:  25 minute run
day 3:  20 minute run        day 4:  25 minute run
day 5:  20 minute run        day 6:  25 minute run


Get your workout in early.  Once it's kickoff time (6:29 EST, 3:29 PST), you'll be glued to the set for the duration.  LACE UP, head out, then come back and enjoy the show!