Healthy, pain-free knees are an obviously important part of your success as a runner.
The knee is made of essentially of four bones. They are the femur, tibia, fibula and the patella.
The femur is the large bone in your thigh attached by ligaments to your tibia. The tibia runs parallel to the fibula. The patella, or knee cap, rides on the knee joint when the leg bends.
When the knee is in motion, it not only bends and straightens but can flex, extend and slightly rotate. Though it may seem obvious to us now, this flexible aspect of the knee was only “discovered” in somewhat recent medical history. The muscles which join the knee joint are the quadriceps and hamstrings. The quadriceps muscles are in the front, which hamstring is the muscle which runs along the back of the thigh. Ligaments hold the knee joints together, making them equally as important as the muscles. Torn ligaments are a common injury for runners.
Knee injuries can happen frequently for runners and usually affect those that have just started to increase from short distance to long distance runs. A knee injury is often indicated by a crunching or clicking sound while running. The pain increases when running downhill.
When one detects an injury, their first reaction is often to quick their sport or stop exercising altogether. However, this is not usually the best idea. It is important to keep the joints and muscles moving and, rather than quitting, a change in method or equipment is usually what is in order. If you feel that you may have an injury, you should first consult with your health or fitness professional like SD PERSONAL TRAINER. They may recommend a different method of exercise or something else, such as a change in shoes. Many people experience knee pain, shin splints or hip pain merely because they are not using proper shoes and it is important to consult with an expert before quitting altogether.
One of the most important things you can do to increase your stamina is to help your body to better maintain water. This will optimize your oxygen utilization and increase stamina.
Drinking water during your workout or run can help increase stamina and endurance.The human body is mostly made up of water. It is essential to our health and well-being.
Water helps to transport nutrients and oxygen around the body and is crucial in aiding in ridding waste from the body. One easy way to determine how much water you should drink in one day is to divide your body weight in pounds in half and convert that to ounces.
For example, if you weight 140 pounds, you should drink 70 ounces of water each day. If you are very active, increase that by one glass per 15 minutes of heavy activity.
During our workouts at CrossFit 619, we make sure to keep hydrated with a full stainless steel water bottle. Some sources say that plastic water bottles are about half of the drink containers sent for recycling and that only a portion of those used are even recycled! Drink responsibly!
Know your Thirst
If you are already thirsty, then you are probably already dehydrated. Dehydration can also make you experience chronic joint pain, muscle pain, headache, darkened urine or constipation. All of these are detrimental to your fitness goals, so make sure to keep drinking enough water!
Working out can be exhilarating. However, if you start to get tired right away, it can be a real drag.
Think of some ways to increase your stamina and enjoy your exercise routine more!
Set a Goal
Decide what you want to do and start to act on it.
Set goals that you think you may be able to achieve in a short enough time to actually be satisfied by them.
Rather than standing up from the couch and setting the lofty goal of participating in a marathon, why not decide first to be able to run three miles in thirty minutes within the next few weeks. Write down your goal and post it somewhere that you will see it.
Keep track each time you run on how close you are to making your goal. When you reach it, congratulate yourself in a satisfying way and set your next goal!
Put Together a Training Plan
Figure out what you need to do to reach your goal. Make sure not to overdo it and get frustrated. Think of a plan that is realistic based on your current physical abilities and the time you have available to do it. If you are new to fitness, you may want to consult a fitness expert like SD PERSONAL TRAINER.
Learn to Walk Before Running
If you aren’t ready for that three mile run in thirty minutes, start by walking it. Next, move to a combination of running as much as you can, with periods of restful walking. In time, you will find yourself increasing your run time and decreasing your rest periods. However, make sure to continue to push yourself to do better each time.
Summer has finally reached San Diego. Though many of us may have been complaining about the lack of good beach weather, there have been some benefits for our outdoor exercise routines. Cooler temperatures and breezy days may not be great for many outdoor activities, but they do make for a more pleasant run.
Now that the temperatures are getting warmer, so is your body. A jog outside, game soccer or basketball may be a little more tiring on these hot days.One should also be aware of the illnesses related to warmer weather.Exercising in hot weather adds stress to the heart and lungs. This causes more blood to circulate through the skin and less blood in the muscle tissue – and rising heart rates.
Under normal circumstances, your skin, blood vessels and sweat adjust to the heat but this can fail at high external temperatures, causing heat cramps, exhaustion and heat stroke.
Slow Down If you are not used to the heat, you may want to take it a little easier than you had on cooler days. If you have a chronic medical condition, it is a good idea to talk with your doctor.
Hydrate Make sure to drink plenty of water while you work out. If you are going to be active for more than an hour, a sports drink could be a good option to replace the sodium, chloride and potassium you lose in your sweat. Make sure to avoid caffeine and alcohol in the heat.
Dress Well Use lightweight, wicking clothing that is loose fitting and made of synthetic, cooling materials. Avoid dark colors which can absorb the sun’s heat.
Protect Your Skin Don’t forget a sports sunscreen to protect your skin. There is not use sacrificing the health and look of your skin to get “fit.”
Know the Signs If you are starting to feel weak, headachy, dizzy, experience muscle cramps, nausea, vomiting or excessive heart rate, call it quits! If you suspect a heat related illness, drink water and call your doctor if you don’t feel better within an hour. Confusion and a high fever can be symptoms to look out for.
At SD PERSONAL TRAINER, we know that knowledge of your body and health is the most important piece of exercise equipment your can use!
Though we have often seen people who intend to get fit, but don’t put in enough effort, not reach their fitness goals, we also often see those who are overzealous and end up with an injury, putting them out of the fitness game until they recover.
Sometimes, with a more serious injury, this can take so much time, that the person ends up putting on more pounds or lowering their fitness level below what they started with.
Injuries in jogging or running can be very common and are an affliction on everyone, from beginners to the more seasoned runner.
One area of the body that is particularly susceptible is the ankle. We rely on our ankles every day to propel us forward with our feet. We often don’t even notice them. However, when they are hurting, you can’t help but notice them!
Before you start your run, make sure to focus on lower leg stretches. Many make the mistake of stretching their quads and upper legs and pay little attention to the lower leg and ankle.
One of the best strengthening exercises you can do for your calves and ankles is the standing calf raise. Stand on a raised surface with one foot on the ground and one on the floor. Next, raise yourself up off the floor with the foot which is elevated, and back down again. Repeat with both legs.
Make sure the ankles are warmed up and limber before starting your run. They will be absorbing a lot of impact so it is important to ease them into it.
Proper footwear, as we have mentioned in our previous SD PERSONAL TRAINER articles, is imperative. Running on the wrong shoe for your foot type, or a shoe that is not made for running, is the quick recipe for an injury.
Particularly beginning runners should by more aware of their running surroundings. Make sure to watch for uneven ground or obstacles, and avoid these types of areas if you do not yet have the leg and ankle strength to compensate.
However, jogging on pavement can also be stressful to your ankles, so consider softer ground, like the park, if you start to experience trouble.
One of my SD PERSONAL TRAINER clients who was has recently started running was looking for new equipment recently and asked me about some “strange socks” that he encountered.
The compression sock is usually an over-the-calf sock that adds a graduated pressure.
Though the body pumps blood to all the extremities as equally as it can, gravity can often cause blood to pool in the lower legs and feet. The causes circulatory problems, fatigue and leg cramps. Obviously, these are all bad news for long distance runners.
Compression socks use elastics which are stronger than regular socks to create more pressure on the lower extremities. They are tightest at the ankles and add less pressure as they go up the leg. This forces the blood through a narrower area by compressing the surface veins. Thus, more blood is returned to the heart and less pools in the feet.
Though these socks were originally intended for people with circulatory problems, runners have identified their benefits also. These socks may not be necessary for the beginning runner, but could prove useful as you increase to longer distances.
Chafing is a common issue for runners. It leads to a painful stinging and burning sensation that leaves the skin red and raw.
Chafing is caused by repeated motion in the same area. The skin rubs against loose fabric or other skin and becomes irritated. The most common areas to be affected in women is the bra line and, in men, the nipples. It can be a problem for both in the inner thighs and underarms.
Moisture can often make the problem worse, so running in the rain, or heat – which causes excessive sweating – can be irritants. For women, it can also be a symptom of a poorly fitted bra.
Runners are not usually bothered by chafing on shorter runs, but it can become a problem as you run longer distances to build endurance.
To prevent chafing, wear running attire made of synthetic fabrics, such as CoolMax. This is a wicking material that will pull moisture away from the skin. Make sure not to wear cotton clothing; it is rough and does not help in evaporating moisture. Once it is wet, it stays wet.
Women should make sure to use a sports bra of synthetic material with smooth seams.
It is also important to stay hydrated.
Another solution can be to use a thin layer of BodyGlide or Vaseline in areas that could become irritated.
A fitness professional, such as SD PERSONAL TRAINER, can provide you with the proper training and information to avoid any injuries that could sideline you from your sport or fitness goals.
The type of sock you wear can be just as important as the decision to wear the right running shoe. Whatever type of foot you have, it is crucial to make sure that your socks are the right choice for both comfort and the health of your feet.
As the weather gets warmer, it is also important to make sure that your sock provides the proper “wicking” necessary to keep your feet dry during your run.
“Wicking” refers to the ability of a fabric to draw moisture away from the skin. Exercising in warm weather will cause you to sweat more and it is important that your sock be able to wick the perspiration away from your foot, avoiding blistering and possible irritation of the skin.
Cotton, though lightweight, does not dry quickly and tends to absorb the perspiration and keep the foot damp. This can cause blisters to form from the wet sock rubbing against your skin as you run. Acrylic materials, such as CoolMax, help to avoid this during warm weather. Though these synthetic materials tend to be a little more expensive, they are durable and well worth the investment to avoid being sidelined during your run or tough SD PERSONAL TRAINER workouts.
Take a look also at the design of the sock. A good wicking sock will be comprised of two layers, one to wick the moisture away, and the second to aid in evaporation.
Some runners also like a glove-like sock that has individual toes. Though they may feel a little odd at first, once the foot is in the shoe, many long-distance runners find that it helps prevent blistering and chaffing between the toes.
These may be great for sleeping and sitting, but it may not be the best type of shoe for your foot type. The name, “Cushioned Shoe” may be attractive to everyone, but it is really only most appropriate for the runner with a high arch and a tendency toward under-pronation.
Cushioned shoes have soft mid-soles and provide less stability than other types of shoes.
They are built on a curved last, to provide better foot motion.
This design is for efficient runners whose feet do not roll inward or outward, but have normal pronation. They are an excellent shoe type for runners with a high arch.
These types of shoes are not recommended for athletes that are prone to getting tendonitis.
A fitness professional, such as SD PERSONAL TRAINER, can help you make correct choices for both the right types of exercise and equipment. This will make your workout not only more efficient, but more enjoyable, and encourage you to meet your goals faster and with less chance of injury.
Healthy, pain-free knees are an obviously important part of your success as a runner.
