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If passive recovery measures like Ice Baths and Whirlpools or Rest do not work for you then consider seeing a therapist for some help. There are many different methods and therapies out there to help your muscles recover quickly and prepare you for your next training session or race. The first choice is often Massage Therapy / Sport Recovery Massage. Designed to produce a fast and effective recovery, this particular massage treatment works all the muscles that are being used by the athlete. These specific massage techniques have grown out of the classical massage method, the origin of many...
When the Achilles tendon starts to wear, the cells in the tendon start to die causing the tissue to shrivel and dry out. Tendons take much longer to heal and if done right can prevent a rupture. Dr. Karim Kahn at UBC explains that tendons undergo a cell based repair that is achieved through exercise. When the cells are stretched they send signals that trigger a protein synthesis within the cell that stimulates the creation of new collagen fibers which then repair the damaged tissue. Turning Movement into Repair If you are suffering from a hot Achilles tendon and are thinking about going out...
The subject of who needs to wear orthotics for performance or injury prevention has been extensively researched and debated amongst runners and health care professionals. Currently, there are 3 main schools of thought or “camps” about runners using orthotics. Outlined below are the arguments held by these camps: 1. Camp Extreme Barefoot: You should hardly even be wearing shoes. The argument is that our feet (and rest of our body) evolved without shoes and therefore, any footwear should be absolutely minimal, perhaps only to prevent cutting the foot on the ground. 2. Camp Extreme Orthotics:...
I am trying to ask an expert about this. I suffered a groin pull 2xx weeks ago while using a new hip adductor/abductor machine at my gym. I have been doing the r.i.c.e. treatment + easing off running + anti-inflammatories but no improvement yet. I continue with deep water running that I have been involved in for the past 2xx years. My question is with only 3 short weeks until the Sun Run, is there anything else I can do? This was going to be my year for the Run as I have not been able to do it for 5 long years due to recurrent breast cancer! Can you help me? Hi Lee, It seems we're hitting the...
I hurt my back on Sunday, everything was fine after my run but then I went and did some garden work in the afternoon and after a couple of hours I couldn't straighten up anymore. It's been almost a week and the aching pain in my lower back and legs is still there. What are your suggestions on continuing with the running program? Kevin Sanderson Hi Kevin, If you haven't had your back assessed yet by a physiotherapist or other health care practitioner (chiro, doc etc), then I highly suggest you do so. Especially if you have pain in your back AND your legs. I suggest that you do NOT continue...
I have run a few "lap style races" were the wind has been brutal and can honestly say there is nothing worse than adjusting from a head to tail wind a few times in a race. Sure it's easier drafting people or using them as a wind break if you are running in a group but often you just don't have that luxury. Truth is that the wind can be a great strength training tool. Yes, even the wind can be your friend! The wind will provide a certain amount of resistance and will tax your muscles differently than normal when coming from an angle. Keep in mind though that the wind can be exhausting. To...
Get started by…Choosing Better Carbohydrates Let’s bust few myths first! Carbs make you overweight: If you are still on the low-carb bandwagon – it’s time to get off. Carbohydrate foods are essential for providing energy not only for everyday activity, but especially for your training. Too many calories from any food group will cause your body to produce additional body fat. Carbs cause diabetes: Diabetes is a complex condition caused by several genetic environmental factors. Sugars and other carbohydrates do not cause diabetes. Carbs make you hyperactive: Although a long-standing belief,...
Whether walking or running, tackling hills combines aerobic and anaerobic work, and it is an excellent form of resistance training. Similar to weight training, the benefits include increased strength, endurance, flexibiliy, and improved range of motion. Regardless of one’s fitness level, hills are always challenging, and it's a great feeling when one reaches the top! Here are some tips that will help to make even the steepest hills a little easier! - Lean slightly into the hill while hinging at the waist. - Keep the stomach and back strong. - Be patient and focus only a few feet in front of...
"If you fail to plan - then plan to fail" Good advice that can be applied in all areas of life. Running is a lifestyle choice and going through the Sun Run Training Program is a good example of a way of changing a state into a trait. A state being a temporary change and a trait being a habit that becomes a part of your life. Continuing to run as a lifestyle choice, even after the big race is over is important to maintain and build on what you have accomplished. There are many people who have not given any thought about a "Plan B" and will start to sink into the post race funk of inactivity...
Taking time off from running when you are in the Sun Run training program is not the easiest thing to do. There is the focus, the guilt and the commitment to your running buddies. However there is also no need to be a slave to the plan. Expect the plan to change and allow for some flexibility when "the fatigue factor" starts to set in. Not all bodies are built the same and our bodies need time to recover from the physical stress of running. The principle behind training in any sport is to improve your performance level and this comes mostly through the recovery periods. The simple explanation...

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