Running

After the Easter Bunny made the rounds over the weekend, I was left with a load of chocolates to last me till Christmas! Have a craving for Chocolate? Running will help! A study published in the September 2008 edition of Appetite, suggests that if you are burning a lot of calories through sport, you can also eat chocolate. Eating chocolate helps to improve your mood and in turn will improve the effectiveness of your training sessions. The study also showed that chocolate cravings were significantly reduced after running and after other forms of physical activities. Meaning that if you have a...
The Kenyans "need for speed" is the cause of their long dominace over the distance running world. They may be skinny but the skinny on their speed is in their running form. Olympic and World Gold Medalist, Robert Esmie, www.airblastoff.com who trains speed demons at his facility in Surrey, explains that running forms and foot strike patterns vary depending on speed. Going Faster The higher the speed, the greater the tendency of a forefoot landing pattern. To go faster lean forward from the ankles and your body weight will work with you and propel you forward as if in a slow natural fall,...
Can you hit the wall in a 10K? Absolutely! Hitting the wall can happen anywhere if you mismanage your pace and burn up your energy stores too soon. To be able to BEAT THE WALL you have to Understand the Nature of the Beast. Psychology of Sport and Exercise (vol.9.issue 2. March 2008) published an abstract from Springfield College which identified the 2 main characteristics of the Wall Phenomenon as being Physical Fatigue and Cognitive and Motivational stresses. Another interesting discovery made, was that a larger number of the 43% of the study participants who reported hitting the wall, were...
The fitter you are - the better life will work for you! Considering the 22,000 jobs that were reported as lost in BC in March and couple that with investment performances of late, it might look like people who run are running away from their problems. But no! The time has come for many to pick themselves up, dust themselves off and take action and the best way to generate action of any kind, is to do something physical. Sadly some people may now be running on a shoestring budget, but looking at the number of people that have registered for the Sun Run this year, it is evident that running is...
If you run Pigeon toed or like a Penguin you are not alone. Horses that are guilty of dishing or cupping develop problems too and when horses go lame the first place to look is at the hooves. Likewise, as Supinators and Pronators suffer arch and weight distribution problems across the foot, many other running problems involving the ankles, knees and hips can be traced back to lazy foot placements. Balance is Health Improving your form through balance and awareness will reduce the possibility of an injury. Balance on one foot : This will strengthen and improve muscle stability and develop an...
I am currently sitting in a hotel room, overlooking the Victoria Harbour of the Kowloon district of Hong Kong. I'm the physiotherapist for the Canadian Men's 7's Rugby team and we're here for a tournament. It's 27 degrees, humid, very hazy (read: smoggy) and a thunder shower just rolled in. We're staying right in the heart of downtown as well. This is not a small city. Nor a quiet one. When we arrived at 10pm Monday night the streets were as busy as downtown Vancouver is on a Saturday night! How on earth am I going to be able to run in these conditions?? Have you found yourself away from home...
A quick gait evaluation at a shoe store or down at the beach on the wet sand at low tide can show you a lot about your running mechanics. Look for: foot placement, a cross-over gait pattern and uneven loading. An abnormal gait can be caused by your foot wear or from Sun Run training on irregular terrain and canted roads. Improvements in this case can be achieved through careful shoe selection, orthotics, lifts and attention to training. Careful shoe selection is often the leading factor between an injury and pain free running. An abnormal gait can also be caused by anatomical structural...
How do you know you are running the perfect pace up hill, down hill or on the flat during every minute of every training run? Below is the pacing secret of elite runners. A simple trick for your to try to ensure that you are in the "aerobic zone" (where most of your training should be) AND maintaining good running/jogging technique is to take 3-4 steps every breath in and 3-4 steps every breath out. This is called a breathing rhythm - in this case a 3-3 or 4-4 pattern depending on whether or not you are taking 3 or 4 steps every breath in AND another 3-4 steps every breath out. This may not...
Posture and economical use of energy are two key elements in training for the Vancouver Sun Run and running in the race. Conserving energy on a hill climb is smart. Ultra Marathon Instructor and Endurance Coach Lisa Smith-Batchen, explains that men, instinctively hammer it up the hills and are badly sucking air when they get to the top. Whereas women don't as they are built differently and adjust to suit their body form. In other words, fly-and-die guys run on brawn, while women run on brains. To conserve energy on a torturous hill climb, gear down to a power walk when you start breathing...
Physical exercise such as running, naturally increases the production of "reactive oxygen species" in the blood. These antioxidant absorbing species are found in your plasma and play a big part in increasing the levels of antioxidants in the blood which makes up the bodies antioxidant defence system. A study on "The Plasma Antioxidant Capacity of Adolescent Athletes" published in October 2008 by the Institute of Sport Medicine & Prevention at the University of Potsdam, Germany (Annals of Nutrition & Metabolism 53:96 - 103) examines if this natural increase in reactive oxygen species...

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