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After straining a transverse arch in 2000, the people at Paris Orthotics suggested that I try a 3/4 foamy arch off the rack for $20 instead of getting fitted for a custom pair. I experienced instant relief and wore them for a couple of hours a day as suggested and after a few months removed them from my shoes. In my years of practice, many have approached me with orthotic related questions and problems, Blistering and sensitivity from poor fitting or broken orthotics being the worst. Some people had even converted them into doorstops or tossed them out. Often the problem is not the orthotic...
Are you feeling a bit sluggish after your runs and walks? Tired, achy and sore the next day? Still feeling your muscles when you go to do your next workout? Your body may be in need of some extra recovery. Rest and recovery are an equally important component of your program as the actual runs and walks. If your body is not fully recovered after a run, and before you go into your next one, you may be putting yourself at risk for injury. Some useful recovery tips: 1. Don't skip your post-run cool down and stretch. Our muscles tend to shorten and get tight following a run. It's important to...
It seems like everyone needs a degree in nutrition to navigate the nutritional marketing gauntlet of some grocery aisles grocery stores. Knowing what SuperMarket choices to make at the grocery store is essential to nutrition success. Unfortunately food marketing can keep many of us confused about what is healthy and what we actually need. For example many people think that they need a yogurt with extra prebiotics, additional probiotoics, and green tea extract or a juice with added antioxidants and omega fats - yet do not know enough about a well balanced varied diet to make the best decisions...
ANYBODY EVER HAD A “STITCH”, OR SHARP CRAMP IN THEIR SIDE? “Stitches” are very common, and some walkers and runners are more predisposed to them than others. It’s usually a spasm of the inter-costal (breathing) muscles, and most often the result of an inadequate warm-up. These muscle spasms can be easily avoided with a thorough dynamic warm up and some specific torso stretches. One suggestion is to intersperse exaggerated breathing with big dynamic stretches such as: waist and hip circles and bend forward and reach out with your arms to the right, left, forward and upwards. When it happens,...
Although the cause and type of joint pain will differ from person to person, the most common is Osteoarthritis; a gradual breakdown of cartilage affecting men before 45 and women after 55 years of age. Joint pain is often the result of the physical demand on the body being exceeded and shows up in two ways.The first is a mild pain resulting from a localized increase in circulation, a normal occurrence which subsides after 15 minutes. The second is an acute pain that progressively worsens or shows up as a nagging joint pain that either starts 2 hours after ending your training session or not...
Hi Barb, (and anyone who is worried about their discomforts in response to the progressing SunRun program....) *Consider going to a softer surface if possible, to help relieve some of the impact on those ankles, shins, and the rest of your body. Trails and grass can be a wonderful relief. *Do you experience that discomfort when you walk only AFTER you run. Or are you in pain when you walk any other time you out walking, even doing errands etc.? *In support of Timberley's response, you can experience your discomfort during the walk portion rather than the run portion because your mind is not...
The calendar may say it is February but it is still winter and the cold weather is going to be here for a while longer. Although winter is the perfect time to build a strong running foundation it is also hard on the body. The cold air can stress the throat and lungs. It will also drain your strength and fatigue will set in faster than it does in the summer months. Your heart rate will increase at a faster pace than normal and your body will also expend extra energy to keep you warm. If you run all year round, winter is the time to reduce the level of training intensity, time, distance and...
Barb K asked: Wow, this week was a huge jump for me. I really noticed the increase in distance and duration. I did InTraining 2 years ago for the first time and remember having quite a lot of pain in my ankles and shins for the first couple of months. I purchased good shoes which made a big difference and I focused a lot on stretching and strengthening my legs, which helped. This year, training has been easier for the most part ... except for this week! The old familiar pain is back with a vengence. What's interesting is I don't have pain while I'm running, but rather when I switch to walking...
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...
As a runner, the efficient use of your body will increase your respiratory volume and improve your stamina and endurance. While resting, every breath your take measures approximately 500ml. Multiplying that by 15 times per minute equals 7.5 Liters per minute. In contrast you can breath in about 60 Liters a minute when you are running fast. Deep breathing exercises, such as "Heart Breathing" exercises are an easy way to improve your posture and train the muscles of respiration to work more economically for you. Heart Breathing exercises are a (4) part breathing sequence that take seconds to do...

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