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- Running for Kids
- Shin Splints
- Preventative Exercise for Plantar Faciitis
- Plantar Faciitis
- Strength Training for the Long Distance Runner
- Dynamic Warmups
- Long Distance Running Core Exercises
- Girls on the Run
- Overtraining: Facts to Know
- Lower Back Pain
- Preventative Hip and Back Exercises
- An Endurance Athlete’s Guide to Energy Supplements
- Running Through the Seasons
- Exercise Asthma
- Triathletes Check List
- How to Pack for the Gym
- Marathon Preparation
- Running Through the Elements
- Choosing the Right Shoes
Running for Kids Running is a great sport for children. It teaches coordination
with muscle
movement, it increases the aerobic threshold, and teaches
children the
discipline it takes to work hard at a goal and not to give up. It
strengthens the bones and builds muscle.
Running has been around since the beginning of time. Human beings
learned
that running protected them from predators and that running
faster allowed
them to catch their prey. The best hunter in caveman times was
the fastest
runner.
In ancient Egypt, a king had to run a distance in a certain time
every three
years to keep his crown. The first Olympics of 776 BC produced
fast runners
who were worshipped like gods. Romans were the first people to
make a
standardized mile. They predicted a mile by how long a soldier
could walk
carrying full battle gear 1,000 steps using two strides. In the
Middle Ages,
sprints, hurdling, and steeplechases because popular in England
and
Scotland. In 1906, an official distance of 26.2 miles was chosen
for the
marathon in England. Running has made a comeback and races like
the Chicago
Marathon and Indianapolis Mini-Marathon sell out months before
the actual
race.
Shoes are essential for any running program. A good shoe will
help a student
runner not only finish the race, but also feel well. They should
be
comfortable on the first fit. Shoes range from $75 to $120 and
quality is
essential when choosing a running shoe. Runners should also
alternate shoes
to provide time for the shoes to breathe and dry out between
uses. All shoes
should come in a comfortable but stable insole and proper arch
support. The
sole should be able to take the shock of the thousands of times
the foot
hits the floor every hour of running. The initial sale of proper
shoes
should be from a running or sports specialty store. Students
should be able
to take a test run around the store and or block with their
shoes. Shoes in
a specialty store cost more initially but are worth it because
they
eliminate injuries later.
Clothes are another part of the runner�s gear. Cotton is out and
fabrics
such as dry weave, breathable, and Climacool are in. Make sure
that parents
understand that quality clothing is essential for their students.
When
students are running, they need clothes that will allow the sweat
to be
lifted from the skin and let out of the body. Target and Walmart
both sell
running gear that is perfect for children.
When the weather gets cooler, your students should layer their
clothing.
Some special materials such as Under Armor specialize in
utilizing thin
absorbing material. Clothing should be clean to avoid chafing and
Vaseline
should be applied under areas prone to chafing. Body Glide is
another
product used to prevent further prevent chafing. Band-Aids can
also be used
to cover up chafing and red areas. Blisters, calluses, and corns
should be
covered with moleskin and frequently treated with antibiotic
ointment.
Nutrition is essential when children run. If students are
running a race,
they should eat at least two hours beforehand. It is also
important that
kids have a healthy snack before a long run. Make sure that
there are
plenty of water spots on the run or have students bring his/her
own. A well
balanced diet with both simple and complex carbohydrates is part
of a fit
runner�s diet. Transfats and saturated fats must be avoided
with emphasis
on monounsaturated and polyunsaturated fats
Keeping a training log is also important. Some of the things your
students
might want to add to their runner�s notebook include: how far
they ran on a
given day, how long it took them to complete the distance, what
were the
conditions in which they ran and how did they feel after they
ran? What did
they feel after they ran and did they have any pain after they
ran?
Stretching is important too. Here are some tips on stretching
for students
to remember.
1. Move slowly into the stretch using static stretches;
2. Hold the stretch for 10 seconds prior to exercise (warm-
up) and for
30 seconds post exercise (cool-down);
3. Breathe and relax while holding the stretch;
4. Never do ballistic stretching;
5. Focus on the muscle you are trying to stretch, and then
try to
lengthen it;
6. Move slowly out of the stretch again, and
7. Remember to stretch both sides.
Since track and cross-country season is upon us, try running!
Shin Splints Sprains, Strains, Pains, Shin Splints, OH MY!
As a runner, it is quite common to suffer from shin splints.
�Shin splints�
is a term used to describe a variety of different lower leg
problems ranging
from tendonitis, strains, sprains, and stress fractures. The
bones and the
muscles of the shins are divided into three distinct departments
of the
anterior, posterior, and deep posterior. These areas can be the
cause of
shin pain often characterized as an aching, throbbing, or
tenderness of the
lower leg about halfway down or all along the shin from the ankle
to the
knee. Runners who are beginners or other runners who add more
than 10%
percent to their weekly training often suffer from this disorder.
Ignoring
the initial pain can lead to medial tibia stress syndrome or a
stress
fracture. Pain usually starts at the beginning of a run,
disappears, and
then comes back after a run.
Some of the common causes of shin splints include:
1. Training with a group that is too fast;
2. Doing too much too soon;
3. Tight gastronmenious or tibilas anterior muscles;
4. Injury to the tibia;
5. Running on uneven or hard surfaces;
6. Using the same pair or worn out shoes;
7. Not rotating your running shoes with two or three other
pairs;
8. Training too intensely or too excessively during a given
week;
9. Poor body mechanics such as muscle strength imbalance and
muscle
inflexibility;
10. Flat feet or a high arch;
11. Shoes that are too small, and
12. Inexpensive footwear.
It is very important to treat shin splints. Treatment includes:
1. Ice before and after running. Cryotherapy is also
effective;
2. A warm towel or heating pad 10-15 minutes before
exercising;
3. Icing the injured area for twenty minutes at least three
times a day;
4. Reducing your running;
5. Active rest from your running. Try cross-training such a
biking or
swimming;
6. Strengthening of your gastronenimus and tibialis anterior
with
weights or body weight exercises;
7. Cross training with no-impact exercises such as swimming
and biking;
8. Using anti-flammatory medications such as Tylenol or
aspirin. Your
doctor may prescribe Naproxen which is an anti-flammatory as well;
9. Running on soft surfaces and avoiding excessive inclines
or uneven
streets;
10. Warming up and cooling down before each workout;
11. Avoiding activities that put weight on the affected area;
12. Wearing a support hose after the workout;
13. Using Biofreeze or another pain relieving gel;
14. Consider getting a pair of orthotics. Many insurance
companies
offer partial or complete coverage, and
15. Static and partner stretches of the calves and heel. Be
sure you
don�t feel pain as you stretch.
Tips for avoiding shin splints:
1. Have quality shoes. Visit a racing store and have them
carefully
measure your feet and evaluate your running;
2. Never increase your mileage more than 10% per week;
3. Run in the winter at least once a week outside to keep
your running
base up, and
4. Avoid running on sidewalks, concrete, grass, or sand
surfaces.
Tips on buying shoes:
1. Replace shoes every 350-500 miles;
2. Check frequently for wear and tear on your shoes;
3. Rotate your shoes with at least three different pairs;
4. Buy your shoes from a running store or a knowledgeable
sale staff
member who runs, and
5. Stick to one model or type of running show that you know
and trust.
When dealing with shin splints, remember that it is not a crime
to take a
day off. It is just your body telling you to slow down and
regroup. Remember
that smart running is a lifetime sport.
Preventative Exercise for Plantar Faciitis Preventative treatment and Rehabilitation for Plantar Fascia
The plantar fascia is a band of connecting fiber that originates
at the heel
and goes to the bottom of the toes. It facilitates warm-ups of
balance,
stability, running, walking, and cardiovascular warm-ups. Plantar
faciitis
is a condition where the plantar is overstretched; it results in
pain that
comes from micro-tears and inflammation to the fascia. Some of
the causes of
plantar faciitis include improper shoes, wear or tight ankles or
calves,
increasing vigorous activity more than 10% in a week, and
vigorous activity
such as running, jumping, or pounding on the bottom of the foot.
Tight
hamstrings, calves, and shins and stress placed on the plantar
faciitis
cause plantar faciitis. Some great exercises to prevent or
rehabilitate the
plantar faciitis include:
Toe grasping
Curl the toes and imagine you are grabbing something with the
toes of each
foot.
Towel Curl
Grab a towel by curling the toes under. Make sure your heel stays
on the
floor.
Marble Pick-ups
Have marbles in a cup and try to pick them up with your toes. For
a
variation, try different sizes of coins.
Toe Taps
Tap your toes and keep your heel on the floor.
Rolling Pin
Use a rolling pin, pedicure roller, or tennis ball, and while
seated, roll
it with the arch of your foot.
Calf Stretch
To stretch the Achilles tendon, lean forward against a wall, keep
the knee
of one leg straight and keep our heel on the ground while bending
the knee
in the other leg. Then, switch legs. When you rotate your ankle
clock- and
counter clock-wise, you are also recruiting the hamstring and
quadriceps and
using the whole leg. For a variation, try stretching your calves
and legs
in a side-to-side position. To get both the shin and calf to
stretch, place
them on the edge of a stair or a slant board.
With care, many plantar suffers can return to pain-free activity
with proper
rehabilitation. Most suffers can return to modified activity with
rest,
rehabilitation, and time. Proper footwear and a stretching and
strengthening
program can help prevent reoccurrence of this condition. For more
information about other therapies, click on the link to my other
article at
the end of this article.
References
http://www.sportsinjurybulletin.com/archive/plantar-fasciitis-
exercise.html
http://www.sportsinjurybulletin.com/archive/0180.htm
Help for Plantar Faciitis
http://www.aafp.org/afp/20010201/477ph.html
Plantar Faciitis: More Than Just a Real Pain
http://worknotes.com/IL/Chicago/Fit4FunKidsFitness/faq1.stm
Treatment of Plantar Fasciitis
http://www.aafp.org/afp/20010201/467.html
Plantar Faciitis Plantar Faciitis: More than Just a Real Pain!
Plantar faciitis is a very common foot ailment. What starts as a
dull ache
skyrockets to pain whenever they do any exercise such a walking
or running.
This condition is more than just a pain in the heel. This pain is
often most
present when someone first awakens or has sat or stood in one
place for an
extended period of time.
The plantar fascis is a thick broad band of fibrous tissue than
runs on the
bottom of the foot. It is attached to the heel bone (calcaenous)
and goes
out to the toes (metatarsals) of the foot. This tight band of
tissue is
elastic and acts like a bowstring to maintain arch of the foot.
As a person
ages, this band becomes less flexible.
Plantar faciitis is a type of overuse injury caused by
micro tears
to the plantar fascis. It is present with inflammation of the
plantar fascia
and often feels like sharp knives digging into your heel. What is
thought to
be pain in the ball of your foot originates in the middle of the
bottom of
your foot.
It comes from overuse of the foot through sports that involve the
pounding
of feet, running, jumping, or walking. A sudden change of more
than 10%
increase of activity, wrong shoes, worn out shoes, an increase in
weight,
pregnancy, and arthritis can increase plantar faciitis. Middle-
aged persons
and women are more likely to get this condition. Those who spend
their lives
on their feet in one place also frequently suffer. Genetic
conditions such
as flat feet or high arched feet also suffer most frequently.
Having an
uneven gait and foot-landing pattern also increases the problem.
Even with plantar faciitis, many people have found relief. Many
runners,
walkers, athletes, and others who suffer from this condition are
able to
still exercise long distance with self-help and preventive care.
Some of
these methods include rest. People with plantar faciitis have
found that
complete rest or at least a decrease in activity have helped them
heal this
condition. Experts suggest that athletes take complete rest from
their
particular activity until their feet do not hurt. People with
flat feet and
high arch have found that with the use of insoles, heel cups, or
doctor-
prescribed orthotics, they are still able to run marathons, ultra
marathons,
or hike long distances with great success.
Going to a quality sports store will give you the right shoe and
help you in
your particular sport or activity. Some people have found that
cross
training with low impact activities is great way to substitute
exercise
while you are healing. Biking and swimming are great aerobic non-
impact
activities. When stationary biking, some trainers and experts
suggest you
pedal on the ball of your foot instead of going on your toes to
decrease
friction on the plantar portion of the foot. Swimming in deep
water also
takes the tension off the bottom of your foot.
Stretching is also a great way to prevent or heal plantar
faciitis. A calf
stretch and a reverse calf stretch are great exercises to do
BEFORE and
AFTER exercising. One stretch is where one knee is flexed; toes
are pulled
back toward ankles and held for a comfortable 8-10 seconds.
Stretching
should never hurt. Stretches should also be done in the morning
before you
get out of bed and whenever you sit for an extended period of
time. Making
the ABCS, words, or shapes with your toes also strengthens the
ankle and
shin as well as the bottom of the foot. Other remedies include
picking up
tennis balls, golf balls or picking up a towel with your foot.
Take a pair
of new athletic shoes that have not been outside and wear them
instead of
going around barefoot in the house for extra foot support. Don�t
forget
supportive orthotics, heel supports, or arch supports in the shoe
as well.
Medical interventions include using ice, topical ointment, and
pill or
capsule muscle pain reliever. Taking a Styrofoam cup and applying
the ice in
a massage for 5-10 minutes is a great natural healer. Take a
small Styrofoam
cup and fill it with water. Stick it vertically in the
refrigerator, and in
a few hours, slowly tear from the top of the cup to make the ice
massage for
your foot. Wearing an ice pack to bed with a sock on encourages
healing
without fear of freezing your foot. An unopened frozen water
bottle is great
to use to massage the ball and bottom of your foot. Biofreeze is
a topical
agent that will give the feel and effect of ice without the
water. Aspirin,
acetaminophen (such Tylenol), naproxen (such as Aleve),
ketoprofen (such as
Orudis and Actron), or ibuprofen (such as Advil, Motrin, Nuprin)
can ease
the heel pain, but talk to your doctor before you take any
medicine. Take
with caution because they mask the problem and don�t really deal
with the
real issue of pain and injury.
Once in a while, you need to consult a professional. A foot
doctor can
prescribe additional exercises or special footwear that will help
with
healing. Sometimes they will prescribe a special taping of the
foot or heel
cradle/splint that can be worn at night. Foot doctors who are
athletes in
your particular sports will help you overcome the injury and not
be
unnecessarily sidelined by an injury. Occasionally they will give
cortisone
shots in the heels or perform outpatient foot surgery. This is
done as a
last result. Remember that the pain of plantar faciitis sometimes
does not
come until 12-36 hours after you have completed your sport.
Minimum rest is
also recommended for that time period as well.
Personal trainers, physical therapists or seasoned athletes in
your sport
can be another great help. They can watch how you walk, run, or
jump and
give tips for proper posture and body alignment. They can even
give
exercises that will help promote good balance. Core training such
as
crunches, bridges, flies, and hip flexors strengthen both the
upper and
lower body so all the pressure is not on your foot. Once the foot
has
heeled, some trainers will also suggest stride training or gentle
speed work
for a small distance. Cross training using the opposite muscles
and strength
training build up not only your muscles but your bones as well.
Your feet are an essential part of your body. Take care of them
and
understand how to make them happy. When you maintain balance in
fitness and
your personal life you will have an optimum lifestyle.
References
Burfoot, Amby (2004) Complete book of running. New York: Rodale,
Galloway, Jeff (2002) Galloway�s book on running. Bolinas, CA:
Shelter
Plantar Fasciitis. http://www.emedicine.com/emerg/topic429.htm
Plantar Fasciitis. http://en.wikipedia.org/wiki/Plantar_fascia
Plantar Fascitis: A common cause of heel pain.
http://familydoctor.org/140.xml
Plantar Fascitis.
http://www.foot.com/info/cond_plantar_fasciitis.jsp
Plantar Fascitis. http://www.mayoclinic.com/health/plantar-
fasciitis/DS00508
Plantar Fascitis. http://orthoinfo.aaos.org/fact/thr_report.cfm?
Thread_ID=144&topcategory=Foot
Plantar Fasciitis and Heel Spurs. http://heelspurs.com/_intro.html
Plantar Fasciitis is a Common Cause of Heel Pain.
http://healthlink.mcw.edu/article/987116429.html
Plantar Fasciitis (Heel Spurs).
http://www.sportsinjuryclinic.net/cybertherapist/front/foot/planta
rfaciitis.h
tm
Treatment of Plantar Fascitis.
http://www.aafp.org/afp/20010201/467.html
What is Plantar Fasciitis?
http://www.webmd.com/hw/foot_problems/hw114460.asp
Strength Training for the Long Distance Runner Strength Training for Runners
Strength training is essential to the overall fitness of
any
runner. Just as specific drills are important to the runner�s
skill,
strength training is important for the total health of any
runner. It builds
balance, coordination, endurance, and strengthens muscles,
tendons, and the
skeletal structure. Strength training also builds up immunity to
the
breakdown of tissue that occurs during the rough training
associated with
running, including speed and long distance training. It also
enhances the
effect of warm-ups patterns and helps prevent many running
injuries
including Achilles tendonitis, back pain, calf strain, chronic
exertional
compartment syndrome, it band injury, and helps control plantar
facittis.
Strength training help with the stronger push off during the
beginning of
running, develops a longer, more correct running form, has a
positive
effect on eccentric warm-ups, develops a tougher core, and
improves the
body�s ability to handle more force and abuse during vigorous
exercise.
Strength training also builds lean muscle tissue and enhances
greater
calorie expenditure by creating less fat tissue. In addition, the
calorie
burning effects of strength training last several hours after
completion of
the exercise.
A good strength training program consists of an in-season and off-
season
program. During the in-season program, if a person runs four or
more times a
week, it is recommended that weight training be once or twice a
week for a
few hours before or after running. During the off-season when the
athlete
spends more time indoors and limits his running to three times a
week,
weight training can be added for three days a week. Experts agree
that all
body parts should be included in the weight training program,
with
repetitions between 10-15 for each major muscle group. Exercises
can be
varied with sitting, standing, and using a stability ball to add
muscle
recruitment.
Some great exercises for strength training include:
Leg
Squats
Good Mornings
Lunges (with and without weights)
Leg Presses and Curls
Back
Good Mornings
Rows
Dumbbell Shrugs
Shoulders
Shoulder Raises
21s (for all parts of the shoulder)
Chest
Chest Press
Pushups
Incline Chest Press
Chest Flies
Biceps
Bicep Curls
Hammer Curls
Triceps
Overhead Seated Triceps Extensions
Skull Crushers
Don�t forget the little muscles too.
Wrist extension and flexion curls for the wrists, and calf raises
and
extensions for the tibablis anterior, soleus, and gastronemious.
References:
Dr. Stephen M. Prubit�s Sport Pages: Strength Training
Principals for
Overall Fitness
http://www.drpribut.com/sports/strengthprinciples.html
Pearl, Bill (2005), Getting Stronger, Bolina,: CA Shelter Online
(2005)
Strength Training for Runners
http://sportsmedicine.about.com/od/runningworkouts/a/strenth_runne
rs.htm
Strength Training for Runners
http://www.fitnesssports.com/Strengthtraing.html
Strength Training for the Long Distance Runner
http://www.bodybuilding.com/fun/maki7.htm
Dynamic Warmups Dynamic Warm-ups: A New Way to Warm up for Running
Dynamic warm-ups target muscles that are used specifically for
running.
These drill exercises will prepare the body for action. Warm-ups
develop,
teach, and prepare our muscles for what will take place when
during running.
The exercises increase blood flow, gradually increase body
temperature, and
prepare the joints, muscles, and skeleton for action.
Overstretching can
also be a problem since overstretched muscles often inhibit
running
performance. Traditional static stretches can cause micro-tears
in the
muscles which are detrimental to strenuous cardiovascular
sessions such as
running. Athletes from former Soviet countries as a far back as
the 1970s
have used dynamic warm-ups before running. Performing these
drills can
reduce the risk of common running injuries. You might want to
incorporate
these dynamic warm-up into your routine before your next run.
Walking High Step
Muscles Targeted: Gastronenmus, Soleus, and Hip Flexors
Extend your leg to your waist, high in the air. Move your
opposite arm to
touch your leg. Continue with opposite leg and arm. Repeat ten
times.
Walking High Step
Muscles Targeted: Gastronenimus, Soleus, and Hip Flexors,
Bring your legs up to waist high with legs bent. Touch opposite
knees to
legs. Continue with opposite legs and knees.
Grape Vines
Muscles Targeted: Hamstrings and glutes
Fast walk sideways and alternate one foot in front of the other.
Shuffle
Muscles Targeted: Trapezius, Errector Spinae, Teres Minor and
Major,
Lattismus Dorsi, Gastronemus, Soleus, and Tibalis Anterior
Fast walk sideways and alternate one foot in front and the other
in the
back. Complete 10 repetitions. Repeat 4 times in both left and
right
directions.
Heel Walking
Muscles Targeted: Soleus, Tibalis Anterior, and Gastronimus
Walk on your heels and make sure your heels touch the ground.
Toe Walking
Muscles and ligaments targeted: Abductor Hallucis, Flexor
Digitorum Brevis,
Abductor Digiti Minimi, Medial Plantar, and Lateral Antar
Walk on your toes, taking care to not touch your heels to the
ground.
Hurtle Steps
Muscles Targeted: All lower legs muscles and back muscles
Imagine you are walking over a series of large boxes. Pick up
your feet and
knees and go about 25 feet in one direction. Repeat by going the
opposite
direction in the same motion.
Butt Kicks
Muscles Targeted: Quadriceps and Glutes
Bend your knees and bring your lower legs to your glutes.
Alternate and make
sure you get an equal number of kicks on each side.
References:
Prosperous running: Dynamic movement
http://active.com/story.cfm?story_id=12977
Warm up exercises: your old-style warm-up exercises may need
updating
http://www.pponline.co.uk/encyc/warm-up-exercises.html
Dynamic Warm-up: Pre-running exercises
http://zappoman.wordpress.com/2007/01/15/dynamic-warm-up-pre-
running-
exercises/
Warming up
http://www.runtheplanet.com/trainingracing/stretching/chap4-
warmup.asp
Long Distance Running Core Exercises Long Distance Running Core Training
Runners have found that the amount of disciplined aerobic
training they do
is effective for their distance training but what builds balance,
coordination, speed, and endurance is the core training that they
perform.
The core is everything that holds your middle together, and it is
the
physical base in exercise. It is the chest, back, glutes, and
abdominals. A
weak core can throw a body out of alignment, causing injuries and
early
fatigue in performance. A strong core can cause an athlete to
better control
the lift of the legs and body�s speed. Core training conditions
multiple
planes of movement, whereas running only trains lateral
movement.
Abdominals
The abdominals are made up three areas. The rectus abdominal
muscle is found
between the ribs and pubic bone of the pelvis, the transverse
abdominal
muscle acts as the weight belt, and the obiques stabilize and
allow for
rotational movement. Most crunches can be done with a ball. This
allows
greater movement and less pressure on the back.
Crunch
Muscles worked: upper abdominals
Put your hands behind your head, engage your abdominals, and
crunch up to
2/3 of your back off the floor. Slowly go back to the floor and
repeat. For
level two, reach hands out and put them to your knees as you sit
up; for
level three, reach your arms straight up into the air as you
crunch.
Oblique Leg Extensions
Muscles worked: glutes, hips, obliques and piriformis.
Crunch up to the left and right sides with your hands behind your
head.
Don't let your leg touch the ground, and when the leg is fully
extended your
glutes should be tightly squeezed rotating your leg out.
Oblique Crunches
Muscles worked: obliques
Lie back on the ball and make your fists like you are kickboxing
and
punching. Crunch up your abs to the left and right.
Legs Push Away
Muscle worked: lower abs
Lie on the floor with hips and knees bent to 90 degrees. Place
hands to
sides and push legs away side to side. As you improve take your
legs and
try to slowly kick them out and lower to the floor.
Knee-up Crunches
Muscles worked: lower abdominals
Focus on keeping the small of your back against the floor even
throughout
the range of motion. Bring knees to chest and focus on the
bending to the
chest.
Another name for the chest is the pec or pectoralis major and
minor. The
Pectoralis Major muscles are and are in the located in the
front rib cage
to the humerus near the shoulder joint and originate on the
breastbone in
the center of the chest and move in a variety of planes across
the body. The
Pectoralis Minor muscle is located underneath the pectoralis
major muscle,
begin on the middle ribs.
Chest Ball Push Up
Muscles Worked: Chest, shoulders, triceps
Using an exercise ball, position your hands directly on the ball
and get
your body into a pushup position. Slowly complete a full pushup
bringing
your chest down towards the exercise ball and then back up to the
starting
position while keeping tension on your chest muscles throughout
the range of
the exercise.
Incline Push Ups
Muscles Worked: Chest, shoulders, triceps
Place hands on step or platform, wider than shoulders. On knees
or toes,
slowly bend arms and lower body until elbows are at 90 degree
angles.
Straighten arms and push up without locking elbows.
Back
The back should receive equal time training since 80% of our
population
will, at some time, have back pain. The back originates in the
posterior
part of the body and goes from the neck to the buttocks. The back
muscles
include the trapezoids (neck), infraspinatus, teres minor and
major, the
lattissmus dorsi, rhomboids (middle back), and erector spinae
(lower back).
Superman and Co-lateral Superman
Muscle worked: lower back
Lie face down on the floor with your arm stretched out directly
overhead.
Raise your arms, chest, and legs off the floor, hold them there
for two
seconds, and squeeze the muscles of your lower back; lower to the
ground and
repeat. You can also do these one arm and leg at a time; raise
your left arm
and right leg into the air at the same time, also raising your
chest
slightly off the floor. Hold there for a second and squeeze the
muscles of
your lower back. Lower your limbs back to the ground. Then raise
your right
arm and left leg and hold for a second. Using a stability ball
allows you to
do the Superman one leg or collateral at a time, allows for more
movement on
the ball, and also helps teach balance.
Cobra
Muscle worked: lower back, chest, arms, and shoulders
Lie on the floor like a snake and bring your head, neck, and
chest off the
floor. As you become stronger, bring your back and stomach off
the floor as
well.
Gluteus Maximus
The glutes are the muscles of the buttocks and hips that rotate
your legs
and hips. The names of the glute include the maximus or
superficial muscle
used for cardiovascular exercise such as running, climbing, and
walking and
the medius and mimimus, the muscles of the hip.
Bridged Leg Lifts
Muscles worked: gluteus
Lie on the floor prone. Lift one leg into the air at least waist
high. Each
leg counts as half of a rep. Keep your glutes down and don�t
worry about the
height of the legs.
Body Weight Bridge
Muscles worked: glutes
Lie on the floor with your arms by your sides and your knees bent
(feet flat
on the floor). Feet are hip-width apart with toes pointing
directly ahead.
Lift hips off the ground and push as high in the air as possible.
Squeeze
your gluteals as you hold the top position for 5 seconds. Lower
your hips
back to the ground and repeat.
Hip Muscles
There are many muscles of the hips and gluteus. There is the
gluteal,
adductor, abductor, lateral rotator group, and the iliopsoas
group. Hip
muscles are important for rotational movement.
Hip Extension
Muscles worked: hip adductors, gluteus maximus, and hip flexors
Lie down with heels propped on the ball. Keeping abs tight,
slowly lift your
hips off the floor (squeezing the glutes) until your body is in a
straight
line. Hold for a few seconds and lower. For added intensity, lift
the hips,
take one leg off the ball, hold for a moment, and lower. Repeat,
lifting the
other leg off the ball.
Lying T
Muscles worked: hip adductors, gluteus maximus, and hip flexors
Lie down like a �T� with arms out flat on the ground. Bring each
leg side to
side as far to the floor as you can.
Hip Bridge
Muscles worked: hip adductors, gluteus maximus, and hip flexors
Lying on back, looking up at the ceiling, with knees bent and
feet on the
ground, keep abs tight, push heels into the floor, and pull toes
up to the
chin. Press hips up to ceiling while squeezing your glutes, so
only your
heels and shoulders are on the ground.
References:
Ask Men: Chest
http://www.askmen.com/sports/bodybuilding/27_fitness_tip.html
Become a Stronger, Leaner, Faster Runner with Core Conditioning
http://www.runwashington.com/features/traincore05.html
Brooks, Douglas (1996). Crunch ball workout Canton OH: Fitness
Quest
Chest Exercises
http://www.shapefit.com/chest-exercises-exercise-ball-pushups.html
Chest Muscles
http://www.fitstep.com/Advanced/Anatomy/Chest.htm
Core and Abdominal Training
http://www.naturalphysiques.com/cms/index.php?itemid=103
Core conditioning for runners
http://www.pfitzinger.com/cc.shtml
http://www.pfitzinger.com/cc1.shtml
Core stability,
maximizing your running performance, minimizing injuries
http://training.runinthesun.com/core_stability.asp
Core Strength and Good Posture
http://exercise.about.com/cs/abs/a/coreandposture.htm
Core Exercises on the Ball
http://exercise.about.com/cs/abs/l/bl_core.htm
Depth Pushups
http://www.exrx.net/Plyometrics/DepthPushUp.html
Fit Step
http://fitstep.com
Glutes Definition
http://en.mimi.hu/fitness/gluteus.html
Miller, Gin, Get on the Ball. Canton, OH: Fitness Quest
Hard Core - Exercises to Strengthen Your Abs for Better
Performance
http://www.beginnertriathlete.com/cms/article-detail.asp?
articleid=486
Hard Core Running
http://www.chirunning.com/news/hardcore.php
Human Abdomen
http://en.wikipedia.org/wiki/Human_abdomen
Muscles of the Hip
http://www.answers.com/topic/muscles-of-the-hip
What are abdominal muscles?
http://www.6secondabs.net/what-are-abdominal-muscles.htm
Girls on the Run Girls on the Run in Chicago
By Christina Chapan
Children today are bombarded with more choices for recreation
than every
before. The age of technology not only brings convenience but
also an
opportunity for a sedentary lifestyle. Parents often struggle to
keep their
children active and physically fit. It is difficult to find a way
to
motivate especially preteen girls to have a healthy lifestyle.
This
challenge increases as children grow up and enter their
adolescent years.
But one program has successfully done this. The Girls on the Run
program is
an afterschool program that promotes healthy lifestyles for girls
third
through eighth grade with character education lessons, running
and exercise.
Girls as they mature are often told through false messages that
playing
sports is not cool and that being athletic is not feminine. The
Girls on the
Run program is a great way to encourage fitness in the classroom
and
community, and it extends to the home as well.
Girls on the Run targets inactive girls and girls with low self
esteem and
encourages girls to stay active. It also fosters those students
who are
already athletes to continue to enjoy exercise, try new forms of
fitness
activities, and reach out to the community with active volunteer
programs as
well.
The program aims to help girls make exercise a lifelong habit by
introducing
them to running and other forms of physical fitness. Girls meet
twice a week
for an hour before or after school, learn a life-changing lesson,
play an
active game, eat a healthy snack, and prepare for a 5K that is
held bi-
annually in the surrounding area. Teachers, principals, or local
community
members volunteer with the program as coaches.
Each child in the 5K race event is accompanied by a running
buddy. This
event is held on a Saturday or Sunday to encourage family
participation.
Parents, aunts, uncles, sisters, brothers, other family members
as well as
coaching staff accompany these girls as they run. Buddies come in
all shapes
and sizes from the elite athlete to the recreational walker. All
have one
thing in common though: to motivate and positively encourage
their girl to
finish the race strong and feeling good. Buddies encourage
runners to �run
in such a way as to get the prize.� Every finisher gets a medal
to celebrate
their accomplishment. All girls no matter their speed are told
that they are
winners and can do anything that they put their mind to.
The program�s curriculum is based on building life-skill lessons
and finding
ways to build the girls� self-esteem through fitness. Lessons
included in
the curriculum include how to deal with bullies, combating
unrealistic body
images, making healthy choices, and helping others. The program
ends with a
party hosted by a local school after the 5K.
Girls on the Run Chicago started in Chicago in 1999 with only
five coaches.
Currently, it serves over 2,326 girls with diverse ethnic
backgrounds, and
it has trained over 300 volunteer coaches in the past year. The
costs of the
program are based on the average income of the surrounding
community. Girls
on the Run Chicago serves the Cook, Lake, DuPage, Kane, and Will
counties.
Parents and volunteer coaches have commented that there have been
many
positive changes in their girls� lives. Some of the comments
included: she
has higher self-esteem, improved eating attitude, an improved
body image,
has a positive peer group and positive role models for her future.
Girls on the Run Chicago gives young girls the tools and life
lessons that
they need to transform their lives and the lives of others.
Nichhyra Byrd,
the 2008 Chicago nominee for the ESPY award, says that �Running
has taught
me to do my best, on and off the track, and that I can do
whatever I dream,
if I put my mind to it. But most of all I just love to run with
my friends.
It's fun.� And everyone agrees that fitness has to be fun to be
a lifelong
habit! Girls learn through Girls on the Run that they can do
anything they
put their mind to, even finishing a 5K.
There are many ways to be involved with Girls on the Run in your
community.
This program is not only in Chicago but is also across the
country. To find
out if there is an existing program in your community go to:
http://girlsontherun.org/locations.html
Opportunities include volunteer coaching opportunities, helping
or assisting
at running events, or sponsoring the program with a financial
contribution
through fundraising for a running event or an individual
contribution.
Please email info@gotrchicago.org for more information.
------------------------------------------------------------------
-----------
---
Christina Lee Chapan, BS (Elementary Education-LBS-1 Special
Education Oct.
2006), MS (Curriculum and Instruction), ACE Personal Trainer,
AFAA Group
Fitness Instructor , ISSA Youth Trainer, SCW Sports Nutrition
Certificate
Fit 4 Fun Adaptive Fitness �
http://worknotes.com/IL/Chicago/Fit4FunKidsFitness/index.html
Overtraining: Facts to Know Overtraining: Facts to Know
As a middle aged athlete it is rewarding to see the benefits of
consistent
exercise. Your body is healthy, your mind is productive and you
have the
physique of a person half your age. Exercise has become more
than a weekend
warrior mentality but also a daily part of your routine as common
as
brushing and flossing your teeth every day and night. The
complements, the
way you look and feel often make you want to feel that even more
activity
will make your body and mind better than ever before.
This often involves athletes falling into the trap of
overtraining.
Running or other high impact sports involve up to three times
impact your
body weight. This often leads to illness and injury to the
body. This
overtraining not only takes your away from completing your next
athletic
event such as a triathlon or marathon but also could affect your
future
fitness pursuits. Here are some ways you can avoid overtraining
and not get
sidelined from injury.
There are many early signs of overtraining. Signs of
overtraining include:
insomnia from waking up too early or having trouble going to
sleep at
night. Athletes may feel the pressure of work and also the need
to complete
the training program for their next event by regularly cheating
their
sleeping by going to bed for less hours a night. This often
leads to
overdependence on caffeine to get your body moving in the morning
or keep it
going during the day. Other signs include fatigue, headaches,
elevated
morning pulse, inability or lack of desire to complete exercise
workouts,
increased illnesses, injuries, and frequency of colds and flu.
Loss or
appetite or decrease in performance can also occur. Emotional
changes can
also occur such as moodiness, irritability, or lack of
concentration or lack
of desire to complete the event.
Chronic or nagging muscle aches and joint muscle pain can also
result from
overtraining. Other signs can be chronically elevated heart rate
at morning
rising, rest and during exercise. Some women struggle with
disruption with
menstrual cycle disturbances with irregular periods, while
others will stop
menstruating altogether if their body fat decreases to unhealthy
levels.
Injuries such as shin splints, tendonitis, plantar fasciitis are
also common
occurrences that happen due to overtraining.
If you have been overtraining the suggestions are simple. First
of all
increase your intake of water and be sure that you are eating a
healthful
diet with a mix of lean proteins, complex and simple
carbohydrates with an
adequate intake of fruit and vegetables with increasing your
daily fiber.
Healthy omega unsaturated fats such as 3s, 6,s and 9s, should
also be
included in your diet. When increasing your activity level adjust
your daily
activity level by not more than 10% volume each week.
Cross train with including non-impact activities such as biking,
walking ,
yoga and swimming to your cardiovascular exercise routine each
week. Adding
strength training at least 2-3 times week is a valuable tool to
increasing
your muscle mass and stroke volume of your heart muscle each
week. A deep
tissue sports massage will also help. Dynamic stretching should
be done
before an activity with static stretching included at the end of
each
workout. Most people need 7 to 10 hours of sleep every night.
Test your
body by not setting an alarm clock and seeing when your body
naturally wakes
up. Don�t be afraid of naps. A daily 15-20 minute nap can
refreshes and
energize especially for those who struggle with adequate sleep at
night.
And last but not most important is taking a day or a week off in-
between
when overtraining occurs. This break will not hurt your
performance but
will allow you to come back more refreshed and re-energized and
ready to
compete than if you did not take any time off exercise. Taking
these
steps will help the athlete in you be the best performances at
any age.
References
Physical Overtraining
http://www.exrx.net/ExInfo/Overtraining.html
Preventing Overtraining - When Less Is More
http://sportsmedicine.about.com/cs/overtraining/a/aa062499a.htm
Too much of a good thing
http://www.acefitness.org/fitfacts/fitfacts_display.aspx?
itemid=353
Lower Back Pain Lower Back Pain: A Guide for Athletes & Average Joes
By: Christina Chapan
What is lower back pain?
Lower back pain is a condition that plagues many people. Seventy
percent of
all people are troubled by this condition at least once in their
lives.
Fifty million dollars is spent on back pain each year, and it is
the second
most common reason for time needed to be taken off work and the
fifth most
common cause for hospitalization. The lower back originates in
the lumbar
or lower spine, works to support your weight, and helps you bend,
lift, and
twist.
Back pain can result from overuse injuries and lead to acute pain
from
improper standing or sitting postures and weak body mechanics and
muscles.
Medical causes also include herniated disks, trauma to the back,
and
degenerative disk disease. Arthritis , osteoporosis, and skeletal
and
muscular irregularities can also produce back pain. Depression,
anxiety, and
poor mental health can aggravate this condition. Chronic
coughing, smoking,
and multiple pregnancies with weak abdominal walls can also
aggravate this
condition. Back pain is common in high impact or lower body
pounding sports
such as golf, soccer, running, tennis, rowing, basketball,
soccer, and
gymnastics.
How is it diagnosed?
After self-diagnosis, a variety of tests can identify and
pinpoint the
damage to the lower back: x-rays, CT scans, MRIs, bone scans,
ultrasound
imaging, and injections into the affected areas. Once the
affected area is
detected, a doctor can prescribe effective treatment.
What are some ways to prevent it?
If you must lift heavy objects, be sure to bend at the knee when
lifting or
lowering an object and keep objects close to the body when
picking them up.
Avoid twisting or using unnatural positions while lifting. Push
rather than
pull objects, and avoid unnatural positions when doing activities
of daily
living. Use a rehearsal of the planned movements as a warm up and
static
stretching to cool down. Balance your workout routine with cross
training of
the anterior and posterior or with opposite muscles groups such
as
abdominal, chest, and back. Exercising on soft surfaces such as
grass or
rubber surfaces may help control this condition.
Other tips for diminishing back pain include using backrests and
lumbar
supports when sitting, stopping smoking, and losing weight. Use
good and
comfortable footwear and avoid activities that bring on back
pain.
How is lower back pain treated?
There are many ways to self-treat lower back pain. You may need
to
substitute part of your exercise routine with lower impact
activities such
as swimming and walking while your back heals. Upper and lower
body strength
training using weights at least 2 to 3 times a day will build and
strengthen
muscles. If the pain is too great, take time from physical
activity.
A method of alternating cold (ice) and warm (heating pad)
treatments twenty
minutes a day several times a day is also effective.
Nonprescription
medicines that help with pain include aspirin, acetaminophen,
naproxen,
ketoprofen, and ibuprofen. They may help reduce inflammation and
pain, but
remember that the injury is still there and these medications are
only
temporary fixes.
If the pain does not go away in two to three weeks, you should
seek medical
treatment. Massage therapy or spinal manipulation with a licensed
professional may also provide relief. Often physical therapy in
combination
with education about therapeutic exercises may be helpful. Other
medical
treatments that may help improve the pain under the supervision
of a
licensed practitioner include acupuncture, steroids, anesthetics,
narcotics,
or traction�using weight to pull the skeletal structures into
better
alignment. Ultrasound and other electrical nerve stimulation
procedures may
also be used.
Summary: How can I deal with lower back pain?
If you must sit for a long time at work or in a vehicle, take
frequent
breaks with stops to stretch as much as possible. Wear flat shoes
and use
good shoes with lots of support. A specialized sports store may
be able to
help you select the right kind of shoe for your particular
lifestyle.
Exercise regularly because active lifestyles lead to lives with
decreased
pain. Sleep on your side with your knees bent. You may put a
pillow under
your head to support your neck and also put a pillow between your
knees. Use
a firm mattress or add a board of half-inch plywood under the
mattress to
increase support. With increased prevention and attentive
treatment, an
individual can expect to decrease their time off for lower back
pain and be
more prepared to actively participate in life.
References
Burfoot, Amby. (2004). Complete book of running. New York: Rodale.
Gladwin, Laura A. (2002). Fitness Theory and Practice: The
Comprehensive
Resources for Fitness Instruction. Sherman Oaks, CA : Aerobics
and Fitness
Association of America.
Lower Back Pain in Athletes
http://www.sportsmed.org/tabs/patienteducation/SportsTipDetails.as
px?DID=315
Lower Back Pain
http://familydoctor.org/online/famdocen/home/common/pain/treatment
/117.html
Lower Back Pain Fact Sheet
http://www.ninds.nih.gov/disorders/backpain/detail_backpain.htm
Preventative Hip and Back Exercises Preventative Back and Hip Stretching for the Real Athlete
Long distance sports such as running inflict a lot of abuse on
the hip and back. The back muscles make up the three major muscle
groups of the back. The latissimus dorsi runs down the sides of
your back and is responsible for extending, rotating, and pulling
your arms into the body. The erector spinae is made up of three
muscles that run from your neck down to the bottom of your spine
and helps you stand up straight, and the rhomboids sit between
your shoulder blades and are responsible for rotating, elevating,
and retracting the shoulder blades. The hip muscles are made of
three different parts: the semimembranosus, the semitendinosus,
and the biceps femoris—all of which connect to the hip at the
ischial tuberosity. When they contract with the gluteus maximus,
the hip muscles work together to extend the hip. They bring
muscle by adducting, abducting, extending, and flexing the legs
as well as supporting the upper body. Athletes much keep these
two areas stretched and ready for their next event. Here are some
stretches that will help keep you ready to compete in your next
event.
Low Back Stretches
1. Lie on your back and bring a bent leg across body; keep
the lower back and hip area flat. The knees should be aligned.
Keep your shoulders square and flat on ground. Reverse the legs.
2. Place both hands shoulder width apart on a wall, your
hips should be directly above your feet. Let your upper body drop
down as you keep your knees bent.
Upper Back Stretches
3. Stand and place your hands about shoulder height on
either side of a doorway. Keep your chest and head up and knees
slightly bent while doing this stretch. Move your upper body
forward until you feel a stretch in your arms and chest.
4. Raise the top of your shoulders toward your ears until
you feel slight tension in your neck and shoulders. Hold this
feeling of tension, and then relax your shoulders downward into
their normal position.
5. Interlace your fingers above your head. With your palms
facing upward, push your arms slightly back and up. Feel the
stretch in your arms, shoulders, and upper back.
Hip Exercises
6. To stretch the upper hamstrings and hips, hold onto the
outside of your ankle with one hand; with your other hand and
forearm around your bent knee, gently pull the leg toward your
chest until you feel an easy stretch in the back of the upper
leg. Switch legs twice.
7. Straighten both legs and relax; then pull your left leg
toward your chest. For this stretch, keep the back of your head
down, if possible, but don’t strain it. Hold an easy stretch and
switch legs.
8. Sit in an upright position and place heels together.
Spread knees apart and pull feet toward your groin until you can
hold the stretch in the inner thigh and groin. Keep your lower
back straight.
9. Move one leg forward until the knee of the forward leg is
directly over the ankle. Rest your other knee on the ground. Now,
without changing the position of the knee on the floor or the
forward foot, lower the front of your hip downward to create an
easy stretch. Repeat with the other leg.
10. To actively stretch the hip flexor, start by placing your
foot on a chair or on another structure about the height of your
knee to waist. Next, raise your opposite arm overhead. Lean your
hips toward the chair while keeping your back straight. Reach
sideways with your arm. Repeat with your other side.
Everyday Stretches
http://www.healthquestchiropractictucson.com/resources/HealthQuest
+Chiropractic$2C+LLC+Stretch+Sheet.jpg
Golf Stretches
http://www.sport-fitness-advisor.com/golf-stretching.html
Hip Stretches
http://www.sports-injury-info.com/hip-stretches.html
Real Body Works
http://www.realbodywork.com/learn/hip/hamstrings.htm
An Endurance Athlete’s Guide to Energy Supplements An Endurance Athlete’s Guide to Energy Supplements
Running, biking, and swimming are high-intensity activities. For
the endurance athlete, there are many types of energy
supplements. Athletes generally use these portable, convenient
supplements every 30-50 minutes during races or events that are
more than 60 minutes in length.
Energy supplements contain a combination of proteins,
carbohydrates, sodium, electrolytes, potassium, caffeine, and
fats to burn energy. There are two kinds of carbohydrates in
energy supplements—simple carbohydrates of sucrose, glucose, and
fructose and complex carbohydrates such as glucose polymers and
maltodextrins.
Supplements delay muscular fatigue, raise your blood sugar,
enhance performance. You may also feel a psychological boost in
as quickly as five minutes after consuming energy supplements.
Energy supplements can provide an athlete with energy during
events that require extreme endurance. Supplements contain trace
minerals your body needs during extended periods of intense
stress. Unlike natural substances that may contain these
minerals, such as jelly, fruit, or honey, supplements are
convenient and portable. Some athletes, however, can develop a
dependency on supplements or cannot tolerate the synthetic
ingredients. They are also more expensive than fruit or natural
sugars.
An energy gel is a supplement with a very thick, gelled
consistency that provides carbohydrates to the body. It is also
called an endurance gel, sports gel, nutritional gel, and
carbohydrate gel. Bloks, moons, beans, and blasts are similar to
gels except they are in solid form. They also replenish vitamins
and trace minerals and are soft and easy to chew—like gummy
candy. They also allow the athlete to portion out their energy
supplement a little at a time compared to the gel, which must be
consumed in its entirety at once.
Sports drinks such as Gatorade, Cliff, and Powerade are
designed to maximize and enhance performance by providing the
minerals and vitamins to enhance performance in long-distance
sports. Sports drinks significantly boost your endurances
compared with plain water. Energy drinks are soft drinks that are
advertised to boost energy. Energy drinks include methylxanthines
(including caffeine), vitamin B, and herbs. Other common
ingredients are guarana, acai, and taurine, plus various forms of
ginseng, maltodextrin, carbonated water, inositol, carnitine,
creatine, glucuronolactone and ginkgo biloba. Some contain high
levels of sugar, and many brands also offer artificially-
sweetened “diet” versions. The central ingredient in most energy
drinks is caffeine, the same stimulant found in coffee or tea,
often in the form of guarana or yerba mate. Energy shots are a
specialized kind of energy drink. Energy shots normally contain
the same amount of caffeine, vitamins or other functional
ingredients as their larger siblings, and therefore they may be
considered concentrated forms of energy drinks. Types of energy
drinks or shots include Red Bull, Redline, Monster, and Rockstar.
Disadvantages are that sports drinks must be carried in a closed
container and can generate a big sticky mess if spilled.
There are a variety of different energy bars made for specific
sexes and for before, during, and after a workout. Some contain
fruit for use during a workout and contain both carbohydrates and
grains. Energy supplements can be carried in the pouch of the
fuel belt or carried in the pockets of shorts or pants. Most
contain 100 to 200 calories and 2 grams of carbohydrates.
It is general practice to take a supplement 15-30 minutes before
a run or other endurance event and every 35-45 minutes during the
event. Middle and back of the pack athletes should consume more
supplements due to the length of their events.
Having these supplements on hand will help you deter loss of body
fluids, drop in sugar levels, depletion in muscle carbohydrate or
fat stores, and altered amino acids levels. Use of supplements
will also lessen your fatigue. Most are easily digested and
prolong energy levels.
Busting the Myths about Energy Bars, Energy Gels, and Sports
Drinks
http://walking.about.com/od/snacks/a/energymyths.htm
Energy Drinks
http://en.wikipedia.org/wiki/Energy_drink
Energy Gels and Energy Chews for Long Runs and Marathons
http://running.about.com/od/nutritionforrunners/tp/energygels.htm
Energy gels: pros, cons and how to use them properly
http://www.allaboutrunning.net/sri-chinmoy-racesblog/energy-gels
Energy Gel
http://www.half-marathon-running.com/energy-gel.html
Energy Shots
http://en.wikipedia.org/wiki/Energy_shots
Running Through the Seasons Running Through the Seasons
As a dedicated runner I enjoy running through all the seasons
outside. With a bit of preparation most runners can enjoy the
great outdoors no matter what the season. This article is
dedicated to those who want to go outdoors and what they can wear
for the various times of year.
When selecting garments at any time of year choose garments that
are comfortable, lose and will feel good at the end of the run.
Avoid fabrics made of cotton and that have seams and areas that
have the potential for bunching up. Use fabrics that will take
the moisture away from your skin such as Coolmax, Lycra, and Dri-
fit hold enough body heat close to you with releasing extra
heat. Function is more important than fashion.
Winter
In the winter a warm hat that covers your ears is a essentional
for cold and windy days since 40% of heat escapes from the head.
A fleece or wool hat is best of trapping moisture and using a
layer of hats helps in extreme cold weather.
Neck Gaiter are great to cover the neck and face. You can pull
up over your mouth the warm the air you are in breathing in.
This is great for the beginning of a runner or those who suffer
from exercise asthma.
A balaclava or ski mask is great to wear because it covers your
whole head and exposes a small area of your face and sometimes
only your eyes. They are made of fleece and wool.
Chapstick or Vaseline protects your lips and you can wear it to
protect other places on the facting.
A long sleeved shirt made of high tech polyester will take
moisture away from your skin and keep you from getting cold
during a winter days.
A jacket that is made of Gortex, polyester blend will keep you
warm in the various weather of rain, snow and sleet in the
winter. It will also manage your perspiration.
Tights are important for insulation for your legs. Most tights
are made from a polyester and Lycra brand. Sometimes a loose
heavier pair of pants goes over the tight in sub zero temperature
weather.
Gloves are essential in the winter to protect your hands and your
digits. In extreme cold some people prefer mittens because the
digits are against each other and keep each other warm. Double
gloving it or using mittens can add warmth as well as hand warmer
packets that are made from charcoal will last for eight to
twelve hours during a run.
Some people prefer wool or polyester blend socks or even double
socks in extreme cold. Foot warmer packets are also available.
Trail shoes are also great for the winter because they are made
to resist dirt, sand and snow. They also keep you dry in the
wintery streets.
Yak Traks or STABILicers Sport Traction Devices are fantastic
tools when there is snow or ice on the ground because they add
traction with plastic and metal high strength, abrasion resistant
steel. They will slow you down but allow safety as you trek
through the winter weather.
Layering of shirts and tights is good to do in extreme cold
weather. You can always take off a layer if you become too warm
and pick them up after your run if you do an out and back
course. The layer closest to your body should be made of a
synthetic wicking material such as DryFit, Thinsulate, CoolMax,
polypropolene or silk. This will wick the seat away from your
bod, keeping you dry and warm.
Summer
First a hat with a visor is a good choice because it keeps the
sun out of your eyes but also shields dirt, sand and rain on the
run. Light color with breathable mesh allow the moisture to
escape from the head.
Sunglasses keeps the sun out of the eyes and relaxes the face.
Sunglasses can be used at any time of the year even on bright
sunny days in winter. Those with prescription often benefit from
Transistion lenses that change with the changes of the sun during
long distance races and training. Avoid plastic prescription
lenses and air for metal frames with nose pads for glasses
wearers. The frames shrink in the winter and the sweat in the
summer makes them fall off your face. Another option is to buy
prescription sports glasses.
Sun block with SPF 30 or higher will protect your skin from sun
damage and keep you cooler with a generous portion applied to the
skin. Using plain chap stick to the brows and lips protect the
areas from excessive sweat and allow you to be comfortable in the
run.
Shorts that are not made of cotton are essential with nylon,
Coolmax or technical fiber. Tightness of shorts are a person’s
own preference. The only caution is to make sure that they are
made of breathable and easily moved material. The advantage of
loose fitting shorts with pockets is that they will also
transition to mid-fall weather fall tights and that the shorts
with pockets will work well for storing lots of gels, shots, and
beans for long distance events like marathons and long distance
training.
Socks that are not made of cotton will avoid blisters during the
run. Using polyester, cool-max or acrylic are the best choices.
Synthetic blend clothing is the best choice such as a polyester
blend, Cool Max or Dry Fit because it wick moisture away from the
skin so cooling can occur. The lighter and thinner clothing the
cooler run you will have.
Also remember that the amount of clothing is a personal
preference or sex and that no runner has the same tolerance for
cold or heat. Other factors such as illness, stress or weight
gain or loss will change your preference for running attire. A
good way to prepare for long distance events is to try various
clothing and see on short runs what will help you get through
that particular run. Talking to your fellow running friends
helps you choose proper clothing and your local running store.
Sometimes you can save money on some items of clothing but
clothing that lasts typically comes from a sports specialty
store. A good rule of thumb is that when you start running you
should be cold to begin with and that your body will be warmer
twenty degrees than the temperature is outside. How cold it is
not important as what the weatherman says that the temperature
feels in those conditions.
Last things to avoid running is cotton, a heavy coat in winter
because it will make you sweat and slow you don and be too cool
when you take it off. No shirt in the summer will allow sunburn
even with lotion and proper fabric can add as a cooling effect
with taking moisture on a hot day from the body. Too much
sunscreen can interfere with sweating and socks that are too
thick can increase the chance of a black toenail or blister. Now
you have no excuse to jump on the treadmill! Get outside and
enjoy the weather. And don’t forget to have fun as you run!
Exercise Asthma Asthma and Exercise
Over 25 million people in the United States alone suffer from
asthma. The incidence of asthma in Americans has gone up 75% in
the last fifteen years due to urbanization. Seventy percent of
those who suffer from asthma also suffer from allergies. Asthma
accounts for one-quarter of all emergency room visits in the
United States each year, and the costs associated with asthma in
the US add up to $18 billion annually. Prescription drugs
represent the largest single direct medical expenditure of over
$5 billion each year. Children suffer from asthma at a rate of
four times as much as adults, and the incidence of asthma in
children has gone up 160% since 1984.
Asthma seems to have a link to ethnicity, gender, and can be
inherited. Asthma prevalence is 39% higher in African Americans
than in whites. The prevalence of asthma in adult females is 35%
greater than the rate in males. Approximately 40% of children who
have asthmatic parents will also develop asthma.
Asthma is an airway disease caused by swelling of
the smooth muscle of the airways and an increased secretion of
the mucus membranes. It is referred to as a chronic obstruction
pulmonary disease. It is reversible, if controlled by
medication, but it cannot be cured. Most asthma attacks are
not life threatening and individuals usually recover within 30 to
60 minutes without treatment after an asthma attack.
Signs of asthma include coughing, gagging, allergic reaction to
dust, pollen, chemical substances, smoke, and air pollution.
Wheezing, tightness, or a burning sensation in the chest,
abdominal pain, headaches, fatigue, stress, and shortness of
breath are common signs of asthma.
Cold air is a common trigger for asthma, as are
changes in humidity or temperature, household cleaner fumes,
perfume, flowers, medicines, and colds and flu. Aspirin and
ibuprofen can also cause asthma to worsen in some individuals.
Some food-related asthma problems such as eating celery, carrots,
egg whites, bananas, shrimp, and foodstuffs can increase the
chance of an asthma attack.
Under a doctor’s care, medications can be effective in
controlling asthmas. Inhalers, peak flow meters, and asthma and
allergy medicine can all help control asthma. Using an inhaler
from 15 to 20 minutes before activity should help control asthma
and the effects of the inhaler should last 4-6 hours after the
exercise. A peak flow meter measures air expelled from the
lungs. More than a 10% drop in airflow resistance indicated the
possibility of an asthma attack. The two main types of asthma
medicine are quick-relief or rescue medicines, to relieve
symptoms after they begin, and controller medications, to prevent
asthma symptoms from arising in the first place.
Exercise may still be performed under a doctor’s care. Low
intensity cardiovascular activity should be done first at 40-70%
of a target heart rate for 5 to 10 minutes until person's ability
to breathe is tolerates exercise. Short bouts of activity should
be done with 4-6 minute intervals and a five-minute rest interval
between sets to gradually adjust to the workload. Deep breathing
from the nose may help.
When signs of an asthma attack occur, the exerciser should relax,
rest, and discontinue exercise for 10 minutes until after the
attack. The individual should drink warm water, and if there are
doubts about the severity of the attack or if the individual’s
skin or nails turn blue, medical help should be sought
immediately.
People with asthma may still exercise. Exercises for asthma
sufferers should include low-impact aerobic activities such as
biking, hiking, golf, baseball, softball, gymnastics, and shorter
track and field events such as walking and swimming. Many
individuals who suffer from asthma prefer swimming because of the
warm environment and because it is a low-impact exercise.
Anaerobic activities good for asthma suffers should include
weightlifting, pilates, and yoga. High intensity activities that
are aerobic should be introduced gradually. These exercises
include running, hockey, golf, cross-country skiing, ice skating,
other cold weather sports, soccer, volleyball, wrestling, and
basketball.
Air quality for sufferers can be checked by reviewing weather
conditions on the Internet, TV, or in the local paper. During
cold, dry, or polluted days, an asthma sufferer may deter attacks
by exercising inside. During cold weather, a face mask may help
if the individual prefers to exercise outside.
Most individuals learn to control their asthma and are able to
enjoy high-impact activities. Famous athletes such as Jackie
Joyner-Kersee (track and field), Jerome Bettis (NFL running
back), Amy Van Dyken ( swimming), Dennis Rodman (NBA basketball),
and Ray Bourque ( NHL hockey) all enjoy the benefits of high-
impact exercise and have asthma. Asthma cannot be cured, but it
can be controlled. Under the care of a physician and a trainer,
exercise is still possible and enjoyable.
References:
Asthma: Run with it
http://www.roadrunnersports.com/rrs/content/content.jsp?
contentId=300078
Aerobics and Fitness Association of America, Sherman Oaks, CA:
Fitness Theory and Practice. Aerobics and Fitness Association of
America, 2002
American Council on Exercise, Personal Trainer Manual, San Diego,
CA: ACE Fitness, 2000.
Asthma Statistics
http://www.aaaai.org/media/resources/media_kit/asthma_statistics.s
tm
http://www.nhlbi.nih.gov/health/prof/lung/asthma/asthstat.pdf
Exercise-Induced Asthma
http://www.emedicinehealth.com/exercise-
induced_asthma/article_em.htm
http://kidshealth.org/parent/medical/asthma/exercise_asthma.html
Hatfield, Fredrick C., Fitness the Complete Guide, Santa
Barbara, CA: 2004.
Triathletes Check List Triathlete Check List
Prerace List
• Tri-suit
• Swimsuit
• Sports Bra
• Body Glide
• Vaseline
• Energy Gel, Bean, Supplements
• Towel
• Water Bottle ( at least one for run and bike as well as
another to wash off your feet after the swim.)
• GPS and or digital watch
• Toilet Paper
• Heart Rate Monitor
• Timing Chip
• Registration Form
• Money
• Wallet
• License
• Anti-fog spray for sunglasses and goggles
• First Aid Kit
• Bandage
• Antiseptic
• Instant Hand Sanitizer, or wipes or Baby wipes
• Ibuprofen
• Aspirin
• Naproxen
• Sunscreen
• Sports Drinks
• Map
• Race Number on bike and running/bike event
• Permanent marker for arm and legs
• Spare Tire
• USAT Membership Card
• Triathlon Transition Bag
Swim
• Wetsuit
• Pam cooking spray ( to aid in wetsuit removal)
• Goggle and Back up pair
• Contacts
• Sunglasses
• Prescription Glasses
• Throwaway Flip Flops
• Garbage Bag to wear before swim
• Swimming cap
• Suit or Tri-suit
Bike
• Helmet
• Bike Shorts
• Cycling Shirt
• Bicycle
• Shoes with cleats
• Socks
• Sunglasses
• Water bottle
• Cage
• Road Repair Kit for Bike
• Bike Pump
• Cycle Gloves
• Seat bag
• Energy gel
• Energy bar
• Water bottle or Camelback
• Bike number on bike
• Headband or Hat
Run
• Running shoes
• Speed Laces or Lace locks
• Racebelt with number on it
• Running Hat or visor
• Running shorts
• Running shirt
• Singlet
• Energy gel
• Energy bar
• Water bottle or Camelback
Post-race
• Wipes
• Warmer and dry clothing
• Camera
• Sandals
• Cell Phone
References
Houston Racing
http://www.houstonracing.com/faq.html
One Tri
http://www.onetri.com/newsdesk_info.php?newsdesk_id=3
Packing for a Triathlon
http://coachlevi.com/racing/swim-bike-run-triathlon-equipment-
packing-checklist/
Race Checklist
http://triathlon.racechecklist.com/
Run the Planet
http://www.runtheplanet.com/trainingracing/triathlon/triathlonchec
klist.asp
Triathlon Equipment
http://www.rgrtraining.com/articles/trigear.php
Triutah
http://www.triutah.com/downloads/trichecklist.pdf
How to Pack for the Gym How to Pack for the Gym
Here is an exhaustive list of items you might find helpful at the
gym. Recently I joined a new gym but forgot some of the items I
need to wear to work. This is a long list to help you. So get
ready to work out and don’t forget the important things at home.
Dufflebag that is lightweight, foldable, with lots of pockets
outside of the bag for storage of jewelry, toiletries and small
items.
Membership Card
Towel for gym and shower
Washcloth
Water Bottle
Money for the vending machine
Protein Bars, Gels, Creatine ( if using supplements)
Hair band, clips, or hair rubber bands
Sanitary Napkins, Tampons ( Women)
Secure part of the bag to store your key. Many centers allow you
to have someone hold your keys as you workout
Carabiner Clips
Combination Lock
Shampoo
Conditioner
Hair gel
Razor
Deodorant
Makeup
Floss
Toothbrush
Toothpaste
Facial cleanser, toner, moisturizer
Hand cream
Soap or body wash
T-shirt
Shorts
Sweats
Sweat shirt
Weight gloves
Weight belt
Weight training log
Wrist wraps
Knee wraps
Cardio training log
Pencil or Pen
Hairbrush
Comb
Hair dryer
Curling Iron
Hair clips
Shower cap
Bobby pins
Hair Rubberbands
T-shirt
Sweatshirt
Sweatpants
Shorts
Cross-trainer, Running, Biking Shoes
Two pairs of socks incase one gets wet
Work attire
Swim goggles
Swim cover-up
Swim shoes
Flip flops for shower
MP3 player
Headphones
Stopwatch or watch
Clorox Wipes ( to clean down equipment)
References:
What to pack in your gym bag
http://familyfitness.about.com/od/productsandequipment/qt/pack_gym
_bag.htm
http://health.learninginfo.org/gym-bag.htm
How to Pack a Gym Bag for a Woman
http://www.ehow.com/how_2310793_pack-gym-bag-woman.html
How to Pack the Perfect Gym Bag
http://www.ehow.com/how_4936938_pack-perfect-gym-bag.html
How to Pack for the Gym
http://www.wikihow.com/Pack-Your-Bag-for-the-Gym-or-Health-Club
Marathon Preparation Race Day Preparation for Your Next Half Marathon or Marathon:
Top 21 Things You Need to Know Before Your Next Race!
By Christina Chapan
A marathon or half marathon is a great event in anyone’s life.
You can help make your race day more enjoyable and minimize race
day jitters by preparing for the race in advance. This list of
twenty-one things will help you remember what you need to make
the race day memorable!
1. The Expo is a lot of fun. If you can, try to visit the expo a
few days before the race to try the new bars, drinks, and
products. You don’t want to try new foods or drinks the day or
night before you race. If you purchase any equipment at the expo,
do not expect to use it at the race. You don’t want to be wearing
uncomfortable new clothes or a running watch you can’t quite
figure out how to use during the race. Save new equipment for the
future. Make sure to load up on freebies, fun, and motivation.
Talk to speakers, but try to minimize the time you spend
standing. It is also more fun to go with a friend or to make a
new friend at the expo and explore it together. You will find
many interesting people at the expo. Don’t be afraid to talk to
people and find out their interest in and motivation for the
race. Some friendships you make at, or preparing for, marathons
last a lifetime.
2. Food is another important thing to think about for marathon
preparation. Some runners suggest you cut out raw vegetables the
day before, avoid salty or oriental food, and get plenty of
healthy, simple carbohydrates. If you stay at a hotel, be sure to
bring your own food. It is important to know what your body can
handle for a long distance. Runners that I have talked to like
oatmeal, Gatorade, string cheese, a piece of toast, a peanut
butter and jelly sandwich and hard boiled eggs. If you tested the
food by eating an hour or two before your long runs, you should
be all set.
3. Expert marathoners disagree on how early you should get to the
race. If you stay close by, check to see how many people are
registered for the race. I ran one race that was across the
street from my hotel, and I just had to walk across after a last
minute potty break and was all set. The recent marathon that I
participated in required runners to be in the chute 45 minutes
before the event, and I arrived two hours before the race.
4. Supplies are essential for the race.
Racing shoes (These must be shoes you have been tested on a long
run and have been running in for at least three weeks.)
Race Socks (Two pairs that have been washed and used in long
races in the past.)
Race Singlet or appropriate race outfit (Avoid 100% cotton;
instead, wear fabric with a dry weave wicking or Coolmax
clothing.)
Safety Pins to attach your race number
Racing Bib (Put your name on your bib. It is energizing to hear
crowds call your name while you are running.)
Goo
Gloves
Snack (beans, fig bars, granola bars, or your favorite foods
tested on a long run)
Sunscreen
Body Glide
Analgesic
Fuel Belt with Gatorade and Water (The last two marathons that I
have run in Chicago have run out of both!)
Race Watch/GPS
Heart Rate Monitor
Rain Gear
Sweatbands and Headbands
Sunglasses
Towel
Change of Clothes
Sandals/Crocs for after the race
Bandana, knit cap or racing hat
Tape
Bandages
Breathe right strips
Orthotics
Cell phone
Small Container with Ice to use for any injuries after the race
Map of the course (Especially if the marathon is small or the
race is called and you still want to finish. Some race officials
and websites offer you a map of the course.)
Bus and train schedule (This is essential if you need an
alternate way home from a race. Recently, I ran a race in which
my ride left without me. Backup plans are a must.)
Charity/Tent Band (If you have a specific place to go after the
marathon.)
Running Chip
Vaseline
Nip Guards
Large Garbage Bag for rain cover
Race Straw
Plastic Bag for wet clothes
Chapstick
Toilet Paper and Kleenex
Key Clip or necklace for your keys
5. Keep medical information on your shoe or in a necklace.
Include all important numbers to call in an emergency, your blood
type, medical conditions, etc.
6. It can be impossible to find a bathroom during a marathon and
sometimes you have to be creative when Mother Nature calls. If
possible, run with a buddy. That person can help spot bathrooms
or even provide some privacy when you use a bush or alley in an
emergency.
7. Bring hand wipes and hand sanitizer. Eight percent of germs
are spread by touching hands and other people will be jostling
you, shaking your hand, and touching you on race day.
8. Put your racing number and chip on the night before.
9. Put all of your clothing and supplies in one place the night
before so that you can jump into your outfit and do a quick check
of all your supplies. It often helps to make a list of what you
need so you can check it the morning of the race. Also, plan for
a thirty-degree change. There is nothing wrong with having two or
three good outfits for a change in the weather. This is essential
for a fall or spring marathon.
10. Bring an outfit you can throw away at the start if you are
standing in the cold for a long time. A thrift store is a great
place to pick up your outfit.
11. Do not skip medicines.
12. Get to bed early the two days before the race. You will run
better if you are well rested.
13. Keep track of the weather. It is easy to see what the weather
will be like daily by checking a weather website. It will be able
to show you the current and race day conditions.
14. Wake up early and wake up slowly on the day of the race. Set
two alarm clocks (with batteries!) for the day of the race.
15. If the race is nearby, try to do a short warm up. If you have
far to walk to the race, that walk can serve as your warm-up.
16. Stay relaxed, stay positive, and don’t stress about details.
Visualize your success and mentally prepare for walls and mental
roadblocks during the race.
17. Smile a lot. A good attitude helps you during a long run or
race and encourages others around you. You will get more smiles
than you give.
18. Have a plan for those watching you during the race. Make sure
that they have a map and a sign and that they know what outfit or
outfits you may be wearing. Ask them what they will be wearing
and keep an eye out for them. (Recently, I wore a yellow bandana
at a race, and it was really easy for my friends to spot me.)
19. Make sure you are well hydrated during the week before the
race.
20. Plan an alternative way to get home. Emergencies happen, and
it is rare but sometime runners can get stuck at an event. It is
nice to know the train route home or have an alternative buddy on
standby to take you home.
21. Pray. Pray for the race, the runners, the volunteers, and the
medical teams that will be treating the injured and critically
ill. No matter what the outcome of the race is, be thankful for
the opportunity to compete and for the gift of being able to run!
References
Scott Barrios, D. (2000). Runner’s world complete book of women’s
running: the best advice to get started, stay motivated, lose
weight, run injury-free, be safe, and train for any distance. New
York: Rodale.
Marathon Checklist
http://www.prairienet.org/running/Marathon_training/MarathonCheckl
ist.htm
Marathon Checklist
http://www.anaerobic.net/resources1.html
Marathon Preparation
http://www.clevelandclinic.org/health/health-
info/docs/2100/2120.asp?index=8930
Griffith Joyner, F., & Hanc, J. (1999). Running for dummies.
Foster City, CA: IDG Books Worldwide, Inc.
Robbins, W., & Vilines, A. (2006). The everywoman’s guide to
marathoning: inspiration and training for beginning to advanced
running. Park Ridge, IL: Palandech Publications Group, Inc.
------------------------------------------------------------------
--------------
Christina Lee Steele Chapan is a certified personal trainer with
four certifications from ACE, ISSA, AFAA and SCW. She specializes
with fitness for children and those with special needs. In
addition to attaining her certifications, she is also an
elementary and special education school teacher with a B.S. in
Elementary Education, a minor in Biblical Studies from North
Central University, an endorsement in Special Education, and an
M.A. in Curriculum and Development from Governors State
University. Her passion is for training the future of tomorrow.
She is available for training, speaking and writing. Please visit
her website at:
Fit 4 Fun – http://worknotes.com/IL/Chicago/Fit4FunKidsFitness/
Running Through the Elements Running in the Elements
Some runners are dedicated to their sport, no matter the weather.
Those who exercise in adverse conditions with common sense are
less prone to injury if they run all year long. Plus, they get to
enjoy the benefits of cardiovascular conditioning, increased
caloric burn, and better appreciate the outdoors. But there are
risks in any sport. Runners can mitigate those risks with a
little bit of advance preparation. These recommendations should
help keep you safe when running in the rain or snow.
Running in the Rain
Listen to the weather reports. Runners should avoid running in
the rain when there is lightning and should be cautious if they
hear thunder. It is better to run around your block a few times
than to venture out further and risk getting caught in a
thunderstorm and struck by lightening. Other options include
shortening your workout and hitting the gym for a treadmill run
if weather conditions will be treacherous. Weather.com and
Weatherbug.com offer up to date weather conditions, including
temperature, humidity, and wind conditions. Entering your zip
code will give you up to date information. Consult these sites
when you are packing for a destination run. Even in mild
conditions ,hypothermia can occur. Any body temperature that
falls below 95 degrees results in loss of mental consciousness
and a deficit of blood pressure and 91 degrees or lower results
in limbs becoming immobile with unconsciousness. When running in
the rain, wear a cap with a breathable bill. This will help keep
sweat from running down your face and help heat pass away from
your head. It will also help keep rain off your face. Water
resistant scarves also work as well. Have at least two towels for
the car: one for drying off after the race and the second to put
on your seat to keep your car dry. This is especially helpful if
you are not able to change after a race. If you cannot stay
inside a building when waiting for a race to begin, sit under an
awning or wear a disposable garbage bag or garment bag, and wear
plastic shopping bags around your feet. Cut out two openings in
the bag for your arms. Remove plastic attire before running,
however. Your body needs to breathe. During a recent race, I
checked in my raincoat separately right before the race because I
had checked in my gear bag with my friends prior to the run.
How to Run in Snow and Ice
Fresh, unpacked snow that is less than 4 inches deep is excellent
for running. Run during the day, and if you must run at night, be
sure to carry a light to see icy spots. Focus on your running and
avoid distractions such as listening to an ipod or musical
device. If you cannot run without music, run with only one
earpod. Keep your eyes on the road and constantly scan for icy
spots. Slow down your speed and cut back on your mileage. You are
already getting an aerobic and strength workout when you run in
trail snow. Beware of objects "ice , logs, and rocks" hidden
under the snow. Be cautious when running up and down hills; there
may be a layer of ice underneath. Don't run on ponds or lakes
even if they have been proven to be safe for walking. Avoid black
ice at all costs.
Consider running on the street instead of the trails if there is
any ice. Consider sacrificing speed for safety by using snow
shoes or Yaktrak and inexpensive traction devices you simply
stretch over your regular shoes or boots to safely walk or even
run on ice and packed snow the same way you do on dry payment.
Shoes with trail tread are also useful in snowy conditions.
Consider having different kinds of shoes for various types of
weather. A good running store can guide you in your quest for a
pair of safe running shoes. Wear wool socks in two layers to keep
your feet warm. Smartwool socks are great to use when the
temperature reaches 30 to below zero temperatures. Dress in
layers and cover up extremities such as fingers, ears, cheeks,
chins, wrists, and toes since they are especially prone to cold.
If part of your body hurts or is cold, adjust clothing or
consider cutting your run short for safety. Dress in layers and
use items that have zippers so you can take them off and wrap
them around your body as you get warm. Make sure that they are
the kind that can be taken off and then put on again if
necessary. Consider wearing a hoodie, hat, or skimask. They wisk
moisture away from the skin. Wear at least three layers on your
upper body: a dry weave long or short-sleeve shirt, another layer
of dry fit material and a sweatshirt or light running coat.
Mittens are better than gloves because they force your fingers to
stay together for warmth. Hand warmers such as Grabber Mc Coal
have guaranteed seven hours of warmth in each packet. They also
work well to keep your feet warm. Even in the snow, sunglasses
are essential to reduce glare.
General Considerations
When running in rain and snow, it is important to dress for the
conditions. Runners should avoid cotton at all costs because it
absorbs both rain and snow. The heat and wet from cotton moves
from the outer layer to the skin of the body. Dri-fit, Gore-Tex,
Cool Max, polypropylene, and wicked athletic clothing (from
underwear to outerwear) allows the moisture from the individual
and from the elements to stay outside of the body and lay on the
outer part of the clothing. Underarmor, Breath Thermo , and Race
Ready make light and breathable clothing that traps heat but
keeps the body dry, warm, and comfortable during rainy and snowy
conditions. It also wicks the moisture away from the body. Wind
and water resistant clothing is also important for a jacket,
vest, or outer layer. Wearing a waterproof slicker will trap the
heat and make the runner hot in wet conditions. Socks that have
wool will keep you dryer and warmer as they wick the water away
from your shoes and feet. Smartwool makes socks that are perfect
to use as one layer or multiple layers to run smoothy and stay
warm. Shoes that have cushioned soles , have plenty of support
and traction, and that are not worn daily are best in any
precipitation conditions. Brooks, Asics, Addias, Nike, and New
Balance have a nice assortment of shoes for many body types and
running conditions. When you have finished the run be sure that
you not dry your wet shoes in the dryer. Instead, stuff them with
newspaper to keep their shape. Remove orthotics immediately after
a run to maintain their shape and to allow them to dry faster.
Clothing that is brightly colored is easier for drivers to see in
the rain and snow. Headlamps, small flashlights, and flashing
shoe lights make you more visible to motorists. Outerwear such as
bright orange and yellow vests and wrist and ankle bands reflect
bright street and vehicle lights. Clothes should be in layers and
the runner should dress twenty degrees warmer than the current
conditions to avoid overheating. Use petroleum jelly or Body
Glide to help protect those areas that rub and chafe. This
rubbing increases during wet conditions such as rain or snow. Be
aware of your surroundings. Avoid puddles and ice and keep a
longer distance between you and cars. It is better to sacrifice
time than your body. Drink plenty of water. You can dehydrate
just as fast in snow and rainy weather as you do on a hot summer
day. Gels, bars, and beans help keep your energy up as you put
extra strain on your body running in averse conditions. Even on
the trail, be aware of other runners, cyclists, skiers, and
skaters. They will need more time to stop in adverse conditions.
Watch the wind. You are more prone to frostbite and hyperthermia
when you run in cold or wet weather. After you run, be sure to
get inside and change into dry clothes. Take a shower, sauna, or
bath. This will ensure that you will stay warm. Any drop of three
degrees to the body's temperature can cause physical affects.
Carry your cell phone in a plastic ziplock bag. If you run into
trouble, a phone call will quickly bring you the assistance you
need. Family, friends, the local police, and rangers at forest
preserve are great numbers to store inside your cell phone. When
running in your neighborhood, have safe places that you can stop
in an emergency such as a friendly local business or friend or
neighbor's residence. A longer dynamic warm-up is important in
conditions of rain. High steps, slow jogging, kicks, and fast
walking is effective. Stretching after five minutes is also
beneficial. You may want to consider joining a running club or
running with friends. This will help you stay committed to your
training and will help keep you safe on the trails and streets.
If you want to avoid using your treadmill for a run, get outside,
brave the elements, and find out what is fun in an outside run!
How to Jog in Cold Weather http://www.wikihow.com/index.php?
title=Jog-in-Cold-Weatherprintable=yes
How to Keep Running in the Snow Season
http://www.wikihow.com/index.php?title=Keep-Running-During-Snow-
Seasonprintable=yes
How to Run in the Trail Snow
http://www.ehow.com/PrintArticle.html?id=14506
Running in the Rain http://www.ehow.com/PrintArticle.html?id=8929
http://www.nyrrc.org/nyrrc/mar01/training/raintip.html
http://running.about.com/od/coldweatherrunning/tp/rainyrunstips.ht
m
Running in the Snow
http://www.runningonline.com/zine/Seasonal/Winter/119.sht
Tips for Running on Snow and Ice
http://arunshanbhag.com/2008/02/15/running-on-ice/
Choosing the Right Shoes Race Day Preparation for Your Next Half Marathon or Marathon:
Top 21 Things You Need to Know Before Your Next Race!
By Christina Chapan
A marathon or half marathon is a great event in anyone’s life.
You can help make your race day more enjoyable and minimize race
day jitters by preparing for the race in advance. This list of
twenty-one things will help you remember what you need to make
the race day memorable!
1. The Expo is a lot of fun. If you can, try to visit the expo a
few days before the race to try the new bars, drinks, and
products. You don’t want to try new foods or drinks the day or
night before you race. If you purchase any equipment at the expo,
do not expect to use it at the race. You don’t want to be wearing
uncomfortable new clothes or a running watch you can’t quite
figure out how to use during the race. Save new equipment for the
future. Make sure to load up on freebies, fun, and motivation.
Talk to speakers, but try to minimize the time you spend
standing. It is also more fun to go with a friend or to make a
new friend at the expo and explore it together. You will find
many interesting people at the expo. Don’t be afraid to talk to
people and find out their interest in and motivation for the
race. Some friendships you make at, or preparing for, marathons
last a lifetime.
2. Food is another important thing to think about for marathon
preparation. Some runners suggest you cut out raw vegetables the
day before, avoid salty or oriental food, and get plenty of
healthy, simple carbohydrates. If you stay at a hotel, be sure to
bring your own food. It is important to know what your body can
handle for a long distance. Runners that I have talked to like
oatmeal, Gatorade, string cheese, a piece of toast, a peanut
butter and jelly sandwich and hard boiled eggs. If you tested the
food by eating an hour or two before your long runs, you should
be all set.
3. Expert marathoners disagree on how early you should get to the
race. If you stay close by, check to see how many people are
registered for the race. I ran one race that was across the
street from my hotel, and I just had to walk across after a last
minute potty break and was all set. The recent marathon that I
participated in required runners to be in the chute 45 minutes
before the event, and I arrived two hours before the race.
4. Supplies are essential for the race.
Racing shoes (These must be shoes you have been tested on a long
run and have been running in for at least three weeks.)
Race Socks (Two pairs that have been washed and used in long
races in the past.)
Race Singlet or appropriate race outfit (Avoid 100% cotton;
instead, wear fabric with a dry weave wicking or Coolmax
clothing.)
Safety Pins to attach your race number
Racing Bib (Put your name on your bib. It is energizing to hear
crowds call your name while you are running.)
Goo
Gloves
Snack (beans, fig bars, granola bars, or your favorite foods
tested on a long run)
Sunscreen
Body Glide
Analgesic
Fuel Belt with Gatorade and Water (The last two marathons that I
have run in Chicago have run out of both!)
Race Watch/GPS
Heart Rate Monitor
Rain Gear
Sweatbands and Headbands
Sunglasses
Towel
Change of Clothes
Sandals/Crocs for after the race
Bandana, knit cap or racing hat
Tape
Bandages
Breathe right strips
Orthotics
Cell phone
Small Container with Ice to use for any injuries after the race
Map of the course (Especially if the marathon is small or the
race is called and you still want to finish. Some race officials
and websites offer you a map of the course.)
Bus and train schedule (This is essential if you need an
alternate way home from a race. Recently, I ran a race in which
my ride left without me. Backup plans are a must.)
Charity/Tent Band (If you have a specific place to go after the
marathon.)
Running Chip
Vaseline
Nip Guards
Large Garbage Bag for rain cover
Race Straw
Plastic Bag for wet clothes
Chapstick
Toilet Paper and Kleenex
Key Clip or necklace for your keys
5. Keep medical information on your shoe or in a necklace.
Include all important numbers to call in an emergency, your blood
type, medical conditions, etc.
6. It can be impossible to find a bathroom during a marathon and
sometimes you have to be creative when Mother Nature calls. If
possible, run with a buddy. That person can help spot bathrooms
or even provide some privacy when you use a bush or alley in an
emergency.
7. Bring hand wipes and hand sanitizer. Eight percent of germs
are spread by touching hands and other people will be jostling
you, shaking your hand, and touching you on race day.
8. Put your racing number and chip on the night before.
9. Put all of your clothing and supplies in one place the night
before so that you can jump into your outfit and do a quick check
of all your supplies. It often helps to make a list of what you
need so you can check it the morning of the race. Also, plan for
a thirty-degree change. There is nothing wrong with having two or
three good outfits for a change in the weather. This is essential
for a fall or spring marathon.
10. Bring an outfit you can throw away at the start if you are
standing in the cold for a long time. A thrift store is a great
place to pick up your outfit.
11. Do not skip medicines.
12. Get to bed early the two days before the race. You will run
better if you are well rested.
13. Keep track of the weather. It is easy to see what the weather
will be like daily by checking a weather website. It will be able
to show you the current and race day conditions.
14. Wake up early and wake up slowly on the day of the race. Set
two alarm clocks (with batteries!) for the day of the race.
15. If the race is nearby, try to do a short warm up. If you have
far to walk to the race, that walk can serve as your warm-up.
16. Stay relaxed, stay positive, and don’t stress about details.
Visualize your success and mentally prepare for walls and mental
roadblocks during the race.
17. Smile a lot. A good attitude helps you during a long run or
race and encourages others around you. You will get more smiles
than you give.
18. Have a plan for those watching you during the race. Make sure
that they have a map and a sign and that they know what outfit or
outfits you may be wearing. Ask them what they will be wearing
and keep an eye out for them. (Recently, I wore a yellow bandana
at a race, and it was really easy for my friends to spot me.)
19. Make sure you are well hydrated during the week before the
race.
20. Plan an alternative way to get home. Emergencies happen, and
it is rare but sometime runners can get stuck at an event. It is
nice to know the train route home or have an alternative buddy on
standby to take you home.
21. Pray. Pray for the race, the runners, the volunteers, and the
medical teams that will be treating the injured and critically
ill. No matter what the outcome of the race is, be thankful for
the opportunity to compete and for the gift of being able to run!
References
Scott Barrios, D. (2000). Runner’s world complete book of women’s
running: the best advice to get started, stay motivated, lose
weight, run injury-free, be safe, and train for any distance. New
York: Rodale.
Marathon Checklist
http://www.prairienet.org/running/Marathon_training/MarathonCheckl
ist.htm
Marathon Checklist
http://www.anaerobic.net/resources1.html
Marathon Preparation
http://www.clevelandclinic.org/health/health-
info/docs/2100/2120.asp?index=8930
Griffith Joyner, F., & Hanc, J. (1999). Running for dummies.
Foster City, CA: IDG Books Worldwide, Inc.
Robbins, W., & Vilines, A. (2006). The everywoman’s guide to
marathoning: inspiration and training for beginning to advanced
running. Park Ridge, IL: Palandech Publications Group, Inc.
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Christina Lee Steele Chapan is a certified personal trainer with
four certifications from ACE, ISSA, AFAA and SCW. She specializes
with fitness for children and those with special needs. In
addition to attaining her certifications, she is also an
elementary and special education school teacher with a B.S. in
Elementary Education, a minor in Biblical Studies from North
Central University, an endorsement in Special Education, and an
M.A. in Curriculum and Development from Governors State
University. Her passion is for training the future of tomorrow.
She is available for training, speaking and writing. Please visit
her website at:
Fit 4 Fun – http://worknotes.com/IL/Chicago/Fit4FunKidsFitness/
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