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Fit 4 Fun Fitness |
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Running Articles
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! 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: 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/plantarfaciitis.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
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 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 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: 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.aspx?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 |
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