There goes my theory that I can eat whatever I want and just run more! I even have a t-shirt that says, "Do I eat to run or run to eat?" A new study just published refutes the theory that exercise boosts your metabolism and makes you into a fat burning machine. Too bad....guess I'll have to work on that diet if I slow down. Don't get me wrong, they didn't say you don't burn more calories or feel better with exercise. What they cited is that you don't necessarily burn more fat. Perhaps this is why I know more than a few people that train for an Ironman and still have a beer gut! To read the entire article, click on the link below....time for the old calorie counter...ugh! Does this mean no more bagel and a beer after a long run?
"Exercise not likely to rev up your metabolism
Studies bust myth that working out gives you a fat-burning boost"
"The biggest thing standing between you and your next PR is injuries"....Be proactive, not reactive! click here to purchase Dr Crane's new book on running injuries!
Tuesday, May 26, 2009
Wednesday, May 20, 2009
Here Comes Summer...Runners Beware
As the Houston summer quickly approaches, so do those long summer days with the scorching hot sun and humid conditions. If you are a runner this means that you are going to have to prepare yourself to bear the heat if you want to keep up the pace during the summer months. One of the most important aspects of running, no matter what time of year it is, is staying hydrated. I can still remember my high school cross country coach telling the team that training doesn’t end when you leave practice but continues with everything you put in your body because this will affect your run tomorrow and the next day. He would say that you can tell if you are drinking enough water if you are urinating clear. Back in those years I thought this was a silly analogy to be teaching high school students but thinking back on it now it was actually a very clever way to tell if I was truly drinking enough fluids to keep up with the toll I was taking on my body with each run.
There are many other ways to make sure you stay fully hydrated during hot and humid runs. Many runners choose to wear camelbacks, because they are relatively lightweight and don’t require you to stop if you want a sip of water. There are also many fuel belts on the market that allow runner to wear a belt that holds containers for water or juices.
It is important to consider that sometimes water is not the best choice in hot circumstances because you are not merely losing water when you run but also essential electrolytes. Alternatives such as Gatorade, Vitamin Water, and PowerAid are great products that help to keep you hydrated and replenish your electrolytes.
When you run in the heat you also sweat more. Make sure you wear socks that are made out of a material that can wick the increased perspiration away from your feet. If you wear cheap cotton socks you will have a greater risk of developing blisters.
However you choose to help quench your thirst and dodge the heat while running in the summer months always keep in mind that you must be especially in tuned with your body during this time. Don’t push yourself to hard. If you start feeling heat cramps, dizziness, or lightheadedness coming on stop immediately and seek shade and water.
There are many other ways to make sure you stay fully hydrated during hot and humid runs. Many runners choose to wear camelbacks, because they are relatively lightweight and don’t require you to stop if you want a sip of water. There are also many fuel belts on the market that allow runner to wear a belt that holds containers for water or juices.
It is important to consider that sometimes water is not the best choice in hot circumstances because you are not merely losing water when you run but also essential electrolytes. Alternatives such as Gatorade, Vitamin Water, and PowerAid are great products that help to keep you hydrated and replenish your electrolytes.
When you run in the heat you also sweat more. Make sure you wear socks that are made out of a material that can wick the increased perspiration away from your feet. If you wear cheap cotton socks you will have a greater risk of developing blisters.
However you choose to help quench your thirst and dodge the heat while running in the summer months always keep in mind that you must be especially in tuned with your body during this time. Don’t push yourself to hard. If you start feeling heat cramps, dizziness, or lightheadedness coming on stop immediately and seek shade and water.
Saturday, May 16, 2009
Join National Running Day on June 3, 2009
Running is one of the most popular means of exercise around. The reason is, it's easy and accessible! We have our feet, there's road outside our door...all you need to do is step outside. National Running Day is a national initiative whereby many of the major organizations within the running industry are joining forces in an unprecedented unified effort to nationally and locally promote running.
There will be cities around the country hosting organized runs for all ages and levels. Houston, TX is definitely a participant and the Chevron Houston Marathon is a sponsor. If you do not live in or near a participating city, that's no problem! Just go outside and run!
Don't run alone either!! Run with your husband or wife, boyfriend or girlfriend, fraternity or sorority. Run with your kids or run with your parents. Run with your dog (dog's love to run with you.) Run around your block, go to a park and run, or run on a high school track. It doesn't matter where...it doesn't matter with who...just get out and go!
For more information, visit http://www.runningday.org
Tuesday, May 12, 2009
Running Uphill Correctly
I was talking on Sunday with a runner who is training for the Wasatch Back Relay and has been running without difficulty for months. Recently she has been runnning hills and is trying a new hill running technique taught at the local Rec Center and has started having leg pain (shin splints). To help others avoid overuse injury while running hills, I will give my recommendations for hill running:
1. Run hills utilizing the same energy as on flat ground. Instead of "attacking" hills, I recommend running at the same energy expenditure, meaning slightly slower with shorter steps. This will allow you to reach the top of a hill without being short of breath and permit you to return to your pre-hill speed (often passing many runners that overexerted on the hill).
2. Use proper running technique. As you run, arms should swing at your side toward the front and back. Never allow arms to swing across the body as this reduces efficiency of running and interferes with proper swing of the legs. Legs should move straight forward (not to the side, not crossing).
3. Arm swing should be shorter and lower. By less aggressive arm swing, you are keeping the legs closer to the ground allowing better propulsion up the hill.
4. Break hills into reachable mental goals. A majority of hill running is mental (as is most running) and setting short goals helps keep you moving up the hill. I break hills into little sections and countdown the sections as I complete a long or difficult hill.
Uphill running can be a great addition to any running program, and can provide you with an edge when racing. Run smart and keep running...
1. Run hills utilizing the same energy as on flat ground. Instead of "attacking" hills, I recommend running at the same energy expenditure, meaning slightly slower with shorter steps. This will allow you to reach the top of a hill without being short of breath and permit you to return to your pre-hill speed (often passing many runners that overexerted on the hill).
2. Use proper running technique. As you run, arms should swing at your side toward the front and back. Never allow arms to swing across the body as this reduces efficiency of running and interferes with proper swing of the legs. Legs should move straight forward (not to the side, not crossing).
3. Arm swing should be shorter and lower. By less aggressive arm swing, you are keeping the legs closer to the ground allowing better propulsion up the hill.
4. Break hills into reachable mental goals. A majority of hill running is mental (as is most running) and setting short goals helps keep you moving up the hill. I break hills into little sections and countdown the sections as I complete a long or difficult hill.
Uphill running can be a great addition to any running program, and can provide you with an edge when racing. Run smart and keep running...
Friday, May 8, 2009
What Should Be In Your Training Bag? Newbie Running Tips
This is an excerpt from Dr Crane's book "If Your Running Feet Could Talk!"
The greatest thing about running is the low "getting started" cost, but here are a few things that are essential if you want to progress to distance running and competing or just want to avoid injuries. Your training bag is your best friend, so what should it include?
1. Road ID. I made this first because it is so important and often forgotten. You need some type of ID on your body for the one time you pass out, get hit by a bus, or just fall off the curb and hit your head. If you think it doesn't happen, read the papers. One year at the half-marathon in Dallas, several runners got hit by a car on their way back to their cars. Some kind of ID will help the EMTs find your family. I recommend the kind that is attached to your running shoes so you never forget it. Make sure the phone number is current! I've never needed mine in 30 years of running, but it only takes once.
2. Two pairs of running shoes. I always recommend you have two pairs of shoes that you rotate unless you are running less than 15 miles per week. The midsole material often takes almost 24 hours to rebound and frankly the shoes take time to dry out. Wet shoes equal fungus infections. Buy two pairs of either the same and mark A and B or buy a stiffer shoe for your longer runs and a lighter shoe for your short stuff and speed workouts.
3. Shorts
4. Shirt or Tank. Preferably a moisture wicking technical shirt.
5. Socks. There is a whole chapter on socks, but remember cotton is not your friend! Buy several pairs of synthetic moisture wicking socks so when you lose them in the dryer or your kid steal them because they are comfortable (yes. My daughter loves my running socks) you still have some to run in.
6. Sports Bra (woman only)
7. Hat. Mesh or visor, whatever your preference. Hats keep your head warm in the winter and cool in the summer.
8. Water bottle and carrier. Get the kind with a pocket to carry your cell phone and a little money as well as your gels.
9. Nutrition. This can be Power Bars, gels, new jelly bites, electrolyte replacement, or really whatever your heart desires. There will be a day when you skipped breakfast or lunch and need some fuel before you run. You should also carry some type of nutrition when running over an hour.
10. Body Glide. Everyone chafes sometime no matter how thin you are!
11. Sun screen. Melanoma kills 35 year old runners...enough said.
12. Sunglasses. Too much sun causes macular degeneration!
13. Heart Rate Monitor and watch
14. I pod or MP3 player. This is for the days your peeps blow you off or leaves you in the dust. It happens.
15. Towel. To dry off or to protect your car seat from your sweaty body. Your family will thank you.
16. Tights or sweats and gloves for those unexpected cold days
17. Extra set of clothing (for the days you forgot to clean out your bag and the clothes are dirty, it happens - our lives are full)
18. Plastic Bag for the stinky stuff
19. Toilet Paper or tissues for the sniffles and the port-a-john that's out of tissue
20. Money. Have about $20 or so in your water bottle carrier just in case you're having a rough run and need to take a cab home or just want an ice cream cone!
Put all this in a nice bag in the trunk of your car. Carry it every day. That way you are always ready to go and have eliminated one excuse entirely!
The greatest thing about running is the low "getting started" cost, but here are a few things that are essential if you want to progress to distance running and competing or just want to avoid injuries. Your training bag is your best friend, so what should it include?
1. Road ID. I made this first because it is so important and often forgotten. You need some type of ID on your body for the one time you pass out, get hit by a bus, or just fall off the curb and hit your head. If you think it doesn't happen, read the papers. One year at the half-marathon in Dallas, several runners got hit by a car on their way back to their cars. Some kind of ID will help the EMTs find your family. I recommend the kind that is attached to your running shoes so you never forget it. Make sure the phone number is current! I've never needed mine in 30 years of running, but it only takes once.
2. Two pairs of running shoes. I always recommend you have two pairs of shoes that you rotate unless you are running less than 15 miles per week. The midsole material often takes almost 24 hours to rebound and frankly the shoes take time to dry out. Wet shoes equal fungus infections. Buy two pairs of either the same and mark A and B or buy a stiffer shoe for your longer runs and a lighter shoe for your short stuff and speed workouts.
3. Shorts
4. Shirt or Tank. Preferably a moisture wicking technical shirt.
5. Socks. There is a whole chapter on socks, but remember cotton is not your friend! Buy several pairs of synthetic moisture wicking socks so when you lose them in the dryer or your kid steal them because they are comfortable (yes. My daughter loves my running socks) you still have some to run in.
6. Sports Bra (woman only)
7. Hat. Mesh or visor, whatever your preference. Hats keep your head warm in the winter and cool in the summer.
8. Water bottle and carrier. Get the kind with a pocket to carry your cell phone and a little money as well as your gels.
9. Nutrition. This can be Power Bars, gels, new jelly bites, electrolyte replacement, or really whatever your heart desires. There will be a day when you skipped breakfast or lunch and need some fuel before you run. You should also carry some type of nutrition when running over an hour.
10. Body Glide. Everyone chafes sometime no matter how thin you are!
11. Sun screen. Melanoma kills 35 year old runners...enough said.
12. Sunglasses. Too much sun causes macular degeneration!
13. Heart Rate Monitor and watch
14. I pod or MP3 player. This is for the days your peeps blow you off or leaves you in the dust. It happens.
15. Towel. To dry off or to protect your car seat from your sweaty body. Your family will thank you.
16. Tights or sweats and gloves for those unexpected cold days
17. Extra set of clothing (for the days you forgot to clean out your bag and the clothes are dirty, it happens - our lives are full)
18. Plastic Bag for the stinky stuff
19. Toilet Paper or tissues for the sniffles and the port-a-john that's out of tissue
20. Money. Have about $20 or so in your water bottle carrier just in case you're having a rough run and need to take a cab home or just want an ice cream cone!
Put all this in a nice bag in the trunk of your car. Carry it every day. That way you are always ready to go and have eliminated one excuse entirely!
Monday, May 4, 2009
Dr Crane's New Book Now Available!
Dr Crane's new book : If Your Running Feet Could Talk now available on Amazon.com
Click on the title for more information.
Dr Crane has written a prescription for surviving and avoiding injuries on the run. This book provides practical advice and resources to the running community to keep you running healthy and strong. It is meant for the novice and intermediate runner who needs solid advice on getting started, training programs, aches and pains, and recovery. Persistence and determination is the key to surviving then ultimately avoiding most running injuries. This book couples years of blood, sweat and tears on the pavement with sound medical advice for all runners.
Please enjoy and send your comments for the next version :)
Run Happy!
Click on the title for more information.
Dr Crane has written a prescription for surviving and avoiding injuries on the run. This book provides practical advice and resources to the running community to keep you running healthy and strong. It is meant for the novice and intermediate runner who needs solid advice on getting started, training programs, aches and pains, and recovery. Persistence and determination is the key to surviving then ultimately avoiding most running injuries. This book couples years of blood, sweat and tears on the pavement with sound medical advice for all runners.
Please enjoy and send your comments for the next version :)
Run Happy!
Subscribe to:
Posts (Atom)