Monday, July 27, 2009

Training for a Half Marathon

Half marathons are a very popular length race to run. For those runners who are well trained, hard-core athletes the half marathon has its appeal because it can help train them for a full marathon. Many training schedules include a half marathon as one of its long runs in order to help get an athlete in prime condition for a marathon. In fact some marathons will even take half marathon times for qualification for a starting corral.

For other runners who are maybe just getting into running, very young or very old, or people who don't have as much time to train, a half marathon has an appeal for an entirely different reason. For the beginners a half marathon is seen as a reachable goal. Many new runners may be overwhelmed by how far a marathon is, but the option of running a half marathon seems to be a much more feasible, yet still respectable goal. For those people who fall into the category of being very young or very old, a half marathon is a popular option to prevent them from getting injured by attempting to run a full marathon.

Whether you are the well trained athlete, the beginner, or on either end of the age spectrum there are some things about training for and racing a half marathon that apply to all runners. First, always pick a training schedule that is right for your experience level. There are many free training programs out there that range from beginner to expert. It is important to use these schedules in order to know that you are not over working your body too quickly and making sure you get the right amount of rest that your body requires to replenish its essential chemicals. Second, it is important to always stretch before and after each run to help prevent injuries from occurring. Third, remember that the more that you run the more you must eat and drink to compensate for the extra calories and sweat you’re burning. Lastly, make sure you have a good pair of running shoes that give you the right stability and support you need to sustain the number of miles you will run throughout your training and race.

Half marathons are a great length because they allow people of all running abilities to participate. As long as the runner follows a training schedule, stretches, and takes care of their feet they will have a healthy and successful race.

Thursday, July 23, 2009

Sports Injuries

Warning Signs You Don't Want to Ignore:

Joint Pain:
Joint pain, particularly in the joints of the knee, ankle, and foot, should never be ignored. Because of the anatomy of these joints, pain here is rarely of muscular origin. Joint pain that lasts more than 48 hours requires a physician's diagnosis.

Tenderness at a Specific Point:
If you can elicit pain at a specific point in a bone, muscle or joint, by pressing your finger into it, you may have a significant injury. If the same spot on the other side of the body does not produce the same pain, you should probably see a physician.

Swelling:
Nearly all sports injuries cause swelling. Swelling is usually quite obvious and can be seen, but occasionally you may just feel as though something is swollen even though it look normal. Swelling usual goes hand-in-hand with pain, redness and heat. Swelling within a joint often causes pain, stiffness, and may produce a clicking sound as the tendons snap over one another after having been pushed into a new position from the swelling.

Reduced Range of Motion:
If swelling isn't obvious, you can usually find it by checking for a reduced range of motion in a joint. If there is significant swelling within a joint, you will lose range of motion -- the limb will only go so far in each direction. Again, compare one side of the body with the other to identify major differences; if there are any, you likely have an injury that needs attention.

Comparative Weakness:
Comparing one side to the other for weakness is often hard to do, but can be helpful when assessing an injury. One way to tell is to lift the same weight with the right and left side and look at the result. Or try to place body weight on one leg and then the other. A difference in your ability to support your weight is another tip-off to an injury that requires attention.

Numbness and Tingling:
Never ignore numbness or tingling. Such sensations are often related to nerve compression, and these warning signs may indicate serious injury that should always be seen by a physician.

Sunday, July 5, 2009

Walking for Cancer: How to Save Your Feet!

Throughout the summer and into the fall, many hit the city streets to walk for breast cancer, arthritis, and many other devastating medical conditions. If you have ever participated in a Breast Cancer walk, you know the emotional drive behind finishing the race for yourself, and loved ones. Nothing stands in the way of a herd of women and men in pink. Well, maybe foot pain. Many of these walks are 20+ miles a day and for most of us, we don’t normally put that kind of millage on our feet. Even if you are an avid runner, walking applies different kinds of forces on your feet compared to running so don’t be surprised if you have some aching feet. Is there anything to prevent the blisters, aches, and pains during and after the walk? Here are some helpful hints to prepare you for your walks against cancer!
Train, train, and more training!
You may think that walking doesn’t take too much training, but it does! Just as marathon runners prepare for the big race, walkers should train for their big walk. Some walks are 50+ miles long. When was the last time you put that kind of mileage on your body? The best way to prevent injury is to build up your body’s endurance and appropriate muscle support. Walk daily and slowly increase the distance daily and weekly.

Don’t Forget Your Shoes!
Most walkers wear the wrong size shoes which can cause blisters, loss of toenails, and aches and pains. Proper fit is one of the most important factors in finding the correct shoes for your walking adventure. Make sure you try both shoes on and walk around in them before you buy them. While standing (not sitting) you should have about a fingers width between your big toe and the end of the shoe. Make sure the shoe is wide enough. You should be able to freely wiggle your toes inside the shoe. Buy your shoes several months before the walk and train in them. Never wear brand new shoes on a long distance walk.

Grease Up!
Most walkers get painful blister! Luckily, there are ways to prevent these fluid filled monsters! Vaseline or products such as Body glide decrease the friction of your skin with your shoe and sock. Applying such products to “high risk” areas of your feet will decrease the chances of a blister. Apply the product regularly along your walk or when you feel a blister coming on. If you have a blister, seek help at a medical tent. They can pop the blister and provide padding to relieve the pain.

Don’t Ignore the Pain!
There is so much emotion and drive in these walks that people stop listening to what their body is telling them. If you are experiencing pain, there are medical professional at every pit stop to help you. Something as silly as a blister can be cared for and you won’t have to stop walking, but some pains may be serious. Drinking lots of fluids and paying attention to how often you urinate is very important. Dehydration is the most common complication on these walks! If you want to finish the walk it is best to address your aches and pains on the way so you don’t end up with a more serious problem!

Enjoy Yourself
No matter what you are walking for or who you are walking for, remember to embrace the experience. You are making a statement for you community and the ill across the nation. The walks are long and hard, but stay positive and focused on the real meaning and purpose of this community gathering. WALK ON!!!