Archive for the ‘Running’ Category

How to Prevent Running Injuries

Having a well-programmed training plan and taking some precautions can greatly minimize risks to these injuries and ailments.

Here are some tips to prevent running injuries.

– Don’t Ignore Pain: From my experience as a sports therapist, most runners (and other athletes) who come to the sports clinic and complain with unbearable pain are usually those who have been ignoring the pain and discomfort for some time and waited for the pain to worsen before going to be checked and treated. Muscle soreness is natural and it is sometimes okay to ‘run through the pain‘ especially if you only feel slight soreness from your legs, but if the pain has been consistent and increasing, then it’s a sign that what you are feeling is more than just regular DOMS. If you run with sore legs, it might also mean that other muscles will be compensating for the effort. So if you feel sore but you need to add mileage, run at a slower pace.

Read about the difference between “Chronic” and “Acute” Injury here.

Rest Adequately: Most of these running injuries result from lack of enough recovery time for the body to repair and strengthen itself for your next run. At the slight feeling of unusual discomfort or pain, lessen your running load or activity and rest adequately.

Warm up and Stretch: Tightness of muscles causes an imbalance in your body. Make sure that you stretch especially after you run, holding the stretch for each area for at least 20 seconds. Before you run, warm-up properly and try to do dynamic stretching and reach the muscles ROM to ensure that they are ready. Some people and websites advice focusing the stretch for the calves, hamstring, groin and quadriceps, but a whole body stretching routine which includes other body parts that are involved with running (shins, hips, low back, abdominals, and even chest and shoulders) will ensure that your body is well-balanced and ready for your run. A good warm-up routine lasts for 5 to 10 minutes and conditions the whole body, not just the legs.

Lift those weights: Resistance or strength training can help you develop muscle strength and endurance for your runs. Resistance training also adds to your core strength. Don’t worry about bulking up from weight training – having a balanced training program will ensure that you reach your goals without adding extra weight.

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Cross train: Doing other activities or sports will develop your body in different aspects and may help you improve your agility, stamina, and coordination. This helps prevent injuries because your body becomes prepared to react to different kinds of stresses. Don’t just run – try swimming, biking, basketball, football, even wall climbing! Cross-training also minimizes risk for overuse injuries which occurs especially when you repeat the same activity (i.e., running) over and over again.

Dress appropriately: Make sure that your shoes fit right. If you have flat feet or high arc, wear appropriate shoes that meets your specific needs. Check the soles of your running shoes – running shoes are usually good after 400 to 500 kilometers. If possible, wear a separate pair for every day walking and running to prevent your shoes from wearing out quickly.

Patience is a virtue: Don’t force yourself to run longer distances too soon. A safe range for increasing distance is 10% per week. Do not try to run uphill or downhill if your body is not ready for it. It is commonly thought that running downhill is easier because you get gravity to lessen your effort, but running downhill can actually be more stressful to your joints and muscles as the body tries to ‘brake’ and control the fall.

Stay hydrated: Long duration physical activities like running may require additional 1 1/2 to 2 /12 cups of water on running days. drink 150 to 250ml of water 15 to 30 minutes prior to your run. Try to drink at least 150ml of water after every 15 minutes during your run. Hydrate with a sports drink after your long run to replenish lost liquids and electrolytes.

Talk to a coach or trainer: If you are serious about wanting to improve your performance and adding up to your mileage, talking to a professional is the best thing to do. Reading about training programs and running regimens may not be enough. Doing what other seasoned runners in your club may not even be beneficial. Individualization of your running program is very important not only because it will significantly improve your performance, but it will also decrease risks for injuries.

Check out running shoes and other gears from Amazon.

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TrailHeads Elements Running Gloves (Medium) Iwotou Protective Gym Running Jogging Sport Armband Case for Samsung Galaxy S4 + Free Accessories (Black) Asics Unisex CQAR0503 Entry Multi-Color Digital Running Watch Nathan Sports Trail Hydration Pack with Two 10-Ounce Nutrition Flasks

 

Have you experienced any running injuries? How did you recover?

Do you find these tips helpful?
What else do you want to know about running injuries and ailments?
Let me know in the comments?

Check out these ebooks for your Kindle and iPad:

Running Injuries: Treatment and Prevention by Jeff Galloway

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

ChiRunning: A Revolutionary Approach to Effortless, Injury-Free Running




Get Ripped in 90 Days


10 Minute Trainer - Workout for the Busiest People

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hrMeasuring your Heart Rate is the most reliable and easiest way to indicate the intensity of your workout. Your heart rate shows how hard your heart is working during exercise and training – how fast it pumps out and delivers oxygenated blood and nutrients to the working muscles. By determining the intensity of your workouts, you can exercise safely and effectively by staying in the right range of intensity for your fitness level and exercise goals. Each person has a specific target heart rate to reach when they work out. This lets you know if you are training hard enough, or if you are behind your target fitness goal. You can check out the target heart rates from the American Heart Association based on your age by clicking here. 

How to measure Heart Rate.
Measuring your heart rate is very simple as long as you have use of a timer or a watch and you know how to get your pulse. You can use your index finger and middle finger as your tools to feel your pulse. Place your fingers either over your carotid artery or radial artery. Count the number of pulse your heart makes for 15 seconds, with the first beat counting as zero. This will be your heart rate.

An easier and more accurate way to measure your heart rate and know the intensity of your work out is by using a Heart Rate monitor. These devices are considerably affordable and good investments if you are serious about your fitness goals. Some people who have medical conditions are advised to use a Heart Rate monitor when working out to know if the intensity of their exercise is still safe for them. For someone who is serious in pursuing fitness goals, the Heart Rate monitor is a vital tool to quickly and accurately measure heart rate and determine if the intensity is within the desired goal. Most of these fitness gadgets can be customized to match your fitness level and age, and some even feature beeps and alerts to ‘coach’ you and let you know how you are doing.

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Buy your Heart Rate monitor from Amazon with free shipping. Click here.

The following are some of the most common brands of Heart Rate monitors that you can consider to buy if you are serious about getting fit. You can get them from Amazon for free shipping and at a relatively lower price compared to the market. Click on the photo to see reviews about the featured model, or click on the links to see other models and gadgets, and order from Amazon.

Pyle Sports Heart Rate Monitor
Pyle sports hr
Pyle offers the most affordable yet reliable heart rate monitors in the market. If you are not sure about getting extra gears and gadgets for your workouts but wants to start getting serious in your fitness goals, you can start out with the Pyle sports Heart Rate monitor. It accurately measures your heart rate and will help you determine if you’re in the right exercise intensity range. Pyle sports heart rate monitors comes with a strap that you can easily attach comfortably. It features a simple screen interface and easy to use controls. Pyle sports heart rate monitor comes in different colors and may be the gadget of choice if you want to bring your style to your workout. A Pyle sports heart rate monitor costs from USD $30.00 to $60.00 depending on extra features such as bluetooth connectivity, USB, and walking/running sensors.

Click here to see more color choices and models of the Pyle Sports Heart Rate monitor 

Timex Heart Rate Monitor
Timex heart rateTimex is a well known brand for watches and other gadgets that has been proven to be reliable and accurate. It offers a wider variety of choices and features, and is relatively affordable for its quality and capabilities. Serious fitness enthusiasts and athletes have been relying on Timex watches for accurate recording and analysis of their workouts and training. Timex Heart Rate monitors have been used by runners, marathoners, swimmers, triathletes, cyclists, and people who are serious with their training. If you want to take a step further with your training, invest with a Timex Heart Rate monitor. Compared to the Pyle Sports Heart Rate monitor, Timex does not only measure your heart rate but it allows you to determine your training zone range and your target heart rate. Timex heart rate monitors is more capable and versatile, and is the gadget of choice for the serious fitness enthusiast and athlete.

Click here to see more Timex Heart Rate Monitor watches.

Polar Heart Rate Monitor
polar hrPolar gadgets and devices have been proven to deliver quality and accurate results over the years, and may be one of the most competitive brands there is. Polar Heart Rate monitors have reliable functionality and features a friendly advanced interface. Polar Heart Rate monitors undoubtedly looks more sophisticated and its sleek design gives it an advantage over other choices. Polar offers high-quality technology with stylish designs so you can train with your favorite colors and mix and match your watch with your chest straps. Polar Heart Rate monitors are fun and engaging training companions with excellent user-interface and accurate recording. They can be easily connected to your smartphone and you can upload and access your data with ease. This is the best choice for people who are serious about details in their training and people who wants to compete with style.

Click here to train with quality and style using Polar watches. Buy from Amazon and get your gadget delivered for free.
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Are you serious about your workouts?

Are you planning to take the next step in your training?
Let me know in the comments what you think about using Heart Rate monitors or what your experiences are in using these gadgets.

This post aims to provide an overview of the features of each of the most commonly used Garmin Forerunner models to let you know how each GPS watch compare with one another and help you decide which model fits you. Whether you are someone who is just starting out in running or you are a runner who has dozens of medals around your neck, I hope you would find this guide helpful in deciding what GPS watch model to buy. Each model is linked to Amazon and you can view more customer reviews and features when you click the link. You can get your Garmin Forerunner watch from Amazon a better price. Amazon also offers free shipping on all Garmin Forerunner models. Simply click the photos of each Garmin Forerunner model to direct you to Amazon. Whether you are from Toronto and the GTA or anywhere in Canada and in the world, you can place your order from Amazon with free shipping. You can also have your Garmin Forerunner delivered to you faster at a reasonable price.

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Garmin is undoubtedly the top brand that provides GPS watches and heart rate monitors for athletes, swimmers, hikers, and serious fitness enthusiasts. Garmin gadgets have excellent quality and accuracy in recording your run distance, pace, and calories burned. Garmin Forerunner watches cater to everyone who are serious in achieving their fitness goals. Whether you are someone who is just beginning to run, or you are already a seasoned marathoner or triathlete, you can use the Garmin Forerunner GPS watch to help you monitor your training and reach your goals. Below is a list of the most commonly used Garmin Forerunner models and a quick overview of their features so you can easily see how they compare to one another and help you choose which would be your running buddy!

Click on the photos or links in each model to see customer reviews and order it from Amazon with free shipping.

Each Garmin Forerunner watch is equipped with an accurate GPS, a screen display that can be customized to show your Time, Distance, Pace, and Calories. They also measure your Lap Pace, Average Pace, Lap Speed, and Average Speed. Each gadget can be connected to Garmin Connect to upload your data in real-time so your family, friends and teammates can see your progress. In most models of the Garmin Forerunner, you can purchase a GPS watch with a Heart Rate monitor as well to track your calories and measure the intensity of your workouts.

 

Garmin Forerunner 10

The Garmin Forerunner 10 is the cheapest and most affordable Garmin GPS watch. Even with its low price, it still competes against the higher models because it basically contains the same features that you need for your workouts. The Garmin Forerunner 10 has been proven to endure indoor swimming and can track indoor workouts. It is also very small compared to the other Garmin GPS models so if you’re looking for a training watch that you can wear everyday, the Garmin Forerunner 10 is for you. Click on the photos to read more reviews about the Garmin Forerunner 10, or to buy it from Amazon with free shipping.

Read another post about the Garmin Forerunner 10

Garmin forerunner10
Pros:
– Inexpensive, small and light, durable, and has all the basic features you need in a GPS watch.
– Easy to use and record your workouts.
– Water resistant up to 50 meters
– If you are starting out to be serious in your runs, or if you want a GPS watch that you can wear everyday, the Garmin Forerunner 10 is for you.

 

Garmin forerunner 10 pink
Cons:
– The men’s watch is slightly bigger than the women’s watch, but it requires separate chargers.
– It performs minimally on indoor training.
– Cycling mode is reported to have been less accurate.

 

 

Click here for a more in-depth review of the Garmin Forerunner 10.

Click here to order your Garmin Forerunner 10 or other models from Amazon.

 

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Garmin Forerunner 110

The Garmin Forerunner 110 is the next GPS watch that you would want to look at if you are looking for a more versatile watch and yet remain small and compact. The Garmin Forerunner 110 won’t overwhelm your wrist and its size make it just a little short of being a stylish watch to wear everyday. You can put in your age and weight to measure the calories you burn from your runs. It can easily be connected to any heart rate monitor to measure the intensity of your workouts. Click on the photos to read more reviews about the Garmin Forerunner 110, or to buy it from Amazon with free shipping.

Garmin forerunner 110
Pros:
– Friendly interface and very easy to use.
– Accurately records your workouts.
– Its size makes it a good choice even for everyday wearing.
– It has the latest GPS chipset that gathers GPS data fast.

 

Garmin forerunner 110 pink
Cons:
Garmin features are limited to make up for the size.
– It does not show workouts, interval training, courses, pace, etc.
– Does not currently support foot pods.
– You cannot swim with it.

 

 

Click here for a more in-depth review of the Garmin Forerunner 110.

Click here to order your Garmin Forerunner 110 or other models from Amazon.

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Garmin Forerunner 210

The Garmin Forerunner 210 is a successor of the previous model, the Forerunner 110. It features additional pod support, and shows a little more data in its interface. Like the previous model, you can input your height, weight, and age to monitor the calories you are burning and the intensity of your workout. Compared to the Forerunner 110, this GPS watch can show you your lap average and overall average. You can also set an auto-lap to customize the distance of each lap you would like to run. The Garmin Forerunner 210 is also capable of interval workouts that measures your warm-up, intervals, rest, sets, and cool-down. Click on the photos to read more reviews about the Garmin Forerunner 210, or to buy it from Amazon with free shipping.

Garmin forerunner 210Pros:
– For its added features, it is still considerably small compared to advanced models.
– It can support foot pod for indoor training and heart rate monitor.
– You can do interval workouts with this gadget for more serious training.
– Accessories can be easily connected.

Click here for Garmin Forerunner 210 accessories.

 

Garmin Forerunner 210 whitegreen

 

Cons:
– Like its predecessor, it is not waterproof.
– You cannot customize data fields.
– Its features for cycling is not maximized.

 

 

Click here for a more in-depth review of the Garmin Forerunner 210.

Click here to order your Garmin Forerunner 210 or other models from Amazon.

 


10 Minute Trainer - Workout for the Busiest People

Garmin Forerunner 220

The Garmin Forerunner 220 remains as a mid-range GPS watch with regards to its affordability and features. It is stylish and comes with other colors. Its size is also similar to its relative Forerunner 210 with small adjustments to its design. The Garmin Forerunner 220 has a clearer and more friendly interface that you can access in a simple press of a button. This GPS watch includes an internal accelerometer which makes it possible to measure pace and cadence without a requiring a foot pod. The Garmin Forerunner 220 is also waterproof and can endure being submerged 50 meters deep. If you are a swimmer or a triathlete, then the Garmin Forerunner 220 is the GPS watch of choice for you. Click on the photos to read more reviews about the Garmin Forerunner 220, or to buy it from Amazon with free shipping.

Garmin forerunner 220

Pros:
– GPS connectivity is fast and reliable.
– Better than the Forerunner 210 to customize your workouts.
– You can swim with it! This is the mid-range GPS watch for swimmers, triathletes, or runners who train under the rain.

 

 

Garmin forerunner 220 violet
Cons:
– It features an indoor workout monitoring, but does not prove to be accurate.
– Slightly more expensive than other mid-range GPS watches.

 

 

Click here for a more in-depth review of the Garmin Forerunner 220.

Click here to order your Garmin Forerunner 220 or other models from Amazon.

 

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Garmin Forerunner 610

The Garmin Forerunner 610 is one of the most improved and advanced GPS watches available but remains relatively affordable. Apart from its sleek design, it features a hi-tech touch screen display for easy access and workout monitoring. It is the first touch screen GPS watch produced by Garmin and it features additional functions that are not available on previous models. You can select your preferred language and customize your watch to record and show data you need. It also has a friendly screen display and can be operated with great ease. Click on the photos to read more reviews about the Garmin Forerunner 610, or to buy it from Amazon with free shipping.

Garmin forerunner 610
Pros:
– Its touch screen feature that works well allows easier accessibility and functionality.
– This gadget can be worn every day.
– It is a very versatile hi-tech GPS watch that can be used not just by runners, but also by duathletes, and bikers.
– Indoor workouts can be measured with better accuracy.
– Advanced runners will be proud to wear this GPS watch which shows more confidence and experience while remaining affordable as a mid-range watch.
Garmin forerunner 610 whiteblue
Cons:
– If you are starting out as a runner, the Garmin Forerunner 610 may be too much as an entry level watch. You can settle with the features of the previous models, unless you would want the Forerunner 610 for its touch screen capability.
– While this watch is water-resistant, it is not specifically designed for swimming.
– Battery life is limited to only 8 hours in training mode.

 

 

These running gears and gadgets are available to you not just for you to flaunt and tell people that you are a serious ‘runner,’ but they help you improve your performance, and even safety, for you to reach your goals efficiently. GPS watches are good investments whether you are a seasoned athlete or you are just starting out in your running journey. It’s a matter of choosing which watch fits your wrist and your training needs!

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Run and train with your Garmin Forerunner GPS.

Run and train with your Garmin Forerunner GPS.

The Garmin Forerunner 10 is the most common GPS watch that is used by runners, marathoners, and serious sports enthusiasts all over the world. It accurately tracks your distance, speed and pace, and calories burned. If you are serious in pursuing fitness, the Garmin Forerunner 10 helps identify your personal records and provides motivation in your workouts. The Garmin Forerunner 10 is very helpful for athletes and everyone who is serious in their distance-based workouts.

How to use the Garmin Forerunner 10 GPS?
Most runners and marathoners use the Garmin Forerunner 10 because its features are easy-to-use and allows you to record your runs with one press of a button! The display settings that sshow the distance, pace, and calories can be customized easily. The Garmin Forerunner 10 is very light and comfortable while having the features that you need.
When you press start, the Garmin Forerunner 10 works to monitor your distance, pace, and calories burned and shows you the summary of your workout after every mile, until you finish your workout. You can easily determine if you have just broken a personal record! The data recorded from your Garmin Forerunner 10 can be quickly uploaded to the Garmin Connect software for analysis, comparison, and for bragging rights!

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Garmin Forerunner 10 GPS Watch (Black/Red)

Garmin forerunner 10 pink
Garmin Forerunner 10 GPSWatch (Violet)

READ: Garmin Forerunner 10 – Great performance in a small, low-priced package

What are the Features and Benefits of the Garmin Forerunner 10 GPS?
The Garmin Forerunner 10 GPS watch is a compact watch that has a display resolution of 55 x 32 pixels (W x H) and is amazingly light weight. The Black/Red Garmin Forerunner 10 is slightly bigger than the Pink/White and Green/White watches.

How long does the Garmin Forerunner 10 GPS watch battery last?
The Garmin Forerunner 10 uses a rechargeable lithium-ion battery that lasts up to 5 weeks in power save mode, and 5 hours in training mode. It can definitely endure a full marathon!

READ: 5 Reasons why I love my Garmin Forerunner 10
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Get the Garmin Forerunner 210 if you want to swim with your Garmin.

Get the Garmin Forerunner 210 if you want to swim with your Garmin.

Can I swim with the Garmin Forerunner 10?
The Garmin Forerunner 10 is a water resistant watch up to 50 meters. You can technically swim with your Garmin Forerunner 10 but most people recommend using the more water-durable Garmin Forerunner 210 instead.

Where can I buy the Garmin Forerunner 10 in Canada?
You can buy this compact GPS watch in Canada through amazon in different colors.  Get your Garmin Forerunner GPS Watch from Amazon.ca at a lower price by clicking here.

 

Do you need the Garmin Forerunner 10 GPS Watch?
With the complete features of the Garmin Forerunner 10, it is a good investment to help you achieve your goals and beat your personal records. If you are starting to be serious with your running and want to begin training for a marathon, then the Garmin Forerunner 10 is for you!

 

Click here to check out more models of the Garmin Forerunner GPS watch.

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Garmin forerunner 110 Garmin forerunner 220 Garmin forerunner 220 violet
Garmin Forerunner 110 GPS-Enabled Sport Watch with Heart Rate Monitor (Red) Garmin 010-01147-00 Forerunner 220, Black/Red Garmin 010-01147-01 Forerunner 220, White/Violet

The Boston Marathon is undoubtedly one of the well-known marathons and serious runners from all over the world dream to take part in this prestigious marathon. It is held yearly and it attracts at least 500,000 spectators and participants each year. Both amateur and professionals run in this most-sought-after event and this year, the first american man to win the Boston Marathon since 1983 crossed the finish line. It was Meb Keflezighi, 38 years old, who finished and won the men’s division with a time of 2:08:37 (which is technically a 2-hour “sprint” for most people).

Read more about Meb here.

4:09:43:
Boston 2013 Through the Eyes
of the Runners

The Boston Marathon has encountered lots of issues and controversies through the years, unfortunately including the Boston Marathon 2013 bombing, but did you know that women were not allowed to run in this race until 1967? Women were barred from running the famed Boston Marathon for over 70 years!

History tells us that women were generally excluded from participating in sports, and this includes running the Boston Marathon. However, a woman named Kathrine Switzer made the first attempt to run over this barrier and succeeded. Kathrine was a student from Syracuse University and she was only 20-years old when she registered for the Boston Marathon  using her initials K.V. Switzer. No one realized that she registered a woman and she was able to officially sign up for the race and was given a race entry number.

During the race, a marathon official (balding guy in the photos) realized that a lone woman was running the Boston Marathon among hordes of men. This official tried to stop Kathrine and physically forced her to run the marathon when he discovered K.V. was a female runner. Other runners including Kathrine’s boyfriend helped Kathrine continue running and blocked the official from stopping her. The lone female runner in the 1967 Boston Marathon made headlines around the world and proved that anything can be done in spite of hindrances.

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After running the Boston Marathon, Kathrine Switzer engaged in promoting sports participation among girls and women. With the help of other passionate women, the Boston Athletic Association  finally was convinced to drop their discrimination against women and allowed them to participate in the race in 1972.

Because of Kathrine’s dream and perseverance, the Boston Marathon opened its starting line to women, and by 2011, almost 43% of the Boston Marathon runners were female! Apart from the Boston Marathon, Kathrine Switzer also helped lead the drive to include women’s marathon in the Olympic Games which was achieved at the 1984 Summer Olympics in Los Angeles.

To know more about this trail-blazing woman read her biography, Marathon Woman: Running the Race to Revolutionize Women’s Sports by Switzer, Kathrine (2009)

Kathrine also has a book entitled Running and Walking for Women Over 40 : The Road to Sanity and Vanity by Switzer, Kathrine [1998] which is very inspiring for people over this age. It’s never too late to run!

Also check out 26.2 Marathon Stories written by Kathrine Switzer and Roger Robinson, an elite international runner for thirty years (1966-1995)!

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Continuation from my post “Common Running Injuries and Ailments, Treatment and Prevention (Part 1)”

6.) Muscle Pull/Muscle Strain

Muscle pulls can occur to your hamstrings (back of thigh), quadriceps (front of thigh), gastrocnemius (calves), or adductors (groin muscle/inside of thighs). A muscle pull is a small tear on a muscle that is caused by overstretching. Pulling a muscle sometimes produces a popping sensation when the muscle tears. It is an acute injury that can be very painful upon onset.

How to treat muscle pulls: Like any other acute injury, stop from your activity and rest. Immediately put ice on the muscle for 10 to 20 minutes, until the swelling has lessened. Seek medical attention to determine how much your muscle is damaged. For muscle pulls, you need to undergo physiotherapy treatments so that your muscles will heal properly. If you just let the injury pass, the fibers in your muscles will develop scar tissues which may hinder movement or increase risk for future injuries.

How to prevent muscle pulls: Muscle pulls happen on shocked muscles either because they are not properly warmed up or because you made your muscles do something heavy that they have not done before, or both. Make sure that your body especially your legs are warmed up properly before you run. Warm up for 5 to 10 minutes, doing both metabolic movements to facilitate blood flow to working muscles and dynamic stretching.

Read about the difference between “Chronic” and “Acute” Injury here.

7.) Runner’s Knee/Patellofemoral Pain Syndrome (PFPS)

Patellofemoral Pain Syndrome or PFPS is obviously a common injury to runners that its layman’s term is called “runner’s knee.” However, this may happen to other athletes as well. Runners knee occurs when the kneecap is out of alignment and stress is continuously placed on this misaligned joint. It is a chronic injury that results from wearing down of knee cartilage. Runners knee or PFPS can be recognized with pain around the kneecap when going up or down stairs, squatting, or sitting with knee bent for a long time. Some people may be more susceptible tight to this injury because of their anatomical structure (flat feet or misaligned knees turning inward), but tight and under-developed hamstrings and quadriceps are usually the main culprits.

How to treat Runners Knee or PFPS: Runners knee is an injury that will heal given its own time. But this doesn’t mean that you can run it off. Take an appropriate time to rest and avoid putting weight on your knees. While resting, you can do cross-training such as cycling or swimming to relieve your knees of the stressful loads of running and strengthen the muscles around them. Put ice around the area of your knee if you experience swelling, for 10 to 20 minutes every other day or until the swelling is gone.

How to prevent Runners Knee or PFPS: Your knees will thank you for doing resistance exercises. Do other activities apart from running like Pilates. Have your feet and knees checked – wear orthotics for your feet if you are flat footed. You can also wear a fitting knee support if pain comes back after treatment. Be strict about increasing your mileage to 10% per week. Run on level roads and limit your downhill or uphill runs.

Read about “How to Stretch” here.

Foam Roller_The grid revolutionary Foam Roller_Pro source Foam Roller_Black mountain Foam Roller_Mini compact
Trigger Point Performance The Grid Revolutionary Foam Roller, Black $41.24 only at Amazon Canada ProSource Discounts Ultra Deluxe Revolutionary Sports Medicine Roller, Blue only $22.99 at Amazon Canada Black Mountain Products High Density Foam Roller Extra Firm, 24-Inch for only $18.64 at Amazon Canada Trigger Point Performance Grid Mini Compact Foam Roller for only $24.99 at Amazon Canada

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8.) Iliotibial Band Syndrome/IT Band Syndrome

The Iliotibial Band or ITB Syndrome causes pain felt on the outside of the knee. The Iliotibial band (ITB) is a long tendon that connects the top of the hip to the knee at the side of the thigh. It is commonly believed that ITB syndrome occurs when the ITB tightens and rubs against the knee cap. However, new studies suggest that Iliotibial band pain can be caused by tightness from hip muscles pulling the knee. This syndrome can be mistaken for knee pain since pain is felt almost on the same area. You can determine if you have Iliotibial band syndrome by bending your knee to a 45 degree angle and you feel pain on the outside of your knee. Getting an MRI may be the most accurate way to know if you have ITBS since it will show any thickening of the band.

Check out running shoes and other gears from Amazon.

How to treat Iliotibial Band Syndrome: The best way to treat this syndrome is to decrease your mileage or not run at all. Rest is very important to lessen the load on your knees and give time for them to heal. Get a massage to loosen up the muscles around the hips and thighs. Stretch your hips and thighs regularly. Foam rollers are starting to be popular, but you need to know how to use them properly to gain the most benefits.

How to prevent Iliotibial Band Syndrome: Warm-up properly for 5 to 10 minutes before you run, ensuring that your leg muscles are ready for the run. When you start to feel pain around the knee while running, slow down and refrain from running uphill or downhill. Decrease your mileage for the week or cross-train. Make sure that your shoes are not worn out on the sides of the sole and replace your shoes as soon as you can if they are worn out. Another thing you can do if you regularly run on a track is to change the direction of your run.

Have you experienced any of these conditions before? How did you recover?
Do you find these tips helpful?
What else do you want to know about running injuries and ailments?
Let me know in the comments!

Check out these ebooks for your Kindle and iPad:

Running Injuries: Treatment and Prevention by Jeff Galloway

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

ChiRunning: A Revolutionary Approach to Effortless, Injury-Free Running




Get Ripped in 90 Days


10 Minute Trainer - Workout for the Busiest People

 

run shoes
Every runner needs to have the perfect running shoe that fits well and works well for them. Specific footwear characteristics should match the individual needs of a runner. Also, each training type – endurance, strength, or speed – that runners undergo have different demands on their bodies and also their running shoes. Thus, it is important to know which kind of running shoes match your specific goals and individual needs.

With the wide developments in running technology today, it can sometimes be confusing and even intimidating when choosing your new pair inside a running shoes store. How will you choose what’s best for you and your training when there are different categories, shoe types and shapes within the standard Neutral, Stability, and Motion Control?

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The design and technology of shoes varies depending on the brand and type of shoes. As a general guide for running shoe categories, here are brief definitions for the 3 major categories of running shoes and some tips when buying your new pair:

NEUTRAL
The shoes under the neutral category are usually designed with a flexible forefoot and soft but firm midsole. These are the best types of shoes when you tend to land on the outside of your foot. You can determine where your foot lands by checking the soles of your old shoes – if the outside of the sole is worn out, then you tend to land more on the outside of your shoes. This may also be the running shoes for people with a high foot arc. Check if the arc of the shoes you’re planning to buy has enough support or rigid especially if you have a high foot arc. These kinds of shoes support the arc of your foot more than your ankle or your knees. You can observe that this type of running shoe often has a curved sole.

When buying a shoe, observe the arc and check the heels.

When buying a shoe, observe the arc and check the heels.

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STABILITY
Running shoes that are under the stability category are designed to control your feet from turning outwards when you run, balances your heel, and supports the arcs of your feet. These types of running shoes provide extra cushioning and excellent stability for your feet when you run. These shoes are for runners who lands on the outside of their heels and slightly turns their foot inward (pronates) when running. The arc of these shoes are not as rigid and may have varying degrees of support.

MOTION CONTROL
The soles of running shoes under the motion control category are usually straight or flat. Some designs have slightly curved soles but the main goal of these running shoes is to keep the heel secure and minimize the rate of pronation when you run. These shoes usually have a wider landing base for your heels, and a strong, rigid heel counter. These running shoes are good for runners who have flat feet or low arches. Runners who tend pronate their feet and have unstable knees when running can benefit more from these types of running shoes. Check the soles of your old shoes – if they are worn out on the midsole, then this running shoe category is for you.

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How to choose running shoes? Here are some tips when buying your running shoes:
1. Walk and Run in the store. Spend time with the pair of shoes before buying it. I know lots of people who buys specific kind of shoes just because they discovered that some great runner used it to finish first place in a race. You have different needs and what works for others may not work well with you. Test out the running shoes in the store. Don’t be afraid to take a few steps on them and even run a couple of meters if possible. Some good running stores even have treadmills for you to run on!

2. Don’t throw your old pair – yet. Bring your old pair of running shoes to the store where you’re going to buy your new shoes. If the place where you are shopping for a new running shoes is specifically a running shoe store, they may have staff who knows about shoes and can analyze the wear pattern of your old shoes. Because you will want to try on walking and running on your new shoes, bring your socks with you and any orthotics if you have one. If the running store have equipment for foot analysis, do not hesitate to have your gait analyzed even if you already know your foot arc or foot type. Let the staff know your running history, goals, injuries and what type of training you usually do.

3. Know your soft spots. One of the main reasons why we need to wear shoes is comfort. Your feet should be comfortable enough while you walk or run in your new running shoes. Pressure spots or loose fitting shoes often leads to blisters.

stock-footage-closeup-of-woman-tying-running-shoe-at-beach4. Perfect Fit for your Feet. If your running shoes are too loose and your feet slides inside your shoes, you will lose energy on every push off that your feet makes when you run. It is okay to adjust and re-adjust the laces of the running shoes while inside a store. Tie your laces so that you have a feeling of security without discomfort.

5. Running shoes are special. Running shoes are designed specifically for forward motion (i.e., running forward), heel cushioning and arc support. If you have time to observe the soles of different types of shoes, you can see that running shoes have horizontal line patterns on their sole. If you plan on using running shoes for other sports or physical activity, you will wear your running shoes out faster and you may even risk yourself injury. Cross-training shoes are designed for more lateral support (moving sideways, etc.) and toe flexibility. Buying a different pair of shoes like a cross-trainer for other activities is a good investment because your running shoes will last longer and you will reduce risk of injury.

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When to buy your running shoes
You may ask yourself, “When do I need to buy a new pair of running shoes?” Usually, the top part or the body of your running shoes looks like they are still in great shape but the cushioning and motion control may have already been lost. Check the soles of your shoes if they are worn out too much. It is helpful to mark the date that you bought your running shoes. If you keep a record of your runs, compare it with the date that you bought your running shoes. When you reach around 800 kilometers or 500 miles, you may need to buy a new pair.
Getting a new pair of running shoes is an investment since your feet are the only parts of your body that touches another surface and absorbs all the impact when you run. Your legs and feet are your main engine for running so you need the excellent tools for support, stability, and comfort for them all the time. One of the keys to reducing risk of injury is to replace your shoes once they break down or wear out.

Choose the GPS watch that fits you. Read an overview of Garmin watches here.

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