Running is the most popular type of exercise on the planet. It's cheap, relatively intuitive and you can run just about anywhere. There are a select few who can run a seemingly unlimited number of miles and stay healthy. But what happens to the rest of us when we get injured? A lot of times, our injuries result in having to take time off from training or even worse, give it up all together?
The majority of injuries that occur in runners, especially in American culture, are called overuse injuries. As the name implies, a runner gets injured from overusing their body. This injury could be a break down in the muscles, ligaments, tendons or even the bones! There are two types of people that commonly see overuse injuries. The first type is the runner that is training for performance. These runners typically run very high mileage; around 80, 90, or even more miles per week. The second type consists of runners conditioning for weight loss. While their mile count might not be very high, their increased weight will contribute a higher strain on their body. Both of these runners have one thing in common, however. They have a goal that they want to reach and they can't stand to be away from exercise and possibly lose progress. Their solution is usually to keep pushing through the pain, hoping that the injury fixes itself. Unfortunately, this plan usually falls through and they only worsen their injury.
Although these types of injuries are very common, they don't have to be. Overuse injuries aren't inevitable events that all runners must go through at some point in their life. Here are 4 ways to prevent these injuries and prolong your training all the while improving performance!
So, the hot weather is here and you are drowning in a sea of humidity and sweat. When you see waves of heat radiating from the road it can make it hard to find yourself training. We at The Runners Forum understand what you are feeling. Training in the heat is tough and it definitely slows us down. But there is good news!
First, we can acclimate to heat over time! As we continue to run in the heat we will begin sweating more efficiently and our routine of hydrating will improve. Besides acclimating, there are lots of practical steps you can take. Below is some key advice to help keep you cool and comfortable.
Indiana University Bloomington physiologist Joel Stager has found that drinking chocolate milk is one of the best things an athlete can do to recover shortly after a rigorous practice. Chocolate milk, as opposed to white milk, has a high carbohydrate and protein content, ideal for exhausted muscles. It also replaces fluids lost as sweat during workouts.
Stager is a professor in the Department of Kinesiology in IUB's School of Health, Physical Education and Recreation and is the director of the Counsilman Center for the Science of Swimming. Stager also coaches swimmers.
He first tested his "recovery by chocolate milk" theory several years ago on his swimmers, who had been struggling with their twice-a-day practices. The results were so promising that he and his doctoral students, led by Jason Karp, conducted a study involving cyclists in a more controlled environment. The chocolate milk proved to be just as effective a recovery product as one commercial sports drink and almost twice as effective as another commercial sports drink. Stager said chocolate milk would be particularly helpful for athletes such as swimmers, long-distance runners and cyclists enduring long or intense practices, and for other athletes who practice more than once a day. An athlete of average weight could drink around two 8-ounce glasses of chocolate milk each hour for four to six hours following a rigorous workout, according to research-based recommendations for maximum recovery. Stager added that milkshakes are a good alternative for athletes who don't like chocolate milk.
The research was funded by Dairy and Nutrition Council Inc. For more information, contact Stager at 812-855-1637 and email@example.com and Karp at 812-332-3653 and firstname.lastname@example.org.
Avoid the post-marathon blues, soreness and sickness by recovering properly. Here are some helpful and essential tips.
Immediately After your Marathon:
Rest of the Day:
The Next Two Weeks:
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