Monthly Archives: July 2011

You’re running a marathon. You feel you can’t go on. Now what?

Posted on by

Some say, that the final 6.2 in a marathon is when the real challenge lies. Although, as many of you may testify, there are some days where things are plain screwy from the start. Well, if you find yourself stuck in a rut, here are some things you can try:

  1. Break your race up into bite sized segments, and just focus on making it to the next marker.
  2. Engage in self-talk. Say things to yourself like, “I’ll have water in 5 minutes. That will make me feel a lot better.
  3. Imagine that you have a cord attached to the runner ahead of you, and that he or she is pulling you along like a magnet.
  4. Run alongside the most attractive person around you that you think you might want to impress.
  5. If you are a seasoned runner, remind yourself that you’ve done it once, and there is no reason why you shouldn’t be able to do it again.
  6. Tell yourself that all you have to do is to catch a second or third wind.

 

{ IF YOU LIKE THIS PAGE, CHANCES ARE,YOUR FRIENDS WILL TOO. SHARE IT. }


How to use ice effectively to treat running injuries

Posted on by

Running sends a huge amount of stress up our body’s skeletal system, and when over done, can cause some areas to get inflamed and swell. The rule of thumb that we suggest is this: ice for the first 2 hours, and heat afterwards.

So, what kids of injuries could we use ice for? Tendonitis. Iliotibial band syndrome. Plantar Fasciitis. Shin splints. If you are one who is prone to these injuries, we advise that you fill paper cups with water, and freeze it, just so you would always have it on hand when you need it.

Ice is great not only to bring the swelling down, but it also acts as an analgesic to reduce the pain. When treating inflammation, it is also important to keep your injured area elevated, preferably above the level of your heart. So lie down, and put your feet up above your chest.

{ IF YOU LIKE THIS PAGE, CHANCES ARE,YOUR FRIENDS WILL TOO. SHARE IT. }


Cultivating the best hydration habits for running

Posted on by

Just as a car needs Fuel to run, our body needs to be properly hydrated to function during a run. Here are some practices you should consider implementing as part of your life as a runner.

1. Develop a normal routine
Each runner’s hydration needs are different. So the rule of thumb we suggest is this, “Drink what your body needs.” As part of your normal routine, try to stay away from diuretic fluids like coffee and caffeinated sodas, as these sap your body’s water, and leaves it parched. Instead, go for decaf products, or good old water.

2. On race day, do what you do in the dojo
The common mistake many of us make on race day is to over compensate on our body’s hydration needs. And this could lead to hypnotremia, a condition brought about by an over dilution of our body’s sodium levels through the over consumption of water.

We mentioned earlier that you drink what your body needs. But how does one determine what the body needs? Thirst often times may not be the best indicator, as thirst often comes too late, only after the body is starved of fluids.

The scientific way to do it is to determine your body’s needs during your training sessions. Weigh yourself before a run, and keep count of your fluid intake. If your body weight before and after a run is the same, then you know how much it is you have to drink to replace all that your body has lost.

3. Pre-race hydration
The best time to load up on fluids is during the 24 hour period before a race. But don’t over do it. It is best to stop your heavy consumption of water 2 hours before the race starts, to prevent you having to stop for a bathroom break once the race starts. You can take sips if you like till the race starts.

4. During the race
If you have loaded up on fluids as we suggested above, you need not consume too much during the race itself. This of course depends on the distance you are running. For something like a 10K race, a few mouthfuls of water at the midway point should be sufficient.

5. Running the long format
If you are running in a marathon, you will have to consume a lot more water to keep your body hydrated. You should also consider sports drinks to replace the sodium your body has lost, and in some instances, drinks with sugar in it for energy. Stay away from drinks with too high a sugar content, as these could cause your body to have a sugar crash. The recommended value is 4-5 percent sugar.

6. Hydration after a race
What you drink after a race is crucial to enable your body to restore itself to health. Immediately after a race, what most needs to be replaced are electrolytes and glucose. Feel free to drink as much as you can to replenish what was lost. After a race, you need not worry as much about hypnotremia. Studies have shown that hynotremia tends to strike during a run, not after.

Once you get home, you can be more elaborate with the type of drink you consume. If you have raced long and hard, many of your muscles may be in need of repair. So some protein may be good. A protein shake, blended with bananas and other fruits may be a good tasty option. If you’re big into Japanese, Miso soup is an interesting option you can try. It is made out of salted beans, and is a good source of both sodium and protein.

{ IF YOU LIKE THIS PAGE, CHANCES ARE,YOUR FRIENDS WILL TOO. SHARE IT. }