I recently added 10k runs to my training regimen. In fact, I completed my first 6.2 mile run a few weeks ago, fulfilling a goal dating back to sixth grade. Each year, our local elementary schools participated in a 10k. Students qualified by either running twenty laps around the soccer field under the supervision of a friend, or by running twenty-five laps during gym class. I managed to jog and walk about seventeen laps while my best friend observed. He was kind enough to testify to my qualifying effort and so I was “in”.
A few weeks later, race day arrived. Like many students, I came out of the gate running. Unlike many students, I was overweight and extremely out of shape. I faded fast. Within the first quarter-mile, I was walking, panting and looking for the white rescue van. I was ready to give up. Adam, a fellow student and quitter, joined me. Together we planned to hop into the van when it caught up to us. After an interminable period of suffering, the van sidled up. Sitting inside were the beaten souls of kids who dropped out of the race and ‘took the ride’. Sitting in front of them, hanging out the door was our school gym coach, who we fittingly called “Coach”.
I remember my first track practice in high school. It was still winter, so my team ran laps on the hard cement around the school’s upper floor. The next morning, it felt like someone tore my shins out and replaced them with burning knives. I will never forget that feeling, and never run on cement again.
Shin splints can be any one of many injuries affecting the lower parts of your leg or foot. The pain can be anywhere from annoying to excruciating, causing some beginning runners to hang up their shoes for good. So how do we deal with, or better yet, avoid shin splints?
Runners are no strangers to injury. Every now and then, we feel a twist or a ding. If you feel intense pain, or see part of a bone sticking through your leg, you probably want to seek immediate medical attention. If your injury is not that severe, you can try this simple plan to treat minor injuries.
It goes by the acronym RICE, which stands for “Rest, Ice, Compression, Elevate”. Try this for 24-48 hours after an injury to reduce swelling, relieve pain, and alleviate further injury.
It’s summertime in the northern hemisphere, and with it comes the joys and risks of hot weather running. Obviously, you sweat more in the heat. Your body pumps out more water in an attempt to cool you down.
This could lead to dehydration, a serious condition that could cause fatigue, fainting, dizziness, cramping, loss of coordination and death. It is important to stay hydrated during the summer months, especially if you run.
There are many health benefits that come with proper hydration. If you are hydrated, you should be urinating at a considerable volume between six and eight times per day. In the days leading up to longer runs, it is important to maintain good levels of hydration. Try to avoid alcohol since this can affect both your hydration and sleep patterns. About an hour before running, drink approximately 16 ounces of water, followed by 8 ounces before you set out. This can help you avoid the need to use the bathroom during your run.
Many runners can tell you the time and distance of their last run. Just ask them, or check their most recent tweet. We religiously keep track of these stats, because it is an easy way to see improvement. It also motivates us to work harder. But how many of us consistently monitor our running heart rate?
Although we run for many reasons, I think it would be difficult to find someone who doesn’t include ‘health’ on their list. The American Heart Association (AHA) recommends exercising within certain heart rate thresholds in mind, in order to achieve proper cardiovascular health. So how do we calculate this?