prehab

Now that the weather is taking a slow turn toward lovely, I am all about running outside. But before you leave the treadmill behind for good this Spring, I suggest you listen to your running. Ditching the headphones for your indoor workout and using your ears to learn about your running gait could save you from developing overuse injuries. On your self-diagnostic run, you want to listen for two things: an uneven gait and heavy impact. It's much easier to hear these things on a treadmill (think of the machine as your running laboratory) than outdoors, and it's safer, too.

The sounds of your footfalls on the treadmill belt can indicate if you have an asymmetrical running pattern and are landing harder on one foot. While none of us are perfectly even, a marked difference can lead to injuries from your low back to your feet. Pay attention to the sounds of each foot striking the belt, and if you hear (and feel) one side coming down louder, then chances are high you're working one leg significantly more than the other. Altering your running gait is difficult and can lead to other injuries, so instead of tweaking your feet, I suggest your play with your pelvis. Focus on your core moving evenly through space as you run. If you imagine your pelvis being pushed from behind to propel you forward your legs will follow and hopefully they will follow more evenly.

Aside from listening to the rhythm of your feet, check the volume of your foot strikes — the lighter the better. If you're pounding into the belt, the solution to your problem is once again your core. Support your torso, lifting through your low abs, and see if you can run with stealth. Work these five core exercises into your strength-training regimen; they are great for runners and will help you decrease both the volume and impact of your foot strike.

So experiment with running sans music next time you're on the 'mill and let us know how it goes.

Part of a fit lifestyle, in my opinion, is living life to the fullest. Taking advantage of each moment and doing something fun is just as important for living a fit and healthy lifestyle as a proper fitness routine. Unfortunately, sometimes those two things get in the way of each other, and the most well-lived moments can turn into injuries that can sideline your workout routine. In the spirit of full disclosure, here are a few of the silly injuries I've recently received and a few suggested solutions for averting disaster.

Slave to fashion: Thinking I'd only be out of my Las Vegas hotel room for a few hours (famous last words), I donned a pair of sky-high heels. A few hours turned into many hours, and that turned into an incredibly sore IT band. I'm a runner, so that was not ideal; each step I took during runs for a week reminded me of my five-inch heel mistake.
Solution: When in Vegas, wear heels . . . I get it. But it would have been prudent to stash a pair of those slip-on shoes that take up about the same amount of purse real estate as a compact. Lesson learned. Alternatively? If you're stuck in heels, sit when you can and pay attention to how you're walking. Had I just slowed down and walked properly, I don't think I would have had close to the same problem.

There are plenty more! Check out the rest and share your own stories after the break.

I must come clean and confess that I neglect my calves. Aside from stretching them in Downward Dog, I spend little time on this overworked muscle that helps propel me forward as I run. I'm changing my ways, and have added calf raises to my strength training routine. The calf may be small in comparison to the larger muscles in the thighs, but this muscle still needs to be worked in multiple directions. This is why I have started doing my raises in three different positions to really strengthen all the fibers of the muscle.

To see the three variations I've been doing, just read more

I've been fighting with my IT band for some time, and it seems just when I think I've gotten it under control I'm hit with a twinge of pain that reminds me that my IT band still needs some TLC. One of my biggest fears is that I'll get a flare-up right before a race day, and since I'm gearing up to run San Francisco's notorious Bay to Breakers race this weekend, I've been taking some steps to ensure I'm still feeling good come Sunday.

Here are five last-minute steps to take that'll keep you happy and healthy on race day:

• No more leg-crossing. As comfortable as it is, crossing your legs when sitting down is a very bad idea for your IT band. It's awful for your posture, and can cause joint pain in your hips and knees. If you must, cross your ankles instead.
• No high heels. No matter how hard I try, I always walk a little differently when I'm wearing high heels. I'm not sure exactly how my stride changes in heels, but I've introduced a high-heels ban during race weeks, just in case.

Find out how else I stay prepared when you keep reading

Coach Lark Says that flexible hips make for a happy back. Learn why.

Mike Boyle said it best: "The key to hip mobility is to get the right muscles moving the hip joint, and to decrease the movement of the lumbar spine as a substitute for hip movement." In other words, if you want to make sure your low back — a problem spot for a very high percentage of people — stays pain free, you have to tackle any flexibility, mobility or strength issues right at the hips.

The hip is the largest joint in the body, and is the trickiest to train properly.

Here's a test to see how you're doing with hip mobility:

• You should able to bend forward with a flat back while standing on two feet, and perhaps even more importantly, on one foot.
• From standing, you should be able to pull your knee straight up until your thigh is parallel to the ground, with your foot dorsiflexed (pulling your toes toward your shin) and lined up directly beneath the knee. Do this for 10 seconds (unsupported) with your hands at your sides.
• Make sure you can side-step with a band or onto a box, emphasizing eccentric control (lowering yourself down off the box, or returning the trailing leg with the mini band).

Next you need to stretch your booty! To learn how, read more.

Whether you're training for a race, upping your mileage, or just staying in shape with long runs in the park or around the neighborhood, it's easy to get stuck in a route rut. I find it hard to switch up my route, especially if I'm doing an early morning run. It's simple, mostly flat, and I know exactly how far I'm running every time. After a few weeks of five-mile morning runs around the park near my apartment, I started experiencing some serious pain in my right knee. I've been through the ringer with IT band issues in the past, and the recent flare-up did nothing for my training or my positive attitude. It wasn't until after my orthopedist asked about my daily runs around the park that I realized running the same route every day was actually hurting me. The tiny, almost-imperceptible downgrade of the road toward the curb meant that I was constantly running on an uneven surface without realizing it. The doctor suggested I switch up my park run by running the opposite way every other time, and in about a week, I was pain free! And as it turns out, switching directions of a run isn't the only thing you should be changing up each time you hit the road. To find out how a little variation can go a long way, read more

They say still waters run deep, but I say deep water is for running. Let me explain.

I recently suffered a pulled calf muscle — an entirely new injury to me. After three days of doing the R.I.C.E. thing (as well as feeling sorry for myself), I was craving a workout, but still walking with quite a limp. I could tell that even the elliptical was still out of my range, so I tried some deep water running. I strapped on the flotation belt (my gym has a closet of all sizes), cinched it tight on my waist, and walked into the pool.

Did I feel like a fool at first? Simply put, yes. Did I feel great after running intervals for 25 minutes? Yes. The great thing about deep water running is it works the same muscles running on land does minus the pounding, so it is gentle on injured joints — it didn't bother my calf. I could really feel the work in my hamstrings, which felt great. And I could tell my core was engaged too. My arms got a nice workout as well, something I don't usually experience when running. Deep water running is no joke when it comes to cardio. It didn't get my heart rate up as high as if I was running on land, but according to my heart rate monitor I was only about 10 beats per minute slower than when actually running. Running in water is considered a great way to maintain cardiovascular fitness when rehabbing an injury, and in general it's a great way to cross train. I think I might be a convert.

If you're interested in trying it out check out my tip when you read more