FitSugar

Running Tip: Strengthen Quads With Wall Squats

FitSugar — Fri, 17 Apr 2009 08:00:00 -0700

If you're a runner and you want to increase your speed, build your endurance, and have the ability to tackle hills with a breeze, you need to have strong quads. Strengthening your thighs can also prevent injuries such as runner's knee. This common injury, which often happens to new runners, is tied to a combination of weak quads and tight hamstrings and calves. Wall squats (also called wall sits) are the perfect exercise to strengthen your upper legs.

To find out how to do this essential move for runners, read more.

Stand with your back against a wall, placing your feet about two feet out in front of you. Feet should be hip-distance apart.
Bending your knees, slide your back down the wall until your knees are at 90 degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet further from the wall to create proper alignment. Your thighs should remain parallel.
Hold for 30 to 60 seconds, and then stand up. Repeat for a total of three reps.
To make this move more challenging, alternate between lifting your left heel for a few seconds and then your right. This helps to target your calves.

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Fit Tip: Mind Your Knees

FitSugar — Thu, 28 Aug 2008 12:00:00 -0700

As my mom would say, "Take care of your knees, you only get one pair," and nothing could be more true than when it comes to running.

Running is a great way to burn a lot of calories and tone up that lower body, but it can also be pretty tough on your knees - it's not called runner's knee for nothing. No matter if you're an outdoor or indoor runner, one of the best things you can do for yourself and your knees is to switch up your workouts frequently, and don't forget that runners need strength training, too. Think about all your favorite ways to exercise and incorporate them into your cardio plans. You don't need to give up running completely, but your body will thank you in the long run if you add a little variety today.

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Avoid Runner's Knee

FitSugar — Fri, 02 May 2008 05:30:00 -0700

If you are new to running you definitely want to be wary of developing runner's knee, an overuse injury that is twice as likely to occur in women than men. Known in the medical world as patellofemoral pain syndrome (PPFS), runner's knee causes pain in and around the knee cap (or patella). The pain is caused by tracking issues with the knee cap that irritate the bony groove the knee cap actually sits in. While there can be many reasons for this annoying and common problem that most often strikes newbies, it is most often caused by tight hamstrings and calves (the muscles in the back of the leg) coupled with weak quads (the muscle at the front of the thigh).

You don't need to avoid running to prevent runner's knee, but you should try to run on accommodating surfaces like dirt paths and asphalt, not concrete. Uneven terrain and hills can aggravate knee tracking problems, so be wary of hills if you are experiencing tenderness around your knee caps. Be proactive and strengthen your quads. And to see how, just read more.

Wall sits are an easy exercise that target the quads.

Stand with your back against a wall, placing your feet about two feet out in front of you. Feet should be hips distance apart.
Bending your knees, slide your back down the wall until your knees are at 90 degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet further from the wall to create proper alignment. Don't let your knees fall in on the midline of your body, or sway outwards.
Hold for one minute, do three reps.

Don't forget to stretch your hamstrings and your calves too.

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Tips to Prevent Runner's Knee

FitSugar — Wed, 27 Feb 2008 12:30:00 -0800

Runner's knee - pain around the kneecap, especially when walking down stairs - is no fun at all and can really put a damper on your exercise routine. There are several things you can do to help prevent runner's knee from happening, such as:

Take time to get your body in good condition before performing activities that stress the knees.
Try to lose weight. Being overweight puts additional stress on the knees.
Always warm up and stretch your legs before you exercise. Remember to stretch after your workout, as well.
Increase activity gradually. Trying to do too much before your body is conditioned for it can cause injury.
Wear supportive running shoes that absorb shock well. Try to run on somewhat softer surfaces. Check out On the Surface of Things: Where to Run.
Practice good form when running, leaning slightly forward and keeping your knees bent.

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Stretch It: Twisting Hip Flexor Stretch

FitSugar — Fri, 20 Nov 2009 08:00:22 -0800

A common complaint among runners and cyclists is tight hip flexors, the area in front of the hips above the quads. Here's one of my favorite ways to lengthen that area, while also getting a subtle spinal twist - two great stretches in one!

To learn how to get into this stretch, read more.

Begin in a lunge position with the right knee forward and the left leg extended behind you. The right knee should be directly above the ankle. Place a folded towel underneath your left knee if you feel any discomfort under or around your knee cap.
Rest your left hand on your right knee and bend your back (left) knee. Reach your right arm behind you and clasp the arch of your left foot. Lower your pelvis until you feel a nice stretch in the left hip flexor.
Hold the stretch for 30 seconds, and then switch sides by bringing the left knee forward.

Strike a Yoga Pose: Head to Knee A

FitSugar — Mon, 16 Nov 2009 05:50:03 -0800

Looking to loosen up inflexible hips and hamstrings? Here's a yoga pose that's a popular stretch among runners because it'll target the oh-so-tight backs of the legs.

Sanskrit Name: Janu Sirsasana A
English Translation: Head to Knee Pose A
Also Called: Flag

To learn how to do this forward bend variation read more.

Begin in a seated position with both legs straight out in front of you.
Bend your right knee and place the sole of your foot against your inner thigh, pulling your heel as close to your body as you can.
Sit up nice and tall, lengthening through the spine and keeping your left leg straight. Then fold your torso over your left leg. Rest your hands on the floor on either side of your leg or on your shin. Or if your hamstrings and hips are more flexible, reach for your foot - the right hand holds the left wrist.
Rest your forehead on your leg and stay here for five breaths, being sure to continue lengthening the spine as you relax the shoulders away from your ears.
Then release your hands, sit up, and either take a vinyasa to switch sides, or just switch sides from here. This time the left knee will be bent, and the left hand will hold the right wrist.

Have any burning questions about yoga? Then post them to the Yoga Stretch and Tell group.

Prevent Shin Splints With Toe Lifts

FitSugar — Thu, 12 Nov 2009 12:30:05 -0800

Since the weather is getting chillier, many of you might be moving your runs indoors. From my experience, switching running surfaces always takes some time to get used to, and shin splint pain has often been a symptom of adjustment. To prevent soreness in the front of your lower leg, here's an exercise recommended by Runner's World you can do any time you're sitting to strengthen your shins and increase flexibility.

The photo just demonstrates one exercise so to see a variation of the toe lift read more.

Sit tall in a chair with knees bent 90 degrees, and your feet flat on the floor.
Keep your right heel on the ground, and gently raise your right forefoot up. Lift it back toward your shin as far as you can, and then lower it back to the ground. Repeat 10 times with each foot.
Here's another variation. From the same position, lift your right forefoot up and trace the letter "J" in the air with your foot. Return it back to the ground. Complete 10 lifts with each foot.

Hike the Hill: Preventing Knee Pain

FitSugar — Fri, 23 Oct 2009 11:00:28 -0700

Fall is the perfect time to hike. There's a cool breeze, the fallen leaves make the trail even softer, and once you reach the pinnacle, you'll be amazed at the gorgeous foliage across the horizon. I love to try out new mountain trails, but find that the steep inclines and declines can be really hard on my knees. If this sounds familiar, don't let achy knees keep you off the trail. Here are some ways you can prevent pain to these joints.

Make sure your footwear is supportive. Sneakers provide cushioning, but they won't stabilize your ankles, which can also help to prevent your knees from turning out. So wear trail runners or hiking shoes that go over your ankle.
Invest in a pair of trekking poles. They look like ski poles, and when you use them to help you ascend and descend, they take some of the weight and work out of your lower body, and share it with your arms and back. So not only will you get more of a total body workout, but it's less demanding on your knees.
Go easy on the gear. Even though a little pack may not add a ton of extra weight, downward force on your knees can reach eight times the weight applied, so even five extra pounds can add 40 pounds of pressure to your knee joints. For a day hike all you need is water, some food, an extra layer, and your cell phone. If you have to bring along more, ask a helpful friend to carry it in their pack.

For more great tips, keep reading

Strike a Yoga Pose: Balancing Butterfly

FitSugar — Mon, 12 Oct 2009 10:00:16 -0700

If you're a runner, chances are your feet could use some extra love. Here's a tranquil pose that will stretch your arches and toes like Toe Breaker stretch, but will also open your hips and challenge your sense of balance.

To learn how to do this pose and see another variation read more.

Begin standing on your mat with both feet together. Bend your knees and squat down, placing your hands on the floor in front of your feet.
Turn your knees out to the sides, keeping the balls and heels of your feet together. When you're ready, bring your hands to your knees as shown below.

You can stay here, or bring your hands together in front of your heart in prayer position. Hold here, balancing for five deep breaths. To release, bring your knees together and stand up.

This is one of my favorite balancing poses. What's yours? Share it in FitSugar's Yoga Stretch and Tell Group.

Run Barefoot and Avoid Running Injuries?

FitSugar — Wed, 07 Oct 2009 10:00:04 -0700

The idea of running barefoot seems like some new age, hippie movement to get people to be free in their bare skin. Or some eco-friendly push to persuade people to forgo sneakers so they don't end up in landfills. Although the freedom and environmental arguments for barefoot running are valid, Christopher McDougall, author of the best-selling book Born to Run, believes running without sneakers could be the answer to preventing shin splints, knee pain, and other running injuries.

After suffering many an injury himself, he set out with the question, "Why does my foot hurt?" In his journey to answer that question, he discovered the Tarahumara Indians of Mexico’s Copper Canyons. They run hundreds of miles at a time with only thin, homemade sandals on their feet, and don't suffer any of the injuries that the rest of us runners do. After running with them, he realized the secret was ditching his sneaks, and since then, he's been injury-free. McDougall believes today's high-tech sneakers "warp our natural stride, encourage bad form, and lead to injuries."

To hear more about barefoot running, keep reading