FitSugar

How to Deal With 4 Common Running Issues

FitSugar — Thu, 16 Sep 2010 04:30:00 PDT

From itchy legs to charley horses, runners are prone to certain common problems. Whether you've experienced all or none of these issues, here's a quick refresher on how to deal with some of running's most common - and treatable - issues.

Running Tip: Strengthen Quads With Wall Squats

FitSugar — Fri, 17 Apr 2009 08:00:00 PDT

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,

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.

Source

Fit Tip: Mind Your Knees

FitSugar — Thu, 28 Aug 2008 12:00:00 PDT

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 PDT

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

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.

Source

Tips to Prevent Runner's Knee

FitSugar — Wed, 27 Feb 2008 12:30:00 PST

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.

Source

Phillip Phillips Is America's New Idol

Katie Henry — Wed, 23 May 2012 22:30:22 PDT

American Idol closed out its 11th season in LA tonight and crowned Phillip Phillips the winner! The two-hour season finale brought out some of music's biggest stars like Rihanna, Chaka Khan, John Fogerty, and Dream Girls legend Jennifer Holliday, who joined finalist Jessica Sanchez on stage for an unforgettable duet of "And I'm Telling You." The judges also got in on the action. Steven Tyler and Aerosmith performed a medley of songs while Jennifer Lopez flashed her abs in a studded bra and got the crowd on their feet with her latest dance track, "Follow the Leader." The evening was packed with exciting moments, including a marriage proposal. Former contestant Ace Young got down on one knee and popped the question to girlfriend, and Idol's season three runner-up, Diana DeGarmo.

Following the results and Phillips's emotional performance of his first single, "Home," he headed backstage to chat with press about his long road to tonight's finale, and how he's processing the win. Phillip said of his big win, "It's so unreal . . . it hasn't sunk in yet, it's just such a blessing to have." Phillip was humble talking about his own success, but Jessica was quick to compliment her competitor, saying, "When they announced it was Phillip I was so happy. I love him so much; he deserved it. He's been having to keep up with his health issues; he's been through a lot more than us, both mentally and physically." Season 11 was full of excitement for the contestants and the judges. However, we'll have to wait and see if J Lo returns for season 12.

Strike a Yoga Pose: Fierce

FitSugar — Fri, 18 May 2012 19:28:00 PDT

After learning Ashtanga Yoga's Sun Salutation A, it's time to learn the poses in Sun Salutation B. It begins with a pose called Fierce, which may look easy but is a killer move for your thighs and glutes when done correctly. It also strengthens your core and stretches your calves, so it's an essential move for runners and high-heel wearers alike.

Sanskrit Name: Utkatasana
English Translation: Fierce Pose
Also Called: Chair Pose

Stand with your feet together in Mountain Pose. Bend your knees and lower your hips as you raise your arms overhead.
Focus on sitting back into your heels to relieve pressure from your knees and to target the thighs and glutes. Tuck your tailbone in and engage your abs, keeping your spine straight. Roll your shoulder blades back and down away from your ears to release any tension in the neck or upper body, and gaze up toward the ceiling.
Stay like this for five breaths.

Dispel These Common Complaints and Start a Love Affair With Running

Jenny Sugar — Wed, 02 May 2012 02:27:29 PDT

You want to love running, you do, but every time you head out for a run, you end up hating it even more. Check out some of the most common complaints below, and find out how you can turn your relationship with running around for the better.

"My Knee, My Back, My Feet - Everything Hurts"
Pounding the pavement is not easy on the body, and one reason for aches and pains is poor running form. Here's a body checklist to make sure you're running properly and efficiently. Sneakers that are old or unsupportive can also lead to joint pain, so here are tips to help you find the perfect pair of running shoes. Be sure to replace shoes every few hundred miles or every few months (whichever comes first). Also, don't run every day - including other types of exercise is a must in preventing repetitive stress injuries.

"It's Boring"
Running is the definition of repetition, so if you're on a treadmill, make it more exciting by watching your favorite TV show, listening to a new audiobook or CD, running next to a chatty friend (just make sure to keep your gaze forward), or "racing" an unknowing treadmill runner. If none of that seems appealing, bring your runs outdoors. The beach or the woods are full of natural obstacles to keep you on your toes, and the fresh air and scenery are sure to lift your spirits. Choose a different location every time to keep workouts exciting, and bring your dog along. It's also fun to track your workouts using a heart rate monitor, GPS watch, or an inexpensive running app like one of these.

Keep reading to find out how to deal with other running complaints.

A Body Check That Won't Hurt: Tips For Proper Running Form

Jenny Sugar — Mon, 23 Apr 2012 10:49:36 PDT

Running is all about stepping one foot in front of the other. Sounds easy enough, right? But if your running form is incorrect, you'll end up with aches, strains, and injuries that could prevent you from lacing up your sneaks at all. Make sure to avoid these running-form mistakes the next time you hit the treadmill, trail, or pavement.

Head: It sometimes feels good to close your eyes and relax your chin toward your chest, but don't keep your head down (or tilt your head up) for long periods of time. Prevent neck strain and encourage an open throat for easy breathing by keeping your head stacked over your spine. Correct head position also encourages a straight, upright stance, which makes you a more efficient runner.
Shoulders: Without even realizing it, you may be running with your upper back and shoulders tensed up toward your ears. (And you wonder why you have a pounding headache or aching neck.) Every so often, take a nice deep breath in and as you exhale, relax your upper torso and actively roll your shoulders back and down toward your pelvis. Do a self-check to make sure your shoulders are stacked over the hips. Hunching the upper body forward not only makes it difficult to breathe, it also puts pressure on your lower back.

I'm just getting started so keep reading to find out what the rest of your body shouldn't be doing while running.

3 Leg Stretches Runners Should Do Daily

Jenny Sugar — Thu, 19 Apr 2012 10:41:42 PDT

I don't think I've ever met a runner who doesn't suffer from tight hips, hamstrings, or a lower back. The receptive movements and strengthening aspect of running can cause tight muscles that need extra attention. Of course you should never skip the stretching session after a run, but here are three lower-body stretches you should do every day - even on the days you don't run.

Open Lizard

What it stretches: sides of the hips and hip flexors

How to do it:

Come into a lunge position with the right foot forward and the left leg extended behind you, toes relaxed. Make sure there's enough distance between your feet so your front knee is at a 90-degree angle. Lower your hands to the floor to the left of your right foot.
Keep your front foot where it is and slowly lower your right knee outward, so you're resting on the outside of your right flexed foot. Keep your arms straight, pressing your chest forward just like in Upward Facing Dog; this will help encourage your hips to lower, increasing the stretch.
Gaze forward and enjoy Open Lizard for 30 seconds and then switch sides.

Keep reading to find out how to do the above stretch and one more that will target your hamstrings.