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Injury-Free Exercise

February 3, 2012 By Funfair9 Leave a Comment

Warming up and cooling down

Before you start exercising, you need to warm up your muscles. Warm up your muscles before stretching them. You can warm up by walking at an easy pace before stretching. Then stretch by starting at the top of your body and working your way down. Slowly stretch your calf, quad, groin, and hamstring muscles. Warming up can also include jogging slowly, doing knee lifts, and arm circles.

Don’t forget to cool down and stretch after exercising, too! This helps the body return to its normal state after vigorous exercise. Cool-downs help your heart rate return to normal and can help prevent your muscles from feeling stiff after a workout.

Important exercise safety tips

See your doctor before getting involved in a sport
Don’t exercise when it’s really hot and humid outside. You don’t want your body to overheat or get dehydrated. If it’s very hot or humid outside, try moving your exercise indoors that day. Also, if you live in an area with high air pollution, exercise early in the day or at night and avoid congested streets and rush hour traffic.
Drink water before, during, and after exercise
Make sure you warm up and stretch your muscles for 5 minutes before and after workouts to make your muscles more flexible. It is easier to get hurt if your muscles are not stretched. It’s also important to increase the intensity of your workout gradually. If you exercise intensely right away, you could risk getting hurt
See a doctor if: 1) You are in severe pain, 2) you see swelling around where you got hurt, or 3) The pain gets in the way of sleep and activities. Don’t jump back to your regular exercise after getting hurt because you could get hurt again. Follow your doctor’s orders for how to care for your injury and when you can be active again. This includes following instructions for use of pain medicine.
Follow the rules of the game! The rules are there, in part, to keep you safe.

Using the right equipment

When you exercise or play sports, it is important to use the right safety equipment.

	Helmets are needed for sports such as baseball, softball, biking, snow skiing, and rollerblading. Make sure you wear the right helmet for the sport you are playing and that it fits well. Also make sure that the helmet you wear for biking has a sticker from the Consumer Product Safety Commission (CPSC), which means that it is safe for this activity.
	Mouth guards protect your mouth, teeth, and tongue. You should wear a guard if there’s a chance you could get hit in the head while taking part in activities such as volleyball, basketball, or martial arts. You can find mouth guards at sport stores or your dentist. It will also help keep your mouth safe to take out your retainer.
	Special eye protection is needed for sports such as ice hockey, soccer, and basketball. Goggles and face masks should fit snugly and have cushion for a comfortable fit. If you wear glasses, you need to get fitted for guards that fit over your glasses. You could also buy special prescription goggles, which cost about $60 or more. These guards and goggles are made with a special plastic called polycarbonate (say: pahl-ee-kar-buh-nayt). This special plastic will not hurt your eyes.
	It is important to wear the right footwear for your sport. Check with your coach or an athletic shoe salesperson about what shoes to wear.
	Wrist, knee, and elbow pads can help prevent broken bones when you are inline skating/rollerblading, skate or snow boarding, or playing sports such as hockey.

Knee injuries

It’s fairly common for teens to develop knee injuries, especially if you’re very active in sports. If your knee hurts so much that it affects your usual routine, you can’t put weight on it, or is red or swollen, you should see a doctor.

You can help prevent knee injuries by:

Wearing the correct protective equipment for your sport (for example, knee pads and shin guards)
Warming up and cooling down before exercise
Stretching regularly
Bending your knees when you land from a jump
Using correct technique for your sport, like cutting and pivoting

Filed Under: Articles, Featured Tagged With: exercise, injury-free exercise, jogging, muscles, sports, stretching, workout

Running and Pregnancy

February 1, 2012 By Funfair9 Leave a Comment

You often hear “check with your doctor before beginning an exercise program”. This is especially true if you’re pregnant. If you’ve always been a runner, you’re probably okay to continue running while pregnant. But it’s still best to check with your doctor to make sure. Everyone is different.

According to Julie Tupler, founder of Maternal Fitness, pregnancy isn’t the time to start a running routine. When the baby’s major organs are forming in the first trimester, overheating can become a real problem. Instead, she recommends strengthening your abdominal muscles for labor.

Drinking lots of water before, during and after a run is important even if you’re not pregnant. But much more important if you are. If you become dehydrated it can decrease blood flow to the uterus and bring on premature contractions.

Run on flat surfaces to avoid losing your balance. Make sure you’re not out running in an isolated area just in case you have an emergency. Even better, try to run with a partner.

The best thing is to make sure you listen to what your body tells you. Anyone who has been a competitive athlete before may try to push beyond their limits. Now isn’t the time. Don’t push beyond exhaustion. Speed walking is just as good for exercise and may be a safer way, especially the further along you get in your pregnancy.

Filed Under: Articles, Featured Tagged With: athlete, dehydration, drink lots of water, exercise, run, runner, running, running and pregnancy, running while pregnant, speed walking, water

Snowshoeing for Runners

January 27, 2012 By Funfair9 Leave a Comment

If you’re looking for a good cross training exercise to do in the winter try snowshoeing. It uses 50% more energy than running on trails.You can get them for running or hiking and snowshoers say they feel like walking or running in sand.

They also say the calm and peacefullness of snowshoeing during or after a fresh snowfall is priceless. The scenery can’t be beat.

Running on snow is better on the joints than trail running since the impact of your step is less. The snowshoes come in 3 different types, depending on what kind of workout you will be doing. Many mountains are now renting snowshoes for hikers and runners who want a unique and challenging workout.

Filed Under: Articles, Featured Tagged With: challenging workout, cross training, hikers, hiking, runners, running, showshoeing, trail running, walking

Water’s Importance to Runners

January 26, 2012 By Funfair9 Leave a Comment

Water is one of the most important things a runner can consume. About 60% of a runner’s total body weight is water. Water helps maintain body temperature, improve digestion, and helps with circulation and excretion of wastes.

If a runner doesn’t drink enough water, they won’t able to sweat adequately, and this is how body temperature is regulated. If they don’t drink enough water their body temperature will rise. This can negatively impact physical performance and will eventually cause dehydration. Even a very small amount of dehydration can impact a runner’s athletic performance. Thirst is not an indicator of dehydration. Dehydration can happen before an athlete even becomes thirsty.

The body will pull water from its reserves when it’s deprived of fluids to maintain a safe body temperature. If the body is chronically low on water, a variety of hormonal changes can occur. Extra water should be taken to avoid an imbalance if a runner is drinking alcohol or coffee.

The small intestine can absorb water at a rate of 8-10 ounces about every 20 minutes. Drinking cold water is better because it will enter the small intestine faster. Take small sips before, during, and after your workout to avoid dehydration. Make sure not to drink large amounts all at once. Spacing out your water is better for the body.

The only way for a runner to prevent dehydration is to make sure they are properly hydrated before, during, and after a training run. Make sure you have water readily available during training and make sure you drink enough water before and after a training run. Know what your sweat rate is. It can be different for different people. Know how much fluid you’ll need to replace. A good rule of thumb is to drink about 20 ounces of water for every pound of weight lost because of sweating.

Some runners think that water is just too plain and boring. If that’s you, try a good sports drink with your favorite flavor. The most important thing is to make sure you replace fluids and stay hydrated.

If you have signs of dehydration, like weakness, headache, thirst, dizziness or chills, not only is your running going to suffer, but you’re putting yourself in danger of a heat related problem. It’s better to avoid that in the first place by making sure you are drinking enough water.

Filed Under: Articles, Featured Tagged With: body temperature, dehydration, drink enough water, hydrated, runner, running, sports drink, sweat, water

Unique Marathon Promotional Products

January 17, 2012 By Funfair9 Leave a Comment

Try to wrap your head around this figure $170 million. That’s how much money the Chicago Marathon produces in a single year. With 45,000 entrants a year and an uncountable amount of spectators, one thing is for sure: The Chicago Marathon sure draws a crowd, and with that crowd comes consumer dollars. Over 245 endorsed marathons are run across the U.S. every year and companies see the potential for marketing their products to both the runners participating in the marathons and the people in the crowds that come to cheer them on.

Large events such as marathons give businesses the opportunity to play a participatory role in the exciting environment of a race event. While some companies can advertise during televised races, others prefer to be on the ground and in the mix of things for the chance to promote their products. Whether these are marathon products or unique promotional products targeting a wide variety of consumers, companies find a way to promote their product on and around the runners. Sponsored contestants are splashed with logos that will remind consumers of constant branding before, during, and after the marathon event.

Many sponsors are in fact promoting marathon products or other products for runners and hope to receive enhanced exposure by good finish times, wins, and television airplay of the race. Marathons are often sponsored by a large company and non-professional runners will be allowed to wear a singlet, shorts, or race number that displays the sponsoring company’s logo on the contestant. Anything is fair game: from banners on over passes, to signs placed at the finish line, to paintings on the pavement, marketers have done it all when it comes to promoting at marathons. Even on the sidelines companies can be found with unique promotional products.
A great way for companies to engage their potential customers is to grab their attention.

Whether they are a fitness or exercise related company or not, marketers often choose to display marathon related products. One example is unique water bottles. Unique promotional products open the door to discussion among sellers and potential buyers in the crowd. The combination of unique promotional and marathon related products is very effective at events such as marathons, as these products can be seen in use on runners. Promoting a company during marathons is big business and there are plenty of opportunities to do so. Whether a big company or a small family business, using unique promotional products at marathons and other running events is sure to attract your future customers.

Filed Under: Articles, Featured Tagged With: Chicago marathon, marathon sponsors, marathons, promotional products, runners, running events, sponsored marathons, unique marathon promotional products, unique products, unique promotional products

Winter Workouts

January 10, 2012 By Funfair9 Leave a Comment

Winter workouts for runners often require getting indoors. Traditional runners interpret this as a necessity for spending hours in gyms running in place over the drum of the constantly moving treadmill. Try mixing your workout up and implementing new exercises that will improve your body as a runner. Cross training during the off season is a popular choice by runners. Weightlifting gives your legs a break from the pounding endured while running and gives your muscles a new way to move and work.

While runners might look forward to a break from the road for a few months many are not very excited to enter gyms and their distinct atmospheres and cultures. Runners often find gyms, especially gyms involving free-weights, to be an intimidating environment to step into. Different rules apply at different gyms but in general the ‘unspoken rules’ are in play. One rule that runners may not be used to is ‘marking’ gym equipment as ‘in use’.

This is often done with towels, water bottles, or small gym bags that are used to indicate that although the equipment is not in use at the moment, someone is in fact occupying that machine, bench, etc. Many points of conflict arise between gym users when one person temporarily leaves their equipment (unmarked) to get a drink of water and another gym user occupies the equipment. An inventive solution for runners is a clever little water bottle known simply as swiggies. The wrist water bottle is strapped to your arm ensuring several important things during your training session. The first and foremost is to maintain hydration.

While you might not sweat in the gym as much as you would while running outside under the sun, you will nevertheless require constant hydration. The Swiggie wrist water bottle ensures you always have water nearby. Having the Swiggie wrist water bottle strapped to your arm makes sure that you don’t misplace or lose your water bottle in the busy shuffle of the gym.

Finally, swiggies virtually eliminates the need to leave your equipment for a swig of water from the drinking fountain. This is a great non-conflict way of maintaining your use of the equipment, allowing for more workout time rather than wasting your gym session with arguments over equipment usage. Don’t be afraid of heading to the gym this winter, be a smart runner by leaving the treadmill, hitting the weights, and using unique products like swiggies to make your workout more comfortable.

Filed Under: Articles, Featured Tagged With: cross trainer, exercises, gyms, hydration, runner, runners, treadmill, water bottles, workouts

Kids and Running

December 23, 2011 By Funfair9 Leave a Comment

Most kids are natural runners. But what about the ones that aren’t? Is there a way to get them interested in running and at what age should they start? How closely should they be supervised?

A good age to start is somewhere between kindergarten and the first grade. If they show an interest you can help them along by starting them off slowly and working up to a more structured program.

The most important thing to do is to make it fun. Just like adults, if something isn’t fun most people won’t stick to it. They can warm up with games like tag and hide and go seek. Or the older kids may find rollerblading, hula hoop, and skateboards fun. A new set of rollerblades or a new bike under the Christmas tree or as a birthday present may be just the spark that’s needed.

If you can’t get them outdoors yet, you can always start with something on wii fit. Some of the fit games they have are Ski Jump, Hula Hoop, Soccer Heading, and Basic Step (similar to Dance, Dance Revolution).

Just like adults kids need to start off slowly and work their way up, building stamina over time. Maker sure they have appropriate socks and good shoes and do some stretching and warm ups in the beginning.

Walk before you run. Kids will walk with you if the scenery is interesting to them. Walk around the mall, parks, the beach, and through the neighborhood. 10,000 steps equals about 5 miles. Slowly build up to doing a walk/run and eventually to running.

Find a good youth running program or youth running club. Not only is it a good, structured way to learn how to run the right way, but it’s also a good way to meet friends. Kids can record their progress and learn how to set goals.

There are fun runs all over the country. Many marathons also have something for the kids, whether it’s a fun run, or some are called a fun dash. They are between 100-400 meters and offer the kids free T-shirts and souvenirs when they cross the finish line. You can start by taking them to races and cheering other runners on from the sidelines. Get them in the spirit of being involved in a community event that’s fun and healthy.

If you notice they are really not into running, don’t push it.There are plenty of others ways to get your kids off of the couch and moving. But if they do show interest, there’s a lot that you can do to encourage them.

Look into a good youth running program or running club.

Filed Under: Articles, Featured Tagged With: fun run, kids, kids running, marathons, runners, souvenirs, wii fit, youth running club, youth running program

Should Runners Be Concerned About Low Ferritin Levels?

December 8, 2011 By Funfair9 Leave a Comment

By Heide Creduer

Every runner knows that running is more than a mere sport; it is a lifestyle with demanding physical requirements and strict diets. As diligent as a runner may be in keeping healthy habits, this lifestyle often comes with factors that are likely to lead to low ferritin levels and low ferritin symptoms.

The Role of Ferritin in Runners

Ferritin is an important iron storage protein primarily found in the liver, bone marrow, and skeletal muscle. It plays an important role in making iron non-toxic to the surrounding cells and keeping it in a usable state. Since the amount of ferritin is related to the amount of iron able to be stored, low ferritin levels can contribute to or be an indicator of anemia.

What Does Iron Do for Our Bodies?

Iron is a major component of many substances in the body, such as the enzymes in muscle cells needed for aerobic energy production. It is also necessary in the production of hemoglobin in red blood cells. Hemoglobin is necessary to carry oxygen from the lungs to the muscles. When iron levels are low, the production of hemoglobin suffers. This is of special concern to runners as a decrease in oxygen reaching your muscles may cause your VO2 max (maximal oxygen consumption) and your racing performance suffers.

Why Do Runners Tend to Have Low Ferritin Levels?

There are several lifestyle factors that contribute to decreased ferritin levels in endurance athletes, these include:

• Diet is a major contributing factor. Most runners adhere to a low fat high carbohydrate diet and little of the sources of the more easily absorbed heme iron found in foods such as beef and chicken.

• Runners can suffer from what is referred to as “foot strike hemolysis”. This is the breakdown of red blood cells when the foot hits the pavement or ground. Some studies suggest that foot strike hemolysis in long distance runners can lead to iron deficiency and in some extreme cases, even anemia.

• Sweating, although a small contributing factor, does cause some iron loss. This is of increased concern for high distance runners.

Sports anemia has been a common problem for all athletes, particularly in the long distance runner. However, the problem is easily avoided with some purposeful actions, such as increasing intake of lean beef, not drinking coffee or tea with meals, eating vitamin C rich foods with meals to increase iron absorption, and adding a medical food such as a heme iron supplement to your diet.

There are many symptoms of low ferritin levels and low ferritin symptoms can make life less enjoyable and you less productive. Xavier Barnett recommends medical food like Proferrin Forte to help manage iron deficiency.

Filed Under: Featured Tagged With: athletes, ferritin, healthy, long distance runner, runner, runners

Holiday Marathons

December 4, 2011 By Funfair9 Leave a Comment

Here is a great, simple idea that was put together by two running friends, Mike Arnstein and Mike Oliva. It’s called The Holiday Marathons. The two guys wanted to come up with a marathon that would be on a major holiday and would be free to enter.

Typical marathons are fee-based and are geared towards more seasoned runners. The holiday marathons are self-supported through donations only and include both hard core athletes and total beginners.

It’s a great way to bring the community together for a healthy holiday activity. And those that don’t have family to be with, they can be among friends that share a common bond.

The next marathon is the Christmas Marathon that will be held in the Bronx on December 25th at 11:00 am. Perfect timing, as many marathons start at the crack of dawn. It’s the only trail marathon inside New York City. Just don’t forget to dress for the weather!

http://www.theholidaymarathons.com/

Filed Under: Featured Tagged With: marathon, runners, running

Running for Charity

November 27, 2011 By Funfair9 Leave a Comment

Thanksgiving weekend seems like a good time to reflect on two things, running and charity. What better way to make yourself feel good and help others at the same time? Last year almost half a million people ran a marathon.And a big percentage of those were for charity.

Don’t worry if you’re not a trained athlete, there are plenty of fun runs and walkathons too. And if you don’t want to be in the race you can always sponsor a runner or even volunteer your time on race day. Charity events always need volunteers to work the check in or water stations. And don’t forget that your monetary contribution will be tax deductible.

Pick a charity that you’re passionate about. There are plenty of them out there to choose from, from cancer to animal rescue. Donating or participating in one that is close to your heart will make the experience even better.

Check out the site firstgiving.com, which helps users manage grassroots fundraising campaigns online.

Filed Under: Featured Tagged With: charity, fun runs, fundraising, marathon, race, runner, running, volunteer, walkathons, water stations