Shin Splints

When I first began running I would always get shin splints.  Shin splints are very uncomfortable and they make it very hard for a runner to get up and run another day.  Shin splints are a pain in the front of your lower legs known as Medial Tibial Stress Syndrome. Medial Tibial Stress Syndrome effects about sixty percent of runners over all other running injuries.  Shin splints often become noticeable after a few weeks of increasing your training as a runner. Shin splints usually come about because of too much medial foot pressure.  When you run and your heel strikes the ground, too much pressure can be transferred towards your arch and medial column of your forefoot.  This can cause altered internal rotation of the tibia and pressure on the front of  your leg.  Soon after your run you will begin to notice the pain.  Also, they can be caused by your legs not being very strong.  It is important for runners to have strong muscles in their lower legs as well as their upper legs.  Weak lower leg muscles leads to early fatigue and over pronation. Beginner runners with weaker legs are about four times more likely to have shin splints.  Lastly, you can develop shin splints by running too much in the beginning with too high of intensity.  This happened to me often when I began running.  There are many exercises and activities you can do to decrease your chances of developing shin splints.  These can be found at: http://www.active.com/running/Articles/7-Tips-to-Beat-Shin-Splints.htm.

Sources found at:
"7 Tips to Beat Shin Splints." Active.com. Web. 29 Feb. 2012. <http://www.active.com/running/Articles/7-Tips-to-Beat-Shin-Splints.htm>.

Eating before running

When I was in high school, our coaches for cross country often hosted a pasta party the night before a big race. We were told that pasta would help give us the fuel and energy we needed for the race the next day.  According to, http://running.about.com/od/nutritionandhydration/f/preruneating.htm, it is important not to eat right before you go on a run because this may cause you to have cramps.  On the other hand, if you do not eat anything at all you may not have enough energy to make it through the run.  You should eat a light meal or a small snack about an hour before your run.  Usually, I prefer to eat something like a granola bar or a banana; very light but filling.  My coaches seemed to be right about eating pasta the night before the race; the carbohydrates in the pasta and low amounts of fat helped increase the amount of energy I was able to exert during a race.  Some favorite pre-run meals found on this website include; a potato, oatmeal(also one of my favorites), coffee( which I found very surprising; I would not recommend coffee before a run because it can cause dehydration), and bagels with peanut butter. As always remember to drink lots of water!

Source:
"Should I Eat Before A Run?" About.com Running & Jogging. Web. 28 Feb. 2012. <http://running.about.com/od/nutritionandhydration/f/preruneating.htm>.

Injuries from Barefoot Running

In one of my previous blogs I talked about running on a beach and running barefoot.  According to http://barefootrunningshoes.org/2010/05/13/common-injuries-associated-with-barefoot-running/, wearing foot gear causes a runner to strike the ground on their heels which makes the runner more susceptible to trauma and injuries. Running barefoot uses the main component of downward directed force that would propel the runner forward as they would land on mid foot.  Our arch naturally provides us with a cushion to withstand our movements painlessly.  Wearing shoes causes the foot to be put into minimal form and causes the shock of the impact to travel up the heels, knees, and hips causing injuries.  Therefore, the way our foot is shaped naturally absorbs the shock of impact from running, when we add cushion (foot gear) it causes the shock to travel up the body and cause injury.  On the other hand, most surfaces we run on are not safe for barefoot running.  Running too long on rough surfaces can cause blisters which can cause damage to the soul of the foot.  Internal injuries that can occur include; sprains and stress impact injuries due to wrong  angle and force of impact. Also, it is common to run on glass and other items that may be left on the ground that can cause skin breakage.  It is very important that we are aware of the surfaces we are running on and taking caution to watch out for dangerous objects. 

Tips for running safely barefoot can be found on:
http://zenhabits.net/barefoot-running/

Benefits of Running

We all know that any kind of exercising has many benefits for your health.  Running on a daily basis can help you reap more benefits that i'm sure you did not know.  A few I actually did not know until I did some research.  I love to run and I mainly do it because I enjoy it; I see it as an escape from everyday worries.    One of the major improvements can be on your mood.  Running can make you feel happier due to the feeling of euphoria experienced through the release of the hormones called endorphines.  Also, you can experience a decrease in stress possibly from you finishing a challenging task and feeling accomplished. Also, your stress may decrease because running helps lower your blood pressure.  Furthermore, running can slow down your aging process! This point is the one I found most exciting! Someone who runs on a regular basis will see bone and muscle loss much later on in life then those who do not run regularly.  Running puts stress on your muscles and bones so they respond by becoming stronger.  The main benefit, which many people think about when they hear running, is improved cardiovascular health.  Running causes your arteries to expand and contract three times more than when you are not doing physical activity; this helps to lower your chance for a heart attack.



Research and more information found on :
http://www.therunnersguide.com/benefitsofrunning/

http://www.active.com/running/Articles/6-Benefits-of-Running.htm

Running on Vacation

Just because you are on vacation, doesn't mean you shouldn't try to still fit in a run a day! Every summer my family and I like to take trips up to Michigan to our lake house for about two weeks.  Our lake house is located right on the beach.  The beach is one of the most beautiful places to run.  As the waves crash up on to your feet and the sun sets over the pier, your mind is suddenly at ease and you may forget that you are getting tired.  It gives you motivation to run to the pier, jump off for a quick dip, and then run back home.  As I read in Runner's World, there are many things you must be careful about when running on a beach.  I prefer to run on wet sand but it is way more challenging to run on soft, deep sand which also provides you with a soft surface.  According to Runner's World it is best to run when the tide is the lowest, this helps create the hardest and most level surface.  Also, make sure you are not running on a slant, this can do damage to your knees and hips.  Most importantly, make sure you wear sunscreen.  When your running for awhile with the water hitting your legs you may not realize how hot that sun really is! Most importantly enjoy, take in that beautiful view.  You will feel so amazing to have taken the run while you're on vacation.

More tips found at:
http://running.about.com/od/wheretorun/tp/runningtravel.htm

Running with a Friend

As much as I can, I love to run with a friend.  Running with my friend creates almost a competition and we push each other.  It also is enjoyable to have someone with you to talk to and make it more fun! If you are a dog lover, you can run with mans best friend.  I  have tried running with my dog who is a rambunctous chocolate lab but it did not work out very well.  She loves to run fast but does not stay in a straight line.  She runs infront of me and stops randomly and pulls in every direction to sniff around.  It is actually very dangerous.  If you choose to run with your dog make sure he or she is well trained on the leash.  Also, some of my friends who run with their dogs also like to carry a doggy bag.  It is important to always clean up after your dog so other runners don't accidently run in  your dogs poop! Believe me, once you see that wagging tail, you will feel even more motivated out on the trail.  Dogs also are always pushing themselves, your dog running partner will definitely push you constantly.  Also, a tired dog is always a well behaved dog.  When you get home he or she will lay down and sleep for hours! So, get out there and run, grab your dog or friend and tie up those laces!

Running gear for dogs can be found at:
http://www.runnersworld.com/article/0,7120,s6-238-527--13604-0,00.html

Stretching Tips

Before any running activity it is very important to stretch.  Stretching before a run will guarantee to increase your flexibity and also help reduce soreness.  When stretching, you must focus on your hamstrings, lower back, hip, quadricepts, neck and shoulders. Make sure you hold each stretch for at least fifthteen seconds.  Also, when you finish your run you must stretch again.  Most people do not stretch at the end of their run because they are too tired but stretching after helps reduce sorness in your muscles and will make it easier for you to get up and run the next day.  Many people also like to drink protein shakes or smoothies before their run.  My favorite is  a berries and cream flavor.  I make them for myself before every run. A simple and easy recipe I use takes just minutes to prepare! All you need is one scoop of vanilla whey protein, a cup of mixed berries, pineapple juice and some ice.  Throw it in the blender and add more berries and pineapple juice if you wish.  Protein shakes are known to increase strength exertion, keep you fully hydrated, give you better endurance, and reduce pain in your joints.  So, if you stretch properly and drink a protein shake you are sure to feel amazing to get up and go out on the pavement the next day!

Research and more information found on:
http://www.livestrong.com/article/422082-are-protein-shakes-good-for-you-after-running/

A Healthy Alternative to Chicken Parmesan

Eating healthy is also very important along with exercising.  I love food so it is hard for me to cut out some of my favorite meals.  Throughout my blog i will try to put up some posts of some favorites that are easily made in a healthier way so you can enjoy a yummy meal without feeling guilty. 

Chicken Parmesan:
Ingredients you will need:
2 boneless, skinless chicken breasts
1/2 cup of fat free bread crumbs
1 egg white
1/2 cup of low fat shredded parmesan cheese
1 cup of a low fat marinara sauce of your choice

Preheat your oven to about 400 degrees,  place egg whites, parmesan cheese, and breadcrumbs all in a bowl and mix them together, dip each chicken breast in the mixture and then add chicken breasts to a deep pan.  Pour marinara sauce over the chicken and then cook for about 20 minutes.  You may add additional parmesan cheese at the end if you wish.  Also, if you decide to add pasta, use whole wheat.  Enjoy!

Other healthy recipes can be found at the following links:

 http://www.foodnetwork.com/healthy-eating/index.html
http://allrecipes.com/recipes/healthy-recipes/
http://www.cookinglight.com/

The following link is to a website that also allows you to add up calories, carbs, fats, and protein for almost any meal!
 http://www.sparkrecipes.com/

Races in the Chicago Area

One of the most exciting things to do when you become involved with running is to sign up for races.  Signing up for races has helped me set goals for myself and challenge me everyday.  Races are also very exciting and fun and you can always ask a friend to join you! Some races that are coming up soon and are  available in the Chicago Land area that i have found very exciting include:
-The Cupid's Chase on February 11th which is a 5k run.
-Obstacle Course Training on March 7th which is great for beginners!
-The GORUCK Challenge on March 19th which is a very challenging race and you may walk away with a few bruises but once you finish it you feel like you can take on any challenge in your life.
-Finally, my favorite race I have ever run in the Chicago area is the Columbia Muddy Buddy on July 21st. This race is so much fun but you must be willing to get down and dirty!


More races available in Illinois can be found on:
http://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&ved=0CCIQFjAA&url=http%3A%2F%2Fwww.runnersworld.com%2Fcda%2Fracelocation%2F1%2C7912%2Cs6-239-283-284-0-0-0-0-IL%2C00.html&ei=KkFMT9bZFIfoggee7rSZAg&usg=AFQjCNFofED3Kj79x1b-WzVTu21TZd6QKQ&sig2=_HVR0XiOGRMn_70WrZfzTA

Also, here are tips for competing in the Columbia Muddy Buddy!
http://adventureswithben.com/orlando/tips-competing-columbia-muddy-buddy/