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Lead Stories: Sunday, October 12, 2008

ASK LARA: Ankle Sprains and When to Return to Training

Posted September 18th, 2008 at 12:16 PM by Lara Johnson

Section: Columns, Health & Fitness, Injury & Rehab, Exercise, Ask Lara

Need advice? Injured? Confused? Overwhelmed? Bored? ASK LARA!
ASK LARA is a free advice column to help you with all of your running, fitness and nutrition inquiries. To ASK LARA — simply fill out the form at the conclusion of the column.

Q. I sprained my ankle about 6 weeks ago. When can I start running and being active again? I haven’t been doing much activity since other than I’m on my feet a lot at my waitressing job. Sometimes it feels a little sore after a long day. I enjoy running and biking. Can I start back?
~Katie from CT

A. I’m sorry to hear about your ankle sprain, however it seems like you are in a good place to begin building back to your training. Since you’ve been actively walking on it at your job without pain for the majority of time, and since it has been 6 weeks, you are close to recovery. The important thing to keep in mind is to build back gradually without overdoing it.
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ASK LARA: Three yoga poses for runners

Posted September 27th, 2007 at 12:19 PM by Lara Johnson

Section: Running & Training, Injury & Rehab, Columns, Cross Training, Health & Fitness, Injury & Rehab, Exercise, Ask Lara

yoga_guy_crop Q. What are the best yoga poses for running?
~Meridith from Brookline, MA

A. I am a big fan of yoga myself, and that’s because I believe yoga is a great accompaniment to running training. Stretching helps to return your muscles to their normal resting length. And, in my experience, many yoga poses seem to hit just the right spots. The following are just some of my favorites. Please be careful, especially if you are new to yoga. It is important to perform each pose properly. The help of an instructor or a class setting is often the best way to go.

Downward-facing dog
This pose is not just for animal-lovers. In fact, it is a fantastic pose for runners because it targets the entire length of the back of the legs, from high hamstrings down through the calves, achilles tendons, and heels.
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ASK LARA:Plantar Fasciitis and 3 Ways to Cross Train

Posted September 3rd, 2007 at 6:00 PM by Lara Johnson

Section: Running & Training, Injury & Rehab, Columns, Cross Training, Health & Fitness, Injury & Rehab, Exercise, Ask Lara

plantar-fasciitis-sm Q. I think I have plantar fasciitis and have a marathon coming up in 2 weeks. I’m not sure how much running I can do between now and then. Any advice on how I can keep my fitness level up? I already bike indoors once a week but I’m not sure if biking can take the place of running. Anything you can suggest is much appreciated.
~Darlene from Boise, Idaho

A. Plantar fasciitis is a pesky problem that affects numerous runners. With a marathon so close, you certainly don’t want to make matters worse, but you do want to maintain your fitness level. The good news is that you are only 2 weeks out from the marathon, and thus the work is done. As you have already accomplished your training over the past weeks, now is the time to begin a taper and thus decrease your training anyway. The severity of the problem should dictate how much you are able to run. If it’s painful to run, it’s not a good sign and you should focus mostly on other activities. Adding some good cross training to the mix can help you heal the problem while maintaining your fitness. First, let’s take a look at the injury.

Plantar fasci-what?
Plantar fasciitis is an inflammation of the band of tissue, the plantar fascia, that connects the heel bone (calcaneus) to the forefoot, supporting your arch. When this area is strained through overuse or weaknesses, it causes irritation and inflammation, often causing pain in the heel first thing in the morning and …
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ASK LARA: Introduction and Top-of-Foot Pain

Posted August 21st, 2007 at 8:45 PM by Lara Johnson

Section: Running & Training, Injury & Rehab, Columns, Health & Fitness, Injury & Rehab, Ask Lara

You’ve heard of ASK FLASH…Welcome to ASK LARA, a new place to submit all of your running questions. Let’s get to it!

running advice man woman running together Q. So Lara, we have Flash for all of our running and fitness questions, why do we need another Q and A columnist?
~Maggie from Boston, MA

A. I’m glad you asked that question. Well, it’s true that I do not have a catchy nickname. And I don’t have Flash’s years of wisdom, as I am much younger. However, I can offer guidance based upon my own personal and professional experiences. On the personal side of the coin, I have had my share of injuries and triumphs and set-backs, and all of those other things that come with being a runner.

Professionally, I have a background in the sciences, including a M.S. in Health & Exercise Science (See below for my full bio), and simply a fascination with human anatomy and exercise physiology. I am a personal trainer and have worked with the old, the young, heart patients, diabetics, healthy adults, addicts, students, in the clinic, and in fitness. And all related to exercise. In order to tackle your many questions, I am teaming up with Flash so that we may best conquer your running inquiries. Two heads are better than one, right? Plus, perhaps some of you ladies have women-specific questions. Send them my way!
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