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Lead Stories: Friday, December 5, 2008

How Foam Rollers Can Help to Prevent/Relieve IT Band Pain

Posted January 7th, 2008 at 6:45 AM by Katie Drummond

Section: Health & Fitness, Injury & Rehab

foam roller for self-massage it band runners The foam roller move recently discussed by fellow TFS Media Network publication HerActiveLife.com is an excellent form of self massage. It is especially helpful for runners who tend to have tight IT bands and often suffer related injuries.

The IT band is a tough group of fibers that run along the outside of the thigh from your hip to your knee. One way to help alleviate this pain is to use a foam roller to perform myofascial release (aka a form of massage).

For more information on how to perform the foam roller move, please visit or partner site: HerActiveLife.com.

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Move of the Day: Fast Feet

Posted December 10th, 2007 at 9:00 AM by Katie Drummond

Section: Health & Fitness, Injury & Rehab, Exercise

barefoot running This move aims to increase foot movement and to improve foot function. It also helps to improve reaction time. This is a great exercise to include in your workout to help raise your heart rate between sets and can also help runners to prevent injuries. You should have good balance before trying this exercise.

To begin, stand up straight with your shoulders back and your knees slightly bent.

Read the rest of this entry at our partner site: HerActiveLife.com

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Tai Chi: Excellent cross training since 1460 AD

Posted January 27th, 2007 at 2:12 PM by Valerie Cerami

Section: Running & Training, Cross Training, Health & Fitness, Exercise

Tai Chi is a series of gentle, graceful movements designed to exercise the body and clear the mind. Tai chi is a noncompetitive, non-aggressive, self-paced system of continuously flowing postures, using every part of the body and benefiting all bodily parts, while stimulating the psyche. It is also an effective exercise for overall health and improving athletic performance.
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Switch it up and challenge yourself with a trail running adventure!

Posted January 22nd, 2007 at 2:30 PM by Kathryn Magro

Section: Running & Training, Training Tips, Cross Training, Health & Fitness, Exercise

We’ve all experienced that day when we finally grow tired of seeing the same houses and landmarks along our running route. What’s a runner to do? Fear no more! Add some excitement, change your scenery, enjoy nature and increase your workout intensity by trying: Trail Running!

Trail running typically takes place on hills, mountains, hiking paths, etc - and is exponentially growing in popularity among runners, triathletes, hikers and other athletes. As a matter of fact, there are now approximately 6.5 million regular trail runners in the United States. The main allures of trail running comes from the more challenging and scenic courses. Constant changes in terrain are common; therefore, proper training and equipment are recommended before participating in any sort of formal races or events.
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Help prevent injuries by performing proprioception & balance training

Posted January 17th, 2007 at 8:00 AM by Richard Quinn

Section: Running & Training, Injury & Rehab, Training Tips, Health & Fitness, Injury & Rehab, Exercise

Many regard running as a warm up activity or as a simple cardiovascular exercise. People will often go to the track and/or their favorite course and immediately launch into an intense workout without thinking twice about it. It is not uncommon for people to skip their pre- and post- workout stretching; one reason why runners suffer so many preventable injuries and never reach the top of their potential.

Training for running is no different than training for any other sport. In order to stay healthy and reach peak performance, an athlete must train in a variety of ways and be conscious of keeping their body healthy and free of injuries. Two types of training that are increasing in popularity and can help a runner achieve these goals are: proprioception and balance training.

Although proprioception conditioning has long been used for rehabilitation, it is also now being utilized as a method of injury prevention. Proprioception is an automatic sensitivity mechanism in the body. This mechanism sends a message through your central nervous system for analysis. The information is then relayed to the rest of the body about how to react and with what amount of tension. This can be seen in everyday activities, such as the ability to walk though a dark room without losing balance.
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Run through the day, but then always dance the night away!

Posted January 2nd, 2007 at 7:00 AM by Valerie Cerami

Section: Running & Training, Cross Training, Health & Fitness, Exercise

From pop stars, to pro athletes (to you and I) … taking a dance class is a true power enhancer and morale booster. Exactly the little lift we all need for the cold-n-dark winter months ahead.

There are as many types of dance, as there are types of personalities.

Tap, Jazz, Hip-Hot, Hula, Salsa, Swing, Square, Exotic, Ballroom, Ballet, Break, Belly … to name but a few. I’m most certain you can find a style that suits your profile, mood and/or schedule. Need a little inspiration? Flip on WABC and watch the popular “Dancing With The Stars”, it’s sure to get your toes a’ tappin’.
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What’s the big hubbub about Pilates? Can it help runners?

Posted December 17th, 2006 at 10:00 AM by Valerie Cerami

Section: Running & Training, Injury & Rehab, Health & Fitness, Injury & Rehab, Exercise

So, what’s all the hubbub about Pilates these days?

The name seems to pop-up everywhere: magazine covers (as I wait online), DVD’s (as I wait for someone to move out-of-the-way down the music aisle), overheard lunch conversations (as I wait for my salad), the gym’s class schedule board (as I wait to scan my card), the new boutique studio’s neon sign (as I wait at a red light on the corner).

Seems like Pilates is everywhere (and that I’m always waiting somewhere!) - So, what am I waiting for? A long overdue meeting is needed between my oldest and favorite pals:

“Runners, allow me to introduce you to Pilates, your new best friend”

It’s the time to dig-in, give-in and drop-in on one of those omnipresent and popular Pilates classes.
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Yoga can be a cure all – for all (yes, even for runners)

Posted December 7th, 2006 at 12:00 PM by Valerie Cerami

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

It can be done by anyone; anywhere. It involves mind, body and spirit. It strives to create balance; unison of physical and mental. It nurtures all areas touched upon in life; thorough in addressing all segments of one’s self and beyond. A learning experience. An art form. A must - for all athletes – and non.

Historically, yoga is almost as old as running. Running was actually the very first form of physical conditioning. I bet those cavemen didn’t even realize the health benefits they were developing while chasing prey – or being chased by an angrier or larger caveman! Read the rest of this entry »

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