Among those who call themselves runners, there seems to be a shared sense of community and understanding. We smile knowingly at tales of windy 20-milers or sunrise jogs on the water. We compare black toenails and favorite Clif Gel flavors.
Unfortunately, we can also sympathize and relate to stories of injury or woes from those taking lengthy breaks from a regular running routine; spending their mornings in physiotherapy rather than on the trails. Although many people believe that injuries are a natural consequence of such a high-impact sport, this couldn’t be further from the truth.
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If you don’t run very fast in practice, you won’t be able to run very fast in races. The following article is written by Dr. Gabe Mirkin, MD, who explains that jogging will decrease your chances for injury, but will not improve your run time.
At the University of Copenhagen, Danish scientists studied experienced runners who had been running 60 miles a week at a fast pace. One group was told to cut their mileage in half to only 30 miles a week, but to run a series of around 50 to 100 yard dashes as fast as they could. The other group continued running 60 miles a week at a fast pace. Runners who ran fewer miles at a faster pace had a 7 percent improvement in their body’s maximal ability to take in and use oxygen.
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A University of Missouri study suggests that athletic men may be at risk for low bone density. According to the National Osteoporosis Foundation, “osteoporosis affects more than 2 million men in the United States and nearly 12 million more have osteopenia– clinically significant low bone density that is less severe than osteoporosis.” The study now suggests that men who engage in low-impact forms of exercise have a higher incidence of osteopenia.
Pamela Hinton, an associate professor of nutritional sciences at the University of Missouri’s College of Human Environmental Sciences claims that “Regular, non-weight-bearing activities, such as swimming and cycling are effective measures for preventing the leading risk factors for death and disability in our society, but the results of this study suggest that regular weight-bearing activities, such as running, jogging, or rope jumping, are important for the maintenance of healthy bones.”
Read the rest of this article by new, staff writer Denise Musumeci via our partner site: HesFit.com
The following article was submitted by A.J. Melnikas. A.J. Melnikas currently works in clinical research. In the past, she has worked with non-profit health organizations targeting women’s and adolescent health issues. She will begin MPH studies in the fall. An avid runner and coach, A.J. has completed 4 marathons and is planning to run Boston next year. Her cultural adventures include studying in Spain, South Africa and Nepal; teaching English in China and traveling to France, Belize, Japan, Swaziland and the Dominican Republic.
In this series, A.J. takes readers along for the ride as she moves to New York City and searches for perfect running club and fitness lifestyle. In part II, A.J. steps outside the gym, and has a feel for running on the streets of the Big Apple.
To read A.J.’s entry, please visit our partner site: HerActiveLife.com
For most people running is a solitary venture, but buddying-up, either with a four-legged friend or acquaintance, is actually beneficial.
For starters, having someone depending on you is motivational. It’s easy to make excuses for yourself, but it’s harder to cancel on a friend, especially when you’ve both cleared your schedules to make time for each other. As a matter of fact, recent studies have shown people who run with a group or partner are more likely to stick with it in the long run.
Besides the motivation, studies have also shown that running in pairs or groups provides greater health benefits. Either way you’re getting a physical workout, yet scientists now believe that the social aspect of running with a partner can help stimulate growth of new brain neurons and provide better stress relief than running in isolation. In other words, by partnering up you are able to reap greater physical and mental benefits from your running workouts!
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You can’t train for heart muscle fitness and skeletal muscle strength with the same exercises. To strengthen your heart muscle, you must exercise vigorously enough to speed up your heart rate and keep it elevated for a while. To strengthen your skeletal muscles, you need to exercise against increasing resistance in short, hard bouts. Read the rest of this entry »
Exercising in cold weather can cause chest pain in some people who have no problems when they exercise in warm weather. When cold wind blows on your face, your heart rate slows down. This decreases the blood flow to the heart and can cause pain in people with blocked coronary arteries.
The blood supply to your heart muscle comes from arteries on its outside surface. The blood that is pumped inside your heart’s chambers brings almost no oxygen to your heart muscle. If you have arteriosclerosis, the fatty plaques in your heart’s arteries restrict the flow of blood to your heart. Your heart has to pump rapidly to meet its needs for oxygen. A cold wind slows your heart, reducing the flow of blood. If the heart muscle is unable to get all the oxygen it needs, it starts to hurt. Read the rest of this entry »
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