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Lead Stories: Sunday, July 20, 2008

Three Ways to Run Injury-Free

Posted April 9th, 2008 at 3:00 PM by Katie Drummond

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

Lance Running 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.

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

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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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Healing How-To: Knee Injuries

Posted December 1st, 2007 at 9:13 PM by Shannon Clark

Section: Health & Fitness, Injury & Rehab

knee injury If you have recently suffered an injury to your leg, then knee rehab exercise is going to be extremely important for helping you to heal and enjoy physical activity again.

It’s a good idea to start by talking to your physiotherapist, if you have been seeing one, about any knee rehab exercises that you can do. The experts usually have quite a few recommendations that will be targeted towards your specific needs, and will build the muscles and ligaments around this joint.

One great knee rehab exercise that will strengthen the outer quad muscles . . .

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

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Your First Marathon:
You Can Do It!

Posted November 12th, 2007 at 6:30 PM by Andrew Goodman

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

crossing finish line boston marathon Completing a marathon puts ordinary runners in the company of elite athletes—finishing a 26.2-mile run is an impressive accomplishment.

But you don’t have to be an elite athlete to join the ranks of marathoners around the world. With dedication and training, most runners can complete a marathon—and then have the satisfaction of being able to say, “A marathon” Yeah, I’ve done that.”

So don’t shy away from a marathon because it seems too hard, too long, too painful. With the right attitude and a good training regimen, it’s just 26.2 miles away.
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Podcast 78: Olympic hopeful &
“Steeplechic” ANN GAFFIGAN

Posted September 11th, 2007 at 4:07 PM by Adam Jacobs

Section: News & Results, Track & Field, Special Features, Interviews, Podcasts

Episode sponsored by: Bill Rodgers Sportswear
After 21 years Bill Rodgers Sportswear is closing out their line of high-quality running apparel. Visit shopfest.com to take advantage of an unprecedented 50% discount on all in-stock items!

Episode 78 of The Final Sprint Podcast features my interview with Olympic 3000m steeplechase hopeful, former University of Nebraska star and steeplechics.com developer ANN GAFFIGAN.

In the interview, Ann talks about her current health, overcoming nagging injuries, the “relief” of not competing at the USA Outdoor Track & Field Championships because she knew she was unable to give her best efforts, and cutting her weekly mileage from 100 to about 55 to get back on track.

Download the podcast to hear Ann discuss these topics, as well as, thoughts of competing in the marathon, the need for more, post-collegiate track & field running groups, admiring the success of her fellow, American female steeplers, and much more!

Listen In
[PLAY] (To Download: Right click and select “save as”)

[RSS] Add The Final Sprint Podcast RSS feed to your RSS reader to have the show delivered to you

Host: Adam Jacobs | Guest: Ann Gaffigan
Producer: Greg Cherniet
Musicians: Ryan Ahlwardt & Darnell Perkins
File Size: 17.4 MB | Length: 25:23 MIN

Episode sponsored by: Bill Rodgers Sportswear
After 21 years Bill Rodgers Sportswear is closing out their line of high-quality running apparel. Visit shopfest.com to take advantage of an unprecedented 50% discount on all in-stock items!

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USATF Launches Study to Determine Effect of Pre-Run Stretching on Injuries

Posted September 10th, 2007 at 5:14 PM by Martha Jones

Section: News & Results, Marathons, Running & Training, Injury & Rehab, Cross Country, Track & Field, Health & Fitness, Injury & Rehab

USA Track & Field, the national governing body of track and field, long-distance running and race walking, has launched a large-scale study to determine the relationship between pre-run stretching and running injuries.

Runners 13 years of age or older who run 10 or miles a week are encouraged to participate in the study. The results of the study will be published for use by the running community and other interested groups. “It is an important study in that there has not been a large, randomized, well-controlled study to show the effect of pre-run stretching on injuries,” said study coordinator Alan Roth, PhD.
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Dr. Collins discusses how running can cause toe and toenail damage

Posted September 4th, 2007 at 4:00 AM by Jeanie Rebb

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

black toenail from running With the temperatures we are having lately, early morning is the time to hit the running trails these days.

In addition to keeping cool when running, you also need to think about your poor toes, especially your longest toe.
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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

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.

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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Runner’s Knee and the processes of prevention & healing

Posted June 14th, 2007 at 11:00 AM by Courtney Albon

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

The term “runner’s knee” refers to an inflammation of the tendon, the (ITB), that is located on the outside of the thigh. As injury to this tendon often results from overuse of the knees, and runner’s rely on their knees to function within their sport, the title “runner’s knee” is quite appropriate. The name is, however, deceptively exclusive as runner’s knee describes an ailment common among individuals who are active in a spectrum of activities such as biking, walking, or jumping.

As mentioned above, the inflammation of the ITB can be a result of overuse or overstretching of the tendon in any activity that requires repeated knee bending. Misalignment is also a factor in the injury. If a bone is out of it’s correct position, then the excess stress being placed elsewhere can result in the pulling and inflammation of the ITB. The tendon can also undergo stress because of weak thigh muscles or a direct injury to the knee such as a fall or a blow. Runners with flat feet, or fallen arches, often have knee problems as the ITB is forced to stretch in order to compensate for the missing arch.
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TFS Podcast 1: Interview with legendary coach Jeff Galloway

Posted January 11th, 2007 at 7:00 AM by Adam Jacobs

Section: Special Features, Interviews, Podcasts

I was honored to have Jeff Galloway, author of the best-selling running book in U.S. history, join me for The Final Sprint’s very first podcast.

Jeff, now 61 years old, has completed 131 marathons, trained more than 200,000 athletes and continues to inspire millions of runners around the world. Download the podcast to learn more about Jeff’s renowned strategies for staying injury free and achieving your goals!

Listen In
[MP3] Direct Download (Right click, select save as).
[RSS] Add The Final Sprint Podcast RSS feed to your RSS reader to have the show delivered to you

Host: Adam Jacobs
Guest: Jeff Galloway
Producer: Greg Cherniet
Music: Ryan Ahlwardt & Darnell Perkins
File size: 38.6MB
Length: 00:28:44