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Fit 4 Fun Fitness |
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Run, Bike and Swim
Running is a great sport for children. It teaches coordination with muscle movement, it increases the aerobic threshold, and teaches children the discipline it takes to work hard at a goal and not to give up. It strengthens the bones and builds muscle. Running has been around since the beginning of time. Human beings learned that running protected them from predators and that running faster allowed them to catch their prey. The best hunter in caveman times was the fastest runner. In ancient Egypt, a king had to run a distance in a certain time every three years to keep his crown. The first Olympics of 776 BC produced fast runners who were worshipped like gods. Romans were the first people to make a standardized mile. They predicted a mile by how long a soldier could walk carrying full battle gear 1,000 steps using two strides. In the Middle Ages, sprints, hurdling, and steeplechases because popular in England and Scotland. In 1906, an official distance of 26.2 miles was chosen for the marathon in England. Running has made a comeback and races like the Chicago Marathon and Indianapolis Mini-Marathon sell out months before the actual race. Shoes are essential for any running program. A good shoe will help a student runner not only finish the race, but also feel well. They should be comfortable on the first fit. Shoes range from $75 to $120 and quality is essential when choosing a running shoe. Runners should also alternate shoes to provide time for the shoes to breathe and dry out between uses. All shoes should come in a comfortable but stable insole and proper arch support. The sole should be able to take the shock of the thousands of times the foot hits the floor every hour of running. The initial sale of proper shoes should be from a running or sports specialty store. Students should be able to take a test run around the store and or block with their shoes. Shoes in a specialty store cost more initially but are worth it because they eliminate injuries later. Clothes are another part of the runner�s gear. Cotton is out and fabrics such as dry weave, breathable, and Climacool are in. Make sure that parents understand that quality clothing is essential for their students. When students are running, they need clothes that will allow the sweat to be lifted from the skin and let out of the body. Target and Walmart both sell running gear that is perfect for children. When the weather gets cooler, your students should layer their clothing. Some special materials such as Under Armor specialize in utilizing thin absorbing material. Clothing should be clean to avoid chafing and Vaseline should be applied under areas prone to chafing. Body Glide is another product used to prevent further prevent chafing. Band-Aids can also be used to cover up chafing and red areas. Blisters, calluses, and corns should be covered with moleskin and frequently treated with antibiotic ointment. Nutrition is essential when children run. If students are running a race, they should eat at least two hours beforehand. It is also important that kids have a healthy snack before a long run. Make sure that there are plenty of water spots on the run or have students bring his/her own. A well balanced diet with both simple and complex carbohydrates is part of a fit runner�s diet. Transfats and saturated fats must be avoided with emphasis on monounsaturated and polyunsaturated fats Keeping a training log is also important. Some of the things your students might want to add to their runner�s notebook include: how far they ran on a given day, how long it took them to complete the distance, what were the conditions in which they ran and how did they feel after they ran? What did they feel after they ran and did they have any pain after they ran? Stretching is important too. Here are some tips on stretching for students to remember. 1. Move slowly into the stretch using static stretches; 2. Hold the stretch for 10 seconds prior to exercise (warm- up) and for 30 seconds post exercise (cool-down); 3. Breathe and relax while holding the stretch; 4. Never do ballistic stretching; 5. Focus on the muscle you are trying to stretch, and then try to lengthen it; 6. Move slowly out of the stretch again, and 7. Remember to stretch both sides. Since track and cross-country season is upon us, try running! Sprains, Strains, Pains, Shin Splints, OH MY! As a runner, it is quite common to suffer from shin splints. �Shin splints� is a term used to describe a variety of different lower leg problems ranging from tendonitis, strains, sprains, and stress fractures. The bones and the muscles of the shins are divided into three distinct departments of the anterior, posterior, and deep posterior. These areas can be the cause of shin pain often characterized as an aching, throbbing, or tenderness of the lower leg about halfway down or all along the shin from the ankle to the knee. Runners who are beginners or other runners who add more than 10% percent to their weekly training often suffer from this disorder. Ignoring the initial pain can lead to medial tibia stress syndrome or a stress fracture. Pain usually starts at the beginning of a run, disappears, and then comes back after a run. Some of the common causes of shin splints include: 1. Training with a group that is too fast; 2. Doing too much too soon; 3. Tight gastronmenious or tibilas anterior muscles; 4. Injury to the tibia; 5. Running on uneven or hard surfaces; 6. Using the same pair or worn out shoes; 7. Not rotating your running shoes with two or three other pairs; 8. Training too intensely or too excessively during a given week; 9. Poor body mechanics such as muscle strength imbalance and muscle inflexibility; 10. Flat feet or a high arch; 11. Shoes that are too small, and 12. Inexpensive footwear. It is very important to treat shin splints. Treatment includes: 1. Ice before and after running. Cryotherapy is also effective; 2. A warm towel or heating pad 10-15 minutes before exercising; 3. Icing the injured area for twenty minutes at least three times a day; 4. Reducing your running; 5. Active rest from your running. Try cross-training such a biking or swimming; 6. Strengthening of your gastronenimus and tibialis anterior with weights or body weight exercises; 7. Cross training with no-impact exercises such as swimming and biking; 8. Using anti-flammatory medications such as Tylenol or aspirin. Your doctor may prescribe Naproxen which is an anti-flammatory as well; 9. Running on soft surfaces and avoiding excessive inclines or uneven streets; 10. Warming up and cooling down before each workout; 11. Avoiding activities that put weight on the affected area; 12. Wearing a support hose after the workout; 13. Using Biofreeze or another pain relieving gel; 14. Consider getting a pair of orthotics. Many insurance companies offer partial or complete coverage, and 15. Static and partner stretches of the calves and heel. Be sure you don�t feel pain as you stretch. Tips for avoiding shin splints: 1. Have quality shoes. Visit a racing store and have them carefully measure your feet and evaluate your running; 2. Never increase your mileage more than 10% per week; 3. Run in the winter at least once a week outside to keep your running base up, and 4. Avoid running on sidewalks, concrete, grass, or sand surfaces. Tips on buying shoes: 1. Replace shoes every 350-500 miles; 2. Check frequently for wear and tear on your shoes; 3. Rotate your shoes with at least three different pairs; 4. Buy your shoes from a running store or a knowledgeable sale staff member who runs, and 5. Stick to one model or type of running show that you know and trust. When dealing with shin splints, remember that it is not a crime to take a day off. It is just your body telling you to slow down and regroup. Remember that smart running is a lifetime sport. Preventative Exercise for Plantar Faciitis Preventative treatment and Rehabilitation for Plantar Fascia The plantar fascia is a band of connecting fiber that originates at the heel and goes to the bottom of the toes. It facilitates warm-ups of balance, stability, running, walking, and cardiovascular warm-ups. Plantar faciitis is a condition where the plantar is overstretched; it results in pain that comes from micro-tears and inflammation to the fascia. Some of the causes of plantar faciitis include improper shoes, wear or tight ankles or calves, increasing vigorous activity more than 10% in a week, and vigorous activity such as running, jumping, or pounding on the bottom of the foot. Tight hamstrings, calves, and shins and stress placed on the plantar faciitis cause plantar faciitis. Some great exercises to prevent or rehabilitate the plantar faciitis include: Toe grasping Curl the toes and imagine you are grabbing something with the toes of each foot. Towel Curl Grab a towel by curling the toes under. Make sure your heel stays on the floor. Marble Pick-ups Have marbles in a cup and try to pick them up with your toes. For a variation, try different sizes of coins. Toe Taps Tap your toes and keep your heel on the floor. Rolling Pin Use a rolling pin, pedicure roller, or tennis ball, and while seated, roll it with the arch of your foot. Calf Stretch To stretch the Achilles tendon, lean forward against a wall, keep the knee of one leg straight and keep our heel on the ground while bending the knee in the other leg. Then, switch legs. When you rotate your ankle clock- and counter clock-wise, you are also recruiting the hamstring and quadriceps and using the whole leg. For a variation, try stretching your calves and legs in a side-to-side position. To get both the shin and calf to stretch, place them on the edge of a stair or a slant board. With care, many plantar suffers can return to pain-free activity with proper rehabilitation. Most suffers can return to modified activity with rest, rehabilitation, and time. Proper footwear and a stretching and strengthening program can help prevent reoccurrence of this condition. For more information about other therapies, click on the link to my other article at the end of this article. References http://www.sportsinjurybulletin.com/archive/plantar-fasciitis- exercise.html http://www.sportsinjurybulletin.com/archive/0180.htm Help for Plantar Faciitis http://www.aafp.org/afp/20010201/477ph.html Plantar Faciitis: More Than Just a Real Pain http://worknotes.com/IL/Chicago/Fit4FunKidsFitness/faq1.stm Treatment of Plantar Fasciitis http://www.aafp.org/afp/20010201/467.html Plantar Faciitis: More than Just a Real Pain! Plantar faciitis is a very common foot ailment. What starts as a dull ache skyrockets to pain whenever they do any exercise such a walking or running. This condition is more than just a pain in the heel. This pain is often most present when someone first awakens or has sat or stood in one place for an extended period of time. The plantar fascis is a thick broad band of fibrous tissue than runs on the bottom of the foot. It is attached to the heel bone (calcaenous) and goes out to the toes (metatarsals) of the foot. This tight band of tissue is elastic and acts like a bowstring to maintain arch of the foot. As a person ages, this band becomes less flexible. Plantar faciitis is a type of overuse injury caused by micro tears to the plantar fascis. It is present with inflammation of the plantar fascia and often feels like sharp knives digging into your heel. What is thought to be pain in the ball of your foot originates in the middle of the bottom of your foot. It comes from overuse of the foot through sports that involve the pounding of feet, running, jumping, or walking. A sudden change of more than 10% increase of activity, wrong shoes, worn out shoes, an increase in weight, pregnancy, and arthritis can increase plantar faciitis. Middle- aged persons and women are more likely to get this condition. Those who spend their lives on their feet in one place also frequently suffer. Genetic conditions such as flat feet or high arched feet also suffer most frequently. Having an uneven gait and foot-landing pattern also increases the problem. Even with plantar faciitis, many people have found relief. Many runners, walkers, athletes, and others who suffer from this condition are able to still exercise long distance with self-help and preventive care. Some of these methods include rest. People with plantar faciitis have found that complete rest or at least a decrease in activity have helped them heal this condition. Experts suggest that athletes take complete rest from their particular activity until their feet do not hurt. People with flat feet and high arch have found that with the use of insoles, heel cups, or doctor- prescribed orthotics, they are still able to run marathons, ultra marathons, or hike long distances with great success. Going to a quality sports store will give you the right shoe and help you in your particular sport or activity. Some people have found that cross training with low impact activities is great way to substitute exercise while you are healing. Biking and swimming are great aerobic non- impact activities. When stationary biking, some trainers and experts suggest you pedal on the ball of your foot instead of going on your toes to decrease friction on the plantar portion of the foot. Swimming in deep water also takes the tension off the bottom of your foot. Stretching is also a great way to prevent or heal plantar faciitis. A calf stretch and a reverse calf stretch are great exercises to do BEFORE and AFTER exercising. One stretch is where one knee is flexed; toes are pulled back toward ankles and held for a comfortable 8-10 seconds. Stretching should never hurt. Stretches should also be done in the morning before you get out of bed and whenever you sit for an extended period of time. Making the ABCS, words, or shapes with your toes also strengthens the ankle and shin as well as the bottom of the foot. Other remedies include picking up tennis balls, golf balls or picking up a towel with your foot. Take a pair of new athletic shoes that have not been outside and wear them instead of going around barefoot in the house for extra foot support. Don�t forget supportive orthotics, heel supports, or arch supports in the shoe as well. Medical interventions include using ice, topical ointment, and pill or capsule muscle pain reliever. Taking a Styrofoam cup and applying the ice in a massage for 5-10 minutes is a great natural healer. Take a small Styrofoam cup and fill it with water. Stick it vertically in the refrigerator, and in a few hours, slowly tear from the top of the cup to make the ice massage for your foot. Wearing an ice pack to bed with a sock on encourages healing without fear of freezing your foot. An unopened frozen water bottle is great to use to massage the ball and bottom of your foot. Biofreeze is a topical agent that will give the feel and effect of ice without the water. Aspirin, acetaminophen (such Tylenol), naproxen (such as Aleve), ketoprofen (such as Orudis and Actron), or ibuprofen (such as Advil, Motrin, Nuprin) can ease the heel pain, but talk to your doctor before you take any medicine. Take with caution because they mask the problem and don�t really deal with the real issue of pain and injury. Once in a while, you need to consult a professional. A foot doctor can prescribe additional exercises or special footwear that will help with healing. Sometimes they will prescribe a special taping of the foot or heel cradle/splint that can be worn at night. Foot doctors who are athletes in your particular sports will help you overcome the injury and not be unnecessarily sidelined by an injury. Occasionally they will give cortisone shots in the heels or perform outpatient foot surgery. This is done as a last result. Remember that the pain of plantar faciitis sometimes does not come until 12-36 hours after you have completed your sport. Minimum rest is also recommended for that time period as well. Personal trainers, physical therapists or seasoned athletes in your sport can be another great help. They can watch how you walk, run, or jump and give tips for proper posture and body alignment. They can even give exercises that will help promote good balance. Core training such as crunches, bridges, flies, and hip flexors strengthen both the upper and lower body so all the pressure is not on your foot. Once the foot has heeled, some trainers will also suggest stride training or gentle speed work for a small distance. Cross training using the opposite muscles and strength training build up not only your muscles but your bones as well. Your feet are an essential part of your body. Take care of them and understand how to make them happy. When you maintain balance in fitness and your personal life you will have an optimum lifestyle. References Burfoot, Amby (2004) Complete book of running. New York: Rodale, Galloway, Jeff (2002) Galloway�s book on running. Bolinas, CA: Shelter Plantar Fasciitis. http://www.emedicine.com/emerg/topic429.htm Plantar Fasciitis. http://en.wikipedia.org/wiki/Plantar_fascia Plantar Fascitis: A common cause of heel pain. http://familydoctor.org/140.xml Plantar Fascitis. http://www.foot.com/info/cond_plantar_fasciitis.jsp Plantar Fascitis. http://www.mayoclinic.com/health/plantar- fasciitis/DS00508 Plantar Fascitis. http://orthoinfo.aaos.org/fact/thr_report.cfm? Thread_ID=144&topcategory=Foot Plantar Fasciitis and Heel Spurs. http://heelspurs.com/_intro.html Plantar Fasciitis is a Common Cause of Heel Pain. http://healthlink.mcw.edu/article/987116429.html Plantar Fasciitis (Heel Spurs). http://www.sportsinjuryclinic.net/cybertherapist/front/foot/planta rfaciitis.h tm Treatment of Plantar Fascitis. http://www.aafp.org/afp/20010201/467.html What is Plantar Fasciitis? http://www.webmd.com/hw/foot_problems/hw114460.asp Strength Training for the Long Distance Runner
Dynamic Warm-ups: A New Way to Warm up for Running Dynamic warm-ups target muscles that are used specifically for running. These drill exercises will prepare the body for action. Warm-ups develop, teach, and prepare our muscles for what will take place when during running. The exercises increase blood flow, gradually increase body temperature, and prepare the joints, muscles, and skeleton for action. Overstretching can also be a problem since overstretched muscles often inhibit running performance. Traditional static stretches can cause micro-tears in the muscles which are detrimental to strenuous cardiovascular sessions such as running. Athletes from former Soviet countries as a far back as the 1970s have used dynamic warm-ups before running. Performing these drills can reduce the risk of common running injuries. You might want to incorporate these dynamic warm-up into your routine before your next run. Walking High Step Muscles Targeted: Gastronenmus, Soleus, and Hip Flexors Extend your leg to your waist, high in the air. Move your opposite arm to touch your leg. Continue with opposite leg and arm. Repeat ten times. Walking High Step Muscles Targeted: Gastronenimus, Soleus, and Hip Flexors, Bring your legs up to waist high with legs bent. Touch opposite knees to legs. Continue with opposite legs and knees. Grape Vines Muscles Targeted: Hamstrings and glutes Fast walk sideways and alternate one foot in front of the other. Shuffle Muscles Targeted: Trapezius, Errector Spinae, Teres Minor and Major, Lattismus Dorsi, Gastronemus, Soleus, and Tibalis Anterior Fast walk sideways and alternate one foot in front and the other in the back. Complete 10 repetitions. Repeat 4 times in both left and right directions. Heel Walking Muscles Targeted: Soleus, Tibalis Anterior, and Gastronimus Walk on your heels and make sure your heels touch the ground. Toe Walking Muscles and ligaments targeted: Abductor Hallucis, Flexor Digitorum Brevis, Abductor Digiti Minimi, Medial Plantar, and Lateral Antar Walk on your toes, taking care to not touch your heels to the ground. Hurtle Steps Muscles Targeted: All lower legs muscles and back muscles Imagine you are walking over a series of large boxes. Pick up your feet and knees and go about 25 feet in one direction. Repeat by going the opposite direction in the same motion. Butt Kicks Muscles Targeted: Quadriceps and Glutes Bend your knees and bring your lower legs to your glutes. Alternate and make sure you get an equal number of kicks on each side. References: Prosperous running: Dynamic movement http://active.com/story.cfm?story_id=12977 Warm up exercises: your old-style warm-up exercises may need updating http://www.pponline.co.uk/encyc/warm-up-exercises.html Dynamic Warm-up: Pre-running exercises http://zappoman.wordpress.com/2007/01/15/dynamic-warm-up-pre- running- exercises/ Warming up http://www.runtheplanet.com/trainingracing/stretching/chap4- warmup.asp Long Distance Running Core Exercises Long Distance Running Core Training Runners have found that the amount of disciplined aerobic training they do is effective for their distance training but what builds balance, coordination, speed, and endurance is the core training that they perform. The core is everything that holds your middle together, and it is the physical base in exercise. It is the chest, back, glutes, and abdominals. A weak core can throw a body out of alignment, causing injuries and early fatigue in performance. A strong core can cause an athlete to better control the lift of the legs and body�s speed. Core training conditions multiple planes of movement, whereas running only trains lateral movement. Abdominals The abdominals are made up three areas. The rectus abdominal muscle is found between the ribs and pubic bone of the pelvis, the transverse abdominal muscle acts as the weight belt, and the obiques stabilize and allow for rotational movement. Most crunches can be done with a ball. This allows greater movement and less pressure on the back. Crunch Muscles worked: upper abdominals Put your hands behind your head, engage your abdominals, and crunch up to 2/3 of your back off the floor. Slowly go back to the floor and repeat. For level two, reach hands out and put them to your knees as you sit up; for level three, reach your arms straight up into the air as you crunch. Oblique Leg Extensions Muscles worked: glutes, hips, obliques and piriformis. Crunch up to the left and right sides with your hands behind your head. Don't let your leg touch the ground, and when the leg is fully extended your glutes should be tightly squeezed rotating your leg out. Oblique Crunches Muscles worked: obliques Lie back on the ball and make your fists like you are kickboxing and punching. Crunch up your abs to the left and right. Legs Push Away Muscle worked: lower abs Lie on the floor with hips and knees bent to 90 degrees. Place hands to sides and push legs away side to side. As you improve take your legs and try to slowly kick them out and lower to the floor. Knee-up Crunches Muscles worked: lower abdominals Focus on keeping the small of your back against the floor even throughout the range of motion. Bring knees to chest and focus on the bending to the chest. Another name for the chest is the pec or pectoralis major and minor. The Pectoralis Major muscles are and are in the located in the front rib cage to the humerus near the shoulder joint and originate on the breastbone in the center of the chest and move in a variety of planes across the body. The Pectoralis Minor muscle is located underneath the pectoralis major muscle, begin on the middle ribs. Chest Ball Push Up Muscles Worked: Chest, shoulders, triceps Using an exercise ball, position your hands directly on the ball and get your body into a pushup position. Slowly complete a full pushup bringing your chest down towards the exercise ball and then back up to the starting position while keeping tension on your chest muscles throughout the range of the exercise. Incline Push Ups Muscles Worked: Chest, shoulders, triceps Place hands on step or platform, wider than shoulders. On knees or toes, slowly bend arms and lower body until elbows are at 90 degree angles. Straighten arms and push up without locking elbows. Back The back should receive equal time training since 80% of our population will, at some time, have back pain. The back originates in the posterior part of the body and goes from the neck to the buttocks. The back muscles include the trapezoids (neck), infraspinatus, teres minor and major, the lattissmus dorsi, rhomboids (middle back), and erector spinae (lower back). Superman and Co-lateral Superman Muscle worked: lower back Lie face down on the floor with your arm stretched out directly overhead. Raise your arms, chest, and legs off the floor, hold them there for two seconds, and squeeze the muscles of your lower back; lower to the ground and repeat. You can also do these one arm and leg at a time; raise your left arm and right leg into the air at the same time, also raising your chest slightly off the floor. Hold there for a second and squeeze the muscles of your lower back. Lower your limbs back to the ground. Then raise your right arm and left leg and hold for a second. Using a stability ball allows you to do the Superman one leg or collateral at a time, allows for more movement on the ball, and also helps teach balance. Cobra Muscle worked: lower back, chest, arms, and shoulders Lie on the floor like a snake and bring your head, neck, and chest off the floor. As you become stronger, bring your back and stomach off the floor as well. Gluteus Maximus The glutes are the muscles of the buttocks and hips that rotate your legs and hips. The names of the glute include the maximus or superficial muscle used for cardiovascular exercise such as running, climbing, and walking and the medius and mimimus, the muscles of the hip. Bridged Leg Lifts Muscles worked: gluteus Lie on the floor prone. Lift one leg into the air at least waist high. Each leg counts as half of a rep. Keep your glutes down and don�t worry about the height of the legs. Body Weight Bridge Muscles worked: glutes Lie on the floor with your arms by your sides and your knees bent (feet flat on the floor). Feet are hip-width apart with toes pointing directly ahead. Lift hips off the ground and push as high in the air as possible. Squeeze your gluteals as you hold the top position for 5 seconds. Lower your hips back to the ground and repeat. Hip Muscles There are many muscles of the hips and gluteus. There is the gluteal, adductor, abductor, lateral rotator group, and the iliopsoas group. Hip muscles are important for rotational movement. Hip Extension Muscles worked: hip adductors, gluteus maximus, and hip flexors Lie down with heels propped on the ball. Keeping abs tight, slowly lift your hips off the floor (squeezing the glutes) until your body is in a straight line. Hold for a few seconds and lower. For added intensity, lift the hips, take one leg off the ball, hold for a moment, and lower. Repeat, lifting the other leg off the ball. Lying T Muscles worked: hip adductors, gluteus maximus, and hip flexors Lie down like a �T� with arms out flat on the ground. Bring each leg side to side as far to the floor as you can. Hip Bridge Muscles worked: hip adductors, gluteus maximus, and hip flexors Lying on back, looking up at the ceiling, with knees bent and feet on the ground, keep abs tight, push heels into the floor, and pull toes up to the chin. Press hips up to ceiling while squeezing your glutes, so only your heels and shoulders are on the ground. References: Ask Men: Chest http://www.askmen.com/sports/bodybuilding/27_fitness_tip.html Become a Stronger, Leaner, Faster Runner with Core Conditioning http://www.runwashington.com/features/traincore05.html Brooks, Douglas (1996). Crunch ball workout Canton OH: Fitness Quest Chest Exercises http://www.shapefit.com/chest-exercises-exercise-ball-pushups.html Chest Muscles http://www.fitstep.com/Advanced/Anatomy/Chest.htm Core and Abdominal Training http://www.naturalphysiques.com/cms/index.php?itemid=103 Core conditioning for runners http://www.pfitzinger.com/cc.shtml http://www.pfitzinger.com/cc1.shtml Core stability, maximizing your running performance, minimizing injuries http://training.runinthesun.com/core_stability.asp Core Strength and Good Posture http://exercise.about.com/cs/abs/a/coreandposture.htm Core Exercises on the Ball http://exercise.about.com/cs/abs/l/bl_core.htm Depth Pushups http://www.exrx.net/Plyometrics/DepthPushUp.html Fit Step http://fitstep.com Glutes Definition http://en.mimi.hu/fitness/gluteus.html Miller, Gin, Get on the Ball. Canton, OH: Fitness Quest Hard Core - Exercises to Strengthen Your Abs for Better Performance http://www.beginnertriathlete.com/cms/article-detail.asp? articleid=486 Hard Core Running http://www.chirunning.com/news/hardcore.php Human Abdomen http://en.wikipedia.org/wiki/Human_abdomen Muscles of the Hip http://www.answers.com/topic/muscles-of-the-hip What are abdominal muscles? http://www.6secondabs.net/what-are-abdominal-muscles.htm Girls on the Run in Chicago By Christina Chapan Children today are bombarded with more choices for recreation than every before. The age of technology not only brings convenience but also an opportunity for a sedentary lifestyle. Parents often struggle to keep their children active and physically fit. It is difficult to find a way to motivate especially preteen girls to have a healthy lifestyle. This challenge increases as children grow up and enter their adolescent years. But one program has successfully done this. The Girls on the Run program is an afterschool program that promotes healthy lifestyles for girls third through eighth grade with character education lessons, running and exercise. Girls as they mature are often told through false messages that playing sports is not cool and that being athletic is not feminine. The Girls on the Run program is a great way to encourage fitness in the classroom and community, and it extends to the home as well. Girls on the Run targets inactive girls and girls with low self esteem and encourages girls to stay active. It also fosters those students who are already athletes to continue to enjoy exercise, try new forms of fitness activities, and reach out to the community with active volunteer programs as well. The program aims to help girls make exercise a lifelong habit by introducing them to running and other forms of physical fitness. Girls meet twice a week for an hour before or after school, learn a life-changing lesson, play an active game, eat a healthy snack, and prepare for a 5K that is held bi- annually in the surrounding area. Teachers, principals, or local community members volunteer with the program as coaches. Each child in the 5K race event is accompanied by a running buddy. This event is held on a Saturday or Sunday to encourage family participation. Parents, aunts, uncles, sisters, brothers, other family members as well as coaching staff accompany these girls as they run. Buddies come in all shapes and sizes from the elite athlete to the recreational walker. All have one thing in common though: to motivate and positively encourage their girl to finish the race strong and feeling good. Buddies encourage runners to �run in such a way as to get the prize.� Every finisher gets a medal to celebrate their accomplishment. All girls no matter their speed are told that they are winners and can do anything that they put their mind to. The program�s curriculum is based on building life-skill lessons and finding ways to build the girls� self-esteem through fitness. Lessons included in the curriculum include how to deal with bullies, combating unrealistic body images, making healthy choices, and helping others. The program ends with a party hosted by a local school after the 5K. Girls on the Run Chicago started in Chicago in 1999 with only five coaches. Currently, it serves over 2,326 girls with diverse ethnic backgrounds, and it has trained over 300 volunteer coaches in the past year. The costs of the program are based on the average income of the surrounding community. Girls on the Run Chicago serves the Cook, Lake, DuPage, Kane, and Will counties. Parents and volunteer coaches have commented that there have been many positive changes in their girls� lives. Some of the comments included: she has higher self-esteem, improved eating attitude, an improved body image, has a positive peer group and positive role models for her future. Girls on the Run Chicago gives young girls the tools and life lessons that they need to transform their lives and the lives of others. Nichhyra Byrd, the 2008 Chicago nominee for the ESPY award, says that �Running has taught me to do my best, on and off the track, and that I can do whatever I dream, if I put my mind to it. But most of all I just love to run with my friends. It's fun.� And everyone agrees that fitness has to be fun to be a lifelong habit! Girls learn through Girls on the Run that they can do anything they put their mind to, even finishing a 5K. There are many ways to be involved with Girls on the Run in your community. This program is not only in Chicago but is also across the country. To find out if there is an existing program in your community go to: http://girlsontherun.org/locations.html Opportunities include volunteer coaching opportunities, helping or assisting at running events, or sponsoring the program with a financial contribution through fundraising for a running event or an individual contribution. Please email info@gotrchicago.org for more information. ------------------------------------------------------------------ ----------- --- Christina Lee Chapan, BS (Elementary Education-LBS-1 Special Education Oct. 2006), MS (Curriculum and Instruction), ACE Personal Trainer, AFAA Group Fitness Instructor , ISSA Youth Trainer, SCW Sports Nutrition Certificate Fit 4 Fun Adaptive Fitness � http://worknotes.com/IL/Chicago/Fit4FunKidsFitness/index.html Overtraining: Facts to Know As a middle aged athlete it is rewarding to see the benefits of consistent exercise. Your body is healthy, your mind is productive and you have the physique of a person half your age. Exercise has become more than a weekend warrior mentality but also a daily part of your routine as common as brushing and flossing your teeth every day and night. The complements, the way you look and feel often make you want to feel that even more activity will make your body and mind better than ever before. This often involves athletes falling into the trap of overtraining. Running or other high impact sports involve up to three times impact your body weight. This often leads to illness and injury to the body. This overtraining not only takes your away from completing your next athletic event such as a triathlon or marathon but also could affect your future fitness pursuits. Here are some ways you can avoid overtraining and not get sidelined from injury. There are many early signs of overtraining. Signs of overtraining include: insomnia from waking up too early or having trouble going to sleep at night. Athletes may feel the pressure of work and also the need to complete the training program for their next event by regularly cheating their sleeping by going to bed for less hours a night. This often leads to overdependence on caffeine to get your body moving in the morning or keep it going during the day. Other signs include fatigue, headaches, elevated morning pulse, inability or lack of desire to complete exercise workouts, increased illnesses, injuries, and frequency of colds and flu. Loss or appetite or decrease in performance can also occur. Emotional changes can also occur such as moodiness, irritability, or lack of concentration or lack of desire to complete the event. Chronic or nagging muscle aches and joint muscle pain can also result from overtraining. Other signs can be chronically elevated heart rate at morning rising, rest and during exercise. Some women struggle with disruption with menstrual cycle disturbances with irregular periods, while others will stop menstruating altogether if their body fat decreases to unhealthy levels. Injuries such as shin splints, tendonitis, plantar fasciitis are also common occurrences that happen due to overtraining. If you have been overtraining the suggestions are simple. First of all increase your intake of water and be sure that you are eating a healthful diet with a mix of lean proteins, complex and simple carbohydrates with an adequate intake of fruit and vegetables with increasing your daily fiber. Healthy omega unsaturated fats such as 3s, 6,s and 9s, should also be included in your diet. When increasing your activity level adjust your daily activity level by not more than 10% volume each week. Cross train with including non-impact activities such as biking, walking , yoga and swimming to your cardiovascular exercise routine each week. Adding strength training at least 2-3 times week is a valuable tool to increasing your muscle mass and stroke volume of your heart muscle each week. A deep tissue sports massage will also help. Dynamic stretching should be done before an activity with static stretching included at the end of each workout. Most people need 7 to 10 hours of sleep every night. Test your body by not setting an alarm clock and seeing when your body naturally wakes up. Don�t be afraid of naps. A daily 15-20 minute nap can refreshes and energize especially for those who struggle with adequate sleep at night. And last but not most important is taking a day or a week off in- between when overtraining occurs. This break will not hurt your performance but will allow you to come back more refreshed and re-energized and ready to compete than if you did not take any time off exercise. Taking these steps will help the athlete in you be the best performances at any age. References Physical Overtraining http://www.exrx.net/ExInfo/Overtraining.html Preventing Overtraining - When Less Is More http://sportsmedicine.about.com/cs/overtraining/a/aa062499a.htm Too much of a good thing http://www.acefitness.org/fitfacts/fitfacts_display.aspx? itemid=353 Lower Back Pain: A Guide for Athletes & Average Joes By: Christina Chapan What is lower back pain? Lower back pain is a condition that plagues many people. Seventy percent of all people are troubled by this condition at least once in their lives. Fifty million dollars is spent on back pain each year, and it is the second most common reason for time needed to be taken off work and the fifth most common cause for hospitalization. The lower back originates in the lumbar or lower spine, works to support your weight, and helps you bend, lift, and twist. Back pain can result from overuse injuries and lead to acute pain from improper standing or sitting postures and weak body mechanics and muscles. Medical causes also include herniated disks, trauma to the back, and degenerative disk disease. Arthritis , osteoporosis, and skeletal and muscular irregularities can also produce back pain. Depression, anxiety, and poor mental health can aggravate this condition. Chronic coughing, smoking, and multiple pregnancies with weak abdominal walls can also aggravate this condition. Back pain is common in high impact or lower body pounding sports such as golf, soccer, running, tennis, rowing, basketball, soccer, and gymnastics. How is it diagnosed? After self-diagnosis, a variety of tests can identify and pinpoint the damage to the lower back: x-rays, CT scans, MRIs, bone scans, ultrasound imaging, and injections into the affected areas. Once the affected area is detected, a doctor can prescribe effective treatment. What are some ways to prevent it? If you must lift heavy objects, be sure to bend at the knee when lifting or lowering an object and keep objects close to the body when picking them up. Avoid twisting or using unnatural positions while lifting. Push rather than pull objects, and avoid unnatural positions when doing activities of daily living. Use a rehearsal of the planned movements as a warm up and static stretching to cool down. Balance your workout routine with cross training of the anterior and posterior or with opposite muscles groups such as abdominal, chest, and back. Exercising on soft surfaces such as grass or rubber surfaces may help control this condition. Other tips for diminishing back pain include using backrests and lumbar supports when sitting, stopping smoking, and losing weight. Use good and comfortable footwear and avoid activities that bring on back pain. How is lower back pain treated? There are many ways to self-treat lower back pain. You may need to substitute part of your exercise routine with lower impact activities such as swimming and walking while your back heals. Upper and lower body strength training using weights at least 2 to 3 times a day will build and strengthen muscles. If the pain is too great, take time from physical activity. A method of alternating cold (ice) and warm (heating pad) treatments twenty minutes a day several times a day is also effective. Nonprescription medicines that help with pain include aspirin, acetaminophen, naproxen, ketoprofen, and ibuprofen. They may help reduce inflammation and pain, but remember that the injury is still there and these medications are only temporary fixes. If the pain does not go away in two to three weeks, you should seek medical treatment. Massage therapy or spinal manipulation with a licensed professional may also provide relief. Often physical therapy in combination with education about therapeutic exercises may be helpful. Other medical treatments that may help improve the pain under the supervision of a licensed practitioner include acupuncture, steroids, anesthetics, narcotics, or traction�using weight to pull the skeletal structures into better alignment. Ultrasound and other electrical nerve stimulation procedures may also be used. Summary: How can I deal with lower back pain? If you must sit for a long time at work or in a vehicle, take frequent breaks with stops to stretch as much as possible. Wear flat shoes and use good shoes with lots of support. A specialized sports store may be able to help you select the right kind of shoe for your particular lifestyle. Exercise regularly because active lifestyles lead to lives with decreased pain. Sleep on your side with your knees bent. You may put a pillow under your head to support your neck and also put a pillow between your knees. Use a firm mattress or add a board of half-inch plywood under the mattress to increase support. With increased prevention and attentive treatment, an individual can expect to decrease their time off for lower back pain and be more prepared to actively participate in life. References Burfoot, Amby. (2004). Complete book of running. New York: Rodale. Gladwin, Laura A. (2002). Fitness Theory and Practice: The Comprehensive Resources for Fitness Instruction. Sherman Oaks, CA : Aerobics and Fitness Association of America. Lower Back Pain in Athletes http://www.sportsmed.org/tabs/patienteducation/SportsTipDetails.as px?DID=315 Lower Back Pain http://familydoctor.org/online/famdocen/home/common/pain/treatment /117.html Lower Back Pain Fact Sheet http://www.ninds.nih.gov/disorders/backpain/detail_backpain.htm Preventative Hip and Back Exercises Preventative Back and Hip Stretching for the Real Athlete Long distance sports such as running inflict a lot of abuse on the hip and back. The back muscles make up the three major muscle groups of the back. The latissimus dorsi runs down the sides of your back and is responsible for extending, rotating, and pulling your arms into the body. The erector spinae is made up of three muscles that run from your neck down to the bottom of your spine and helps you stand up straight, and the rhomboids sit between your shoulder blades and are responsible for rotating, elevating, and retracting the shoulder blades. The hip muscles are made of three different parts: the semimembranosus, the semitendinosus, and the biceps femoris—all of which connect to the hip at the ischial tuberosity. When they contract with the gluteus maximus, the hip muscles work together to extend the hip. They bring muscle by adducting, abducting, extending, and flexing the legs as well as supporting the upper body. Athletes much keep these two areas stretched and ready for their next event. Here are some stretches that will help keep you ready to compete in your next event. Low Back Stretches 1. Lie on your back and bring a bent leg across body; keep the lower back and hip area flat. The knees should be aligned. Keep your shoulders square and flat on ground. Reverse the legs. 2. Place both hands shoulder width apart on a wall, your hips should be directly above your feet. Let your upper body drop down as you keep your knees bent. Upper Back Stretches 3. Stand and place your hands about shoulder height on either side of a doorway. Keep your chest and head up and knees slightly bent while doing this stretch. Move your upper body forward until you feel a stretch in your arms and chest. 4. Raise the top of your shoulders toward your ears until you feel slight tension in your neck and shoulders. Hold this feeling of tension, and then relax your shoulders downward into their normal position. 5. Interlace your fingers above your head. With your palms facing upward, push your arms slightly back and up. Feel the stretch in your arms, shoulders, and upper back. Hip Exercises 6. To stretch the upper hamstrings and hips, hold onto the outside of your ankle with one hand; with your other hand and forearm around your bent knee, gently pull the leg toward your chest until you feel an easy stretch in the back of the upper leg. Switch legs twice. 7. Straighten both legs and relax; then pull your left leg toward your chest. For this stretch, keep the back of your head down, if possible, but don’t strain it. Hold an easy stretch and switch legs. 8. Sit in an upright position and place heels together. Spread knees apart and pull feet toward your groin until you can hold the stretch in the inner thigh and groin. Keep your lower back straight. 9. Move one leg forward until the knee of the forward leg is directly over the ankle. Rest your other knee on the ground. Now, without changing the position of the knee on the floor or the forward foot, lower the front of your hip downward to create an easy stretch. Repeat with the other leg. 10. To actively stretch the hip flexor, start by placing your foot on a chair or on another structure about the height of your knee to waist. Next, raise your opposite arm overhead. Lean your hips toward the chair while keeping your back straight. Reach sideways with your arm. Repeat with your other side. Everyday Stretches http://www.healthquestchiropractictucson.com/resources/HealthQuest +Chiropractic$2C+LLC+Stretch+Sheet.jpg Golf Stretches http://www.sport-fitness-advisor.com/golf-stretching.html Hip Stretches http://www.sports-injury-info.com/hip-stretches.html Real Body Works http://www.realbodywork.com/learn/hip/hamstrings.htm An Endurance Athlete’s Guide to Energy Supplements An Endurance Athlete’s Guide to Energy Supplements Running, biking, and swimming are high-intensity activities. For the endurance athlete, there are many types of energy supplements. Athletes generally use these portable, convenient supplements every 30-50 minutes during races or events that are more than 60 minutes in length. Energy supplements contain a combination of proteins, carbohydrates, sodium, electrolytes, potassium, caffeine, and fats to burn energy. There are two kinds of carbohydrates in energy supplements—simple carbohydrates of sucrose, glucose, and fructose and complex carbohydrates such as glucose polymers and maltodextrins. Supplements delay muscular fatigue, raise your blood sugar, enhance performance. You may also feel a psychological boost in as quickly as five minutes after consuming energy supplements. Energy supplements can provide an athlete with energy during events that require extreme endurance. Supplements contain trace minerals your body needs during extended periods of intense stress. Unlike natural substances that may contain these minerals, such as jelly, fruit, or honey, supplements are convenient and portable. Some athletes, however, can develop a dependency on supplements or cannot tolerate the synthetic ingredients. They are also more expensive than fruit or natural sugars. An energy gel is a supplement with a very thick, gelled consistency that provides carbohydrates to the body. It is also called an endurance gel, sports gel, nutritional gel, and carbohydrate gel. Bloks, moons, beans, and blasts are similar to gels except they are in solid form. They also replenish vitamins and trace minerals and are soft and easy to chew—like gummy candy. They also allow the athlete to portion out their energy supplement a little at a time compared to the gel, which must be consumed in its entirety at once. Sports drinks such as Gatorade, Cliff, and Powerade are designed to maximize and enhance performance by providing the minerals and vitamins to enhance performance in long-distance sports. Sports drinks significantly boost your endurances compared with plain water. Energy drinks are soft drinks that are advertised to boost energy. Energy drinks include methylxanthines (including caffeine), vitamin B, and herbs. Other common ingredients are guarana, acai, and taurine, plus various forms of ginseng, maltodextrin, carbonated water, inositol, carnitine, creatine, glucuronolactone and ginkgo biloba. Some contain high levels of sugar, and many brands also offer artificially- sweetened “diet” versions. The central ingredient in most energy drinks is caffeine, the same stimulant found in coffee or tea, often in the form of guarana or yerba mate. Energy shots are a specialized kind of energy drink. Energy shots normally contain the same amount of caffeine, vitamins or other functional ingredients as their larger siblings, and therefore they may be considered concentrated forms of energy drinks. Types of energy drinks or shots include Red Bull, Redline, Monster, and Rockstar. Disadvantages are that sports drinks must be carried in a closed container and can generate a big sticky mess if spilled. There are a variety of different energy bars made for specific sexes and for before, during, and after a workout. Some contain fruit for use during a workout and contain both carbohydrates and grains. Energy supplements can be carried in the pouch of the fuel belt or carried in the pockets of shorts or pants. Most contain 100 to 200 calories and 2 grams of carbohydrates. It is general practice to take a supplement 15-30 minutes before a run or other endurance event and every 35-45 minutes during the event. Middle and back of the pack athletes should consume more supplements due to the length of their events. Having these supplements on hand will help you deter loss of body fluids, drop in sugar levels, depletion in muscle carbohydrate or fat stores, and altered amino acids levels. Use of supplements will also lessen your fatigue. Most are easily digested and prolong energy levels. Busting the Myths about Energy Bars, Energy Gels, and Sports Drinks http://walking.about.com/od/snacks/a/energymyths.htm Energy Drinks http://en.wikipedia.org/wiki/Energy_drink Energy Gels and Energy Chews for Long Runs and Marathons http://running.about.com/od/nutritionforrunners/tp/energygels.htm Energy gels: pros, cons and how to use them properly http://www.allaboutrunning.net/sri-chinmoy-racesblog/energy-gels Energy Gel http://www.half-marathon-running.com/energy-gel.html Energy Shots http://en.wikipedia.org/wiki/Energy_shots Running Through the Seasons As a dedicated runner I enjoy running through all the seasons outside. With a bit of preparation most runners can enjoy the great outdoors no matter what the season. This article is dedicated to those who want to go outdoors and what they can wear for the various times of year. When selecting garments at any time of year choose garments that are comfortable, lose and will feel good at the end of the run. Avoid fabrics made of cotton and that have seams and areas that have the potential for bunching up. Use fabrics that will take the moisture away from your skin such as Coolmax, Lycra, and Dri- fit hold enough body heat close to you with releasing extra heat. Function is more important than fashion. Winter In the winter a warm hat that covers your ears is a essentional for cold and windy days since 40% of heat escapes from the head. A fleece or wool hat is best of trapping moisture and using a layer of hats helps in extreme cold weather. Neck Gaiter are great to cover the neck and face. You can pull up over your mouth the warm the air you are in breathing in. This is great for the beginning of a runner or those who suffer from exercise asthma. A balaclava or ski mask is great to wear because it covers your whole head and exposes a small area of your face and sometimes only your eyes. They are made of fleece and wool. Chapstick or Vaseline protects your lips and you can wear it to protect other places on the facting. A long sleeved shirt made of high tech polyester will take moisture away from your skin and keep you from getting cold during a winter days. A jacket that is made of Gortex, polyester blend will keep you warm in the various weather of rain, snow and sleet in the winter. It will also manage your perspiration. Tights are important for insulation for your legs. Most tights are made from a polyester and Lycra brand. Sometimes a loose heavier pair of pants goes over the tight in sub zero temperature weather. Gloves are essential in the winter to protect your hands and your digits. In extreme cold some people prefer mittens because the digits are against each other and keep each other warm. Double gloving it or using mittens can add warmth as well as hand warmer packets that are made from charcoal will last for eight to twelve hours during a run. Some people prefer wool or polyester blend socks or even double socks in extreme cold. Foot warmer packets are also available. Trail shoes are also great for the winter because they are made to resist dirt, sand and snow. They also keep you dry in the wintery streets. Yak Traks or STABILicers Sport Traction Devices are fantastic tools when there is snow or ice on the ground because they add traction with plastic and metal high strength, abrasion resistant steel. They will slow you down but allow safety as you trek through the winter weather. Layering of shirts and tights is good to do in extreme cold weather. You can always take off a layer if you become too warm and pick them up after your run if you do an out and back course. The layer closest to your body should be made of a synthetic wicking material such as DryFit, Thinsulate, CoolMax, polypropolene or silk. This will wick the seat away from your bod, keeping you dry and warm. Summer First a hat with a visor is a good choice because it keeps the sun out of your eyes but also shields dirt, sand and rain on the run. Light color with breathable mesh allow the moisture to escape from the head. Sunglasses keeps the sun out of the eyes and relaxes the face. Sunglasses can be used at any time of the year even on bright sunny days in winter. Those with prescription often benefit from Transistion lenses that change with the changes of the sun during long distance races and training. Avoid plastic prescription lenses and air for metal frames with nose pads for glasses wearers. The frames shrink in the winter and the sweat in the summer makes them fall off your face. Another option is to buy prescription sports glasses. Sun block with SPF 30 or higher will protect your skin from sun damage and keep you cooler with a generous portion applied to the skin. Using plain chap stick to the brows and lips protect the areas from excessive sweat and allow you to be comfortable in the run. Shorts that are not made of cotton are essential with nylon, Coolmax or technical fiber. Tightness of shorts are a person’s own preference. The only caution is to make sure that they are made of breathable and easily moved material. The advantage of loose fitting shorts with pockets is that they will also transition to mid-fall weather fall tights and that the shorts with pockets will work well for storing lots of gels, shots, and beans for long distance events like marathons and long distance training. Socks that are not made of cotton will avoid blisters during the run. Using polyester, cool-max or acrylic are the best choices. Synthetic blend clothing is the best choice such as a polyester blend, Cool Max or Dry Fit because it wick moisture away from the skin so cooling can occur. The lighter and thinner clothing the cooler run you will have. Also remember that the amount of clothing is a personal preference or sex and that no runner has the same tolerance for cold or heat. Other factors such as illness, stress or weight gain or loss will change your preference for running attire. A good way to prepare for long distance events is to try various clothing and see on short runs what will help you get through that particular run. Talking to your fellow running friends helps you choose proper clothing and your local running store. Sometimes you can save money on some items of clothing but clothing that lasts typically comes from a sports specialty store. A good rule of thumb is that when you start running you should be cold to begin with and that your body will be warmer twenty degrees than the temperature is outside. How cold it is not important as what the weatherman says that the temperature feels in those conditions. Last things to avoid running is cotton, a heavy coat in winter because it will make you sweat and slow you don and be too cool when you take it off. No shirt in the summer will allow sunburn even with lotion and proper fabric can add as a cooling effect with taking moisture on a hot day from the body. Too much sunscreen can interfere with sweating and socks that are too thick can increase the chance of a black toenail or blister. Now you have no excuse to jump on the treadmill! Get outside and enjoy the weather. And don’t forget to have fun as you run! Asthma and Exercise Over 25 million people in the United States alone suffer from asthma. The incidence of asthma in Americans has gone up 75% in the last fifteen years due to urbanization. Seventy percent of those who suffer from asthma also suffer from allergies. Asthma accounts for one-quarter of all emergency room visits in the United States each year, and the costs associated with asthma in the US add up to $18 billion annually. Prescription drugs represent the largest single direct medical expenditure of over $5 billion each year. Children suffer from asthma at a rate of four times as much as adults, and the incidence of asthma in children has gone up 160% since 1984. Asthma seems to have a link to ethnicity, gender, and can be inherited. Asthma prevalence is 39% higher in African Americans than in whites. The prevalence of asthma in adult females is 35% greater than the rate in males. Approximately 40% of children who have asthmatic parents will also develop asthma. Asthma is an airway disease caused by swelling of the smooth muscle of the airways and an increased secretion of the mucus membranes. It is referred to as a chronic obstruction pulmonary disease. It is reversible, if controlled by medication, but it cannot be cured. Most asthma attacks are not life threatening and individuals usually recover within 30 to 60 minutes without treatment after an asthma attack. Signs of asthma include coughing, gagging, allergic reaction to dust, pollen, chemical substances, smoke, and air pollution. Wheezing, tightness, or a burning sensation in the chest, abdominal pain, headaches, fatigue, stress, and shortness of breath are common signs of asthma. Cold air is a common trigger for asthma, as are changes in humidity or temperature, household cleaner fumes, perfume, flowers, medicines, and colds and flu. Aspirin and ibuprofen can also cause asthma to worsen in some individuals. Some food-related asthma problems such as eating celery, carrots, egg whites, bananas, shrimp, and foodstuffs can increase the chance of an asthma attack. Under a doctor’s care, medications can be effective in controlling asthmas. Inhalers, peak flow meters, and asthma and allergy medicine can all help control asthma. Using an inhaler from 15 to 20 minutes before activity should help control asthma and the effects of the inhaler should last 4-6 hours after the exercise. A peak flow meter measures air expelled from the lungs. More than a 10% drop in airflow resistance indicated the possibility of an asthma attack. The two main types of asthma medicine are quick-relief or rescue medicines, to relieve symptoms after they begin, and controller medications, to prevent asthma symptoms from arising in the first place. Exercise may still be performed under a doctor’s care. Low intensity cardiovascular activity should be done first at 40-70% of a target heart rate for 5 to 10 minutes until person's ability to breathe is tolerates exercise. Short bouts of activity should be done with 4-6 minute intervals and a five-minute rest interval between sets to gradually adjust to the workload. Deep breathing from the nose may help. When signs of an asthma attack occur, the exerciser should relax, rest, and discontinue exercise for 10 minutes until after the attack. The individual should drink warm water, and if there are doubts about the severity of the attack or if the individual’s skin or nails turn blue, medical help should be sought immediately. People with asthma may still exercise. Exercises for asthma sufferers should include low-impact aerobic activities such as biking, hiking, golf, baseball, softball, gymnastics, and shorter track and field events such as walking and swimming. Many individuals who suffer from asthma prefer swimming because of the warm environment and because it is a low-impact exercise. Anaerobic activities good for asthma suffers should include weightlifting, pilates, and yoga. High intensity activities that are aerobic should be introduced gradually. These exercises include running, hockey, golf, cross-country skiing, ice skating, other cold weather sports, soccer, volleyball, wrestling, and basketball. Air quality for sufferers can be checked by reviewing weather conditions on the Internet, TV, or in the local paper. During cold, dry, or polluted days, an asthma sufferer may deter attacks by exercising inside. During cold weather, a face mask may help if the individual prefers to exercise outside. Most individuals learn to control their asthma and are able to enjoy high-impact activities. Famous athletes such as Jackie Joyner-Kersee (track and field), Jerome Bettis (NFL running back), Amy Van Dyken ( swimming), Dennis Rodman (NBA basketball), and Ray Bourque ( NHL hockey) all enjoy the benefits of high- impact exercise and have asthma. Asthma cannot be cured, but it can be controlled. Under the care of a physician and a trainer, exercise is still possible and enjoyable. References: Asthma: Run with it http://www.roadrunnersports.com/rrs/content/content.jsp? contentId=300078 Aerobics and Fitness Association of America, Sherman Oaks, CA: Fitness Theory and Practice. Aerobics and Fitness Association of America, 2002 American Council on Exercise, Personal Trainer Manual, San Diego, CA: ACE Fitness, 2000. Asthma Statistics http://www.aaaai.org/media/resources/media_kit/asthma_statistics.s tm http://www.nhlbi.nih.gov/health/prof/lung/asthma/asthstat.pdf Exercise-Induced Asthma http://www.emedicinehealth.com/exercise- induced_asthma/article_em.htm http://kidshealth.org/parent/medical/asthma/exercise_asthma.html Hatfield, Fredrick C., Fitness the Complete Guide, Santa Barbara, CA: 2004. Triathlete Check List Prerace List • Tri-suit • Swimsuit • Sports Bra • Body Glide • Vaseline • Energy Gel, Bean, Supplements • Towel • Water Bottle ( at least one for run and bike as well as another to wash off your feet after the swim.) • GPS and or digital watch • Toilet Paper • Heart Rate Monitor • Timing Chip • Registration Form • Money • Wallet • License • Anti-fog spray for sunglasses and goggles • First Aid Kit • Bandage • Antiseptic • Instant Hand Sanitizer, or wipes or Baby wipes • Ibuprofen • Aspirin • Naproxen • Sunscreen • Sports Drinks • Map • Race Number on bike and running/bike event • Permanent marker for arm and legs • Spare Tire • USAT Membership Card • Triathlon Transition Bag Swim • Wetsuit • Pam cooking spray ( to aid in wetsuit removal) • Goggle and Back up pair • Contacts • Sunglasses • Prescription Glasses • Throwaway Flip Flops • Garbage Bag to wear before swim • Swimming cap • Suit or Tri-suit Bike • Helmet • Bike Shorts • Cycling Shirt • Bicycle • Shoes with cleats • Socks • Sunglasses • Water bottle • Cage • Road Repair Kit for Bike • Bike Pump • Cycle Gloves • Seat bag • Energy gel • Energy bar • Water bottle or Camelback • Bike number on bike • Headband or Hat Run • Running shoes • Speed Laces or Lace locks • Racebelt with number on it • Running Hat or visor • Running shorts • Running shirt • Singlet • Energy gel • Energy bar • Water bottle or Camelback Post-race • Wipes • Warmer and dry clothing • Camera • Sandals • Cell Phone References Houston Racing http://www.houstonracing.com/faq.html One Tri http://www.onetri.com/newsdesk_info.php?newsdesk_id=3 Packing for a Triathlon http://coachlevi.com/racing/swim-bike-run-triathlon-equipment- packing-checklist/ Race Checklist http://triathlon.racechecklist.com/ Run the Planet http://www.runtheplanet.com/trainingracing/triathlon/triathlonchec klist.asp Triathlon Equipment http://www.rgrtraining.com/articles/trigear.php Triutah http://www.triutah.com/downloads/trichecklist.pdf How to Pack for the Gym Here is an exhaustive list of items you might find helpful at the gym. Recently I joined a new gym but forgot some of the items I need to wear to work. This is a long list to help you. So get ready to work out and don’t forget the important things at home. Dufflebag that is lightweight, foldable, with lots of pockets outside of the bag for storage of jewelry, toiletries and small items. Membership Card Towel for gym and shower Washcloth Water Bottle Money for the vending machine Protein Bars, Gels, Creatine ( if using supplements) Hair band, clips, or hair rubber bands Sanitary Napkins, Tampons ( Women) Secure part of the bag to store your key. Many centers allow you to have someone hold your keys as you workout Carabiner Clips Combination Lock Shampoo Conditioner Hair gel Razor Deodorant Makeup Floss Toothbrush Toothpaste Facial cleanser, toner, moisturizer Hand cream Soap or body wash T-shirt Shorts Sweats Sweat shirt Weight gloves Weight belt Weight training log Wrist wraps Knee wraps Cardio training log Pencil or Pen Hairbrush Comb Hair dryer Curling Iron Hair clips Shower cap Bobby pins Hair Rubberbands T-shirt Sweatshirt Sweatpants Shorts Cross-trainer, Running, Biking Shoes Two pairs of socks incase one gets wet Work attire Swim goggles Swim cover-up Swim shoes Flip flops for shower MP3 player Headphones Stopwatch or watch Clorox Wipes ( to clean down equipment) References: What to pack in your gym bag http://familyfitness.about.com/od/productsandequipment/qt/pack_gym _bag.htm http://health.learninginfo.org/gym-bag.htm How to Pack a Gym Bag for a Woman http://www.ehow.com/how_2310793_pack-gym-bag-woman.html How to Pack the Perfect Gym Bag http://www.ehow.com/how_4936938_pack-perfect-gym-bag.html How to Pack for the Gym http://www.wikihow.com/Pack-Your-Bag-for-the-Gym-or-Health-Club Race Day Preparation for Your Next Half Marathon or Marathon: Top 21 Things You Need to Know Before Your Next Race! By Christina Chapan A marathon or half marathon is a great event in anyone’s life. You can help make your race day more enjoyable and minimize race day jitters by preparing for the race in advance. This list of twenty-one things will help you remember what you need to make the race day memorable! 1. The Expo is a lot of fun. If you can, try to visit the expo a few days before the race to try the new bars, drinks, and products. You don’t want to try new foods or drinks the day or night before you race. If you purchase any equipment at the expo, do not expect to use it at the race. You don’t want to be wearing uncomfortable new clothes or a running watch you can’t quite figure out how to use during the race. Save new equipment for the future. Make sure to load up on freebies, fun, and motivation. Talk to speakers, but try to minimize the time you spend standing. It is also more fun to go with a friend or to make a new friend at the expo and explore it together. You will find many interesting people at the expo. Don’t be afraid to talk to people and find out their interest in and motivation for the race. Some friendships you make at, or preparing for, marathons last a lifetime. 2. Food is another important thing to think about for marathon preparation. Some runners suggest you cut out raw vegetables the day before, avoid salty or oriental food, and get plenty of healthy, simple carbohydrates. If you stay at a hotel, be sure to bring your own food. It is important to know what your body can handle for a long distance. Runners that I have talked to like oatmeal, Gatorade, string cheese, a piece of toast, a peanut butter and jelly sandwich and hard boiled eggs. If you tested the food by eating an hour or two before your long runs, you should be all set. 3. Expert marathoners disagree on how early you should get to the race. If you stay close by, check to see how many people are registered for the race. I ran one race that was across the street from my hotel, and I just had to walk across after a last minute potty break and was all set. The recent marathon that I participated in required runners to be in the chute 45 minutes before the event, and I arrived two hours before the race. 4. Supplies are essential for the race. Racing shoes (These must be shoes you have been tested on a long run and have been running in for at least three weeks.) Race Socks (Two pairs that have been washed and used in long races in the past.) Race Singlet or appropriate race outfit (Avoid 100% cotton; instead, wear fabric with a dry weave wicking or Coolmax clothing.) Safety Pins to attach your race number Racing Bib (Put your name on your bib. It is energizing to hear crowds call your name while you are running.) Goo Gloves Snack (beans, fig bars, granola bars, or your favorite foods tested on a long run) Sunscreen Body Glide Analgesic Fuel Belt with Gatorade and Water (The last two marathons that I have run in Chicago have run out of both!) Race Watch/GPS Heart Rate Monitor Rain Gear Sweatbands and Headbands Sunglasses Towel Change of Clothes Sandals/Crocs for after the race Bandana, knit cap or racing hat Tape Bandages Breathe right strips Orthotics Cell phone Small Container with Ice to use for any injuries after the race Map of the course (Especially if the marathon is small or the race is called and you still want to finish. Some race officials and websites offer you a map of the course.) Bus and train schedule (This is essential if you need an alternate way home from a race. Recently, I ran a race in which my ride left without me. Backup plans are a must.) Charity/Tent Band (If you have a specific place to go after the marathon.) Running Chip Vaseline Nip Guards Large Garbage Bag for rain cover Race Straw Plastic Bag for wet clothes Chapstick Toilet Paper and Kleenex Key Clip or necklace for your keys 5. Keep medical information on your shoe or in a necklace. Include all important numbers to call in an emergency, your blood type, medical conditions, etc. 6. It can be impossible to find a bathroom during a marathon and sometimes you have to be creative when Mother Nature calls. If possible, run with a buddy. That person can help spot bathrooms or even provide some privacy when you use a bush or alley in an emergency. 7. Bring hand wipes and hand sanitizer. Eight percent of germs are spread by touching hands and other people will be jostling you, shaking your hand, and touching you on race day. 8. Put your racing number and chip on the night before. 9. Put all of your clothing and supplies in one place the night before so that you can jump into your outfit and do a quick check of all your supplies. It often helps to make a list of what you need so you can check it the morning of the race. Also, plan for a thirty-degree change. There is nothing wrong with having two or three good outfits for a change in the weather. This is essential for a fall or spring marathon. 10. Bring an outfit you can throw away at the start if you are standing in the cold for a long time. A thrift store is a great place to pick up your outfit. 11. Do not skip medicines. 12. Get to bed early the two days before the race. You will run better if you are well rested. 13. Keep track of the weather. It is easy to see what the weather will be like daily by checking a weather website. It will be able to show you the current and race day conditions. 14. Wake up early and wake up slowly on the day of the race. Set two alarm clocks (with batteries!) for the day of the race. 15. If the race is nearby, try to do a short warm up. If you have far to walk to the race, that walk can serve as your warm-up. 16. Stay relaxed, stay positive, and don’t stress about details. Visualize your success and mentally prepare for walls and mental roadblocks during the race. 17. Smile a lot. A good attitude helps you during a long run or race and encourages others around you. You will get more smiles than you give. 18. Have a plan for those watching you during the race. Make sure that they have a map and a sign and that they know what outfit or outfits you may be wearing. Ask them what they will be wearing and keep an eye out for them. (Recently, I wore a yellow bandana at a race, and it was really easy for my friends to spot me.) 19. Make sure you are well hydrated during the week before the race. 20. Plan an alternative way to get home. Emergencies happen, and it is rare but sometime runners can get stuck at an event. It is nice to know the train route home or have an alternative buddy on standby to take you home. 21. Pray. Pray for the race, the runners, the volunteers, and the medical teams that will be treating the injured and critically ill. No matter what the outcome of the race is, be thankful for the opportunity to compete and for the gift of being able to run! References Scott Barrios, D. (2000). Runner’s world complete book of women’s running: the best advice to get started, stay motivated, lose weight, run injury-free, be safe, and train for any distance. New York: Rodale. Marathon Checklist http://www.prairienet.org/running/Marathon_training/MarathonCheckl ist.htm Marathon Checklist http://www.anaerobic.net/resources1.html Marathon Preparation http://www.clevelandclinic.org/health/health- info/docs/2100/2120.asp?index=8930 Griffith Joyner, F., & Hanc, J. (1999). Running for dummies. Foster City, CA: IDG Books Worldwide, Inc. Robbins, W., & Vilines, A. (2006). The everywoman’s guide to marathoning: inspiration and training for beginning to advanced running. Park Ridge, IL: Palandech Publications Group, Inc. ------------------------------------------------------------------ -------------- Christina Lee Steele Chapan is a certified personal trainer with four certifications from ACE, ISSA, AFAA and SCW. She specializes with fitness for children and those with special needs. In addition to attaining her certifications, she is also an elementary and special education school teacher with a B.S. in Elementary Education, a minor in Biblical Studies from North Central University, an endorsement in Special Education, and an M.A. in Curriculum and Development from Governors State University. Her passion is for training the future of tomorrow. She is available for training, speaking and writing. Please visit her website at: Fit 4 Fun – http://worknotes.com/IL/Chicago/Fit4FunKidsFitness/ Running in the Elements Some runners are dedicated to their sport, no matter the weather. Those who exercise in adverse conditions with common sense are less prone to injury if they run all year long. Plus, they get to enjoy the benefits of cardiovascular conditioning, increased caloric burn, and better appreciate the outdoors. But there are risks in any sport. Runners can mitigate those risks with a little bit of advance preparation. These recommendations should help keep you safe when running in the rain or snow. Running in the Rain Listen to the weather reports. Runners should avoid running in the rain when there is lightning and should be cautious if they hear thunder. It is better to run around your block a few times than to venture out further and risk getting caught in a thunderstorm and struck by lightening. Other options include shortening your workout and hitting the gym for a treadmill run if weather conditions will be treacherous. Weather.com and Weatherbug.com offer up to date weather conditions, including temperature, humidity, and wind conditions. Entering your zip code will give you up to date information. Consult these sites when you are packing for a destination run. Even in mild conditions ,hypothermia can occur. Any body temperature that falls below 95 degrees results in loss of mental consciousness and a deficit of blood pressure and 91 degrees or lower results in limbs becoming immobile with unconsciousness. When running in the rain, wear a cap with a breathable bill. This will help keep sweat from running down your face and help heat pass away from your head. It will also help keep rain off your face. Water resistant scarves also work as well. Have at least two towels for the car: one for drying off after the race and the second to put on your seat to keep your car dry. This is especially helpful if you are not able to change after a race. If you cannot stay inside a building when waiting for a race to begin, sit under an awning or wear a disposable garbage bag or garment bag, and wear plastic shopping bags around your feet. Cut out two openings in the bag for your arms. Remove plastic attire before running, however. Your body needs to breathe. During a recent race, I checked in my raincoat separately right before the race because I had checked in my gear bag with my friends prior to the run. How to Run in Snow and Ice Fresh, unpacked snow that is less than 4 inches deep is excellent for running. Run during the day, and if you must run at night, be sure to carry a light to see icy spots. Focus on your running and avoid distractions such as listening to an ipod or musical device. If you cannot run without music, run with only one earpod. Keep your eyes on the road and constantly scan for icy spots. Slow down your speed and cut back on your mileage. You are already getting an aerobic and strength workout when you run in trail snow. Beware of objects "ice , logs, and rocks" hidden under the snow. Be cautious when running up and down hills; there may be a layer of ice underneath. Don't run on ponds or lakes even if they have been proven to be safe for walking. Avoid black ice at all costs. Consider running on the street instead of the trails if there is any ice. Consider sacrificing speed for safety by using snow shoes or Yaktrak and inexpensive traction devices you simply stretch over your regular shoes or boots to safely walk or even run on ice and packed snow the same way you do on dry payment. Shoes with trail tread are also useful in snowy conditions. Consider having different kinds of shoes for various types of weather. A good running store can guide you in your quest for a pair of safe running shoes. Wear wool socks in two layers to keep your feet warm. Smartwool socks are great to use when the temperature reaches 30 to below zero temperatures. Dress in layers and cover up extremities such as fingers, ears, cheeks, chins, wrists, and toes since they are especially prone to cold. If part of your body hurts or is cold, adjust clothing or consider cutting your run short for safety. Dress in layers and use items that have zippers so you can take them off and wrap them around your body as you get warm. Make sure that they are the kind that can be taken off and then put on again if necessary. Consider wearing a hoodie, hat, or skimask. They wisk moisture away from the skin. Wear at least three layers on your upper body: a dry weave long or short-sleeve shirt, another layer of dry fit material and a sweatshirt or light running coat. Mittens are better than gloves because they force your fingers to stay together for warmth. Hand warmers such as Grabber Mc Coal have guaranteed seven hours of warmth in each packet. They also work well to keep your feet warm. Even in the snow, sunglasses are essential to reduce glare. General Considerations When running in rain and snow, it is important to dress for the conditions. Runners should avoid cotton at all costs because it absorbs both rain and snow. The heat and wet from cotton moves from the outer layer to the skin of the body. Dri-fit, Gore-Tex, Cool Max, polypropylene, and wicked athletic clothing (from underwear to outerwear) allows the moisture from the individual and from the elements to stay outside of the body and lay on the outer part of the clothing. Underarmor, Breath Thermo , and Race Ready make light and breathable clothing that traps heat but keeps the body dry, warm, and comfortable during rainy and snowy conditions. It also wicks the moisture away from the body. Wind and water resistant clothing is also important for a jacket, vest, or outer layer. Wearing a waterproof slicker will trap the heat and make the runner hot in wet conditions. Socks that have wool will keep you dryer and warmer as they wick the water away from your shoes and feet. Smartwool makes socks that are perfect to use as one layer or multiple layers to run smoothy and stay warm. Shoes that have cushioned soles , have plenty of support and traction, and that are not worn daily are best in any precipitation conditions. Brooks, Asics, Addias, Nike, and New Balance have a nice assortment of shoes for many body types and running conditions. When you have finished the run be sure that you not dry your wet shoes in the dryer. Instead, stuff them with newspaper to keep their shape. Remove orthotics immediately after a run to maintain their shape and to allow them to dry faster. Clothing that is brightly colored is easier for drivers to see in the rain and snow. Headlamps, small flashlights, and flashing shoe lights make you more visible to motorists. Outerwear such as bright orange and yellow vests and wrist and ankle bands reflect bright street and vehicle lights. Clothes should be in layers and the runner should dress twenty degrees warmer than the current conditions to avoid overheating. Use petroleum jelly or Body Glide to help protect those areas that rub and chafe. This rubbing increases during wet conditions such as rain or snow. Be aware of your surroundings. Avoid puddles and ice and keep a longer distance between you and cars. It is better to sacrifice time than your body. Drink plenty of water. You can dehydrate just as fast in snow and rainy weather as you do on a hot summer day. Gels, bars, and beans help keep your energy up as you put extra strain on your body running in averse conditions. Even on the trail, be aware of other runners, cyclists, skiers, and skaters. They will need more time to stop in adverse conditions. Watch the wind. You are more prone to frostbite and hyperthermia when you run in cold or wet weather. After you run, be sure to get inside and change into dry clothes. Take a shower, sauna, or bath. This will ensure that you will stay warm. Any drop of three degrees to the body's temperature can cause physical affects. Carry your cell phone in a plastic ziplock bag. If you run into trouble, a phone call will quickly bring you the assistance you need. Family, friends, the local police, and rangers at forest preserve are great numbers to store inside your cell phone. When running in your neighborhood, have safe places that you can stop in an emergency such as a friendly local business or friend or neighbor's residence. A longer dynamic warm-up is important in conditions of rain. High steps, slow jogging, kicks, and fast walking is effective. Stretching after five minutes is also beneficial. You may want to consider joining a running club or running with friends. This will help you stay committed to your training and will help keep you safe on the trails and streets. If you want to avoid using your treadmill for a run, get outside, brave the elements, and find out what is fun in an outside run! How to Jog in Cold Weather http://www.wikihow.com/index.php? title=Jog-in-Cold-Weatherprintable=yes How to Keep Running in the Snow Season http://www.wikihow.com/index.php?title=Keep-Running-During-Snow- Seasonprintable=yes How to Run in the Trail Snow http://www.ehow.com/PrintArticle.html?id=14506 Running in the Rain http://www.ehow.com/PrintArticle.html?id=8929 http://www.nyrrc.org/nyrrc/mar01/training/raintip.html http://running.about.com/od/coldweatherrunning/tp/rainyrunstips.ht m Running in the Snow http://www.runningonline.com/zine/Seasonal/Winter/119.sht Tips for Running on Snow and Ice http://arunshanbhag.com/2008/02/15/running-on-ice/ Race Day Preparation for Your Next Half Marathon or Marathon: Top 21 Things You Need to Know Before Your Next Race! By Christina Chapan A marathon or half marathon is a great event in anyone’s life. You can help make your race day more enjoyable and minimize race day jitters by preparing for the race in advance. This list of twenty-one things will help you remember what you need to make the race day memorable! 1. The Expo is a lot of fun. If you can, try to visit the expo a few days before the race to try the new bars, drinks, and products. You don’t want to try new foods or drinks the day or night before you race. If you purchase any equipment at the expo, do not expect to use it at the race. You don’t want to be wearing uncomfortable new clothes or a running watch you can’t quite figure out how to use during the race. Save new equipment for the future. Make sure to load up on freebies, fun, and motivation. Talk to speakers, but try to minimize the time you spend standing. It is also more fun to go with a friend or to make a new friend at the expo and explore it together. You will find many interesting people at the expo. Don’t be afraid to talk to people and find out their interest in and motivation for the race. Some friendships you make at, or preparing for, marathons last a lifetime. 2. Food is another important thing to think about for marathon preparation. Some runners suggest you cut out raw vegetables the day before, avoid salty or oriental food, and get plenty of healthy, simple carbohydrates. If you stay at a hotel, be sure to bring your own food. It is important to know what your body can handle for a long distance. Runners that I have talked to like oatmeal, Gatorade, string cheese, a piece of toast, a peanut butter and jelly sandwich and hard boiled eggs. If you tested the food by eating an hour or two before your long runs, you should be all set. 3. Expert marathoners disagree on how early you should get to the race. If you stay close by, check to see how many people are registered for the race. I ran one race that was across the street from my hotel, and I just had to walk across after a last minute potty break and was all set. The recent marathon that I participated in required runners to be in the chute 45 minutes before the event, and I arrived two hours before the race. 4. Supplies are essential for the race. Racing shoes (These must be shoes you have been tested on a long run and have been running in for at least three weeks.) Race Socks (Two pairs that have been washed and used in long races in the past.) Race Singlet or appropriate race outfit (Avoid 100% cotton; instead, wear fabric with a dry weave wicking or Coolmax clothing.) Safety Pins to attach your race number Racing Bib (Put your name on your bib. It is energizing to hear crowds call your name while you are running.) Goo Gloves Snack (beans, fig bars, granola bars, or your favorite foods tested on a long run) Sunscreen Body Glide Analgesic Fuel Belt with Gatorade and Water (The last two marathons that I have run in Chicago have run out of both!) Race Watch/GPS Heart Rate Monitor Rain Gear Sweatbands and Headbands Sunglasses Towel Change of Clothes Sandals/Crocs for after the race Bandana, knit cap or racing hat Tape Bandages Breathe right strips Orthotics Cell phone Small Container with Ice to use for any injuries after the race Map of the course (Especially if the marathon is small or the race is called and you still want to finish. Some race officials and websites offer you a map of the course.) Bus and train schedule (This is essential if you need an alternate way home from a race. Recently, I ran a race in which my ride left without me. Backup plans are a must.) Charity/Tent Band (If you have a specific place to go after the marathon.) Running Chip Vaseline Nip Guards Large Garbage Bag for rain cover Race Straw Plastic Bag for wet clothes Chapstick Toilet Paper and Kleenex Key Clip or necklace for your keys 5. Keep medical information on your shoe or in a necklace. Include all important numbers to call in an emergency, your blood type, medical conditions, etc. 6. It can be impossible to find a bathroom during a marathon and sometimes you have to be creative when Mother Nature calls. If possible, run with a buddy. That person can help spot bathrooms or even provide some privacy when you use a bush or alley in an emergency. 7. Bring hand wipes and hand sanitizer. Eight percent of germs are spread by touching hands and other people will be jostling you, shaking your hand, and touching you on race day. 8. Put your racing number and chip on the night before. 9. Put all of your clothing and supplies in one place the night before so that you can jump into your outfit and do a quick check of all your supplies. It often helps to make a list of what you need so you can check it the morning of the race. Also, plan for a thirty-degree change. There is nothing wrong with having two or three good outfits for a change in the weather. This is essential for a fall or spring marathon. 10. Bring an outfit you can throw away at the start if you are standing in the cold for a long time. A thrift store is a great place to pick up your outfit. 11. Do not skip medicines. 12. Get to bed early the two days before the race. You will run better if you are well rested. 13. Keep track of the weather. It is easy to see what the weather will be like daily by checking a weather website. It will be able to show you the current and race day conditions. 14. Wake up early and wake up slowly on the day of the race. Set two alarm clocks (with batteries!) for the day of the race. 15. If the race is nearby, try to do a short warm up. If you have far to walk to the race, that walk can serve as your warm-up. 16. Stay relaxed, stay positive, and don’t stress about details. Visualize your success and mentally prepare for walls and mental roadblocks during the race. 17. Smile a lot. A good attitude helps you during a long run or race and encourages others around you. You will get more smiles than you give. 18. Have a plan for those watching you during the race. Make sure that they have a map and a sign and that they know what outfit or outfits you may be wearing. Ask them what they will be wearing and keep an eye out for them. (Recently, I wore a yellow bandana at a race, and it was really easy for my friends to spot me.) 19. Make sure you are well hydrated during the week before the race. 20. Plan an alternative way to get home. Emergencies happen, and it is rare but sometime runners can get stuck at an event. It is nice to know the train route home or have an alternative buddy on standby to take you home. 21. Pray. Pray for the race, the runners, the volunteers, and the medical teams that will be treating the injured and critically ill. No matter what the outcome of the race is, be thankful for the opportunity to compete and for the gift of being able to run! References Scott Barrios, D. (2000). Runner’s world complete book of women’s running: the best advice to get started, stay motivated, lose weight, run injury-free, be safe, and train for any distance. New York: Rodale. Marathon Checklist http://www.prairienet.org/running/Marathon_training/MarathonCheckl ist.htm Marathon Checklist http://www.anaerobic.net/resources1.html Marathon Preparation http://www.clevelandclinic.org/health/health- info/docs/2100/2120.asp?index=8930 Griffith Joyner, F., & Hanc, J. (1999). Running for dummies. Foster City, CA: IDG Books Worldwide, Inc. Robbins, W., & Vilines, A. (2006). The everywoman’s guide to marathoning: inspiration and training for beginning to advanced running. Park Ridge, IL: Palandech Publications Group, Inc. ------------------------------------------------------------------ -------------- Christina Lee Steele Chapan is a certified personal trainer with four certifications from ACE, ISSA, AFAA and SCW. She specializes with fitness for children and those with special needs. In addition to attaining her certifications, she is also an elementary and special education school teacher with a B.S. in Elementary Education, a minor in Biblical Studies from North Central University, an endorsement in Special Education, and an M.A. in Curriculum and Development from Governors State University. Her passion is for training the future of tomorrow. She is available for training, speaking and writing. Please visit her website at: Fit 4 Fun – http://worknotes.com/IL/Chicago/Fit4FunKidsFitness/ |
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