- Running for Kids
- Shin Splints
- Preventative Exercise for Plantar Faciitis
- Plantar Faciitis
- Strength Training for the Long Distance Runner
- Dynamic Warmups
- Long Distance Running Core Exercises
- Girls on the Run
- Overtraining: Facts to Know
- Lower Back Pain
Running for Kids
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!
Shin Splints
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
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/plantarfaciitis.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
Strength Training for Runners
Strength training is essential to the overall fitness of any
runner. Just as specific drills are important to the runner�s skill,
strength training is important for the total health of any runner. It builds
balance, coordination, endurance, and strengthens muscles, tendons, and the
skeletal structure. Strength training also builds up immunity to the
breakdown of tissue that occurs during the rough training associated with
running, including speed and long distance training. It also enhances the
effect of warm-ups patterns and helps prevent many running injuries
including Achilles tendonitis, back pain, calf strain, chronic exertional
compartment syndrome, it band injury, and helps control plantar facittis.
Strength training help with the stronger push off during the beginning of
running, develops a longer, more correct running form, has a positive
effect on eccentric warm-ups, develops a tougher core, and improves the
body�s ability to handle more force and abuse during vigorous exercise.
Strength training also builds lean muscle tissue and enhances greater
calorie expenditure by creating less fat tissue. In addition, the calorie
burning effects of strength training last several hours after completion of
the exercise.
A good strength training program consists of an in-season and off-season
program. During the in-season program, if a person runs four or more times a
week, it is recommended that weight training be once or twice a week for a
few hours before or after running. During the off-season when the athlete
spends more time indoors and limits his running to three times a week,
weight training can be added for three days a week. Experts agree that all
body parts should be included in the weight training program, with
repetitions between 10-15 for each major muscle group. Exercises can be
varied with sitting, standing, and using a stability ball to add muscle
recruitment.
Some great exercises for strength training include:
Leg
Squats
Good Mornings
Lunges (with and without weights)
Leg Presses and Curls
Back
Good Mornings
Rows
Dumbbell Shrugs
Shoulders
Shoulder Raises
21s (for all parts of the shoulder)
Chest
Chest Press
Pushups
Incline Chest Press
Chest Flies
Biceps
Bicep Curls
Hammer Curls
Triceps
Overhead Seated Triceps Extensions
Skull Crushers
Don�t forget the little muscles too.
Wrist extension and flexion curls for the wrists, and calf raises and
extensions for the tibablis anterior, soleus, and gastronemious.
References:
Dr. Stephen M. Prubit�s Sport Pages: Strength Training Principals for
Overall Fitness
http://www.drpribut.com/sports/strengthprinciples.html
Pearl, Bill (2005), Getting Stronger, Bolina,: CA Shelter Online (2005)
Strength Training for Runners
http://sportsmedicine.about.com/od/runningworkouts/a/strenth_runners.htm
Strength Training for Runners
http://www.fitnesssports.com/Strengthtraing.html
Strength Training for the Long Distance Runner
http://www.bodybuilding.com/fun/maki7.htm
Dynamic Warmups
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
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.
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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
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
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.aspx?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