I'm at the beach for the weekend and went for a beautiful run this morning along the bay. I must have been enjoying the view a little too much because I didn't see a bump in the road and completely wiped out. Embarrassed, I jumped up quickly and then realized that the skin from the lower half of my left palm and elbow was now on the pavement. Ouch. Often someone or something else -- a cyclist, runner, or bad conditions -- is to blame for a wipe-out, but sometimes it's just our own clumsiness. Follow these tips to help prevent falls during your runs: Pay attention. Keep your head up and look ahead -- about 10 to 20 feet in front of you. Try not to look down at your feet, so you can see what's coming. Not only is this important for your safety, it's also proper running form . This is especially important when running on trails , when you can hit obstacles such as rocks, roots, logs and branches. Be careful on the downhills. Many falls occur on the downhill, so be extra careful when running downhill. Control your speed and keep your head up, so you can avoid obstacles. Make sure your shoes are tied. This sounds like common sense, but I'm surprised at how many runners I see with dangling shoelaces. Most shoelaces on running shoes are extra long, so be safe and double-knot them. Watch out for cyclists and other runners. Avoid collisions (and subsequent falls) with other runners or cyclists by always being aware of your surroundings and practicing good communication. If you're approaching another runner or cyclist and need to pass them, communicate with him and let them know on which side you're trying to pass. Before you stop or turn around, look back and make sure your path is clear. Use extra caution at race starts. I've seen so many falls at the beginning of races. Runners often stumble when they try to pass slower runners, get jostled by the crowds, or trip over a water bottle or piece of clothing that someone discarded at the start. When you line up at a race start, make sure that you're in the right position for your pace and be on the lookout for discarded items. Same goes for water stops, too. Crowds and wet, slippery pavement make hydration stops another common wipe-out zone. Watch for runners stopping suddenly at the water stops and look for big puddles of water. And, although it's OK to throw your cup on the ground at a water stop, you should try to toss it where other runners can't trip over it. More: Watch Your Step originally appeared on About.com Running & Jogging on Saturday, September 4th, 2010 at 20:12:07. Permalink | Comment | Email this
Headed off to college? You may be worried about that dreaded "freshman 15", the weight gain that some college students gain in their first year. Running is a great way to help avoid putting on some extra weight, and college campuses are the perfect environment for encouraging a running habit. Most campuses have some paths or a track for outdoor running, as well as treadmills and possibly an indoor track for bad weather or night running. Find out if your school has a running club, and ask around on campus to see if anyone is looking for running partners. Even if you're not in college, Fall is a time when weight gain can sneak up on you, as you become less active because of a busier schedule, less daylight, and colder weather. Here are some tips for avoiding weight gain: Take a fitness or nutrition class. Whether you're enrolled in college or not, sign up for a fitness and/or nutrition class. Check with your local community college or recreation department to see what kind of adult education/fitness programs they offer. You'll not only learn something new, but paying for a course will help keep you motivated and committed to a healthy lifestyle. De-stress yourself. Stress can easily lead to weight gain, as many people turn to food when they're stressed-out. If you feel yourself getting tense, go for a short walk (not toward the kitchen.) You'll distract yourself from any food cravings you might be feeling and you'll improve your mood with the exercise. Have healthy snacks on hand. Whether you're working, studying for exams, or watching football games on TV, have some healthy snacks, such as fruits and vegetables available, so you're not tempting to go overboard on high-calorie snacks. More: How to Avoid the Freshman Fifteen originally appeared on About.com Running & Jogging on Thursday, September 2nd, 2010 at 22:40:44. Permalink | Comment | Email this
It's that time of year again. Even if you're not heading back to school, it's still a great time to get into the "back-to-school" spirit and brush up on some basic running skills. Whether you're a new or experienced runner, it never hurts to review running concepts. I've been running competitively now for more than 25 years and I feel like I'm still learning new techniques to improve my running. Check out these running tips: If you're not heading back to the classroom, but would love to still take a "class", check out these email-courses: Back to School originally appeared on About.com Running & Jogging on Monday, August 30th, 2010 at 22:43:42. Permalink | Comment | Email this
I stick my elbows out too much when I run. I know this because I often accidentally jab runners next to me. When I ran the New York City marathon with my sister, I elbowed her so many times that she threatened to run in front of me, despite having run the first 17 miles side-by-side. (Fortunately, I was able to tuck my elbows in for the rest of the race.) The funny thing is that when I look at photos from my middle school cross-country days, I see that I stuck my elbows out too much as a 12-year-old runner, too. Over the years, I've tried to improve that aspect of my form, but I sometimes find myself reverting back to it. Although we may understand good running form, some of us have tendencies that make our running style a little inefficient. If you've been running a certain way for years, it's tough to break bad running habits such as slouching, keeping your head down, running on your toes, or swinging your arms across your chest. I know that I often start out runs or races with fairly good form, but it falls apart as I get fatigued towards the end. What aspects of your running form would you like to improve? If you're not sure what good running form looks like, check out this video or read these tips for proper running form. Or, if you've been able to improve your running form over the years, share your tips on how you did it! More: Imperfect Running Form originally appeared on About.com Running & Jogging on Saturday, August 28th, 2010 at 15:34:32. Permalink | Comment | Email this
Summer is winding down, but the weather is still hot and humid in many areas. So it's important that runners, especially high school and college athletes back at school doing intense workouts, take precautions to prevent heat-related illnesses. Symptoms of heat exhaustion include: cool, moist skin; sweating profusely; muscle cramps or pains; feeling faint or dizzy; headache; weakness; thirst; nausea; and rapid pulse. If you or someone you're running with is showing signs of heat exhaustion, here's what to do: - Stop running and get inside, or rest in a cool, shaded area.
- Loosen or remove clothing.
- Drink cool water or a sports drink.
- Apply cool water to skin.
Signs of heat stroke, a more serious, life-threatening condition and a medical emergency, include: unconscious; altered mental state; dizziness; flushed, hot, and dry skin; core temperature more than 100°F, rapid pulse. If you notice signs of heat stroke in someone, here's what to do: - Call 911 immediately.
- Move the person to a cooler environment, either inside or in the shade.
- Loosen or remove clothing.
- Moisten the skin with lukewarm water and use a fan to blow cool air across the skin.
- Put ice on the armpits, groin, and neck area.
More: Watch for Signs of Heat Exhaustion and Heat Stroke originally appeared on About.com Running & Jogging on Tuesday, August 24th, 2010 at 16:00:41. Permalink | Comment | Email this
You may have stayed away from running belts because you think they look too much like fanny packs and, trust me, I had the same thoughts. Some people already assume runners are dorky, why confirm the stereotype, right? But the iFitness Ultimate Running Belt changed my mind. It's the perfect solution for carrying your cell phone, iPod, energy gels, or whatever else you may need on your long runs, and it actually looks pretty cool and sporty. On a recent 14 mile run, I had it loaded up with my phone, money, three gels, a tiny tube of Aquaphor, and still had plenty of room to spare. It also didn't ride up or bounce like some other running or hydration belts. The best part is that it's made of water-resistant neoprene so, although I was sweating during my run, everything inside the pouch stayed completely dry. Read the Review: iFitness Ultimate Running Belt More: Marathon Gear Review: iFitness Running Belt originally appeared on About.com Running & Jogging on Tuesday, August 24th, 2010 at 13:24:25. Permalink | Comment | Email this
Has a non-runner ever told you that running will ruin your knees? Or that running is boring? I've had people tell me that I'm crazy for running marathons. I usually just ignore them or laugh it off. Getting criticized for being a runner is sort of a rite of passage for runners. You've reached the point where people are noticing that you're running a lot and they feel the need to offer unsolicited advice. How do you handle it? Do you try to defend your sport? Just ignore the naysayers? If you've ever been criticized for being a runner, share your experience and advice in this forum discussion or in the comments section below. More: Do You Get Criticized for Being a Runner? originally appeared on About.com Running & Jogging on Sunday, August 22nd, 2010 at 23:03:49. Permalink | Comment | Email this
With lots of fall marathons coming up in the next three months, marathon training season is definitely in full swing. If you're training for your first marathon, you may have lots of questions such as, "When should I replace my running shoes?"or "Do I need to eat during my runs?" Check out the Marathon Training FAQ section to get answers to your questions. If there's something else you're wondering about, post your question in the comments section or send me an email. Should I Run the Day Before My Marathon? Why Do I Feel So Sluggish and Tired? Discuss Training Tips and Race Goals Marathon Training FAQs originally appeared on About.com Running & Jogging on Thursday, August 19th, 2010 at 22:33:02. Permalink | Comment | Email this
A common complaint among runners, whether they're beginners or seasoned veterans, is that they feel like they're slogging through the first mile of any run. Your first mile should be a warm-up and if you're pushing too much, it's definitely going to feel tough. Here are some tips to help make that first mile feel better: Start with a brisk walk or run/walk. Â Walking or doing run/walk intervals will force you to begin your run at an easy pace. Don't time your first mile. If always use a watch during your runs, resist the temptation to start timing as soon as you start running. Just give that first mile away. You'll feel less pressure to push it and you'll take the time to warm-up properly. Find an alternate warm-up. If you really like to get right into your groove when you start running, warm up before you head out from your run or jump on the treadmill. Â Get on the stationary bike, march in place, or do some other cardio warm-up for 5-10 minutes. More: How to Get Through That First Tough Mile originally appeared on About.com Running & Jogging on Monday, August 16th, 2010 at 21:11:06. Permalink | Comment | Email this
A runner recently wrote to me with the following issue: "I get up REALLY early and the first thing I do is go on a morning run. From what I understand, if I eat before a run, I should wait 1 to 2 hours before running. But that doesn't fit my schedule. What should I do?" This is a very common problem for early morning runners. She's right that it's best to try to eat something about 90 minutes to 2 hours before running, so you time to digest your food, you're fueled for your run, and you're not starving during your run. But that obviously doesn't work for everyone. If you're running for under an hour, you can get away with not eating before. But definitely make sure you're hydrating before you start and during your run if you're running longer than 30 minutes. You may want to drink a sports drink before your run so you know you're at least getting some calories. For a run longer than an hour, it's best to bite the bullet and wake up an hour and a half early or more (you could always set your alarm and go back to sleep!) for a small meal. Eating a 300-500 calorie breakfast of mostly carbs will make ensure you're not running on fumes. More: What If I Don't Have Time to Eat Before a Run? originally appeared on About.com Running & Jogging on Friday, August 13th, 2010 at 08:38:10. Permalink | Comment | Email this
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