Archive for May, 2008
Running is an excellent exercise to help you lose weight. When running, you are using the major muscle groups. This in turn helps you to burn more calories. The rule of thumb is, for every mile a person runs they burn roughly 100 calories. So a 10 mile run is burning about 1000 calories. Below, I have some suggestions for you lose and maintain your running weight.
1. Eat breakfast everyday when losing weight. Even if it’s a piece of toast with some jelly. It’s important to get your body the right nutrients to get your day started properly.
2. Try to eat every 3 to 4 hours. I normally eat four to five times a day. It curbs your appetite so you don’t feel the urge to eat to much at supper. I try to have a piece of fruit or a bagel with me while I am at work.
3. Eat a balanced diet. With our busy lifestyles this can be tough, but with some planning it makes it easier.
4. Stay away from fast-food restaurants. Most of these foods contain loads of calories and fat. If you are forced to eat at one of these places don’t super size the meal.
5. Drink water or low fat milk at most meals. I stay away from pops and fruit juices because they can be loaded with calories. Water helps with recovery, so it’s important to drink water often. I normally carry a water bottle with me all-day to keep myself hydrated.
6. Don’t be fooled by sports drinks, energy and granola bars. They contain many calories and it’s real easy to load up on these items after a run.
7. Exercise daily. If you run every other day it’s a good idea on the off days you go out and walk or ride a bike. Keep your body active and let the body burn those calories on a daily basis.
8. If you are trying to lose weight have a goal and make sure you gradually lose the weight. Most people want things now and find it difficult to be patient. It takes time for the body to lose weight. If you want to lose 10 pounds have a goal of three to four months to lose it.
9. Have a training partner you can talk to when it gets tough. At some point it will get difficult. If you have somebody that you can talk to during these times it helps immensely.
10. Imagine yourself wearing those new pair of jeans. Go out and buy them and have them someplace where you can see them if you have a weak moment.
Running blisters can be a pain if you do not take care of your feet. Skin can be very sensitive to the constant moving and rubbing caused from regular running. In addition to chafing, another painful skin problem runners often face is blisters. Here are a few tips to help prevent and treat running shoe blisters.
1. Don’t wear just any old socks; get one’s made especially for running. A good pair of running socks are made of materials less likely to absorb moisture and cause blisters.
2. If you get blisters on your toes, try wrapping them in micropore tape before long runs or races.
3. Apply a product called bodyglide to your feet. It prevents blisters and helps to protect the skin.
Drain the blister using a needle and cotton to absorb the liquid. You can also drain it by removing the fluid with a hypodermic needle.
Apply an antiseptic or antibiotic cream and cover with a bandage to prevent infection.
Runners at one point or another get the dreaded side stitches. The sharp pain is normally below the rib cage on the right side of the belly. A side stitch is common in distance runners and usually they need to slow down or even stop to eliminate the pain.
In the past there was no real cause for this uncomfortable cramp. Recently though, researches believe the side stitch is caused by the stretching of ligaments from the diaphragm to the liver. Most runners usually breathe out every three to four steps depending on their running gait and speed. Runners who exhale when their right foot strikes the ground are more apt to receive side stitches.
If you receive a stitch while you are running, stop immediately and place your hand on the right side of the stomach and push up and move the liver slightly. Make sure you breathe in and out evenly while you are pushing up. Do this until the pain is gone and you feel comfortable to run.
Here are a few tips to help you prevent side stitches.
1. To prevent a side cramp, take deep breaths evenly while running and try to breathe out when your left foot hits the ground.
2. Eat a light meal three or four hours before you run. This will help with having nothing in your stomach and decreasing the chances of a stitch.
3. Stretching the core is also important. Raise your right arm up and lean toward the left side for 15 to 20 seconds. Then stretch the other side doing the same exercise.
4. Make sure you hydrate well before the race. Take in your last drink about an hour before you run. Making sure you hydrate before you run will help prevent cramps.
5. Warm up properly before you run. Make sure you jog lightly for a mile before you run a tempo run or a race.