Foam Roll Your Problems Away

Foam rollers were first used as body supports to do balance work with in the 1980s, but in 1987 physical therapist Sean Gallagher started using them as a self-massage tool with his Broadway dancers and soon after that they became very popular in the dance community. From about 2005 and on, foam rolling has now become a highly regarded self-massage and recovery tool in most sports, especially running.

What is foam rolling?

Self-myofascial release, also known as foam rolling, has progressed from a once secretive technique used by professional athletes, therapists, and coaches, to a well-known recovery and massage technique used by people of all fitness levels.

Self-myofascial release is a fancy term for self-massage to release the tightness in your muscles and work on the different pain points present in your body after exercise. By applying pressure to the muscles and repeatedly working that tightness out, you are able to aid in the recovery of the muscles and help them return to normal function faster, meaning that your muscles are healthy, elastic, not sore, and ready to perform at their highest level.

What are pain points and how do I know if I have them?

Pain points are specific “knots” that form in muscles. They are unique and can be identified by using your foam roller to find points in the muscle that are particularly sore or painful. When rolling or working on tight/sore muscles you will experience discomfort or pain. Think of it like the pain you get while stretching. It should be uncomfortable, but not unbearable, and when you are done it should feel much better.

What causes these pain points and tight muscles?

They can be caused by a variety of things including: training, flexibility, movement patterns, posture, nutrition, hydration, rest, stress, intensity of training, volume of training, and more.

Why are pain points and tight muscles bad?

Constantly having knots and sore muscles restricts blood flow to the muscles, thereby inhibiting performance (making you feel tired or sluggish during exercise) and slowing down recovery which will negatively affect your training and put you at increased risk for injury.

How to use a foam roller:

  • Calves: Put the roller under either the left or right calf and rest your other foot on the floor. Roll from the ankle to below the knee and rotate the leg in and then out. To add more pressure to the movement, put your other leg on top of the calf you are rolling out and continue to perform the same movement. Switch legs and repeat.
  • Iliotibial (IT) Band: Lie on your side with the roller near your hip and rest the other leg’s foot on the floor in front of the leg you are rolling out. Roll along your outer thigh. To increase pressure, stack the resting leg on top of the leg you are rolling out. Switch legs and repeat.
  • Piriformis (buttocks): Sit on the roller and place one foot on the opposite knee. Lean into one buttock and roll forward and back, using your supporting leg to control the pressure. Switch legs and repeat.
  • Hamstrings: Place the roller under your thighs and roll from the knees to the buttocks. To increase pressure, roll one leg at a time and stack your other leg on top of the leg you’re rolling out. Switch legs and repeat.
  • Quadriceps: Lie on your stomach with a roller placed under the front of your thigh and slowly roll up and down from the bottom of your hip to the top of your knee. Switch legs and repeat.

What happens after foam rolling?

You may be sore the next day, but it should feel like your muscles have been worked/released. They may actually feel more sore the next day, but they should feel better during exercise and be less sore after working out. Also, give it 24-48 hours before focusing heavily on the same area again.

Where can I buy a foam roller?

Most running specialty, fitness, or sporting goods stores will carry foam rollers. They come in different sizes and densities, so be sure to test out multiple different rollers before purchasing.

MK

 

Gallagher, Sean. Orthopaedic Physical Theraphy Clinics of North America. “Developing a Comprehenseive Warm-Up and Conditioning Program for Performing Artists” http://www.performingartspt.com/downloads/ortho_clinics_dance_pt_5.pdf
Kuhland, Jeff. Breaking Muscle. “What Is A Foam Roller, How Do I Use It, And Why Does It Hurt?” https://breakingmuscle.com/fitness/what-is-a-foam-roller-how-do-i-use-it-and-why-does-it-hurt?page=0,1
Hamilton, Michelle. Runner’s World. “How to Use a Foam Roller” http://www.runnersworld.com/foam-roller/how-to-use-a-foam-roller
Photo Credit: Runner’s World 

Energy Drinks

Sometimes, we need a little pick-me-up to get us through the day. To do this, some people turn to coffee, 5-hour energies, or some type of energy drink. While we may feel a boost of energy after consuming one of these options, they can have some troubling side effects that are unhealthy for our bodies. Because of the loaded amounts of sugar found in energy drinks along with the sweetened flavor, these beverages can go down easily and even become addicting to some. But, what exactly happens to our bodies when we consume an energy drink?

An article created by Mayo Clinic suggests that weight gain is a common side effect of energy drinks due to the large quantity of sugar found in the beverages. To go along with that, large amounts of caffeine, or caffeine-like substances, can also lead to:

  • Nervousness
  • Irritability
  • Insomnia
  • Rapid heartbeat
  • Increased blood pressure

The boost that you may get from energy drinks is short-lived due to the excessive caffeine and sugar found in them. Your body will soon come down from your “sugar high,” and you will experience a crash in your energy level. A recent publication by the National Institute of Health also suggest that the day following your energy drink consumption, you will experience “excessive daytime sleepiness” as well.

The advertising of energy drinks can oftentimes be misleading. Usually, athletes are featured in energy drink advertisements, suggesting that the drink can help improve or boost athletic performance. However, an article by Health Beat suggests otherwise. They state that “although the ads feature athletes, there’s no good evidence to support the idea that they improve performance. Some include ginseng and taurine, which could improve athletic performance, but there’s not enough of these ingredients in energy drinks to make a difference.”

Researchers have also emphasized that people with preexisting heart conditions, teenagers, and pregnant women should avoid these sugary energy drinks in order to prevent against serious medical complications. It is suggested that people should limit themselves to 16 ounces (500 ml) a day when it comes to energy drink consumption. Healthier alternatives to wake yourself up and give you more energy, however, are highly recommended.

CK

Works Cited
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/energy-drinks/faq-20058349
http://healthbeat.spectrumhealth.org/energy-drinks/

Hidden Ingredients: Sugar

By Brooke Schohl, MS, RD, CSSD

Does sugar monopolize your day? Let’s take a gander at a regular day’s consumption:

    • Breakfast:  Vanilla creamer in your coffee, oatmeal with brown sugar and raisins.
    • Morning Snack:  Standard meal replacement bar.
    • Lunch: Turkey sandwich on wheat bread, banana.
    • Afternoon Snack: Strawberry Greek Yogurt, granola.
    • Dinner:  Glass of Chardonnay, sweet potato, grilled chicken, green beans.
    • Dessert:  1-cup ice cream.

The above menu seems pretty decent at first glance.  Three meals, three snacks and no fast food. No crazy, unhealthy choices or gigantic portions. While there are some healthy components to this day, the major drawback is the sugar content – a whopping 139 grams!

Over 100 grams of sugar per day has become commonplace, due to the nutrient’s presence in almost all processed foods.  In the example above, the processed food items include: creamer, brown sugar, meal replacement bar, bread, yogurt, granola, wine, and ice cream.  All items containing sugar. In addition, many foods naturally contain sugar as well. Raisins, bananas, and the sweet potatoes are all guilty.

It’s gotten to the point that when intentionally “cheating” and having something sweet like a cupcake or candy, it isn’t entirely accurate anymore because so many foods contain added sugar. We are cheating all day long, and often don’t even realize it!

The Problem

I shop at my local grocery store frequently and recently picked up a couple food items that really disappointed me when I got home and realized sugar was on the ingredient list. One of the items was a tomato soup.  Now tomatoes are technically fruit, and already contain natural sugar.  Why in the world add sugar to this product? I knew immediately after taking the first sip that it contained sugar.  It tasted awful. The other product was salsa. Again, the fruits and veggies added to make the salsa are already sugar containing, yet the manufacturer felt the need to add more refined sugar.

Food manufacturers sneak sugar into many products like soup, tomato sauce, salad dressings, salsa, lasagna, lunchmeat, crackers, bars, protein powder, condiments, and the list goes on and on. Why is it present in almost all packaged items these days? To improve flavor or to make us more addicted?

This is a big problem since all processed food manufacturers have jumped onboard. The popular brand specialty health food stores are not any better than your traditional grocery stores. They also add unnecessary sugar; it’s just masquerading under a fancy name.

The Types of Sugar

Don’t let the type of sugar fool you.  Whether it’s agave, beet sugar, cane juice, coconut sugar, corn syrup, evaporated cane juice, fructose, glucose, honey, maple syrup, raw sugar, turbinado, or organic sugar, it’s still sugar.  All sugar spikes your blood glucose when consumed alone and will lead to health issues (and addiction) if over-consumed.

The Associated Health Issues

Here’s the really scary part about sugar, the more you eat it, the more you crave it. Sugar stimulates the hedonic pathway, which leads to habit and dependence, similar to the ethanol in alcohol. The cycle must be broken.

Reducing daily sugar intake can truly be a battle as the mind must be re-trained and reminded that you don’t need those foods. Old habits must be broken and new ones established. There is a detox component of sugar unloading. Headaches, energy fluctuations, and irritability seem to be the most common side effects. But these only last a few weeks, and it is well worth the investment.

Sugar is linked to Metabolic Syndrome, of which the markers include weight gain, abdominal obesity, high LDL/low HDL, increased blood sugar, increased triglycerides, and increased blood pressure. It can also cause high uric acid levels, which is linked to heart and kidney disease. In addition, sugar consumed in excess is taxing on the liver, just like alcohol. Fructose-containing foods feed cancer cells and are also linked to Alzheimer’s disease.

The Solution

 1) Awareness. Be aware of everything contributing sugar to your daily fuel plan. Remember the sample intake day above? By making some simple changes, you can cut over half the sugar and feel a lot better.

  • Breakfast:  Half & half creamer in your coffee, oatmeal with coconut oil and walnuts.
  • Morning Snack:  Unprocessed bar made out of whole foods/ingredients.
  • Lunch: Turkey sandwich on wheat bread, hummus/carrots.
  • Afternoon Snack:  Plain Greek Yogurt, berries, pecans.
  • Dinner:  Glass of Chardonnay, sweet potato, grilled chicken, green beans.
  • Dessert:  ½ apple, almond butter.

= 66 grams of total sugar for the day

How much sugar is reasonable per day? Well, the American Heart Association recommends no more than 24 grams for women, and 36 grams for men.  But keep in mind that as an athlete, there are certain times of the training season where you are consuming more carbohydrates to meet training demands so there is some flexibility in these numbers. 

Regardless, keeping daily sugar intake under 50 grams per day is a good goal. Foods containing natural sugar are always a better option than refined sugar.

2) Label Reading.  Assume that all packaged items contain sugar, and force the label to prove you wrong.

3) Find Better Substitutions.  Granola is a food that is usually very high in carbs and sugar, often having 3-5 different types of sugars added for flavoring.  A client of mine recently enlightened me to a better brand which contains only 4 grams of sugar from a single source. The point is, there’s almost always a better option, it just may take some searching.

4) Make Your Own.  When you make your own granola, cookies, bars, etc. you are able to fully control the ingredient list and make adjustments that you are comfortable with. It takes some extra time, but well worth the investment!

In Summary

The good news is that you CAN cut back on sugar and feel much better! Know what foods contain sugar, and avoid those that contain it unnecessarily. Then you can save your sugar intake for those special occasions where you want that delicious slice of birthday cake or some of your favorite wine. Recruit the help of a sports dietitian if you need more guidance. Sugar detox happens to be near and dear to my heart.

Brooke Schohl, MS, RD, CSSD is a registered sports dietitian and the owner of Fuel to the Finish Endurance Nutrition Coaching in Scottsdale, Arizona.  She is an avid triathlete, having completed many triathlons of all distances including 3 Ironman races. She integrates that personal experience and knowledge into developing customized, sport-specific fueling plans for her clients as well as sweat sodium concentration testing.  For more information on services and offerings, visit her website at www.fueltothefinish.com

Change Up Your Diet!

“First, we eat, then we do everything else.” –MFK Fischer

 

When it comes to our diet, we can tend to fall into the habit of routinely eating the same types of food every day. However, research has shown that incorporating diversity into your diet is an essential component when it comes to your overall health and well-being! Makes sense– since no single food actually contains all of the essential nutrients that our bodies need. We frequently hear about the dangers and health risks associated with an unhealthy and subpar diet, but, have you ever thought that a lack of variety when it comes to the food you are eating could actually be posing the same problem?!

 

“We all eat, and it would be a sad waste of opportunity to eat badly.” –Anna Thomas

 

A lack of variety in our diet can cause similar problems to our health as a poor diet. After speaking with Mark Heiman, chief scientific officer at MicroBiome Therapeutics, Craig Cox wrote that, “speaking at the recent Institute of Food Technologists conference in Chicago, Heiman argued that our tendency to stick to the same basic meals (rice, maize, and wheat, for example, account for about 60 percent of all the calories derived from plant sources) can compromise our gut’s ecosystem and lead to chronic diseases.” Heiman and his team studied the differing outcomes in a study conducted using subjects with prediabetes and type 2 diabetes along with healthy subjects. With the first group, Heiman incorporated inulin, beta glucan, and other antioxidants into their diet. The result? The gut ecosystems of the subjects in the first group were shifted, supporting the idea that adding more variety and diversity into our diets can physically alter our body’s ecosystem and actually improve our overall health.

 

“One cannot think well, love well, sleep well, if one has not dined well” –Virginia Woolf

 

By disregarding diversity in food, we are actually doing our body’s a disservice. Our gut is microbiome is essential in ensuring our health and well-being, and the types of food we consume have a large influence on it. By sticking to the same diet day in and day out, you increase your risk of developing food intolerance and allergies. Diversity=stability. According to Dr. Deanna Minich, “if for some reason your supply of a particular nutrient is interrupted from one source, you have plenty of other sources from which to get that particular nutrient, making it easier to retain homeostasis, or stability.” This is important because it increases our chances at consuming all the essential vitamins and nutrients that our bodies need!

 

“One of the very nicest things about life is the way we must regularly stop whatever it is we are doing and devote our attention to eating.” –Luciano Pavarotti

 

Changing up our diets and adding more diversity to them can make our lives happier and healthier. “On top of simply mitigating deficiencies, a diverse diet also ensures you benefit from the complementary actions of phytochemicals and mitigate some of the contributing factors to chronic diseases, such as dysbiosis, inflammation, and oxidative stress” (Minich, D). Variety offers many physical and mental benefits that can work to improve our overall health and well-being. Mix it up and have fun doing it! Who knows—you might even like your new diet plan!

 

Works Cited:
Cox, Craig. Experience Life. “Diversify Your Diet to Improve Your Health.” https://experiencelife.com/article/diversify-your-diet-to-improve-your-health/.
Minich, Deanna. Deanna Minich. “6 Reasons Your Diet Needs to Include a Range of Foods.” http://deannaminich.com/food-diversity/.

Late-Night Snacking

We’ve all been there. You’re sitting there watching TV and all of a sudden BAM — the late-night snacking cravings hit you. Regardless of the fact that your body is still digesting the dinner you just ate hours ago, you have to go grab that pizza or a bag of chips. Most of the time you’re not even hungry either! So, why the irresistible urge to snack late at night? Where does it come from, and how is this seemingly unbreakable habit unhealthy for our bodies?

Some of the most common reasons for late-night snacking include:

Suggestibility

Boredom

Loneliness

Self-Denial

Nutritional Imbalance

Grief

Self-sabotage

 

According to Experience Life, “The reasons behind late-night snacking are complex and various, so the first step toward overcoming a late-night snacking habit is figuring out your own late-night snacking profile.” Once you take the time to realize when, where, and what you are eating at night, you can better understand and break your snacking habits. Distractions, substitutions, and even new-age rituals are key components that will help you with this.

When it comes to your health, snacking late at night can lead to problems with your metabolism. When you eat may be almost as important as what you eat. Because we tend to be more active throughout the day, our metabolisms are more intact, and we are therefore able to process energy more efficiently. In a study on mice, researchers created two groups. One had access to food all hours of the day, while the other group could only eat during an 8-hour period. The results?

Both of the high-fat groups ate the same amount of calories. But the mice who had eaten high-fat diets round the clock had a number of health problems, including weight gain, high cholesterol, high blood sugar, liver damage, and even motor problems when put to an exercise challenge. The mice who had had restricted access to food weighed 28 percent less than their free-feeding counterparts, and they didn’t have the other health problems observed in that group” (The Atlantic).

This study supports the idea that the later in the day that we are consuming food, the more health problems we may be facing due to our bodies slowed metabolism rates and inability to efficiently process food at that time.

While weight gain and an increased risk of type 2 diabetes have been linked to late-night snacking, a recent study suggests that your brain may also be at risk as well. According to Dr. Dawn Loh, “late-night snacking may affect our learning capabilities by affecting the parts of the brain responsible for learning and memory, specifically, the hippocampus.”

Breaking your late-night snacking habits is highly recommended for both your physical and mental health. If you have to have something, however, always opt for some healthier options.

 

CK

 

https://www.theatlantic.com/health/archive/2012/06/why-late-night-snacking-is-bad-for-you/259085/
https://experiencelife.com/article/the-hidden-causes-of-late-night-snacking/

Just Keep Swimming

Swimming is often recommended to runners as a great cross training cardio workout. Did you know that there are many great benefits to this aqueous pastime?

*Fun Fact: Breaststroke is both the oldest and slowest stroke at the Olympics

HIGH WATER, LOW IMPACT

Swimming is a full body exercise that works all of your muscles. Even more, it’s a workout that is no-impact and won’t beat up and tear down your body in the process! Oftentimes when training, we beat up a lot of our lower extremities such as our knees due to the harsh impact during our run and bike trials. According to swim coach Steven Tarpinian, “swimming allows the body to stretch out and elongate, whereas in other sports, we’re shortening the muscles and collapsing the skeletal system.” This makes sense due to our swimming posture and the stretch-grasp-pull technique of our strokes. Our legs should also mimic this motion and you should feel your legs elongate in a gentle yet firm kick as you glide your legs in and out of the water.

He also explains that when it comes to the recovery process for athletes, swimming is a key factor that should be worked into the routine. While swimming, the water pressure in the body of water forces the blood deeper into the muscles, which then in turn allows them to begin recovering. Swimming, being an aerobic exercise, relies heavily on lung and breathing control. This influx of air filters into your muscles which makes stretching after a swim an important facet.

*Fun Fact: Kangaroos are excellent swimmers

TECHNIQUE IS MAJOR KEY

When it comes to swimming, however, it is important for athletes to practice in the correct way in order to get the most out of their workout. Remember that speed, while important, is no match to precision. Swimmers with clunky strokes that pummel instead of cutting the water are exerting more energy and minimizing their speed. The same goes for swimmers who do not keep a parallel angel to the water and allow their kicks to remain submerged. Dedicate a couple of swim days to perfecting your technique and you will see the difference it can make.

*Fun Fact: In the 1300’s the first swimming goggles were made from tortoise shells

4 TIPS FOR SWIMMING

  • Practice good technique- make sure you have a technique that will be beneficial to your cardio goals as well as your recovery needs.
  • Reduce drag- elongate your stroke and keep your body aligned while you are in the water
  • Breathe better- make sure you are completely exhaling in the water before you come up to the surface for another breath
  • Work with a coach- perfect for improving your technique and overall swim performance—they could see something you aren’t noticing!
*Fun Fact: Benjamin Franklin invented swimming fins

MICHAEL PHELPS-ING IT

Aside from being a great workout that builds upon the strength of your muscles in a low-impact way, swimming is also a great way to build up your endurance. Interval training while swimming will help you decrease your lap times. It allows people to keep their heart rates up without the added impact of stress on the muscles and on the body. Stroke technique will come into play here as you level out your endurance. Learn to breathe on both sides in order to truly capsize your stroke counts which will come into play as your train your body to push and hold longer with each training session. Swimming can also help to improve your flexibility due to your body stretching out and elongating during your swim.

*Fun Fact: The first cruise ship with a swimming pool was the Titanic

MENTAL WOOSAH

Lastly, whether it’s floating down a river or chilling in your beach floaty, there is no denying the serenity that comes from being in the water. Swimming alleviates and reduces stress levels, allows you to exercise in a peaceful and relaxing way, and is a therapeutic way for your injuries to heal in a low-impact environment.

Whether you are a recreational or competitive swimmer, swimming has both physical and mental benefits that will be sure to improve your overall well-being.

CK & AT

Works Cited
Kelchner, Heidi. Experience Life. “The Benefits of Cross-Training in the Pool.”  https://experiencelife.com/article/cross-training-in-the-pool/
Better Health Channel. “Swimming- health benefits.” https://www.betterhealth.vic.gov.au/health/healthyliving/swimming-health-benefits
Photo Credit: History Channel

Putting the Fun Back in Fitness

 

It seems that all too often, our workout can begin to feel more like an obligation than an enjoyable activity. Why have we suddenly lost the fun that comes from physical activity and a healthy lifestyle? Is it possible that working out and training for performance are actually serving as unhealthy activities for our bodies—is the thing that’s supposed to improve our health actually hindering it? If we are so focused on the endgame of the workout and the process it takes to get there, we lose one of the most important aspects of exercise: the experience.

The ability to succeed at any elite level has dramatically increased as the years have progressed. The pressures to look a certain way and perform at a certain level have overtaken the minds of our society as a whole. According to coach Andrew Read, “one of the best ways we’ve found to fix this in our training is to incorporate playful periods into our training.” Any type of natural movement along with playful games and activities are essential and key factors in ensuring we do not get caught up in the wrong aspects of fitness and forget about all of the positive benefits that come with a healthy lifestyle.

What we may not realize is that “our bodies and minds are hungry for play. And when it comes to movement, the conventional mindset in response to this need — thinking we need to grind away on machines that typically lend themselves to repetitive motions — is incomplete and imbalanced,” (Heffernan). By incorporating playful activities into fitness routines utilizes all of your senses. While you receive the physical benefit of running around or playing a game outside, you also receive the additional incorporation of your sensory systems that work to connect you to the world and environment around you. Incorporating play into our workout routines allows us to feel young again while making our exercise fun and efficient.

By definition, exercise is “activity requiring physical effort, carried out especially to sustain or improve health and fitness.” Some examples of exercising that go beyond your basic treadmill and elliptical workouts include:

 

  • Going on a hike
  • Walking
  • Rock Climbing
  • Dancing
  • Yoga
  • Interactive Video Games such as Wii
  • Play a childhood game

 

 

No matter what your workout of choice may be, make it fun! Get a group together and turn a physical activity into a social one. Be active, be healthy, and, most importantly, be happy.

CK

 

 

Works Cited:
Heffernan, Andrew. Experience Life. How Fun Fosters Fitness. https://experiencelife.com/article/play-on/
Nerd Fitness. 25 Ways to Exercise Without Realizing It. https://www.nerdfitness.com/blog/25-ways-to-exercise-without-realizing-it/
Read, Andrew. Breaking Muscle. Putting the Fun Back in Fitness- the Importance of Play and Community. https://breakingmuscle.com/fitness/putting-the-fun-back-in-fitness-the-importance-of-play-and-community

Yoga for Runners

Whether you are a competitive or recreational runner, tight and weak hamstrings can affect everyone and cause pain and injury among athletes. Yoga can be not only a relaxing and fun way to enhance your strength and release some muscle tension, it can also become a runner’s best friend. According to Katie Neitz of Runner’s World, “A simple yoga routine loosens tight spots, strengthens weak spots, and makes you a better, less injury-prone runner.”

The following pose provided by Kelle Walsh from Experience Life sets its focus on an athlete’s Adductor Magnus in order to “alleviate tightness, prevent hamstring injuries, and make it easier to activate the glutes.” This pose will allow runners to loosen up their muscles that are strained throughout their workout. Athletes can expect to see improvements both on and off the mat by participating in yoga. This pose designed specifically for runners along with many others can be a key component in bumping your workout performance up to the next level!

Target Area: Hamstrings

Pose: Standing Straddle Forward Fold 

When to perform: Post-workout or during recovery. 

 How to do it: 

  • Step your feet wide apart (about a leg’s length), with your feet parallel.
  • Walk your hands down your legs, and allow your torso to hang between your legs. You can bend your knees and rest your hands on the floor or a yoga block, if you choose.
  • Bend and stretch your legs a few times, and press down evenly through the bottoms of your feet to gently deepen the stretch. Then be still, and hold for five breaths.

Note: You can also perform this pose with feet turned inward about 30 degrees, internally rotating at the hips to deepen the stretch.

 

The next pose provided by Runner’s World aims at both stretching a commonly strained muscle as well as reducing the risk of injury.

Target Area: Shins and arches of feet

Pose: Toes Pose

Benefits: Prevention of plantar fasciitis—stretches out an athlete’s shins as well as the arches of the feet

How to do it:

  • Kneel on your mat with your toes curled under.
  • Sit back on your heels (you can place a yoga block or pillow between your heels and glutes).
  • Breathe deeply for 10 counts.
  • Point your toes, place your hands on the mat behind you, and lean back as you attempt to lift your knees off the mat. If your knees don’t come far up, don’t worry. You’ll still feel a nice stretch in your shins and arches.

CK

Works Cited
Neitz, Katie. Runner’s World. “Yoga for Runners.” http://www.runnersworld.com/the-body-shop/yoga-for-runners
Walsh, Kelle. Experience Life. “Yoga for Athletes: There’s a Pose for That!” https://experiencelife.com/article/theres-pose-for-that/

 

Running in the Rain

As runners, we have to be ready for almost every kind of weather situation.  This year, we have experienced almost every type of change in weather imaginable. Even though we keep our fingers crossed that we will have a dry and sunny run when we step outside, it doesn’t always work out that way. So, we wanted to remind you about a few things you can do to prep for a rainy run outside. Expect the unexpected, plan for the worst, and hope for the best! As they say in show business… The run must go on!

Tips for Running in the Rain:

  1. Wear the best ‘rain’ ready clothes – you have and say ‘NO’ to cotton. When shopping for running gear, make sure you purchase some items that are cotton free. Cotton tends to soak up water, and it will weigh you down when you begin running in the rain. Dress light! The clothes you use should be a bit tight or at least well-fitted because loose clothes in the rain and wind will become a bit uncomfortable as you get wetter. This will also reduce your chaffing. For your feet, treat them to the thinnest socks you have, no matter what your feet will get wet if it’s raining. If you have moisture-wicking socks, wear ‘em!
  2. Dress in layers if it’s cold, but be sure not to overdress. It’s important that you wear SMART layers. Wear enough to keep you comfortable throughout your run, but make sure you don’t get too hot as the run goes on. Wearing a wind shell made of a waterproof material as your top layer can be a great way to keep your core temperature up and hold in your body heat. This tip will be HUGE to consider if it’s raining or cold outside.
  3. Make yourself visible. Those “extra” neon clothes that you have been dying to wear might just come in handy after all. When it rains, it gets darker, making it harder for others to see you. Making sure you are always visible to cars and pedestrians is essential to ensure your safety during your run. Plus, when else are you going to get to wear those neon leggings?
  4. Reduce your chances of chafing excessively. Use bodyglide or petroleum jelly when you’re dry. Think about where you may have body parts rub against fabric or even against itself. If you decide to go with shorts, it might be a smart idea to throw on some compression shorts underneath to prevent the chaffing! Some places to consider: above the heel, toes, under arms, between thighs… we think you get the picture.
  5. Cover that head. One of the most annoying and distracting things is water dripping across your face while you are running. Keeping the water out of your eyes using a light runner’s cap or a visor will help you focus on the ground and the course ahead of you so you don’t stumble on anything or anyone.
  6. Get a grip! If the bottom of your shoes has a smooth, flat surface, you risk the chance of slipping while running. Having grooves in the soles of your shoes is a huge factor that can help you run faster, better, and safer. This will allow you to get a better overall grip on the road or sidewalk you are running.
  7. Glasses might not help you see. If you wear glasses, be sure to bring your windshield wipers. Just kidding, but be ready for them to fog up because of the rain. So, either wear your contacts or have something dry in your shorts (maybe inside of a plastic bag) to dry your glasses from time to time.
  8. Protect those electronics! Don’t forget to put that phone in a waterproof case or a Ziploc bag to make sure you don’t get water on your phone as you are running. After all, a damaged smart phone can make for a long rest of your run.

Stress and Its Effect on the Body

 

Stress affects all people in very different ways. Whether it be stress from your work, home, or relationships, stress can take both a physical and emotional toll on our bodies. It is important that we cope with stress in ways that are healthy and effective.

According to Mayo Clinic, stress can effect our body, mood, and behavior. Some examples of these include:

BODY

  • Headache
  • Muscle tension or pain
  • Chest pain
  • Fatigue
  • Change in sex drive
  • Stomach upset
  • Sleep problems

MOOD

  • Anxiety
  • Restlessness
  • Lack of motivation or focus
  • Feeling overwhelmed
  • Irritability or anger
  • Sadness or depression

BEHAVIOR

  • Overeating or undereating
  • Angry outbursts
  • Drug or alcohol abuse
  • Tobacco use
  • Social withdrawal
  • Exercising less often

 Your health and overall well-being are negatively affected by stress that comes from various aspects of your everyday life. It is important to become aware of these changes in your body, mood, or behavior in order to effectively cope with stress triggers.

Some activities for coping with stress:

Rest, meditation, yoga, spending time in nature, do something social with friends, take a walk, regular physical activity, deep breathing, etc.

While these coping techniques may be effective for many people in reducing stress levels, they may not work for everyone. If you have taken steps to reduce and better control your levels of stress and you still feel you need more, it is important to seek further help. High levels of stress can negatively affect our everyday lives, and it is important to take the appropriate measures in reducing it.

 

 

Works Cited:
Mayo Clinic. “Stress symptoms: Effects on your body and behavior.” http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987?pg=1.