Here are some thoughts on being a smart recreational runner!
People often ask me, “Are we ALL biomechanically designed to run?”
There’s so much hype in the media about running and whether or not it’s good for you, so I certainly understand people’s curiosity.
That’s not an easy question to answer, though.
All of us have different bodies, so it’s not likely that Michael Phelps would have turned out to be a wrestler, right?
Studies show that people who are genetically gifted and built to run have greater success. Typically they run sustaining fewer injuries than those who do not have those genetically ideal bodies. This is probably true across the athletic board.
However, while genetics do play a certain role, if you enjoy running and you haven’t won the genetic lottery, here are two important things to remember.
1. If you’re one of the millions of runners who takes time off every year to heal injuries, only to get re-injured, please listen up.
Research clearly shows that if you’ve been injured before, you are at an increased risk to get injured again!
Getting injured means that you’re not doing something right.
You have biomechanical issues that need to be addressed. Get help so you can get back on the road and stay there.
You might need soft-tissue work, mobility training, movement coaching in the form of running technique corrections, strength training, or stretching to address the underlying issues.
It’s important to fix what needs fixing, and not pretend that time off is the answer. That’s rarely the case.
2. If you are a beginner and just starting to add running to your health and fitness lifestyle, or if you’ve run before and are starting to run again, make sure you add mileage gradually.
How many miles you run, and in particular, adding mileage too quickly, is directly related to getting injured.
The further you run, the more your biomechanical flaws will surface. Be smart about adding mileage and stay healthy.
Use these two tips and stay out there running longer and stronger than you ever thought possible!
shelli
It’s very possible.
I’ve written about the benefits of eating an anti-inflammatory diet. I still get many questions about what this means and how it can benefit us, so let’s take a closer look.
Sometimes the word inflammation conjures up the idea of painful joints and muscles, swelling, or a loss of mobility.
However, chronic inflammation can also lead to diseases such as diabetes, heart disease, some cancers, and Alzheimer’s disease.
The degree of inflammation in your body depends on many factors:
* your activity level
*the amount of sleep you get
* the amount of stress in your life and
* the foods you eat.
As these factors build up over time, the likelihood increases of the resulting inflammation impacting your health in a negative way.
When you’re young you are not likely to be aware that you have any inflammation in your body. Our young bodies will do a good job of buffering the inflammation.
Often when you’re in your 40s, you’ll start to notice that something in your body just doesn’t feel right and you’ll start to look for answers as to what’s happening.
Here are some things you can do to start handling the inflammation and the effect it’s having on your body.
1. Get your C-reactive protein (CRP) levels tested.
C-reactive protein is produced by the liver, and the level of CRP rises when there is systemic inflammation in the body. Ask your doctor about this. A blood sample will be evaluated by your doctor.
Diet can play a large role in how much or how little inflammation you experience, so you may want these CRP levels looked at by a dietician or appropriate health provider who can then help you choose an anti-inflammatory eating plan.
Remember that there are natural ways to fight inflammation without the undesirable side-effects that often result from drugs!
2. What You Eat Makes A Difference
The food you eat is critical in buffering inflammation.
Eating too much fat and sugar, meat that isn’t grass fed, and overeating processed foods will all increase inflammation and contribute to obesity, which itself can cause inflammation.
If you’re concerned about inflammation, eat a diet of healthy whole foods.
Choose fresh whole foods, especially anti-inflammatory ones such as lean proteins, fruits, and vegetables. Read labels and choose carefully. Many vegetables and pre-packaged “health” foods can actually increase inflammation.
Here’s a list of the best and worst foods for controlling inflammation:
Anti-inflammatory foods
Atlantic salmon (wild)
Fresh whole fruits, vegetables
Bright multi-colored vegetables
Green tea
Water
Olive oil
Lean poultry
Nuts, legumes and seeds
Dark green leafy vegetables
Old fashioned oatmeal
Spices, especially turmeric and ginger
Inflammatory foods
Sugar, from any source
Processed foods
French Fries
Fast foods
White bread
Pasta
Ice cream
Cheddar cheese
Oils such as vegetable and corn
Soda, caffeine and alcohol
Also remember to:
1. Maintain a healthy weight
2. Get good quality sleep. 7 to 9 hours of sleep is necessary for optimal health. Getting a good night’s sleep is important in controlling systemic inflammation.
3. Relaxation leads to lower stress levels. Find time for yourself throughout your day to focus on your breathing. Clear the clutter from your mind and stay focused on what’s important in your life.
4. Exercise on a regular basis. What’s the best exercise? The one you’ll actually do! Remember, consistency is the most important part of an exercise plan.
shelli
