5 Mistakes to Avoid After Running

Before you hit the sofa after a run, read through these common post-run mistakes.

When you hit the pavement (or trail) to run, your muscles are challenged while your joints are forced to work harder. Your brain goes into overdrive while you are forced to focus on each step. Once your workout ends, the recovery phase begins, which is yet another important phase in the running process. Your body needs to compensate for all stress it was subjected to so you can move to the next level of performance. Some runners take the recovery process for granted or simply make mistakes after running that can be a detriment to your healing.

Mistakes to Avoid After Running

Skipping Cool Down

You run straight to your front door and head right in to plop down on the sofa. You are done running, so why not just be done? Ending your training so abruptly is a big mistake. Your body needs a chance to cool down gradually after each workout. Intentionally wrap your training sessions up with a cool down.

When you are finished with a run, take five minutes to reduce your speed, which will slow your heart rate. Allow times for stretching at the end, which will help to prevent soreness while keeping your muscles flexible.

Failing to Rehydrate

Metabolic waste, also known as lactic acid, is produced after intense workouts. Your body needs to eliminate this waste after each workout and can only do so effectively if you rehydrate after an intense workout. Drinking plenty of water and/or electrolyte replacement drinks within two hours after a run is advised to supply your muscles with nutrients and oxygen.

For every hour you work out, increase your fluid intake by:

  • .5 liters for moderate levels of activity
  • 1-1.5 liters for intense levels of activity

Failing to Take a Break

When you work out hard, you need to take a break. Ensure you get enough sleep so your muscles, tendons and bones have plenty of chance to recover. If you deprive your body of sleep for too long, you can increase your risk of injury and strain as well as a significant drop in performance.

Failing to Replenish Glycogen Stores

You put your body through a lot each run, using up a lot of energy and burned calories. Your stores need to be replenished as soon as possible so you do not prevent muscle growth or slow your recovery, which can be a great way to increase your injury risk.

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6 Tips for Running in Heat

Read these tips to keep safe and prevent burnout during hot weather runs.

Things are starting to heat up outside, which means now is a great time to start preparing for running in the heat. Heat and humidity can make running a greater challenge and wreak havoc on your pace. In warmer weather, your body has a harder time cooling, causing your body to work extra hard. Your heart rate elevates and breathing becomes more rapid than it is during your normal pace. But fear not. There are a few tricks for running in the heat that will keep you going safely.

Hydrate

Hydration is key when it comes to running at any time of year, but it is especially important when in the heat. If your workout is less than 45 minutes in duration, water is all you need. But if you run longer than 45 minutes, you should aim to drink 3 to 8 fluid ounces of sports drink every 15 to 20 minutes to replenish electrolytes and energy stores. According to new research in a recent study at the University of Arkansas, thirst alone is not the best indicator of your need for hydration.

Be Patient and Change Things Up

Your body may take about two weeks to adapt to running in the heat. Slow your pace, reduce your intensity and be patient with your body rather than trying to push through it. This will enable your body to acclimate so you can continue to run without running into burnout. Your body will slowly become better at cooling off so you can run at your normal pace again.

Take Breaks if Necessary

This is especially important for new runners, but all individuals can benefit from this. Allow power breaks every 4 to 8 minutes when getting started with running in the heat. This allows your body to cool down some, helping you to manage your core body temperature. You want to avoid your body temperature rising too much, at the risk of overheating. Overheating can slow you down a lot.

Run During Cooler Times of the Day

The temperature is usually cooler in the morning and evening. If you run in the morning, you may run into higher humidity but will still be able to avoid the high temperatures of the day. The air quality is generally better in the morning as well. Avoid running between 12 and 3 pm.

Pay Attention to the Weather

If a heat alert or poor air quality have been listed for the day, consider running indoors. Running outdoors in dangerous heat will do you much more harm than good and can force your body into overdrive, taking more time to recover from the workout than usual. Nobody will judge you for hitting the treadmill for a day or two.

Dress Accordingly

Dress in technical apparel that is light colored, loose-fitting and wicking, which allows moisture to pass through to be evaporated. This will help to keep you cooler. Protect your eyes with sunglasses that filter UVA and UVB rays and perhaps a hat or visor as well. Don’t forget to put on sunscreen.

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8 key ways running can transform your body and brain

People are built to run.

Many experts think human bodies are shaped the way they are because we evolved to be extremely effective endurance runners. The shapes of our hips and feet, the length of our legs, our shock-absorbing spinal discs, and our ability to sweat make it possible for us to run mile after mile.

So it’s perhaps no surprise that running is strongly associated with a number of benefits for our bodies and brains.

Many experts consider exercise to be the closest thing to a miracle drug. As a form of cardio exercise that’s easily accessible, running is one of the most straightforward ways to get the important benefits of exercise.

Since it improves aerobic fitness, running is a great way to help improve cardiovascular health. Plus, it burns calories and can build strength, among other things. There’s also a long list of psychological benefits runners gain from their sport.

Getting used to running, if you haven’t done it in a while or ever, can be brutal.

But once your body and mind start to acclimate, running can be blissful, meditative, and provide a sense of freedom. As someone who recently completed his first half-marathon, I can confirm that’s true. One piece of advice from several experienced runners made a big difference during my race: remember that you’re running to have fun.

These are some of the physical and mental health benefits of running.

Even a 30-minute run can lift symptoms of depression and improve mood.

Even a 30-minute run can lift symptoms of depression and improve mood.Shutterstock

Spending 30 minutes on a treadmill is enough to lift the mood of someone suffering from major depressive disorder, according to a study published in the journal of the American College of Sports Medicine. Even participants who moved at a walking pace to received the same mood-lifting benefit.

This shows that no matter what pace you’re going, moving has positive effects and adds to the already significant body of research showing that running and other forms of exercise can improve mood and help fight depression.

Contrary to what many people think, running actually seems to improve knee health.

Contrary to what many people think, running actually seems to improve knee health.Rob Ludacer

Knee pain can quickly sideline a runner. It’s often a sign of overtraining or a need to improve one’s form or flexibility. But running probably isn’t the cause of knee osteoarthritis.

In one eight-year study of 2,637 participants, researchers found that the more people ran, the less likely they were to suffer from knee pain or osteoarthritis. While it’s hard to say that running directly caused people to experience less knee pain, researchers think that could be the case since running helps people keep their BMI in check and their leg muscles strong. Running also strengthens bones.

Running helps young people sleep better, improves their mood, and boosts their ability to focus.

Running helps young people sleep better, improves their mood, and boosts their ability to focus.Shutterstock

In a study of 51 young people with an average age of 18, half were assigned to add running into their routines, while the other half did not (they did get some exercise, but didn’t add a regular running regimen). To get the benefits associated with running, the group of runners ran at a moderate pace for 30 minutes a day, five days a week, for three weeks.

Those in that running group were found to sleep better, show signs of improved psychological functioning, and focus better during the day. The same benefits are likely to apply to runners of any age.

Running can significantly improve cardiovascular health.

Running can significantly improve cardiovascular health.Shutterstock

We know that aerobic activity is good for the heart, so it’s no surprise that running can improve cardiovascular fitness. In general, the more people run, the healthier their hearts tend to be. But you can get big benefits without having to do a lot: running just five minutes per day could add years to your life, according to a study in the Journal of the American College of Cardiology.

There has been some concern that extreme amounts of running — we’re talking ultramarathon distances — could stress or scar the heart. But a growing body of research seems to indicate that’s not something to worry about. Researchers have found that people who run at least 40 miles per week have healthier hearts than those who run 13 miles a week, for example.

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The Inspiring Reason Behind a Marine’s Crawl to the Boston Finish

  • Marine Micah Herndon crawled to the finish line of the Boston Marathon on April 15.
  • The Ohio native runs for veterans, specifically three friends he lost while serving in Afghanistan.
By Allyson Chiu | Morning Mix
Original Post April 16

Micah Herndon’s head hung between his shoulders as he crouched on all fours. Staring down at the pavement before him, he placed one hand in front of the other and painstakingly inched toward his goal: the Boston Marathon finish line.

Despite suffering from severe cramps that had rendered his legs almost useless, the 31-year-old Marine veteran told The Washington Post that he was committed to finishing Monday’s race “with no help” to honor the lives of three men he knew while serving in Afghanistan who were killed after their convoy was hit by an improvised explosive device in 2010.

“Nothing against no one that got help, but I didn’t want help,” said Herndon, who survived the blast that killed the men. “I wanted to finish on my own because whatever pain that I was feeling at that time, or whenever, is nothing compared to the guys and the families that were lost over there.”

Herndon and his determination have since been widely heralded as “inspirational” after several videos of him dragging himself toward the yellow-and-blue finish line went viral on social media, each garnering hundreds of thousands of views by early Tuesday morning. He completed the race in 3 hours 38 minutes.

“This is guts personified,” commented Darren Rovell, a sports business analyst.

The resident of Tallmadge, Ohio, wasn’t always an avid runner. Monday’s race was only the third full marathon he’s ever run, he said.

Herndon said he was drawn to running several years ago when he realized it provided him with the “release” he desperately sought. At the time, Herndon, like many veterans, was struggling to cope with the challenges of transitioning back to normal life after spending four years on active duty in the Marines, during which he was deployed to Iraq and Afghanistan.

Among the things Herndon would like to forget are the events of Jan. 9, 2010 — the day a 400-pound IED took out a vehicle carrying his fellow Marines, Matthew Ballard and Mark Juarez, and British journalist Rupert Hamer, who had been traveling with the unit.

Juarez and Hamer were killed on impact. Herndon said Ballard, his best friend, was wounded in the attack and later died of his injuries.

“Survivor’s guilt, it’s real,” Herndon said. “I definitely have it because I was the lead machine-gunner on that convoy and I didn’t see that bomb that was buried. I live with that every day.”He would go on to survive two other IED attacks, both of which targeted the vehicle he was in. “There’s a reason why I’m here,” he said. “I’m just trying to find out what that reason is for.”But while he figures it out, Herndon has used running as a way to pay tribute to Ballard, Juarez and Hamer.A photo posted to Facebook in February showed race bibs emblazoned with the men’s last names. The bright orange Nikes that Herndon wore Monday had three engraved name plates affixed to the laces.

It was the memory of his fallen comrades that propelled him to the finish line in Boston, Herndon said. For most of the 26.2-mile run, Herndon was on pace to finish in under three hours, and he hoped to qualify for the New York City Marathon in November. But things began to go awry when he hit Heartbreak Hill, the infamously challenging incline near the race’s 20-mile marker. The discomfort, he said, started in his Achilles’ tendon and “just went up from there.” With a little more than four miles left between him and the finish line, the steadily growing pain in his legs became overwhelming.

“Both my legs just gave up,” Herndon said.  But he soldiered on, shifting his focus to the three men for whom he was running. Herndon chanted their names out loud, ignoring the occasional odd look from passing runners. “I kept repeating those names,” he said. “The thoughts of their memories and their families flowing through the mind just like they always do.”

“I kept looking down at my watch and it was like Mile 23, Mile 23-and-a-half, I was like, can the finish line ever get here?” he said. “But I was running at such a slow pace, it took forever.”

When Herndon’s legs couldn’t carry him any further, he dropped to his hands and knees. At certain points, he even relied on his Marines training, resorting to a “low crawl,” lowering his entire upper body to the ground.

Race volunteers flanked Herndon on the final stretch, guiding other runners away from him. After he crossed the finish line, he was immediately lifted into a wheelchair, CBS Boston reported.

Social media erupted with reactions to video of his finish, which was shared by major outlets such as ESPN and Sports Illustrated. One viewer thanked Herndon for “showing America the true definition of honor and valor.”

“Nothing but respect for this man,” another person tweeted.  He said he hopes he can use the attention to shed light on the “broken system” that veterans have to deal with when they come home.

“If we can do something about it, that’s all I care about,” he said, urging others to find their own healthy outlets like he has done.

Though he’s still recovering from Boston — he said on Monday he looked “like a baby deer trying to walk” — it won’t be long before Herndon is back to pounding the pavement.

“I’m definitely getting back into it,” he said, “because that’s my therapy and you don’t miss therapy.”

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7 BENEFITS OF RUNNING THAT’LL INSPIRE YOU TO LACE UP

1. TO UPGRADE CARDIO FITNESS

Improved heart health, lower blood pressure, increased metabolism, stress relief, extra energy – the benefits of running and boosting your cardiovascular fitness are plentiful and, happily, running delivers them all. It also ups your VO2 max – the maximum amount of oxygen you can utilise during exercise – which is generally considered the best indicator of cardiovascular fitness.

‘To raise your VO2 max, I strongly believe you have to hang out at your VO2 max,’ says Meliniotis. ‘That means more tempo runs.’ For the uninitiated, a tempo run is a ‘comfortably hard’ pace you can just about maintain for 20 to 30 minutes. ‘Tempo runs raise your anaerobic threshold and improve running economy at speeds slower than tempo, such as marathon pace.’ If you’re a fitness beginner, improvements to your VO2 max will come relatively easily with sustained aerobic. exercise, such as running.

The higher your VO2 number, the more oxygen you get to the muscles, and the faster or longer you can run.

2. TO TONE UP

Running has long had a rep as an almost magical form of exercise that will melt away any fat you’re looking to lose, and it’s largely true – at first. When you’re new to an exercise, your body responds to a lower level of stress, meaning you may not have to run very far or very fast to see results. Then your muscles start to adapt and, as with any workout, you have to progress your running routine to keep seeing the benefits of running on your waistline.

The American College of Sports Medicine reports that you can elevate your metabolismfor up to 24 hours post-exercise with just one little twist: intervals. ‘If you’re a newbie, ease into it,’ says running coach Michael Meliniotis. ‘Walk or jog at a moderate pace for 20 to 30 minutes, three times a week. Then add one interval workout per week [more on those later] – no more than that, to reduce injury risk.’

Not only will you blast more calories in less time, but a recent study in Medicine & Science In Sports & Exercise found that interval workouts may even encourage more mindful eating. Want to make gains as well? You’ll need to complement your runs with strength and conditioning sessions, too.

3. TO BOOST BRAIN FUNCTION

Get this: a 2018 study by West Michigan University showed that half an hour of running at a fairly high intensity improves your ‘cortical flicker frequency’ threshold, which is associated with your brain’s ability to absorb and process information—so the benefits of running extend to brain boosting powers, too.

‘This could be helpful if you feel bombarded by information,’ says neuroscientist Ben Martynoga, who has worked with Saucony UK to explore the connection between running and the brain. ‘In a set of experiments by Nottingham Trent University in 2016, “executive functions” – those that control your attention, tune out distractions, switch between tasks and solve problems – were improved following bursts of high-intensity interval sprints in young people.’

Been waiting for a life-changing eureka moment? Lace up. ‘Once you achieve a steady rhythm of breath and heart rate, the level of mental clarity is sky high,’ adds O’Neill. ‘Some of my best ideas come when running outdoors.’

4. FOR THAT HIGH

The runner’s high – that euphoric feeling that makes you want to run forever – may seem far off when a passing car has just drenched your favourite Lululemon leggings in dirty puddle water. But it’s real – and it isn’t only caused by endorphins.

A study in the Proceedings Of The National Academy of Sciences points to endocannabinoids, chemicals in your body that promote relaxation, as the source. ‘Runners at all levels can experience this super-neurological phenomenon,’ says Dr Je Brown, chief psychologist for the Boston Marathon.

There’s no secret formula, but you’ll need to run for at least 30 minutes (previous research showed that’s when endocannabinoids start kicking in). Dr Brown also suggests pushing your pace and mixing up your route. ‘Novelty prevents boredom and feeds your brain stimuli, which stops distractions and promotes positive thoughts.’

5. TO DE-STRESS

As well as providing the highs, the benefits of running can combat the lows. Princeton University research found that running produces new neurons in the hippocampus – a region of the brain shown to regulate anxiety.

‘Stress activates your fight-or-flight response, which primes your body for action, causing your breathing and heart rate to rise,’ explains Martynoga. ‘When you go for a run, it puts that energy to good use, often helping stress to melt away.’

The science? ‘Aerobic exercise activates an enzyme in your muscles that clears a substance called knyurenine from your bloodstream,’ says Martynoga. ‘This is great, because a build-up of knyurenine in the brain has been linked to stress-induced depression.’ Noted.

6. TO BE PART OF THE CLUB

Pick any weekend in the calendar and you’ll find a race to run somewhere in the UK. Parkrun now boasts over three million runners in 20 countries clocking 5K every Saturday.

‘I always tell my runners to have an event to work towards,’ says running coach and Riot Squad (Running Is Our Therapy) founder Vicky Tzanetis. ‘Try your local Run Together group – breaking out of your comfort zone is much easier with others.’

Races have become more inclusive, too, says sports psychologist Dr Ariane Machin. ‘When I was younger, only “good” runners raced. Now it’s not just about performance, but the experience and having fun.’ Cue relays, zombie runs and obstacle races – there’s something for everyone.

7. TO SEE THE WORLD

Fancy a run-cation? More women than ever are building their travels around races in beautiful locations. The Dubai Marathon takes place on 25 January 2019, while Lausanne on the shores of Lake Geneva will host the 31st edition of the ITU World Triathlon Grand Final in 2019.

Having just been named the Swiss wine capital, it’s the perfect place to reward yourself with a postrun Merlot. Speaking of wine, Lanzarote’s Club La Santa sports and fitness resort hosts wine runs through the Le Geria wine district – with tastings en route – along with an annual run challenge every November comprising four races in four consecutive days.

Haven’t booked your trip around race dates? No problem. You can scout out sweet trails others have already run on apps like Runkeeper and Strava.

Now you’ve read up on the benefits of running, get kitted out with this rundown of running winter gloves or why not try a running backpack for that morning commute.

Women’s Health – By Alice Ellis, Wanita Nicol and Gemma Yates 01/10/2018
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Eating These Kinds of Foods May Make Your Running-Related GI Issues Even Worse

Bothered by bloating? The answer may be on your plate.

Like shin splints and IT band tightness, gastrointestinal distress can be an unwelcome—yet common—part of the sport for many runners.

But a new study suggests that a certain type of diet may help.

Recently published in the Journal of the International Society of Sports Nutrition, the study looked at exercise-related GI issues and the potentially beneficial effects of the low fermentable oligosaccharide, disaccharide, monosaccharide, and polyol (FODMAP) diet. Past research has shown benefits of a low FODMAP diet for those with irritable bowel syndrome (IBS), so researchers wanted to see whether it could help healthy athletes, too.

FODMAPs are short-chain carbohydrates—found in many legumes, grains like wheat and rye, lactose-containing dairy, fruits high in fructose, vegetables like onions, some nuts, and artificial sweeteners—that are poorly digested and absorbed.

Why Am I Bloated and How Do I Get Rid of It?

That’s not always a bad thing: Considered dietary fiber, these carbs rocket toward the end of your intestine, where the majority of gut bacteria are. The good bugs in your belly use these carbs for fuel, but much like any fuel processing, there are by-products, like gas. For some people, such as those with IBS, certain high-FODMAP foods create digestive issues that can become chronic, such as bloating, stomach cramps, and pain.

Researchers looked at 16 volunteers who were given either a low-FODMAP or high-FODMAP diet for seven days, followed by a week of whatever they wanted to eat, and then one week on whichever FODMAP diet they didn’t have initially. They rated not only their GI symptoms, but also their perceived ability to exercise.

The researchers found that a low FODMAP diet significantly improved running-related GI symptoms in 69 percent of the people. Overall, the participants reported significant improvements in exercise frequency and intensity on the low-FODMAP diet, leading researchers to conclude that following that diet could reduce exercise-related and IBS-related GI symptoms.

Study co-author Justin Roberts, Ph.D., at the Cambridge Centre for Sport & Exercise Sciences told Runner’s World that previous studies have indicated high-FODMAP diets may lead to undigested carbohydrates fermenting in the GI tract, which can cause digestive distress. Reducing those foods, even in the short term—such as a few days leading up to a long run or a race—may reduce risk of symptoms. But, he emphasized, the benefits are likely to be highly individualized.

“Some people may notice reduced bloating or cramping, others may notice reduced nausea,” he said. “This largely depends on factors like previous history of symptoms and type of diet.”

Interestingly, he added, switching to a low-FODMAP diet may help your brain as well as your belly.

“We found that people reported improved perception of exercise, which may be important during sustained training periods,” he said.

Obviously, some of the foods on the FODMAPs list are super healthy, like probiotic-packed yogurt, for example, or whole grains. Also, Roberts noted, there’s a potential trade-off for the benefits.

“We do suggest caution in this approach, as we did find that reducing FODMAP-based foods tended to result in lower-than-expected carbohydrate and calorie intake,” he said. “Meaning that a low-FODMAP approach may need to be introduced in short cycles as opposed to a sustained low-FODMAP intake.”

So, as long as you’re getting your carbs and calories right, and seeing low-FODMAP eating as part of your run or race prep, it can be a helpful way to tame those digestive dilemmas.

Original Source: Runner’s World By ELIZABETH MILLARD

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Not exercising worse for your health than smoking, diabetes and heart disease, study reveals.

Atlanta, Georgia (CNN) We’ve all heard exercise helps you live longer. But a new study goes one step further, finding that a sedentary lifestyle is worse for your health than smoking, diabetes and heart disease.

Dr. Wael Jaber, a cardiologist at the Cleveland Clinic and senior author of the study, called the results “extremely surprising.” “Being unfit on a treadmill or in an exercise stress test has a worse prognosis, as far as death, than being hypertensive, being diabetic or being a current smoker,” Jaber told CNN. “We’ve never seen something as pronounced as this and as objective as this.”

Jaber said researchers must now convey the risks to the general population that “being unfit should be considered as strong of a risk factor as hypertension, diabetes and smoking — if not stronger than all of them.” “It should be treated almost as a disease that has a prescription, which is called exercise,” he said.

Researchers retrospectively studied 122,007 patients who underwent exercise treadmill testing at Cleveland Clinic between January 1, 1991 and December 31, 2014 to measure all-cause mortality relating to the benefits of exercise and fitness. Those with the lowest exercise rate accounted for 12% of the participants.

The study was published Friday in the journal JAMA Network Open. “Cardiovascular disease and diabetes are the most expensive diseases in the United States. We spend more than $200 billion per year treating these diseases and their complications. Rather than pay huge sums for disease treatment, we should be encouraging our patients and communities to be active and exercise daily,” said Dr. Jordan Metzl, sports medicine physician at the Hospital for Special Surgery and author of the book “The Exercise Cure.”
Jaber said the other big revelation from the research is that fitness leads to a longer life, with no limit to the benefit of aerobic exercise. ResearcheExercise: It's what the doctor orderedrs have always been concerned that “ultra” exercisers might be at a higher risk of death, but the study found that not to be the case.

“There is no level of exercise or fitness that exposes you to risk,” he said. “We can see from the study that the ultra-fit still have lower mortality.”

“In this study, the most fit individuals did the best,” said Metzl, who was not involved in the study. “Once cleared by their physicians, patients shouldn’t be afraid of exercise intensity.”

The benefits of exercise were seen across all ages and in both men and women, “probably a little more pronounced in females,” Jaber said. “Whether you’re in your 40s or your 80s, you will benefit in the same way.”

The risks, he said, became more shocking when comparing those who don’t exercise much. “We all know that a sedentary lifestyle or being unfit has some risk. But I’m surprised they overwhelm even the risk factors as strong as smoking, diabetes or even end-stage disease.”

“People who do not perform very well on a treadmill test,” Jaber said, “have almost double the risk of people with kidney failure on dialysis.”

Exercise is good for your body and your mind, study says

What made the study so unique, beyond the sheer number of people studied, he said was that researchers weren’t relying on patients self-reporting their exercise. “This is not the patients telling us what they do,” Jaber said. “This is us testing them and figuring out objectively the real measure of what they do.”

Comparing those with a sedentary lifestyle to the top exercise performers, he said, the risk associated with death is “500% higher.” “If you compare the risk of sitting versus the highest performing on the exercise test, the risk is about three times higher than smoking,” Jaber explained.

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Comparing somebody who doesn’t exercise much to somebody who exercises regularly, he said, still showed a risk 390% higher. “There actually is no ceiling for the benefit of exercise,” he said. “”There’s no age limit that doesn’t benefit from being physically fit.” Dr. Satjit Bhusri, a cardiologist at Lenox Hill Hospital, who was not involved in the study, said this reinforces what we know. “Sedentary, Western lifestyles have lead to a higher incidence in heart disease and this shows that it’s modifiable. It’s reversible,” he explained, adding that doctors are really good at treating patients who have had cardiovascular events but they can be prevented. “We’re meant to walk, run, exercise. It’s all about getting up and moving.” For patients, especially those who live a sedentary lifestyle, Jaber said, “You should demand a prescription from your doctor for exercise.”
So get moving.

CNN’s Debra Goldschmidt contributed to this report

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