Posts in: Fitness
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Advice on Training With or After an Injury
By Doug Alred
Getting sidelined because of an injury is probably the most frustrating thing a runner can face. Many runners adopt the “no pain, no gain” attitude and press on despite an injury. This mentality can be very detrimental. Here is some advice to consider when faced with an injury.
It’s important to note that there are separate strategies for running with an injury and making a comeback after an injury has healed. We will cover both. In both cases, you must monitor your body. Make sure you don’t push yourself too hard; it could mean a longer recovery or even a re-injury. Know your limitations. Know when to run and when not to run. And always discuss your injury with your physician and follow his or her advice.
General guidelines for running with an injury:
1) Dull pain versus sharp pain: While dull aches are typically okay, sharp pains are not. For example, if you have dull ache in your calf, you will probably be okay. However, if you feel a sharp pain in your calf, stop running and walk. Ask yourself this question: “Is running the rest of this run today worth having to take three months off with an injury?” I’ve walked away from plenty of runs to avoid injuries. Remember that it’s always better to rest if it means you can fully recover. Sometimes, an injury that can heal in a week can turn into a three month ordeal if you continue to run.
2) Stick to shorter, slower runs: If you decide to run with an injury, run a shorter distance at a slower pace. If you don’t overdo it, you may not have to face a total shutdown. If you back-off, you can maintain your fitness level and stick to your training schedule. You don’t have to do an endurance run every week to keep up with your training. Every ten days is fine and will keep you on track, but if your body can’t handle it, skip the longer runs altogether. Scale back and remember that something is better than nothing.
3) Know when to power through and when to quit: You might be able to power through certain injuries as long as you take corrective measures on your run and during your cool down, warm up and off time. Many people run through plantar fasciitis if it’s not out of control. Never try to run through a pulled hamstring or calf muscle. It’s better to take time off. Let it heal.
Hitting the Payment Post-injury:
1) Put the past behind you: Forget about your training regimen pre-injury. It’s a new reality. The important thing is to get you back running and rebuilding your endurance. Slow down the pace. Decrease the mileage. Take it easy. Ease into it. Don’t start with five miles if you’ve been running ten; try one mile first. If you feel good, try it again. Set weekly goals and build slowly. You’ll get back before you know it and you can’t rush it. You can do it in minutes too. 10 minutes first week, 20 second week, etc… Don’t do seven miles one day and eight the next. Give your body time to ramp up and see how you feel. If you feel up for an endurance run, only do it one day a week or every 10 days.
2) Don’t make the same mistake twice: When you got injured, what happened? Was it something you did? Were you overtraining? Did you not take enough time to let your body adjust to your regimen? Were you wearing the correct shoes? Remember, shoes can change. If you ramp up in mileage you may need another shoe. Assess if your injury had anything to do with equipment or training regimen. Think about terrain, distance, time, shoes, etc… If you’ve made a mistake and can identify that mistake, make sure not to repeat it.
3) Modify as necessary: Wrap your hamstring for a pulled muscle. Support arches with tape for plantar fasciitis. Try compression socks for calf problems. Talk to the 1st Place Sports staff and ask them what modifications and methods might help you. Chances are we’ve seen it.
4) Know when to say when: If it doesn’t get better, then stop. It needs to feel better, not worse. The “If it doesn’t kill you, it makes you stronger” mentality does not work when it comes to an injury. That attitude could sideline you for good. Take care of your body. Turn off the competitor and get back to the basics. Run to feel good and be fit. Listen to your body and react to it in a timely manner. I tell runners all the time that the number one injury is re-injury.
Doug Alred, owner of 1st Place Sports, contributes a monthly column on running to HealthSource magazine. If you have runnings question for Alred, please email .(JavaScript must be enabled to view this email address).
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By Wes Greer
If you’ve ever worn (or chuckled at) one of those “I run so I can eat” t-shirts, this info is for you! How you eat goes hand in hand with your workout plans and is proven to bring people’s weight loss goals into their grasp more quickly and easily. Try these top 9 strategies from the Fitness Together experts to help you spell double trouble for extra pounds!
1. EAT HEALTHY TO STAY HEALTHY.
Studies show that people who eat an unhealthy diet (loaded with fast-food meals, sugary drinks, high-fat snacks, lots of desserts/sweets, and low in fruits and vegetables) have significantly higher rates of chronic disease such as high blood pressure and heart disease. The most successful weight loss programs provide clear and uncomplicated nutrition guidance via tools such as “this is a healthier choice than that” food graphics.
2. LOSE WEIGHT AT A SAFE RATE.
Weight lost too quickly often returns — sometimes with additional pounds. The safest diets promote weight loss of no more than two pounds (or 1% of total body weight) a week.
3. LEARN HOW TO CONTROL EMOTIONAL EATING.
Experts estimate that 75% of overeating is caused by emotions. Successful weight losers have learned to apply behavior modification tools to help them deal with their emotional eating triggers and learn healthful techniques to help manage these emotions.
4. CONTROL CALORIES AND PORTIONS.
Research has proven time and again that to lose weight you must consume fewer calories than your body expends, regardless of the carbs/fat/protein ratio. Nutrition Together uses a special “food-weight” system to help make these calories-in, calories-out calculations quick and easy to do on the fly — so you can still eat the foods you love and lose weight.
5. KEEP A JOURNAL.
Studies show that people are most successful at maintaining healthy eating habits when they watch and record the type and quantity of food consumed. Take it a step further with an Accountability Journal to help you track both eating and exercise choices.
6. WEIGH YOURSELF OFTEN.
Frequent weighing is proven to help clients achieve and sustain weight loss. Not weighing in is actually associated with greater weight regain. The Nutrition Together program encourages private, weekly weigh-ins, as well as periodic body fat and waist circumference measurements.
7. EAT SMALL, FREQUENT MEALS.
The more meals and snacks you eat a day, the healthier your weight is likely to be. Eating breakfast and eating frequently increases total calorie burn. Aim to eat a healthy breakfast every morning followed by four or five small meals throughout the day.
8. CHOOSE THE MACRONUTRIENT CONTENT OF YOUR MEALS WISELY.
The type of food you select can help you boost your metabolism and feel fuller and more satisfied longer. For example, protein reduces appetite and costs your body the most calories to metabolize. Fiber is filling and helps keep hunger at bay, helping you make wiser choices at major meals.
9. INCLUDE STRENGTH TRAINING, NOT JUST CARDIO.
The most successful programs for promoting health and long-term weight control involve combinations of exercise and diet. Balancing cardio exercise with strength training is the best prescription for promoting health, fitness and weight control. Fitness Together offers the ideal combination, (healthy eating advice and exercise) under one roof, with private, personalized one-on-one workouts and nutrition guidance.
Editor’s Note Wes Greer is owner of Fitness Together Jacksonville. Originally from Coffee County, Ga., Wes earned his B.S. in Engineering from Auburn University and worked as a Manufacturing Process Engineer until he decided to return to school. He then attended the University of South Carolina and Vienna School of Economics in Vienna Austria, where he earned an International M.B.A. Wes is a former NCAA athlete and has 15 years of experience as a personal trainer and fitness coach. Through his engineering, management and business experience, Wes has developed a keen understanding of people and how to motivate them. This plays a huge role in how he approaches his business and clients. Wes realizes how success becomes so much easier when you have someone in your corner.
Posted in: Fitness, Healthy Eating // 2 Comments
By Jon Vredenburg, MBA, RD, CSSD, LD/N
It seems like everyone has their piece of nutrition advice they want to share. From daytime television to supermarket tabloids we are overwhelmed with nuggets of what appear to be nutritional wisdom, but are in fact just witless.
The Dr. Oz television program seems to be a harbinger of several half-truths. Perhaps you have been recently captivated by the promise of raspberry ketones as the key to your weight loss program. A bottle of this supplement averages $20 to $30 but tastes nothing like raspberries. The claim is that the supplement will “cause the fat in your cells to get broken up more effectively and help your body burn fat faster”. Although the show’s pseudo-expert stated there “are no side effects” it can actually increase your heart rate and blood pressure because of its biological action. The truth? There is no convincing human research to support the supplement’s claims. You will find the convenient escape clause “When combined with diet and exercise” which pretty much translates as “Take this, we cannot prove it works – but diet and exercise is always good advice.”
This story repeats itself frequently in today’s marketplace. The nutrition supplement industry is not regulated in the same manner as prescription and over the counter drugs. The effectiveness of a nutrition supplement does not have to be proven before it is sold. Manufacturers can put generic claims like “Supports metabolism” or “Encourages fat burning” on the bottles, without providing any scientific evidence to support the statement. These are referred to as structure and function claims. They are sufficiently vague but strongly enticing. Despite its overall deception, it is perfectly legal. Frustrating, right?
Historically, I recommend very few nutrition supplements. If I do recommend a supplement it is usually an omega three fatty acid, vitamin D, iron or calcium. However, this is only after a thorough review of a person’s typical dietary intake to see what they are missing. I may also recommend a low dose multivitamin with minerals if they are making significant food restrictions. I also talk about ways to include the real food sources of the missing nutrients back into their diets with the hope that the supplement requirement is just short lived.
It is helpful and cost effective to be cynical in your evaluation of nutrition supplements. The best supplements are those that correct a deficiency and are supported by scientific evidence. Check with a Registered Dietitian to see if a supplement is right for you but steer clear of the dietitian that sells supplements. There is a definite conflict of interest in that regard.
