Tips for Running in the Heat!
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Tips for Running in the Heat!
Hydration guidelines from ACSM
Baby got back? While this song may remind you of the 90’s, for runners a weak booty may be contributing to some common running injuries. Your butt muscles, also known as the gluteus maximus, medium, and minimus, keep the pelvis steady, propel us forward, and extend the hips during walking and running. In addition to being aesthetically pleasing in yoga pants, a functionally strong gluteal group decreases the risk of injury when running.
Chronic exertional compartment syndrome (CECS)—can be a completely sidelining injury. It’s a condition most commonly seen in the lower leg among athletes, especially endurance runners. Symptoms typically develop as a tolerable pain, but as the runner continues running the pain worsens until it becomes unbearable and the runner has to stop.
If you've ever had a hip or knee injury as a runner, you most likely have heard of the TFL. But what exactly is it and what role does it play in daily movement? The TFL (tensor fascia latae) is a muscle responsible for flexing, abducting (bringing out to the side), and internally rotating your hip. The TFL originates at the top of your pelvis and narrows into an attachment to your iliotibial band. Tightness in this muscle pulls the ball of your hip too far forward in the socket and makes it difficult for your hip to maintain its neutral position when walking and running.
Congratulations! You ran the marathon! Once you’ve worn your medal to work and the celebrations have died down, it’s time to assess what went well, what didn’t, and how to make it better or the next training cycle.
As you’re recovering from the marathon, don’t neglect to rebuild your immune system. Take this time to get your body back to 100% before you get back out there. A recent study looked at the effects of marathon training on neutrophils and your immune system. Neutrophils areresponsible for attacking the surface of bacteria in the body.
Post Marathon Blues? Completely Normal! Let us help you work through it.
Set up an annual goals worksheet for yourself!
On November 1, 2015, several sweaty, joyful, exhausted runners trickled through our doors after crossing the finish line of the TCS NYC Marathon. Sore and victorious, they told their heroic tales of their mornings that had begun before sunrise on Staten Island and involved self-transformation through the boroughs of New York City, all the way to the finish in Central Park.
Here is a story that we are hearing weekly these days.
Patient: I ran over the weekend and I didn’t realize it was so humid. My run went really well but my achilles tendon has been on fire ever since.
Therapist: How much water did you drink this weekend
Patient: 2 cups of coffee and 1 bottle of beer
“Should I go before the warm up or after…or maybe before and after?” If you have ever run a road race, you know one of the most daunting tasks on race day is standing in line for the porta-potty. It’s in every runner’s pre-race routine though because running on an upset stomach is no fun! Sometimes despite your best effort however, the stomach bug will find you during an intense workout or race. An email questionnaire was sent to over 2,000 runners following a marathon event in the Netherlands. Of the 1,281 runners who responded, 45% complained of at least one GI symptom during the event. Why is that?
Post-run nutrition is essential, but the choice of a recovery drink can be overwhelming. From water to Gatorade to Pedialyte, each liquid has its benefits and varies in popularity within the running community. Most runners have their favorites, but if you're still looking check this out: chocolate milk has made the recovery drink list! This may sound a little strange at first, but it’s basically a liquid carbohydrate.