Damn those running injuries..I’m still in form or am I

06 Mar 2014 Leave a comment

by Lori in Health and Wellness, Running Tags: , , , , , ,

imageUp till last year I had little worries or gave little thought to injuries aside from the usual quick prayer seeking protection and thank-you-God for keeping me whole. In truth, prior to two years ago, I really wasn’t running races, not like I am now anyway, there was the odd race here & there which would include a half marathon or 15 miler but running then was primarily for exercise. Fast forward to present day and.. It hurts. Ever since I injured my ankle last year, it has been one thing or another with either my ankle throbbing at odd intervals, posterior knee pains or leg fatigue or some such thing; I’d even wager a guess that they may all be related in some way. If I recall any other injury before this onslaught it was shin splints and that would have been a record of 1 running injury in my lifetime up till then.

Education is half the battle
It’s no secret that runners hate injuries and that we really covet our ability to stay injury-free. Try as we might though, the numbers show an average 60 to 66% injury rate per year (Runners World). In other words, your chances of sustaining some type of running-related injury or even injuries in the span of your running life is very high. Seems I’m not so special after all. The best chances one has of combatting anything is to educate oneself about it. With that in mind, take a look at some of the more common running injuries and how best you can avoid and or treat with them.

Hip and Thigh Injuries
-Iliotibial Band Syndrome commonly referred to as IT Band
The IT Band is a thick, fibrous band that spans from the hip to the shin; it lends stability to the knee joint, and is attached to muscles of the thigh. ITBS is caused when the band becomes inflamed and tender.

-Pulled Hamstring
This is a common sports injury, seen most commonly in sprinters. A pulled hamstring is a injury to the muscle called a hamstring strain. Treatment of a pulled hamstring is important for a speedy recovery.

-Hip Stress Fractures
Stress fractures of the hip are most common in athletes who participate in high-impact sports, such as long distance runners. Treatment usually is successful by avoiding the impact activities.

Knee Injuries
-Patellofemoral Syndrome aka Runner’s Knee
Runner’s Knee problems are associated with the patella, or kneecap and is common in runners. The term runner’s knee may refer to several common injuries such as chondromalacia, patellar tendonitis, or generalized knee pain.

-Plica Syndrome
Plica syndrome occurs when there is irritation of the lining of the knee joint. Part of the lining of the knee joint is more prominent in some individuals, and can form a so-called plica shelf. If this tissue becomes inflamed, it can cause knee pain.

Leg Injuries
-Shin Splints
Like runner’s knee, this is a term that describes a set of symptoms, not an actual diagnosis. Shin splint pain can be due to problems with the muscles, bone, or the attachment of the muscle to the bone.

-Stress Fractures
Stress fractures of the hip are usually seen in long distance runners, and much more commonly in women than in men. These injuries are usually seen in endurance athletes with deficient nutrition or eating disorders.

Ankle Injuries
-Ankle Sprain
Ankle sprains are common injuries that runners experience. Early recognition and treatment of this problem will help speed your recovery from ankle ligament injuries.

-Achilles Tendonitis
This is a painful condition of the tendon in the back of the ankle. Left untreated, Achilles tendonitis can lead to an increased risk of Achilles tendon rupture.

Foot Injuries
-Plantar Fasciitis
Plantar fasciitis is a syndrome of heel pain due to inflammation of the thick ligament of the base of the foot. A tight, inflamed plantar fascia can cause pain when walking or running, and lead to the formation of a heel spur.

-Overpronation
Pronation is a normal movement of the foot through the gait cycle. When this motion becomes excessive, overpronation can cause a variety by altering the normal mechanics of the gait cycle. Shoes to control excess foot motion can be helpful for overpronators.

-Arch Pain
Arch pain is a common foot complaint. Arch pain, also sometimes called a strain, often causes inflammation and a burning sensation under the arch of the foot. Treatment of arch pain often consists of adaptive footwear and inserts.

Of course there are a lot more running-associated injuries. You would do well to read up some more and take proper steps to avoid them. Many of us fail to adhere to proper running and pre running principles and even for those that do there is still the risk -such is the nature of the sport. But we can all try to minimize our risks by wearing proper footwear, stretching out properly and incorporating cross-training into our running schedule. Then there’s the issue do what to do when it is what it is. Your best chances are early detection, diagnosis and treatment to ensure you return to full form in the shortest possible time. For the minor injuries, and these usually last a few days with rest, the ICE method (Ice, Compress, Elevate) usually works with some type of anti-inflammatory medication. For anything lasting more than a few days, get it checked out. It’s always better to be safe than sorry. Always.

At the Heart of Running

27 Feb 2014 Leave a comment

by Lori in Health and Wellness, Running Tags: , , , , , , ,

The Heart

At the heart of running is a fragile yet strong, complex, judicious, and vital organ upon which our entire being depends. The human heart is as critical to life as air and it goes with little saying how dependent we all are on its proper functioning to live enjoyable lives. Yet it could be, that it is the least appreciated and understood of all our body organs in-so-far as how it works, how we should care for it, and even maximize its efficiency.

The Heart: How it Works

Your heart is an amazing organ. It continuously pumps oxygen and nutrient-rich blood throughout your body to sustain life. This fist-sized powerhouse beats (expands and contracts) 100,000 times per day, pumping five or six quarts of blood each minute, or about 2,000 gallons per day.

According to an article written on – How Does Exercise Affect Your Heart – on Active.com, Over time, with chronic cardio training, our resting heart rate drops because each beat delivers a bigger burst of blood, and fewer beats are needed.  This takes work off your heart and is why cardio exercise is recommended for heart health. However, cardiovascular exercise can also produce stress. If we get into over-training, we may hit a point where we are drowning in cortisol.  This eventually leads to immune-suppression and fat gain around the abdomen and face.  People who spend a significant part of their day in stress, who have poor digestion or other sources of physiological stress, should not further their stress levels by over-training.  It’s recommended that one should always think of their goals, moderate exercise if necessary, and work to reduce stress level.

As a runner, I have a deep appreciation for the role my heart plays in assisting my natural ability.  But even so, there are times I can take its steady beat for granted and cause it unease and unrest.  In this I know I am not alone.  There have been much debate and discussion about the dangers and or benefits of running, more so long distance running, on the heart.  Dr. Paul Thompson, a cardiologist who specializes in heart disease in athletes, says most élite athletes have hearts that are enlarged by exercise.  Scary right. I’ll step out on a limb here and say that our lack of education on the issue is even scarier.  Doctors, researchers and various writers on the issue seem to believe that there is no one-size-fits-all.  There are runners who’ve run 50+ years without any incidents and then there have been the 1/ 50,000 who have met with disastrous results. For example, a recent study showed that while regular exercise does indeed benefit the heart, some experienced marathoners past the age of 50 had significant calcium deposits in their arteries, thus increasing their likelihood of suffering a heart attack.

imageCaring for The Heart

Our hearts are so complex, there remain many unknowns but what is known is that family history and dietary habits play as critical a role–if not a greater role–in heart health than exercise. This puts your own risk factors high up there on the things to look after when deciding to pursue an active lifestyle. Consider the gene factor, do you have a predisposition? Is there anything in your medical history that could contribute to an onset of any heart issue? These are just two of the many questions that you should consider.
It’s worth the time, effort and money to invest in seeing a doctor about your exercise and or running plans and have a complete check up done, which should include an electrocardiogram (ECG or EKG)) which is able to measure the electrical activity of the heart and in most cases would show up any abnormal activity. As with most things, this is not fool-proof and a lot is left up to you the runner to ascertain your body limits. Learn to read and listen to your body; know when it’s calling out for rest and when it needs a work out and provide it with a proper diet and nutrition thereby maximizing your chances of being an effective runner while minimizing your risks of injury or even death. The thing is, even with all the advances in technology, knowledge and medicine, no test is infallible, it’s a matter of assessing your odds and going with your gut to pursue something you love. Your chance of dying in a marathon is far slimmer than that of a car accident. That is to say, risks are inherent in everyday life, at every turn and in all impracticality, it is the risky stuff that challenges us, causes us to dare to dream and extend ourselves beyond our human limitations. The joy comes when we discover the hidden potential within and a strong and healthy heart to boot.

Skinny vs Healthy

30 Jan 2014 Leave a comment

by Lori in Fitness, Health and Wellness Tags: , , , , , , , , , , , , ,

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At no time in our history has it been more pertinent, so debatable or misunderstood. Studies rage as do diet fads and exercise plans, all in the name and search of Skinny, Perfect, You.  Maybe it’s the media hype, the crazy celebrities we are wont to emulate, or could be it’s the mixed messages we get from society at large, who knows or even cares, fact is we are so messed up with the idea that we all have to be a ‘perfect’ size 2 or is it 1, that people have been literally running in circles trying to fit in.  Now I’m all for running, but you may have noticed that in this race there’s no finish line – no one wins. That’s because when it comes to human beings, there is no one-size-fits-all.  So then, why are we of the mistaken belief that size 2 is the standard for beauty, happiness, well-being and perfection, when in fact, beauty comes from within, happiness is a state of mind, your well-being embodies physical, spiritual, mental as well as emotional health and as for perfection, well..a pipe dream really.

One can assign blame to various sources, but the truth is there is enough blame to go around. However, I am convinced we are our worst enemies.  Use to be, we could have gotten away with the saying ‘Ignorance is bliss,’ but in this fast advancing world, that is just plain lame.  It couldn’t be further from the truth anyway, ignorance is just that, ignorance, and bliss is bliss; In the end, we remain responsible for who and what we are. We’ve been told often enough that what we put in, is what we get out.  That should apply across the board; food, exercise, study, family et al.  The time, effort and resources we assign to those areas determine the results we get.
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Really, there are no reasons we can claim ignorance as information abounds on healthy eating practices, exercise, health & wellness and just about any area of interest we can imagine.  It behooves us to acquaint ourselves with this superb human machine God has gifted us with, to learn and appreciate it inside out, to love the skin we’re in, only when we do, will we find balance and enjoy what is the healthy and right size for each of us.  People often say – you’re so lucky, you’re so skinny – as if luck has anything to do with it or as if skinny is my desire.  Not so at all.  So what if I’m small-boned.  Does that make me healthy? Should it mean that I get to eat crap and not exercise; that I get a pass on practicing healthy living? Definitely not.  We need to get that we’re all unique.  Therefore, we will not, nor should we aspire to be, the same.  A size 2 on me maybe healthy, if I live it out correctly, but maybe totally wrong for your built and stature, which may be a size 4 or 6 or even 8.  If you can’t fit my shoes, you shouldn’t try to wear them.  Find your own and wear it beautifully and well.  Now does this mean that it’s ok to be overweight? Heck no! Obesity is a big problem, and it shouldn’t be because of image but because of the potential hazards inherent in living with it.  It is therefore very important that we pay attention to our health, this is the reason we eat right and exercise; to be healthy and fit. The rest is just a sexy bonus.

  

The Joy of Trail Running

15 Jan 2014 Leave a comment

by Lori in Fitness, Health and Wellness, Running Tags: , , , , , , , , , , , ,

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Running is a sport that’s hard to love. It could be because it requires so much of one’s energy among other emotions that there’s hardly room left for anything else. Most runners run either because they’re good at it, are very competitive, like the physical & psychological results of running or a combination of the above. Very few, I believe, will admit to loving the constant pounding of heart, feet and muscle to the insistent beat of their personal-health-aspiration-drum.

imageQuite frankly, after my teenage years and before I discovered trail running, I saw running as strictly a competitive sport and would hardly consider it something I did for fun. The trails changed all that. There among nature, I discovered my inner ying that responded to the call of the wild with a resounding yes that echoes wherever trails are found. I want to discover, explore and enjoy them all. Within those trails I am able to step outside of myself and see the beauty of God’s creation as He intended it and it’s a wonder to behold. I don’t know why I respond this way, what it is within me that unfurls at the sight, sounds and smell of nature blossoming in my midst..I just know that I do and that to be given the opportunity to experience it is a precious gift I treasure. Upon my return to the track and roads there’s really no comparison. Time stands still among the quiet chatter of birds and insects; the cackle of leaves underfoot is background music to the sighting of a unique flower or plant as the fresh air pleasantly tickles my nostrils, and my senses are thoroughly assaulted by the explosion of color as the seasons change. And If per chance I encounter one of my wild friends, it’s always with a gaze of awe as I humbly submit to their authority in this world of theirs..where I am but a guest..a world seemingly untouched, unspoiled by the passage of time and those who are fortunate to enter in.

I try to get to the trails as often as I can, which is not often enough in my mind. Thank goodness New York offers lots of opportunities to the desirous trail runner, as there are lots of parks surrounding the city that one can get lost in. Venture a little further upstate or head out to the Catskills and it’s trail heaven out there and great for hiking too. What I have not been so fortunate to find are running events that involve the trails, I guess it’s harder to organize those, but be that as it may, there are always opportunities for those so inclined; my eyes and ears are open to new trail experiences this year.

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All Peaches and Running Dreams

26 Dec 2013 Leave a comment

by Lori in Fitness, Health and Wellness, Running Tags: , , , , , , , , , , , , ,

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I love running in Georgia. Particularly, I delight in the fresh and pristine air surrounding the Savannah Rapids River in Augusta, and the cacophony of sounds that enfold me as I make my way along the scenic trails.  Because I consider myself a nature lover, I relish the times I can get away from city life and get in tuned with my wild side.  There’s nothing more inspiring than being lost to the world of city lights, blaring traffic and the constant chatter of well-meaning or not, people.  It is here that running takes on a whole new meaning; where competition, pace and races take a back seat to enjoyment, beauty and appreciation.

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It seems everything and everyone conspire to offer the perfect conditions -it’s hardly winter here today- for lacing up and heading out.  And because it’s so designed, I can hardly not take a camera along as picturesque scenes are sure to greet me.  I picture the willow trees, its branches swaying gently in the breeze as the gurgling sound of water gushes by and the birds singing sweetly as they tag along on this self-defining run that will unearth more than I can imagine and unload more than mere calories.

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I may return with some Spanish moss in my hand and some stunning shots on my camera, but what I hold in my heart and my head, words cannot express, nor can I really articulate what it means to this city girl who’s really country at heart.

Yikes It’s Winter!

19 Dec 2013 Leave a comment

by Lori in Fitness, Health and Wellness, Running Tags: , , , ,

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Summer bodies are earned in winter!

You take a Caribbean gal accustomed to tropical and warm temperatures and you place her in average 25 degrees Fahrenheit weather and what you get is me, cold and cranky as heck.  These are the days you just wanna curl up..fetal position preferably, with your favorite book and blanket; christmas music playing softly in the background and a steaming cup of hot chocolate peppered with marshmallows and/or Jim Bean.  Yep, winter is just about here with its oh-so-short days and cold and wintry nights.  So how do I beat this – it’s too cold to run – truth be told, there is no easy way.  These are the days we’re gonna have to dig deep down and find the inspiration that has brought us thus far.

That being said, there are some external things that can inspire that move from fetal position to running form.  For nature lovers, like myself, a lot can be said for experiencing the changing seasons first hand; your winter runs are much more quiet, there is less traffic in the parks and on various running routes as others seek warmer alternatives, and who doesn’t enjoy some extra quiet and the chance to run without sidestepping strollers.  Also, sweat becomes a thing of the past; you can actually run without breaking one, well at least not the wet, drenched-looking kind, just remember to drink a lot.  Layered and mittened up, you’re on a determined path to success and nothing beats the feeling of super-accomplishment post running; you’ve braved the cold with determination and tenacity – nothing says you’re a badass quite like that.  And of course you can always rely on the calorie factor to get you out the door.  You want to deserve the extra treats you give yourself and since we know that nothing in life is free, that extra piece of pumpkin pie means extra calories to burn.  Additionally, running in cold weather, causes you to exert more energy and effort and you’re likely to burn more calories on your average run.

Of course, now is a good time to get some cross training in and sign up at a gym so you have some variety to spice up your workouts.  While it isn’t the average Joe that decides to run in winter wonderland, anyone who has a serious desire to stay healthy will see winter as a challenge and either embrace it or look for ways around and through it.

Running vs Walking

14 Dec 2013 3 Comments

by Lori in Fitness, Health and Wellness, Running Tags: , , ,

imagesW0AIPL91The age-old debate over whether it is better to run or walk continues.  Of course runners think they’re totally in the know and far out class their walking counterparts.  While there is a lot of research on the topic and enough said to indicate that both activities are beneficial, it stands to reason that it all depends on what your goal is.  Recent studies on the subject allude to this as well as to the fact that those intending to lose weight are better off running over walking (The Journal of Obesity, 2012).  On the other hand, in a new study, published last month in Arteriosclerosis, Thrombosis and Vascular Biology, walkers got the edge over runners in the area of heart disease reduction with a 4.5 decrease, while walkers saw their risk of heart disease decrease by more than 9 percent after expending the same amount of energy.

From a runner’s perspective,  I believe it is all about what one hopes to accomplish.  Lots of people and research will tell you that running places a lot more stress on the body than walking, that there is a lot more wear and tear of muscle tissue and that this reduces the average lifespan of a runner, they would be mostly right.  On the other hand, others may say that walking gets you nowhere fast.  Well, that’s debatable and entirely dependent upon your goal.  Obviously if you’re looking to lose weight, running will be the better bet as you’re likely to burn more calories during this form of exercise.  What is also interesting I have found, is that overtime, runners carry weight better.  Controlling weight is much easier according to current research on the issue and it has been found that appetite has a lot of bearing on this.  Runners are found to consume less overall than walkers.  From me to you, I think it has a lot to do with mindset.  Consider the runner who has motivated him or herself to pursue a certain path and gain a specific and desired outcome; overarching total health, such a person is far less likely to engage in unhealthy practices.  Why? Well, for one thing, running is hard work; a lot of commitment and sacrifice, one is hardly likely to wash it all away with a proverbial can of soda.  Also, I think runners are of a more competitive mindset and see their lifestyle as a continuous challenge to be met and overcome; this serves to keep them focused and on track.

People who walk on the other hand, though not necessarily as driven, are nonetheless just as goal oriented as runners.  Such enthusiasts will tell you of their dedication and commitment to the cause of walking and advise you of all its attributes which, like running, affords one a stress outlet and encourages a healthy lifestyle.  What differs are the results; calories burned, weight loss, distance covered, these are all likely to be less for the walker in the short and over the long-term.  That being said, there is a chance they’ll one day out walk runners as the rigors of marathons and ultra marathons do take a toll on the body, though I’m proud to say I know of many aged runners doing quite well.  Walking is a good place to start, if this is you, you’re on the right track and I encourage you to continue.  Who knows one day you might add a little jog in and find that it’s not so bad after all.

So what have we concluded?  Not too much I think, the debate rages on.  What we know to be true is that both running and walking are great forms of exercise that are highly beneficial.  While running may seem to have the edge over walking, I think it’s all a matter of where you’re at and where you want to go.  As a runner though, I think running rocks!  The cheetah agrees.

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Smart & Fun Running

27 Nov 2013 Leave a comment

by Lori in Competitive Running, Fitness, Health and Wellness Tags: , , , , , ,

imagesSome people have the wrong idea..they look at running and think, “I can never do that! It’s too boring, to difficult, too tiring and in sme cases, even dangerous…” “Did you hear of tht guy who collapsed after running the marathon…” Propaganda and truth abound over the subject of running but whatever side of the spectrum you’re on there’s one over-riding truth that stands out: running can be and is beneficial to your well being.  However, as with every good thing, there is always the opportunity for abuse and its subsequent consequences.

It is true tht running can become monotonous, that is, if you run the same course, distance and races all with little or no variation.  For that matter, I have a hard time thinking of any activity tht wouldn’t afford the same result if done the same way all the time. If one is to assume the maximum benefit from this “mind sport,” variation is key.

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Today there are so many forms of running and so much fun attached to the sport that it is impossible to maintain an air of indifference or even incredulity. You have the traditional track & field and long distance races such as marathons, and now there are decathlons, urbanathlons, iron man, cross country racing, trail running (my favorite) and so many other shorter fun-type races like mud runs, color runs and obstacle races among others.  Also, if you ever needed a reason to run, there are races for just about every cause you care about.  Running to advance literacy & cancer are two important ones for me, with these races, you get to make an important contribution to society while getting your exercise on.  How’s that for a bonus! I mean that is so FUN! Somewhere among the lot is a run for you, cause you have to believe me when I tell you that YOU were born to RUN!

Now all you have to do is find a running buddy: join a club, find a meet up group or get your friend involved cause it’s so much better to have a reason to run and others to share your running adventures with.

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Faith-filled or Foolish

30 Oct 2013 8 Comments

by Lori in Fitness, Health and Wellness, Marathons Tags: , , ,

IMG_3583As a runner, you pretty much dread getting hurt but what you dread even more is finding out you can never run again. In 5 & 1/2 days I will face the run of a lifetime.  It’s all that I’ve thought of, breathe, worked at, and been able to see, for at least two years now.  I should be thrilled; jumping and running up and down with glee and in preparation, instead I’m thrilled in a boot and doubting my sanity as I press ahead with plans to run on Sunday.

I’ve had so many of my friends, family and concerned well wishers advising me to put it off – ” there’ll always be another race, it’s ok to miss this one” they say.   I don’t know if it’s ego, tenacity, faith or foolhardiness but there’s something in me that won’t let me give this up.  I just can’t quit! Even with the thought that I could suffer a greater set-back, that I could cause further damage..irreparable damage even, does not give me pause. The more I consider it, the more I am convinced that I’m neither reckless nor crazy; what I am is a runner who knows my body and my limitations.  I also know the hard work I have put in to arrive here and I trust the God who has made it possible.  The latter reason being the one above all else that has me convinced I am going to do this, that if God has brought me to this point, He is totally able to take me through and beyond; too, I’m by no means pursuing this in a haphazard manner, I am diligently utilizing all avenues to ensure I am fit and ready to race; yet I cannot say what will happen on race day.  I pray that I will have an amazing race here in the most awesome city in the world! Now to turn these nagging little voices into encouragement & optimism, because all I can afford right now is positive energy.

Preparing for the Marathon

10 Oct 2013 Leave a comment

by Lori in Competitive Running, Fitness, Health and Wellness, Marathons Tags: , , , , ,

IMG_2441So I’m in! What does that mean? What does it look like?

Honestly, it means a lot.  I dreamt about it sure, I’ve talked and thought about it but I never really thought I would be given the opportunity of running it.  Back in the day, I know I sound ancient, but back home in the islands, we’re bombarded by western media, fashion, culture even and so we think of the United States and it’s like.. that place, we love to hate.  Truth be told, you really want to visit but not to be seen as wanting to.  Anyway, to think that after all these years of having this dream of running the New York City Marathon on my peripheral mind, that I’m actually here, loving it and running it!!! Way cool!

On the other hand, running is no strut on the catwalk.  Competitive running , even some-what competitive (me) demands so much commitment and determination.  I call it, “the sport of the mind” because a lot of preparation begins there.  I’ve written my goal, I tell it to myself daily and even have alert reminders on my phone and running buddies to keep me focused.  It’s like having another job minus the monthly paycheck.  My reward will be 26.2 miles under my shoes come Nov 3 and my medal stating so!

Some idea of what my crazy starting schedule looks like : 5/7 days of running, avg of 50 miles p/wk, strength training 2/7 days, high-intensity cardio, yoga and toning classes 3/7 days p/wk.  I’m also considering joining a  running group that’s doing training runs for the marathon as I feel this is important in acquiring a support base to help with mental and physical preparedness.  Now all I need is more hours in the day; if you can help in this regard, please let me know.

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