All About Running And Healthy Living

Are You A Smoker That Runs?

2010-04-08T05:19:00.000-07:00

Smoking has always been characterised as a manly, social thing to do. Right from school days, it was the hip thing to have a cigarette in your hand. Those who didn't smoke just weren't cool. The jocks tended to smoke and it didn't hinder their performance so most continued after school and into university.

At the higher levels of competition very few if any professionals smoke in the running fraternity. The reasons are by now pretty obvious. You cannot possibly run at your best if your lungs are gunked up with tar and nicotine addiction has you reaching for another cancer stick every few minutes.

I've noticed a few runners who were occasional smokers or as they refer to it, "social smokers" trying to give up smoking. Due to the power of nicotine addiction this is not an easy task and the usual round of pills and potions have been tried to make the transition to not smoking easier.

Having had an acupuncturist work on wrist and ankle problems and having seen the great results for myself I was interested to see that a new stop smoking protocol has reared its head. Laser smoking therapy is taking off and from the results I've seen it looks to be quite succesful. It uses much the same approach that acupuncture does but instaed of needles they use a low beam laser pen. It stimulates the energy points and helps to relief the stress and anxiety that accompanies giving up smoking.

So if you are trying to quit smoking then give the laser smoking therapy a try, it might just help you to be a better runner.

Trail Running Shoes - Everyone's Opinion Differs In What Should You Be Looking For In A Trail Running Shoe - Here's Mine!

2009-07-27T06:56:00.000-07:00

I often get asked about trail running shoes and which ones are best.Now before I get into looking at some of my favourites, we need to get something straight. Your fitness levels and overall condition are important when crossing over into trail running. You can't just decide one day that you are going to do some trail running.

You need to ensure that you are ready not only for the rigours of running over uneven and slippery ground, but also for the possibility that something will go wrong. In the mountains where we live, not a season goes by without someone dying due to exposure, falls or attacks. Even experienced hikers and runners can get into difficulty and you owe it to yourself and your family to ensure that you are safe.

Overall conditioning is a must and you must stretch well before negotiating rocky and mountainous terrain. I've found that upper body strength makes a huge difference to my endurance and recommend that you try a chin up bar. These can be fitted inside your bedroom door frame or attached to a patio wall. Once you get the hang of it you will find that it helps to loosen up your upper body, especially your back muscles as well as adding much needed strength while running in rough conditions. So see if you can fit some time in trying doorway pull up bars .

Now on to what trail running shoes would be suitable for you. Trail shoes are very similar in construction to normal road running shoes, however, there is added traction control and the upper soles are more durable. If you are just starting out and are not yet sure if trail running is the thing for you then some road shoes work quite well as potential trail shoes. I'm thinking here of the Saucony GRID Stabil. You will also find that certain trail shoes can be more than adequate on the road, such as the Adidas Trail Response.

What you are looking for in a good trail running shoe is:

Added traction control

Increased durability

Motion Control

You will be subjecting your shoes, feet and legs to some unusual stresses and strains so the you will need to ensure that you can keep your grip across varying surfaces. Your shoes will pick up lots of wear and tear so strength of construction is vital without too much additional weight. And lastly you the uneven surfaces will require good motion control to avoid injury.

So here is my selection in no particular order:

1. New Balance MT840

I have to admit that I've always had a soft spot for New Balance. They make a great line of strong, sturdy, and beautifully balanced shoes, This is definitely my favourite. The shoe is lightweight, very comfortable, and can be used for both road and trail running.

2. Asics Trail Sensor

This shoe is designed with the unpredictable challenges that trail runners experience. It has great forefoot traction, which helps you to run positvely and a water-resistant upper. Your feet will be well protected as you traverse rugged terrain. The "Trail Specific Impact Guidance System" will ensure you experience a comfortable ride. I like the solid construction of this shoe and the extra cushioning helps with heavier runners.

3. Saucony GRID Excursion

This is a shoe for the serious trail runner. The Saucony GRID Excursion is a bigger trail shoe that is best suited for off road running and doesn't suit the road running environment. This shoe gets my thumbs up for it's excellent stability, and superb traction.

4. Brooks Adrenaline

Another shoe better suited to the rough terrain as apposed to road running conditions. It has strong support, balanced with a wonderfully cushioned cushioned feel. THe water Resistant synthetic uppers are quite appropriate for wet weather running with great comfort and excellent protection from the season's elements. Of all the trail running shoes, I feel that this is a true all round, ideal shoe for trail runners who are seriosus about their running and are out in all conditions.

5. Adidas AdiSTAR Revolt

The AdiSTAR Revolt is an update of it's earlier model and has proven to be a strong contender in the trail running arena. Named the Trail Response in it's previous guise, this is one of the more popular trail running shoes and offers both a great fit and excellent control. It is well suited to both road running and trail running and you would be advised to try it out as I think for the money this is probably the best all rounder at the moment.

So there you have a selection of trail running shoes that should keep even the hardest to please runner busy. Let me know what you think about the selection and feel free to make suggestions in the comments section below.

I'm going to be looking at which is the best running watch in up coming posts. We'll be looking at some of the following:

timex ironman watch

triathlon watches

ladies sports watches

as well as the timex gps watch and the gps sports watch, so don't forget to check back for more info.

"This week's recommendation"
If you are interested in running a marathon, I've found the perfect guide to get you up to speed in the shortest, safest possible time. Have a look at this marathon running guide for more detailed info.

Could Green Alkaline Drinks Be The Answer To Better Health?

2009-07-25T14:13:00.001-07:00

With all the talk of heart attacks and general health problems, I've been doing some research to find out what one can do to improve ones health.

In the course of surfing the net, I found some interesting info related to green alkaline drinks. The basis for the theory on ingesting these new drinks is to attempt to balance your bodies ph level to be more alkaline rather than acidic.

From my reading it appears to be a valid theory and well worth some further research.

Also check out the Adrian Brody Egg Diet
and you definitely don't want to miss out on the health benefits of Kombucha Tea

Can Running Help With Your Menopause Symptoms

2009-07-23T11:23:00.000-07:00

One the things that a lot of women dread is the onset of menopause. What is not commonly understood, is that menopause can start as early as in your late twenties or early thirties. This means that you could be experiencing the early effects of menopause and not even realise it.

One of the things that you can do to minimise the discomfort and effects of menopause is to follow a light exercise program. Running and walking are particularly beneficial and can have many positive outcomes with those who experience early menopause, peri-menopause, menopause and post-menopause.

Needless to say, you should consult your doctor or specialist before embarking on any form of exercise program if you are just starting out. What you will find is that moderation is advocated. A well designed running program that is suited to your level of fitness and goals will do wonders for your moods and general feeling of well being.

Many women experience weight gain during menopause and this can be helped by adhering to a healthy diet plan and regular aerobic exercise. So don't feel that you have to give up training. Lace up your trainers and head out on the road. You'll feel much better for it.

A Cholesterol Test Kit Can Save Your Life!

2009-07-21T09:51:00.000-07:00

As you get older, the advice from most GP's is to get your cholesterol checked regularly. That means at least once a year. Also, weight loss diet programs are suggested as well. This is advice that I've not followed as I thought that because of my regular running and generally active lifestyle it wasn't important.

How wrong can one be?

Lying in bed one night 3 weeks ago I started to get a tight feeling in my chest. This was followed a few moments later by a strong feeling of wanting to burp. This feeling just wouldn't go away. The tightness in my chest then morphed into a definite squeezing feeling in my upper chest together with pain in my chest.

The pain moved up towards my collar bone and became more intense. This all happened over a period of about 20 minutes. Not wanting to alarm my wife, but at the same time thinking that perhaps I had misaligned rib, I rolled onto the floor and attempted to relieve the pain that had now spread to my back.

It was at this time that my wife suggested that we call the paramedics. I phoned them and after informing them of my problem they calmly suggested that I remain exactly where I was and that they would be there in a few minutes.

A couple of minutes later the paramedics arrived and hooked me up to an ECG machine and then sprayed something under my tongue. This didn't work and after a 2nd spray the pain in my chest started to subside. They then suggested that we make our way to the emergency room at teh local hospital. My wife then drove me to the local hospital with the paramedics close behind.

There isn't much that one can do if you have got to this point other than to allow the doctors to do their thing. After being hooked up to their machines, having my blood pressure taken and some blood samples removed, I was given an unpleasant injection into my abdominal region.

This injection is apparently to break up any blood clots that may have been present in my blood stream.

And so I was admitted and spent the next 3 days having tests and generally feeling miserable with myself and the world in general.

The prognosis is good and I should make a full recovery but the one worrying thing was my cholesterol count which was 6.4 on their scale. Apparently 4.5 is the target value and as I don;t smoke, drink or eat red meat the doctors where mystified as to why my cholesterol count was so high. It is apparently heredity and so I'm now on medication as well as a diet to bring the levels down.

It would really have helped if I had taken my GP's advice and had my cholesterol checked regularly. I'm only 41 so it's been a bit of a shock. You can buy very effective cholesterol test kits,
which is really what I should have done to start with.

So don't be like me, go have your cholesterol levels checked, it might just save your life. Alternatively, check out this information about the Cambridge Diet.

My New Running Shoes

2008-01-28T10:32:00.000-08:00

Well I'm back in training, it's official. I've even got a new running gps watch to play with.

I bought my New Balance 1061 running shoes and I'm amazed! I can't even begin to tell you what a difference they make. I bought the neutral narrow fit in a size 12. The first thing I noticed when I got out on the road was the cold wind blowing over my feet.

Now this is something I've never experienced before. If you run in the Cape Peninsula, you get used to plenty of wind. So here I was, getting my first taste of "high tech" running.

I also splurged and got some new running socks. Definately worth the expense. This was the first time that I returned from a run with my feet almost as fresh as when I set out.

The feeling of freedom and bounce was other worldly. My wife, who takes a size 5, was also blown away by the amount of cushioning in these running shoes. As I've been off for a couple of weeks, I thought that I would struggle with my comeback. Not so. After the first 10 minutes I was still running strongly with no feeling of tiredness or strain. My training is going to be a pleasure from now on.

My biggest mistake was starting to run again in old worn out shoes. It took an injury and some pretty sore knees to wake me up.

I'm running again tomorrow morning, and I can't wait. The boost to my motivation has been awesome.

Do yourself a favour and look into buying a new pair of running shoes if you can afford it. Better still, go to a specialist running store. The advice I got was superb and they really helped in getting me to buy the right running shoe.

Have a great running week, and chat later.

For more info on New Balance Running shoes check out TriCityNewBalance.com (Southern Sports LLC)

Injured my calf muscles today

2008-01-06T10:51:00.000-08:00

Well, I started the day with high hopes of having a great run this morning. Sad to say, 10 minutes into the run I had to pull up with damaged right calf muscle. It appears to be the soleus muscle.

It's damn annoying as I'd set a goal of running a marathon within the next 12 months. I will now have to rest up for at least a week, get some treatment and look at getting the New Balance running shoes that I blogged about earlier in the week.

Having spoken to an expert it appears that the worn out old shoes I'm running in now are the cause of my calf problems and they will only get worse if I continue to train in them. I will take a week off and then go to a the grass track nearby and try again.

I dislike running on a grass track or around the fields as I get bored with the scenery quite quickly. But there isn't any other choice at this time. The main thing is to stay motivated and keep my goal in mind. This is a minor setback as there's plenty of time to get race fit if I can heal the calf this month. Rather than trying to go all out and make the injury worse I'll heed the advice of my expert and just stretch this week.

Running Injuries: Common or Not

2008-01-03T03:13:00.000-08:00

Running Injuries: Common or Not

After running without so much as a twinge for 10 minutes this morning, the dreaded right calf seized up again. I managed to hobble on home and with the walking the calf eased a bit. So much for solving my problems with running injuries. Common wisdom is that I should take time off and allow the calf to heal.

I think that is what I'll do, as it can be quite serious if I don't sort it out soon. My medium term goal is to run a marathon. If I don't sort this out now I'm not going to get to that point. I am also going to limit my running until I can purchase a decent pair of running shoes.

All in all these ongoing common running injuries that I'm experiencing are to be expected. I haven't done any sort of exercise for close on 12 years. I weigh in at just on 111 kg's now, so the impact on my legs is quite high. I certainly don't have a low impact running style yet.

I'll keep you updated on my running injuries. Common advice on how to proceed will be very helpful, so feel free to post your wisdom.

Until next time...

Discount: New Balance Running Shoes

2008-01-01T05:22:00.000-08:00

Discount New Balance Running Shoes

OK, I had an extra days rest because of my right calf and went out for a slow day today. I took it easy and although I didn't run as far as I did the previous day, I made it. Apart from a little twinge in the right calf I was fine.

On my extra rest day yesterday I went to my local running store and had a look at getting a decent discount. New Balance running shoes where the best option for me looking at the price and features. Their latest shoe in the mid price range that I looked at was the New Balance M1010. Now, don't get me wrong, I'm not an expert on shoe selection. I have normal feet with no pronation problems that I know of and I need a shoe that will last. The kids in the store had their sales patter down but I told them I was only looking now as I will only have money to buy new running shoes at the end of January.

That being said, the staff were very attentive and gave some good advice. They did try an upsell to a more expensive trail running shoe, when I said I would be doing some off road running later in the year. Overall though, they weren't pushy, which i hate, and appeared to be genuinely concerned that I get the right running shoe at the right price. They even admitted that they didn't know much about the competitions shoes.

I was thinking of looking online for a running shoe discount. New Balance running shoes being my first choice. However, I think I will return to the store and purchase my running shoes there. I really think they deserve the busines. Depending on how happy I am with the New Balance M1010, I will go check out the online offerings when it comes time to buy another pair.

As I'm sitting here, I'm a bit sore still from the run this morning. It could also be the fact that I also put up a dry wall at lunch time. The unaccustomed bending and pushing and pulling and carrying probably has a lot to do with it. The surprising thing is though that I have the energy to do the work. My energy levels are definately improving and my clothes are starting to feel looser on me. My family tell me that I'm in a better mood after running and generally a happier person all round. I tend to agree with them as I've been a bit of a grumps for the last couple of years. I should have started running again a lot sooner!!

Well, I hope you all have a festive New Year and that all your hopes and dreams come true. Keep on running,

All About Running: Considering Discount Nike Running Shoes

2007-12-30T12:54:00.000-08:00

All About Running: Considering Discount Nike Running Shoes

Considering Discount Nike Running Shoes

2007-12-28T11:18:00.000-08:00

Discount Nike Running Shoes

Well, tommorrow I start on Week 4 of my running plan. It calls for 16 minutes of jogging in total. It has made me consider a pair of discount Nike running shoes. I've heard good things about Nike running shoes from some mates who run.

What worries me though is, that with the distance that I'm running, which isn't much right now, I don't need such expensive running shoes. I weigh in at a touch over
112 Kg's which equates to 246 pounds, give or take a chocolate or 2. From what I'm reading, I need soem fairly heavy duty shoes to cushion the impact of running on tar roads.

My knees are holding up fine and surprisingly I've got very few aches and pains after being out of training for over a decade. The 2 days of recovery seems to be sufficient and I'm looking forward to tommorow's run.

A pair of discount Nike running shoes would probably come in handy, but who knows. I've seen a couple of runners here bare foot and they're going up pretty steep hills too. I'm sure time will tell.

Anyway, it's off to bed and a good rest before my morning run.

Discount Running Shoes

2007-12-27T05:47:00.000-08:00

Discount running shoes weren't in my stocking this year :(

Well Christmas has come and gone and the quantity of food consumed, whilst less than last year, was still substantial. Add to that all the sugar, cream and chocolate and you've got a recipe for a running disaster.

I convinced my wife that my running training schedule required a Christmas morning run. She was less than impressed. Don't get me wrong though, she's been very supportive of my efforts to date. However, when she worked out that I would be running first thing on Christmas morning she gae me "the look"! It's not as if I'm a competitive athlete or anything. I've taken up running again after 12 years of flying a desk. It's been amusing to say the least. You don;t just lace up your old takkies and head for the hills as of old.

For starters, I've had knee trouble severe enough for surgical intervention. It's given me grief on and off since the operation but nothing to hectic. What I was going to wear on my feet came up in a few conversations and I duly headed down to the sports shop for some advice. BIG Mistake!! Prices have gone up 100 fold since I last entered the hallowed portals. I started looking for discount running shoes to ease the blow on my wallet. The prices where still a little on the high side.

So I've decided to wait a while before heading off to buy running shoes, no matter the discount. I've got an old pair of trainers that are rapidly heading into the here after, but have a few "kays" left in them. I didn't know whether or not I'd still be running (read "jogging") after 3 weeks so didn't want to waste cash.

The long and the short of it is that I'm sticking with the program. Albeit with a healthy dose of reality thrown in. My "runs" at present resemble aggresive walks with a bit of lopping thrown in, all held together with lots of huffing and puffing and sweat. I think that a pair of discount running shoes will probably be on he horizon in 3 or 4 weeks time if I keep going at my current rate.

At 40 years, one has to make certain choices. I've decided to reverse the clock a little and get myself fit and loose some weight. My primary aim at present is to be able to run for at least 30 minutes, 3 times a week. For those of you who consider that a joke then by all means laugh. For me, it's been a humbling experience as I watch the other runners cruise by. I have been on the "couch" so to speak for over a decade and it's going to take a wee bit of effort to get going at anything like my previous pace. The great thing is that I've re-disovered the joy of running, even if it's only for 3 minutes at a time.

I'm now moving into my 4th week of running and apart form a nagging right calf cramp and a niggling knee all is well. Climbing the stairs I've just put in a home is proving to be a challenge but otherwise I'm fine. I'm sticking to the running plan that you can find at Cool Running.

Well that 's all for today. I've got a rest day tommorow and Saturday morning is the start of Week 4. I'm really looing forward to it. If anyone has any suggestions as to which discount running shoes I should have a look at, then please feel free to leave a comment.

Discount Running Shoes

2007-12-24T08:37:00.000-08:00

Discount Running Shoes

Everyone needs to find affordable discount running shoes. Unless you're a professional who gets them sponsored, you are going to find that they can be a costly piece of running equipment, just like a running watch.

Now running is an inexpensive sport, so if you compare the cost of a complete running outfit to that of golf for instance, you are not going to be spending a huge amount of money. But why spend more than you have to when discount running shoes are available to you.

Firstly you need to decide which running shoes are right for you. It could be that your club or fellow runners reccommend a certain brand or you have been to your local sports store and been given the advice from a sales person. If you are going to be training on mostly pavement, then you need shoes that are going to give you more cushioning from impact than if you where to be running on grass.

You should also consider whether you may require corrective shoes. If you have no knee or foot problems then you would be looking at a pair of neutral shoes. However, you may require anti-pronation shoes. You must be very careful if you are buying these types of shoes. Only do so after consulting with a sports specialist who can diagnose your problem and give you corrective exercises and advice.

Once you have looked for all the possible alternatives and taken some advice regarding the best option for you, then the fun can begin. Have a look at all the websites that offer discount running shoes. You will find that you can get a reasonable discount, not to mention free shipping and possibly some incentives to buy right away, such as running tights or socks. It therefore pays to ensure that you know what you want and then dive in and purchase that perfect pair of discount running shoes.

discount running shoes

How to Improve Your Speed.

2007-12-23T11:10:00.000-08:00

"I found this great article by Mike Toal, on improving your running. I think it's a great way to kick off this blog. Let me know if you found the information informative and feel free to request any other topic for me to include."

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This article gives an overview of the essential techniques required to enable an athlete to run faster. You'll also need to look at suitable running watches.

To increase any athletes speed means improving on one or both of the following elements:

1. Increase the number of steps an athlete takes per second i.e. their cadence.

2. Improve the effectiveness of each time they make contact with the ground.

Increasing cadence is most easily improved by reducing the amount of recovery time between strides. This means reducing the time it takes to get the foot off the ground and back on the ground.

Often athletes compensate their lack of knee lift by either over striding (taking larger steps beyond their centre of gravity) or pushing out more behind them in an attempt to increase their power and therefore stride length.

The problems with these techniques are as follows:

It increases the recovery time which results in a lower stride rate. It increases the load on the hamstrings (increasing the injury risk) It decreases knee lift as the hips sink low to enable the long recovery time. This results in less powerful foot contact.

Now we've identified the problem - how do we fix it? Ultimately, how do I run quicker?

This can be identified by improving 7 areas

Ankle Foot Strike.

Athletes should be aiming to impact the ground with a foot that is moving backwards.

Dorsiflexion.

For the athlete to make an active foot strike and have a quick contact with the ground it is essential that the athlete maintains dorsiflexion of the ankle (keep toes as close to the shin as possible). This pre-stretches the calf muscles and prepares them for a much quicker more elastic impact.

Arm Swing.

Arm Swing should involve having the elbows swing in front of the plane of the trunk. Not swinging them far enough forward limits knee lift and results in greater rear-side mechanics to compensate.

Forward Lean.

Athletes should aim to run with a 'slight' forward lean throughout the whole body.

Head Position.

Athletes need to keep their chins down and their heads still.

Running Tall.

Athletes need to be able to 'run tall'. This means keeping their head high as if the head if attached to an imaginary string and the whole body is being pulled upwards.

To assist is these it is crucial to improve your core stability muscles (abdominals, hips, pelvis, and backside) to allow you to implement the necessary technique to run faster.

Relaxation.

Of paramount importance is for athletes to develop running relaxed. This means focusing on the muscles required to run and switching off those muscles which aren't used (e.g face muscles, neck muscles and tightening of the shoulder muscles).

Heel Position.

The leg should fold up to the backside during recovery (not extend behind the body). Therefore performing butt kicks where the ankle flicks out behind the body is incorrect and detrimental to performing a correct running technique. When performing butt kicks ensure the knee is forward when the foot is at the closet point to the backside.

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Mike Toal is a Masters 800m runner and was 4th at the World Masters Championships in 2007. You can contact him, see other athletic related articles, or leave your own comment on the forum at his website http://www.mastersathletics.co.uk