Runners and Vitamin Supplements

Posted on February 27, 2012 by alexenberg

According to the great majority of health experts, if you are eating a balanced diet, you don’t need to take vitamin or mineral supplement. Most studies show that the micro nutrient status in athletes’ blood is the same as that of non-athletes. Additionally, taking vitamin supplements has not shown any increase in athletic performance. Extra vitamins and minerals a runner might require they get from the extra food they consume to make up for the calories expended during running.

Iron is the one exception. Runners most susceptible to iron deficiency are woman who run long distances and vegetarians. If you feel tired and have been sleeping fine and not on a calorie restricted diet you might be suffering from an iron deficiency.

As far as taking a daily multi-vitamin / multi-mineral, there are differing opinions. Sports nutritionist and runner, Matt Fitzgerald, advises taking them to fill any micro nutrient gaps left in a runners diet. The general consensus seems to be that taking a multi-vitamin / multi-mineral won’t hurt but if you eat a balanced diet they aren’t necessary.

For more information check out Sarah’s article on runners needs for vitamin and mineral supplements and Matts article on which supplements runners need.

What is an essential element of any runner’s routine?

Posted on February 24, 2012 by alexenberg

Answer: Stretching

Our bodies are naturally designed like well-engineered cars. While we need to fuel our engines with proper nutrition, we also need to make sure that our wheels are properly aligned and rotating on the correct axis. If the wheels of a car are misaligned or
poorly balanced, the car veers to one side and wears out its tires unevenly.

A similar phenomenon occurs with your muscles and joints if your hip and lower leg flexibility is not balanced. Poor flexibility can tax your system, force your muscles to work harder and less efficiently, and can alter your running mechanics—all increasing your risk of injury.

Tight hamstrings can cause a runner to suffer from back pain and tight Achilles tendons can lead to altered knee mechanics changing the kinetic chain and your running gait. Prior to running, we recommend a dynamic warmup consisting of movements that enhance joint and muscle range of motion. Dynamic stretching warms up the muscles, increases blood flow and delivers oxygen to the muscles (like warming up your engine). Examples are high knees, walking lunges, and standing leg swings. Static stretching can be performed before or after running, and are held for 30 seconds to enhance muscle length an flexibility.
Written by Dan Rootenberg, Pt, dPt, CSCS
Spear Physical Therapy

The article was published in a running insert for AM New York called Run this City.

First Annual Run to Work Day

Posted on February 24, 2012 by alexenberg

Today is the First Annual Run to Work Day. According to the organizer, Shannon Price, the overall purpose of this event is to motivate, inspire, have fun, and replace a commute to/from work. For those of you who do not know who Shannon Price is, he is an ultra marathon runner. If you want to know more, here is an interview with Shannon.

Here are a few rules put forth by him. Essentially they are stay safe, be prepared, document your run, don’t complain, treat yourself when your done and have fun. You can read them in full here at the event Facebook page.

Race Face

Posted on February 18, 2012 by alexenberg

I found some great photos of runners taken by an Austrian named Mark Probst.

I edited and arranged a few photos in hopes of spotlighting the struggle and triumphs that are told through the runners face.

Running Tours

Posted on February 16, 2012 by alexenberg

If you are a runner and like to travel, you can combine your sightseeing and running needs by going on a running tour. You can either join a group of runners or order a personalized tour. The personalized tours will accommodate your running abilities.

I didn’t know this existed but it appears to be available in cities all over the world. Very cool!

Below is a list of websites that provide running tours for different cities.

Runner in Sydney Shanghai and Rome Running Tours in Sydney, Rome and Shanghai

Runners in Barcelona and Berlin Running Tours in Barcelona and Berlin

Runners Prague and London Running Tours in Brussels and London

Runners in Telaviv and Copenhagen Running Tours in Copenhagen and Tel Aviv

If you don’t see the city of your desire listed above, here are a couple websites that can hook you up in numerous cities worldwide: Global Running Tours and City Running Tours

The greatest runner of all time

Posted on February 11, 2012 by alexenberg

Runners and Dogs

Posted on February 11, 2012 by alexenberg

Here are some thoughts to consider on running with your dog.

Overall Condition
Make sure your dog is healthy enough to run the distances you will be asking of him/her. Different breeds are better suited for different types of training. Below are some links to figure out which breed is suited for the type of running you want to do with your dog. Consider taking you dog to a vet to get the ok on his/her health.

Of course their age and joint condition is an important factor to consider as well as if they are overweight. Running with your puppy is not a great idea, probably should wait till they are over one year old.

Dog breeds that make good runners:
20 Dog Breeds That Make Great Running Companions
Which Dogs Breeds Make For the Best Running Partner?
A Runners World Guide to Dog Breeds and Running

Dogs don’t usually wear running shoes
It is important to be aware of the condition of your dog’s paws. Running on roads can be tough on their pads. Ideally running on softer surfaces would be better even if it is just for part of the run. Depending on how much you run with your dog you might want to get your pup dog boots, yes they exist. Ruffwear seems to be the most visible company making footwear for dogs. Another thing to be cognizant of when running with your dog is that their paws don’t get burned or frozen. The roads can get pretty hot, icy or salty.

Food and Water
It is best if your dog runs on an empty stomach but they also need energy to run, so plan their eating. Just like human runners, dogs need to be hydrated when running. Depending on how long the run is, you might want to bring water along for your dog. A portable bowl or more awkwardly, they can drink from a bottle. If you can plan longer runs around bodies of water that the dog could jump into, well, that would be cool. Let them jump through sprinklers and puddles if they want. It is good to know the signs of your dog overheating and what to do if that happens. Here is a guide –> Dog heatstroke Survival guide

Training
Be sure to build up from shorter runs to longer runs and take adequate time to recover in between. Just like humans, they build up stamina through training. Their muscles, connective tissue and joints also need time to build strength and get accustomed to running.

Running Shoes For Prosthetic Limbs

Posted on February 10, 2012 by alexenberg

Nike and triathlete Sarah Reinersten have teamed up to develop a rubber sole that fits over Ossur’s ‘flex-run’ prosthetic running blade. Sarah Reinersten is the first woman on a prosthetic leg to finish the Ironman World Championships. The Nike Sole is designed in a way that makes it easy to place and remove from the prosthetic blade. The sole is supposed to increase stability, normalize stride length and improve forward energy return for a more efficient gait progression. This is pretty cool!

Runner

Information and Inspiration for the Runner

Monthly Archives: February 2012