Staying Safe (cont.)

     In my previous post I began blogging about staying safe while running in the dark, which is the time seventy percent of pedestrian deaths occur.
     Wearing reflecting gear (which I don't do, but really really should!) is extremely important in order for drivers to see you and not hit you! It's a given that the more that you wear, the easier it is for drivers to see you. This also applies to distance. The more reflective gear you wear increases the ability of the drivers to see you from a greater distance. That way, if the driver was not paying attention at all and wasn't watching their surroundings carefully, they would possibly see you more quickly and break more quickly if it came to that.
     When it comes to reflective gear, focus on putting it mainly on the lower half of your body. It's not something a lot of people realize, but headlights tend to focus downwards a little bit. (It makes sense though, because headlights can't aim directly into another car driver's eyes!) If you want to be noticed more easily and increase your own safety, just put your reflective gear on anywhere from your hips to your shoes.
     With that, attach the reflective gear to the body parts that obviously move. Of course all of your body parts move when you're running, but not as noticeably as others do. Instead of attaching reflective gear to your hips, attach it to your feet, knees, or hands. It's easier to see things that move and light up compared to things that simply light up.
     If you're anything like me and know little about reflective gear due to lack of usage, you probably are wondering what sort of equipment you should purchase to become more visible to drivers. Consider buying Power Arms, vests, Nike Reflective Tights, socks, and headlights. Often these products appear neon and are already easier to see in broad daylight in case you're running during the day time but there is little light such as heavy rain or fog, which can be just as dangerous as running in the dark for drivers.
     When it comes down to it, the choice is yours. If I were given reflective gear as a gift I would probably put it to good use, but I'm not interested in spending my own money. I run with the mentality that I am invisible and I yield to all vehicles. You just have to expect that you are not the drivers first priority and need to focus on your surroundings more closely to provide safety to yourself and avoid panic for innocent drivers. (438)

Staying Safe

     I'm not sure about you, but my day begins and ends both in the dark. And being completely honest, I have very little time to get a run in. And lately I've only been able to get a run in once or twice a week. With that being said, during the day we are so busy already, runners often have to resort to getting up extra early to run before the run rises or after a long day when the sun has set.
     Just because the sun sets doesn't mean that the world does too. Sadly for us runners, the dark makes everything a bit more dangerous and uncomfortable than we'd like it to be. In fact, 70% of pedestrian deaths occur between six at night and six in the morning. Not a surprise to most of us, right? Yes, runners are not the same as pedestrians that walk along the side of the road (I mean, we're moving twice as fast, right?) but we still can have some of the risks that pedestrians do, too. And sometimes moving twice as fast just makes things even more difficult.
    You may think I'm absolutely crazy, but I don't and never have worn reflective gear. What's worse is  I run on bike trails in the middle and alongside the highway where notorious attacks have occurred. That's about as bad as I get. I'll admit I'm scared out of my mind running in the dark on those trails. I'm afraid that every time that I go under a bridge where the moonlight no longer is assists my vision that somebody will be there waiting to pounce on me. But I rarely run alone in the dark, and when you can see the stars it's lovely.
     Anyways, be smarter than I am and wear reflective gear if you've decided to live on the wild side and run in the dark. I'm sure you've seen a runner at some point in your lifetime running down the sidewalk or the side of the road with what appears to be some sort of an orange or yellow light attached to some part of the body. That's reflective gear. And it's designed to catch driver's attention so that they don't hit you. (374)

Nike Flash Women's Running Tights

     I'm not sure about you, but I have seen endless amounts of these new leggings from Nike  on Twitter and other social media accounts. It seems like every girl (both athletic and non-athletic, runner or non runner) want nothing other than these running tights.
      
    As a runner, the first time I saw a picture of these I wanted them. I mean, what runner wouldn't? They glow in the dark, or at least appear to! Plus, they're Nike, which is a status symbol for a lot of athletes.
    As the pictures and posts accumulated on Twitter and other internet sites, I decided it was time to do some research on these leggings. They are being sold as a product of Nike, which is no surprise. Nike never fails to come up with the coolest and most desired athletic equipment and clothing. They are identified as Nike Flash, Women's Running Tights (in case you're anything like me and took too much time searching just trying to find the name of them). They're designed for cooler weather, with a tight and form fitting design and water resistant fabric. Sizes range from extra small to extra large, and believe it or not, come in more than one color! These tights can be purchased in the color black, purple, red, blue, and black with gold stripes instead of silver.
     Here's the catch: they're one hundred and fifty dollars. Yes, you read that right. Sure, they're cool. But are they cool enough to spend that much money on? Maybe to those who are materialistic (and I don't mean that in a negative way) but those who value brands, labels, and fancy things may believe that the amount requested is more than worth it. And that's totally fine.
    But to a runner, these aren't that exciting. If you truly are a runner, you run in all types of weather, in all types of rain. And you know that spending a ton of money on running tights just to have them covered in mud, blood, sweat, and other disgusting liquids know that these "running tights" wouldn't really last.
    By all means, they're a wonderful and lovely pair of pants. I believe they are simply mislabeled. These tights are more of a fashion statement than an actual piece of running clothing. I'm not saying you're not a serious runner if you purchase these, or intending to insult you in any way. In fact, I wouldn't mind finding these in my stocking Christmas morning. But if you are the proud owner of such magnificent pants, consider what you will be putting them through and how you will be shortening the life of that one hundred and fifty dollars if you decide to use them as "running tights".  (457)

Leg Cramps Part 2

This is a continuation from my previous post (Leg Cramps Part 1).
      Whether you agree with me or not on trying to make sense of these crazy and spontaneous leg cramps or not, I do have some tips on avoiding them or at least attempting to prevent them.
     In order to avoid muscle fatigue (which may or may not be the cause of muscle spasm and cramps) you have to train that way. If you're running a two and a half mile race (which is a high school female cross country race) then your team should be training like it. There is a noticeable difference between teams that run a maximum of two miles per practice and a team that runs eight miles per practice. It goes without saying that teams that run such a little amount will have slower race times, simply for the fact that this race is the hardest thing they've ever done. There's many reason why the race times are the way that they are. Maybe it's because their pace is slow (because they're not used to running any faster), maybe it's because they don't care, or maybe it's because their legs hurts and their muscles are cramping. I can't personally help you with the first two possibilities, but if your legs are cramping, run more and much longer distances.
      Aim for double at least of what you're running. During a normal run, it's a much easier pace. Say you're running five miles. And then during a race you're running two and half. The way I see it (although this is probably not accurate) you are putting in the same amount of effort, because cross country races are practically a sprint the entire time.
     Along with running longer distances, remember to strength train. You can't expect to avoid leg cramps if you don't strengthen those muscles in the first place. Of course every time you run you're increasing your strength, but it's usually not enough. Let's face it, you're still cramping up aren't you?

Leg Cramps Part 1

     At some point in a runner's life they have probably gotten some type of cramp in their leg that is just unbearable and cannot be tolerated. Usually you just run through the pain, trying to shake it off a bit, but in your head you know you're thinking that this could not in any way get any worse than it possibly is at this very moment.
     Chances are, you've complained to at least one another person about how awful they are. And said person probably responded to your situation with something like: "eat bananas!" or "eat mustard!" If you're anything like me, those words went in one ear and right out the other before I could even give myself a chance to consider it. Who comes up with those ideas, anyways?
     The problem with cramps in your legs is it's hard to tell what causes it. You can't feel them coming on, they're like an ambush on your muscles. Much like an ambush, you're caught off-guard, with little protection to counteract the blows you're facing.
     Even scientists have trouble researching leg cramps. It's for that exact reason, too. They're too un-predictable. There's not really an immediate cure, either. If you're like me, I massage the part of my leg that's giving me trouble to try to get the muscle to settle down. If that doesn't work, I apply the same theory that those you suggest you "eat/drink mustard" use. (My theory on that is that eating disgusting things does not fix the problem, but distracts you enough to let the cramp do its damage and leave like it was never even there.) I pinch myself. I do this when I'm in any sort of pain. It doesn't fix it or make the pain go away, but it distracts me. By distracting yourself with another sort of pain you can convince yourself that your leg doesn't hurt simply because you're focused on the pain you're inflicting on yourself.
      It's possible that by not drinking enough water you could heighten your risk for cramps. When you start to become dehydrated, your muscles get tired. I don't know the scientific correlation between the dehydration you face and muscle fatigue that causes cramps, but I do know that studies have shown that runners tend to cramp in the last half of the race or directly after a race. I can't disagree, in the first half of my races I'm tight, can feel my legs burning. But during the second half and especially after my races my legs begin to cramp, not so much of a fire burning feeling, but like an ache, every step more painful than the last.
   

Barefoot Running

     Barefoot running (which is known to some as minimalist running) is running with (yes, you guessed it) no shoes on at all or in shoes that have an extremely thin sole. At some point in your life you have probably seen somebody walking around in shoes that look like gloves like their feet, and if you pay close enough attention to those running in your community, you may have spotted those types of shoes on runners, too.
     It's been argued by minimalist runners that by running with either no shoes or on shoes with a thin sole that this can correct form, foot strike,and lead to the prevention of injuries as you continue your running career.While scientifically there hasn't been any exact proof of the benefits from minimalist running, some runners prefer it much more over exercising in shoes made for just that.
     But think about this: why do we race in spikes? Besides the fact that the spikes grip whatever surface we're running on, therefore making it easier, they're so incredibly lightweight! By switching to spikes during a cross country race girls have shaved minutes off their time! Comparing spikes to running in no shoes, the amount of time runners are able to shave off must be paralyzing.
     It's also true that by running barefoot your foot will hit the ground differently. If you take some time to gather how this all works: we naturally don't really walk heel to toe. I mean, in a way we do. That's how we're supposed to walk, at least. But if you were to think about how you're walking down a hallway, you kind of naturally just walk on the pads of your feet. It's something you don't even have to think about. The first part of your foot to hit the ground is not actually the heel.
     So when runners run in shoes made for just that, the way the foot strikes the ground is adjusted, and more often than not, the heel is the first to hit the ground, or at least that is the intention of the shoe.This isn't typically a natural motion for most people I know, which may be why running can be so uncomfortable or cause constant injuries.
     By running barefoot, the foot strikes naturally (on the pads of your feet) and can seem more pleasant and comfortable to those who are running. It's something to consider if running isn't that pleasant for you now. Personally, I wouldn't try this. Given the problems my shins and knees have had over this past year, I plan to stay off my feet as long as I possibly can.

Food

     Besides the basic "get enough sleep, stretch, drink lots of water, and wear proper shoes" phrases that are constantly drilled at you when complaining about a poor run, consider what you're eating along with all of those other things.
     In my past posts I have mentioned the way food plays a role in my own running experience personally, but not in detail or depth. Runners typically don't pay attention to what they eat. Not every runner, but most. They're fit, and they think they can burn it all off in their running. Maybe that's true. But eating absolutely anything you want can hinder your performance.
     Keeping your diet basic is really important if you're looking to boost your running performance. That means sticking to fruits, veggies, and whole grain foods. The minerals and vitamins that come with those foods help to replenish the injuries you create while running, assist the recovery from your workout, and adapt to your running form and technique so that you can run better and with less pain.
     If you were to ask me, I would tell you to opt away from processed foods. It's really hard living in America to do that. We're surrounded by processed foods. If you're in high school and can't leave for lunch, you don't really have a choice. When given the choice, though, go for the natural and healthy products. It'll make more of a difference than you think.

Something Besides Cross-fit

     Between the cross country and track season I often find myself in a state of panic. I'm at constant battle with myself: do I train and prepare myself so I'm one hundred percent ready to go at the beginning of the upcoming season? Or do I rest and allow all my injuries to heal so that I have a better chance of actually getting to fully participate? I do believe that amongst this frustrating war I have found a happy medium for myself.
      If you've viewed my previous posts you probably know that I'm a fan of cross-training. Let's face it, half of all the sports that I'm in involve cross-training due to several leg problems. Yes, too much of anything can be a bad thing, but I've decided to put my own strength training in the hands of someone else, and I can only trust they don't let me down!
      Every morning (except for Wednesdays and the weekends) I have begun lifting at 6:45. The actual class is called Performance PE, but most people I know just call it lifting. I've heard the comparisons of fellow students and teachers between this lifting class and cross-fit, so I was anxious to see how similar they were.
     I was impressed by how simple the lifting class was. Not easy, but much easier than my cross-fit experience. I still felt (and knew) that I was getting a good workout in, but the load was so much less and the pressure to max out on every lift and have instructors barking down your back was taken away, and I enjoy it a lot more.
     Coming back from an injury, I can barely lift the bar right now. My legs and hips are still quite weak but I don't expect my teacher to alter the workout just for me. I'm really glad I was able to make this class and I recommend it to anyone else who is maybe looking to improve their strength but not run the risk of injury and extremities that cross-fit can provide.

Winter is Here

     Well folks, that lovely summer breeze has transformed into the piercing cold air nobody but Jack Frost looks forward to. Winter is here, and in full swing (with less than a month to Christmas, I might add!) and with it comes ice, snow, and wind burns galore. What a joy it is to be a runner in a time like this. 

      I have decided it is in my best interest to stick to lifting and workouts that improve my fitness instead of taking a chance and trying to run to my kneecap (which is shifting to the left quite painfully) but from beginning my entire running adventure in the brutal season of winter, I do have a few helpful hints for you if you are looking to experience the journey of running in winter conditions.

     First off, consider your clothing. Expecting that you live in a region such as the mid-west, and assuming absolutely bitter winters terror your town, you will want some of those lovely layers of running gear. Usually my running outfit of the day is a long sleeve shirt (usually cotton, because those are the types I get for free from my school) paired with a think cotton sweatshirt. It doesn't make running in the wind necessarily easier or more pleasant, but it traps in body heat, which is really important to me for about the first mile of the run. That is, until I begin to get way too hot.

       With my sweatshirt and shirt beneath that, I usually stick on one of those headbands that you may often see female runners wearing, so that my hair can stick out in it's ponytail. If you're a female you may know the uncomfortable feeling of hair forcefully sticking to the back of your sweaty neck. It's itchy, because that hat won't let up either. I'll always prefer a headband to anything else while running, just because I know it won't come off and to be honest I think it looks better on female runners.

       If you're a male, by all means run with a hat on. If you're looking to stay the warmest possible, keep all the body heat you can in by wearing a hat that covers all of your head. If you're willing to risk a few judgmental stares by those driving by in cars, wear one of those ski masks that robbers wear and cover your entire face. Not only will this break your un-protected cheeks from windburn, but it will also keep maximum body heat coming from your head.

       With my head and torso gear, I also wear running leggings or tights underneath either another pair or running tights or sweatpants. Chances are the bottom of your sweatpants may get wet from running in snow and melting, which will be very uncomfortable. If you own any, I would opt for running tights or leggings. It's really important to me that I wear more than one pair of pants while running. This helps to block some of the wind and prevent windburn, which is really really common for runners like myself. 

      As for socks, I always go for more than one pair. Whatever they are (preferably thick running socks) it's important to me wear a longer pair of Nike Elite socks, which usually go up to about mid shin. This keeps my ankles warm, especially when running through snow and difficult ice conditions.

      Lastly, don't forget about gloves. These are so important to me as a runner. It seems like nothing can take a beating worse than hands of the runners who don't have gloves. I've heard some runners don't prefer running with gloves on, and it's true it's not exactly comfortable, but I would rather have a slight discomfort during my run than trying to unfreeze my hands after.

When Does Running Become an Addiction?

     According to psychologytoday.com/basics/addiction, the definition of addiction reads: "Addiction is a condition that results when a person ingests a substance or engages in an activity that can be pleasurable but the continued use/act of which becomes compulsive and interferes with ordinary life responsibilities, such as work, relationships, or health." Fair enough, right? So when is running a healthy everyday activity and when does it become an addiction?
     The truth is, I don't know exactly myself. I couldn't tell you how to classify the want to go running between skipping the last period of the day at school to get a run in before you go to work. I find myself stressing about getting time in to go running. When making plans and scheduling things I often find myself naturally wondering: "When will I get time to go running?" and pushing plans back to adjust for running time and along with it showering time.
     Along with the stress I feel from running, I have a desire to. Does this make me addicted? Not at all. I enjoy this activity and want to get better at it, so it's only natural to want to do well and spend time each day running a few miles. And when it comes down to it: if there's no time to run on a day I may be a little bit more stressed but I won't cancel plans or change anything just to get a run in. It's a want, not a need, and I don't rely on it.
     Once running interferes with ordinary life responsibilities, then you may have an addiction. If you feel the need to run everyday and are willing to skip work, school, or other responsibilities just to get some miles in doctors may be concerned. And what about your health? I've heard running twice a day can increase your speed and ability twice as fast. And I'll admit that I sometimes do run twice a day, but that's absolutely pushing it for me. Those who run three times a day or more may have addiction, as it may be interfering with your health.
      I'm no doctor, but I feel being able to tell the difference between a healthy activity and an addiction may be quite simple in the sport of running.

The Way Running Messes With Your Head (cont.)

     This is a continuation from my last post, which happens to be on the more emotional side other than the scientific or opinionated side of most my blog posts.
     Aside from being injured, the sport of running (especially everyday) becomes like a safety net for some, including myself. It's not ideal for an athlete to think that they can eat whatever they'd like or do whatever they do just because they have intensive workouts that can just burn off whatever they put into their bodies.
     I feel that much of today's athletes view running everyday as an excuse to eat whatever they'd like and lounge around for the rest of the day simply because the high calories they eat and poor nutritional values of food has little affect on them.
     Take myself, for example. During the cross country season I somehow convince myself that I can eat absolutely whatever I would like and it won't matter because I'll sweat it off later at practice. It's true, running about thirty minutes supposedly burns one pound of fat, and to a cross country runner that's nothing. Yes, runners do need to eat foods with carbs and protein and other sorts of foods that are needed to keep your body functioning properly. And it's understandable that you would consider eating a whole box of pizza "good for you" because that workout was just too much for you.
     But once the season ends, all hell breaks loose within your mind. Suddenly all that eating can't be excused with running workouts your coach gives you. You're on your own, and let's face it: you're not going to force yourself to work such intense workouts everyday during the off-season.
      Runners can become insecure and cautious about what they eat, eager to keep that muscle they've been working so hard on all season. It becomes a pressure, a war within your mind, to choose between eating and running. Do you eat very healthy so as to help stay in shape? Or do you continue to eat whatever you please and continue to work extra hard at running so you can do just that?
      Of course, the ideal situation is one where you eat healthy foods and the correct amount of portions while continuing to run, but to a high-school athlete, it usually is one or the other. A psychological battle within your mind has shot it's first shots and you are now at war with yourself.
     Along with the battle between food and running is the the addiction that comes with it. The question could be raised and strongly argued both ways: is running an addiction? To some running is a form of therapy and psychological ease. Others see running as nothing more than exercise. Some are just so concerned with their body image that they only run to stay looking the way they want. All of these situations (and many more) and completely fine and understandable. But the question must be asked: When does running become an addiction?

The Way Running Messes With Your Head

     This is by far on one of my more personal sides of blogging. Rather than sharing basic information many can relate to, I will throw out personal information and hope that those who apply to the same situation as I can latch on to what I'm saying.
     I started running to avoid stress and get rid of anger. Yes, I was technically running away from my problems. I never imagined myself being a competitive athlete in running or participating in sports or wearing a jersey with my school's name on it as I ran. But, here I am.
     At first running was therapeutic. It was not addictive, did not stress me out, and was not a must do. If I had time here or there I would go for a run if there was nothing better to do and I was feeling up to it. My, have things changed.
     Joining cross country my attitude towards running changed. I already had shin splints and was just dealing with the pain by ignoring it, as most runners do. But forget the injuries and pain that come with running. The psychological process of a runner seems to change along with the body. Becoming a competitive runner, the pressure more than tippled within a week. First, I was competing for myself and against myself, only to become better and actually enjoy a run. Once I joined a sport that all we do is run in, my mind completely skipped over the part about actually trying to enjoy running and trying to become the best as soon as I possibly could.
     After being stuck with the temporary death sentence a runner could receive, injuries galore, the stress level of running became insane. At this point you are not only trying to stay in shape while not running, but keep your endurance up as well. Watching your team improve and improve is the most wonderful thing in the world, but it's also the hardest.
     Imagine this scenario: you are trapped underground with ten other people. For days and days you work to dig yourselves out or find a way to escape. Somehow you manage to dig a tunnel together all the way out and finally you see daylight. Imagine all those people you were stuck with crawling through the tunnel, back to back, and each one making it out. But before you (the last one) can make it out, the tunnel you've created collapses, and you're by yourself. And you can see just a sliver of daylight yourself and you can see those people you were stuck with dancing about outside in the daylight through a tiny crack, but it's under a boulder and you can't move it yourself.
      This is exactly what it is like to be injured to someone who cares about their team very much but cannot participate in the things they do.
      Now imagine the people you were stuck with finally are able to pull that boulder away and you are free yourself! You jump and leap for joy with them and it feels as if nothing can stand in your way! Then you remember that you have nowhere to go. These people that you were stuck with now have jobs, homes, and families. Where do you go? You have a lot of catching up to do. That's a lot of pressure and stress, right?
     This is how it feels to come back from an injury. Running definitely does mess with your brain if you allow yourself to become dedicated and committed to it while doing a competitive sport. Look for more posts to see my thoughts continued.

Running Etiquette (Cont.)

     In my previous post I wrote about polite running manners and actions to consider and in this post I am continuing my thoughts after taking a break to collect my ideas.
     It is perfectly acceptable to wear whatever you please while running or working out, considering it's legal and you won't get arrested for public nudity. It goes without saying that on hot days the less you will wear and on colder days you will bundle up in flexible layers to keep from freezing in your own sweat. I've noticed many guys running either wear a cutoff, simple t-shirt, or no shirt at all. But is it appropriate? You've probably heard the saying "if you've got it, flaunt it." Being a runner it does not bug me to see men running without a shirt or women running in just a sports bra (once you start running this way, nothing will ever feel as comfortable, trust me!) however I have noticed some people find runners running without a shirt very offensive.
     I believe that some can perceive the runner as showing off or as trying to stop from overheating and allowing maximum space for the arm to swing back and forth, allowing for a faster run. I have gotten scowls and dirty looks from mainly elderly people walking on the path I'm running on or passing on the sidewalk. You can't help what everyone thinks of you, and some will be less open minded about it than others, but consider your surroundings when deciding what to wear on your run. If it's not hot out, chances are you can keep your clothes on and will be seen as showing off if you do not do so, which seems perfectly fair to me.
     The next topic that has crossed my thoughts is spitting. You may or may not have seen other runners spit to the side of the path or sidewalk as they run. It depends on your grossness threshold, but some may gag at the site. While running sometimes you can't help (especially during races or super fast runs) getting built up mucus and saliva in your mouth. It's reasonable to want to spit that out and if you feel the need by all means go for it. However, being a runner, I do know that you can also keep it in, and don't 100% absolutely need to spit out your ball of mucus. It's disgusting, and the world doesn't necessarily want to see it.

Running Etiquette

     I'm not a naturally competitive person when it comes to most things, running being one of those. The sport focuses mainly on yourself and what you have the ability to do. Sure, when racing you are competing with individuals around you to get the best time overall, but you are mainly fighting yourself in the whole process. It's totally okay to be friendly to your competitors, let's face it- they're suffering the same course you are.
     First off, when passing someone or running alongside them, it doesn't hurt to breathe out a "good job" or "keep it up" to help motivate the poor guy. It's not easy to race and it doesn't help your confidence to get passed. Yes, I understand that if you're racing hard enough you may not have the breath to even mouth good job, often because you may be foaming at the mouth. But once you cross that finish line, acknowledge the runner next to you. It may soften the blow of getting a worse time than you expected or feeling really awful.
     Second, if you're going to listen to music (while just on a run or during a race-permitting it's allowed) do not sing out loud the lyrics to the song. It implies that you believe this run is easy, which it may be, but often someone near you is struggling and they will perceive it as teasing and take personal offense. Singing aloud the lyrics to a song is also like disturbing the peace of the sound of footsteps and heavy breathing, which some runners look forward to in order to pace themselves and lessen their stress. The song does not sound the same to your ears as it does to theirs, especially if they can't hear it. Finally, the song may be messing up someones pace, as some runners (such as myself) rely on certain music to set their footstep's pace, and are trying to run without music to influence their pace.
     If you're going to throw up, please throw up on the side of the course or trail. Nothing's worse than stepping in somebody else's vomit and getting your shoes dirty with the juices from somebody else's stomach. Yes, if it's a cross country race it's understandable that you may throw up, but don't do it in the middle of the course where other runners are. Run off to the side as you throw up to minimize the damage you may put on other runners. Everyone has different thresholds of grossness, and some may not take a liking to you.
     When crossing a street and a car is waiting for you, acknowledge their patience by giving them the simple wave or smile. It's possible that you were tired and could of used the break waiting for the car to catch your breath, but it's better to not stop during a run, so thank the driver patiently waiting behind the while for pushing your fitness level one step further, even though it may not feel like it. Being both a driver and a runner, it's tempting to honk at a runner who doesn't thank you for waiting, especially when you missed an opportunity to take a left into a streaming line of traffic going both ways.
      If you're running on a bike trail or in a bike lane, don't think that you own the lane. Chances are where you're running, while it may be ideal, was not designed for you to run on. Appreciate the bikers going around you and not running you over by saying "excuse me" or "thank you" if possible. Imagine running around a tree in the middle of the path, it's not too much work, but a little frustrating and annoying. I would imagine bikers feel the same about runners on their bike trails and courses.
     Look for more to see my continued version of running etiquette and how to be a more pleasurable runner to run beside and encourage. (661)

Mizuno Wave Paradox Review

     My current running shoes are the women's Mizuno Wave Paradox's. I bought them from a running store called Running Wild, which specializes in basically all things running. Besides my first pair of running shoes, which were Nike (I soon realized that they were in no way the correct running shoes), I have purchased all my running shoes and most my equipment from this store due to expert running knowledge and personal experience.

     My physical therapist recommended I purchase these exact shoes, which happened to be fairly new to the Mizuno brand at the time of the purchase. My ankles pronate tremendously, and these shoes are supposedly designed to counteract such extreme pronation. 

     Going into Running Wild, I was told by employees that this shoe does help with arch support and help to eliminate ankle pronation, which has resulted in awful shin splints and stress fractures. So, after trying the shoes on and seeing for myself just what wonders they could do I purchased the shoes and went on my way home. 

     I go by the rule that about every three hundred to five hundred miles of running it is time to replace your running shoes in order to avoid injury. Personally, I don't keep track of my mileage. I can tell when my shoes are getting worn and I begin to look for new shoes when my team mates start replacing their running shoes, since we all run the same mileage.

     I do believe that Mizuno's Wave Paradox running shoes do help with stopping my ankle pronation, however they did not stop me from getting my shin splints. I've never owned a running shoe that has completely stopped me from having shin problems. It depends on how bad your problems are on whether a simple shoe can fix the problem, so my shin splints have not hindered my overall opinion on this shoe.
     Trying the Wave Paradox shoes on at first I noticed they were a little heavy compared to my older running shoes, and it made just walking a little bit stranger feeling. However running I do not notice the weight of the shoe and I am comfortable in them.
     The overall design of the shoe is not like your average running shoe design. I've never seen shoes that look quite like them. I've received many compliments on the design and colors of the shoe. The color palette is white, light blue, orange, and black, which makes me think of the modern version of athletic clothing and workout equipment.
     Personally, I would recommend these shoes to anyone suffering from minor shin problems or major, but they are most likely not going to fix your problem, only lessen the blow of the pain and damage. I would purchase these shoes again and I plan to do so. (467)

That One Race

     A cross country race is like a death march expect you're running and competing with the people you're marching with. Half of a race itself is mental game. The best feeling in the world is when you cross that finish line knowing you left it all on the course, that you couldn't have done any better. You can often tell who those people are because they're throwing up or passed out right back the finish line. Let's face it, running is partially a competition between you and yourself.
     It feels as though there a few worse feelings than that of having a bad race. Putting so much work into something to not get what you want out of it is devastating. I've seen both, and experienced. I've had teammates crying at how awful they did or crying at how wonderful. I've picked up some ways of coping with killing your own self during a race and getting absolutely nothing out of it.
     First off, it's totally okay to let yourself be sad or mad. In fact, I encourage it. Beat yourself up. Then, dissect what went wrong. Was what happened in your control? Was the weather okay? Did you trip? These are things that you couldn't have changed, so stop beating yourself up and analyze what you need to do to be better prepared for the next race. If it was a hot day and you don't run well in heat, train yourself to!
     If you were in control of your race and decided to slack off on those hills or slow down on those turns, by all means beat yourself up! Run hills a few days after and don't ever let yourself ever slack off again!

Crossfit

     Last year my cross country tream/track team plunged into the new experience that our coach had set up and recommended at a gym not far from our school: cross fit. It's true, I hadn't heard much about it and didn't know what I was in for. I had only heard of lifting, seen it on ads and in pictures, and knew there was a class at my school that offered lifting as gym credit. I had heard that the lifting class was a little bit difficult, and since I didn't know how to lift, I avoided it at all costs, sticking to regular gym class and having fun playing volleyball with my friends. Little did I know what I was in for.
      Cross fit is becoming more and more popular throughout today's society. An extreme form of workouts and lifting, it requires you to work out three to five days a week on average, depending on the class you sign up to take. Taking it from an actual cross fit gym, the workouts were precise and targeted every body part it was supposed to accurately.
     I remember that my class full of other teenage runners was designed to improve the performance, speed, and strength of the runner, also to prevent injuries, which were building up quite quickly amongst our team. We focused on the strengthening the core and our legs, as well as our endurance. Our instructor, Nick, was merciless and made sure that girls knew they could and would do anything that guys had to do.
     The controversy on whether cross fit is safe and worth all the money and time you put into it still gets to me. I joined cross fit hoping to get stronger and lessen my chances of getting injured. My coach encouraged this class to our team for those exact reasons as well, seeing as he was and still is very active in cross fit classes.
      Physically I left the last day of cross fit class very strong and very happy with the results, despite the amount of sweat, blisters, calluses, and blood (yes, blood) I ended up putting into the daily workouts. I also left with tendonitis in my knees. I have difficulty believing that cross fit did that to me, because no other girl left with that same issue. We weren't directly given a weight to use when lifting (especially with all the squats we did) and when I told my instructor about the tendonitis he personally altered my workouts for me just to help me out. I believe it was my own fault that I got tendonitis, since I was trying to max out on nearly every set of every day just to get as strong as possible, which is not the smartest thing to do.
      I've heard of the damages and seen the damages cross fit can have on an individual, but I have also seen the amazing results that come with it. I would personally recommend such a difficult class to anyone who is the type of person who stands up when they get knocked down. Yes, this class it is difficult. It is much harder than a regular workout or lifting class, but I left cross fit with an excellent mental attitude. The message that girls can do anything was drilled into our brains, and I think that's something really valuable to have as a teenage girl.
    I would (if I could) do cross fit again, however I have parents that find it too dangerous and expensive, therefore I am sitting jealous of all those who can. Let's face it, if you can do cross fit without giving up,  you can do nearly anything.

Stress and Running

     Personally, I picked up the sport of running to relieve stress and anger. I don't display emotions the way most teenage girls might, and I needed an outlet. When I get/got angry, I figured who better to beat up than myself? Why not kick my own butt? So I put on some shoes and began running loops around my neighborhood, sprinting up giant hills until I couldn't breathe. And when I came back home a few miles later, I was absolutely wonderful with no worries in the world.

     As life continuously beats down upon a human being, we find ways to cope with the amount of stress thrust upon us. I believe that I am lucky that I have found exercise as my outlet to dealing with problems, and anyone can.

     Studies have shown that running can help relieve stress, worries, and anger. The actual sport itself is half mental, which kind of distracts you from things as well as gives you a peaceful sanctuary within your mind to sort things out and figure out how to cope with something.

      According to Jim Affremow, writer of The Champions Mind, running with too much stress can actually hinder your performance and increase your risk of injury. "Running is a favorite stress buster, but it's your stress level that can put you at risk if not manage properly," He says.

      Humans have a stress hormone called cortisol. While this chemical can do the runner some excellent assistance, too much of it can become a bad thing (like too much of any good thing can do), and that's when you need to consider your consequences, whether you want to run or not.

      Too much of cortisol can cause your bone density harm and you'll tense up a bit. If this happens, you'll be running stiff (we all have) and you could strain a muscle or joint, which is not exactly needed when you're already stressed. And if you're already stressed, you may not noticed the effects running improperly can be having on your body. You may not even notice that an injury is there and could only make it worse.

     There's always the option of cross training, such as a bike or elliptical, but let's face it: nothing beats a nice run when you have built up emotion. Sitting on a bike pedaling is in no way the same to feeling the ground beneath your feet with every step.

Adios, Summer

     I feel like there's no ideal running weather for myself, I'm always struggling with whatever weather mother nature decides to throw at me. Now that fall is here and running in the summer heat is no longer an issue, I feel it is best to reflect on all the good summer running has done as we say farewell.
     Yes, when the temperature is above fifty five degrees, even ten degree increase in heat can hinder your running performance and speed by three percent. Luckily, if you stick with it, you should be experiencing a boost at about this time thanks to all that running in the summer.
     If you talk to almost any runner, they will admit that running in daylight is more pleasurable. Summer offters extended daylight hours! Running at night or early in the mornings feels much more safe. I'll admit, a nice five mile run at five am is nice when you're under the stars, but if you're by yourself, you can feel like you're about to be attacked at any minute. Thanks to summer, light is provided and you feel more confident.
     And what about no ice? Often in the summer we forget about how easy it is to go on a simple run without worrying about slipping and damaging yourself! It depends on where you live, but if you live somewhere with all four seasons, it is promised you will slip and fall on ice at least once every winter. It is painful, embarassing, and annoying, whether you're running or not.
    If you're like me and your city almost always has at least a foot of snow on the ground, you know what it's like to run with high knees through the snow with nothing but just your running shoes and socks. Half the time you'll have to stop just to walk accross a patch of ice alone. Thank God for summer giving us those much needed breaks from winter.
     To avoid those annoying ice and snow patches while running, we often resort to running inside, usually on the treadmill. Thanks to summer, we are able to ditch thoes treadmills (which, if you have read my previous posts, you may have gathered I'm not a fan of) and get out to enjoy the outdoors and fresh air. It may be annoying to run in extreme heat, feel like your legs are made of lead, and in limited daylight, but summer comes with many perks, and I will miss it as a runner.

Music: Do or Dont?

     Music during a run can either help or hinder your workout. What you listen to is determined by your age, pace, and music style preference.
     If you were to ask my cross country coach, he would tell you that he is one hundred percent against running and music combinations. During optional practice before the season starts in the summer, the girls are allowed to bring their ipods or phones to listen to music while on a long run. However, he gradually encourages our team to find our ways off the music on runs, and by the first day of practice, all music is not allowed while running.
     I've been on the border for some time as to whether running with music is okay or not. I'll admit, I do have a running playlist on my phone just so that I don't have to listen to music that isn't exactly upbeat or sad and slow. It's a fifty fifty chance you will see me on a run (outside of practice) with my earbuds in.
    When running while listening to music, I've found that I rely on it. I'm sure it's not this way for every runner, but if the beat of the song is slower, my pace will unconciously become slower. The same goes for faster music, and if the beat of the song is faster my pace will increase with the music. This is the con of running with music for myself.
    The pro of running with music is that I can turn the music up so loud that I can't hear myself breathe. This works especially well for me if I'm running fast paced. Yes, it can be dangerous if you're out in public and are running along with traffic, cars, other runners, or bikers. If you just pay attention to your surroundings you should be just fine.
    So what about music before a race? This deal is also a make or break situation for me. Music can either wind me up and get me ready to race, or make me very nervous.
    If I am in the mood for music, which is often when I'm looking to kick some booty at the race, I prefer a lot of Eminem songs, which is strange for me because I only listen to country when I'm not doing anything athletic. If you're looking to find a good song before a race, I recommend Til I Collapse by Eminem. This song gets me every time, maybe because I'm injured all the time!
     Sometimes I prefer to not listen to any music before a race, usually if I'm nervous. Sometimes sorting your own thoughts out can do enough for you before a race.

Side Cramps

    Trying to run with a side cramp is the equivalent to running with a dagger sticking into your stomach. Okay, it's nothing like that at all. But running with a side cramp is in fact very painful and annoying. It hinders your running experience and time and often you have to stop to walk.
     Often one of the reasons I've found that side cramps occur is because of the food you've been eating that day. I have noticed that in order to avoid these annoying cramps I need to not eat any heavy food that day. Eating within about two hours of a run can cause heavy damage for myself. It's different for everybody. One person's favorite pre-run snack or food is another person's worst enemy. You have to experiment to see what is good for you before a run. Sometimes, like myself, nothing is the best way to go. Running while hungry sometimes helps me. The facts are, foods high in fat and fiber will take longer to digest, which could be causing some of your side aches. This may be something to consider if you are looking to rid yourself of any more trouble.
     I've found that running a warm up can help to rid your side of cramps as well. Before an actual work out, my cross country team runs a warm up of either one mile or two, and then comes back to the school to stretch. This helps the team as a whole by getting your legs and body warmed up. On days when I'm not running with my team, I tend to just walk a few minutes, a little less than half a mile. I believe this does the trick for myself as well, but sometimes I've noticed that not running a warm up or walking for a few minutes has no affect on me and that I can just run a few miles without getting any side cramp, but for four miles or four I often need to do some type of warm up.
     I believe controlling your own breathing is very important to avoiding side cramps. I've found that when I match my breathing to my strides. I have no knowledge of the science behind what this does for your body or how breathing correlates with side cramps, but I do know that when I'm running fast I usually try to fit one or two strides in between each breath of air and that when I am running slow I try to fit three to four strides in. I've heard from some that you are supposed to only inhale when your left or right foot hits the ground, but I have not found this helps me at all.
     I hope some of my remedies for side cramps can help you.

Gatorade

     There's two types of athletes: the kind that have a water bottle filled with (you guessed it) water, and the kind that have a water bottle or just a bottle of Gatorade. The question is, which one are you? And should you be that one?
     The carbohydrate and electrolyte benefits of Gatorade are simply spectacular for the athlete involved in any activity requiring such things. And water, which has been around much (MUCH) longer than Gatorade, has gotten athletes by for hundreds of years. Sure, technology has improved, and along with it the medical science behind all types of athletics and workouts, but do you really need Gatorade?
    Honestly, it depends on the workout. If your workout is short and quick (but not nessecarily easy!) water can and will do the trick for your body. Chances are you're hot, sweaty, and not feeling the best. Water alone can do wonders! Also, water leaves your stomach (especially cold water) faster than Gatorade can, which is important to know when you're moving all about. Nothing is worse than being able to feel all the liquids in your stomach moving around. Also, water helps to regulate your body temperature. If you're sweating then your body is losing water, which means you're becoming dehydrated! Luckily, water is there to do the job and keep you nice and hydrated! If you're thirsty, reach for a bottle of water, not Gatorade.
     However, you need to replenish those electrolytes of yours, especially during a longer workout. Ini this case, I would recommend Gatorade, or if possible, both Gatorade and water! It is best to drink Gatorade about an hour after your workout if it has lasted an hour or more.
     Over all, water should be the number drink you chose when participating in a vigorous activity to avoid dehydration, over heating, or any other side effects of working out. Gatorade can help out your body during or after a workout too, but too much of it is not a good thing.
      In nearly all cases, I recommend drinking water. I have found that it is the quickest way to recover. I find the only difference Gatorade does for my own body is relieve headaches, whether I'm working out or not. You know your body better than anyone else, so whatever works best for you is the drink you should use.

Treadmills

    Have you ever looked outside on a super cold, windy, icy winter day? Or maybe you just don't feel like walking or running outside? Mentioning this to a friend, they may recommend the treadmill. It's safe, convenient (providing you either own one or have easy access to one), and often comes with a nice entertainment system somewhere near, also known as the television.
    If you're a runner, it's highly likely you've tried running on a treadmill before, and given that, you probably have come to the same conclusion as I have. Running on the treadmill is not the same as running outside.
     I've found that my shin splints worsen when I run on treadmills, which happens often in winter and early spring, before track season has started. The surface that you are running on is not the same as the outdoors. I'm not sure which is harder to run on, the treadmill itself or concrete. But I feel like the treadmill is, even though concrete doesn't exactly give way when you step on it.
     Also, running on the treadmill is much more difficult for me than it is running outside. It's possible that the air quality of inside a building is not as great as actual fresh air. Chances the treadmill that you're using is in an enclosed space, such as a basement or gym, which makes me think of a dome trapping all the humid air in. I can't help but think I'm breathing the same air I was just a second ago, instead of fresh, new air you can get from outside.
    Say you were to run six miles on the treadmill. I feel like this is more physically taxing than running outside. It's possible this is the case just because the treadmill forces you to keep your pace constant, otherwise you'll get shot into whatever is behind you! This could also be the case because the treadmill is often indoors, which may make it harder to breathe, therefore not providing your body and muscles with the correct amount of oxygen.
    Also, time passes much slower. Sure you can watch something on the television, or even play on your phone if you're feeling up to it, but you cannot give a three dimensional experience while being on the same spot in the same room for an hour.
     I highly recommend avoiding the treadmill. It has done more harm than good for myself, and nothing beats the classic outside run.

Try Out Running if You Have Asthma

     Having Asthma as a runner adds difficulty to running, especially when all you're trying to do is get some air in! I've had asthma all of my life, not just sports induced, which is not the same as regular asthma. I find my asthma worsens during the seasons of fall and spring, and it becomes deadly when I have a cold!
     Seeing as it is the fall time, all you other runners living with Asthma may have noticed this cool weather (depending on where you live) has sparked some of that difficulty breathing. It's frustrating, stressful, and terrifying. And if you have any luck like my own, often a simple puff of the inhaler doesn't always do the trick.
     When I was little, I was told that running was not something that should cross my mind. Asthma was like a cage for me. I listened to the doctors, assuming they were right, like a doctor should be. However, with increased activity, requiring my lungs to work harder, I have noticed my Asthma (believe it or not) has gotten better thanks to running.
     Before running, I had absolutely awful Asthma year round. I would sit on my bed hooked up to a a machine that exhausted medicine in the form of gas into my body, just to keep my body from killing its own self.
    After I began running, my Asthma changed to more year round diseases but with seasonal high peaks. I believe running, despite most medical advice that I have been told, has improved my Asthma, and I encourage those who are struggling with the same disease I am to give it a try. However, you know your body better than any doctor or medical expert, so when you can tell your Asthma is getting worse during a run, slow down, or stop completely. Trust me, it's not worth it!
     After trying to run with an Asthma attack that would not go away with just the simple use of my  inhaler, I managed to pull a few muscles in my chest, and even though I am completely relaxed and resting at this very moment, it is painful to breathe! If your body is telling you to stop, stop! But if your body is telling you to go, then by all means- go!
    When it comes down to it, what you do is completely up to you. But if you suffer from Asthma, give running a try. I'm really glad that I did.

Women RUN the World

     Ask any female runner, there's a resason they're doing it. Whether it's because they're losing weight, getting in shape, building muscle, releasing stress, or it's just a passion, there's a limit. Sadly, too much of running is not a good thing, causing increased moods and pain.
     Women often develope hip problems when running. It makes sense, women have wider hips than men do. Bursitis is a common and painful injury, occuring in the bursa sacs that surround and protect your hip joint. Hip problems can cause all the other problems, espeically knee problems (trust me, I would know!).
     Thanks to our hips, knee problems come shortly after hip problems do. Patellafemoral Syndrome is espeically common in women (yes, I've had it). This injury is caused by the kneecap rubbing up against the thighbone causing painful irritation and inflammation. Looking at any woman, you may notice that not one has a straight hip to ankle line. Often our knees will curve in (knock-knees) or curve out (bowlegs).
     Moving on to shins (dare I talk about them?), shinsplints are exceptionally common among female runners. Overpronation (caused by women's looser ligaments in the ankles and knees) leads to the painful and misplaced weight onto different parts of the shins, causing shin splints. Believe me when I say, if you develope shin splints, shift to another form of workout (such as cross training) to avoid stress fractures, which are not in any way better. Look into buying better shoes with good arch support to stop pronation, but don't buy shoes that are too stiff, which can only make things worse.
     Women's feet can also cause any of the problems in your legs, as hips can. Because women have smaller heels than men do, they tend to buy shoes that are too small for them to avoid their foot slipping and making a run uncomfortable. Shoes that have the correct amount of stability and support can (but not always) make all the difference. I look for shoes that are tight enough to keep my heel from slipping but are big enough around the toes to allow as much motion as possible. Often I go half a size up in running shoes instead of half a size down so that I can allow my feet to have maximum flexibility, permitting they're in a shoe.
     You may think "that's it, that's the effects running has on women, and that's all I need to know". I hate to break the news, but you're wrong. Running determines more than your joints and legs. Look for my next post to see the continuation of the affects running has on the woman.
   

Achilles Tendonitis

     Achilles Tendonitis- it's not something you want to mess around with. The truth is, you don't need to do anything to heal this injury. Your body can fix it naturally. However, an injury with a healing process like the one it has makes it difficult to be patient when we live it a fast paced world. So, being a moden human, you look for ways to speed up the recovery process, shortening it from what may be years to only weeks.
     The Achilles tendon is the tissue that connects your calf muscles in your lower leg to your heel. The overusage of this tissue is what is known as Achilles Tendonitis. This injry can happen to anyone, not just athletes. This injury is most common in runners (considering all we do is run and run). Often runners that increase the intensity or mileage of the workout will experience Achilles Tendonitis.
    How do you know if you have this injury? Unless you go to a doctor, I can't gaurantee any of these symptoms can officially confirm your Achilles tendon is in fact the problem. An ache in your calf or above the heel (called the watershed zone, because it is the part of the Achilles tendon that recieves the least amout of blood, hence the area most prone to injury) after running or engaging in any physical activity can suggest the injury, as well as slight stiffness.
     It suprised me when I learned this, but the Achilles tendon is the largest tendon in the body. It's not something I would have ever guessed prior to this knowledge, but it makes sense considering the amount of weight, pressure, and movement we put on our own two feet daily. Every time that you move your ankle, your Achilles tendon moves too. This injury can affect even the smallest of tasks.
     When injured with the tendonitis, your Achilles tendon has degenerative tears within itself, which is causing irritation and inflamation. Although painful, this is the way your tendon is telling you that it can't handle the load you're putting on it.
     If not treated properly and effectively, Achilles Tendonitis can turn into an unwanted chronic injury, lasting for years. Make sure to allow yourself to recover fully without creating any more damage to your Achilles tendon.

Stretching: Before or After the Workout?

    Up until recently I have always believed stretching before and after a run was super dooper important. In fact, I remember hearing the importance of stretching drilled into my head in middle school gym class. Before and after class all of us pre-teens would line up and stretch before doing the dreaded pacer test or God knows what else.
     I'm not one to naturally question what I've been told without good reason, up until now. All things that have to do with stretching have been heavily debated within these past few years. I have no doubt that at least one time in your life you have seen a runner stretching on the side of the road or a marathon runner touching his toes before the big race. What those athletes probably didn't know is that recent studies have shown stretching before a race is not the way to go in order to be your best.
     There is no proving evidence that can say static stretching (all that stuff that goes on before your workout to lengthen your muscles and improve flexibility) can help prevent injury or that you will benefit from it in any way. However, there is evidence that shows stretching before a workout can actually harm you, which isn't something most middle school gym teachers would like to hear!
     Technically, you don't need to stretch before or after a workout. If you're comfortable, injury free, and feeling like a million bucks, you're welcome to skip the stretching all together. Personally, I don't recommend it, but I can't speak considering I've been injured for two years straight.
     If you do feel the need to static stretch, minimize in to only after workouts. Often I can't just bounce into a nice easy run, though, and if you're anything like me, you want to stretch both before and after the workout. You're in luck, I have a solution.
     Although you may not be able to static stretch before a run, you can dynamic stretch before a run without harming yourself or hindering your capabilities. Dynamic stretching gets your heart rate up and blow flowing, unlike static stretching. Moves such as butt kicks, high knees, kicking your feet up to your arms, and hopping around are all okay to do. Dynamic stretching improves your range of motion, which is much more important to a runner than flexibility.
     It's likely that once your workout is over you'll have at least one spot that feels like it could use a good stretch. It is not necessary to do, however. Make sure to be smart and know when too much stretching is done, and lay off if you feel a sharp pain.

Good Old Stress Fractures

     It's not too much of a surprise to hear the word "stress fracture" to a runner. It's not a terribly uncommon injury for runners. Running is not a contact sport, unless you count the contact your joints and muscles have on one another, and the total capability you have to hurt yourself.

     What is a stress fracture? It's a tiny crack in your bone caused by repetitive force on a certain area. Stress fractures are most common in the lower leg and foot (tibia, metatarsals, femur, fibula, and navicular). If you're a sprinter for track, you're in luck. You're far more less likely to get stress fractures than a long distance runner.

     With no doubt, stress fractures are one of the most if not the very most frustrating injury you can get. Not only does it seem to take forever to heal, but they can be extremely painful. Often a runner is out for at least six weeks (yes, that means no running and staying off your feet as best as you can) and has to use either crutches or a boot. 

    Stress fractures can be broken into two categories, the first and least penalizing being the low risk stress fracture. Low risk stress fractures don't usually require crutches or a boot and can usually heal on their own, providing the six week rest of time and not running. 

     High risk stress fractures don't let you off as easy as low risk stress fractures do. The time to recover and stay away from running is much longer and they often require a boot or crutches as they cannot heal on their own properly. 

    Thankfully, human bones often get stronger when exposed to new and higher levels of force. Sadly, bones cannot become strong as quickly as muscles and tendons can, and it usually takes a month or two for the bone to actually strengthen, which is often too late for a runner who is kicking it into gear very quickly.

     Typically a stress fracture will feel like an aching or burning in a particular area along your bone. Often painful swelling takes place in the area of the stress fracture as well. Personally, I think they feel almost like a very painful bruise on your bone. There's no easy way to describe it.

     When it comes down to it, simply get a few ex-rays to see what's going on. Stress fractures aren't something a runner, or anyone, should take lightly.

Form (continued): Arms

     I cannot begin to count the amount of times I've heard the phrase "use your arms!" yelled at me during a race. I'll admit, it's super annoying, especially to hear from someone who isn't running. But this annoying demand could spark that little fragment of your memory that you forgot was there- using your arms actually does help!
     The arms of a runner (while running, that is) determine the stance of the runner. Nearly every runner swings their arms differently while they running. Personally, I "doggie paddle" my elbows fly out more than I would like, and thanks to pictures, I look like I'm trying to doggie paddle my way through the race, hands included.
     Proper arms while running is something I lack, which add to my injuries. According to Grant Robinson, founder of Good Form Running, "a powerful arm drive is one hundred percent backward." Allowing for your elbows to swing out instead of directly back is not ideal. When your arms move directly back and forward, your feet will as well.
     I find it rather difficult to explain the complicated science behind the motion of arms and how it affects running. What running with proper technique and form does (keeping your arms swaying back and forth directly) is push your center of gravity forward while bringing your stride back, which is ideal. Think of it this way: if you can see your hands, you're doing it wrong.
     If you are are seriously looking to keep your arm swing behind you, it is recommended to place a thin (inch or half inch) in the crease of both elbows and behind your back in order to keep your shoulders placed properly during the first half mile of a run and the last half mile of a run. I have never tried this, so I cannot give my own personal opinion on the comfort (while I'm sure isn't the best) or the results.
     Try standing in a mirror. If you can see the backs of your hands while your arms and shoulders are relaxed, you likely have tight chest and shoulder muscles, and your shoulders are internally rotated. Don't panic, it's not as scary as it sounds. Just strengthen your mid back muscles and be sure to stretch out your chest and shoulder muscles. This will help with the elbow restriction and allow your arm swing to expand behind you.

Form: Cadence

     Proper running form affects athletes more than you may think. If you were to watch a group of runners (say a marathon for example) every single runner would be running in a different form, although all of them would be running in the same way: arms swinging, legs going, feet catching each step, and so on.
     What runners often forget is the way their running affects strength and injuries. Poor habits and dangerous running techniques can result from poor running forms. Prevent it!
     First things first: cadence. What is cadence? It's the rate at which each individual runner's feet hit the ground while running. Don't be alarmed if you didn't know that was the word for your pace, I didn't know either. Cadence is rather simple, you don't need to think that hard to improve your pace, or to be specific, the rate at which each of your feet hit the ground.
    Naturally, as you become a better runner and your fitness level improves, the amount of "strides" you take per minute during a run will increase while becoming less difficult.
    If you're looking to be the best of the best your steps should be at one hundred eighty or above per minute (the average pace is one hundred eighty to two hundred per minute).
    "If your cadence is less than one hundred sixty, you're not really running- you're doing some kind of plyometric hop," says Bobby McGee, who is both an educator and coach in Colorado.
     Although I'm sure you'd much rather prefer running with music (I don't personally recommend running with music in the first place) running with a metronome may be just the thing you need if you are looking to improve your cadence. You must be careful not to run in the same form at just a harder pace. Start by jogging with a quicker cadence, and working up from there.
     Improving your cadence can not only make you a better runner, but can also help to improve your balance and improve the condition of your hips. I'm sure you've noticed the importance of hips I express in my blog posts (especially to females). Not only are hips important, but also balance, which can play a very important role to your ankles and shins in order to prevent injury.
    While increasing your cadence, remember to keep an even pace. Sure, it's difficult (especially for myself) but it will be worth it. Say you're going on a three mile run. Easy, right? Don't start your first mile off at an eight minute pace per mile, then your second mile at a nine minute pace, and your final mile at a ten minute pace. Keep your pace consistent. Avoid anything that may change your pace (unless it's a hill, then challenge yourself a bit!)

Pronation

    If you are a runner and have been given the gift from God of ankles that neither over-pronate nor under-pronate, count your blessings. The normal pronating ankle rolls inwards as your run while coming in contact with the ground, distributing your own body weight equally and naturally. There's nothing wrong with your ankles. Lucky you!  

    If your body is anything like my own, your ankles over-pronate. Often while running your knee falls inwards, causing unequal forces to spread across your legs, especially the knee joint. To make things simple, your foot has trouble stabilizing with the rest of your body and the shock isn't dealed with as it is supposed to be. Over pronation causes un-needed stress to those already hard working muscles, which is not exactly ideal!

    Although, if no pain, runners with ankles that over-pronate will have few problems, overpronation can lead to much more serious injuries such as bunions, planters fasciitis, and Achilles tendonitis. I'm no expert, but I do recommend trying out a pair of shoes with excellence arch support, especially one's (and yes, they do make them) that help fight ankle pronation. 

     Known to some as "suspination," under-pronation is the inward roll of the foot at less than fifteen percent during the landing of the foot while running, which is insufficient. Most of the runner's weight is placed on smaller parts of the foot, such as the "outer" toes, rather than the inner, when one is over-pronating. Much like over-pronation, suspination can lead to planers fasciitis and Achilles tendonitis, as well as iliotibial band syndrome. 

    I have not had any personal experience with suspination, therefore I cannot give my personal advice or opinion, but according to my research it is best to wear correct footing attire (shoes, socks, support, whatever it takes) as well as stretching your calves, hamstrings, and quads extra well. Also keep track of mileage on your shoes, watch for the wearing of the outer halves of your shoes (which will indicate suspination) and replace your running shoes as often as needed. 

Knee Pain???

     An injury to a runner at some point in their running time period is practically unavoidable. In fact, we create tiny injuries in our muscles every time we run, which in time heal, making us stronger. Although it is expected as an individual that our body will need a rest or break at some point, it is best to keep an optimistic mind and prevent the injury from happening in the first place.
    You may try to be a champ and fight through the pain of not so common injuries, figuring they may go away. And some, with time, can do just that. But most injuries become harder to treat the longer you "be a champ" and just deal with them.
     Personally, I have and (you guessed it) gone to physical therapy for the lovely injury of the IT Band Friction Syndrome. Although I have high praises for all types of cross training, this injury I acquired partially from cross training to avoid putting any further stress on my shins. The IT Band injury can come from the elliptical machine. This machine, although a wonder at what it can do for the body, places your hips in a position that puts extra stress on your IT Bands, causing irritation and friction right where you don't want it.
     What is interesting about IT Band injuries is that you often don't know you're injured until you begin to feel pain in your knee. I began to feel the pain on the left side of my left knee (my left, to anyone else addressing my knee: their right). Assuming I was just sore from physical therapy exercises for my shins, I shook it off and didn't mention it at physical therapy for a few days. Once I started having trouble walking, and nearly collapsing going up the stairs I decided I was not just sore and addressed my physical therapist with the problem.
    Sure enough, my IT Band was causing the knee pain, and let me tell you, the most painful massage I've had yet was to come short after the diagnosis.
   I find it rather ironic I developed an IT Band injury due to hip and glute weakness when I have been working daily on those exact muscles and areas to strengthen and prevent any injury. What can I say? That's life.

Massages: Myths, Facts, and Personal Experiences

     Who wouldn't at this very moment kill for a nice relaxing massage with beautiful music playing in the background and not a care in the world? I must admit, I get massages nearly every day of the week. However, the massages I receive are not relaxing and they do not feel amazing. There's a reason I usually have to bite something while I get a hardcore massage from my good old physical therapist.
     Since we're not talking about the kind of massage you would receive at a salon or spa, let's break down some of the basic myths and facts of massages and what they can do for your health, recovery, and injury prevention.
     Massages cannot actually "push" toxins or lactic acid out of your muscles. I'm not surprised from this assumption, seeing as massages can help to rid of pain and soreness, which can be caused by the build up of lactic acid.
     By applying pressure to your muscles, the fascia tissue around your muscle can do two things. First, it softens, causing those clenched muscles of yours to relax and provide oh so sweet relief. Second, the massage breaks the adhesions between your muscle and the fascia which actually restricts muscle movement, and that's not the best feeling in the world.
    Massages also encourage a thirty percent increase of a gene that helps build mitochondria for cells, as well as an increase in the amount of lymphocytes, which are also known as white blood cells, that help fight infections! To take it even one step further, one massage can decrease the amount of cortisol, also known as a stress hormone that can be tied to chronic inflammation.
    What is even more impressive about a massage is what one can do to help your body recover more quickly. Not only can it reduce the amount of inflammation in the massaged area, but a massage can increase recovery time by fifty to sixty percent compared to someone with no massage.
    It would seem quite silly to myself to spend money on a simple massage that you could do yourself if that's all you need! As referred to in my first post, I strongly recommend the classic PVC pipe and rolling out, which can simulate a massage. If you're looking for a massage a little less painful, you may always resort to a simple foam roller or tennis ball, both of which should do the job just fine.
    I find it easy also to give my shins a massage to get the blood flowing and help myself recover quickly too after a run. I feel this is self explanatory and I don't need to give an explanation.
   I must say, getting a massage from my physical therapist may not be my idea of an ideal time, but the massages have made all the difference. I usually notice a massage a few days after I receive it, as most research has concluded as well. I highly recommend looking into massages if you are looking to increase recovery time and help yourself improve!

Cross Training

     It's beyond me how easily athletes are able to come back from time out of their beloved sport due to injury with such energy and just as good as they were before they got injured. I must admit this is not the case for myself, I haven't even been able to come back from my own injury yet! However, after talking with my physical therapist and doing my own research, I have found some ways to stay in shape and/or build endurance for runners while taking it easy.
     To some the term "cross-training" may be familiar. It may not make running easier or improve your endurance so you'll come back faster and stronger, but it keeps your fitness up. Say you have shin splints, like myself, and are looking to lessen the pain and heal yourself. You may consider cross training as a method to stay in shape and be ready to spring back into action.
     For athletes like myself, cross-training means running twice a week (out of my usual six days a week) and biking or using the elliptical the rest of the days. Rather than going by miles, I find myself both running and biking by time. If on a day that I planned to run an hour (around six miles) I would bike for an hour instead if I felt it would be better for my injury.
    Although it may not feel like it at the time, biking can really help keep your fitness up if you are looking to be able to run five miles just as easily as you were the week before. Personally, I've found it's best to push yourself harder on the bike than you would running just to keep your heart rate up. It's easy to find a nice relaxing pace and just bike your way along for thirty minutes without even breaking a sweat. Maintaining a fast pace while biking may make you sweat twenty times more than you wish, but your next run will be much more comfortable.

Ice Baths: For or Against?

     As much as it pains me to say this I feel I must share. The correlation between running long distance and higher risk of injury correlates remarkably. Although it may sound like a slight form of torture, cold water immersion, also known to others as the "ice bath" could be just what you're looking for to avoid injury or unnecessary pain.
     The science behind ice baths (a form of cryotherapy) is quite interesting, just as is the reason for ice baths. As you run, or participate in any particular sport that is intense, you create small tears in your muscle fibers, a term known as microtrauma. Shocking as it may seem, this is actually what assists your muscles in becoming even stronger, once those tiny tears have recovered, that is! Sadly, as your muscles become stronger, you may contract soreness and pain, which leads to the ice bath.
     The goal of cryotherapy is to rid the tissues of lactic acid, which can cause soreness, to constrict blood vessels, and to reduce swelling. Once the body is warm again, blood flow increases which increases circulation. Along with these perks comes the benefit to a more speedy recovery and feeling golden the next morning!
     However, studies being conducted show that the ice bath controversy is quite immense! Basing off personal experience, I do not favor the ice bath technique in order to increase recovery time and reduce soreness. I can easily see the benefits and how athletes could find the ice bath as a form of relief, however it has only left me feeling sore and stiff the day after, which is not what I was looking for. Without proper equipment and technology to have the perfect temperature and timing for an ice bath, they can backfire and only make things worse, such as my experience!

Shin Injury Treatment and Prevention

   Being a teenage athlete I can certainly say that running can be either a blessing or a curse to the human body. Basing this statement off my current circumstances I may have to argue that it is a curse. Too much of any good thing can be a bad thing.
After running for about two years both competitively and just for the fun of it, I have been "blessed" with the injury of what my doctors seem to think of as "shin splints." I've been going to physical therapy for a solid five months, only to learn that my injury is much bigger and complicated than I thought.
   To a runner shin splints are an extremely common injury. Changing running surfaces (such as gravel to concrete) can encourage the injury, as well as intensifying a workout.
   However after research and long talks with my own physical therapist, I have come to learn that they can occur from much more serious problems as well.
   Women, naturally, are built with much weaker hips than men, thus causing a more unstable pelvic region while running, often causing the motion of legs to pound more directly into the hard ground, causing more muscle irritation and stress upon the shins. Strengthening your hips can lead to a much more pleasant running experience and avoid future injury.
   Along with weak hips, both women and men can have weak ankles. The weaker the ankle, the more likely it is to pronate, (as mine does quite drastically) causing improper landing of the foot during each step during a run, also causing it to pick up un-needed weight and stress from the body's own weight.
   Believe it or not, balance plays a major role in strengthening one's ankles. Simply standing on one foot for a minute can improve the strength of your ankle, which can make a huge difference if you are trying to rid or prevent shin injury.
   Every 350 to 500 miles (if you're even keeping track, that is) try to buy new running shoes, especially ones made to stop ankle pronation. Personally I have found going to a running store with trained running experts who know how to match foot size to shoe type can make a huge difference. I hate to say it (because I am a huge Nike fan myself) but the big name brand athletic clothing and shoe companies rarely make shoes that can withstand the average human beings foot type when it comes to high mileage running. Yes, they tend to make the coolest looking shoe, but to avoid injury it may be wise to invest in a running shoe company's product.
   Lastly, and I cannot stress this enough, take care of your own body. Stretching your calves extremely well (especially after) you run can make all the difference. Keeping your muscles loose and comfortable is very important. To take it another step further, going to a store like Lowe's or Menard's and purchasing a simple three to six inch p.v.c. pipe to roll out your muscles on could be vital to keeping your muscles healthy and recover more quickly. Rolling out your muscles may bring tears to your eyes the first couple times but take it from an expert on rolling out: if it hurts, you need it!
   And finally to take your shin injury prevention/cure one step further: massage and ice like absolute crazy! Ice after every single run or workout to help the swelling go down and to the numb the pain!
   Shin splints can be tricky. To some they go away within a few days, and to others (such as myself) they go on for years! Luckily, running helps to build up a high pain tolerance and it won't be as bad! Just stay strong!