Eat Healthy and Lose Weight
By: Christopher Ayu
If you accept the analogy that our bodies are like an engine, then it follows that this engine will perform better if it receives the type of fuel that it was designed to run on. In years gone by, before artificially processed and manufactured foods, our bodies normally received the correct nutritional balance every day.
As more and more families saw both the husband and wife holding down jobs outside the home, the dynamics of eating, exercise and nutrition began to change. "Convenience" and "fast foods" became the norm, and farms were gradually replaced by processing plants. Today, the average meal is so laden with artificial preservatives and saturated fat that our bodies are starving for the ingredients that they need, and overflowing with the ingredients that they don't need.
This nutritional imbalance manifests itself through weight problems, skin problems, tiredness, disease, and overall poor health. Although this problem has reached pandemic proportions, you can reverse the effects of poor diet in your own life if you truly want to.
Garbage In - Garbage Out
While this phrase may have been coined for the computer industry, it's very relevant when it comes to our own body. Every moment that we are alive, our body is busy manufacturing the chemicals, fluids, proteins, and tissues that are required to keep us healthy. Food, or rather the nutrition that is derived from food, is what the body depends upon to handle all of these tasks.
Everything that we consume is used, stored, or discarded by the body. The body's particular nutritional needs can vary widely depending upon what's going on inside and outside of us at any particular time. Our body makes decisions on whether to burn carbs or fat based upon our immediate energy needs, how long it has been since our last meal, and the general condition of our health.
The body burns fuel in a very specific order. Alcohol is burned first because our bodies have no way to store it for later use. Protein is burned next, then carbohydrates and, finally fat.
Because fat is consumed last, and the average person has a diet which is rich in fat, our bodies store the fat away to be used at a future time. How is this fat stored? You guessed it; it's stored as fatty tissue. And that's why we call being overweight "fat".
These excess fat stores not only affect our physical appearance, but they have a tremendous impact on our overall health. Study after study has shown that excess fat in our diets are directly linked to these medical conditions:
* Increased risk of developing certain cancers.
* Increased risk of arterial and heart disease due to elevated cholesterol levels.
* Increased risk of stroke.
* Increased risk of Diabetes.
* Increased risk of Liver disease.
* Direct impact on the body's immune system.
Doesn't it just make sense to avoid these unnecessary health risks by reducing the amount of fat that we consume every day? Of course it does.
Author Bio
Christopher Ayu is the webmaster and content provider for www.swim-wear-in-style.com This is one of the many article posted on his site on health-and-fitness.
Article Source: http://www.ArticleGeek.com - Free Website Content
Sunday, March 23, 2008
Low-Fat + Exercise = Weight Loss
Low-Fat + Exercise = Weight Loss
By: Christopher Ayu
Reducing your saturated fat intake is only part of the healthy body formula. You need to burn more calories than you consume in order to avoid having that excess food stored as body fat. That's where exercise comes into play.
These exercise tips can get you started on the road to losing weight and keeping it off:
* Always check with your doctor before starting an exercise program. This is especially true if you have, or are at risk of having, heart disease, diabetes, or you are seriously overweight.
* Practice moderation by beginning with light and low impact exercises like walking, and gradually increase your intensity as your body begins to become conditioned to increased activity.
* Aim for at least 30 per day of light cardiovascular activity each day. You don't have to do all 30 minutes at once. You can spread it out over the day if you want to.
* Easy to do exercises include walking instead of taking the car on nearby errands. Take the stairs instead of the escalator when you're going to the office or shopping at the mall. Take a walk during lunch time.
* Start doing things that are both fun and provide exercise. Gardening, bike riding, window shopping downtown.
* You can make exercise more enjoyable by wearing headphones and listening to music, or doing your exercises with a friend.
Here are some dietary tips that can change, or save, your life:
These foods have been linked to various health conditions including cancer, high blood pressure, high cholesterol, and heart disease. Not all of these foods have been linked with all of these conditions, but each of them are worth avoiding when possible.
* High in saturated fats, these foods should be avoided at all costs: All saturated fats and oils found in butter, lard, palm and coconut oil, bacon grease.
Replace these foods with: Soft margarine (no fat kind), olive, safflower, soy, corn, canola, and peanut oil.
* These foods contain trans fatty acids and/or partially hydrogenated vegetable oils and should be eaten only in very limited quantities: Hard margarines, most snack crackers, most cookies, corn and potato chips, shortening.
* These meats contain high levels of fat and can cause serious arterial blockage and heart conditions. They should be eaten very sparingly: corned beef, pastrami, pork and beef ribs, beef steak, ground meat, most frankfurters, pork sausage, bacon, liver, kidney, and processed deli meats.
Replace with these foods with skinless chicken or turkey, turkey or chicken frankfurters, ground turkey, occasional lean beef, veal, pork, lamb, fish, and vegetable dishes including beans, peas, pasta, or rice.
* Try not to eat more than 2 oz of meat, fish, or poultry per day. Replace the rest of your meal with healthy vegetables, pasta and rice.
* Be careful of fat that's hidden in dairy products. Drink either fat-free or 1% milk. Replace other dairy products like cream cheese, cottage cheese, sour cream, and snack cheeses with their no-fat or low-fat versions.
* Avoid eating high fat snack crackers, cake, cup cakes or muffins, and replace them with low-fat baked versions.
Author Bio
Christopher Ayu is the webmaster and content provider of www.swim-wear-in-style.com. He does research on the subject and this is one of the many articles posted on his site on health-and-fitness.
Article Source: http://www.ArticleGeek.com - Free Website Content
By: Christopher Ayu
Reducing your saturated fat intake is only part of the healthy body formula. You need to burn more calories than you consume in order to avoid having that excess food stored as body fat. That's where exercise comes into play.
These exercise tips can get you started on the road to losing weight and keeping it off:
* Always check with your doctor before starting an exercise program. This is especially true if you have, or are at risk of having, heart disease, diabetes, or you are seriously overweight.
* Practice moderation by beginning with light and low impact exercises like walking, and gradually increase your intensity as your body begins to become conditioned to increased activity.
* Aim for at least 30 per day of light cardiovascular activity each day. You don't have to do all 30 minutes at once. You can spread it out over the day if you want to.
* Easy to do exercises include walking instead of taking the car on nearby errands. Take the stairs instead of the escalator when you're going to the office or shopping at the mall. Take a walk during lunch time.
* Start doing things that are both fun and provide exercise. Gardening, bike riding, window shopping downtown.
* You can make exercise more enjoyable by wearing headphones and listening to music, or doing your exercises with a friend.
Here are some dietary tips that can change, or save, your life:
These foods have been linked to various health conditions including cancer, high blood pressure, high cholesterol, and heart disease. Not all of these foods have been linked with all of these conditions, but each of them are worth avoiding when possible.
* High in saturated fats, these foods should be avoided at all costs: All saturated fats and oils found in butter, lard, palm and coconut oil, bacon grease.
Replace these foods with: Soft margarine (no fat kind), olive, safflower, soy, corn, canola, and peanut oil.
* These foods contain trans fatty acids and/or partially hydrogenated vegetable oils and should be eaten only in very limited quantities: Hard margarines, most snack crackers, most cookies, corn and potato chips, shortening.
* These meats contain high levels of fat and can cause serious arterial blockage and heart conditions. They should be eaten very sparingly: corned beef, pastrami, pork and beef ribs, beef steak, ground meat, most frankfurters, pork sausage, bacon, liver, kidney, and processed deli meats.
Replace with these foods with skinless chicken or turkey, turkey or chicken frankfurters, ground turkey, occasional lean beef, veal, pork, lamb, fish, and vegetable dishes including beans, peas, pasta, or rice.
* Try not to eat more than 2 oz of meat, fish, or poultry per day. Replace the rest of your meal with healthy vegetables, pasta and rice.
* Be careful of fat that's hidden in dairy products. Drink either fat-free or 1% milk. Replace other dairy products like cream cheese, cottage cheese, sour cream, and snack cheeses with their no-fat or low-fat versions.
* Avoid eating high fat snack crackers, cake, cup cakes or muffins, and replace them with low-fat baked versions.
Author Bio
Christopher Ayu is the webmaster and content provider of www.swim-wear-in-style.com. He does research on the subject and this is one of the many articles posted on his site on health-and-fitness.
Article Source: http://www.ArticleGeek.com - Free Website Content
Find a Weight Loss Program That Works For You
Find a Weight Loss Program That Works For You
By: Philip Nicosia
Millions of people struggle with weight issues every year-and despite claims that a wonder diet can "work for everybody", the fact is that each of those individuals have a medical history, a personality, or a lifestyle issue that affects whether or not that weight control technique will help them shed those pounds.
But while nothing works for everybody, there is something that will work for you... and the challenge is to find it, identify it, and stick to it.
For some people, appetite control is extremely difficult. Some weight loss programs try to tackle that problem by delving into the psychological issues behind food (these are the total lifestyle body makeovers, whose techniques include keeping a food journal and coming to terms with one's body image). Others address the problem through metabolism, introducing or removing certain foods in one's diet that are said to either trigger appetite. Still others, like diet pills, act as appetite suppressants. Other programs rely on nutritional substitutes, like heavy shakes that make one feel full and provide adequate vitamins and minerals, while reducing calories.
For others, it's not appetite that's problematic, it's the kind of food they eat. Certain diet programs give very strict diet regimens that promote weight loss, because of the way the body digests the food. Some are short-term, meant to shed pounds over a limited period of time; others are long-term lifestyle changes. The success of these diet programs depend largely on the person's weight loss goals and level of commitment. Needless to say, if you just want to drop a dress size for your wedding, you may not be ready to go into something long-term. But if you have health problems, and need to control cholesterol levels, then a short-term solution would not be very effective.
Other weight loss programs are closely tied with exercise routines. Of course, not all exercise regimens will appeal to an individual; some would find yoga interesting, while others would prefer something like belly dancing. The idea is that one picks what is most interesting to them-the more fun and enjoyment they derive from a routine, the more likely they will stick to it.
The mistake that many people make is that they don't consider their own lifestyle or personality when they try a diet or exercise regimen; they go with what everyone else is doing, or jump on the weight loss bandwagon on the premise that it worked for so-and-so. While it's okay to experiment with different regimens (wouldn't hurt to try anything once), ultimately it is a search to find what is personally appealing.
Another secret to maintaining a diet or exercise regimen is to have very clear and realistic goals. "Be thin" is too general to be meaningful; pinpoint a number, and a date: "Lose 15 pounds by September." And to avoid discouragement, that goal must be humanly achievable and should never compromise with one's health. If a diet makes one dizzy, or radically affects one's ability to be fully alert and functional, then stop immediately.
Luckily there is a wide variety of weight loss regimens. There's bound to be one that will help one meet one's goals and match one's lifestyle.
Author Bio
Resources.eu.com is an online resource centre covering many topics including health and fitness and weight loss.
Article Source: http://www.ArticleGeek.com - Free Website Content
By: Philip Nicosia
Millions of people struggle with weight issues every year-and despite claims that a wonder diet can "work for everybody", the fact is that each of those individuals have a medical history, a personality, or a lifestyle issue that affects whether or not that weight control technique will help them shed those pounds.
But while nothing works for everybody, there is something that will work for you... and the challenge is to find it, identify it, and stick to it.
For some people, appetite control is extremely difficult. Some weight loss programs try to tackle that problem by delving into the psychological issues behind food (these are the total lifestyle body makeovers, whose techniques include keeping a food journal and coming to terms with one's body image). Others address the problem through metabolism, introducing or removing certain foods in one's diet that are said to either trigger appetite. Still others, like diet pills, act as appetite suppressants. Other programs rely on nutritional substitutes, like heavy shakes that make one feel full and provide adequate vitamins and minerals, while reducing calories.
For others, it's not appetite that's problematic, it's the kind of food they eat. Certain diet programs give very strict diet regimens that promote weight loss, because of the way the body digests the food. Some are short-term, meant to shed pounds over a limited period of time; others are long-term lifestyle changes. The success of these diet programs depend largely on the person's weight loss goals and level of commitment. Needless to say, if you just want to drop a dress size for your wedding, you may not be ready to go into something long-term. But if you have health problems, and need to control cholesterol levels, then a short-term solution would not be very effective.
Other weight loss programs are closely tied with exercise routines. Of course, not all exercise regimens will appeal to an individual; some would find yoga interesting, while others would prefer something like belly dancing. The idea is that one picks what is most interesting to them-the more fun and enjoyment they derive from a routine, the more likely they will stick to it.
The mistake that many people make is that they don't consider their own lifestyle or personality when they try a diet or exercise regimen; they go with what everyone else is doing, or jump on the weight loss bandwagon on the premise that it worked for so-and-so. While it's okay to experiment with different regimens (wouldn't hurt to try anything once), ultimately it is a search to find what is personally appealing.
Another secret to maintaining a diet or exercise regimen is to have very clear and realistic goals. "Be thin" is too general to be meaningful; pinpoint a number, and a date: "Lose 15 pounds by September." And to avoid discouragement, that goal must be humanly achievable and should never compromise with one's health. If a diet makes one dizzy, or radically affects one's ability to be fully alert and functional, then stop immediately.
Luckily there is a wide variety of weight loss regimens. There's bound to be one that will help one meet one's goals and match one's lifestyle.
Author Bio
Resources.eu.com is an online resource centre covering many topics including health and fitness and weight loss.
Article Source: http://www.ArticleGeek.com - Free Website Content
Five Ways to Start Losing Weight
Five Ways to Start Losing Weight
By: John Smitherty
Some people find it hard to stick to diets and consistently fail to lose weight. They try nearly every kind of new dieting idea that comes along hoping that one of them would finally work, but the miracle never happens. Naturally, these people tend to overlook their own mistakes and fail to understand what prevents them from losing weight. The human brain displays a remarkable ability of ignoring the things it does not want to face, so it's not hard to understand why some people eat all manner of things and still claim they haven't touched anything but salad for a whole week.
But there are ways of working around these problems and if you don't want to become one of these people, then you should stick to these pointers. Their purpose is to make eating a conscious act in order to avoid giving in to compulsions and temptations. The easiest thing to do is to carry around a notebook and a pen and to write down everything you eat. And I mean every little thing. Have you finished that half a slice of pizza that your partner couldn't eat anymore? Write it down. At the end of the day look over the list and you'll be surprised at how many things you actually eat on a regular basis.
Since eating and drinking are, for the most part, acts that bypass rational thinking you should try to bring them out of the twilight zone. So every time you reach out for a drink or some food, stop and ask yourself "Why am I doing this?". You may be thirsty, hungry, bored, lonely, depressed, tired or stressed, but out of this list of reasons only thirst and hunger are legitimate. Put the bottle down if you're not thirsty. Put the food back on the shelf or on the table if you're not hungry. Do you crave sweets because you're tired? Get some sleep instead. Do you feel the need to eat because you're lonely and depressed? Go to the cinema or visit a friend. Read a book, watch a movie or listen to some music. There are options.
Never starve yourself. This is one of the big mistakes in dieting. Unless you have enough willpower to qualify for Nietzsche's Overman status you will break down sooner or later and eat the first thing that you can get your hands on. Such as snacks or fast food. Starvation also makes the body go into power save mode by limiting your energy levels and hanging on to the existing fat. The body makes no difference between dieting and actual starvation and will behave as if in danger. Therefore you must eat three meals a day, plus snacks consisting of fruit and vegetables. This is the best way to lose weight.
Don't try to banish your favorite foods completely because you will only sap your own willingness to stick to a diet. The key to dieting is moderation, not denial. Do you like ice cream? Well, have a couple of spoonfuls of ice cream every Sunday. Take a break from whatever it is you're doing and enjoy this special treat. Don't feel like you're cheating on the diet and keep any guilt pangs away. You're just dieting, not preparing for admission to a convent or monastery. So have a bit of forbidden food every five days or so and enjoy the moment.
And, of course, you must exercise. If you're not used to exercising and are a bit scared of all the effort and sweating, then start small. There's no need to rush into hour-long training sessions. Five minutes per day will do for starters. Get a treadmill and a pair of dumbbells and make your own schedule. Two minutes and a half of running and two minutes and half of curls. Every week increase the time spent exercising by another five minutes and add new exercises. Your goal should be to spend at least 30 minutes every day working out your body. Sixty minutes is even better, but it will come in time. It's OK to start small.
Author Bio
http://weightloss-information.50webs.com
Article Source: http://www.ArticleGeek.com - Free Website Content
By: John Smitherty
Some people find it hard to stick to diets and consistently fail to lose weight. They try nearly every kind of new dieting idea that comes along hoping that one of them would finally work, but the miracle never happens. Naturally, these people tend to overlook their own mistakes and fail to understand what prevents them from losing weight. The human brain displays a remarkable ability of ignoring the things it does not want to face, so it's not hard to understand why some people eat all manner of things and still claim they haven't touched anything but salad for a whole week.
But there are ways of working around these problems and if you don't want to become one of these people, then you should stick to these pointers. Their purpose is to make eating a conscious act in order to avoid giving in to compulsions and temptations. The easiest thing to do is to carry around a notebook and a pen and to write down everything you eat. And I mean every little thing. Have you finished that half a slice of pizza that your partner couldn't eat anymore? Write it down. At the end of the day look over the list and you'll be surprised at how many things you actually eat on a regular basis.
Since eating and drinking are, for the most part, acts that bypass rational thinking you should try to bring them out of the twilight zone. So every time you reach out for a drink or some food, stop and ask yourself "Why am I doing this?". You may be thirsty, hungry, bored, lonely, depressed, tired or stressed, but out of this list of reasons only thirst and hunger are legitimate. Put the bottle down if you're not thirsty. Put the food back on the shelf or on the table if you're not hungry. Do you crave sweets because you're tired? Get some sleep instead. Do you feel the need to eat because you're lonely and depressed? Go to the cinema or visit a friend. Read a book, watch a movie or listen to some music. There are options.
Never starve yourself. This is one of the big mistakes in dieting. Unless you have enough willpower to qualify for Nietzsche's Overman status you will break down sooner or later and eat the first thing that you can get your hands on. Such as snacks or fast food. Starvation also makes the body go into power save mode by limiting your energy levels and hanging on to the existing fat. The body makes no difference between dieting and actual starvation and will behave as if in danger. Therefore you must eat three meals a day, plus snacks consisting of fruit and vegetables. This is the best way to lose weight.
Don't try to banish your favorite foods completely because you will only sap your own willingness to stick to a diet. The key to dieting is moderation, not denial. Do you like ice cream? Well, have a couple of spoonfuls of ice cream every Sunday. Take a break from whatever it is you're doing and enjoy this special treat. Don't feel like you're cheating on the diet and keep any guilt pangs away. You're just dieting, not preparing for admission to a convent or monastery. So have a bit of forbidden food every five days or so and enjoy the moment.
And, of course, you must exercise. If you're not used to exercising and are a bit scared of all the effort and sweating, then start small. There's no need to rush into hour-long training sessions. Five minutes per day will do for starters. Get a treadmill and a pair of dumbbells and make your own schedule. Two minutes and a half of running and two minutes and half of curls. Every week increase the time spent exercising by another five minutes and add new exercises. Your goal should be to spend at least 30 minutes every day working out your body. Sixty minutes is even better, but it will come in time. It's OK to start small.
Author Bio
http://weightloss-information.50webs.com
Article Source: http://www.ArticleGeek.com - Free Website Content
Now 100% Guaranteed Cure For Neck Pain
Cervical Spondylosis - Now 100% Guaranteed Cure For Neck Pain
By: Pratik Lalwani
Cervical Spondylosis - Auxiliary Treatment - YOGA
There is a strong tendency for the symptoms of cervical spondylosis to subside spontaneously, though they may persist for several months and the structural changes are clearly permanent.
Treatment is thus aimed at assisting natural resolution of temporarily inflamed or edematous soft tissues.
In mild cases physiotherapy may be recommended (radiant heal, short wave diathermy, massage, traction or exercises).
In the more severe cases judicious use of a close-fitting cervical collar for supporting the neck (it should be worn for 1-3 months depending on progress) and rest to the neck is advisable.
In the exceptional cases in which the spinal cord is constricted, decompression from front or by laminectomy may be required and thereafter it may be advisable to fuse the affected segments of the spinal column by a bone-grafting operation.
Physiotherapy
Once the neck problem is diagnosed, treatment can be decided.
In most neck conditions, pressure on the neck causes pain and pain causes muscle spasms, setting up a cycle. The best way to break the cycle and stop the pain is to relieve both pressure and spasms. There are various approaches to achieve each of these goals. Many of them require daily applications, so they must be done by the patient at home.
Relief of pressure:
Lying down is perhaps the simplest way to relieving the neck of its heavy load. Bed rest gives the muscles a chance to recover. The duration of bed rest should be advised by the physiotherapist.
Not only is spinal molding a relaxing way to start and end your body, it also reshapes your spine into its natural curves. Begin by lying on the floor or g on a firm mattress with rolled-up towels under your neck and low back. Your legs may be straight or bent. Lie in this position for 15-20 minutes.
Cervical collar helps the neck muscles support the head, it also reduces neck mobility. The therapist may prescribe wearing of a cervical collar for the acute phase of neck problems and the duration of wearing it. The collar should fit snugly around the neck and be long enough to support the chin. Men can minimize irritation from the collar by shaving frequently.
Extension and flexion is especially helpful when you feel your neck and back stiffen. While sitting, place your hands on your knees and push down. Slowly arch your back and bend your back backward. Then slowly slump forward. Repeat this exercise 10 times.
Side bends increase your side-to-side flexibility. Start by placing your fingers together and pointing your elbows outward. Bend at the waist, tilting your body to one side as far as you can. Then bend your head and neck in the same direction. Repeat on your other side. Repeat this exercise 10 times.
This exercise increases the flexibility of your entire spine. To begin, place your fingers together and point your elbows outward. Slowly and gently twist at your waist, rotating your head and neck to the same side. Repeat toward the other side. Repeat this exercise 10 times.
Send this page to:
Author Bio
Pratik Lalwani
This article came from: Cervical Spondylosis
Article Source: http://www.ArticleGeek.com - Free Website Content
By: Pratik Lalwani
Cervical Spondylosis - Auxiliary Treatment - YOGA
There is a strong tendency for the symptoms of cervical spondylosis to subside spontaneously, though they may persist for several months and the structural changes are clearly permanent.
Treatment is thus aimed at assisting natural resolution of temporarily inflamed or edematous soft tissues.
In mild cases physiotherapy may be recommended (radiant heal, short wave diathermy, massage, traction or exercises).
In the more severe cases judicious use of a close-fitting cervical collar for supporting the neck (it should be worn for 1-3 months depending on progress) and rest to the neck is advisable.
In the exceptional cases in which the spinal cord is constricted, decompression from front or by laminectomy may be required and thereafter it may be advisable to fuse the affected segments of the spinal column by a bone-grafting operation.
Physiotherapy
Once the neck problem is diagnosed, treatment can be decided.
In most neck conditions, pressure on the neck causes pain and pain causes muscle spasms, setting up a cycle. The best way to break the cycle and stop the pain is to relieve both pressure and spasms. There are various approaches to achieve each of these goals. Many of them require daily applications, so they must be done by the patient at home.
Relief of pressure:
Lying down is perhaps the simplest way to relieving the neck of its heavy load. Bed rest gives the muscles a chance to recover. The duration of bed rest should be advised by the physiotherapist.
Not only is spinal molding a relaxing way to start and end your body, it also reshapes your spine into its natural curves. Begin by lying on the floor or g on a firm mattress with rolled-up towels under your neck and low back. Your legs may be straight or bent. Lie in this position for 15-20 minutes.
Cervical collar helps the neck muscles support the head, it also reduces neck mobility. The therapist may prescribe wearing of a cervical collar for the acute phase of neck problems and the duration of wearing it. The collar should fit snugly around the neck and be long enough to support the chin. Men can minimize irritation from the collar by shaving frequently.
Extension and flexion is especially helpful when you feel your neck and back stiffen. While sitting, place your hands on your knees and push down. Slowly arch your back and bend your back backward. Then slowly slump forward. Repeat this exercise 10 times.
Side bends increase your side-to-side flexibility. Start by placing your fingers together and pointing your elbows outward. Bend at the waist, tilting your body to one side as far as you can. Then bend your head and neck in the same direction. Repeat on your other side. Repeat this exercise 10 times.
This exercise increases the flexibility of your entire spine. To begin, place your fingers together and point your elbows outward. Slowly and gently twist at your waist, rotating your head and neck to the same side. Repeat toward the other side. Repeat this exercise 10 times.
Send this page to:
Author Bio
Pratik Lalwani
This article came from: Cervical Spondylosis
Article Source: http://www.ArticleGeek.com - Free Website Content
Saturday, March 22, 2008
Common Running Injuries
Despite your best injury prevention efforts, you may find yourself dealing with some aches and pains. Most running injuries take a few weeks to develop and then another couple of weeks to heal. Learn more about these common injuries, their causes, and treatments.
Achilles Tendonitis
Achilles tendonitis is an injury that occurs when your Achilles tendon -- the large band of tissues connecting the muscles in the back of your lower leg to your heel bone -- becomes inflamed or irritated.
Ankle Sprains
Ankle sprains are often caused by the twisting or rolling of your ankle and result in swelling and pain above and around the ankle.
Black Toenails
Runners, especially those training for long-distance events, can suffer from black toenails, caused by the toes rubbing up against the front of the running shoe. A blood blister forms under the toenail and the nail eventually falls off.
Blisters
While not a serious injury, blisters – those fluid-filled bubbles of skin on your feet – can be painful and keep you from running.
Illiotibial Band Syndrome
Marked by a sharp, burning knee or hip pain, Illiotibial Band Syndrome (ITBS) is a very common injury among runners.
Muscle Pulls or Strains
Muscle pulls and strains are common and annoying injuries for runners, marked by pain and tightness in the affected muscle.
Runner's Knee
A common complaint among long-distance runners, runner's knee feels like a soreness around and sometimes behind the kneecap.
Plantar Fasciitis
Heel pain in runners is usually caused by inflammation of the plantar fascia, a condition known as plantar fasciitis.
Shin Splints
One of the most common injuries for beginner runners, shin splints are characterized by pain in the front of the lower leg.
Stress Fractures
Stress fractures, or tiny cracks in the surface of a bone, are serious running injuries that requires immediate treatment.
Despite your best injury prevention efforts, you may find yourself dealing with some aches and pains. Most running injuries take a few weeks to develop and then another couple of weeks to heal. Learn more about these common injuries, their causes, and treatments.
Achilles Tendonitis
Achilles tendonitis is an injury that occurs when your Achilles tendon -- the large band of tissues connecting the muscles in the back of your lower leg to your heel bone -- becomes inflamed or irritated.
Ankle Sprains
Ankle sprains are often caused by the twisting or rolling of your ankle and result in swelling and pain above and around the ankle.
Black Toenails
Runners, especially those training for long-distance events, can suffer from black toenails, caused by the toes rubbing up against the front of the running shoe. A blood blister forms under the toenail and the nail eventually falls off.
Blisters
While not a serious injury, blisters – those fluid-filled bubbles of skin on your feet – can be painful and keep you from running.
Illiotibial Band Syndrome
Marked by a sharp, burning knee or hip pain, Illiotibial Band Syndrome (ITBS) is a very common injury among runners.
Muscle Pulls or Strains
Muscle pulls and strains are common and annoying injuries for runners, marked by pain and tightness in the affected muscle.
Runner's Knee
A common complaint among long-distance runners, runner's knee feels like a soreness around and sometimes behind the kneecap.
Plantar Fasciitis
Heel pain in runners is usually caused by inflammation of the plantar fascia, a condition known as plantar fasciitis.
Shin Splints
One of the most common injuries for beginner runners, shin splints are characterized by pain in the front of the lower leg.
Stress Fractures
Stress fractures, or tiny cracks in the surface of a bone, are serious running injuries that requires immediate treatment.
Achilles Tendonitis
Achilles tendonitis is an injury that occurs when your Achilles tendon -- the large band of tissues connecting the muscles in the back of your lower leg to your heel bone -- becomes inflamed or irritated.
Ankle Sprains
Ankle sprains are often caused by the twisting or rolling of your ankle and result in swelling and pain above and around the ankle.
Black Toenails
Runners, especially those training for long-distance events, can suffer from black toenails, caused by the toes rubbing up against the front of the running shoe. A blood blister forms under the toenail and the nail eventually falls off.
Blisters
While not a serious injury, blisters – those fluid-filled bubbles of skin on your feet – can be painful and keep you from running.
Illiotibial Band Syndrome
Marked by a sharp, burning knee or hip pain, Illiotibial Band Syndrome (ITBS) is a very common injury among runners.
Muscle Pulls or Strains
Muscle pulls and strains are common and annoying injuries for runners, marked by pain and tightness in the affected muscle.
Runner's Knee
A common complaint among long-distance runners, runner's knee feels like a soreness around and sometimes behind the kneecap.
Plantar Fasciitis
Heel pain in runners is usually caused by inflammation of the plantar fascia, a condition known as plantar fasciitis.
Shin Splints
One of the most common injuries for beginner runners, shin splints are characterized by pain in the front of the lower leg.
Stress Fractures
Stress fractures, or tiny cracks in the surface of a bone, are serious running injuries that requires immediate treatment.
Despite your best injury prevention efforts, you may find yourself dealing with some aches and pains. Most running injuries take a few weeks to develop and then another couple of weeks to heal. Learn more about these common injuries, their causes, and treatments.
Achilles Tendonitis
Achilles tendonitis is an injury that occurs when your Achilles tendon -- the large band of tissues connecting the muscles in the back of your lower leg to your heel bone -- becomes inflamed or irritated.
Ankle Sprains
Ankle sprains are often caused by the twisting or rolling of your ankle and result in swelling and pain above and around the ankle.
Black Toenails
Runners, especially those training for long-distance events, can suffer from black toenails, caused by the toes rubbing up against the front of the running shoe. A blood blister forms under the toenail and the nail eventually falls off.
Blisters
While not a serious injury, blisters – those fluid-filled bubbles of skin on your feet – can be painful and keep you from running.
Illiotibial Band Syndrome
Marked by a sharp, burning knee or hip pain, Illiotibial Band Syndrome (ITBS) is a very common injury among runners.
Muscle Pulls or Strains
Muscle pulls and strains are common and annoying injuries for runners, marked by pain and tightness in the affected muscle.
Runner's Knee
A common complaint among long-distance runners, runner's knee feels like a soreness around and sometimes behind the kneecap.
Plantar Fasciitis
Heel pain in runners is usually caused by inflammation of the plantar fascia, a condition known as plantar fasciitis.
Shin Splints
One of the most common injuries for beginner runners, shin splints are characterized by pain in the front of the lower leg.
Stress Fractures
Stress fractures, or tiny cracks in the surface of a bone, are serious running injuries that requires immediate treatment.
Diet and Nutrition for Runners
As a runner, your diet is important not only for maintaining good health, but also to promote peak performance. Proper nutrition and hydration can make or break a workout or race, and also greatly affects how you feel, work and think.
A balanced diet for healthy runners should include these essentials: carbohydrates, protein, fats, vitamins, and minerals. Here are some basic guidelines for a nutritious, healthy balance:
Carbohydrates
As a runner, carbohydrates should make up about 60 - 65% of your total calorie intake. Without a doubt, carbs are the best source of energy for athletes. Research has shown that for both quick and long-lasting energy, our bodies work more efficiently with carbs than they do with proteins or fats. Whole grain pasta, steamed or boiled rice, potatoes, fruits, starchy vegetables, and whole grain breads are good carb sources.
Protein
Protein is used for some energy and to repair tissue damaged during training. Protein should make up about 15% - 20% of your daily intake. Runners, especially those doing long distances, should consume .5 to .75 grams of protein per pound of body weight. Try to concentrate on protein sources that are low in fat and cholesterol such as lean meats, fish, low-fat dairy products, poultry, whole grains, and beans.
Fat
A high fat diet can quickly pack on the pounds, so try to make sure that no more than 20 - 25% of your total diet comes from fats. Stick to foods low in saturated fats and cholesterol. Foods such as nuts, oils, and cold-water fish provide essential fats called omega-3s, which are vital for good health and can help prevent certain diseases. Most experts recommend getting about 3,000 mg of omega-3 fat a day.
Vitamins
Runners don't get energy from vitamins, but they are still an important part of their diet. Exercise may produce compounds called free radicals, which can damage cells. Vitamins C, E, and A are antioxidants and can neutralize free radicals. Getting your vitamins from whole foods is preferable to supplementation; there's no strong evidence that taking supplements improves either health or athletic performance.
Minerals
Calcium: A calcium-rich diet is essential for runners to prevent osteoporosis and stress fractures. Good sources of calcium include low-fat dairy products, calcium-fortified juices, dark leafy vegetables, beans, and eggs. Your goal should be 1,000 to 1,300 mg of calcium per day.
Iron: You need this nutrient to deliver oxygen to your cells. If you have an iron-poor diet, you'll feel weak and fatigued, especially when you run. Men should aim for 8 mg of iron a day, and women need 18 mg. Good natural sources of iron include lean meats, leafy green vegetables, nuts, shrimp, and scallops.
Sodium and other electrolytes: Small amounts of sodium and other electrolytes are lost through sweat during exercise. Usually, electrolytes are replaced if you follow a balanced diet. But if you find yourself craving salty foods, it may be your body's way of telling you to get more sodium. Try drinking a sports drink or eating some pretzels after exercise.
A balanced diet for healthy runners should include these essentials: carbohydrates, protein, fats, vitamins, and minerals. Here are some basic guidelines for a nutritious, healthy balance:
Carbohydrates
As a runner, carbohydrates should make up about 60 - 65% of your total calorie intake. Without a doubt, carbs are the best source of energy for athletes. Research has shown that for both quick and long-lasting energy, our bodies work more efficiently with carbs than they do with proteins or fats. Whole grain pasta, steamed or boiled rice, potatoes, fruits, starchy vegetables, and whole grain breads are good carb sources.
Protein
Protein is used for some energy and to repair tissue damaged during training. Protein should make up about 15% - 20% of your daily intake. Runners, especially those doing long distances, should consume .5 to .75 grams of protein per pound of body weight. Try to concentrate on protein sources that are low in fat and cholesterol such as lean meats, fish, low-fat dairy products, poultry, whole grains, and beans.
Fat
A high fat diet can quickly pack on the pounds, so try to make sure that no more than 20 - 25% of your total diet comes from fats. Stick to foods low in saturated fats and cholesterol. Foods such as nuts, oils, and cold-water fish provide essential fats called omega-3s, which are vital for good health and can help prevent certain diseases. Most experts recommend getting about 3,000 mg of omega-3 fat a day.
Vitamins
Runners don't get energy from vitamins, but they are still an important part of their diet. Exercise may produce compounds called free radicals, which can damage cells. Vitamins C, E, and A are antioxidants and can neutralize free radicals. Getting your vitamins from whole foods is preferable to supplementation; there's no strong evidence that taking supplements improves either health or athletic performance.
Minerals
Calcium: A calcium-rich diet is essential for runners to prevent osteoporosis and stress fractures. Good sources of calcium include low-fat dairy products, calcium-fortified juices, dark leafy vegetables, beans, and eggs. Your goal should be 1,000 to 1,300 mg of calcium per day.
Iron: You need this nutrient to deliver oxygen to your cells. If you have an iron-poor diet, you'll feel weak and fatigued, especially when you run. Men should aim for 8 mg of iron a day, and women need 18 mg. Good natural sources of iron include lean meats, leafy green vegetables, nuts, shrimp, and scallops.
Sodium and other electrolytes: Small amounts of sodium and other electrolytes are lost through sweat during exercise. Usually, electrolytes are replaced if you follow a balanced diet. But if you find yourself craving salty foods, it may be your body's way of telling you to get more sodium. Try drinking a sports drink or eating some pretzels after exercise.
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