cheapbag214s
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 Posted: Sat 6:09, 31 Aug 2013 Post subject: Get the Most Out of Your Run |
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Get the Most Out of Your Run,[link widoczny dla zalogowanych]
To prevent injuries,[link widoczny dla zalogowanych], make sure you take precautions,[link widoczny dla zalogowanych], including wearing the right shoes,[link widoczny dla zalogowanych], taking it easy if you're feeling sore, and building your speed and intensity over time.
"Symptoms are a great guide in running,[link widoczny dla zalogowanych]," Dr. Judith F. Baumhauer,[link widoczny dla zalogowanych], of the University of Rochester School of Medicine in New York,[link widoczny dla zalogowanych], said in a news release from the American Orthopaedic Foot Ankle Society. "Common sense is a good barometer of when something is wrong and professional help is needed."
Running barefoot on the sand may sound great,[link widoczny dla zalogowanych], but you should always wear shoes when jogging, Baumhauer said. A metatarsal pad can alleviate toe joint pain or a neuroma,[link widoczny dla zalogowanych], which is a painful swelling of a nerve. "The length of the insert can be either three-quarter or full-length,[link widoczny dla zalogowanych]," Baumhauer said. And though just about everyone is trying to save a few dollars here and there, after about 400 miles, shoes wear out. So are brands. Running up hills puts added stress on the Achilles tendon,[link widoczny dla zalogowanych], which is commonly injured in runners,[link widoczny dla zalogowanych], while running downhill puts more pressure on the knees,[link widoczny dla zalogowanych], hips and back. A track is better than a treadmill. Keep your shoulders back and your hands lightly cupped. Clenching your fists can cause tension in your shoulders and arms. Hold your elbows close to the body at a 90-degree angle for the greatest upper body efficiency. And finally,[link widoczny dla zalogowanych], make sure you're getting enough vitamin D and calcium. "A deficit in these areas can increase your risks for stress fractures due to the increased load on the foot with running,[link widoczny dla zalogowanych]," Baumhauer said.
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