R.I.C.E.: How to Be Proactive About Injuries

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People who love to exercise seem to be constantly plagued with injury. That’s a common side effect of being an active person. A slip, a fall, an overuse injury is of special concern to people who train consistently and/or race competitively. There is a presumption that there is ‘nothing’ one can do as soon as the pain starts to manifest. And yet, that approach couldn’t be further from the truth! Tackling your injuries head-on and/or addressing the pain as soon as it starts is the best approach to healing quickly.

Ignoring minor aches and pains can only be done for so long. Most people are very attune to their bodies. Often times, we are able to ascertain if the injury is to the muscle, bone or connective tissue. And of course, if you’re not, make your way immediately to the doctor or sports medicine specialist. However, as long as you’re not dealing with a break or sprain, beginning to R.I.C.E. {rest, ice, compression and elevation} from the very beginning will help to keep you mobile and healing. This treatment, for soft tissue injuries, should shorten the duration of your recovery as well as minimize the discomfort you feel. Do keep in mind: R.I.C.E. is considered a first-aid treatment, not a cure, with objective of managing internal bleeding and inflammation.

Rest is a key component in order to heal the body. If your routine is to run each and every day, you’ll need to stop. You don’t have to hang up your hat completely, but why not take the pressure off and cycle instead? Without rest, continual strain is placed on the injured area, which can cause increased inflammation, pain and the potential for a more serious injury. Being recumbent for periods of time might just be what you need in order to regain full function, mobility and ultimately be pain free.

Ice is used to reduce inflammation and help mitigate the pain from heat generated from the injury itself.

A good rule of thumb is 20 minutes of ice per every hour. In order to prevent frostbite, you must  place ice in a towel to avoid placing it directly to your skin. Additionally, exceeding the recommended time for ice application may actually make things worse. This approach has actually been shown to delay the healing process.

The objective of compression is to reduce the swelling resulting from inflammation. With soft tissue injuries, the swelling is inevitable. But, too much swelling can mean loss of function, increased pain and the slowing of blood flow. All that’s needed for proper compression is a soft elastic bandage. The fit of the bandage should be snug, but you should still be able to move freely. Muscles still need to be able to contract and fill with blood.

The last bit of the puzzle is elevation. People with soft tissue injuries should actively elevate the injured body part in order to help reduce swelling by increasing the return of blood to the systemic circulation. Less edema also equates to less pain. Coming home after a long day at work or post-ride should definitely involve some time on the couch or in bed with pillows placed strategically beneath you.

R.I.C.E. is an easy mnemonic tool to keep you abreast of your healing. Keep in mind this is the correct, proactive approach when dealing with soft tissue injuries which are by far quite common. However, injuries to tendons and ligaments should involve an approach that champions the return of blood flow. The moment you start to feel pain, think about what you can do to start the healing process. Ignoring the pain only makes things worse.

by Singley Mackie, LAVA Magazine

you are never too old

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You are never too old to set another goal or to dream a new dream.

I ran 13km in 1hour 6minutes. Perfect weather for a night run.  Continuous running and no hydration. The cold weather helps my body to perform well specially on uphill road. Goodbye storm ‘santi’ and hello moon =)

Running really is a lifetime sport. #southsiderunner

Aging: How Running May Be Able to Stop the Clock

By: Greg Wells PhD and Jessica Caterini BSc

We live in a day and age when the eternal desire to live longer has become more and more of a reality. From ninety-year-old marathon runners to forty-year-old Olympians, everywhere you look athletes are pushing the limits of human potential – at any age. By understanding the findings of science, you can learn why some people are aging less quickly and, more importantly, you can figure out how to turn back the clock on your own life.

How Running Slows Down Aging

The amazing truth that science has discovered is that endurance activities may slow down the aging process. To start with, there are the benefits that everyone knows about: a stronger heart, more efficient blood flow, a bolstered immune system, healthy eating habits and an overall positive outlook on life, all of which offset some of the negative effects of aging. It also appears that training is effective at any age. For example, one study found that when researchers organized an exercise intervention for an elderly, previously sedentary group, markers of mitochondrial function increased.(1) (Mitochondria are the energy producing organelles in your cells.)

But that’s only part of the story. The staggering part is that we now know that aerobic exercise can actually protect the genetic material in your cells. This genetic material – DNA – is what our cells use to replicate and stay healthy. This finding may send shockwaves all the way back to the middle ages and have alchemists dropping their quest for the Philosopher’s Stone in favour of heading out for a run.

What the Research Tells Us

Studies have discovered that when people engage in regular aerobic exercise they maintain telomere length. Telomeres are the protective caps on our DNA – think of them like the caps on your shoelaces that keep the laces from fraying. Since your DNA generates the proteins and machinery that make your body work effectively, keeping it working well is the key to keeping your body going, and that is exactly what endurance activities seem to do. One study found that sedentary people aged 55-72 had relatively short telomeres compared to sedentary 18-32 year olds. But when comparing people in the 55-72 age group who have exercised all their lives there was no significant difference in the length of the telomeres between younger people and older athletes.(2) Running literally keeps your DNA healthy!

Along with benefits at the cellular level, research has shown that aerobic activity can protect you against many types of age-related disabilities. A twenty year study that compares runners and non-runners starting from age 50 determined that four hours of activity a week was enough to delay the onset of age related disabilities. By the 21st year of the study, the participants who were runners were down to 76 minutes per week but still reaping the rewards of running well into their nineties. The best news is that a new study with 400,000 participants has demonstrated that as little as 15 minutes of activity per day (like a brisk walk) can decrease mortality by 14 per cent, which translates into a three-year longer life expectancy.(3)

How You Can Use Exercise to Resist Aging

To get the anti-aging benefits of exercise, consider the following:

1. Establish and maintain a consistent exercise program that involves regular aerobic exercise
2. It is important to add cross training to your program because it will improve your fitness but it will also help you avoid overuse injuries from focusing exclusively on running. Consider adding swimming, cycling, strength training or yoga to your routine.
3. If you are person who has not exercised regularly in the past but is interested in taking up running, ensure that you increase mileage slowly so that your connective tissues and muscles have time to adjust to the new stress. Consider a learn-to-run program that will help you structure your training and teach you proper technique.

Nutrition and Psychology

In terms of nutrition, it is particularly important to make sure that your diet includes sufficient carbohydrates to fuel your exercise, protein for muscle growth, iron-rich foods to develop your oxygen transport potential, vitamin C to improve iron absorption and Omega-3 fatty acids which have benefits for your nervous system, brain and heart.

Mentally, the long term benefits of running give new meaning the phrase “act your age.” By shifting our mindset about exercise so that we all include regular fitness in our daily experience, we can offset the aging process and ensure that we are healthy and active late in life. Not to mention feeling better about ourselves week in and week out. If you’re interested check out the great book “Spark” by Dr. John Ratay, which explores the impact of exercise on the brain.

References
1 Short KR, Vittone JL, Bigelow ML, et al. Impact of aerobic exercise training on age-related changes in insulin sensitivity and muscle oxidative capacity. Diabetes 2003;52:1888–96
2 LaRocca TJ, Seals DR, Pierce GL. (2009). Leukocyte telomere length is preserved with aging in endurance-trained adults and related to maximal aerobic capacity. Mechanisms of aging and development 131(2):165-167
3 Chakravarty EF, Hubert HB, Lingala VB, Fries JF. (2008). Reduced disability and mortality among aging runners: a 21-year longitudinal study. Archives of Internal Medicine 168(15):1638-1646.

Greg Wells Ph.D. (www.drgregwells.com, @drgregwells) is an Assistant Professor at the University of Toronto in the Faculties of Medicine and Kinesiology. He was the sport science analyst for the Olympic Broadcast Consortium during the 2010 & 2012 Games, and is the author ofSuperbodies: Peak Performance Secrets from the World’s Best Athletes. Jessica Caterini is a member of the Human Physiology Research Unit in the Faculty of Kinesiology at the University of Toronto.

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Yesterday I ran 6.4 kilometers in 47mins 55secs

#SouthSideRunner

5 Tips for a Stress-Free Race Day

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The day you run a race, the hardest work is already done. Months of practice runs, tempo workouts, and more mileage than you care to remember are behind you. The only thing in front of you is the race itself. Get excited! But just because you trained well doesn’t mean you can skip the pre-race planning. A regular routine will help reduce stress on the morning of the race and get you ready to perform your best. You’ll get to the starting line ready to run without the stress of wondering how to get there or where your favorite socks are hiding.

1. Plan your morning — don’t wing it!

You’ll have a lot to worry about on race day — so make sure you take care of all your preparations the day before.

  • Plan all transportation to the starting area.
  • Bring enough clothes to stay warm before the start.
  • Set two alarm clocks (and allow extra time for traffic, long bathroom lines, and warming up).
  • Pack your race bag with everything you need: fuel, water, breakfast, race gear, and anti-chafing cream (c’mon, you know you use it!).

Take an extra 20 minutes the day before the race. That precious time will help you stay calm when you’re rushed in the morning. Nobody wants to stress out about socks or energy snacks before an event.

2. Train the way you run – even the preparation

Hopefully during training you did enough mileage and workouts to prepare physically. If you’ve trained well, there’s nothing to worry about. The day of the race should be similar to a tough long run — everything from your warm-up to your breakfast should be similar and familiar. Don’t just practice running during your training, practice everything. To make sure race day isn’t a shock, keep these helpful tips in mind:

  • If you drink coffee before a workout or long run, stay on the caffeine train! It’s a proven performance enhancer so keep the coffee flowing.
  • If you take gels and water during your long runs, do the same during a race.
  • Eat the same breakfast as you normally do before a long run (you may want to eat a few more carbs to continue carbo-loading).
  • Don’t run in new or different shoes — make sure you’re comfortable with your racing shoes well before the race.
  • Experimentation and new routines are for training — when your performance doesn’t have to be at its peak. Your race should be controlled so make sure you don’t break your training habits at the last minute with new techniques.

3. Know the course – and run it well

Each race is different and will present different challenges: some have tortuous uphills or quad-busting miles of downhill running while others include hairpin turns and long stretches of solitary running on quiet streets. No matter the terrain or obstacles, study the course map and elevation profile before race day to ensure you know what you’re facing. The strategy you take will depend on the type of course. Courses that start on a long downhill with big hills later in the race (like the Boston Marathon) will require a more conservative approach than a flat course like the Chicago marathon.

Another important aspect of road racing is to avoid the camber of the road. A road’s “camber” is when it slopes toward the curb for drainage. If you always run with the curb to your left, you’re essentially running with a leg length discrepancy!Instead, stay in the middle of the road where it’s more level. The only time you want to be close to the curb is when you’re going around a tight turn to ensure you’re running the tangents.

4. Performance anxiety? Forget it!

Trust your training. You’ve trained for this day and you’re ready to perform. But you might be nervous — and that’s okay! Being nervous is just a good reminder that you’re still alive and you’re about to do something important. Don’t sabotage yourself by not believing in what you’re capable of accomplishing. Execute the race just like a hard long run and you’ll be successful. The training is done and you’ve done the work (hint: that’s the “secret” to good running!); now it’s time to test yourself and have some fun out on the race course!

5. DON’T make this rookie mistake

A race can’t be won in the first minute — but it can be lost. It’s always best to run the first 1-2 miles conservatively and ease into your goal pace. Running hard from the very start can put you over the pace you should be running, increasing your heart rate past the aerobic zone and into anaerobic territory. Don’t burn all that sugar when your body will need it in the final miles. In other words, “don’t write checks your body can’t cash.”

Before your next race, take a half hour the day before to organize your gear and plan the morning of the race. You’ll wake up with less stress and more focus that can be channeled into your race. Now go get that personal best!

This piece was written by guest contributor Jason Fitzgerald, Running Coach

#SouthSideRunner

MyGeonaute

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Thanks to Mr. Elmer Reyes for showing us where to buy this Cardio ONrhythm 100 in Shanghai, China. The name of the shop is Decathlon, it was a huge sports shop. This is the first time i saw this kind of shop and all kinds of sport brand, mostly made in France.

Decathlon is a major French sporting goods chain store, with stores located throughout the world. The retailer stocks a wide range of sporting goods, from tennis racquets to advanced scuba diving equipment, usually in large superstores. Decathlon Group also owns the Toboggan and Decat stores, the former sells sporting goods at discount prices, whilst the latter is a smaller high street sized version of the larger Decathlon superstores.

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Technical Information

Training Analysis
Stopwatch, heart rate (BPM).

Target zones
You can set up target zones for a better management of your training. It shows you, in real time, whether you are within the target zone you have set up. The ONrhythm 100 features a mode that lets you set up heart rate target zones in beats per minute (BPM).

Watch
Time, date, backlight,

Heart rate monitor
Non coded signal:Plastic belt

Compatibility
Compatible with Cardio Connect to upload the data to your computer. Compatible Gcoded HW cardio belt (the signal will still be non coded)

Batteries Watch:
CR2032 included – Belt: CR2032 included

Pack content
ONrhythm 100 HRM watch + non coded cardio belt, plastic + instruction leaflet

Option:
Compatible with myGeonaute.com Thanks to the Cardio Connect (optional) upload your data, analyse them and share your performance on myGeonaute.com.

#SouthSideRunner

Running alone – it isn’t easy

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I can’t say it enough- i love running, running with runners, and specially running alone. Everyday after office sometimes it’s hard to catch up and getting out to run 7-8 miles before the sun is down.

Running alone- it isn’t easy.  There is no conversation to distract you from the pain, from the distance, from the thoughts in your head. It is hard for everyone, trust me.  Not just for people that are new to running, or people that are going farther than they ever have before.  I believe it is hard for the most seasoned and the most elite of runners. Running is hard. Running alone is hard.  But it will make you stronger.

You are training for a race – it isn’t supposed to be easy, remember?  You are pushing yourself to go farther, to run longer or faster, to get stronger than you are today.  This requires mental toughness as much as it does physical strength.  To be successful at it demands that you believe in yourself.  That you know without a doubt that YOU are the one responsible for putting one foot in front of the other.  For not giving up.

Yesterday I ran 11.4 kilometers alone in South Peak San Pedro, Laguna. I didn’t witnessed the sunset because its cloudy. Before heading downhill from SMIS convent a cold wind from Laguna de Bay greeted me and ease my tired body.

When you run alone, visualize the strength that is within you, and connect to it. #SouthSideRunner

Running with the pack at Takbo Para sa K3

One of the most popular events now wherever you go is running. Government organizations and private companies organize this type of event not just for fitness or to earn income, but usually to raise funds for charitable institutions. The term ‘Fun Run’ has become one of the most popular titles for these events. Participants who join them are not necessarily professional runners, but ordinary people who take part not to compete but simply to enjoy and have fun, hence the title. Some don’t even ‘run’ but simply jog or do brisk walking since they didn’t really train for the running part. They feel happy and satisfied knowing that they’re doing their part for charity.
Article Source: http://EzineArticles.com/7493672

Yesterday I joined the a fun run called “Takbo Para Sa K3” at Nuvali, Sta. Rosa. I can say that it was an enjoyable fun run that i have joined so far this early 2013.

My nephew Carlos also joined the Fun Run and registered onsite for 5km while I already registered for 10km. Also some of my colleagues also joined the fun run together with their wife. Great to see some good friends like Ryan Samia who also registered for 10km as his preparation for the Run United this coming March 2013.

The weather conditions were cold and very cloudy, with an slightly shifty breeze that favored me a lot. As I position myself in front I didn’t see any familiar faces only some high school students that you will know that they are an elite runners by the way they dress and by the shape of their muscles. Also some varsity from University of Sto. Tomas wearing their UST singlet

then … 3.. 2.. 1.. GO —> I was running with the pack of 20 then passing 2 kilometers slightly some runners are started to slow down. It was then in 4 kilometers when five of the runners started to run their usual speed and leaving us behind and I was in 10th place.

It was in 6 kilometers when I started to run fast and I managed to hold myself to a reasonable pace and passing three more runners. I maintained my speed up to the 8 kilometers. Then reaching the 9 kilometers the marshal shouted  that I was in 6th place, damn this really makes me run fast. =) Then from a distance I heard the announcer said “here it comes the runner in red shirt!” wow thats ME! LOL!!! —>

I finished 6th place in [50 minutes 58 seconds].

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On the other side

My Nephew Carlos finishes 3rd overall in 5 kilometers but the organizer said that they cannot award the 3rd place to him because he registered onsite and he is not allowed to compete with other runners who registered early. Ay naku naman… Anyway that is their rules so we accepted it. We decided to leave as I have an 8:00am appointment and decided not to finish the raffle event. (Guess what? my bib number was called and the price is a JVC speaker, but they raffled it again because I already left, said my colleagues :))

I hope the organizer specifically posted that in their facebook page as a wallpost not an answered comment which others are not aware of or told their registration staff that all onsite registrant are not allow to compete for the race.

Anyway it was a very family oriented Fun Run, lots of kids have join the run. The organizer have done a great job in placing the marshal and hydration, THANK YOU AND JOB WELL DONE!!!

Along the way I greeted the Logan family, Ryan Samia who gracefully enjoying running in Nuvali and some friends riding their mountain bikes.

To cut the story short, you’re never too old to start or continue a running program, but to run safely and prevent injury, it’s helpful to understand how aging affects your physical capacities. Running is a high-intensity activity, and runners typically reach their prime fitness in their 20s and 30s. At about age 40 like me, even elite runners see a decline in performance. Nevertheless this is my first time to run with the Pack and it was a great experience!

#SouthSideRunner

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(L-R) Carlos Gabriel my Nephew, Me-SouthSideRunner, JP, Robert & Trixie, Norren & Topie, and Ver

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(L-R) Me-SouthSideRunner, Ms. Vitz, JP, Robert, Topie, Ver, Trixie, and Noreen

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Thank you to my boss Dr. Krajczar for sponsoring me a Dri-Fit Nike socks, this makes me run fast. I’m excited to Run this afternoon.

Thank you Ms. Vitz for the video =)