Exercise Options for Runners Who Can't Run Anymore. For those who have never tried running before, a common fear is, . Supplements 5 Female-Friendly Muscle-Building Supplements Looking to build more muscle? Here are the five products that you cannot live without. A new eating plan that involves 2 days of dieting each week is being promoted as the key to. How Does Weight Loss Affect My Running Speed? One beginner runner asked if weight loss will impact their running speed. By Susan Paul Thursday, October 6, 2011, 12:00 am. For many runners, it's much more than just a means of burning fat and calories—it's an opportunity to relieve stress, boost energy and get the endorphins flowing. More a way of life than a workout, running can involve competing in local races, exploring park trails and connecting with like- minded friends. And then there's the feel- good factor that comes with knowing you're doing something to benefit your health and longevity. Many runners report a feeling of euphoria and mental clarity as the miles peel away, but is the ? Running coach Kyle Kranz believes it is. Scientists have even discovered that running and other aerobic exercise may trigger the growth and regeneration of brain neurons.? As running coach Matt Fitzgerald points out, it's a high- impact activity that puts stress on the joints and bones, which increases the odds of injury. She recommends alternating running with other forms of exercise. A longtime runner who can no longer run is likely to be frustrated, grumpy and maybe even depressed. The symptoms stopped when running was resumed. MSN Health and Fitness has fitness, nutrition and medical information for men and women that will help you get active, eat right and improve your overall wellbeing. Search Harvard Health Publications. What can we help you find? Enter search terms and tap the Search button. Both articles and products will be searched. Calorie counts are the first thing you probably look at when you look at a nutrition facts label. Food provides energy that comes in the form of calories (or kilocalories. The Paleolithic period represents just the last two million years of human evolution. What did our bodies evolve to eat during the first 90% of our time on Earth? That doesn't mean you have to sack out on the couch and snarl at your family if you’re physically unable to run anymore, though. If you've suffered an injury, had a recent surgery or just aren’t sure if you should run or not, you don't have to give up exercising altogether. In fact, even in the absence of injury, some degree of cross- training is important for all athletes. There are plenty of low- impact ways to stay in shape during the hiatus or to pick up as a long- term substitute. Aqua Jogging: When it's time to dive into a low- impact exercise, aqua jogging (also known as deep water running or pool running) provides a refreshing mix of cardio and strength training. Using a special flotation device, you can mimic the motions of regular running. The water provides added resistance, building muscle tone while providing an extra cardiovascular challenge. Best of all, the buoyancy of the water means there's no impact on the bones or joints, making aqua jogging an ideal activity for injured runners. Cycling/Spinning: As an effective, low- impact alternative to running, cycling works the muscles in the legs and glutes while providing a great aerobic workout. As an added bonus, it strengthens the knees, hips and ankles, preventing injury during future runs. If you have a bike, you can ride on a local trail or neighborhood. If you're more comfortable off the road, try a stationary bike at the gym or sign up for a spinning class (but not before checking out our spinning cheat sheet!). Hiking: Even if you can't run, you can still exercise in nature, which can do wonders for your mental and physical wellness. Kranz recommends hiking as a lower- intensity alternative, and maybe even as a gateway activity for would- be runners. With the technical terrain and hills, hiking is more challenging and burns more calories than walking, all while offering picturesque scenery and a sense of adventure. Pilates: Weinstein has plenty of stories about how Pilates has saved her running. There's a common misconception that Pilates is easy, but when done properly, the exercises are very challenging and work all muscles in the body. Elliptical Trainer: When you want the action of running without the impact, it's tough to beat the elliptical trainer. This cross- training machine helps to strengthen the core and leg muscles that are so essential to running. As a bonus, the arm levers work the upper body and help you develop a more efficient stride. Stand- Up Paddleboarding: Kranz recommends this unique activity as a great way for former runners to maintain muscle strength, improve balance, increase endurance and boost cardiovascular fitness. Although it's a challenging exercise to learn, stand- up paddleboarding is low- impact and won't strain the joints. Cross- Country Skiing: If you have access to a well- maintained cross- country ski course, this activity uses motions that are very similar to running. It's a great way to maintain your endurance and muscle tone without the impact of pounding the pavement. In addition to the legs, cross- country skiing also works the core and upper body. Sans the slopes, a Nordic Track machine offers the same benefits. Walking: Although it can be mentally tough for runners to slow down and walk, the activity is a highly effective, low- impact alternative. Walking utilizes many of the same motions and muscles as running. You can maintain a brisk pace and incorporate the arms to reap the cardiovascular benefits without the impact. By finding an alternate activity that keeps your muscles working and endorphins flowing, you can rediscover an exercise high, with or without the pavement beneath your feet. The fall in aerobic capacity, reduced stride length, reduced leg strength, and reduced ability to store energy all contribute to deterioration in performance. For every disadvantage there is an advantage. For every measurable loss there is an immeasurable gain.”George Sheehan“Personal Best” 1. The benefits of running for older people. The health benefits of running are broadly the same for older people as for everybody else. They include reductions in the risks of heart disease, diabetes, high blood pressure and cancer; reduced depression and anxiety; weight control; improved bones, muscles and joints; improved mobility and coordination, and a psychological sense of well- being. The Perfect Distance Runner's Diet. Nothing beats the euphoric feeling you get halfway through your long run, the one that carries you till the end. But if you're feeling less than energetic during your run, you may want to take a look at your diet. The perfect distance runner's diet is one that helps you perform your best - - adequate in calories and high in carbs, with just the right amount of fat and protein. Consult your doctor before making any changes to your diet. As a distance runner, you need a lot of calories - - how many depends on your age, gender, training schedule, additional daily activities and body composition. The goal during training is to eat enough calories to maintain weight, according to the Academy of Nutrition and Dietetics. In general, an active adult male needs 2,4. However, calorie needs can range from as low as 1,6. AND. Your doctor or dietitian can help you determine your individual calorie needs. To maximize energy potential for long runs, you need to eat a high- carbohydrate diet. Carbs are the perfect source of energy for endurance runners because they digest quickly and are easily utilized by your hard- working muscles. How much you need depends on how hard you're training and ranges from 2. For example, if you weigh 1. A diet for a healthy endurance runner should derive most of its carbs from nutrient- rich sources such as fruits, vegetables, whole grains and low- fat dairy. In addition to carbs, a distance runner's diet should also include enough protein and fat. Protein is necessary for muscle growth and repair, while fat acts as another source of energy for your long run. Protein needs also vary depending on training, ranging from 0. Poultry, seafood, lean red meat, beans, soy foods and low- fat dairy are all good sources of protein. Fat intake should not fall below 1. Colorado State University Extension. Eating too little fat each day may impair performance. Low- fat dairy, fatty fish such as tuna, oil, nuts and seeds make healthy fat choices for runners. Your meal plan should include three carb- focused meals and at least one snack. To make sure you're getting all the nutrients your muscles need, include a source of protein and a fruit or vegetable at each meal and snack. For energy and performance, eat a meal one to two hours before you exercise. Additionally, to promote muscle recovery and replenish energy stores, eat a carb and protein snack - - such as a bowl of whole- grain cereal and low- fat milk with a banana - - soon after you finish your run.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
July 2017
Categories |