Living Fit, Healthy and Happy

Marathon Runners Can Die From Heart Attacks

Runners,...
Adam Woolfitt
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healthy_blogging

Marathon runners are not immune to fatal heart attacks, new research shows. According to a study published in the New England Journal of Medicine, the chances that marathon runners can die from heart attacks has been rising steadily over the past decade.

Scientists examined the heart attack incidents and outcomes that were associated with marathons and half-marathons in the US. Their investigation required analysis of 10,900,000 men and women who competed in marathons between 1 January 2000 and 31 May 2010. What they found should serve as an eye opener to marathoners everywhere.

 

Marathoners Have A Slight But Growing Risk Of Having A Fatal Heart Attack

Researchers learned that out of nearly 11 million marathoners, 59 suffered cardiac arrest - 42 of which were fatal. Full marathons proved to be more dangerous than half marathons, accounting for more heart attacks directly related to running. Men were also more prone to heart attacks than women.

Scientific investigators said that cardiovascular disease contributed to the majority of the heart attacks.

Although the likelihood of long distance runners suffering a heart attack continues to remain slight relative to the general population, the risk is still there and growing.

It's interesting to note that most of the heart attack victims were on average 42 year old men. Although, this is a relatively young group, if these people spent the majority of their lives sitting on the sofa, they would not be as healthy as seasoned athletes i.e. people who had been exercising for many years. 

Some folks reading this article might be shocked to learn that exercise can cause heart attacks, but it makes sense if you think about it. 

The heart is a muscle, it's job is to pump oxygen and nutrients to the billions and billions of cells that make up the human body.

Exercise increases the body's demands for food and oxygen. If the heart is sickly - from high blood pressure, high cholesterol, clogged arteries or other problems associated with heart disease - it will make the heart's job much harder to do.

Even a slight risk of death is greater than no risk.

This is one of the reasons why people are often warned to see a health care professional before participating in any strenous exercise event.

 The scientists working on the current study concluded that: "Cardiac arrest, most commonly attributable to hypertrophic cardiomyopathy or atherosclerotic coronary disease, occurs primarily among male marathon participants; the incident rate in this group increased during the past decade."

With more and more people getting involved in marathons in recent years, this is definitely something to think about.

 

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Article Source

Kim, J.H., Malhotra, R., Chiampas, G., d'Hemecourt, P., Troyanos, C., and Cianca, J. et al. Cardiac Arrest during Long-Distance Running Races. N Engl J Med 2012; 366: 130 -140.

 

"Marathon Runners Can Die From Heart Attacks" copyright 2012 Living Fit, Healthy and Happy. All Rights Reserved. 

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Important Facts You Should Know About Brain Eating Amoeba

(CDC image "Histopathology of amoebic meningoencephalitis"- via wikipedia)

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healthy_blogging

Recently many media outlets reported on the tragic deaths of three people who became infected with a parasite known as the "brain eating ameba". In light of the fact that "brain eating amoeba" infections tend to occur during the summer months, this is an appropriate time to write an article describing what the organism is, where it lives and ways to protect yourself from it.

 

Where Do Brain-Eating Amoeba Come From?

The scientific name for brain-eating ameba is Naegleria fowleri, a species of ameba-like organisms discovered in 1965. N. fowleri is a primitive single celled organism which belongs to the kingdom Protista and makes its home in warm weather environments throughout the world. In fact it's not uncommon to find Naegleria fowleri in the following environments:

• warm, standing water such as lakes and unchlorinated swimming pools
• untreated tap water
• hot springs
• mud puddles
• water heaters
• warm water discharge from industrial plants
• shallow rivers
• geothermal areas
• dust
• aquariums

 

How Common Are Brain-Eating Ameba Infections?

Although several people were recently killed by Naegleria fowleri, the chances of infection are quite rare. According to government health officials from the US Centers for Disease Control and Prevention (CDC), between 2001 and 2010 there have only been 32 reported cases of Naegleria fowleri infections in the United States. Infection is most likely to occur between July, August and September. However, just because Naegleria fowleri infections are rare does not mean that you are not at risk.

 

How Does Naegleria fowleri Get Into The Brain?

Naegleria fowleri got its name because of what it does to the human brain. Naegleria fowleri enters the body when infected water gets into the nasal passages. From there the organism makes its way to the brain where it feeds on protein. 

Naegleria fowleri infections cause an illness known as primary amebic meningoencephalitis or PAM.  (Fans of the tv show "House" may recall how Dr. Foreman became infected with the disease after passing through a mist of contaminated well water.) Primary amebic meningoencephalitis infections are often fatal. It's for this reason that you should take precautions to lower your risk of infection by the brain-eating ameba.

 

Steps You Can Take To Prevent Risk of Brain-Eating Ameba Infection

Although the risk of Naegleria fowleri infection remains very small, health experts say that you should take precautions to lower your risk of infection which include:

• use nose clips when participating in warm fresh water activities
• avoid water activities when fresh water temperatures are warm and the water levels are low
• avoid disturbing the sediment when playing in shallow, fresh water areas

("Freshwater Pond" copyright Living Fit, Healthy and Happy. All Rights Reserved.)

 

Symptoms of Brain Eating Ameba Infection

Most cases of brain eating amoeba infection occur in the southern United States, but the organism can be found in warm freshwater all around the world. Because Naegleria fowleri causes primary amebic meningoencephalitis, experts say that the early symptoms of brain-eating ameba infection are similar to bacterial meningitis symptoms.

There are many symptoms to be on the look out for including:

• headache
• fever
• vomiting
• nausea
• stiff neck
• confusion
• lack of attention to others
• hallucinations
• loss of balance
• seizures

According to health officials, PAM symptoms begin manifesting themselves anywhere from one to seven days after infection and can progress very rapidly. Death can occur within one to twelve days after infection by the disease. If you think that you've been infected, seek immediate medical assistance.

Scientists assert that Naegleria fowleri can exist in untreated fresh water, but anyone who participates in warm fresh water activities is at some risk of exposure. Nonetheless, it would be unwise and counterproductive to post signs warning people to steer clear of certain bodies of freshwater. This is because the population and location of these freshwater organisms can change over time.

The best chance of cutting brain-eating ameba infection is to stay out of the water. Aside from that, use your best judgment and prevent water from getting into your nose.

Now that you have some facts about brain eating amebas, you're better equipped to protect yourself from infection and to have a fun time playing in the water during the rest of the warm days we have left this summer.

I'm living fit, healthy and happy. Are you?

 

Article Sources

CDC - Naegleria fowleri - Frequently Asked Questions (FAQ) http://www.cdc.gov/parasites/naegleria/faqs.html

Naegleria fowleri. Wikipedia. http://en.wikipedia.org/wiki/Naegleria_fowleri

"Important Facts You Should Know About Brain Eating Amoeba" copyright 2011 Living Fit, Healthy and Happy. All Rights Reserved.

 

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You Know That You're Addicted To Exercise When...

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healthy_blogging

Most of us exercise for fun and health, it improves mental alertness, strength, flexibility, mood, etc. In a word, exercise is good for you. But too much of anything becomes bad eventually. That's the focus of this article. Today I'm going to list some of the tell - tale signs of exercise addiction. Carefully read the list and see how much of it applies to you.

You Know That You're Addicted To Exercise When...

1. Everything in your wardrobe is sportswear.
2. Your idea of a romantic dinner date is taking your long term girlfriend to your favorite sports bar.
3. Your home entertainment collection consists exclusively of fitness DVDs.
4. You claim all of the workout equipment at the gym for your personal fitness center.
5. You spend more time at the gym than with family and friends.
6. You workout at the gym instead of staying home to recuperate from a serious cold.
7. Nothing in life excites you anymore.
8. You freak out that your muscles will shrink if you miss a workout.
9. Every woman you date has to train just as often as you do.
10. You know the gym is closing for the night but you ask the manager to let you stay to "finish a couple more sets".

If anything in this list sounds familiar, now would be the time for some serious soul searching. The moment exercise goes from being an extension of your life to being a life of its own, things have gone too far. Take a break from exercise or talk to your doctor about getting help for addictive behaviors. Exercise should enrich your life, not ruin it.

If you like this article then pass the word onTwitter, Facebook, Stumbleupon, Reddit or however else you get the word out to your family and friends.

By the way, if you have anything to add to the list share it in the comments. We enjoy hearing from you.

"You Know That You're Addicted To Exercise When..." copyright 2011 Living Fit, Healthy and Happy. All Rights Reserved.

 

 

When Is It Not A Good Idea To Exercise?

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healthy_blogging

You know that I'm a staunch advocate of physical exercise. Cardiovascular exercise and strength training are key components of a healthy lifestyle. The rewards of regular exercise go well beyond physical health, people who exercise tend to be happier, more alert, confident and optimistic than people who don't exercise. But as great as regular exercise is for mind, body and spirit there are instances when it should be avoided. That is the focus of today's article.

Times When Exercise Should Be Postponed

As enthusiastic as you are about exercise, there are times when you should take a break. You place your health and safety at risk when you workout before you're ready for it. Here's a list of suggestions that you can use to decide when you should not exercise.

1. When you're recovering from major surgery or injury. Recuperation after major surgery takes time, care and patience. Don't resume any exercise program without getting approval from your doctor.
2. When you're experiencing chest pains, dizziness or shortness of breath. These could be signs of heart attack and you should immediately stop exercise if you experience any of those symptoms.
3. When you're fighting a severe cold. Despite exercise's numerous health benefits, intense physical exertion places strain on the immune system. Proteins required by the immune system maybe diverted to repair muscle tissue that has been broken down during exercise. Thus, performing intense physical activity while you're sick compromises your ability to fight the illness.
4. When you haven't had enough rest. It's a bad idea to exercise when you're sleepy. Your senses are dulled making you susceptible to injury. You know better than to drive when you're sleepy, so don't go biking, swimming, or participate in other exercises if you're so sleepy that you can barely keep your eyes open.  

Exercising on a regular basis is a great way to stay healthy and alleviate boredom but it won't do you any good at all if you're too or tired to workout. Remember the cardinal rule: safety before vanity.

"When Is It Not A Good Idea To Exercise?" copyright 2011 Living Fit, Healthy and Happy. All Rights Reserved.

Preseason Throwing Tips to Avoid Arm Injury

Preseason Throwing Tips to Avoid Arm Injury
By [http://ezinearticles.com/?expert=Jack_Perconte]Jack Perconte

There is no definitive way of knowing when baseball players' arm troubles actually begin. Often, I believe it can be traced back to improperly getting ball players' arms in shape before the season begins. I have noticed that most kids do very little throwing before their first days of practice and/or are allowed to throw full speed right out of the gate. The first concern for ball players should be the preseason conditioning of their throwing arms, even before getting their baseball swings ready.

Most youth players concern themselves with getting their batting swings ready for the season but do not adequately do the same for their throwing arms. Failure to prepare the throwing arm adequately for the season often leads to loss of playing time, due to injury. In addition, improper preseason conditioning of the arm leads to serious arm problems that show up at some future time. Of course, youth ball players are not to blame but the adults who allow kids to start the season without proper arm conditioning are, but that is a story for another day.

Preseason throwing tips to avoid arm injury:

Players should:
1. Begin shoulder rotation exercises and throwing motion actions without a ball one week before throwing.
2. Begin throwing at least 2 to 3 weeks prior to the first day of tryouts or team practice.
3. Begin throwing at a distance no further than the distance between the base paths for that age player and at no more than 60 to 75 percent speed for about 30 throws maximum.
4. Throw at least 2 times per week but no more than 3 times per week for the first 3 weeks.
5. Increase distance (up to 10 feet), increase speeds by 5 to 10% and add up to 10 additional throws with each subsequent week of throwing.
6. Not "cut loose" with 100% arm speed for the first six throwing sessions.
7. Have rest day(s) between throwing sessions.
8. Age appropriate arm strengthening exercises are encouraged after throwing sessions or on non-throwing days.

Small adjustments to this schedule, depending on how players' arms are feeling, may be necessary. Any developing arm soreness that is beyond normal tiredness is a sign of overuse. When soreness appears, players should stop throwing until soreness stops and check with a throwing coach to make sure throwing mechanics are correct.

Finally, pitchers should begin their throwing sessions a little sooner than position players begin throwing. Pitchers also should not be throwing 100% speeds more than once a week, before games are to begin. It is important to note that most arm injuries occur with maximum speed throwing and that throwing at 15 to 20% less than maximum speeds decrease the chances for arm injuries. Offseason pitching practice is OK when players are limited to throwing about 80% maximum. Failure to observe these two points often leads to arm deterioration and overuse arm injuries.

"Playing major league baseball - cool; helping kids - priceless." Jack Perconte helps kids and their parents get through the complicated world of youth sports. He shares his playing, coaching and parenting experiences in his books, The Making of a Hitter and Raising an Athlete: How to Instill Confidence, Build Skills and Inspire a Love of Sport. Learn more at http://www.jackperconte.com

Article Source: [http://EzineArticles.com/?Preseason-Throwing-Tips-to-Avoid-Arm-Injury&id=6026483] Preseason Throwing Tips to Avoid Arm Injury

Beware Nasty Germ Critters At The Gym

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Fitness centers are popular stops for people who want to get in shape and socialize with others. But they can also be a breeding ground for harmful bacteria and other pathogens that can make you very ill. In this article we're going to offer some tips for avoiding those nasty germ critters that are lurking in your gym.

 

Tips For Avoiding Gym Germs

Prevention is often the first and best defense against illness. So how do you avoid catching a harmful bug while gym training?

1. Use disinfectant. Make sure to wipe down the gym equipment before and after using it.
2. Do not touch your eyes or mouth after using equipement.
3. Drape a clean towel over the exercise bench or chair that you're using when working out.
4. Always wear shoes when on the exercise floor and flip flops in the pool area or shower room.
5. Wash your hands with soap and water or personal-sized sanitizer for use after completing your workout or going to the restroom.
6. Cover all wounds and cuts with bandages to prevent infection.
7. Wear long-sleeved shirts and pants when working out to avoid exposing your skin to harmful germs.
8. When you're sick, don't train.
9. Discard any waste material e.g. spent water bottle, soiled gym towels, etc. in the trash or wash bin.

 

Most of these tips are just basic common sense, but it doesn't hurt to be reminded of them from time to time. If you take the proper precautions it might make your workouts more enjoyable and safe.

"Beware Nasty Germ Critters At The Gym" copyright 2011 Living Fit, Healthy and Happy. All Rights Reserved.

Over-exercising Can Do More Harm Than Good

Over-exercising Can Do More Harm Than Good
By Criss White

To keep a healthy body, dieting and eating healthy food is not
enough. You need exercise to work out all the muscles in your
body and to achieve weight loss, weight maintenance, and body
tone. Exercise is important for people of all ages to improve
your health and at times, heal your body as well. For children,
play time and games can be a great exercise for them as they
develop their bone strength and immunity to illnesses. For
adults, exercise means regular physical activity or going to the
gym.

However, like most things, too much of a good thing can be bad.
Too much exercise can affect not just your body negatively, but
as well as your mental health, your social activities and other
aspects of your life.

There are many symptoms of over exercising.

- Working out in the gym for more than 3 hours in a day is not
normal especially if you exercise every day.

- Being obsessed with exercise and constantly thinking how to
improve your routine or researching beyond what you need is a
sign that you may be over exercising.

- If you feel something or someone is interfering with your
exercise schedule, you tend to go against that thing or person.

- Being obsessed with the outcome of your exercise such as lost
inches on your waist or burned calories now becomes more
important than feeling generally healthy.

Exercise is meant to keep you fit and healthy, but over
exercising can bring about these unwanted physical effects.
- Muscle injuries occur more often and you become overly
fatigued or even dizzy during your workout

- Coordination of your body becomes an issue, resulting in
cramps and muscle injuries

- When having an injury from exercise, healing takes now a lot
longer than it used to

- Your blood pressure appears to be higher even when you are
resting compared to your blood pressure from before you started
your exercising habit

- Loss of appetite may be experienced as well. With lost
appetite, your food intake is not enough to compensate for the
exercise that you do, wearing your muscles out easily.
Inadequate food intake results in more frequent injury and
recovery takes a lot longer.

These effects are inter-related with each other but the cause
remains the same – over exercising. The key here is moderation.
Just like any other activity, moderation should be practiced to
get optimum results. Your body needs time to heal and recover
from exercise sessions and too much exercise will wear your body
down instead.

Keeping healthy through exercise is just one aspect of your
life. While at first you have very valid reasons to stay at the
gym such as weight loss, improving muscle tone, or simply living
healthy, keeping these objectives and purposes in mind will help
you stay away from over exercising. Exercise should not take a
forefront in your life. Instead, exercise should be there so you
can perform and keep all other aspects of your life healthy such
as work, family, and friends.

About the Author: Criss White is a professional article writer
for exercise, wedding, and various other topics. To view some
heart wedding favors
(http://www.bridalandweddingfavors.com/heart.html) or some
cinderella favors
(http://www.bridalandweddingfavors.com/cinderella.html), visit
Bridal and Wedding Favors.

Source: http://www.isnare.com

Permanent Link:
http://www.isnare.com/?aid=682131&ca=Wellness%2C+Fitness+and+Diet

Ankle Weights - Good or Bad?

Ankle Weights - Good or Bad?
By Linda Hibbard

Ankle weights have their good and bad attributes. It is
understandable and reasonable to use added resistance in the
form of ankle weights to help in athletic training and
rehabilitation. Ankle weights are best suited for adding
resistance to an exercise regime, such as during calisthenics,
leg lifts, and various stationary exercises that focus on
individual muscle groups.

Where exercisers can run into trouble is when they wear ankle
weights during aerobic activities, such as walking, running and
aerobics class. They can create a strain on the joints and cause
injury to the ligaments and tendons in the leg. Improper use of
ankle weights during aerobic exercise can result in acute and
chronic overuse injuries such as tendinitis. Since women tend to
have slimmer and more flexible ankles, adding ankle weights to
aerobic exercise increases the risk of sprained ankles or worse,
torn ligaments.

Aerobic dance classes use open chain movements. This means that
your foot is in a “free” position, and thus subject to shearing
forces. The ACL or anterior cruciate ligament is very sensitive
to these shearing forces. Therefore, adding weight may likely
cause a tear.

A new leg weight has been designed by Ayaz Virji, MD, called
Body Togs. These weighted sleeves are designed to be
“anatomically correct”, distributing the added weight around the
major muscle groups in the same way the body is used to feeling
weight. When you examine your own lower leg muscles, you will
feel the gastrocnemius and soleus, fleshy muscles of the calf.
The leg Body Togs have the added weights sewn into place in
similar anatomical structure, wrapping around the leg, very much
like the placement of the major muscle groups in the lower leg,
adding extra weight only where the leg is accustomed to
experiencing weight.

If you look at the bones of the lower leg, particularly the
tibia, notice that the front ridge of the bone actually feels
rather sharp, almost like a spine. This is an area where a lot
of ligaments insert and you are not supposed to have excessive
weight distributed there. In the design of the Body Tog for
legs, there are no additional weights applied in this area. The
area just below the knee is called the tibia tuberosity and is
the attachment point of the patellar tendon. This area is
susceptible to injury and is protected by the Body Togs’ design,
with a band of extra padding. No weights are placed in this
area, which further protect it from injury.

Body Togs are designed to wear under your clothing during
regular activities of daily living including exercise. They
enhance muscle toning and fitness while at the same time they
increase calorie and fat burning. This helps you to stay fit and
helps your muscles stay more toned and defined. BodyTogs do this
in a very easy way by just putting them on, almost like a sock,
you basically forget about them. Wear them everyday under your
clothing. No one will know you are wearing them.

Body Togs benefit many people, from the competitive athlete who
wants to shave off that second in their 100 meter run or the new
mother who wants to take off some weight after giving birth. By
wearing Body Togs she will burn more calories and tone her
muscles again. Even the working professional who during their
day to day life doesn’t have as much time to hit the gym as much
as they want can benefit from the enhanced calorie burning and
muscle toning by wearing the weighted sleeves everyday under
their clothing. No one will know they are wearing them.

Basically, BodyTogs are made for a far reaching group of people
who want to safely add the extra calorie burn and muscle toning
to their daily life in addition to eating an appropriate diet.
They enhance calorie burn, performance and muscle tone without
causing any undue strain on the body as ankle weights can.

About the Author: Linda Hibbard holds certificates in Personal
Training and Lifestyle/Weight Management. Innovative health and
fitness products for men and women are available through her
website at http://www.womenspersonalfitness.net

Source: http://www.isnare.com

Permanent Link:
http://www.isnare.com/?aid=364104&ca=Wellness%2C+Fitness+and+Diet

Boxing Headgear

Boxing Headgear
By Richard Bratt

Boxing is an exciting sport that many people are eager to get
into. Even if you do not wish to get into professional boxing,
you can enter several other programs that suit your ability. You
cannot think of boxing without paying attention to protection.
Some boxing gear and equipment are vital even for an experienced
boxer; this brings us to the discussion of boxing head gear.

When it comes to boxing head gear, you can choose from several
brands. There are different types of equipment to suit women,
adults and children. Since boxing headgear can be used to
protect yourself from injuries, you must pay attention to find
the appropriate equipment to fit your body.

Boxing head gear is the most important equipment, because it
not only protects the most sensitive parts of the body such as
your eyes but also your brain and temples from damage. The head
gear you choose must be able to withstand the impact of the most
powerful blows so that your eyes and head are not injured.

Good boxing head gear will not twist or slide around the head.
Many people face the sliding problem with some brands of head
gear. Grappling, one of the movements in wrestling or boxing can
affect headgear negatively. This movement can make head gear
twist or move and thereby result in an injury. Hence, you must
select boxing headgear that does not easily slide off your head
or twist out of place. Make sure you choose head gear that is
lined with suede, as this can help in absorbing sweat and
prevent sliding head gear while boxing. When it comes to
competitive training gear, it is better to select leather boxing
headgear.

There are several brands of boxing headgear, some of which
offer features such as multi-layer shock absorbing padding,
which is placed accurately over the cheeks, ears, forehead, and
the back of the head. Such features make up the perfect headgear
and help to combat blows and hits or punches and kicks. Some
head gear also comes with a padded leather closure under the
chin and hook-and-loop fastening on the back that is fully
adjustable. There is also a durable leather cover exterior and a
supple and smooth liner on the inside.

If you’re a novice to the art of boxing, then you are probably
best to start with a full Face headgear. This type of headgear
offers the most protection to the face because it has added
Cheek guards. Although this type of boxing head gear offers the
most protection, One of the draw backs is poor visibility.

Once you have developed good basic defence in your boxing, then
it might be a good idea to move on to an open face headgear.
Though this type of headgear doesn’t offer The same protection
as the full face, the advantages are better visibility and often
The headgear is lighter and less bulky. The results of this
means your reaction time Will improve,
and you will have better head movement.

Sincerly
Richard bratt.

About the Author: Author - Richard bratt
http://boxing-head-gear.com

Source: http://www.isnare.com

Permanent Link: http://www.isnare.com/?aid=609856&ca=Sports

Prevent Injuries While Marathon Training

Prevent Injuries While Marathon Training
By John Hopple

Injury prevention is a very serious issue for those who run
regularly, especially those who are in training for a particular
race or event. In these cases injury prevention is not only
important because it helps the runner to avoid a painful injury
and potentially long recovery period but it is also critical
because an injury can disrupt the training schedule and result
in the runner not being properly prepared for the race or event.
This article will provide some basic tips for runners which will
help them to prevent injuries.

Well designed equipment which also fits properly can go a long
way towards injury prevention for runners. One of the most
important pieces of equipment for runners is their running
shoes. Running shoes should fit properly, not be overly worn and
should also ideally be designed to accommodate the runner's
style of running. Additionally, running shoes should be replaced
regularly to prevent injuries which may result from the running
shoe being overly worn out. A good recommendation for how often
to replace a pair of running shoes is every 300-500 miles.
Runners should keep a detailed training log with a section for
accumulated miles since the runner started wearing a new pair of
running shoes. This will allow the runner to easily determine
when they have reached the 300-500 mile range on a particular
pair of running shoes and are likely to be in need of a new pair
in the near future.

Stretching regularly can also help runners to avoid injuries.
One worthwhile recommendation for stretching is to stretch
during and after a run. Many novice runners make the common
mistake of thinking they should stretch before their run but
this is not necessarily true. Runners who stretch before they
run are stretching cold muscles which are not as pliable as
muscles which have been warmed up with a short jog. For example
if you are planning to go for a five mile run, you might want to
consider jogging an easy one half mile or a mile before you
stretch to give your muscles ample time to warm up and be more
receptive to stretching. It is also a good idea to stretch after
you have completed your run. This will help your muscles to cool
down properly and will aid in the recovery process of the
muscles. This is important because the muscles can tighten
considerably during the course of the run. Stretching them
afterwards will help to prevent a long term shortening of the
muscles.

Nutrition is another aspect that a lot people forget. Eating a
diet of 60% carbohydrates 40% protein and 10% fats will help the
body recover properly. Eating a lot fruits and vegetables will
feed the body nutrients it needs to take the pounding day in and
day out. Chocolate milk is a great recovery drink right after a
run. It has the perfect 4 to 1 ratio of carbohydrates and
protein that have been proven to increase the recovery rate.
Soon after your run it is also important to get in a meal with a
lot carbos like pasta and breads will also help with recovery
and in turn prevent injuries.

The last component to help prevent injuries is to take in a lot
of water throughout the day. Normally you should way yourself
before you run to get your starting weight. When you are done
running weigh yourself again. The weight that you lost is how
much water you lost. obviously during the summer you will lose
more water, but its important year round. Try to take liquids
with you on a run so you do not have to bloat yourself after the
run. Normally bring a water bottle or a device called a camelbak
that you can put around your waist to carry your fluid. If you
do not keep on top of the water issue your muscles will be more
tired and more apt to be pulled or strain.

About the Author: John Hopple is the owner of
http://TheRunnersGuide.com a website that shares marathon
running tips.

Source: http://www.isnare.com

Permanent Link: http://www.isnare.com/?aid=219366&ca=Sports