Misslachesis



Know Your Body

Anatomy of the Core

Learn about the muscles that stabilize your core and, in turn, your running. By John Hanc Image by Supercorn Published 01/10/2008 Last Updated 02/19/2010

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Your core--the roughly 30 muscles that connect your legs to your hips, spine, and rib cage--have a tough job. Namely, to work synergistically to stabilize your torso. This is particularly demanding when you run, since 60 percent of your body shifts in about .02 seconds, says Dennis Kline, the strength coach who designed Team Running USA's core program. Here are the primary stabilizers and how they function when you run.

Obliques: These muscles rotate your torso and work with the transversus abdominis to support your center during movement.

Rectus Abdominis: This muscle is the fitness aesthetic: The contours of the contracted rectus abdominis form the almighty "six-pack." While it helps stabilize your core, its main function is to flex or curl the trunk.

Transversus Abdominis: This deepest of the abdominal muscles wraps laterally around your center, acting like an internal weight belt.

Psoas Major/Iliacus: Better known as the hip flexors, these muscles lift the thigh toward the abdomen and limit excess motion of the hip joint.

Erector Spinae: This collection of three muscles (not shown) straightens the back and, along with the multifidus, a short muscle, supports the spine.

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Injury and Injury Prevention

Ankle InjuryThe Facts, Options and Cures. How Pro Athletes Heal So Quickly.

Running is a sport of passion; why else would we torture our bodies with miles of punishment every day? Running injuries are an unfortunate, but all too common, occurrence. Understanding a running injury is the key to effective treatment. Here you will find resources that explain common problems, and offer information about types of treatment for a running injury.

Hip & Thigh Injuries

• Hip Bursitis

Inflammation of the bursa over the outside of the hip joint, so-called trochanteric bursitis, can cause pain with hip movement. Treatment of hip bursitis is often effective, but the condition has a problem of coming back and sometimes becoming a persistent problem.

• Snapping Hip Syndrome

Snapping hip syndrome is a word used to describe three distinct hip problems. The first is when the IT band snaps over the outside of the thigh. The second occurs when the deep hip flexor snaps over the front of the hip joint. Finally, tears of the cartilage, or labrum, around the hip socket can cause a snapping sensation.

• Iliotibial Band Syndrome

The iliotibial band is a thick, fibrous band that spans from the hip to the shin; it lends stability to the knee joint, and is attached to muscles of the thigh. ITBS is caused when the band becomes inflamed and tender.

• Pulled Hamstring

A pulled hamstring is a common sports injury, seen most commonly in sprinters. A pulled hamstring is a injury to the muscle called a hamstring strain. Treatment of a pulled hamstring is important for a speedy recovery.

• Hip Stress Fractures

Stress fractures of the hip are most common in athletes who participate in high-impact sports, such as long distance runners. Treatment usually is successful by avoiding the impact activities.

Knee Injuries

• Patellofemoral Syndrome

Also called "Runner's Knee," problems associated with the patella, or kneecap, are common in runners. The term runner's knee may refer to several common injuries such as chondromalacia, patellar tendonitis, or generalized knee pain.

• Dislocating Kneecap

A dislocating kneecap causes acute symptoms during the dislocation, but can also lead to chronic knee pain. Patients who have a dislocating kneecap may improve with some specific physical therapy strengthening exercises.

• Plica Syndrome

Plica syndrome occurs when there is irritation of the lining of the knee joint. Part of the lining of the knee joint is more prominent in some individuals, and can form a so-called plica shelf. If this tissue becomes inflamed, it can cause knee pain.

Leg Injuries

• Shin Splints

Shin splints, like runner's knee, is a term that describes a set of symptoms, not an actual diagnosis. Shin splint pain can be due to problems with the muscles, bone, or the attachment of the muscle to the bone.

• Stress Fractures

Stress fractures of the hip are usually seen in long distance runners, and much more commonly in women than in men. These injuries are usually seen in endurance athletes with deficient nutrition or eating disorders.

• Exercise Induced Compartment Syndrome

Exercise induced compartment syndrome is a condition that causes pain over the front of the leg with activity. Patients with exercise induced compartment syndrome may require surgery, call a fasciotomy, to relieve their symptoms.

Ankle Injuries

• Ankle Sprain

Ankle sprains are common injuries that runners experience. Early recognition and treatment of this problem will help speed your recovery from ankle ligament injuries.

• Achilles Tendonitis

Achilles tendonitis is a painful condition of the tendon in the back of the ankle. Left untreated, Achilles tendonitis can lead to an increased risk of Achilles tendon rupture.

Foot Injuries

• Plantar Fasciitis

Plantar fasciitis is a syndrome of heel pain due to inflammation of the thick ligament of the base of the foot. A tight, inflamed plantar fascia can cause pain when walking or running, and lead to the formation of a heel spur.

• Overpronation

Pronation is a normal movement of the foot through the gait cycle. When this motion becomes excessive, overpronation can cause a variety by altering the normal mechanics of the gait cycle. Shoes to control excess foot motion can be helpful for overpronators.

• Arch Pain

Arch pain is a common foot complaint. Arch pain, also sometimes called a strain, often causes inflammation and a burning sensation under the arch of the foot. Treatment of arch pain often consists of adaptive footwear and inserts.

Avoiding Injuries

While this information should probably be first, many athletes, runners included, fail to take proper steps to avoid injury. Even with the most attentive preventative athlete, however, a running injury may still occur--such is the nature of the sport. Taking a few steps will decrease your chances of developing a serious problem:

• Wear Proper Footwear

• Stretch Out Properly

• Crosstraining

Preventing Injuries

All in the Hips

Strengthening this joint could cure your injuries Image by Mitch Mandel From the September 2009 issue of Runner's World

Runners who are looking for the cause of their foot, ankle, or knee pain may need to look higher. Weak hips are often the culprit behind patellofemoral syndrome, Achilles tendinitis, and iliotibial-band syndrome, according to Reed Ferber, Ph. D., director of the University of Calgary's Running Injury Clinic. "Inadequate hip muscle stabilization is a top cause of injury in runners," he says. "The hips need to be strong to support the movement of the feet, ankles, and knees."

In 2007, Ferber conducted a study of 284 patients who complained of leg pain. He found that 93 percent of them had weak hip muscles. After putting these people on a targeted strength program, 90 percent of them were pain-free within six weeks.

Those exercises (shown here) are now a major part of Ferber's practice. He recommends doing them daily after you run. Start with one set of 10 reps and gradually increase sets so that you're doing three sets of 10 by your fourth day. You should see improvement in two weeks. If you don't, Ferber says to see a doctor because the cause of your injury may lie elsewhere.

SEATED HIP EXTERNAL ROTATOR

1. Attach a resistance band to the left end of a bench and loop the other end around your right foot.

2. Keeping your knees together, lift your right leg out to a count of two, then release back down to a count of two.

3. Repeat on the other leg.

STANDING HIP FLEXOR

1. Put your right foot in the resistance band and turn so you are facing away from the band's anchor.

2. Keeping your right leg straight, lift it forward to a count of two, then release it back down to a count of two.

3. Repeat on the other leg.

STANDING HIP ABDUCTOR

1. Anchor a resistance band to a stable object.

2. Loop the other end around your right foot so the band crosses in front of you.

3. Standing with your left leg slightly behind you, keep your right leg straight and lift it out to the side. Lift it to a count of two, then release it back down to a count of two.

4. Repeat on the other leg.

Test Yourself

Three ways to determine if your hips need help

THE TEST: Do a one-legged squat

THE VERDICT: If your knees collapse inward, your hips are probably weak.

THE TEST: Stand with your right foot on a step, the left dangling in the air, your hands on your hips. Slowly raise your left hip up, and then release back down.

THE VERDICT: If you can't do two sets of 10 reps without holding onto a wall for balance, your hips are weak.

THE TEST: Sit on the edge of a bench and lie back. Pull your right leg in to your chest; let your left leg hang down.

THE VERDICT: If your left thigh lifts off the table, your hips are tight.

Be able to show me the exercise.

Activity 1:

Creatine

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Creatine supplements are athletic aids used to increase high-intensity athletic performance. Though researchers have known of the use of creatine as an energy source by skeletal muscles since the beginning of the 20th century, they were popularized as a performance-enhancing supplement in 1992.

Pros and Cons of taking Creatine

As with any supplement or medication that we take, it can be expected that deciding to take Creatine supplements would involve weighing the pros and cons of doing so. This is because properly weighing the advantages and the disadvantages of taking Creatine supplements can help a person decide on whether it would be worth it to take them. In addition to this, knowledge on the pros and cons of taking Creatine supplements can also help a person know what to expect from Creatine supplements. Given this, it is then very important that a person equip himself with the right knowledge on the advantages and the disadvantages of taking Creatine supplements. The following sections provide some of them with the aim of helping people gain some preliminary knowledge about taking Creatine supplements.

When Creatine supplements are taken for the purpose of helping bodybuilders build bigger muscles and for helping athletes perform better, there are a number of advantages to taking Creatine supplements. One of these advantages is that it helps deliver more testosterone to the cells of the body, which can lead to bigger muscle mass. Another advantage is that Creatine supplements can help draw more liquid into the muscles, which can give bodybuilders a 3% to 10% increase in muscle mass. For athletes, taking Creatine supplements can help athletes workout longer, as supplements can help reduce muscle recovery time and can make muscles be able to withstand more strenuous activity. In addition to this, recent studies have also shown that Creatine has therapeutic characteristics as well.

There are also some disadvantages in taking Creatine supplements that have been identified by medical research, which include short-term and long-term disadvantages. Some of the short-term disadvantages include diarrhea and sudden mood swings especially with young people. One long-term disadvantage is that there have been studies that have shown that Creatine supplements may cause kidney damage, which has made physicians advise their patients not to take the supplements on an on-going basis.

Deciding to take Creatine supplements involves weighing the pros and cons in taking them. This is very important as it can help a person decide whether taking the supplement is worth it, as to the advantages and the disadvantages that they bring. Given this, people who are contemplating taking Creatine supplements would do well to arm themselves with the right knowledge on the pros and cons of taking such supplements.

1. List three advantages to taking Creatine:

2. List three disadvantages to taking Creatine:

3. Would you take Creatine? On looseleaf write a persuasive essay explaining whether or not you would take Creatine. Be sure to have a clear thesis statement as well as a clear conclusion. You must reference specific details from the article above (250 words).

Activity 2:

The Pros & Cons of Steroids

by David Robinson

Steroids have been available within the sporting community for at least 50 years, with their use increasing in line with added pressures placed on athletes to perform.

Developed in the late 1930s to treat hypogonadism (a condition in which the testes do not produce sufficient testosterone for normal growth, development, and sexual functioning), steroids, as they are commonly known as, are actually a class of drugs (variants of the naturally occurring male hormone testosterone) that stimulate, through various hormonal pathways, an anabolic, tissue-building, process.

In their class categorization, steroids are termed androgenic (promoting masculinity) anabolic (tissue building), hence their full title: androgenic anabolic steroids. The androgenic effects of steroids are typically experienced naturally by males during puberty.

Anabolic, on the other hand, refers to the anabolism that occurs due to steroid enhanced protein synthesis. It is the anabolic effects of steroids bodybuilders and other athlete's desire.

The Debate

In light of research and anecdotal reports concerning the pros and cons of steroid use for bodybuilding purposes, it seems there are definitely two major camps, each with fundamentally differing perspectives regarding the merits of these drugs.

The pro-steroid camp would say that steroids, taken under a doctor's supervision, will enhance one's health and well-being and, of course, keep them ahead of the pack in terms of bodybuilding success. This camp sees no ethical dilemmas associated with steroid use as these drugs, in their view, are a reflection of progress and the belief that one should keep up with all the bodybuilding trends to excel to the fullest possible degree.

Given steroids are synthetically derived versions of the natural male sex-hormone testosterone, it is thought they could actually assist the male who, for whatever reason, experiences declining levels of this hormone, they say.

However, firmly positioned on the opposite side of the fence are the anti-steroid camp who strongly regard steroids as dangerous drugs to be used only for the purposes for which they were originally intended (to improve weight loss due to severe illness, control breast cancer, treat anemia and treat osteoporosis).

They say steroids have dangerous side effects, which could even, in extreme cases, result in death. The anti-steroid camp also feel that the use of steroids in bodybuilding unfairly disadvantages those who choose to go the natural route (steroids used in this context is commonly referred to as cheating).

Steroid detractors also site the fact these substances are illegal and can only be obtained legitimately with a doctor's prescription. Illegal steroids are sourced primarily from dealers who smuggle them from certain countries. They are also diverted from pharmacies or synthesized in clandestine laboratories.

Whichever view one has, the truth is, with pro sport increasing its grasp on society, coupled with the pressures placed on athletes to win at all costs, steroids are here to stay.

1. What are the main arguments made by the “Pro-steroid” camp? (List at least 3)

2. What are the main arguments made by the “Anti-steroid” camp? (List at least 3)

3. Would you take steroids? Why or why not? Explain your answer in 3-5 sentences. Make sure to reference facts from the above article.

4. “Whichever view one has, the truth is, with pro sport increasing its grasp on society, coupled with the pressures placed on athletes to win at all costs, steroids are here to stay.” Do you agree with this quote? Why or why not? Make sure to reference facts from the above article (3-4 sentences).

5. On Loose leaf explain your strategy for keeping professional athletes from using steroids. Write at least 250 words.

Activity 3:

Directions:

Part A: Read the following article. While reading the article you should (this is part of your grade):

1. Underline important facts

2. Put question marks next to things you are unsure of

3. Circle new vocabulary

Part B: After you have finished reading, complete the activity.

The USDA Pyramid, Brick by Brick

Distilling nutrition advice into a pyramid was a stroke of genius. The shape immediately suggests that some foods are good and should be eaten often, and that others aren't so good and should be eaten only occasionally. The layers represent major food groups that contribute to the total diet. MyPyramid tries to do this in an abstract way, and fails.

Six swaths of color sweep from the apex of MyPyramid to the base: orange for grains, green for vegetables, red for fruits, a teeny band of yellow for oils, blue for milk, and purple for meat and beans. Each stripe starts out as the same size, but they don't end that way at the base. The widths suggest how much food a person should choose from each group. A band of stairs running up the side of the Pyramid, with a little stick figure chugging up it, serves as a reminder of the importance of physical activity.

MyPyramid contains no text. According to the USDA, it was "designed to be simple," and details are at . Unless you've taken the time to become familiar with the Pyramid, though, you have no idea what it means. Relying on the Web site to provide key information—like what the color stripes stand for and what the best choices are in each food group—guarantees that the millions of Americans without access to a computer or the Internet will have trouble getting these essential facts.

The USDA also chose not to put recommended numbers of servings on the new Pyramid because these differ from individual to individual according to weight, gender, activity level and age. Instead, it offers personalized Pyramids at .

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The Healthy Eating Pyramid sits on a foundation of daily exercise and weight control. Why? These two related elements strongly influence your chances of staying healthy. They also affect what you eat and how your food affects you.

Exercise and weight control are also linked through the simple rule of energy balance: Weight change = calories in – calories out. If you burn as many calories as you take in each day, there's nothing left over for storage in fat cells, and weight remains the same. Eat more than you burn, though, and you end up adding fat and pounds. Regular exercise can help you control your weight, and it is key part of any weight-loss effort.

The other bricks of the Healthy Eating Pyramid include the following: 

Whole Grains

The body needs carbohydrates mainly for energy. The best sources of carbohydrates are whole grains such as oatmeal, whole wheat bread, and brown rice. They deliver the outer (bran) and inner (germ) layers along with energy-rich starch. The body can't digest whole grains as quickly as it can highly processed carbohydrates such as white flour. This keeps blood sugar and insulin levels from rising, then falling, too quickly. Better control of blood sugar and insulin can keep hunger at bay and may prevent the development of type 2 diabetes. Plus, a growing body of research suggests that eating a diet rich in whole grains may also protect against heart disease.

Healthy Fats and Oils

Surprised that the Healthy Eating Pyramid puts some fats near the base, indicating they are okay to eat? Although this recommendation seems to go against conventional wisdom, it's exactly in line with the evidence and with common eating habits. The average American gets one-third or more of his or her daily calories from fats, so placing them near the foundation of the pyramid makes sense. Note, though, that it specifically mentions healthy fats and oils, not all types of fat. Good sources of healthy unsaturated fats include olive, canola, soy, corn, sunflower, peanut, and other vegetable oils, trans fat-free margarines, nuts, seeds, avocados, and fatty fish such as salmon. These healthy fats not only improve cholesterol levels (when eaten in place of highly processed carbohydrates) but can also protect the heart from sudden and potentially deadly rhythm problems.

Vegetables and Fruits

A diet rich in vegetables and fruits has bountiful benefits. Among them: It can decrease the chances of having a heart attack or stroke; possibly protect against some types of cancers; lower blood pressure; help you avoid the painful intestinal ailment called diverticulitis; guard against cataract and macular degeneration, the major causes of vision loss among people over age 65; and add variety to your diet and wake up your palate.

Nuts, Seeds, Beans, and Tofu

These plant foods are excellent sources of protein, fiber, vitamins, and minerals. Beans include black beans, navy beans, garbanzos, lentils, and other beans that are usually sold dried. Many kinds of nuts contain healthy fats, and packages of some varieties (almonds, walnuts, pecans, peanuts, hazelnuts, and pistachios) can now even carry a label saying they're good for your heart.

Fish, Poultry, and Eggs

These foods are also important sources of protein. A wealth of research suggests that eating fish can reduce the risk of heart disease, since fish is rich in heart-healthy omega-3 fats. Chicken and turkey are also good sources of protein and can be low in saturated fat. Eggs, which have long been demonized because they contain fairly high levels of cholesterol, aren't as bad as they've been cracked up to be. In fact, an egg is a much better breakfast than a doughnut cooked in an oil rich in trans fats or a bagel made from refined flour. People with diabetes or heart disease, however, should limit their egg yolk consumption to no more than 3 a week. But egg whites are very high in protein and are a fine substitute for whole eggs in omelets and baking.

Dairy (1 to 2 Servings Per Day) or Vitamin D/Calcium Supplements

Building bone and keeping it strong takes calcium, vitamin D, exercise, and a whole lot more. Dairy products have traditionally been Americans' main source of calcium and, through fortification, vitamin D. But most people need at least 1,000 IU of vitamin D per day, far more than the 100 IU supplied by a glass of fortified milk. (See the multivitamins section, below, for more information on vitamin D needs.) And there are other healthier ways to get calcium than from milk and cheese, which can contain a lot of saturated fat. Three glasses of whole milk, for example, contains as much saturated fat as 13 strips of cooked bacon. If you enjoy dairy foods, try to stick mainly with no-fat or low-fat products. If you don't like dairy products, taking a vitamin D and calcium supplement offers an easy and inexpensive way to meet your daily vitamin D and calcium needs.

Use Sparingly: Red Meat and Butter

These sit at the top of the Healthy Eating Pyramid because they contain lots of saturated fat. Eating a lot of red meat may also increase your risk of colon cancer. If you eat red meat every day, switching to fish , chicken, or beans several times a week can improve cholesterol levels. So can switching from butter to olive oil. And eating fish has other benefits for the heart.

Use Sparingly: Refined Grains—White Bread, Rice, and Pasta; Potatoes; Sugary Drinks and Sweets; Salt

Why are these all-American staples at the top, rather than the bottom, of the Healthy Eating Pyramid? White bread, white rice, white pasta, other refined grains, potatoes, sugary drinks, and sweets can cause fast and furious increases in blood sugar that can lead to weight gain, diabetes, heart disease, and other chronic disorders. Whole grain carbohydrates cause slower, steadier increases in blood sugar that don't overwhelm the body's ability to handle carbohydrate. The salt shaker is a new addition to the "Use Sparingly" tip of the Healthy Eating Pyramid, one that's based on extensive research linking high-sodium diets to increased risk of heart attack and stroke. (Read more about why cutting back on salt is good for your health, and try these delicious recipes from The Culinary Institute of America that spare the salt.)

Activity:

Step 1: Write out a list of the foods that you ate today. Include what the food was, what time you ate the food, and what category it falls under.

For example:

6am- Oatmeal and Milk – Whole grains and dairy

Step 2: Analyze your list. In 75-100 well written words answer the following questions: What types of foods do you eat a lot of? What foods do you not get enough of? Do you think you have a healthy diet? Why or why not? Be sure to reference specific facts from the above article. What changes can you make to improve your diet?

Step 3: Rewrite your food list but this time make corrections (based on what you learned from the article) so that you have a healthier diet.

The Best Foods For Runners

The 15 foods runners need every week for good health and top performance. By Liz Applegate Ph.D. Published 09/06/2006

Most supermarkets stock more than 30,000 items, yet every time we race up and down the aisles of the grocery store, we toss into our carts the same 10 to 15 foods. Which isn't such a bad thing, as long as you're taking home the right foods--ones that will keep you healthy, fuel peak performance, and easily cook up into lots of delicious meals. So before your next trip to the grocery store, add the following 15 foods to your must-buy list. Then, when you get home, use our tips and recipes to easily get them into your diet and onto your menu.

Add to your cart: Almonds

Runners should eat a small handful of almonds at least three to five times per week. Nuts, especially almonds, are an excellent source of vitamin E, an antioxidant that many runners fall short on because there are so few good food sources of it. Studies have shown that eating nuts several times per week lowers circulating cholesterol levels, particularly the artery-clogging LDL type, decreasing your risk for heart disease. And the form of vitamin E found in nuts, called gamma-tocopherol (a form not typically found in supplements), may also help protect against cancer.

Add to your diet: Add almonds and other nuts to salads or pasta dishes, use as a topping for casseroles, or throw them into your bowl of hot cereal for extra crunch. Combine with chopped dried fruit, soy nuts, and chocolate bits for a healthy and tasty trail mix. Almond butter is perfect spread over whole-grain toast or on a whole-wheat tortilla, topped with raisins, and rolled up. Store all nuts in jars or zipper bags in a cool dry place away from sunlight and they'll keep for about two to four months. Storing them in the freezer will allow them to keep an extra month or two.

Add to your cart: Eggs

One egg fulfills about 10 percent of your daily protein needs. Egg protein is the most complete food protein short of human breast milk, which means the protein in eggs contains all the crucial amino acids your hard-working muscles need to promote recovery. Eat just one of these nutritional powerhouses and you'll also get about 30 percent of the Daily Value (DV) for vitamin K, which is vital for healthy bones. And eggs contain choline, a brain nutrient that aids memory, and leutin, a pigment needed for healthy eyes. Choose omega-3 enhanced eggs and you can also increase your intake of healthy fats. Don't worry too much about the cholesterol: Studies have shown that egg eaters have a lower risk for heart disease than those who avoid eggs.

Add to your diet: Whether boiled, scrambled, poached, or fried (in a nonstick skillet to cut down on the need for additional fats), eggs are great anytime. Use them as the base for skillet meals such as frittatas. Or include them in sandwiches, burritos, or wraps as you would meat fillers. You can also add them to casseroles and soups by cracking one or two in during the last minute of cooking.

Add to your cart: Sweet potatoes

This Thanksgiving Day standard should be on the plates of runners year-round. Just a single 100-calorie sweet potato supplies over 250 percent of the DV for vitamin A in the form of beta-carotene, the powerful antioxidant. Sweet potatoes are also a good source of vitamin C, potassium, iron, and the two trace minerals manganese and copper. Many runners fail to meet their manganese and copper needs, which can have an impact on performance since these minerals are crucial for healthy muscle function. There are even new sweet-potato varieties that have purple skin and flesh and contain anthocyanidins, the same potent antioxidant found in berries.

Add to your diet: Sweet potatoes can be baked, boiled, or microwaved. You can fill them with bean chili, low-fat cheese, and your favorite toppings, or you can incorporate them into stews and soups. Baked as wedges or disks, sweet potatoes make delicious oven fries. Don't store sweet potatoes in the fridge because they will lose their flavor. Instead, stash them in a cool, dark place, and they should keep for about two weeks.

Add to your cart: Whole-Grain Cereal with Protein

Look for whole-grain cereals that offer at least five grams of fiber and at least eight grams of protein. For example, one cup of Kashi GoLean cereal, which is made from seven different whole grains, including triticale, rye, and buckwheat, fills you up with a hefty 10 grams of fiber (that's 40 percent of the DV) and is loaded with heart-healthy phytonutrients. It also contains soy grits, supplying 13 grams of protein per serving. If you pour on a cup of milk or soymilk, you'll get 30 to 40 percent of your protein needs as a runner in one bowl. Other high-protein/high-fiber cereals include Nature's Path Optimum Rebound and Back to Nature Flax & Fiber Crunch.

Add to your diet: Of course whole-grain cereal is excellent for breakfast--a meal you don't want to skip since research indicates that those who eat breakfast are healthier, trimmer, and can manage their weight better than nonbreakfast eaters. Cereal also makes a great postrun recovery meal with its mix of carbohydrates and protein. Or you can sprinkle whole-grain cereal on top of your yogurt, use it to add crunch to casseroles, or tote it along in a zip bag.

Add to your cart: Oranges

Eat enough oranges and you may experience less muscle soreness after hard workouts such as downhill running. Why? Oranges supply over 100 percent of the DV for the antioxidant vitamin C, and a recent study from the University of North Carolina Greensboro showed that taking vitamin C supplements for two weeks prior to challenging arm exercises helped alleviate muscle soreness. This fruit's antioxidant powers also come from the compound herperidin found in the thin orange-colored layer of the fruit's skin (the zest). Herperidin has been shown to help lower cholesterol levels and high blood pressure as well.

Add to your diet: Add orange sections to fruit and green salads, or use the orange juice and pulp for sauces to top chicken, pork, or fish. And to benefit from the antioxidant herperidin, use the orange zest in baking and cooking, as with my Grilled Herbed Salmon recipe (above). Select firm, heavy oranges, and store them in the fridge for up to three weeks. Orange zest can be stored dried in a glass jar for about a week if kept in a cool place.

Add to your cart: Canned Black Beans

One cup of these beauties provides 30 percent of the DV for protein, almost 60 percent of the DV for fiber (much of it as the cholesterol-lowering soluble type), and 60 percent of the DV for folate, a B vitamin that plays a key role in heart health and circulation. Black beans also contain antioxidants, and researchers theorize that this fiber-folate-antioxidant trio is why a daily serving of beans appears to lower cholesterol levels and heart-disease risk. In addition, black beans and other legumes are low glycemic index (GI) foods, meaning the carbohydrate in them is released slowly into the body. Low GI foods can help control blood sugar levels and may enhance performance because of their steady release of energy.

Add to your diet: For a quick, hearty soup, open a can of black beans and pour into chicken or vegetable stock along with frozen mixed veggies and your favorite seasonings. Mash beans with salsa for an instant dip for cut veggies, or spread onto a whole-wheat tortilla for a great recovery meal. Add beans to cooked pasta or rice for extra fiber and protein.

Add to your cart: Mixed Salad Greens

Rather than selecting one type of lettuce for your salad, choose mixed greens, which typically offer five or more colorful delicate greens such as radicchio, butter leaf, curly endive, and mache. Each variety offers a unique blend of phytonutrients that research suggests may fend off age-related diseases, such as Alzheimer's, cancer, heart disease, and diabetes. These phytonutrients also act as antioxidants, warding off muscle damage brought on by tough workouts. You can usually buy mixed greens in bulk or prewashed in bags.

Add to your diet: Toss a mixed greens salad with tomato, cucumber, scallions, and an olive oil-based dressing (the fat from the oil helps your body absorb the phytonutrients). You can also stuff mixed greens in your sandwiches, wraps, and tacos. Or place them in a heated skillet, toss lightly until wilted, and use as a bed for grilled salmon, chicken, or lean meat. Greens store best in a salad spinner or the crisper drawer in your fridge for up to six days. Just don't drench them in water or they won't keep as long.

Add to you cart: Salmon

Nutrition-wise, salmon is the king of fish. Besides being an excellent source of high-quality protein (you get about 30 grams in a four-ounce serving), salmon is one of the best food sources of omega-3 fats. These essential fats help balance the body's inflammation response, a bodily function that when disturbed appears to be linked to many diseases including asthma. A recent study showed that people with exercise-induced asthma saw an improvement in symptoms after three weeks of eating more fish oil. If you've been limiting seafood due to possible mercury or PCB contamination, simply aim for a variety of farm-raised and wild salmon for maximum health benefits.

Add to your diet: Bake, grill, or poach salmon with fresh herbs and citrus zest. Gauge cooking time by allotting 10 minutes for every inch of fish (steaks or fillets). Salmon should flake when done. Precooked (leftover) or canned salmon is great in salads, tossed into pasta, stirred into soups, or on top of pizza. Fresh fish keeps one to two days in the fridge, or you can freeze it in a tightly sealed container for about four to five months.

Add to your cart: Whole-Grain Bread

Runners need at least three to six one-ounce servings of whole grains per day, and eating 100 percent whole-grain bread (as opposed to just whole-grain bread, which may contain some refined grains and flours) is an easy way to meet this requirement since one slice equals one serving. Whole-grain bread may also help weight-conscious runners. One study showed that women who eat whole-grain bread weigh less than those who eat refined white bread and other grains. Whole-grain eaters also have a 38 percent lower risk of suffering from metabolic syndrome, which is characterized by belly fat, low levels of the good cholesterol, and high blood sugar levels. All this raises the risk for heart disease and cancer.

Add to your diet: Bread is versatile, portable, and ready to eat right out of the wrapper. Spread with peanut butter or stuff with your favorite sandwich fillings and plenty of sliced veggies for a one-handed recovery meal. Coat with a beaten egg for French toast, or use as layers or crumbled in a casserole. Just be sure the label says 100 percent whole grain (all the grains and flours included in the ingredients should be listed as whole, not milled or refined). And don't just stick with the popular 100 percent whole-wheat breads. Try different varieties of whole grains such as barley, buckwheat, bulgur, rye, or oat.

Add to your cart: Frozen Stir-fry Vegetables

Research shows that eating a combination of antioxidants, such as beta-carotene and vitamin C, may lessen muscle soreness after hard interval workouts by reducing the inflammation caused by free-radical damage. Most ready-to-use stir-fry veggie combos offer a potent mix of antioxidants by including red and yellow peppers, onions, bok choy, and soy beans. And frozen vegetable mixes save lots of prepping time but still provide the same nutrition as their fresh counterparts.

Add to your diet: Dump the frozen vegetables right into a hot wok or skillet, add tofu, seafood, or meat, your favorite stir-fry sauce, and serve over brown rice. Or throw them into pasta water during the last few minutes of cooking, drain, and toss with a touch of olive oil. You can also mix the frozen veggies right into soups or stews at the end of cooking, or thaw them and add to casseroles. Vegetables store well in the freezer for about four months, so make sure to date your bags.

Add to your cart: Whole-grain Pasta

Pasta has long been a runner's best friend because it contains easily digestible carbs that help you restock spent glycogen (energy) stores. Whole-grain versions are a must over refined pastas because they contain more fiber to fill you up, additional B vitamins that are crucial to energy metabolism, and disease-fighting compounds such as lignans. And even better, pastas such as Barilla Plus offer whole-grain goodness along with heart-healthy omega-3 fats from ground flaxseed and added protein from a special formula of ground lentils, multigrains, and egg whites to help with muscle repair and recovery.

Add to your diet: Pasta makes a complete one-pot meal--perfect for busy runners--when tossed with veggies, lean meat, seafood, or tofu. Or combine pasta with a light sauce, a bit of your favorite cheese, and turn it into a satisfying casserole.

Add to your cart: Chicken

Runners need about 50 to 75 percent more protein than nonrunners to help rebuild muscles and promote recovery after tough workouts. And just one four-ounce serving of chicken can supply about half a runner's daily protein needs. Along with protein, chicken contains selenium, a trace element that helps protect muscles from the free-radical damage that can occur during exercise, and niacin, a B vitamin that helps regulate fat burning during a run. New studies also suggest that people who get ample niacin in their diet have a 70 percent lower risk of developing Alzheimer's disease.

Add to your diet: Chicken's versatility makes it perfect for runners with little time to cook. You can bake, broil, grill, or poach chicken in broth. Leftover chicken works well on top of salads, mixed into pasta, or stuffed into sandwiches and burritos. Fresh chicken stores safely for two days in the fridge, but can be frozen for six months or more.

Add to your cart: Frozen Mixed Berries

The colorful compounds that make blueberries blue, blackberries deep purple, and raspberries a rich shade of red are called anthocyanins--a powerful group of antioxidants that may help stave off Alzheimer's disease and some cancers. Anthocyanins may also assist with postrun recovery and muscle repair. Not bad for a fruit group that contains a mere 60 calories or so per cup. And remember: Frozen berries are just as nutritious as fresh ones, but they keep far longer (up to nine months in the freezer), making it easier to always have them ready to eat. Add to your diet: Frozen berries make a great base for a smoothie and there's no need to thaw them. Once thawed, eat them straight up or add to some vanilla yogurt with chopped nuts. Or liven up your hot or cold cereal with a big handful. You can also bake berries with a nutty topping of oatmeal, honey, and chopped almonds for a sweet treat after a long weekend run.

Add to your cart: Dark Chocolate

As a runner you deserve at least one indulgence--especially one you can feel so good about. Chocolate contains potent antioxidants called flavonols that can boost heart health. In one study, a group of soccer players had lower blood pressure and total cholesterol levels, and less artery-clogging LDL cholesterol after just two weeks of eating chocolate daily. Other research suggests that the chocolate flavonols ease inflammation and help prevent blood substances from becoming sticky, which lowers the risk of potential blood clots. But not just any chocolate will do. First off, dark chocolate (the darker the better) generally contains more flavonols than milk chocolate. Also, the way the cocoa beans are processed can influence the potency of the flavonols. Chocolate manufacturer Mars has developed a procedure that apparently retains much of the antioxidant powers of the flavonols, and their research shows just a little over an ounce (200 calories worth) of Dove dark chocolate per day has heart-healthy benefits. Add to your diet: Besides the obvious (just eat it!), you can add dark chocolate to trail mix, dip it in peanut butter (my favorite), or combine it with fruit for an even greater antioxidant punch. Just keep track of the calories. Buy chocolate wrapped in small pieces to help with portion control.

Add to your cart: Low-fat Yogurt

Besides being a good source of protein and calcium (one cup provides 13 grams of protein and 40 percent of the DV for calcium), low-fat yogurt with live cultures provides the healthy bacteria your digestive tract needs to function optimally. This good bacteria may also have anti-inflammatory powers that can offer some relief to arthritis suffers. Just look for the live-culture symbol on the yogurt carton. Add to your diet: Low-fat yogurt is great topped with fruit, granola, or nuts, or used as a base for smoothies. Plain yogurt can be mixed with diced cucumber and herbs like dill and spread over grilled tofu, chicken, fish, and other meats. Yogurt can also double as a salad dressing with vinegar and herbs. Or mix it with fresh salsa to stand in as a dip for veggies and baked chips.





Famous Runners/Inspirational Stories

I'm a Runner: Pam Oliver

[pic]

The Fox NFL reporter ran the 400 meters in college, qualifying for the Olympic Trials. By Jessica Downey Image by Jack Thompson Published 01/19/2011

Occupation: Fox NFL Reporter

Age: 49

Residence: Atlanta

When did you first start running, and what inspired you to get into it?

In seventh grade, there was a track meet. PE was my favorite class. I remember entering all these races. I ran the 100 and the 220, the relay, and I won everything. I was like, "Oh, I'm good at this." From seventh grade on I ran and played basketball and tennis. I was just a total sports fanatic. There was no sport I didn't want to be involved in, but I just happened to be a halfway decent runner.

I remember when things changed in ninth grade—that's when I realized I'm not going to win everything. I had a string there where I was completely undefeated, maybe had just lost a couple of relay races. But we moved a lot because my dad was in the military. In Niceville, Florida, there was this girl Donna who was the fastest girl in that part of Florida, and she dusted me in the 100. She blew me out. It was just embarrassing. My confidence was shattered. That was a real eye-opener, and I realized I had to take it seriously and work out a lot and not just rely on what I thought was just my natural talent. I could not run 100 meters after that to save my life.

To run in college I realized I was going to have to move up to the 400 and mile relay to be competitive. It was awful. The 400 is a rough race. To train for that, we ran so many 800 meters that you dreaded that two hours a day in college [Florida A&M University] when you train, because you knew it was going to be painful.

We were also required to run cross-country, and I was like, "Why do we have to do this?" You got it in the end, but here comes the 4 a.m. cross-country team. Training was a full-time job, but it paid off.

What do you classify as your biggest running achievement in your life so far?

I don't know what year it was, but I ran a 50 flat in the 400, and at that time that was my biggest accomplishment. Then I made All-American. I made it as an individual and then in the 4x4.

I'm fuzzy on when and where—for me it's a blur, moving around in the military and my job. But later in my life, being inducted into Florida A&M's Sports Hall of Fame was a huge achievement.

You were a star in the 400 meters, and you nearly qualified for the Olympic track team—were you torn about pursuing those talents for a career in sports journalism?

In 1984, I had the time to qualify. But just barely. And at that point it was either go work at a public-relations station for 20 hours a week or try to go to the Olympic Trials. But a million people had that baseline time. It wasn't even a desire of mine at that time. My dream wasn't to go to the Olympics; I just wanted to be solid and represent my school and myself well. But at that time I was focused on getting a job and entering the real world. Track just wasn't that important to me anymore. I was able to work while I was still in school at that public-relations station: WFSU. So it was a choice: Do I go into the real world, or do I do this other thing that really isn't that important to me? And there really wasn't a decision to be made. I had to get going and get ahead of the millions of people who were coming out of journalism and communications schools.

So I did the 20 hours a week and made up the rest by working at the JC Penney cosmetic counter. And at that point, I had no interest in training anymore.

Did you have a running hero growing up?

I just admired Wilma Rudolph in track, Althea Gibson in tennis, Arthur Ashe, Jethro Pugh with the Cowboys. My mother was a sick Cowboys fan, and I grew up in Dallas. I just knew I was going to marry wide receiver Drew Pearson.

Then it became news people: Carole Simpson was one of my favorites. Iola Johnson was like Diana Ross in Dallas. I'd run home to see her on the six o'clock news. She was so glamorous, and she gets to be where the action is and bring us the news. Walter Cronkite and David Brinkley. Lynne Sherr was one of the first wave of women in the news. Max Robinson was the first black male. But I saw Carole Simpson, and I felt anything was possible.

What is your current running goal?

My goal is to run the Little Rock Half-Marathon before my 50th birthday. I want to usher in the next half of my life in a grand way, and I want to be superfit and lean, which has gotten away from me. Those are my goals, and I hope my body lets me do that.

It's important to me. Turning 50 doesn't terrify me, but I want to set myself up with a big goal. So I'm really determined to do this.

Running Quotes

Looking for some inspiring quotes for your cross-country team, track team or running club? Inspirational running quotes can serve as great motivation to runners of all ages. These inspiring running quotes are sorted alphabetically by the author’s last name. You’ll find motivational running quotes, funny running quotes, famous running quotes, and inspirational running quotes. If you know any running quotations that you’d like to share, please submit them through our “Contact Us” page.

Cross Country: No half times, no time outs, no substitutions. It must be the only true sport.

Author Unknown

No one ever drowned in sweat.

Author Unknown

Cross Country — Finally a practical use for golf courses.

Author Unknown

Every morning in Africa, a gazelle wakes up.

It knows it must outrun the fastest lion or it will be killed.

Every morning in Africa, a lion wakes up.

It knows that it must run faster than the slowest gazelle, or it will starve.

It doesn’t matter whether you’re a lion or a gazelle

when the sun comes up you’d better be running.

Author Unknown

The will to win is worthless, without the will to prepare.

Author Unknown

In running, it doesn’t matter whether you come in first, in the middle of the pack, or last. You can say ‘I have finished.’ There is a lot of satisfaction in that.

Author Unknown

The true test of a man’s character is what he does when he knows he won’t get caught.

Author Unknown

Sunshine is delicious,

Rain is refreshing,

Wind braces us up,

Snow is exhilarating,

There’s really no such thing as bad weather,

Only different kinds of good weather.

Author Unknown

Some people don’t have the guts for distance racing. The polite term for them is sprinters.

Author Unknown

Cross Country philosophy — the faster you run the faster you’re done.

Author Unknown

It’s rude to count people as you pass them. Out loud.

Adidas ad

Those who say that I will lose and am finished will have to run over my body to beat me.

Said Aouita

Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it. The victorious performance itself is merely the demonstration of their championship character.

T. Alan Armstrong

The greatest pleasure in life, is doing the things people say we cannot do.

Walter Bagehot

It is a paradox to say the human body has no ‘limit.’ There must be a limit to the speed at which men can run. I feel this may be around 3:30 for the mile. However, another paradox remains – if an athlete manages to run 3:30, another runner could be found to marginally improve on that time.

Sir Roger Bannister

Sport is not about being wrapped up in cotton wool. Sport as about adapting to the unexpected and being able to modify plans at the last minute. Sport, like all life, is about taking risks.

Sir Roger Bannister

If I faltered, there would be no arms to hold me and the world would be a cold and forbidding place.

Sir Roger Bannister

Running is a lot like life. Only 10 percent of it is exciting. 90 percent of it is slog and drudge.

Dave Bedford

I think people can handle 150 to 200 miles a week. But something has to give somewhere. If he’s a student, how’s he going to study? He may be at the age of chasing and courtship, and that’s an important form of sport and recreation, too.

Bill Bowerman

My feeling is that any day I am too busy to run is a day that I am too busy.

John Bryant

A lot of people don’t realize that about 98 percent of the running I put in is anything but glamorous: 2 percent joyful participation, 98 percent dedication! It’s a tough formula. Getting out in the forest in the biting cold and the flattening heat, and putting in kilometer after kilometer.

Rob de Castella

Cowards die many times before their deaths, the valiant never taste death but once.

Julius Ceaser

Run hard, be strong, think big!

Percy Cerutty

The nine inches right here; set it straight and you can beat anybody in the world.

Sebastian Coe, holding his fingers up to his head

The great thing about athletics is that it’s like poker, sometimes you know what’s in your hand and it may be a load of rubbish, but you’ve got to keep up the front.

Sebastian Coe

Tomorrow is another day, and there will be another battle!

Sebastian Coe

Our greatest glory is not in never falling, but in rising every time we fall.

Confucius

To win without risk is to triumph without glory.

Pierre Cornielle

All it takes is all you got.

Marc Davis

Good things come slow – especially in distance running.

Bill Dellinger

Run like hell and get the agony over with.

Clarence DeMar

The five S’s of sports training are: Stamina, Speed, Strength, Skill and Spirit;

but the greatest of these is Spirit.

Ken Doherty

The only tactics I admire are do-or-die.

Herb Elliott

I tell our runners to divide the race into thirds. Run the first part with your head, the middle part with your personality, and the last part with your heart.

Mike Fanelli

Marathoning is like cutting yourself unexpectedly. You dip into the pain so gradually that the damage is done before you are aware of it. Unfortunately, when the awareness comes, it is excruciating.

John Farrington

Don’t bother just to be better than your contemporaries or predecessors.

Try to be better than yourself.

William Faulkner

Somewhere in the world someone is training when you are not. When you race him, he will win.

Tom Fleming’s Boston Marathon training sign on his wall

The body does not want you to do this. As you run, it tells you to stop but the mind must be strong. You always go too far for your body. You must handle the pain with strategy…It is not age; it is not diet. It is the will to succeed.

Jacqueline Gareau

You have a choice. You can throw in the towel, or you can use it to wipe the sweat off of your face.

Gatorade ad

The will to win means nothing without the will to prepare.

Juma Ikangaa

Vision without action is a daydream. Action without vision is a nightmare.

Japanese Proverb

It is true that speed kills. In distance running, it kills anyone who does not have it.

Brooks Johnson

If you run 100 miles a week, you can eat anything you want — Why? Because

(a) you’ll burn all the calories you consume,

(b) you deserve it, and

(c) you’ll be injured soon and back on a restricted diet anyway.

Don Kardong

The thing about Pre is that he ran as hard as he could every race, and if you were going to beat him, you were going to have to run harder than he did.

Bob Kennedy

When you are a up-and-coming runner in the U.S., and making some breakthroughs in distances, Pre is still the man that you are compared to. It’s always based on Pre.

Bob Kennedy

If you want to make God laugh, just try and make plans for the future.

Ron Litzler

Running is a big question mark that’s there each and every day. It asks you, ‘Are you going to be a wimp or are you going to be strong today?’

Peter Maher

I haven’t seen too many American distance men on the international scene willing to take risks. I saw some U.S. women in Barcelona willing to risk, more than men. The Kenyans risk. Steve Prefontaine risked. I risked – I went through the first half of the Tokyo race just a second off my best 5000 time.

Billy Mills

Only think of two things — the report of the pistol and the tape. When you hear one, run like hell, until you break the other.

Sam Mussabini

Mind is everything: muscle – pieces of rubber. All that I am, I am because of my mind.

Paavo Nurmi

Now if you are going to win any battle you have to do one thing. You have to make the mind run the body. Never let the body tell the mind what to do. The body will always give up. It is always tired morning, noon, and night. But the body is never tired if the mind is not tired. When you were younger the mind could make you dance all night, and the body was never tired. You’ve always got to make the mind take over and keep going.

George S. Patton

Workouts are like brushing my teeth; I don’t think about them, I just do them. The decision has already been made.

Patti Sue Plumer

A race is a work of art that people can look at and be affected in as many ways as they’re capable of understanding.

Steve Prefontaine

A lot of people run a race to see who’s the fastest. I run to see who has the most guts.

Steve Prefontaine

My whole feeling in terms of racing is that you have to be very bold. You sometimes have to be aggressive and gamble.

Bill Rodgers

Even if you’re on the right track, you’ll get run over if you just sit there.

Will Rogers

When you get to the end of your rope, tie a knot and hang on.

Theodore Roosevelt

I had as many doubts as anyone else. Standing on the starting line, we’re all cowards.

Alberto Salazar

The marathon is like a bullfight. There are two ways to kill a bull, for instance. There is the easy way, for one. But all the great matadors end up either dead or mauled because for them killing the bull is not nearly as important as how they kill the bull. They always approach the bull at the greatest risk to themselves, and I admire that. In the marathon, likewise, there are two ways to win. There’s the easy way if all you care about is winning. You hang back and risk nothing. Then kick and try to nip the leaders at the end. Or you can push, challenge the others, make it an exciting race, risking everything. Maybe you lose, but as for me, I’d rather run a gutsy race, pushing all the way and lose, then run a conservative, easy race only for a win.

Alberto Salazar

It is a rough road that leads to the heights of greatness.

Seneca

Listen to your body. Do not be a blind and deaf tenant.

Dr. George Sheehan

The long run is what puts the tiger in the cat.

Bill Squires

Do a little more each day than you think you possibly can.

Lowell Thomas

I prefer to remain in blissful ignorance of the opposition. That way I’m not frightened by anyone’s reputation.

Ian Thompson

Believe in yourself, know yourself, deny yourself, and be humble.

John Treacy

Good judgment is the result of experience. Experience is the result of bad judgment.

Mark Twain

Stadiums are for spectators. We runners have nature and that is much better.

Juha Vaatainen

Dream barriers look very high until someone climbs them. They are not barriers anymore.

Lasse Viren

Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome while trying to succeed.

Booker T. Washington

Running is real and relatively simple — but it ain’t easy.

Mark Will-Weber

Once you’re beat mentally, you might was well not even go to the starting line.

Todd Williams

We are different, in essence, from other men. If you want to win something, run 100 meters. If you want to experience something, run a marathon.

Emil Zatopek

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