Tag Archives: leg

Running Tip : Cause and Treating Leg Cramps

What are the cause of leg cramps?

Most experts attribute cramps in the calf or other leg muscles to dehydration or fatigue. If you get a cramp, massage the area, and resume running at a slower pace.

If you watched the 2008 Beijing women’s Olympics you might have seen Paula Radcliffe stopping, I guess twice or thrice to stretch and massage her legs. So don’t be afraid to make a stop to give yourself a first aid.

How to prevent leg cramps

To help prevent cramps, drink 250ml of fluid an hour before a run and slow your pace or take more frequent walk breaks from the start of your run.

The best way to prevent leg cramps is experience. The more distance you run in training the stronger your body gets. When your body is strong it takes longer before you get fatigued.

To beat fatigue keep training consistently.

Running : Ankle Injury : Cause and Treatment

An ankle injury is also known as an ankle sprain, twisted ankle, rolled ankle, ankle sprain  injury or ankle ligament injury. An ankle injury  is an injury to one or more ligaments in the ankle, usually on the outside of the ankle.

Purpose of ankle ligaments

Ligaments are bands of tissue—like rubber bands—that connect one bone to another and bind the joints together. In the ankle joint, ligaments provide stability by limiting side-to-side movement.

Cause of Ankle Injury

In running, ankle injury result from a sudden twist or a blow that forces the ankle joint out of it’s normal position. This commonly happens when running on uneven surfaces. Runners who run on trails tend to suffer more from ankle injuries. Running on worn out running shoes can cause a twisted ankle.

Signs and Symptoms on Ankle Injuries
The signs and symptoms of ankle injuries may include: Pain, Swelling, stiffness and difficulty when walking.

Treatment of Ankle Injury

1. Rest – take a break from running

2. Ice – to help reduce swelling

3. Bandage (compression) – bandages gives the ankle support and helps reduce swelling, pain and further injury.

If the pain doesn’t go away, see your doctor

My Running Mantra at 2008 StanChart Nairobi Marathon

For 2008 marathon I have chosen “Pain is only temporary, Keep  going”. I chose it because I will be attempting to run my first sub three hours marathon and I will need lots of perseverance to stick on my pace of 4 minutes per Km.

Elite Runners Mantra

Having a mantra during a marathon can help you get to the finish line. Even the pro have their’s, Kara Goucher 2008 NYC Marathon rookie, will rely on “Mind Over Mileage” to cross her first finish line, 26.2 miles away. While Paula Radcliffe will be chanting  “Concrete, Meet Courage,” as she returns to NYC to defend, to conquer.

Never underestimate the power of words. Just look at the rise of Barrack Obama, by mastering the perfect words he has charmed his way on a path to the white house.

 

End of the 9th Week of Marathon Training : Recovering From Long Run

After running 42Km last week, I decided that was my last long run. At the end of the run my body felt too tired and I could not imagine doing a similar run with less than a month to go before I run 2008 StanChart Nairobi marathon.

Sometimes, less is better, if you run too much you risk getting fatigue.

This last week I have been focusing on recovering from the over exertion of that long run.

Recovering from a long run

  1. I did not do any serious running during the week, just two jogs to remind me am still supposed to run a marathon.
  2. My ankles, feet and calf were sore. I have been treating them with ice, massage, stretching and using anti inflammation spray.
  3. Stepping up on my food intake, especially proteins and fruits to help in body recovery.

Am not carrying any running injury at the moment and my only concern now is how to treat my tired legs.

Women’s Running Book: Get Started And Training For Any Distance

Get Started, Stay Motivated, Lose Weight, Run Injury Free Be Safe and Train for any Distance

woman.jpgAn interesting book I have come across is Runners World Complete book of women running.

More than 10 million women across U.S.A now identify themselves as regular runners. In response to the dramatic increase in the number of women in the sport, Dagny Scott Barrios and the experts at Runner’s World have created this singular guide—where women will discover how to:

Train for any race, from a 5K to a marathon
     • Eat nutritiously and for maximum energy
     • Lose weight permanently
     • Deal with self-consciousness and body image
     • Run during pregnancy and through menopause
     • Choose the best clothes and accessories
     • Run anywhere safely
     • Prevent and treat injuries, especially those that women are   most likely to encounter

With clear photographs, running sidebars, and testimonials from women runners of all ages and abilities, this comprehensive resource provides the most current practical advice available anywhere for women runners of all levels.

To get yourself a copy of this useful book see Complete book of women running at Amazon stores 

Benefits of Leg Stretching

You can learn alot by observing! One evening I was watching a TV interview of  Hicham El guerrouj, the Maroccan Middle distance runner when I saw him do the following leg stretch.

Picture courtesy of chinese holistic health exercise

This is my favourite leg stretching exercise. The benefit of this leg stretching exercise is that you stretch the arms, legs and the back at the same time.

Benefit of this leg stretch

1. Relieves leg pain and lower back pain

2. Reduces risk of injury

3. Opens important energy channels from your spine to your feet.

4. You get the benefit of working three muscles at the same time. Saving your precious time

One important thing to remember when stretching, “Stretch slowly, gently & smoothly”