Is Running a Weight Bearing Exercise?

Is Running a Weight Bearing Exercise?

Overview

Running is renowned for its cardiovascular and calorie-burning effects. However, it is also a weight-bearing exercise, which is any activity that works your bones and muscles against gravity. Weight-bearing exercise stresses your bones, which increases bone density and wards off osteoporosis, or "brittle-bone" disease. However, despite its benefits, running can also contribute to health problems.



Benefits of Weight-bearing Exercises

By building strong bones and reducing your risk of osteoporosis, running reduces your likelihood of falls, broken bones and fractures as you get older. Running might also make you less likely to become disabled as hip fractures from osteoporosis leave about 50 percent of patients unable to walk without help. Beyond its bone-building and heart-healthy benefits, running will also improve your muscle strength, coordination and balance.



Risks

Running can cause a variety of injuries such as hip and knee pain, low back pain, shin splints and muscle strain. You may also suffer injuries to your Achilles tendon or feet, such as plantar fasciitis, which causes pain at the bottom of your heel. Running injuries are often due to over training, going too fast too soon, improper technique, improper footwear and strength and flexibility problems, according to "A Quick Look at Running Injuries" published in "Podiatry Management."



Recommended Frequency

The Centers for Disease Control and Prevention recommends doing 15 to 30 minutes of vigorous aerobic exercises, such as running, five days a week. Generally speaking, running rookies can complete 10 minutes and gradually increase their time by three minutes every few days, according to the University of Rochester. If you are running at an adequate intensity, you won't be able to say more than a few words without losing your breath.



Tips for Getting Started

If you are not used to running, consult your doctor before getting started, even if you do not have osteoporosis. Always spend at least 10 minutes warming up with an activity such as slow walking. Follow your runs with a cool-down period that includes slow walking for five to 10 minutes and stretching. If you feel pain, take a break from running for a few days and do other weight-bearing or aerobic exercises such as weight lifting, walking or stair-climbing.



References

Dietary Guidelines for Americans 2005: Appendix C. Glossary

PubMed Health: Osteoporosis

University of Arizona: Bone Builders - Exercise

University of Rochester: Running Safely

"Podiatry Management"; A Quick Look at Running Injuries; Stephen M. Pribut, D.P.M.; January 2004

Centers for Disease Control and Prevention: Physical Activity for Everyone



Photo Credit

Jupiterimages/Brand X Pictures/Getty Images About this Author

Kay Uzoma has been writing professionally since 1999. Her work has appeared in "Reader’s Digest," "Balance," pharmaceutical and natural health newsletters and on websites such as QualityHealth.com. She is a former editor for a national Canadian magazine and holds a Bachelor of Arts in political science from York University.





Read more: http://www.livestrong.com/article/393472-is-running-a-weight-bearing-exercise/#ixzz1NIDBdufk

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The Coin Toss

By Anne Brennan

Six years ago I ran my last triathlon. It was one of those amazing days when everything came together.


I had been terrified about the swim before the start. First, because it was my first open water swim without a wetsuit and second, because as I stepped in the water a snake slid across my ankle. But the swim went perfectly. I wasn’t throttled by other swimmers, I didn’t go off track like I had in past races and I came out of the water feeling strong.



I had been timid about the bike leg. The night before the race Blaise and I drove the bike course and my stomach churned. How was I going to handle these hills? All of my training for the race had been on a trainer in the basement. I was sure I was not prepared.


But on race day I knew what to expect. I hit the first hill perfectly poised to really take it on and every hill after that felt just as easy. Although I was passed by a couple of bikes in the first couple of miles of the bike leg, I passed cyclists from that point on and came off of the bike with legs that felt fresh and ready to go.


But here is the most amazing part. I tell people that I love triathlons. I tell them that I love the fact that my swim is pretty good because I come out of the water pretty strong, have fun on the bike even though I get passed by a lot of riders there and then get passed by everybody else on the run.


But this time it was different. I went into the run feeling strong. The run portion was a trail run, three loops of a single track trail and I didn’t get passed once.

From start to finish it was a great day. But that was six years ago. Next weekend I go into my first triathlon in six years, the first triathlon since having my bonus baby and starting a career as a freelance writer. I would like to say that I know what to expect. But do we ever really know what to expect?


Races are funny that way. You can go into it expecting to come out triumphant and completely bonk or you can go into it expecting nothing and come out feeling like a million dollars. This coin toss bothers me.


Because it bothers me, I am choosing to believe that maybe it isn’t a coin toss. Yes, there are areas of the race I can’t control. The weather might not cooperate. The water may be freezing or I might get my goggles knocked off mid-swim. I might get a flat or have to repair a chain. My legs might just not have anything left by the time I get to that portion of the race. All of this is true.



But… and I would like to think that this is a big BUT…But, I have trained for this race. I have worked with Coach Jeff and Coach Diane and I have followed their instructions. I have figured out my nutrition and I have prepared for the most likely bike failures. I have run bricks for the first time in my training life. I have worked hard and I feel strong.



It is that last thing that makes me feel better. I feel strong. I am not going to crush any records out there. I might not even PR out there but I feel strong. I feel like it can be a good day and I hope that the confidence from that strength is the deciding factor in my day.



I won’t deny that it is still a coin toss, it always is. Whether it is a 5k fun run or my target marathon, I am always aware that I am not completely in control of my racing destiny. The best I can be is prepared and this time, thanks to a great coach, a supportive husband who has cleared my plate so I could get it done, and the fact that I really enjoyed the training this time, I believe that I am

You can find Anne at http://www.annsrunningcommentary.com/?p=653

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VO2 Max & Norms For Testing

VO2 max is a predictor of cardiovascular fitness. There are a variety of tests used to assess VO2 max. The norms and explanation for the tests are http://runnergirltraining.blogspot.com/2011/03/vo2-max-norms-for-testing.html

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No Longer the Frumpy Runner

Posted on April 26, 2011 by Ann Brennan

When I started running I wore big baggy shirts to hide my body. My hair was cut so short that didn’t give it a second thought. In short, there was nothing attractive about my running self.


This went on for several years until one day I realized that by looking messy, by not putting thought into what I looked like I was beating up on myself a little bit. I was going back to those days as a child when the family would describe me as the smart nerdy one and my sister as the pretty one. By wearing the asexual clothing and chopping off my hair I was reinforcing the idea that I am not the pretty one. Why bother trying to look attractive?


So slowly I changed the way I dressed. I bought cute running clothes that I looked forward to wearing. I let my hair grow out into a style that was less severe. Instead of starting my runs feeling negative about myself I began standing taller. I began to think of myself as an athletic woman instead of a messy fat girl.


Though I don’t wear make up or do my hair before a run and nobody would ever accuse me of being girly, I do find myself searching out the latest in attractive running gear. I switched from running shorts to running skirts. I buy tops that are cute enough to wear around all day because as a mom I often have to wear my running clothes around all day searching for the moment I will actually have time to run.



It was in this search for pretty athletic wear that I came across Sweaty Bands. To be honest, I first bought them for my tomboy of a daughter. Her bangs were so long she needed to pull them back, but a traditional hair band didn’t work for her because she plays soccer. She needed something that would stay in place and wouldn’t get in the way of heading the ball into the goal. More importantly she wouldn’t wear anything too girly. We started Meg on solid colors and ones that had soccer balls printed across the front. Since that time she has grown to like them so much she has picked them out for herself, each purchase becoming just a little more girly.


After seeing the Sweaty Bands on my daughter I have adopted them for myself. Instead of pulling my hair back into a severe ponytail I add a little flair with a variety of these cute little bands.


I don’t know that any of these things make me the pretty one, but I do know they make me stand taller. Feeling less frumpy gives me just a little boost of confidence and sometimes it’s that little boost that gets me out the door.


Thanks to the wonderful crew working the Sweaty Bands booth at the Boston Marathon Expo, I have two beautiful Sweaty Bands to give away to my readers. The first one is black with 26.2 printed in white running across the band. The second, which I would love to keep for myself but will pass along to one lucky winner, says LIVE – LAUGH – RUN and is blue with pink writing.


To enter my first ever giveaway leave a comment on this post. You can share your thoughts on fashion and running or you can just say I wanna win these cool bands. You can earn up to five extra entries by doing the following –


1. Follow me on Twitter – then come back here and tell me you are following me.

2. Follow my Ann’s Running Commentary on Facebook – then come back here and tell me you are following me.

3. Tweet “I just entered to win a Sweaty Band at www.AnnsRunningCommentary.com” – then (are you seeing a pattern here?) come back here and let me know you did it.

4. Enter the same message on Facebook – and (repeat after me) then come back here and tell me you did it.

5. And just because I am feeling extra generous if you are already a member at Daily Mile put the same message on your Daily Mile profile. If you are not a member join using this link Daily Mile – and come back here and let me know you have done it.



The drawing will take place on Sunday, May 1st.

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Athletics: Nearly 7,000 to Compete in Fourth Annual Cox Providence Rhode Races This Weekend

Athletics: Nearly 7,000 to Compete in Fourth Annual Cox Providence Rhode Races This Weekend


 Biggest Losers Mark Kruger & Jay Kruger Among Those to Compete in Cox Sports Marathon & Eident Sports Half Marathon, May 1 in Providence
Providence, RI -- Nearly 7,000 runners are expected to converge in Providence, April 30- May 1 to take part in the 2011 Cox Providence Rhode Races. This weekend long-event features the Cox Sports Marathon, Eident Sports Half Marathon, Shape Up RI 5k and the inaugural Munroe Dairy Kids Race.


"The city of Providence is pleased and honored to host the fourth annual Cox Providence Rhode Races," said Providence Mayor Angel Taveras. "Runners who are coming from near and far are sure to enjoy the course, the spirited competition and time well-spent in our state's incredible Capital City."

The fourth annual Cox Providence Rhode Races kicks off on Saturday, April 30 at Roger Williams Park with the Shape Up RI 5k at 7:30 a.m. Then Dora & Diego will be on hand to launch the inaugural Munroe Dairy Kids Marathon at 8:45 a.m.

Cox Providence Rhode Races weekend continues on Sunday, May 1 in Downtown Providence. Runners, ranging in age from 13-78 years-old, are coming from as far away as Austria, Puerto Rico, Canada and Great Britain to compete the the Cox Sports Marathon and Eident Sports Half Marathon on Sunday. Both races showcase Providence and its surrounding communities.

The highlight of the weekend is the Cox Sports Marathon. A 2012 Boston Marathon qualifier, the Cox Sports Marathon runs through the capital city and scenic East Bay.

The 26.2 mile race kicks off at 8 a.m. on Exchange Terrance, next to Burnside Park (adjacent to Kennedy Plaza) in Downtown Providence. The course will wind through downtown and head out to the East Side. Runners will continue to Gano Street, past India Point Park, over the Henderson Bridge and continue on to the East Bay Bike Path. The course continues through Barrington to the YMCA. Runners then head back towards Providence, via the East Bay Bike Path and then continue over the Washington Bridge back through India Point Park towards the Capital City. The marathon concludes on Exchange Terrace in Downtown Providence.

The Cox Sports Marathon and Eident Sports Half Marathon begin at 8 a.m. on Exchange Terrace. Full course descriptions of all races are located at www.coxrhoderaces.com.

Among the notable participants include:

"Biggest Losers" Mark Kruger and Jay Kruger - Season 5 "Biggest Loser" contestants Mark and Jay Kruger will participate in the Cox Providence Rhode Races on Sunday. Mark lost 129 pounds and his brother Jay dropped 103 pounds when they competed on the NBC show in 2008.


Mark, the Season 5 finalist, will appear at the Cox Providence Rhode Races Health & Wellness Expo at the RI Convention Center in Providence on Saturday, April 30, 10-12 p.m. He will compete in the Cox Sports Marathon Sunday. Jay will participate in the Eident Sports half marathon.


Josie Hubschman -- The Brown University senior from Greenwich, CT is running the Eident Sports half marathon in honor of her dad, Henry Hubschman, who lost his 13-year battle with cancer in Jan. A member of Leukemia Lymphoma Society's Team in Training, Josie has currently raised more than $40,000 -- the most any marathon runner in RI has ever raised for the Leukemia Lymphoma Society.


Chris Geagon -- Once homeless and an abuser of drugs and alcohol, Chris has turned his life around. The owner of Main Street Fitness in Warren, RI, Chris is running the Cox Sports Marathon to raise money for Crossroads RI.
John Gallo -- A teacher at Hope High School, John is running the Cox Sports Marathon in an effort to raise money for one of his students whose mom is battling brain cancer. This initiative is part of the newly launched Hope for Hope, which is designed to support families in need at the high school located on Providence's East Side.

Back on My Feet - Back on My Feet, is a nonprofit organization that promotes the self-sufficiency of homeless populations by engaging them in running as a means to build confidence, strength and self-esteem.
More than 60 members of the Boston BoMF chapter, which just launched a year ago, will participate in the Cox Providence Rhode Races. http://www.backonmyfeet.org/


One of BoMF resident members, Karl Holen, who is currently serving in the reserves, was the Honor Guard for Dennis Poulin. Back on My Feet has decided to dedicate their participation at the Cox Providence Rhode Races to Spc. Poulin.



Dreamfar High School Marathon Team - The first high school marathon team in New England, the DreamFar Team will bring 80 members to Providence on Sunday to compete in the Cox Providence Rhode Races. The program's mission is to train athletes of all abilities in a variety of sports and help them achieve their dreams.



Carrie Wesolowski -- A member of Team Lung Love, Carrie became a lung cancer advocate after losing her Dad to Stage 4 non-small cell lung cancer on May 29, 2009. She will run the Cox Sports Marathon Sunday in her dad's memory. Carrie was one of over 75 advocates from around the country who participated in the Capitol Forum last February to advocate on Capitol Hill on behalf of the recently introduced Lung Cancer Mortality Reduction Act of 2011.

There is still time to register for the Cox Providence Rhode Races. Runners can register at the Health and Wellness Expo at the RI Convention Center, April 29, 1-7 p.m., Saturday, April 30, 10 a.m. -- 5 p.m. On race day, Sunday, May 1, registration will be open from 6:30- 7:30 a.m. at the RI Convention Center.

Cox Communications is the Title sponsor of the Cox Providence Rhode Races. Charitable partners include Cox Charities New England, The Leukemia & Lymphoma Society Team in Training, American Cancer Society, Lung Cancer Alliance, National Multiple Sclerosis Society, Melanoma Foundation and the March of Dimes.


About Eident Sports Marketing

¨Eident Sports is a full-service event management and sports marketing company based in Providence, Rhode Island. Eident has several properties in the region, ranging from turn-key sporting events to sponsorship sales alliances with key partners. For more information on Eident's events and offerings, please visit www.eidentsports.com.


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The truth about our Potential

The truth about our Potential



by Kevin Eikenberry on April 20, 2011

in Developing Others,Leadership,Learning


On April 18, 2011, Geoffrey Mutai broke the Marathon record in Boston (though it doesn’t officially stand yet as the World record, a detail not important of this post – this isn’t a sports blog after all!), running the 26.2 miles in 2:03:02. This record time equates to about 4:43 for every mile for over 26 miles!

Looking at the results from this week’s Boston Marathon showed me something even more interesting than the incredible speed of the world class runners. Here it is:

23.41% of those who started the race were over 50 years old (and their % of finishers roughly matches the overall % of the field).
You have to run a qualifying time to even compete in the Boston Marathon, and over 23% of those people were over fifty years old.

Even as a non-runner these times are amazing to me.

Geoffrey Mutai said after winning the race, “When you trust yourself you can make it.”
Read Mutai’s words again:

“When you trust yourself you can make it.”


If you don’t get it yet, this post isn’t about running.
I wrote it to remind you of the truth about your potential.

It is greater than you think – and your trust in yourself plays a big part in you tapping into, finding and unleashing that potential."

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Success in Life

Team Beachbody - Macfit & Friends - Welcome all! - Connect: Message Boards: "I want to remind you that success in life is based on hard slogging. There will be periods when discouragement is great and upsetting, and the antidote for this is calmness and fortitude and a modest yet firm belief in your competence. Be sure that your priorities are in order so that you can proceed in a logical manner, and be ever mindful that nothing will take the place of persistence.

- Publisher and philanthropist Walter Annenberg in a letter to his son"

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