Ten Quick Fixes to Save Your Running Knees and Joints Long Term Sports Articles | October 27 Wholesale College Jerseys , 2004 1.Take at least 1-2 rest days per week. This means no impact giving your joints a rest from the pounding forces that running ... Less ... runners may need 2-3 rest days per ...
1.Take at least 1-2 rest days per week. This means no impact giving your joints a rest from the pounding forces that running produces. Less experienced runners may need 2-3 rest days per week.
2.Perform no more than 1-2 "break through" or high intensity interval work outs per week. Speed work puts more stress and the body, and requires more recovery time. This type of work must performed prescriptively and carefully. Try to schedule your speed work or intervals work outs the day prior to a rest or recovery day.
3.Train in 2-3 day cycles, with a rest or recovery work out in between cycles. This allows your body to adapt to the stress of training. Some athletes will need more rest and less training Wholesale Jerseys China , especially as intensity increases.
4.Change your shoes out frequently. A good rule of thumb is at least 3x per year for a high volume runner. You may want to write the date you purchased your shoes in permanent ink on your shoes for reference. Buying shoes is expensive, but so is your insurance deductible.
5.Take the supplements Chrondroitin Sulfate and Glucosamine. I don't recommend a lot of supplements, but this combination has shown promise in clinical studies Wholesale Jerseys , and in control groups of people suffering from knee pain. One works as an anti-inflammatory; the other helps regenerate cartilage. I know of several orthopedic surgeons who are recommending the supplement to their patients. It is definitely worth a try.
6.Increase your volume of endurance training by less than 10% per week. Bringing your mileage up too quickly is a sure fire way to promote injury. Your body adapts to stress (training), compensates for it, and builds or gets stronger. If you put too much stress on your body Cheap College Hockey Jerseys , it can't compensate and breaks down further instead of getting stronger.
7.Listen to your body. In my experience your body gives you an indication that you are about to sustain an overuse injury. This may be in the form of a slight or nagging pain. If you stop training at that point, you will more than likely be all right after a bit of rest. If you try to push through the pain you may end up with a more serious injury.
8.Periodize your training. Periodization means training in specific cycles that move towards a goal (race). Your training moves from the general to the specific and from low intensity to higher intensity as you approach your peak. The implications are that you only perform your most intense work late in the season near your goal race or peak. This means less stress on the body throughout the year because you are not performing high intensity training all year long. Have a licensed running coach work with you on an annual training plan.
9.Perform strength exercises to keep your knees strong. One of the more common overuse injuries is "runner's knee." This can be caused by a patella tracking problem, much like a tire that is out of alignment. By keeping your quadriceps strong you can prevent this condition. If you are an endurance runner you do not need to overwork these muscles or use a lot of weight Cheap College Baseball Jerseys , but light strength work performed correctly can help prevent injury.
10.Cross train. One of the benefits that multi-sport athletes have over runners is that they are able to perform swim and cycling work outs in between run work outs. This helps reduce the stress caused by the pounding of running, but the athlete still receives the aerobic benefit of training. A good time to cross train is when you have a recovery work out scheduled or a low intensity work out. If you use a heart rate monitor you can stay in the same heart rate zone as your run work out. Swimming, cycling Cheap College Football Jerseys , stepper, elliptical trainer, or even hiking are all good examples of cross training work outs. Article Tags: Work Outs
Building a deck
Here are the pros and cons of natural wood versus man-made composites for deck materials.
Right before spring starts Cheap College Basketball Jerseys , my company always gets a lot of calls from homeowners about building new decks. When the conversation comes to the question of what materials to use, it comes down to one question: wood or composite?
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The first thing to know about choosing a deck material is that all decks use treated lumber for the framing, which is the structural part of the deck that you don鈥檛 usually see unless you鈥檙e underneath it. So the decision process usually involves only the materials that will make up the decking surface and railings.
Natural vs. composite decking materials You have two main categories of deck materials to choose from: natural wood or manmade products 鈥?but there are lots of options within each of these categories. The most popular wood products are treated lumber and cedar. Other species of wood such as redwood and hardwoods like Ipe Cheap College Jerseys Wholesale , jutoba and tigerwood are also used on decks, but not nearly as often. Manmade deck material products include composites, PVC and vinyl from manufacturers such as Trex Cheap Wholesale College Jerseys , Fiberon, Timber Tech and Azek.
The majority of decks built today are made of wood. The main reason people choose wood is for the initial cost savings. The main reason people choose composite or manmade deck materials is for the low maintenance required.
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