How do we get rid of the pain and keep it away? The best thing to do is stop training until the pain goes away. To help speed up the healing process you can take anti-inflammatory meds, icing the shin splint, or light massage. Once the pain is gone the next step is to strengthen the area. First you can walk on your heals for short periods of time. Start with 15 to 30 seconds once a day and gradually add time. You can also sit on a chair with some canned goods in a sock. Place the sock on the toe and gradually lift your toe upward. Do a couple sets of 10 with this motion.

Once you are running again start at 50% of your previous volume and gradually increase your mileage. If possible try not to land on the heel as hard. You can get the feeling of this if you go to a gradual downhill on grass and run briskly down the hill. I would also go to your local running store and make sure you are wearing the appropriate shoe and change out shoes every 300 to 500 miles. Finally, you need to stretch the shin. One stretch is to place a towel on your toe in the sitting position and slowly pull up. Make sure you do not get to the point of pain though. To learn more stretches you can go to Running Stretches and Running Tips DVD.

My own running has gone quite well. I am averaging between 60 to 65 miles a week and doing a couple hard runs each week. I recently ran a Masters PR of 15:49 for 5000 meters at Kent State. I will running an indoor 5000 meter race soon and excited about it.

If you have any questions or topics you would like for me to talk about Email them. Until next time, have a Great Run. Sign up for my newsletter for more tips.
Thanks,
John
TheRunnersGuide
Marathon Pace Chart

15 Running Stretches and 10 Running Tips DVD.

* 15 Running Stretches

* 10 Running Tips

* How long to hold a stretch

* What to eat before you race

* How to motivate yourself

* When to replace running shoes

* Healthy eating habits

* Common running mistakes

* How to prevent injuries

* How to improve running form

* and much more!!!

To learn more you can go to Running Stretches DVD.

If you have any questions or topics you would like for me to talk about Email them. Until next time, have a Great Run. Sign up for my newsletter for more tips.
Thanks,
John
TheRunnersGuide

1. Stay close. Whether you run at a gym or in the great outdoors, you should find somewhere near your home, office, or another convenient location. If you don’t have to go out of your way to run, you’re more likely to actually do it.

2. Mix it up. One challenge many runners face is boredom. You’re more likely to get bored if you run in the same place over and over. If you run outdoors, find several different routes you can take and alternate where you go. If you run indoors, try running on a treadmill where you can see a T.V. rather than a track.

3. Take the right path. More important than where you run is what you run on. The best possible material to run on is soft, but smooth; like a treadmill or an indoor track. If you are running outside, where you run depends on your problems. If you have issues with stress on your knees and other joints, you should avoid concrete because it is very rough on your body. Running on a dirt path is softer and less harsh, but you risk tripping and hurting yourself on uneven terrain.

To learn more you can go to variety to your running workouts or go to my forum and ask a question and I will address it personally.

If you have any questions or topics you would like for me to talk about Email them. Until next time, have a Great Run. Sign up for my newsletter for more tips.
Thanks,
John
TheRunnersGuide

1. Get an official race flyer. If you get your information from another source, there’s a chance you’ll get the wrong info. Having a flyer will ensure you have the right time and place, along with all the other important details.

2. Pack the night before. Many races start very early in the day. Instead of rushing to pack that morning, get your stuff together the night before. This will keep you from forgetting something and will make you less stressed right before the race.

3. Bring safety pins to attach your race tags.

4. Bring toilet paper; you never know if they’ll have it or not.

5. Don’t try new stuff on race day, you’ll probably regret it. Test new shoes and other products during practice first.

6. Thank the race volunteers who help you. You should also consider volunteering at races you’re not running in. It can help you meet people and gain respect from the community.

7. Don’t take a race too seriously. If running stops being fun, you’ll stop wanting to do it.

To learn more you can go to race day preparation or go to my forum and ask a question and I will address it personally.

If you have any questions or topics you would like for me to talk about Email them. Until next time, have a Great Run. Sign up for my newsletter for more tips.
Thanks,
John
TheRunnersGuide

· Get enough support. A good pair of running shoes should feel snug all around your foot. This means that your whole foot is being supported. If you can’t find a pair of shoes with the right support, buy some orthotic inserts.

· Examine the shoes. Besides trying on the shoes at the store, you should look and feel the shoes as well. Check to see if they feel strong and well made. Also check for padding and other shock absorption factors.

· Get the right size. Many people think about how their arches feel in shoes and totally ignore their toes. To avoid toe damage, get shoes that are half an inch longer than your farthest reaching toe. Also, since your feet spread out as you walk and stand during the day; try to shop for shoes at night when your feet are bigger.

· Don’t use worn out shoes. Shoes eventually lose their ability to absorb shock after about 400 miles. Keep track of your mileage and replace your shoes accordingly. You may need to replace them more often depending on your running style.

To learn more you can go to how to buy running shoes or go to my forum and ask a question and I will address it personally.

If you have any questions or topics you would like for me to talk about Email them. Until next time, have a Great Run. Sign up for my newsletter for more tips.
Thanks,
John
TheRunnersGuide

Drink lots of water. If I could give any beginning runner one tip, this one would be it. All the sweat you produce when you run is water leaving your body. If you are a heavy sweater, you could lose up to 5% of your body weight on a run, causing painful cramps as well as other problems. Bring water on your runs and make sure to drink it.

Stretch. Don’t skip stretching before and after every run.

Eat right. If you continually get cramps, you may be deficient in potassium, sodium, calcium, or magnesium. Try eating healthier.

Watch for triggers. Not everyone gets cramps for the same reason. Pay attention to what you do and the level of your cramps. You may find you can’t eat too closely to your run, or that something else is increasing your cramps.

Practice deep breathing. Not only will this help you feel better, the more you concentrate on your breathing, the less you concentrate on the pain.

To learn more you can go to diet and nutrition for runners or go to my forum and ask a question and I will address it personally.

If you have any questions or topics you would like for me to talk about Email them. Until next time, have a Great Run. Sign up for my newsletter for more tips.

1. Eat breakfast everyday when losing weight. Even if it’s a piece of toast with some jelly. It’s important to get your body the right nutrients to get your day started properly.

2. Try to eat every 3 to 4 hours. I normally eat four to five times a day. It curbs your appetite so you don’t feel the urge to eat to much at supper. I try to have a piece of fruit or a bagel with me while I am at work.

3. Eat a balanced diet. With our busy lifestyles this can be tough, but with some planning it makes it easier.

4. Stay away from fast-food restaurants. Most of these foods contain loads of calories and fat. If you are forced to eat at one of these places don’t super size the meal.

5. Drink water or low fat milk at most meals. I stay away from pops and fruit juices because they can be loaded with calories. Water helps with recovery, so it’s important to drink water often. I normally carry a water bottle with me all-day to keep myself hydrated.

6. Don’t be fooled by sports drinks, energy and granola bars. They contain many calories and it’s real easy to load up on these items after a run.

7. Exercise daily. If you run every other day it’s a good idea on the off days you go out and walk or ride a bike. Keep your body active and let the body burn those calories on a daily basis.

8. If you are trying to lose weight have a goal and make sure you gradually lose the weight. Most people want things now and find it difficult to be patient. It takes time for the body to lose weight. If you want to lose 10 pounds have a goal of three to four months to lose it.

9. Have a training partner you can talk to when it gets tough. At some point it will get difficult. If you have somebody that you can talk to during these times it helps immensely.

10. Imagine yourself wearing those new pair of jeans. Go out and buy them and have them someplace where you can see them if you have a weak moment.

To learn more you can go to diet and nutrition for runners or go to my forum and ask a question and I will address it personally.

If you have any questions or topics you would like for me to talk about Email them. Until next time, have a Great Run. Sign up for my newsletter for more tips.
Thanks,
John
TheRunnersGuide

Prevention:
1. Don’t wear just any old socks; get one’s made especially for running. A good pair of running socks are made of materials less likely to absorb moisture and cause blisters.

2. If you get blisters on your toes, try wrapping them in micropore tape before long runs or races.

3. Apply a product called bodyglide to your feet. It prevents blisters and helps to protect the skin.

Treatment:

Drain the blister using a needle and cotton to absorb the liquid. You can also drain it by removing the fluid with a hypodermic needle.
Apply an antiseptic or antibiotic cream and cover with a bandage to prevent infection.

To learn more you can go to running shoes for runners or go to my forum and ask a question and I will address it personally.

If you have any questions or topics you would like for me to talk about Email them. Until next time, have a Great Run. Sign up for my newsletter for more tips.
Thanks,
John
TheRunnersGuide

If you receive a stitch while you are running, stop immediately and place your hand on the right side of the stomach and push up and move the liver slightly. Make sure you breathe in and out evenly while you are pushing up. Do this until the pain is gone and you feel comfortable to run.
Here are a few tips to help you prevent side stitches.

1. To prevent a side cramp, take deep breaths evenly while running and try to breathe out when your left foot hits the ground.
2. Eat a light meal three or four hours before you run. This will help with having nothing in your stomach and decreasing the chances of a stitch.
3. Stretching the core is also important. Raise your right arm up and lean toward the left side for 15 to 20 seconds. Then stretch the other side doing the same exercise.
4. Make sure you hydrate well before the race. Take in your last drink about an hour before you run. Making sure you hydrate before you run will help prevent cramps.
5. Warm up properly before you run. Make sure you jog lightly for a mile before you run a tempo run or a race.

To learn more you can go to breathing exercises for runners or go to my forum and I will address them personally.

If you have any questions or topics you would like for me to talk about Email them. Until next time, have a Great Run. Sign up for my newsletter for more tips.
Thanks,
John
TheRunnersGuide