Running and your body.

 

Your heart.

 You do not have to be a physiologist in order to benefit from running. It is important however, to know a few things about how your body works, so that you can maximise your training and do so as safely as possible. 

Your hear beats on average 60-70 times a minute, 100,000 times a day, and more that 35 million times a year. It sends blood to every part of your body, it is considered the seat of emotion, and our personality. It aids in cleansing the body. The beating of a our heart, is actual the muscle contracting, the left ventricle sends pout highly oxygenated blood in to the aorta.. The arterial network, then sends this blood to the tissue. As we exercise, we use oxygen and energy, our blood system, delivers new energy and oxygen and takes away the waste, especially carbon dioxide.  The burning and aches that we experience when we run, is when our body exceeds the use of oxygen, basically our cells are burning oxygen faster than we can repair it. Wastes start building up, which lowers the ph of our blood. This is lactic build up.  This is anaerobic training, and can only be only be sustained for a short time. Aerobic training can be maintained for longer, as we are ensuring that our body has enough oxygen and is not being over taxed. The great thing is that we can extend our limits, training increases our lactic tolerance, our aerobic and anaerobic capacity, and operate more efficiently. This is why after running the same distance after a few weeks, we find it easier.  Know the pace that you are comfortable at and use this to determine the pace of a run, faster pace for shorter runs, and at it for longer. After a while, you will be very accurate at guessing your running pace.

 How many times a week should I run.

 To maximise the benefits from running it is advisable that you run at least three times a week, otherwise, every week you are starting off again. Aim for about thirty minutes a run. For those planning to race, at least 5 runs a week would be necessary.  With a mix of interval training, fartlek, and long runs.

 Things to watch out for.

 Blisters.

 The most common cause of blister in runners is

- Poor fitting or new footwear.

- Excess friction.

- Moisture.

The footwear that you use is very important in the prevention of blisters.  If your shoes do not fit or are not broken then the chance of getting blisters increases. Make sure there are no pieces of lint or debris in the shoes, before you start. Loose threads on the inside of the runner, can also quickly bring up a blister.  Another thing that can lead to foot blisters is excess foot moisture, if you are sweating during a hard run, your socks may be come damp with sweat. The socks that you wear can be very important, if you have regular cotton socks, they do not wick away the sweat from your skin. For this, you need polypropylene socks.  Alternatively you can use foot powder, to absorb the moisture.

 Bruised toenails.

Some times you come back from a run, especially a long run with a sore toenail.  It can feel tender to the touch and look red, after a few days it will start to blacken, and can often fall. The cause can be your foot sliding forward in the shoe and bumping in to the end of the shoe. Often it can be solved by adjusting the lacing of your shoe, don’t have it too loose.

 Chaffing.

This is caused be excess friction.  The more ways that you can find to reduce the pressure of clothes against skin.  The best way to treat chaffing is to prevent its occurrence.  The main area that is affected is the pectoral region, this leads to the condition known as runners nipples. It’s really painful. Stick plasters across your nipples before a run, or cover them on Vaseline. Chaffing also occurs in the crotch area, where the edge of underwear can irritate or the arm holes of running tops make sure that they are not too tight.

 Runner’s Diarrhoea. “The Runs”

Running increases the mobility of the bowels. Dehydration, stress and nerves before a race.  The regularity of your bowel movements may also increase, as you get fitter. Try to have a bowel movement before you go for a run. Make sure that you are properly hydrated, and try changing the foods that you eat before a run, and see what ones suit you best.

 Runner’s stitch.

Often amongst beginner runners, the experience a stitch in their side. It can be very painful and distracting on a run. Some people try to run through it as it does tend to disappear after a while. It is believed that the cause of a runners stitch, is related to the diaphragm. Some people find that taking deep breaths  can help. 

Sore legs.

There are many reasons for having sore legs during or after running, these can vary from normal tiredness after training, over exertion, pulled muscles or shin splints. Make sure that you warm up and stretch before and after a run. Shin splints are a painful condition, where the connector tissues in the shin, becomes swollen, applying ice can relieve the symptoms.  This can be a result of running too much, or running on hard surfaces.  Shin splints are often a winter training experience. The ground is frozen solid; the runner is probably doing high mileage. Don’t over train, and pay attention to your body. 

This is just a quick introduction to running and some of the issues that commonly occur during training. Make sure that before you start a running programme to consult a doctor, to make sure that you are able for it.  Likewise, if you are concerned about a problem, go to your doctor.

 Running, training, running injuries, running shoes, running events, running shoes, trainers, fartlek, running tops, running socks

I love the personalities of  sports, the quirkiness, the characters, and the wonderful lines that they come out with sometime. Here are a few of my favourite. Enjoy

 "I'd run over my own mother to win the Super Bowl."

Joe Jacoby, NFL Football player, of the Washington Redskins

 "To win, I'd run over Joe's mom too."

Matt Millen of the Raiders, when he heard what Joe Jacoby said above.

"Nobody in football should be called a genius. A genius is a guy like Norman Einstein."

(Can someone tell me, who the hack is Norman Einstein?)

Football commentator and former player Joe Theismann

"I have a God-given talent. I got it from my dad."

Julian Wakefield, Missouri basketball player

Manager to a club player in Derry, Ireland.
We're taking you off but we're not bothering to put on a sub. Just having you off will improve our situation.

Offaly fan, on his teams manager in 1998
'Babs keating 'resigned' as coach because of illness and fatigue. The players were sick and tired of him'

Kerry fan, on his team's main rival player.
'Colin Corkery is deceptive. He is slower than he looks'

If you have any others, please leave a comment.

 Soccer players, over the last few years have developed, and deservedly so, a reputation as being overly soft. The whizz of a missed tackle, past their shins, will leave grown men rolling on the ground in a display of " Mommy Kiss it better" last seen when they were 4 years old. However, given the peak levels of fitness , that is demanded in the game, the opportunity for horrific injuries is self evident. Given the striking power that soccer players develop in their legs, the force of impact from a mistimed kick, can be devastating. Here are the 5 worst injuries in recent soccer memory.

1). Alan Smith. Liverpool V's Manchester United. 2007

This injury occurred while Alan, was playing for Man United against Liverpool, in a F.A. cup tie, it was described by Man U. manager Alex Ferguson as the worst injury,that he had seen in his career.

2). Patrick Battiston - France V's West Germany - 1982.

This probably stands out, as one of the most disgraceful events to ever occur on a football pitch. French midfielder, Patrick Battiston, was closing in on the goal, when the German goalkeeper Harald Schumacher, launched a leaping elbow strike against him, leaving Battison with a broken jaw. It was 6 months before he could return to play again. What makes this so disturbing is that Schumacher seems to not even bother go for the ball.

3). David Busst. Manchester City V's Coventry F.C. 1996.

This is widely agreed by those who saw it as the worst injury that they have ever seen. The BBC refused to replay the injury, or show it in greater detail. So viewers were left wondering what exactly goalkeeper Peter Schemical saw, that he had to run away from the scene with his hands over his eyes. He also attended trauma counselling after seeing the tackle. David Busst, suffered multiple breaks, and never played professional football again.

In all sports and events, the risk of injury is ever present, be considerate of your fellow players, play hard but fair.

 One of the greatest exponents of pitching retired this week. Greg Maddux.

Greg throughout his career, has built up a reputation for doing the impossible, always able to take out his man. He has 999 walks to his career listing, which is about 42 a season and 3371 batters out.

 The right-handed Maddux was renowned for his deadly accuracy in pitching and his uncanny ability to out smart even the most Savy pitchers. Speed was never his strong point, but he made up for it. The great Orel Hershiser once said, about his aim "this guy can throw a ball in a teacup!" , Baseball Hall of Famer Wade Boggs said of Maddux, "It seems like he's inside your mind with you. When he knows you're not going to swing, he throws a straight one. He sees into the future. It's like he has a crystal ball hidden inside his glove." That is a strong endorsement coming from such players as those, and well deserved it is too.

No wonder he has earned about $150M. in his career to date.

He'll be missed by the fans of the Atlanta Braves, and lovers of baseball every where.

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