I want to run, but my knee hurts
| May 14th, 2012
Knees are the most common site of injury for runners. Typically, pain is experienced in either the front part of the knee (the knee cap) or the outside of the knee. Pain in the front of the knee is medically termed patellofemoral pain syndrome. Pain on the lateral or outside part of the knee [...]
Types of Runs
| April 24th, 2012
Different types of runs are practiced by runners of all levels. If a runner wants to get more out of his or her training, it is a good idea to perform and use various types of running to achieve a set goal. A goal may be to finish your race within a specific time, which [...]
Training Schedule
| April 6th, 2012
You’ve decided you would like to participate in a running race event. Whether it is a 5K, 10K, half-marathon or full marathon, it is very important to prepare for the race. Different training programs and schedules work at various levels for different people. The biggest thing to remember is to have a plan, including a [...]
Going the Distance with Epilepsy
| September 13th, 2011
My love of running started on the trails of the Colorado Rockies and has continued its ups and downs in Appleton for the past eight years. At 21 years old I ran my first marathon, Cellcom Green Bay. The first words out of my mouth after crossing that finish line were, “when’s the next one?” [...]
Fueling Up to Run
| September 1st, 2011
Hydration
Hydration is the No. 1 intervention in providing performing-enhancing effects when running. When exercise or any event lasts more than 60-90 minutes, fueling is crucial to keep energy levels high and not deplete the glycogen stores in the muscles. Sweating increases electrolyte loss, which can cause up to a ten percent loss of contractile strength [...]
Barefoot Running
| August 24th, 2011
Barefoot running has become more noticeable in the last few years. There are several brands of barefoot or minimalist shoes, and many articles about the pros and cons of barefoot running. One of the physical therapists at ThedaCare Orthopedics Plus, Tim Hatlestad, a barefoot runner, shares his first-hand knowledge on the subject.
How long have you [...]
Core strengthening
| August 17th, 2011
Runners often neglect the importance of core exercise to improve their performance. Strong core muscles will allow you to keep an optimal body alignment, which will improve your speed, power and reduce injuries.
You can gain the benefit of core strengthening by doing the following exercises for 20 minutes three times/week.
LOW PLANK: Lay face down. [...]
Strengthening to prevent knee injuries
| August 10th, 2011
Strengthening exercises are important for runners to help ward off lower extremity injuries. Strength training provides stabilization to the joints, teaches the body to slow down and control motion to improve shock absorption, and delays the effects of fatigue. Research shows that weakness of the gluteal muscles (the buttock) is correlated with many lower extremity [...]
Preventing Ankle and Foot Injuries
| August 4th, 2011
All runners want to keep running. What is the best way to prevent ankle and foot injuries? Two common sources of heel pain in runners are Achilles tendinopathy and plantar fasciitis.
The Achilles tendon is the largest and strongest tendon in the human body. Chronic painful conditions located in the Achilles tendon are relatively common, especially [...]
Road Running Rules
| July 28th, 2011
Running has very few requirements: shoes, clothes and a road or trail. The minimalist nature of running sometimes leads us to forget about safety. The follow is a list of things to remember to keep yourself/others safe and ensure a positive running experience.
Prepare Before your Run:
Run with a partner or dog.
Tell someone your route and [...]