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Sleep Benefits

What ONE thing can you do to improve your health, help maintain your weight, give you a better sex life, and improve your memory? Sleep. Everyone knows they should sleep more and it would be better for them, but so many people cut sleep first when they are short on time. I am hoping that you will read this and decide to reprioritize sleep as an extremely important and integral part of your day.

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8 Tips for Traveling Runners

Although basic in nature, running is not a simple sport. And, if you find yourself traveling on a regular basis, whether for business or pleasure, there are undoubtedly many additional challenges to maintaining a runner’s lifestyle. Having flown well over 100,000 miles this year while also running over 3,000 miles, I’ve picked up a few tricks along the way. The following are my top tips for running while traveling, categorized into three topics: (1) maintaining your training, (2) runner safety, and (3) finding adventure.

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6 Tips for Getting the Most Out of Your Sleep

Everyone is so busy these days. We have work commitments that extend past 9-5, the desire to spend as much time as possible with family, friendships to maintain, and workouts to run. Where does a person find the time to sleep?? Especially if you have kids!! I don’t have them myself yet, but I have heard enough from family to know that even the precious hours you do get to sleep are not your own.

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Running Relatively Safe

The allure of moving fast and light in the mountains is intoxicating. In many ways, it is the core benefit of trail running. How can we strip a basic activity down to its bare essentials and remove all unnecessary impediments to forward progress? Besides our legs, our fitness, and our wits, what else to we need to ensure safe passage? To resolve these questions, you first need to define what safety means to you, or what it means to you right now.

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Training and Sleep

Two years ago I sat on an elite athlete panel comprised of five championship level ultra-runners and answered questions from about 250 people. This was a great event and I believe quality information was presented, but one significant concept stood out to me as the night progressed: the idea of sleep and recovery. One question in particular jumped out at me: Question: “When you are training more, what is your #1 method for recovering better?

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Active Recovery for Runners & Why You Should Think Twice About Icing

Hi, my name is Gary Reinl. I am a long distance runner (50 plus years; logged more than 50,000 miles), and the author of ‘ICED!’. And, I am a passionate member of the ALTRA club. In “real” life I work with many professional and other elite athletes and their trainers, therapists and doctors and represent a muscle recovery device called MARC PRO. I have been doing this type of work for more than 40 years.

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Running Through Illness

Originally posted on LongRunWellness.com I am dictating this blog as I lie on my couch in the fetal position, hands full of wadded up tissue and mouth full of zinc lozenges. In between sneezing and coughing fits, I think about this past week’s encounter with an ever-worsening virus, and how it landed me home in bed today rather than competing in what was supposed to be a key race of my season.

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Your Off-Season

Is It Your Off-Season? It’s cold outside. The sunlight hours are slowly increasing, but it is still dark far too early. You’re dreaming of springtime runnin’. Maybe there’s not anything on the race calendar for a while. Your inner voice and your New Year’s resolutions may be telling you that you need to get out, but the urge to hibernate and wait for easier days can be hard to overcome. For some of us, there are winter races to keep the motivation going, but what do the rest of us do if overcome by off-season blues?

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Running Shoes, Form, & Injury Prevention for Beginner Runners

“I’ve never really had real running shoes before, what shoes should I get?” “My boy is starting to run Track & Cross Country in High School, what should he get?” “I’m starting a couch to 5k program, what kind of shoes should I buy?” During the nearly twenty years I spent working and managing a running store, I often heard the same question: “I’m not a very experienced runner, what shoes should I get?

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5 ways to lower your risk of running injury

I use to suffer from many chronic running injuries and had several doctors and physical therapists tell me: “Give up running.” “Running is bad for you.”“You aren’t designed to run.” I sure am glad I didn’t listen to them. Since then, I have run over 30 ultra marathons and even won 8 of them. But a much greater accomplishment is the fact that I have been injury-free for the past 10 years.

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Plantar Fasciosis (Fasciitis)

Heel Pain when you wake up? Here’s a 3 step approach that may help with Plantar Fasciitis What is it: Heel or Arch pain due to weak and dying Plantar Fascia tissue Cause: Weak feet and lack of blood flow due to the feet being weakened and forced out of their natural position by traditional footwear Solution: Strengthen the feet and restore blood flow to the dying tissue by restoring natural foot position and function

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Overtraining & Taking a Step Back

Let’s talk about overtraining. Distance runners are an intense group of athletes with lofty goals and an even greater dedication to their sport. Recently, I have found myself in a downward spiral. For a couple weeks I fought to stay on top, but after a disappointing speed workout early last week, an even further off pace tempo run on Thursday and long run with no high points on Saturday, I decided to step back and see where I can make a change.

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Budd Coates Breathing Properly While Running

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Running Tip: Base Training

One of the hardest things for an athlete in training to understand is the importance of base training. I hear it all the time… “It’s crazy to run or bike slowly in order to gain performance.” It’s also very hard for many of them to step back from the intense training they were doing a few weeks ago, and bring the speed and pace way down. Athletes need rest and recovery time to rebuild.

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Running Tips: Stretching

In grade school we were often taught to stretch before exercising. Before races at high schools, colleges, local 5ks, marathons and even ultra marathons you will see numerous runners stretching before the race. Why do we stretch? What are the benefits of stretching? Does it improve performance? Does stretching avoid or minimize injuries? These are all questions that need to be answered for runners by runners. So lets do it the right way, rather than wasting our valuable time on ineffective stretches.

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Running Tips: Shin Splints

Shin Splint Prevention & Recovery for Distance Runners Shin Splints can come in many shapes and forms, but often the causes for this pain in the lower leg are similar. In most cases, runners can apply a few simple fixes to get rid of shin pain and prevent it from ever coming back. Causes: There are many potential causes of Shin Splints. Here are a few to look at.

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Running Tips: Plantar Fasciitis

Have heel Pain when you wake up? Here’s a 3 step approach to treating Plantar Fasciitis! Do you have heel pain when you first wake up in the morning? Is that first step just a killer? Plantar Fasciitis is a common running injury and is also common among people who spend a lot of time on their feet in shoes. Where it isn’t common is among habitual barefoot populations. In fact, it doesn’t exist among people that don’t wear shoes.

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Meet Podiatrist/Foot & Ankle Surgeon, Dr. Nick Campitelli

Before writing my first blog, I wanted to introduce myself to the readers of the Altra Zero Drop Footwear Blog. First and foremost I would like to thank Altra for asking me to contribute to this blog. I have a passion for this subject and I love helping others resolve their injuries, especially runners. My interest in minimalist running began 3 years ago when I was working at a health expo for the Akron Marathon and I was bombarded with questions about barefoot running.

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Running Tips: IT Band

What is it? In lay terms, the IT (illiotibial) Band runs from the lateral hip and attaches down below the outside of the knee. IT Band pain is one of the most common of running injuries, usually manifested in the form of pain on the side of the knee although it is sometimes felt up in to the hip area as well. Potential Causes In many cases, it is believed that IT Band pain is caused by a muscle imbalance caused from running downhill fast or from running on flat, even, man made surfaces in combination with over-striding/heel striking.

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Running Tips: Relax

“Relax Don’t Over-Think It.” There are lots of coaches out there today teaching people all the things they need to do to have better running form. Right now I don’t even want to mention them. Only one word RELAX! Our bodies are a series of muscles, tendons, ligaments and bones, all tied together, to work in harmony. So why not relax and let that happen. the biggest mistake often made is that people are locking up their feet and ankles, which in turn causes a chain reaction of muscles, tendons, ligaments and joint tightening through the legs and hips.

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Shin Splint Prevention & Recovery for Distance Runners

Shin Splints can come in many shapes and forms, but often the causes for this pain in the lower leg are similar. In most cases, runners can apply a few simple fixes to get rid of shin pain and prevent it from ever coming back. Causes: Overstriding/Excessive Heel Striking (“Checkmark” landing causes a greatly enhanced impact quotient) Dorsiflexed landing (Toes up, heel down position causes excess shin muscle strain) Too tight of laces over the top of the foot Too tight of shoes Overtraining or Erratic Training Weak foot and lower leg muscles Consult the injury guide by Blaise Dubois Solutions: 1) Correct running technique to avoid a “checkmark” landing (landing with a heel strike out in front of the body).

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