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| Fitness | AHHHHHH running and electrolyte imbalances?? | Nov 18 2008 04:15 (UTC) |
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"Runners trots" are related to intestinal absorption and can sometimes be an effect of stress and may not be related to your diet. Believe it or not, it's fairly common. You really need to be drinking more than 8 classes of water on the days you run. After running, you need to be drinking enough to replace the amount of fluid/sweat you lost while exercising. The recommendation is generally 8oz for every pound you lost (you would know this by weighing yourself before and after running). You don't need to be that specific about it, but you do need to drink at least an extra 8oz after running. You also lose electrolytes while exercising. Since you run so much, you need to be drinking something like Gatorade or Powerade to replace what you lost. Gatorade or Powerade will replace both the fluid and the electrolytes you lost during exercise. Supplements are fairly complicated and are usually not recommended for the general population. Sports drinks are much more effective in replacing electrolytes. As long as you are replacing what you lost, you shouldn't have an electrolyte imbalance. I'm not real sure on what you can do to prevent runner's trots. I would recommend asking a doctor or any other runners you know. You can experiment with different things as far as what you eat before you run, how much time between when you eat and when you run, etc to see if there are specific foods/types of foods/times you eat that are affecting you while you run.
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| Fitness | New runner with pains, help! | Nov 18 2008 03:58 (UTC) |
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Start by taking 2 ibuprofen before running. Run or briskly walk for about 5-10 min to warm up and then stop and stretch. Your muscles will be warm and pliable and will respond better to stretching. While you are running, try alternating the side of the road each day, or run on one side of the road/sidewalk and then run back on the same side. If you are always running the same path (especially if you run on one side and then go to the other side to run back home), that can cause muscle soreness, particularly the IT band because one side ends up being shorter than the other (am I making sense?). If you run on a track, turn around and run the other way (just don't run into anyone!) because tracks are graded as well and can have the same effect. Also pay attention to the shoes you are wearing. If you do not have good support and/or your shoes are old and worn, it can cause problems in many areas. Make sure to cool down and stretch after your run. Use ice or heat (whichever you feel helps more) after you get home for about 15-20 min. You can also take 2 more ibuprofen 4 hours after the earlier dose. If none of this helps, you should probably talk to your doctor.
This is essentially the same stretch, but it's easier and safer. You can also do close to the same on the ground by kind of sitting indian style with one leg resting on top of the other (instead of like a pretzel) and then bend over at the waist. Try to keep your back as straight as you can. I didn't mean to be this long-winded but I hope that helps! |
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| Fitness | How can I lose 2 kg while training for a marathon? | Nov 18 2008 03:37 (UTC) |
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In general, it's not advised to attempt to lose weight while training. In all likelihood, as long as you are eating "nutrient dense" type foods combined with your exercise regimen, you will probably lose weight. It is pretty doubtful that your performance would improve dramatically if you lost 2 kg. I agree with the person above me about adding strength/resistance training...this could be as simple as holding soup cans and doing bicep curls or as complex as going to the gym. Increased muscle mass leads to more fat burning. Combining endurance exercise with resistance exercise is more likely to enhance your performance than trying to lose weight.
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| Health & Support | Eating/Exercising Post-Concussion | Nov 18 2008 02:16 (UTC) |
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Doing things like walking, isometric contractions (contracting muscles without moving them, for example: tense up your calf muscles and relax), stretching, and gentle exercises like leg raises will not harm your head. Just do them slowly and pay attention to how you are feeling. You might want to monitor your heart rate to make sure it doesn't increase too much. As your symptoms (headaches, nausea, etc) decrease, you can start slowly working back toward regular exercise. I am currently a student athletic trainer who has worked with several different sports and many athletes. When one of our athletes gets a concussion, they are given a questionnaire that they have to fill out based on the previous 24 hours that addresses concussion symptoms. When all of their answers say "no," that is the first sign that he/she might be able to participate again. We then do other little tests to make sure that they didn't lie on the questionnaire.
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