|
The all-in-one training guide includes event schedules such as the Prevea Training Runs and Prevea Pints & Pointers, running health tips and the Prevea Training Calendars.
|
|
|
You train for months leading up to a marathon. You learn as much as you can to help ensure you will cross the finish line. But what should you do after the marathon or a long training run to help achieve a healthy recovery? Click here to find out. |
|
|
Many runners take the road every year and too many get hit by cars and become seriously or fatally injured. If you follow the rules of the road, your chances of a safe run increases greatly and drivers will respect you more.
|
|
|
Proper warm-up routines and stretching exercises are key to staying healthy when preparing for a run. In five to ten minutes, you will prepare your body for miles of running. Follow this simple routine every time your foot hits the pavement. |
|
|
When you live in Northeastern Wisconsin, cold weather training is nearly unavoidable unless you choose to train exclusively on a treadmill or indoor track. Getting your running mileage outdoors can be a great break from the boredom of a treadmill; however, you must take precautions if you're going to venture outside.
|
|
|
Many runners ask if they should train on a treadmill or on the road. Both have their benefits and limitations, including chances of injuries. Click here to read both sides of the debate so you can make the best choice for yourself physically and for your lifestlye.
|
 |
An All-Inclusive Movement Analysis for Runners
The first step to perfecting your running form, reducing pain or lessening the risk of injury is to identify improper or inefficient movement patterns.
|
 |
|
Do you experience pain under the heel after standing or sitting for a long period of time? Do you have pain in your foot immediately upon getting out of bed in the morning? If so, you may have plantar fasciitis.
Plantar fasciitis is a common foot disorder that affects more than 2 million people every year, especially runners. It is inflammation to the plantar fascia, which is a thick band of tissue on the bottom of the foot. Learn about the common causes, symptoms and treatment options for plantar fasciitis.
|
|
|
Kinesio taping is a method that has become popular among runners and other athletes in an effort to alleviate pain and facilitate healing, while allowing a continued range of motion and preventing further injuries. The general purpose of Kinesio taping is to allow blood to flow more freely and in greater areas which are injured or not functioning properly. Traditional sports taping methods were used only to stabilize injured areas, whereas Kinesio taping helps improve performance, not hinder it. Kinesio taping can be done by yourself as long as you are properly educated on the steps and procedures for your specific injuries by your health care provider. |
|
|
Training for a marathon is a long-term commitment and you may be ready to change up your work-out routine on your cross-training days. There are many excerises you can do at your fitness club or at home with minimal equipment that will help you strengthen your entire body and help reduce injuries.
|
|
|
When should a runner eat prior to a run? Eating too close to your run could give you GI issues during the run. Eating too early may cause a loss of energy towards the end of your run. Every runner is different, so plan your food intake from when, what and how much to eat.
Refueling after your run is one of the most important ways to reduce soreness and keep your energy up. After a hard or long run usually an hour and a half or more, you should have a snack or meal with a combination of carbohydrates and protein within 30 minutes after you have finished your run.
|
|
|
One of the best and simplest tools that should be in every runner's tool box is a foam roll. Foam rolls are between one to three feet long and can be used before and/or after runs to help loosen muscle tension. Foam rolls are usually used on calves, quads and hamstrings, but can also be used for IT Bands (side of your leg), upper and lower back, and neck.
To use the foam roll, place the roller under the muscle you want to loosen and roll back and forth on the muscle. You should roll 6-8 times on the entire muscle. Make sure you roll on your right and left side to keep balance in your body.
|
|
|
Proper fitted running shoes are essential to obtaining your training goals. A proper fitted shoe can help prevent injuries such as shin splints, plantar fasciitis, stress fractures and knee pain that may cause you to miss training time. Everyone's feet are shaped differently; the type of shoe or brand that works best for one runner may not be the best option for you.
|
|
|
During the marathon training season, we all go through a few aches and pains as we log the miles. When pain and soreness occurs, you should take care of it immediately. Generally, the best way to treat pain is with ice. The faster you apply ice to sore or painful areas, the faster the pain goes away.
|
|
|
Gu Energy Gel can help you with the added exercise fuel that you may need to train or cross the finish line. It is packed with ingredients that will assist your body with the long run, without extra additives that will slow you down.
GU Energy Gel is available on the Cellcom Green Bay Marathon course. It's advised to try it out ahead of time during your training runs to see if you like it and how often you need to take it. You do not want to test anything new on the day of the marathon. |
|
|
Improving your overall running strength will reduce the risk of those nagging injuries we develop during training. As a runner, you tend to put a lot of stress on your joints and muscle tissues. By strengthening your core and hips, you will develop and build the stability and strength you need as a runner. The mini-band is a great exercise tool that can help build your core and hips.
|
|
|
Runner's Knee, also called Patellofemoral Pain Syndrome, occurs from overuse of the knee in sports or activities such as running. Treatment options and strengthening exercises are available to help with your aches and pains.
|
|
|
Do you have tightness or pain from your hip to your knee? Maybe just pain on the outer side of your knee? You could have Iliotibial (IT) Band Syndrome which is inflammation on the outer side of your knee usually caused from your IT band rubbing repeatedly over the outside of your knee bone (femur). This repeated rubbing can cause tightness and pain in your IT band. Here are some helpful tips for reducing these symptoms. |
|