~10 Fast Fixes for Every Excuse~
My Knees Hurt
FIX #1 Shorten your strideNo matter how cushiony the heel of your shoe is, your body isn't designed to land on it when running, experts say. Shorter strides help you land on the middle of your foot, activating your body's natural shock absorbers.
FIX #2 Strengthen your hips and thighs
FIX #2 Strengthen your hips and thighs
One of the most common causes of knee pain is weakness in the thighs and hips, which absorb impact, says runner Alexis Chiang Colvin, MD, an orthopedic surgeon at Mount Sinai School of Medicine. Go to prevention.com/knees for targeted toning exercises to keep you pain free.
I Keep Getting Blisters
FIX #3 Check your shoe size"Your feet increase as much as a size to a size and a half when you run," says coach Hal Higdon. "Especially for new runners, fluids can pool in your extremities, making them swell."
FIX #4 Invest in fancy socksYes, there's a difference between $1 and $10 socks. Fabrics that "wick sweat," including synthetics (like CoolMax) and lightweight wool (like SmartWool), limit frictioncausing moisture.
FIX #5 Reduce rubbingApply a lubricant such as petroleum jelly or Body-Glide to hot spots before putting your socks on.
FIX #3 Check your shoe size"Your feet increase as much as a size to a size and a half when you run," says coach Hal Higdon. "Especially for new runners, fluids can pool in your extremities, making them swell."
FIX #4 Invest in fancy socksYes, there's a difference between $1 and $10 socks. Fabrics that "wick sweat," including synthetics (like CoolMax) and lightweight wool (like SmartWool), limit frictioncausing moisture.
FIX #5 Reduce rubbingApply a lubricant such as petroleum jelly or Body-Glide to hot spots before putting your socks on.
It Feels Too Hard
FIX #6 Talk to yourselfExercisers who repeated an inspiring phrase (such as I am strong and beautiful!) aloud at least three times before running a mile went faster and felt better than when they did the same run without the mantra, according to research from the University of Nevada.
FIX #7 Partner upNot only is exercising with a friend more fun than going solo, but the company also may make your workout feel easier, according to a recent British study. Researchers believe the camaraderie may heighten levels of mood-boosting hormones.
FIX #6 Talk to yourselfExercisers who repeated an inspiring phrase (such as I am strong and beautiful!) aloud at least three times before running a mile went faster and felt better than when they did the same run without the mantra, according to research from the University of Nevada.
FIX #7 Partner upNot only is exercising with a friend more fun than going solo, but the company also may make your workout feel easier, according to a recent British study. Researchers believe the camaraderie may heighten levels of mood-boosting hormones.
I'm Constantly Winded
FIX #8 Slow downAs you become fitter, your body will become more efficient at converting oxygen into energy. Then you'll be able to go faster without getting breathless.
FIX #9 Breathe through your nose and mouthForget the old wives' tale that air through your nose is better for you. Quite simply, you need more oxygen to support running or fast walking, and using both your nose and mouth is the most efficient way to get it, says Higdon.
FIX #10 Practice belly breathingAllowing your chest and belly to expand as you take a breath relaxes your body so it can get oxygen to your muscles more efficiently during exercise, says Susan Joy, MD, director of Women's Sports Health at Cleveland Clinic. Practice it while you're on hold or waiting in line at the grocery store, then try it while you run.
FIX #8 Slow downAs you become fitter, your body will become more efficient at converting oxygen into energy. Then you'll be able to go faster without getting breathless.
FIX #9 Breathe through your nose and mouthForget the old wives' tale that air through your nose is better for you. Quite simply, you need more oxygen to support running or fast walking, and using both your nose and mouth is the most efficient way to get it, says Higdon.
FIX #10 Practice belly breathingAllowing your chest and belly to expand as you take a breath relaxes your body so it can get oxygen to your muscles more efficiently during exercise, says Susan Joy, MD, director of Women's Sports Health at Cleveland Clinic. Practice it while you're on hold or waiting in line at the grocery store, then try it while you run.
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