THAW Challenge: Marathon

THAW Challenge: Marathon

Oh Boy! I have experienced some difficult times training for the LA Marathon that is coming up very soon. No body told me running a marathon was so hard! I’m going to break down the process of starting to prepare for the Marathon and some of the hardships I went through. Hopefully it’ll help you a little bit! We are half way there!

Start: I started getting into the Marathon training Nov 5th with the Tustin Unified School District Dino Dash 10k (6.2 miles). This is the third year in a row I ran this race. I love this race and all the people involved. It was a slow pace for me (I was slightly under the weather) & we encountered some light precipitation on the course.

I then wrote up the weekly training mileage I’d need to hit for the marathon. March 18th is the goal at 26.2. I traced every week from then & started laying out the mileage I’d need to hit every week with a long run every Sunday morning. I started with four runs a week.

Update: I soon found out that I needed to run everyday to stay on track. I’d run 1-3 miles before/after my big run days. If I took a day off it would always turn into 2 days off, and I’d have to run every day of the week anyways. I soon was ahead of the schedule with my long runs on the weekends. I ran a 13.3 mile on 12/24 in about 2 hour and 15 minutes. The long run mileage I had to hit was updated because I was ahead of schedule for my long runs. Then the holidays & injuries got in the way!

Mistakes & Injuries:

I ran a rough 12 miles the week before my half marathon distance & felt terrible. I was dealing with two blisters on one foot, and the cold/wind had frozen me. I was so dehydrated that I could not even spit!

Resolution: Luckily we have some amazing patients who heard my sad story & gave me help! We got proper running socks which is an absolute must if you are going to start running long distances. These socks keep your feet dry & help stop chafe that may cause blisters.

Proper gear- I was given some awesome gloves & some added nutrition for the longer runs & recovery. I purchased a running beanie & headband. This new gear made the cold morning runs a lot better.

There was a slight dip in mileage due to the holidays. I was getting shin splints because my shoes were old and completely worn down, so I had to get some new ones. Once I got back into the running after the New Year I unfortunately had a hamstring sprain/strain.

Rehab:

This injury was not major, but it really upset me. I started out with the normal rest, heat/ice contrast therapy, stretching, cupping, as well as chiropractic adjustment. I was feeling good after about 3 days, but still could not run on it.

Nutrition: Because of the injury I really focused on getting my diet on track (following a Mediterranean diet, increasing my anti-inflammatory supplements [turmeric and fish oils]). Saturday dinners will now be chicken & rice until after the marathon.

Latest: It is 9 days post injury & I was able to jog without too much discomfort. I will have to keep up with the rehab & ease back into my running routine.

I will have to update my mileage chart to make the marathon distance without too much trouble, but I should be ok (a little more rushed than hoped!).

More updates & insights to come! Run Hard, Run healthy!

Issues with Blood Sugar

Blood Sugar Issues

Are you someone who is constantly tired, fatigued, or complaining of low energy? Often crave sweets or carbs? Do you crash mid way through the day?

If you said yes to these questions you may have blood sugar issues.

If you control your blood sugar issues it can help with the problems described earlier. Also, it can help make you healthier and prevent health problems you may encounter in the future.

Blood Sugar Regulation:

Glucose, or blood sugar, is one of the main fuels of the body. We need it to function, but not in the excess amounts some diets may contain. The pancreas helps regulate blood sugar levels by releasing insulin. Once insulin is released it tells the body to take up glucose.

When glucose levels in the body are too HIGH, it can lead to serious health issues if it goes on for a long period of time (diabetes, atherosclerosis, circulation problems, etc.).

Standard American Diet (SAD):

 The American diet contains high levels of sugars, carbohydrates, and processed foods. Simple Carbohydrates (white bread, pasta, candy, soft drinks) are digested quickly and used for a quick burst of energy by the body. As the body adapts to this quick increased blood sugar by releasing insulin it can lead to sugar cravings.

What To Do:

  1. A good diet high in fiber & more complex carbohydrates will help keep you full & avoid these spikes in blood sugar that lead to cravings. Try a healthier diet that includes whole grains, vegetables, sweet potatoes, lentils, and turning to fruits when you have sweet cravings.
  2. Supplements: Chromium is said to help in carbohydrate metabolism. Fiber can help regulate the bowels & keep you feeling full.
  3. Exercise: Because it’s good for you!
  4. Hydrate: Be sure to get enough water!

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Your Tustin Chiropractic & Acupuncture Clinic:

True Health & Wellness

 

More posts on Health:

Nutrient Needs For Women

Diet Fads

Mediterranean Diet

Low Back Stretches

Desk Stretches

 

Remember that this information is for educational purposes only. Seek the advice of a health specialist before making any changes to your healthcare.

 

REF: November Monthly Health Focus: Blood Sugar Support, Fall 2017 Standard Process

Heel Hell: Achilles Issues

Heel Hell: Achilles Issues 

Heel pain when active? Especially when going up stairs, or running up hills?

Dealing with heel pain can be hell, and every active person has probably had to deal with heel pain at some point. As you start to age you can also become more at risk of Achilles injury. Remember that Achilles injuries are often secondary to a biomechanical deficit. Conservative care can help, meaning exercise, chiropractic, and acupuncture. Remember to fix the biomechanical problem to keep you out of heel hell!

If you have muscle imbalances, decreased flexibility, lower extremity muscle weaknesses that may even extend into the pelvis & low back these can lead to a functional breakdown of the Achilles tendon. Excessive pronation of the foot is found to be the major cause of Achilles tendinopathy.

Fixes: You may need custom orthotics to help with your over-pronation. Work on gait training for the foot & ankle. Also, improve the blood flow to the region (chiropractic, acupuncture). Be sure there are no low back, hip, or knee problems contributing to the imbalance & pain.

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Your Tustin Chiropractic & Acupuncture Clinic:

True Health & Wellness

 

More posts on Health:

Zika Virus

Tips to help you conceive

Neck stretch video

Food Labels To Know

Brain Dead

Keep Hustling!

 

Remember that this information is for educational purposes only. Seek the advice of a health specialist before making any changes to your healthcare.

 

REF: Healing the stubborn heel: Achilles problems in athletes by John K. Hyland, DC