JOGGING 101

JOGGING 101

As the chilly weather starts closing up shop for the next few seasons and gives us a few peeks to the nicer weather which lies ahead, I've been feeling more inclined to get outside and get in shape.  After returning home from Ireland, where I lived solely on meat and potatoes for several weeks, I felt I needed just a little extra somethin’ to supplement my daily yoga, bike commuting, and long, leisurely dog walks.

Inspired by a few of my clients, I decided to try jogging. I’ve always been somewhat personally opposed to this particular form of exercise given my awesome predisposition to a bad back and weak knees.  Fortunately I found that when combined with equal parts yoga and other low-impact exercise like cycling and swimming, jogging can actually create some amazing muscle tone and quality, as proven to me by my clients.  And we all know how much I love healthy tissue!

If you are also thinking of taking up jogging, here are some common frustrations along with some helpful tips to keep them at bay:

Allergies:
Run between 5 and 9 a.m., when allergens are at their lowest, and choose the route with the fewest trees. Slowing your pace and breathing in through just your nose can help, too. Post-run, shower and wash your hair. If this move doesn’t help, hit the treadmill on high-pollen days. Check pollen counts in your area.

Asthma
Add an extended warm-up: Walk slowly for 10 minutes, then gradually increase your speed. Breathe in through your nose, not your mouth. If you’re new to running, start slowly, mixing walking with running at a moderate pace (one that allows you to hold a conversation). Also, relax your shoulders and arms as you run—you’ll open your lungs and breathe more easily.

Runners Knee
The most common complaint among runners—knee pain, or “runner’s knee”—is usually easy to treat. Here’s how to overcome it.
What it feels like: A general pain in the knee joint that increases when running or on stairs; clicking in the knee when you get up from sitting; stiffening in the joint after sitting.
Why it happens: Often the pain comes from the kneecap being pulled off its track, which results in too much or too little pressure on the buffering cartilage. This can happen if you have weak quadriceps muscles or get too ambitious with your mileage and don’t build up to long distances gradually. People who pronate (feet roll inward at the arches), have flat feet, or aren’t flexible have a higher risk for achy knees. And women are more prone than men, because our wider hips create an angle from the hip to the knee that can cause problems.
How to fix it: Take a week off from running and cross-train with activities that are gentler on knees (like swimming or cycling). Then, start running again, but cut your mileage by 30 percent at first. Strengthening your thighs can also help—particularly doing exercises like quadriceps extensions: Sit on a high surface, hang a 3–5 pound purse or weight around your ankle, then extend the leg straight. Hold for 3–5 seconds, then lower and repeat. Do 12 reps with each leg, and progress to 4–5 sets daily. Still in pain? See your doc, or get a referral to an orthopedist.

Happy jogging! 

Or, If you're not convinced that this could be the sport for you, check back here soon to learn about ChiWalking and ChiRunning, which may be more suitable for some.

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