Running for the Health of It

Running has always been one of the most popular forms of exercise. It has many benefits including improved cardiovascular health, circulation and state of mind. However, it also is one of the prime activities that can cause significant damage to the human body.

Did you know that during regular walking, there are 5 G's of force that hit our heels with every step we take? When we run, the force coming up to our heels from the ground is increased by three to four times our body weight. In other words, 5 G's of force coming into our heels with walking can become more than 20 G's with running.

Stretching is an important part of most workout routines, running included. Unfortunately, stretching is the first thing that gets left out if you are in a hurry or you're trying to squeeze in your exercise for the day. You should be stretching before and after you run. Even five minutes of stretching before to warm up your muscles and five minutes of stretching after for a cooldown can prevent serious injury. I normally recommend 15-20 minutes of stretching to my patients before and after their workouts.

The type of surface you run on also impacts the forces exerted on your body. Obviously, the harder the surface, the more stress is placed on your joints. Surfaces like concrete and pavement are so rigid that when your feet hit the ground, there is a lot of shock coming into your heels. Running on dirt, grass and tracks will soften the impact, but still give you enough firmness to make running safe.

Running can be an excellent way to get exercise and it is my hope that you will take what you have read and see how it may help you walk or run more safely. Now lace up those running shoes and have fun!

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Curb the Cravings

What's your favorite food craving? Chocolate, potato chips or fast food? Winter is prime time for food cravings. To make your New Year's resolutions work for you, here are a few ways to curb your appetite for the foods you think you want, but definitely don't need to be eating.

Start the day right. An abundance of evidence suggests eating a hearty, healthy breakfast helps limit cravings throughout the day. A good rule of thumb is to eat some form of protein and complex carbohydrate (whole grains, etc.) every morning.

Know yourself. Pay attention to your cravings. Do they happen at the same time every day? Do they happen during a certain activity or when you are with a certain group of people? If 7:30 p.m. is the time your worst cravings kick in, make sure you are doing something during that time besides hanging around the kitchen, waiting to give in to temptation.

Practice portion control. In a world of ever-increasing portion sizes, it's important to eat in moderation. Eating a number of small meals throughout the day, rather than a few large ones, keeps your metabolism high so you burn more calories.

Sleep it off. The more time you spend asleep, the less time is available to rummage through the refrigerator. Research also suggests inadequate sleep affects hormones that influence appetite, leading to weight gain.

Live a little. While it's a good rule of thumb to limit your consumption of junk food, it's also important not to deprive yourself. Evidence suggests that people who consistently quell their cravings are more likely to give in to them over time than those who occasionally indulge in their favorite foods.

So, next time you're out driving and the steering wheel seems to turn itself toward your favorite donut shop, just remember: You're in control. Follow these simple suggestions and you'll be in the best possible position to curb the cravings.

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Meditate Your Stress Away

We all experience various levels of stress. From traffic jams to unruly bosses to caring for the everyday needs of our families, stress has become an extension of our daily lives. People find many different ways to deal with their stress from retail therapy to medication to actual therapy, but a recent study suggests just 20 minutes of meditation for five days will significantly diminish anxiety and stress by reducing the amount of stress hormones released into the body.

How to Get Started

First, pay close attention to your breathing. This will help to clear your mind of the thoughts of the day that tend to invade our brains when trying to relax. As you get better at focusing on your breathing, eventually you will think of nothing and a sense of calmness, peace and serenity will develop. The following are some helpful hints as you start your meditative journey:

	Find a quiet room with little or no distractions.
	Allow an appropriate amount of time for meditation. Anywhere between 10 and 20 minutes is ideal.
	Begin to focus on your breathing, clearing your mind, and being open to the emotional impact that could occur.

What to Expect

As you begin to develop a meditation routine, different and sometimes unexpected emotions might emerge. Whether joy or sorrow, don't be afraid to let your emotions out. You also might discover that you have more energy and less fatigue throughout the day. As this habit becomes a natural part of your life, you'll see how differently you will begin to view situations that used to stress you out or push you over your emotional limit.

So the next time your blood pressure starts to rise, take a deep breath and focus. The world, and especially your corner of it, will be a happier place.

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