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Five Things to do While Injured

by: Preston Johnson

Being injured is tough. Not being able to get out the door and run, or feel the pavement beneath your feet as you run, the breeze on your face as you fly down the road, or even the strain in your legs as you finish a hard workout. It can be both mentally and physically debilitating. As I go through setbacks in running I try to focus on five rules I have set for myself to help me through the injury.

1. Get Healthy: This first one is pretty obvious, but you would be surprised how often it is forgotten. Being injured often means more than just not running, it means taking a break from anything that causes discomfort to your injury.
It also means taking the necessary steps to getting healthy, if your injury requires physical therapy get it, if your muscles need a sports massage you need to get one, if you need to be on crutches make sure you use them consistently. Injuries don’t just magically disappear so make sure to introduce them to the treatments that will be of the most benefit. Read More….

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Shoes: Function or Fashion

“Are my shoes cute?”  A question you may have asked yourself, or have been asked by someone else. Or possibly you have pondered the questions, “What is the best shoe for me?” or “What type of shoe should I wear?”  Although I think these last two questions are valid and are more pertinent to this article than the question, “Are my shoes cute?” I think the latter question may need to be re-phrased. The question more appropriately should be, “What type of shoe shouldn’t I wear?”

There are likely multiple shoes out there that will do well for a particular runner. As you are aware we are all unique individuals, including our feet and running gait. Shoe companies have had a big impact on what a runner will choose to wear for their running shoe; the newest model, the cutest patterns or colors, the type of shoe for your foot type, what the current fastest professional is wearing, etc.  Through the years you have probably seen changes in shoes, and some shoes have had drastic differences. On one side you have the extra thick Hoka and on the other side you have the thin Vibram five finger shoe (or even no shoe at all). The scope of this article is to talk about different aspects to consider when choosing a running shoe and how to use your shoes to your advantage. Read More….

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Trail Running Can Prevent Injuries. Say What!?

by: Janae Richardson

When we think about the topic of injury prevention a lot of things come to mind…icing, massage, foam rollers, strengthening exercises, etc.  What if I told you trail running could also be added to this injury prevention list? Say what!?  I know right now you are picturing rolling your ankle, tripping over a rock or root, falling off a steep cliff, or running into a rattle snake.  While these are all possible risks of trail running, one could contend that while running on the roads you could just as easily trip over a curb or pothole, get bit by a dog, or even hit by a car.  The truth is, trail running has some definite injury prevention benefits and here’s why…

Read More….

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Ice Bucket Challenge – Runners have been doing this for years!

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The Ice Bucket Challenge!

While we don’t want to downplay the widespread participation in the Ice Bucket Challenge or the fact that the ALS Association has been able to raise 100 million dollars (a 3,500% increase from the $2.8 million ALS was able to raise during the same period of time last year), we do take pride in the fact that runners once again are able to “one-up” the average person.  While people are dumping buckets of ice water over their heads and experiencing the cold rush for a minute or so, runners for years have been participating in ICE BATHS where we immerse our bodies up to our chests in ice water for 10-15 minutes!

Mo-Farah-ice-bath

So what are the benefits of ice baths for runners and what are the best conditions for an ice bath…

Benefits of an Ice Bath

  • reduces inflammation and muscle soreness following an intense workout
  • reduces the drop in performance that follows a hard, long, or fast workout

What are the best conditions for an ice bath

  • MOST EFFECTIVE IMMEDIATELY AFTER WORKOUT
  • STAND IN DEEP WATER. The bulk of the advantage from ice baths actually seems to come from the water pressure not the cold water temperature, so the best way to do an ice bath is if you can stand in a pool, lake, or river.  Although less beneficial (because of less water pressure), sitting in a fairly shallow tub is better than nothing and will still provide some benefit.
  • TEMPERATURE OF WATER BETWEEN 50-59 DEGREES FAHRENHEIT
  • DURATION: 10-15 MINUTES

So while we’ll show our support with the Fad of the Ice Bucket Challenge, us runners will continue to do what we’ve always done and utilize ice baths as a recovery tool!

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Core Muscle Exercises

WE ARE ONLY AS STRONG AS OUR WEAKEST LINK!!

Sometimes we put so much focus on getting in the miles, the intense workouts, the long runs, and eating right, that sometimes we neglect to strengthen the area of our body that is going to carry us through all the training and across that finish line. Our core is our foundation. If we don’t spend a little time on strengthening our core muscles 2-3 times a week an injury will find us. 

So check out this video from our friends at Mountain Land Physical Therapy. It contains a few simple core exercises that can easily and quickly be implemented into your training program. 

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