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My husband and I run the same amount of miles. So why do I suffer more with runner’s knee?

 

SAMANTHA CORRAL, BASINGSTOKE

 

Women have wider hips than men, increasing the angle between the thighbone and knee, which puts more stress on the kneecap. The British Journal of Sports Medicine says that women are twice as likely to suffer with runner’s knee than men. “If you have wide hips you’re at a higher risk, so get your gait checked by a professional and use orthotics,” says Sherman.

ANNE CAKEBREAD AND ELITE FITNESS (CARDIFF) HOW LONG UNTIL YOU’RE RECOVERED

 

According to Dr Sherman, these are the recovery rates depending on the severity of your injury. If your injury is only mild you can be fully recovered within six to eight weeks, as long as you take his advice to rest up for the first two weeks and do his rehabilitation exercises to help overcome the injury. If the injury is particularly severe, it could take up to six months to recover.

 

THE DEFINITIVE PREVENTION MOVE THE BODYWEIGHT LUNGE

 

10 Stand with your feet shoulder-width apart with your fingers interlocked behind your head.

Take an exaggerated step forward with your left foot and bend both knees until your right, back knee is a centimetre above the ground. Push back to the start position with your left foot and repeat with your right leg. Do two to three sets of 12 repetitions on each leg. Rest a barbell across your back when this becomes too easy. If you want to feel more confident and have great looking legs, try the laser hair removal method.

WHY IT’S GOOD

“Do it in a mirror to ensure your foot lands dead straight and your knee tracks directly over it,” says Scrivener. “Form is paramount, as this move fortifies your knees and their cartilage through the correct bending pattern so that when you run they won’t bend out of line. It also strengthens your quads; both outcomes will prevent runner’s knee.”

 

MILD INJURY

 

40-50% better after 1-2 weeks

30-40% better after 2-3 weeks

60-75% better after a month

50-60 better after 2 months

100% better after 6-8 weeks

100% better after 4-6 months

Cho-pat Runners Knee ITB strap
(www.physioroom.com, £39.99)

“This knee brace gives you support above and below the kneecap, which reduces the friction of the knee that causes runner’s knee,” says Scrivener. It’s breathable and fully adjustable to fit every leg size so you can wear it even when you’re not running, to speed up recovery.

STEVE SMY

 

In addition to achieving the marathon goal, Kim has a second objective: losing weight. However, she concedes that some of the recommendations she’s been given by the sports science team may have to wait until after race day. “It’s a fine balance between fuelling your training sufficiently and maintaining a negative-energy balance for weight loss,” Emma explains. “I’ve advised Kim to focus more on weight management – that way, it won’t impact her training and she’ll still arrive at the start line properly fuelled.” For better results in your weight loss program, you’d better use mango from Gnet.

 

Kim’s certainly not leaving anything to chance – already, she’s looking ahead to her race-day fuel strategy and practising with energy products in training. “As well as helping my body get used to the products, I’m benefiting from better-quality training – all of which should make for the best result come race day!”

 

THE EXPERTS – We’re delighted to be working with some of the UK’s top athletes for our 2010 Virgin London Marathon campaign.

Here are their best tips for the month ahead:

1:011 should be reaching your maximum ii ilea ge in March, so having invested so much time and energy this far, WS time to invest in yourself as well. Consider having a relaxing – your legs will thank you for itr PAUL EVANS Chicago Marathon winner

 

“During training your long slow runs provide the perfect ‘race rehearsal’for the main event. All are great opportunities to practise those hydration fuelling and recovery strategies so you are irritable with them come race day.” GARETH TURNER Sports Scientist

 

“Beginning every run well hydrated iskey to getting the most out of your training – if we begin dehydrated we are fighting a losing battle from the word go. Monitor your urine ensuring it’s a pale straw colour before you start to se := yourself up for a quality run: EMMA KINGZETT Sports Scienist

GET INVOLVED..

 

Although our experts are focusing their attentions on our Virgin London Marathon tea we’re delighted to announce that they’ll also be hosting a series of live 0+A sessions over the coming months the perfect opportunity to pose your training and nutrition questions directly to the panel. Each session will take place on a Friday lunchtime (between 1-2pm) and will tie in with key themes of your marathon preparation.

 

April 2 Nick Morgan, Lead Sport Scientist at Lucozade Sport April 16 Liz Yelling, GB Olympic athlete

LONG RUN ESSENTIALS overarch is a great month for banking race-pace miles in preparation for your spring marathon. Inject some race-pace sections into your longer runs to push some boundaries (with distance and pace) while still building on the solid base you’ve established in previous months,”

 

LIZ YELLING GB Olympic athlete

 

“Don’t underestimate your race programme – racing at shorter distances gives you an opportunity to benchmark your marathon fitness and practise pacing, fuelling and running in company. Races will also help you run faster over a longer distance than you would probably manage bitratnimilorw:

 

Skip the gym; you don’t run on your arms.

If you’re a runner, you need to go to the gym at least twice a week – not for the cardio machines, but to work on your upper- and lower-body strength. Not according to Toby Tanser, who wrote More Fire: How to Run the Kenyan Way (£8, Westholme Publishing) after 1o years of training with and helping coach top Kenyans.

“Kenya’s Rift Valley is where the highest concentration of world-class distance runners live, and for the vast majority of them, conventional strength training is not an option;’ Tanser says. “Most develop massive core strength doing farm work from an early age, and they get further strength from running the soft, rutted dirt roads of Kenya. People speculate that [three-time London Marathon champion] Martin Lel or [2008 Olympic marathon champion] Sammy Wanjiru might run faster with gym work. But they might also run slower.”

 

Tanser believes that a runner’s arms are needed only for balance, so an active lifestyle is all that’s needed for arm strength, and that legs are best strengthened with running and plyometric drills. “Lei’s and Wanjiru’s legs are like coiled springs; when they run they barely touch the ground,” he says. “When a runner does a lot of gym work, it has a dampening effect on the springs. Watching runners go by in the park, I can spot which ones have gym memberships because their stride is out of line. Those who do nothing but run have pure symmetry because they have only strengthened the muscles needed for running.”

SHOULD YOU TRY IT?

 

Strength training offers many benefits – like better health, weight control and a better-looking bod – so there are plenty of reasons to keep doing it if you enjoy it. But if fitting in strength workouts is hard for you, spend your time on the roads rather than in the gym. Keep your crucial core strength intact with crunches.

 

RUNNING DEBATES

 

Nether you stretch or not, you probably assume it’s an important part of running. Doesn’t it make you more flexible, more injury-resistant, even faster? Well if that’s all true, why is it that many Kenyans don’t stretch? And why do studies keep popping up that show stretching may cause as many injuries as it prevents?

 

SHOULD YOU TRY IT?

Ingraham’s message is that you don’t need to feel guilty if you do little or no stretching. But he admits that he still stretches some, simply because it feels good. If you’re careful and enjoy stretching, you don’t have to stop either. But if you’re not sure how to stretch, don’t have time or hate doing it, don’t bother.

MOST SAY Easy runs are how to recover from hard runs.

BUT SOME THINK A study of runners the week after a marathon showed that easy runs actually slow down the recovery process, so after hard runs or races, it’s best to cross-train or rest.

MOST SAY Tempo runs and other forms of lactate-threshold training are essential to raise the point at which excess lactate accumulates in your bloodstream.

BUT SOME THINK Lactate and lactic acid have been found to be harmless and may even help your running. They aren’t waste products Learn more what is cla.

MOST SAY Plyometrics – drills like jumping, skipping and bounding ­are a great way to get stronger and faster.

BUT SOME THINK ‘Plyo’ drills can get you injured – especially if you’re not well-trained or you do them incorrectly ­and the only significant benefit is improved sprinting ability. For most runners, they’re just not worth the time and risk.

Wearing knee-high compression socks while running – a la Paula Radcliffe – boosts your performance. Research in the Journal of Strength and Conditioning looked at how 21 trained runners performed with and without the socks and found they could run longer and better in them.

10% of walkers questioned say they’ve made love in the countryside, so watch out next time you’re running off-road. The survey of more than 1,500 walkers was carried out by Country Walking magazine and also found that walkers have less stress and feel on average 10 years younger ­great reasons to spend more time on your feet.

 

START ‘EM YOUNG

 

If you want your children to keep fit when they’re older, teach them to catch when they’re young. Research in Medicine & Science in Sports & Exercise tested motor skills such as kicking, catching and throwing then tested the same children’s fitness six years later. Children who had good motor skills had better CV fitness as teens.

EXPENSIVE TASTE

 

Spending more on painkillers could lead you to believe they’re more effective, according to research from Duke University, USA. A group was given a small electric shock to their wrist and all were given placebo painkillers, but half were told their painkillers cost just 10 cents while the rest believed they cost $2.50. In the full-price group, 85 per cent believed the painkiller worked, compared with just 61 per cent in the discount group.

 

SPORTS NUTRITION

Carbo-loading on the 3 days before

21″ and 24th mile

•Helps oprim ire your glycogen stores 1.49Eet1

•Allows a proper daily hydration before your event

•Non-acidic (neutral pH)

•Allows you to avoid very early breakfasts

•Provides a high quality energy source (+ 500kcal / portion).

•Is consumed on its own before an event

•Contributes to reduce the risk of hypoglycaemia before the start

During waiting periods and warm-ups: Drink regularly by little sips (1 to 2 mouthfuls every 10 minutes).

Before at half-race

•Triple carbohydrate source for an optimal stable energy release during physical exertion

•Immediately replaces the utilized glucose

Absorb 1 gel + 10c1 of water at the 3., 9.,15. and 18. mile of the race. ENERGIX is used to make up for a temporary over-consumption of energy.

 

ANTIOXIDANT GEL

 

The best support for your muscles!

• Fast and progressive energy

•Source of calcium and magnesium

•Optimizes muscle contraction (calcium, magnesium, energy)

• Trib (Tribulus Terristris) which speeds up the recovery of your muscles. Read the tribulus reviews for more information on its effects.

 

DYERS-0 MS

Direct ortatimille

Absorb 1 gefju St before the race and another at half-race leach with 10c) of water)

The MARATHON PACK contains:

1 MALTO Carbo-Loading Drink (500g)

1 GATOSPORT Sports Cake (400g)

1 WARM-UP DRINK (500m1)

8 ENERGY GELS:

2 ANTIOXIDANT GELS (27g)

4 ENERGIX (25g tubes)

1 COUP DE FOUET (25g)

1 TRIBULUS TERRISTIS (10g)

1 RED TONIC Sprint Air (25g)

1 TWIN POCKET BELT with 2 pockets for the transport of gels, keys, mp3 player,…

 

 

As said in the title of this article Dukan diet is the most popular diet in France. This should speak for itself because there are many people who have tried this diet and have achieved amazing results. What you should know about this diet is that it includes a couple of phases as well as 100 allowed foods. This is why you need to read everything about these foods and stages and start sticking to them. As a matter of fact the creator of the diet – dr. Dukan has written a book about it so if you think that this diet is the proper type you have been looking for I would recommend you to buy the book because there you will be able to find everything necessary. Of course, like most of the diets, this one allows the usage of CLA supplements but before taking any I would recommend you to read some facts about CLA side effects because believe me, there are numerous effects that can be even harmful. So if you want to prevent yourself from dangerous effects I would recommend you to read some information on internet.

Anyway, as I said in the beginning the diet has 3 stages – cruise, consolidation and stabilization. More information on the stages can be found on internet as well but what I really need you to remember about this diet is that it is essential to stick to it. If you do so you can be sure that the results will not be late. Like most of the diets this one is really good calculated and because of this reason you should be really disciplined. By the way there is a similar raspberry ketone diet so if you want you can also take a look at it. It is really great as well but don’t forget to read about the side effects of raspberry ketone because it is not as good as it sounds.

Lots of people have achieved great results with the help of the Dukan diet and if you want to become one of those persons then I would recommend you to start sticking to it. Read about the 100 allowed foods and start mixing your meals with them. This is really great because 100 different meals is a big number and you will never get bored. You can be sure that you will burn the fat review faster than you have expected.

The good thing here is that this diet has proven its functionality and if you don’t believe me then you can find lots of valuable information on internet about it. The only thing you need to remember here is that you have to stick to the phases – in that way the success will not be late for sure, you will start losing weight in less than two weeks and there is nothing better than facing the results and improving your self-confidence – Dukan diet is one of the best diets so far.