www.RunInjuryFree.com
Over the years, I’ve consulted with numerous orthopedists about fitness related injuries. The consensus is that most exercisers ignore the early and standard warning signs of even potentially serious situations. Continuing to push into pain will significantly increase the downtime needed for repair. In some cases, this will result in permanent damage. Denial of pain leads to greatly increased damage.

So how can you tell whether you have an injury..or simply a passing ache? The following three “red flags” tell you to stop the activity for a while and get treatment. Most of the potential injuries I’ve experienced in the last 30 years were evident during exercise or when getting a massage in my Human Touch chair. Once identified, I took a few days off, applied the appropriate treatment, and none of these became a real injury. I’ve had the similar success in advising thousands of others.

1) Inflammation.
     Swelling around an area that is used during exercise is a sign of injury or impending injury. I suggest taking at least 3 days off from exertion of the inflamed area. Your doctor may know of medications or treatments that can reduce the swelling so that healing can proceed.

2) Loss of function.
     If the muscle, foot, joint, etc. does not work correctly then stop the activity. Consult with your medical team to treat the problem.

3) Pain is your body’s sign that something is wrong. Usually a brief vacation from exercise with immedate treatment can get healing on track.

Finishing the workout, when there is only 5 minutes left can dramatically increase the time needed for healing. Getting the right advice on treatment can dramatically speed recovery. Massage therapy, including the use of a Human Touch massage chair, can be very effective, especially in muscle injuries. As always, get your doctor’s advice before any treatment mode is used.

“My mission is to help people improve the quality of their lives through physical activity, body care, and eating energizing foods of quality. The right wellness program is one that includes a balance of activities to empower the individual every day.” - Jeff Galloway

Note: Over a million exercisers have attended Jeff Galloway clinics, running schools, wonderful retreats, training programs or read his books. To subscribe to his free newsletter and/or blog, visit www.JeffGalloway.com

Jeff Galloway is a member of the Human Touch Wellness Council and enjoys relaxing and rejuvenating in Human Touch massage chairs.

Early in my running career I discovered the power of a reward after exercise. During the most difficult workouts I would promise myself a big bowl of ice cream. As I increased my daily running to 20 miles a day, in preparation for the Olympic trials, there were many days when I had to drag myself through some really hot runs. It was wonderful to dive into a half gallon of decadent chocolate chip mint “medicine”. But even though I was not gaining weight, I knew that this was not good for my arteries.
I never got tired of this reward and believe that I would not have finished many of the tougher workouts without my “carrot on a stick”. But as my mileage decreased, and my nutritional awareness increased, I shifted to other reinforcements. Simple carbohydrate snacks (mostly sugar, about 300 calories) did not contain significant quantities of saturated fat, and would reload the muscle glycogen better than ice cream when eaten within 30 minutes of finishing a hard workout. I found that this made it easier to run during the first 15 minutes of the next workout.

The ideal reward is often not a food. You need an satisfying experience afterward–one that can motivate you to start and finish challenging workouts. It’s even better if the reward actually helps you recover faster. Here are some of my favorites:

1. I’ve staged some of my runs near a scenic hiking or bike trail. After the run, I’m rewarded by walking through beautiful scenery, while the walking pumps the waste products out of the tired muscles.

2. On hot days, a dip in the pool can be wonderful. I add some light “water running” to my pool time, which also helps perform the same type of blood pumping as walking. I teach pool running at many of my running retreats because this activity can also be a substitute for an easy running day, when the outside temperature is too high.

3. Massage can also reward you with blood flow, as it relaxes the body and invigorates the muscles. On numerous runs, during the last year, the only thing that pushed my motivation button, was the thought of my Human Touch massage chair waiting for me. On one workout, this kept me going for 10 more miles!

4. What works on one workout may not work another time. So it helps to have several different rewards: a healthy food item, a cool down or tub experience, muscle regeneration, and a delayed gratification special reward at the end of the week or month. Many runners use my running retreats or running schools as a reward. These are fun experiences, with learning.

As you reward yourself, you gain control over your motivation. That’s a good thing.

“My mission is to help people improve the quality of their lives through physical activity, body care, and eating energizing foods of quality. The right wellness program is one that includes a balance of activities to empower the individual every day.” - Jeff Galloway

 Note: Over a million runners and walkers have attended Jeff Galloway clinics, running schools, wonderful retreats, training programs or read his books. To subscribe to his free newsletter and/or blog, visit www.JeffGalloway.com

Jeff Galloway is a member of the Human Touch Wellness Council and enjoys relaxing and rejuvenating in Human Touch massage chairs.

Getting mentally and physically ready to exercise is a ritual that can prevent injuries and enhance the feelings of the workout. During this 20 minute period, you can prepare the muscles and mind for the experience.

Thousands of runners and walkers have reported injuries to me that were due to an inadequate warmup. Due to lack of patience, time constraints, running with a friend, and cool weather, it’s easy to get into the flow of a workout for 10 minutes or more and suddenly realize that you have been pushing too hard. If you didn’t have damage in a foot, knee, muscle, tendon, etc. before the workout, the increased pace often creates an environment for injury.

I don’t recommend stretching because of the injury risk. If you have stretches that have worked for you and have not caused aches and pains, then go ahead, but be careful.

On a cold day, it helps to get the blood flow into the muscles before going outside, or prior to getting on the treadmill. Here are some common ways of doing this:

 - Directing a warm shower on the legs, or soaking the legs in a warm bath or hot tub for 5-10 minutes

 - Using the Human Touch calf massage for 10-15 minutes. Or getting a leg massage

 - Walking gently for 5 minutes

 - Alternating 5 seconds of jogging in place, with 10 seconds of walking

When outside temperatures are extremely cold, many exercisers put a few light layers of clothing during the walking and the jog/walk portion of the warmup. It’s best to get the body temperature to rise a little, but you don’t want to be sweating when you start the exercise. Peel off layers as needed.

By the time you go outside, you should be ready to face the elements with warmed up legs and feet.

Enjoy!

“My mission is to help people improve the quality of their lives through physical activity, body care, and eating energizing foods of quality. The right wellness program is one that includes a balance of activities to empower the individual every day.” - Jeff Galloway

Note: Over a million runners and walkers have attended Jeff Galloway clinics, running schools, wonderful retreats, training programs or read his books. To subscribe to his free newsletter and/or blog, visit www.JeffGalloway.com

Jeff Galloway is a member of the Human Touch Wellness Council and enjoys relaxing and rejuvenating in Human Touch massage chairs.

Most of us are involved in dozens of projects, day after day until we go to bed. Adults tend to keep going until we are exhausted. One detail leads to another, and each year we get better at making detailed check lists which can be endless. Even our greatest sanctuary, the home, unleashes a continuing stream of upkeep items. Don’t you long for “recess” period, during elementary school?

Actually, recess is a great concept for adults also. Even if it’s only a 5-10 minute, walk around the block, or down the hall there will be a vitality boost and usually a better attitude afterward. Studies show that the time spent in exercise results in greater productivity when we go back to work.

The best part is that when we decide to do this, at strategic intervals every day, we take charge over a significant aspect of our day. The commitment to exercise develops a sense of responsibility for maintaining a good energy level, a positive state of mind and better long-term health. It sure is better than just waiting for things to happen.

Over the years I’ve heard from a number of walkers or runners who motivate themselves by having a co-worker or relative drive them a certain distance away from work or home. Their feet must go the distance, and the workout is guaranteed. Here are other motivational tips:

• The exercise buddy system. When two people make  a commitment to help one another get active, they often feel a greater sense  of commitment. Even when miles apart, the call before or during the workout is a great way to connect with a friend or relative, as each inspires the other.
• Get a treadmill or other equipment for the home.  Mothers are able to watch the kids while logging their miles. Dads can be  around the family as they get in their after-work exercise.
• Keep your exercise gear packed. Having  walking/running shoes and clothes in a bag in your car, allows you to change  during your child’s soccer practice and take a few laps around the field,  etc.
• Schedule your workout as an appointment that  does not get changed. For sanity, this appointment may be the most important all day.
• Join a health club, running group, walking organization. Many find motivation when they pay the membership, and place themselves in the midst of peers who are exercising.
• Have a reward, such as the Human Touch massage  after the workout. I always look forward to sitting in my Human Touch massage chair as I enjoy the glow of completion.

“My mission is to help people improve the quality of their lives through physical activity, body care, and eating energizing foods of quality. The right wellness program is one that includes a balance of activities to empower the individual every day.” - Jeff Galloway

Note: Over a million runners and walkers have attended Jeff Galloway clinics, running schools, wonderful retreats, training programs or read his books. To subscribe to his free newsletter and/or blog, visit www.JeffGalloway.com

www.RunInjuryFree.com
Each year, millions of adults discover that exercise doesn’t have to hurt. I know that this runs counter to experiences in physical education classes, but with the right combination of pacing, rest breaks, muscle manipulation and warming down, workouts can be the most joyful part of the day.

In fact, the rewards of exercise can lead one to doing too much. Running, for example, delivers a series of psychological benefits that are virtually unique: a significant boost to vitality with a positive attitude being the ones most commonly praised. The after-exercise glow is such a wonderful lifestyle change that many beginners assume that going faster and farther will increase the good feelings. Unfortunately, this often leads to aches, pains, and fatigue.

Over the 35+ years that I’ve been coaching, I’ve developed a pattern of training elements that has allowed most of my individual coaching clients to enjoy the experience as they benefit from the physical and psychological enhancements from exercise.

Start slowly. Most exercisers know that they need to warm up. I have my runners walk for 3-5 minutes, and then alternate a 20-60 second run with a 60 second walk for 10 minutes. At that point, most can ease into the pace for that day.

Insert recovery breaks before fatigue builds up. On long runs and races, I have my runners continue to insert walk breaks, usually every 1-4 minutes, to the end of the run. This reduces fatigue, speeds recovery, and can almost eliminate injury. My surveys surprisingly show that the walk breaks allow runners to run faster. Cyclists have “gliding” breaks, and those using exercise machines can reduce the level of exertion significantly for a minute, every 3-5 minutes to achieve the same result. The continuous use of the muscle at a high level of exertion will exhaust muscle fibers and break them down quicker.

Pacing. Most exercisers can work too hard in the beginning of a workout without realizing that it is too hard. It is always better to start more slowly. Whatever is saved during the first 10 minutes can be used during the important mid-workout exertion. Even better, if you ease into your workout, you can feel good to the end.

Warm down gently. Muscles recover better if they are not pushed harder and harder to the very end. By easing off during the last 10 minutes, damage can be significantly reduced, and blood flow can help to remove some of the waste products that accumulated during the workout. Continuing to walk after a run, for example, will allow the muscles to help pump blood back to the heart. Standing around after a good workout can put a lot of stress on the cardiovascular system. Keep moving!

Manipulate the muscles. I melt into my Human Touch massage chair after I’ve had my post workout warmdown. Tired muscles have always felt better after a session, and especially the next day.

Over a million runners and walkers have attended Jeff Galloway clinics, running schools, wonderful retreats, training programs or read his books. To subscribe to his free newsletter and/or blog, visit http://www.JeffGalloway.com/