Prevent dehydration, and get acclimated to heat; Adequate electrolytes (sodium, potassium, magnesium, calcium); Anti-acids: Zantac or Pepcid (before and during run; I even start the night before); No diet sodas (before or during run); limit fructose (fruit – sugar drinks); Stomach – soothers during run: Tum's, ginger (e.g., gel candy), peppermint candy, sodium bicarbonate (baking soda), L-glutamine (this may be better as prevention); Caffeine: increases gastric emptying (i.e., good if you tend to get … [Read more...]

Have you ever WONDERED?? People often wonder why we gain weight as we get older, but it’s especially because we forget to play like children, becoming much more sedentary, with the excuse that we can’t be as active because we are getting old, but actually people are getting old because they are less active: cause and effect are reversed. Humans are also experiencing some of the effects similar to other mammals that hibernate. When an animal hibernates it significantly decreases its activity level to … [Read more...]

Motivation is defined as behavioral choice, effort, persistence, and performance. It can be characterized by frequency, intensity, time (F.I.T.), and level of physical activity. Why children and adolescents participate in physical activity (leisure time activity, organized sports) -- 3 major motives: Youths want to develop and demonstrate physical competence/adequacy, such as athletic skills, physical fitness, and physical appearance. Gaining social acceptance and support, including friendships, peer … [Read more...]

Introduction Physical performance depends on multiple factors: Endurance: length of time a given level of activity can be maintained, or resistance to fatigue; Aerobic capacity: ability to perform despite symptoms of shortness of breath; Pain threshold; Body hydration; Temperature control. Physical training maximizes physical performance, and quality practice equals improvement. To achieve maximum benefit of training, proper diet is required. A high-quality sports diet must: Fuel the muscles … [Read more...]

Anti-inflammatory medications (also called non-steroidal anti-inflammatories, NSAID’s) are used extensively by many athletes both before and during activity, with the belief that they help prevent pain and discomfort during their sport and prevent soreness afterwards. However, studies have shown that NSAID's did not decrease the athletes’ perception of pain during the activity or decrease muscle soreness later. There are 3 main considerations pertaining to side effects that runners should be aware … [Read more...]