Saturday, May 31, 2014

Kitchen Personalities & Healthful Spinach Stuffed Chicken Recipe

I've never been much of a cook. My husband jokingly says he got the short end of the stick marrying a part-Italian gal who can't cook. He thinks my Italian genes should have automatically made me a master in the kitchen. (Sorry Grandma.) He is the chef in our family, he calls himself Chef-Boy-Russ-G, and definitely is more experimental than me. It is true, our personalities carry over into the kitchen. Hubby is the kind of guy who pushes the limits. I on the other hand, go by the (cook) book, in life and in the kitchen. He is always sneaking in extra spices when I am not looking. Meanwhile, I am measuring the precise amounts as prescribed in the recipe. He'll say "Hey what if we add peanut butter to that (insert any recipe here)? I bet that would be great!" Usually to my horror. (It doesn't say to do that!) I'm a rule follower, he is a rule breaker.

He has taught me that some experimentation can really pay off. While sometimes I think he takes it too far (peanut butter, really?) I think he has the right idea. He is always offering new ideas for recipes while he is supervising helping me in the kitchen. I even make changes to the written recipe sometimes (gasp!) to make it more healthful or delicious!  I won't go crazy like hubby, he will try almost anything, but I have learned to add some spices and make some healthful swaps.

When I saw this recipe on Pinterest for Spinach Stuffed Chicken, I thought it look delicious, but wanted to make a few changes. I didn't need to reinvent the wheel, but added some variations to spice it up! This is a simple healthful recipe that the whole family will love.

It turned out absolutely delicious! I ate it for dinner that night and for lunch the next two days. I swear everyday that I heated it up, it got a little better.




Ingredients:
  • 1 package of frozen spinach
  • 1/4 to 1/2 cup of plain Greek yogurt
  • 3 chicken breasts
  • 1/4 cup Parmesan cheese
  • 1/4 cup pepper jack cheese
  • Pepper to taste
  • Creole seasoning to taste
  • Cayenne pepper to taste
  • Red pepper flakes to taste
1. Preheat the oven to 375
2. Steam the frozen spinach
3. Pound the chicken breasts flat (I couldn't find my meat tenderizer, so mine were still pretty thick)
4. Season the chicken with pepper and creole seasoning
5. Mix together the cooked spinach, cheese, Greek yogurt, cayenne pepper, red pepper flakes.
6. Spoon spinach mixture on top of chicken breasts and fold over (or roll up if the chicken is thin enough) Use toothpicks to secure, if necessary
7. Bake for 35 minutes or until chicken is no longer pink in the center.

We topped it with Sriracha and served it with tabbouleh salad for a delicious, healthful, flavorful meal.

click to enlarge and print

 How experimental are you in the kitchen? Do you and your spouse have the same kitchen personalities?


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Lea

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Tuesday, May 27, 2014

5 Tips for a Successful Summer Challenge Run Streak #RWRunStreak

It's the most wonderful time of the year! The sun is shining and the pavement has been calling my name. That long cold winter is finally behind us. It's time for vacations, pool parties, and streaking! Say, what? Run streaking, of course!
It's time for the annual Runner's World Summer Challenge Run Streak! The idea is to pledge to run at least one mile per day from Memorial Day through Fourth of July. One mile. Forty days. Of course, on most days you'll run more than just one mile, but on the days when you would normally rest or cross train, you commit to running at least one easy mile. It helps builds that healthy habit of lacing up your shoes every single day. It might be hard at first, but you'll find after a few short weeks it will become second nature.

Top 5 Tips for a Successful Run Streak


1. Be accountable.

Tell your friends, family, co-workers, and frenemies your plans to run one mile a day from Memorial Day to Fourth of July. They will be either be impressed with your drive and dedication or they'll think you are down-right crazy. Either way, when we tell other people our plans, we are are more likely to follow through. (i.e. the whole purpose of this blog.) Who knows, maybe you will motivate someone else to do something that they've never considered before!

2. Find a streaking partner. (I wonder what kind of weird Google searchers this title will attract?)

Streaking with a friend is more fun! Hubby and I streak together and really help motivate each other to keep going. Yes, we're still talking about running!

One of the great things about the Runner's World run streak is the online community. Even if you don't have a streaking partner, you can find a virtual streaking pal! Use the hashtag #RWrunstreak to brag about share your streaking miles with all of social media. You'll find plenty of online support from fellow Runner's World run streakers. Mention me on Twitter @gealenders or on Instagram @runningwithollie when you share your #RWrunstreak miles and I'll give you a daily virtual high five!


3. Be flexible.

Some days you may run outdoors, some days indoors, some days you may barely find the few minutes you need to get your mile in. On days that I don't normally work out, I'll try to get my mile done early, but I've been known to be out there at 11:45pm (with hubby, of course) trying to squeeze my mile in before midnight. With that being said, I think it is important to be flexible, which is why I have two of my own rules which technically bend (OK, break) the Runner's World official rules:

  • The first rule that I bend and flex is that I give myself permission to walk my mile because sometimes I really just need the break. I will run most of them, but if I feel like I really need to rest, I'll just walk the mile. I know it is a run streak, but a mile is a mile, after all.
  • Secondly, I know it is a streak, but I say, if you miss a day, then just start over where you left off. I get that it kind of defeats the point of the streak, but I still think it is better to keep going, and keep trying, rather than just quit altogether if you happen to miss a mile one day. At the end of all this, I'd rather say I completed 38 out of 40 days, than say I stopped after 10 days because there was one day I just couldn't get it in. Maybe you don't end up with run streak bragging rights (like this guy) but you still ran a whole lot this summer...and I call that a success!

It's your streak, do with it what you want! I'll do my best to run every mile and do it for forty consecutive days, but if life gets in the way, I'll be flexible. My new favorite hashtag of all time? #WYCWYC (look into it).

4. Listen to your body.

Don't risk injury for the sake of a streak. Please don't attempt to run through pain or injury just to complete a run streak challenge (see point 3). If you are not sure if you can handle a run streak? Probably best to talk to your doctor before attempting something like this.

5. Have fun.

The most important take-away is that this is all meant to be a fun way to keep you fit and motivated over the summer and connect with an amazing online community. Keep it fun!

In the beginning, you will be fueled by the excitement of a new challenge, but after a few weeks, when the novelty wears off, that's when the habit of running a mile every day will take over and will bring you through to the end. Together, we can do this!

Remember the enthusiasm our four-legged running partners have for running!

Ollie is gonna have the best summer of his life!

Who's with me? Remember to shout out your daily miles by using hashtag #RWRunStreak.



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Lea

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Thursday, May 22, 2014

Cause There Ain't No Party Like a Pin It Party!

I love a good internet party. It removes all the things that I dislike about regular parties: crowds, forced small talk with strangers, and leaving my house (I kid, I kid) and just leaves behind the great thing about parties: interacting with like-minded people about the things I am passionate about!

I am excited that the awesome Lean Green Bean Blog is hosting another Internet Pin It Party! Everyone is invited! You just show up to the party with your best pinable images, hook up at the pin it party, and then interact with the other Pin It partiers. After all, what good is a party without a little social interaction? It is a great way to discover new blogs and interesting blog posts that you may have missed.
If you are not a blogger, did you know that pinning images from your favorite blogs is a great way to support the blogs that you love to read? The easiest, most effective way you can support a blog is to start pinning images in the articles you enjoyed.

First things first. Are you following me on Pinterest? I'll follow you back. I also have a group Pinterest Board called Fitness Inspiration from Friends. If you would like an invite to pin your health and fitness related pins to my group board, just email me at runningwithollie(at)gmail(dot)com with the same email address that you use for Pinterest and I will add you.

So let's start the fun! Thanks to the amazing Lean Green Bean Blog for hosting this Pinterest Pin It Party once again.

All bloggers are welcome to participate! Here’s what you do (from the Lean Green Bean Blog):
  • Round up 5 blog posts you’ve written that you would like to see on Pinterest.
  • Make sure there is a nice, pinnable image or photo included in each post.
  • Write a short post featuring the posts you chose- ie, put 5 nice images & links to the posts all in one place, along with a short description of each post.
  • On Thursday May 22, publish your post, then visit The Bean and add your post to the linkup!
The only rule is that if you link up, you should visit some of the other linkups and pin at least 3 images!

One very important thing to remember:

 

Pin from the individual post, not the home page.  


When you’re pinning from a blog, make sure you are pinning from the individual post, not the home page. To get to the individual post, click on the title of the post at the top of the blog. If you pin from the home page then the pin will link back to the home page and whatever is the most recent post will be shown (not necessarily the one that was pinned). This becomes an issue when the particular post you intended to pin is buried under a lot of more recent posts.


1. The Truth about Restaurant Iced Tea
It bothers me when I think I'm making a healthful choice and it turns out not to be a good one at all. I'm sure it happens to people all the time. There are tons of processed foods that are labeled with misleading marketing claims that trick well-meaning people into eating less than healthful foods. But not me. I'm pretty knowledgeable about nutrition. I'm no expert, but I know how to read a label, the ingredients, things to try to avoid...etc. So when I get tricked it kind of ticks me off, because I feel like I am less susceptible to these sort of things than the average person. I should know better. What is in the unsweetened iced tea that you order from restaurants? The answer may surprise you.



 2. 25 Tips to Wake Up Early to Work Out
Let's get back on that early morning workout train! The 5am train. You know the one. It comes barreling down the tracks, waking you up out of a deep sleep. Your alarm clock is like an air horn at an intersection. Morning workouts can be like jumping on a moving train, but once you are rolling steadily on those tracks, it's well worth the effort. Click though for my best tips.

3. Runner's Math
Runners aren't exactly known for being good at math. I'm no exception. That's why we wear GPS watches to do all the hard calculations for us. We say and do things that may sound strange to the non-runner or the math-inclined. I call it runner's math. Click over for a chuckle at a runners expense.

4. How to transition from Run/Walk Intervals to running
I am the first person that will scream, "In running, there is NO shame in walking." It is that all-or-nothing attitude that says, "If I can't run the whole way, I'm not doing it at all" that stops people from even trying. Walk if you have to. Crawl if you have to. Just keep moving forward. Most people start in the same place and you have to work through that hard-beginning part in order to become a better runner.

In order to learn to run, most people have to first do running and walking intervals. But once you have been doing it for awhile, how do you make the transition from running and walking to just running? Click over to read my best tips.
 



5. 10 Misleading Food Marketing Labels
The hardest part of living a healthy lifestyle is wading through all the information (and misinformation) out there. It seems so easy, eat healthful foods and exercise. It's the magic formula for successful weight loss, right? But what sounds easy isn't always simple. What exactly does "eat healthful foods" mean? It can be so confusing with all the mixed messages and misleading food marketing labels. The thing that is most important to understand is that food marketing labels can be deceiving. Foods are being marketed as healthful choices, when in reality they are quite the opposite.

Who is pinning in this party with us?

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Lea

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Tuesday, May 20, 2014

Lunch Date with a Treadmill

I've been cheating on my home gym with my work gym. You see, I've been having a lunchtime rendezvous with the treadmill. I actually have two gym memberships. LA Fitness is less than a mile from my home. It is ideal for when I am on an early morning workout kick. I love working out in the morning (in theory, but not lately in practice). The problem then is that the gym is just too busy after work. The crowds do not sit well with my introvert tendencies. For the close-to-home gym, it is morning or nothing. Lately, for my home gym, it's been nothing.

That's when I decided to pick up the second gym membership. I have a Planet Fitness gym membership for just $10 a month, that is 35 miles away from my home, but only a mile from my office. (And in case you were wondering, Yes, they have squat racks. Don't believe everything you read on the internet - except this, you can believe this.) This is how I discovered my new love of lunchtime workouts.

How wonderful it is to get to sleep in, not have to fight the crowds after work, but still get in a short workout? There are definitely pros and cons of the lunch date with a treadmill.


Benefits of a Lunchtime Workout


1. The lunchtime workout breaks up the work day. I look forward getting out of the office and going to the gym.
2. If I work out at lunch then I have to eat my lunch afterwards at my desk while working. This forces me to bring my lunch from home, because there simply is not enough time to work out and go pick up lunch. I save money by not eating out.
3. Food I bring from home is usually more healthful than food I would buy from a restaurant.
4. I get to blow off steam from my morning. This helps me reduce and better manage stress. I often go back to the office feeling re-energized.
5. I get to take a mental break from my day. Of the vast TV selections (sarcasm) shown at the gym during my lunch hour, I usually can choose between soap operas, Spanish soap operas, (Lo siento. No hablo Espanol. Gracias.) TMZ, and American Dad. I usually don't think a thing about my problems of the day. I think the mindless TV actually helps me to decompress. (I sometimes listen to music too.)
6. My workouts don't take away any time that I would normally spend with my husband. (Morning workouts don't either, as he is sleeping at that hour.)
7. I have found that lunchtime workouts are the gateway drug to getting back in the habit of early morning workouts. Establishing the habit is the first step.

Look at all those benefits of a lunchtime workout! Great, right? There is one reason not to do it that just reeks of a bad idea. 

The obvious and often unspoken disadvantage of the lunchtime workout is that I only have an hour for lunch. It takes me five minutes to drive to the gym, five minutes to change into my workout clothes, 35 minutes to do my workout, about 10 minutes to get redressed for work, and five minutes to drive back. There's my hour. What is missing? Just a little thing called a shower. I know, you are thinking about how gross I am.

I dry off, cover myself in scented lotion and perfume, get dressed, apply deodorant, touch up my makeup and comb my hair. Otherwise known as a whore shower. It works for me, mainly because I really don't care. (Sorry coworkers who have an acute sense of smell.) If I have a presentation or appointment in the afternoon where I need to be on top of my game (i.e. not stinky) I'll skip the workout. I've actually had people tell me that I smell nice and ask me what kind of perfume I was wearing, probably because of the extra heavy coverage of it after a workout.

Do you ever have a lunch date with a treadmill? Is the no-time-for-a-shower thing a deal breaker?


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Keep Running,

Lea

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photo credit: eccampbell via photopin cc

Sunday, May 18, 2014

5 Steps to Overcoming Negative Thoughts While Running

It's a simple truth: Your thoughts lie. "You don't have to believe every thought that passes though your head."  This was something my mother taught me as a young girl that has helped me tremendously in life. 

I don't know where those thoughts come from or why our own thoughts can be so self-sabotaging, but recognizing that most of our negative thoughts are lies can be the difference between pushing through to the next level or giving up.

Everyone knows about runner's high and how those endorphins can make us feel on top of the world (usually, after we finish running)! But the truth is that sometimes we have runs where we feel tired, worn out, discouraged, and lacking of confidence. A lot of times it is all in our heads. So how do we overcome those negative thoughts in order to have the best run possible?



5 Steps to Overcoming Negative Thoughts While Running

1. Don't think about it, just do it. 
This may be the simplest one, but not always the easiest. Sometimes you just have to block out all thoughts and just move forward. Don't feel like going for a run today? Don't think you can survive one more interval? One more mile? Don't think about it, just do it. Move forward.

2. Evaluate your thoughts.
I saw something on Pinterest that said that the tongue should have three gatekeepers: Is it true? Is it kind? Is it necessary? I think these same three questions should be applied to the negative thoughts in your head. Most often the answers are no, no, and no. Just because you think it, doesn't mean it is true. You can do this. Keep going.

3. Replace negative thoughts with a positive mantra.
When a negative thought says "I can't do this" replace it with "I can do this, I am awesome!" I often repeat "You can do it, you rock!" (Nerdy, I know.) If you talk to yourself in a positive voice, you will start to believe it. If you are going to believe the lies in your head, at least let them be positive ones!

4. Accept that trying and failing is better than not trying at all.
And you never really fail as long as you keep trying. Not every run is going to be a great run. You are not going to PR every race. Feeling less like Kara Goucher and more like Snuffleupagus some days is probably normal (it's not just me, right?). The fact that you are out there doing it is success in itself. Think of all the people that never even try. It's our egos that tell us if we can't be great, then let's not do it at all.

5. Listen to your body, not your mind.
Know the difference between listening to your body and listening to your mind. I never advocate running through physical pain because physical pain is a signal that something is wrong. However, running through mental pain is necessary to progress. Learn to really know the difference. As Jillian Michaels likes to say, "Get comfortable with being uncomfortable!"

How do you overcome the negative thoughts when you run?


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Keep Running,

Lea

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Friday, May 16, 2014

Furry Friday Feature: Meet Abbi and Hannah from Miles and Mutts

TGIF, friends! Welcome to the latest edition of Furry Friday Feature. Once a month I introduce you to a runner and his or her favorite furry four-legged running partner. This month I am especially excited for you to meet Abbi and her running partner, Hannah. Abbi has such an awesome story and special website, that I couldn't wait to share it with you.
Abbi is the founder of a great organization called Miles & Mutts, a program dedicated to connecting runners with shelter dogs. This is a fabulous program for runners and dog lovers to donate their time to the dogs who just want to get out and run. I know how excited Ollie gets when it is time for his run or walk, so it truly is a wonderful thing to give that kind of joy to a shelter dog!
Abbi and an adoptable shelter dog from Miles and Mutts.
Abbi and Hannah from Miles and Mutts
Abbi and Hannah from Miles and Mutts

Tell us a little bit about your favorite running partner
Out of my four dogs, Hannah is my main running partner. Mixed breed and six-ish. Last year alone, I also shared miles with about 50 adoptable shelter dogs through Miles and Mutts.

Where is your favorite place to run with your pooch?

My neighborhood with my own. The local rail trail for the shelter dogs.

Have you ever raced with your dog?

Absolutely!! Hannah and I have raced in 6 local 5Ks that support three different local shelters and rescues.

Tell us about a running moment that made you proud!

One of the earliest Miles & Mutts runs was with a dog named Cricket. She was all over the place on the ride to the rail trail, completely crazy. The run started the same way but about half a mile to 0.75 miles in she fell into certain pace with me. All of a sudden I saw her relax, calm her breathing enjoy the magic of the mile. That moment made me realize all time and effort into Miles & Mutts will be worth it.

What Important Running (or life) lesson can we learn from our dogs?
Don't get caught up in the details, enjoy the act of movement!

Do you want to tell us anything else about you or running with your dog?
Be patient and start with the right approach to it to build a perfect running partner

Tell us a little more about Miles and Mutts and how you got started.
Promoting rescues and animal shelter involvement has always been a passion. However, I never felt the time and energy I was spending to volunteer was really making much of a difference and could never really find the right fit. I had the idea to start running with shelter dogs when I became highly involved in running in 2010. The idea just sat in the back of my head because I did not feel I was involved in the right organizations to make it work. In 2011, I ran a 5K for a local rescue with one of my dogs, Hannah. After the race, I began volunteering with the organization that hosted Peace 4 Paws 5K, Better Days Animal League, and pitched the idea to them. Starting very small to figure out how to make it work, I started taking dogs to the local rail trail and soon had a few other dedicated volunteers involved. This was in April 2012. From there, we slowly started to spread the word and it has grown into a very dedicated group of volunteers. We now coordinate runs each week and can transport 8-10 dogs each time. The volunteers run whatever distance pace they (or the dog) wants to run and we meet back at the end where the dogs get plenty of love and time away from the shelter. Kennel life can be tough on dogs and it's gets them away from a shelter and out for something more than just a short walk around shelter grounds. It calms them down, helps with their socialization skills and gets them seen by potential adopters. At times, it can be a lot of organization to coordinate, however, the moment you have an overly excited shelter dog who suddenly relaxes and falls into place beside you, every single minute is worth it! Interest has continued to grow and we are very fortunate to be in a place now where we often have more people than dogs! Over the past two years, I've been contacted by many others wishing to start a program in their own towns and several have! Additionally, many other programs are also in existence and I've compiled a list (http://milesandmutts.com/2013/01/29/do-you-want-to-run-with-a-shelter-dog/) of all those we know about for others to get involved in their own ares. After a few years of doing a lot of high mileage and long distance races, I've become quite burnt out on running (reason my old blog is no longer updated), however, the one thing that will always get me out the door with running shoes on is a energetic four-legged running pal who needs an outlet.

If you want to learn more about Miles and Mutts, check out her site at www.milesandmutts.com to find out how you can get involved!

You can also follow Abbi and Hannah on social media by following her Facebook page or her Twitter account. Leave a comment and tell Hannah how cute she is and how lucky she is to have a momma like Abbi!

If you're a runner who would like to be featured with your favorite furry four-legged running partner just fill out this form to be considered for a future Furry Friday feature. (Bonus points if you can say that five times fast.) Note: Entries from the gentleman are lacking. Come on guys, I know there are some boys out there who run with their dogs!!

If you want to check out some other great running dog blogs, check out my post from earlier this week, Top Dog Running Blogs (spoiler alert: clicking on link will lead to cute pictures of running dogs).

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Keep Running,

Lea

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Tuesday, May 13, 2014

The Top Dog Running Blogs!

When I changed my blog name from Running for Dummies to Running with Ollie, I really had no idea that I was embarking (pun intended-barking-get it?) on a whole new world of running bloggers with dog themes. I loved to find this small community of bloggers who were passionate about running and their dogs! Nothing beats a cute four legged running partner/blog mascot.

Ollie-Wan Kenobi (The Top Dog Running Blogs)
Ollie is my dog and we run together, but this blog is not all about him (but don't tell him that) he just looks cute in the pictures, and writes the occasional guest post.

Come along as we visit the Top Dog Running Blogs. Did I miss any? I am always excited to read new running dog blogs. If you have one to submit, just email me at runningwithollie(at)gmail(dot)com and I'll add it to my list!

In no particular order...The Top Dog Running Blogs!

1. Barking Mad About Running

2. It's a Harleyyy Life





























3. Black Dog Runs Disney

Black Dog Runs Disney - Calypso aka the Wonder Mutt




































4. Run Your Mutt Off


Molly from Run Your Mutt Off






























5. Miles and Mutts

Miles & Mutts





































6. Runs with Pugs

This is the week of sharing! On Monday I shared a guest post from my friend Niquole at Fitty Duck, today is the Top Dog Running Blogs, and Friday will be my monthly Furry Friday Feature where I share the story of a runner and his/her favorite running partner, who happens to be Miles and Mutts! Stop back on Friday for her interview and a ton of cute pictures!

How many legs does your favorite running partner have? Am I missing any running dog blogs that you love? Let me know in the comments!

Does your running partner have four legs? Then check this out!!

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Keep Running,


Lea

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Monday, May 12, 2014

Running Injuries & TLC to Fix ‘Em (A Guest Post by Fitty Duck)

Hi, Friends! I am excited to introduce you to Niquole who writes the blog, Fitty Duck. Niquole and I have been social media friends for a couple of years and she always has been a big supporter of this blog. She recently started a brand new blog and I really liked the great content she was producing, so I asked her if she would would like to guest post here to help get some exposure for her Fitty Duck blog. Niquole is a great inspiration, a nursing student, and a personal training student. She is super knowledgeable, a great writer, and all around nice lady. I hope you enjoy her guest post about common running injuries and suggestions on ways to rehab them. As always, please use common sense and check with your doctor if you have a serious injury and take any advice or suggestions at your own risk. I hope you will visit Niquole over at Fitty Duck and let her know you found her here on Running with Ollie Blog!

Take it away Niquole...

An injury when you've been running for a while can be devastating. Assuming you catch it in time, you can still be looking at a week or two of bench time while you wait for it to heal. You do not want to jump out out there immediately after you’ve hurt yourself, you're going to make it WAY worse and might have to give up running for an extended amount of time. It's easier to just wait it out right now as opposed to rushing back out there, and exasperating it. Here is a list of common running injuries, how to fix them, and exercises to rehab to if you have them.  
IT band syndrome (ITBS) The IT band is short for the iliotibial band which runs from the top of your femur down to the outside of your knee. Posterior_Hip_Muscles_3
The IT band works to provide support for your knee when you are running and doing exercises are movements that require a great range of motion. Its general motion is shifting from the back of your femur, to the front of your femur as you go through a running motion and this repetitive movement can cause irritation. (Side note: I have experienced Snapping Hip syndrome which is iliopsoas tendinitis. I've had this happen in some of my longer runs. The pain this area can be described as a stinging or a snapping sensation like a rubber band snapped over the edge of your hip bones, it does not feel pretty. Kind of like a nails-on-the-chalkboard-cringe-worthy feeling at first. I mention this because people commonly think that it’s the IT Band causing the pain but it’s not). A common reason the IT band injury happens is if you do a lot of road running. The sides of the road are a bit angled and if the majority of your runs are here, the wonky angle of your body can add extra strain on to the IT band and aggravated it. Another thing that can cause pain here is not warming up for cooling down properly, and doing hill intervals too frequently. It can also be caused by muscular weakness in your glutes and your hip adductors or, by over pronating your foot when you strike.
IT Band Stretch Hip Abduction Clam
If you end up running too much, you can easily aggravated this area and make it worse for injuries. Some of the best things you can do right now is to get off of it as much as you can and use the RICE principle which is an acronym for rest, ice, compression, and elevation. By taking care of the irritation, now you can ensure that you will get back out on the road sooner.  
Runner’s knee - this is actually called patellofemoral pain syndrome. It is caused by irritating the cartilage that is on your knee namely, around the patella. Is commonly injured by overuse and less than ideal foot strikes. Gray345
I wouldn't suggest trying to run through this, as it won’t get the time it needs to recover. If you continue to run through, it you can end up shaving that cartilage down until it eventually tears. This is very bad because cartilage is a vascular so does not have a regular blood supply to it. This means it is going to take it a lot longer to heal than if you just pull a muscle. One of the big causes of this is having weak quadriceps. Strong quads are needed to support the knee while you're going through the motions. You may notice pain when you walk DOWN stairs as opposed to walking UP stairs and you can experience swelling and your knee going out. It is usually caused from overuse so taking a couple days from running to RICE would be very beneficial to you. There are also a number of exercises you can do to strengthen up your quadriceps so that your knee has a proper support when you go running. Knee Stretches 2 Knee Stretches Achilles Tendonitis This one is located at you guessed it, the Achilles tendon. It happens usually from not stretching tight calf muscles out prior to or after exertion. Itis always has a way of making everything sound more serious than what it could possibly be. All it really means is that the area is inflamed so in this case, the tendon is inflamed hence tendon-ITIS. Another causes pain here it is increasing your mileage too soon and/or too quickly. If your calves are tight then it's just going to add on tension to the tendon and inflame it even more. Achilles-tendon
The going theme here for rehabbing is RICE. You can heal just about anything aside from broken bones and shredded/non-existent cartilage. For that you need to go to a doctor. Hammy Achilles Plantar fasciitis this like runners knee, in the sense that it is a very common running injury. This is an inflammation of the ligaments and tendons that make up your foot. The can become inflamed when your foot strikes the ground repeatedly as you run. People with high or low arches are particularly vulnerable for this injury to happen as the bone structure of the foot isn't ideal. The high arch can lead to excessive strain on the muscles, whereas a low arch does not provide enough support for your foot. Fascia_plantar
Source The best image I could find was it Spanish, it just says the plantar fascia is a thick band that covers the bottom of the foot Smile.
This is not an injury you want to run through. Trust me on this, you will end up regretting it. Runners around the world lament about how horrible it is when they continue to run on this type of injury. It can lead to tears of the ligaments and tendons, swelling from the inflammation and it can make it very painful, if not impossible to walk. Worse case scenario is that it can require surgery and being benched to fix it. Once again RICE is key for healing. When it starts to flare up, one of the suggestions I have seen is to roll your foot over a bottle of frozen water to help reduce the tension and the inflammation in the area. Plantar Fascia I certainly hope some of these exercises help sore and injured runners out there. Have a lovely day! Winking smile

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