Loraine Sande

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It is no secret that the best runners have to be both well conditioned and strong! Thats right, I said strong. You see any physical activity that you engage in your body has to be strong and fit in order to perform at the highest level. This is no different for runners. If you are looking to accomplish this for yourself then continue reading this article.

Strength Training For Runners

Running is an awesome feat for any person to engage in. It is something that a lot of people allow to go away over time and some even take for granted. If you are serious about your running program then you have got to train like you are serious even when it comes to your strength. One great way to elevate both your strength and level of running performance is to engage in the ancient method of kettlebell training. This is a very dynamic method of strength training that is based off of you learning how to manipulate bodily movements rather than isolating specific body parts. By doing this you enable your body to better respond to the actions of movement altogether. This makes perfect sense when you think about how it would be beneficial for your running program. Kettlebell training is an awesome strength training program for runners to adopt. You will not only make huge gains in your strength and overall conditioning, but you will also improve the mobility and overall integrity of your joints. Kettlebell training is weight lifting for runners at it’s best! There are many lifts and drills that you can format for an effective workout with kettlebells, but if you allow yourself the time to learn even the most basic movements such as kettlebell swings, snatches, and get ups you will start to see huge progress within the scope of your running program.

If you haven’t taken the time to learn about kettlebell training for your running program then you are missing out. If you are interested then feel free to access the rest of my articles on the matter for free. Remember that most anyone can train hard, but only the best train smart my friend!

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Introduction

Muscle cramping is probably an inevitable experience for most runners and other endurance athletes and has to be one of the more common questions asked by patients in our sports medicine clinic. I’ll cover the basics about the causes of the typical type of muscle cramps, as well review some of the medical literature regarding current concepts in treatment and prevention and try to explain some of the myths and misinformation about cramps.

What is a muscle cramp?

Muscle cramps or cramping is a condition that most runners have experienced. It is usually defined as a spontaneous and painful contraction or spasm of a muscle or a muscle group such as the calf muscles or hamstrings.

Are there different types of muscle cramps?

Yes, and also a number of different causes of muscle cramps. Muscle cramps occur in the well-trained athlete, the elderly and is also more common in women during pregnancy. Severe electrolyte or chemical deficiencies or imbalances may also cause muscle cramping, in addition to underlying neuromuscular disorders. The wide variety of people whom experience muscle cramps suggest that there are multiple or different factors or triggers for cramps.

The most common type of muscle cramp seen in athletes is exercise-associated muscle cramps (EAMC). Surveys of marathon runners and Ironman triathletes have reported a prevalence of muscle cramps of 30-50% and 67% respectively (Schewellnus).

What are the causes of muscle cramps?

Schwellnus and others have suggested that EAMC is actually a result of muscle fatigue and not due to other causes such as dehydration or electrolyte imbalance. Their current concept for the source or etiology of EAMC is that an altered or abnormal spinal reflex activity produces muscle cramping. As the muscle fatigues, the amount of relaxation time in between muscle contractions lengthens. If the relaxation time is too long, or a high rate of muscle contraction is required, such as during running, then muscle cramping may result. Cramping may also be a protective mechanism to prevent further injury to fatiguing or damaged muscle tissue.

What about sodium and other electrolytes?

Sodium and other electrolytes such as potassium and magnesium have been mentioned in the past as possibly causing exercise-induced muscle cramps, although there is little evidence to support electrolyte imbalance as a cause. The original work looked at miners and other workers exposed to high-heat environment. Two more recent studies by Nicol and Maughan have looked specifically at endurance athletes and were not able to identify an association between muscle cramps and changes in the blood levels of specific electrolytes. However, in some cases, runners and other athletes that have an excessively high sodium sweat rate combined with a low-sodium intake may suffer from cramps due to low sodium levels.

Who is more likely to cramp?

Which athletes are more at risk for EAMC? Manjra studied over 1300 marathon runners and found the following risk factors for EAMC among the runners:

Older age of the athlete

Longer running history

Higher Body-Mass Index (BMI)

Less time spent stretching, or irregular stretching habits

Family history of muscle cramps

Manjra also found that the marathon runners were able to identify certain conditions that either appeared to aggravate or precipitate EAMC. These conditions included:

Duration (or distance) of running

Increased intensity of running

Running hills

Subjective feelings of muscle fatigue or poor race performance.

What are effective treatments for muscle cramps?

Treatment for exercise-induced muscle cramps primarily focuses upon passive stretching of the affected muscle groups, as well as correcting any identifiable muscle imbalances and weaknesses. Proper nutrition and hydration during competition and training are also important by preventing early fatigue and susceptibility to muscle cramping.

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Elizabeth Gaskell’s Wives and Daughters (3 Disc Set) Familienbande – Petra – Berlin
An sich freue ich mich über jedes BBC-Period Drama, sind sie doch alle, wenn nicht herausragend, so doch unterhaltend und in der Regel schön gefilmt und mit ins Ohr gehender Musik unterlegt.

So gut wie alle Jane Austen Verfilmungen, einige Versionen Charlotte Brontes Jane Eyre, außerdem zu nennen: The Tenant of Wildfell Hall, Vanity Fair, Middlemarch…..und und und., sie alle haben mich aus den unterschiedlichsten Gründen begeistert.

Leider kann ich dieser Verfilmung in meinem Herzen nur höchstens drei Sterne einräumen, warum: kein charismatischer männlicher Hauptdarsteller weit und breit . Tom Holländer z.B. (den ich als Schauspieler sonst sehr schätze) als Osborne Hamley ist in meinen Augen eine totale Fehlbesetzung (Im Roman ist er der -Beau- schlechthin).

Das wäre noch zu verschmerzen, wenn die Handlung mich gefangen genommen hätte, hat sie aber leider nicht. Das ist nicht unbedingt nur dem Film anzulasten, die Buchvorlage hat schon einige Längen und Ungereimtheiten in der Handlung. Der Roman ist der letzte der Schriftstellerin, blieb unvollendet und man merkt, dass er nicht wirklich ausgereift ist.

Man hat sich im Film für ein Happy End entschieden (das Ende bleibt in der Vorlage offen auch wenn alles im Handlungsverlauf dieses Ende wahrscheinlich macht), hat mich aber nicht happy gemacht.

Fazit: Solide gemacht aber wer nach North & South zu diesem Film greift wird sicher enttäuscht. Der Preis ist zudem sehr hoch und ich würde daher unbedingt dazu raten den Film erst einmal auszuleihen!
große Enttäuschung – U.R. – Berlin
Wir sind große Fans der BBC period dramas und können nicht genug kriegen von z.B. Pride and Prejudice, North and South (!!!), Jane Eyre und Emma. Alle sind wunderbar, aber Justine Waddell als Molly Gibson in Wives and Daughters ist aus unserer Sicht eine völlige Fehlbesetzung, die uns den Film richtig verleidet hat. Es gibt keine Szene, in der ihr Spiel mit dem hochgereckten Kopf nicht überaus gekünstelt und künstlich wirkt und wir haben nach der ersten DVD abgebrochen, ohne den Rest zu sehen. Bevor Sie sich den Film kaufen, besser erst ausleihen, um zu prüfen, ob Sie Justine Waddell ertragen.
KSM: KSM Wives and Daughters (3 DVDs), USK/FSK: oA Für alle Freunde der romantischen Liebesgeschichte ist Wifes and Daughters ein Muss. Aber auch alle anderen wird dieses Werk in seinen Bann ziehen. Die Story und die Charaktere sind einfach zu liebreizend und virtuos ausgemalt, als dass man sich nicht unweigerlich in sie verlieben könnte. Eine gewisse Ähnlichkeit mit den Romanen der berühmten britischen Autorin Jane Austen, gerade ihrem bekanntestem Werk Stolz und Vorurteil, ist unverkennbar. Kein Wunder, ist die Autorin von Wives & Daughters, Elizabeth Gaskell (North & South), eine Zeitgenossin ihrer Schriftsteller-Kollegin Austen.

1865 entstand aus der Feder von Gaskell die Romanvorlage dieser für die englische BBC produzierten Mini-Serie, die 1999 unter der Regie von Nicholas Renton erstmals im Fernsehen ausgestrahlt wurde.

Als perfekte Kulisse dient der Verfilmung das malerische England des 19. Jahrhundert. Vor diesem zauberhaften Hintergrund entfaltet sich die Geschichte voller Gefühle, Zweifel, Tragödien und Liebe: Die gutherzige Molly (Justine Wadell) lebt glücklich mit ihrem Vater, der ein angesehener Landarzt (Bill Paterson) ist und ganz in seinem Beruf aufgeht. Als eines Tages ein Schüler ihres Vaters ein Auge auf Molly wirft, schickt dieser sie für einige Zeit in den Haushalt von Squire Hamley (Michael Gambon). Dort soll sie dessen kranker Frau Gesellschaft leisten. Wie der Zufall es will, schließen alle Molly sofort in ihr Herz, besonders die Söhne des Hauses, Roger (Anthony Howell) und Osborne (Tom Holland). Schnell macht sich die Neue im Haushalt unverzichtbar und wird ein fester Bestandteil der Familie.

Doch dieses Glück währt nur kurz: Als ihr Vater erneut heiratet, holt er seine Tochter aus erster Ehe wieder nach Hause zurück. Natürlich ist Molly über die Veränderung ihrer kleinen, heilen Welt alles andere als erfreut. Zumal sich ihre neue Stiefmutter (Francesca Annis) als wahrer Drachen entpuppt. Den einzigen Hoffnungsschimmer stellt ausgerechnet die neue Stiefschwester Cynthia (Keeley Hawes) dar. Zunächst macht diese keinerlei Anstalten, zu einem harmonischen Familienleben beizutragen, doch vermag sie es durch ihre Schönheit und ihr Charisma, alle in ihren Bann zu ziehen. Und gerade die Männerwelt liegt der hinreißenden Cynthia zu Füßen, insbesondere die beiden Hamley-Brüder, in deren Haus Molly ja für einige Zeit gelebt hatte. Die beiden Söhne aus bestem Hause sind auf Brautschau. Und es kommt, wie es kommen muss: Sowohl Molly als auch Cynthia verlieben sich in Roger. So entsteht eine Situation bangen Hoffens und großem Gefühlswirrwarrs für die arme Molly. Es ist kein einfacher Weg, der vor ihr liegt, bis endlich Gewissheit herrscht. Eine Menge Herzschmerz und bittere Erfahrungen liegen vor der jungen Frau, bis sie endlich, zu einer starken Persönlichkeit gereift, den verdienten Lohn für ihr „Liebes-Martyrium“ empfängt… Elizabeth Gaskell’s Wives and Daughters (3 Disc Set)

• Elizabeth Gaskell’s Cranford – 3er DVD Set
• George Eliot’s Middlemarch (1994) – 3er DVD Set
• Elizabeth Gaskell’s “North & South” (2 DVDs)
• Anne Bronte’s “The Tenant of Wildfell Hall” (1996)
• Thomas Hardy’s Under the Greenwood Tree (2005)

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Go to the streets of just about any major city in the world, and you can see blankets, booths and car trunks filled with purses, watches, sunglasses, jewelry and other items that are at least similar to expensive designer brands. Of course, anybody can look at those and know that they’re nothing more than designer knock-offs.

Granted, you’re probably pretty sure that if you’re buying a “Swiss Army” watch off of somebody’s blanket on the sidewalk, you’re not getting the real thing. But what about avoiding knock-offs in stores or online? You may think you’re getting a great deal on a Swiss Army product, when in reality you’re spending more money than you should on something that’s going to fall apart in a matter of months.

One of the reasons that designer brands are so popular and so expensive is because of their quality. People have come to trust those brands to make reliable products, so they have to be able to back up that trust with products of the highest quality. Chances are that if you’re looking for a Swiss Army product, whether it’s a knife or a watch, you want it not just for the name or the prestige, but for the quality that that name implies.

Here are just a couple of ways to check and make sure that you’re not getting ripped off.

Check the blade

You may think that if you’re buying a red pocketknife with the white Swiss cross on it, you are buying a genuine Swiss Army knife. Unfortunately, that’s not necessarily the case. Although there is a law on the Swiss books that prohibits the use of the Swiss cross on items that are not more than 50 percent manufactured in Switzerland, it’s widely ignored. That means even if your product is marked with the Swiss cross, it may not be authentic.

The only true Swiss Army Knives are manufactured by Victorinox and Wenger, and they will label the blade of the knife. If your knife doesn’t say Victorinox or Wenger on the blade, then you’ve most likely picked up a knock-off.

Find a registered dealer

Wherever you’re buying your Swiss Army product should be a registered Swiss Army dealer. That way, you’ll know you’re getting the real thing. One of the easiest ways to find where authentic Swiss Army products are sold is to visit SwissArmy.com. Their “Where to Buy” option will show you the closest retailers to you, as well as online retailers, like KimberleyCo.com, where you can shop safely.

Trouble with fakes

Some people may consider spending the money on a brand name to be a waste. That’s not necessarily the case. If you buy a fake, then chances are good you’ll run into trouble when you need to get it repaired. Plus, genuine Swiss Army products come with a lifetime warranty that guarantees “against any defects in material and workmanship.” Warranties and repairs help you ensure that your purchase will be around for years to come. With fakes, you won’t get that same safety net.

Don’t take to the streets or to eBay in search of a “deal.” Most knock-offs are inexpensive because they’ll fall apart on you, whereas a real Swiss Army product will stick around for years to come. Take the time to find the genuine article, and you won’t be suffering from any buyer’s remorse later.

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Purchased but never received. – Jeffrey D. Wagner –
I’ve had similar wristbands in the past and enjoyed them. Unfortunately this year when I purchased 2 of these by Amazon, through one of their vendors, they took my money but never shipped them.

I tried contacting the vendor, but my e-mail came back saying wrong address. Total waste of my money!
Nathan Reflective Wrist Runner (Black): Nathan: 1012NB One size fits all – read more.

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Beautiful Persian Runner!!! – Mistress Ursula – Washington State
I was thrilled to see it was an ACTUAL Persian rug! The colors are gorgeous….sage, reg, black and camel with a great ivory background. Classic weave and soft underfoot!!

Thank you so much! I will be getting MORE!!
3×12 Burgundy Persian Tabriz Runner Rug: Heritage Unlimited: This brand new Persian rug is made of synthetic wool in the Azarbayjan province of Iran in the Tabriz style. – read more.

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History

Established in 1893 as The Wenger Company, Wenger S.A. now holds the reputation of being one of the top knifemakers in the world, and one of only two official manufacturers of the ubiquitous Swiss Army Knife. Their headquarters are nestled in the Jura mountains of Delemont, where skilled artisans abound. Wenger S.A. today not only manufactures quality knives and watches but their outstanding products have also expanded to include tools and outdoor, business, and travel gear.

Swiss Quality

When Wenger was announced in 1908 as the official supplier of the Swiss Army Knife for the Swiss Military, the company committed themselves to the quest for excellence, and the term “Swiss Army” came to be etched even on the watches they started producing in 2003. Wenger watches are known for their style durability and practicality because they are specifically designed to meet the highest military standards. You can thus observe that clean lines, easy-to-read numbers, and luminous hands are all trademarks of Wenger watches. Their styles are meant to be bold yet subtle.

These watches are grouped into four categories – “Field,” “Air,” “Sea,” and “Classic.” This effectively covers the whole military spectrum, and have specially made models for each line. Most Wenger watches cost in the range of $120 to $200, although particular top-of-the-line models with the automatic Chronograph Valjoux movements may cost you up to a little over $4000.

Models Available

Wenger S.A.has also produced several classical models which are highly prized by military watch enthusiasts: the Alpenrose, Commando Chrono, and the Escort model for women; and the Alpine Swiss Rallye limited edition and the AquaGraph Deep Diver (with a unique date display between 4H and 5H) for men. These special watches cost around $150 to $500 in watch dealers and shops.

Recommended Merchants

Wenger watches have definitely been designed with the military soldier, pilot, and sailor in mind, but many Wenger owners don’t even allow their timepieces to touch water. For them, it’s enough that they have a dependable Swiss-made timepiece that looks smashing even at ground level. If you are looking for a fine swiss quality price at affordable prices, check out Swiss-Watches-Guide.com for our preferred watch merchants.

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Sidereus Nuncius, or The Sidereal Messenger Read this edition of this classic little book – Donald E. Fulton – Stoneham, MA USA
Everyone interested in Astronomy should buy this edition of this classic little book, it’s a quick read. Galileo’s text conveys his excitement as he is telling people what he’s seen with his new instruments, and you can sense his joy as he explains to the philosophers, academics and clerics that he now knows, knows and can prove (!), that the world is very different from what they have long taught!

The book is essentially two essays: the original Galileo text (in translation) with his drawings, and interesting background and context material by Van Helden on Galileo, telescopes, and astronomy of the time. Galileo here is putting down on paper the record of his first few months of observing, so there’s a fair amount of detail, some interesting and some not so interesting (like page after page showing the alignment of the four satellites of Jupiter), but with the addition of Van Helden’s background material the result is nice little book.

One little tidbit of Galileo’s that I enjoyed, which I have not seen elsewhere, was his simple explanation of how his observations of the moon’s light/dark terminator allowed him to calculate the height of mountains on the moon. He got 4 miles, which with a little trigonometry anyone can check.
: “This fine translation is a god-send. . . . Surely you want to read what Galileo wrote. If so buy this book. Van Helden’s introduction is scholarly; no one knows more about Galileo’s telescope; the translation is superb; Van Helden’s review of the reception of the Sidereal Messenger is profound; the bibliography is extensive. What more can I say?”–David W. Hughes, The Observatory

“[Sidereus nunclus] has never before been made available in its entirety in a continuous form, with full notes and comment. The introduction, translation and notes by Van Helden are a splendid example of the best scholarship and fullest accessibility. . . . we can now truly get to grips with the phenomenon of Galileo and what his life and work should mean to us today.”–Robert Temple, Nature
Sidereus Nuncius, or The Sidereal Messenger

• Dialogue Concerning the Two Chief World Systems (Modern Library Science)
• The Beginnings of Western Science: The European Scientific Tradition in Philosophical, Religious, and Institutional Context, Prehistory to A.D. 1450
• On The Revolutions of Heavenly Spheres (On the Shoulders of Giants)
• Harmonies of the World (Forgotten Books)
• The Scientific Revolution (science * culture)

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This report describes on how to get from being in the beginning runners crowd to being a 4-mile runner in four months. If your not an active person and want to start an exercise program that’s where we will start. The easiest way for me to explain is just how I did it; thinking back some twenty years ago.

What inspired me one day after a regular long hard day at work; was to normally come in put my feet up on the coffee table with a beer in one hand and a cigarette in the other? Plus, I wouldn’t forget to get the kids to bring me the remote to the television!

I would say if anything inspired me to start thinking about my health better, was watching a sixty-two year old man running the Boston Marathon one day. He was as fit as any twenty year old athlete.

Soon my normal routine after work would be to putting on my running shoes and some shorts instead of hitting the couch. The first goal would be to just get around the block at a walk with no running. Each day I seen I was feeling a little better and even looking forward to each days walk.

By the end of the second week, I could get all the way around the block without stopping to a walk. Now I had already measured the distance off in my (half mile) car to see how far it was. It’s just a gauge for yourself if somebody ever asked; you would be able to answer them with an honest answer. About the same time this was going on, I managed to stop a twenty year smoking habit as well.

Better health became more important to me than the $1.50 a day pack of cigarettes. Ha! There is just no telling what they are costing these days! By the end of the third month I could run three miles without stopping! You will too! Remember you came from being in the beginning runner‘s crowd. As you get further along your body becomes more adapted to expanding your lungs, though you will still cough some after wards, up to three months out. By the end of the third month you should be up to three miles.

At this stage I would not miss any days. That comes much later. By time the forth month comes around, increasing each week a quarter of mile at a time, so you should be hitting that 4-mile marker around the first or second week in the month. Of course you adjust if you are very much over weight and you should inform your doctor as well. I easily lost ten pounds when I started.

Now you can be proud of yourself. I am of you! You have graduated from being in the beginning runners crowd to a full fledge 4-miler in four months! It wasn’t until a year or so before I became interested in races. Though you may never; there is nothing wrong with that. You can be a runner just to reap the benefits of running. It will keep the weight off and you’ll have minimum colds and flue! Plus, it has been well documented that running adds years to your life and a little less than 3% of world population can run over three miles.

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If you don’t run very fast during your practices, you won’t be able to run very fast in races.

When I trained seriously for marathon running, I thought that the runner who ran the most miles would be the best. I didn’t become a great runner, but I did become an expert on injuries. My patients seldom come to me with a running injury that I haven’t had. Many top runners run more than 100 miles a week because their bodies have the genetic ability to withstand such abuse, but the vast majority of runners will never be able to run 100 miles a week without being injured frequently. Furthermore, running a lot of miles slowly will slow you in races. The ability to run fast in races depends more on how fast you run in practice than on how many miles you run each week.

At the University of Copenhagen, Danish scientists studied experienced runners who had been running 60 miles a week at a fast pace. One group was told to cut their mileage in half to only 30 miles a week, but to run a series of around 50 to 100 yard dashes as fast as they could. The other group continued running 60 miles a week at a fast pace. Runners who ran fewer miles at a faster pace had a 7 percent improvement in their body’s maximal ability to take in and use oxygen.

Runners who did not increase their speed in practice did not improve, even though they ran twice as many miles. Jogging slowly reduces your chance of injury, but it won’t help you to run fast. You can race only as fast as you run in practice.

However, every time you run fast, your muscles are damaged and feel sore on the next day, and it takes at least 48 hours for your muscles to heal enough to allow you to run comfortably again at a very-fast pace. After every workout in which you run very fast, take the next day off or run at a much slower pace. Most top athletes plan their workouts so they run very fast only two days a week. Try to run fast once or twice a week, never on consecutive days, and don’t run fast when your legs feel heavy or hurt.

Weight training should be part of your program also. Working against resistance or lifting weights makes you faster and improves coordination in all sports that requiring strength and speed.

Training is specific, so bicycle racers train for strength by climbing hills in very high gears; runners train for strength by running rapidly up hills; rowers and swimmers use pulleys with weights on their ends that mimic the way they use their arms when they swim or row.

Muscles are made of two different types of fibers: the red, slow-twitch fibers, used for endurance; and the white, fast-twitch fibers, used for strength and speed. When you strengthen a muscle, you train the white fibers that also make you faster, so strength training helps you move faster. Strength training also improve coordinations because stronger muscles use fewer fibers for the same task and therefore are easier to control.

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