Master's Benefits of Running News

Jul 21, The benefit of running - for the rest of your life.

Mon, 21 Jul 2008 20:57:01 GMT

How to remain active and fit with aerobic exercise and the benefit of running.

Jul 3, Military Body Fat Calculator

Thu, 03 Jul 2008 15:16:11 GMT

A military body fat calculator. See you your body fat percentage stacks up against military standards!

May 20, The BMI Equation

Tue, 20 May 2008 12:42:37 GMT

The BMI Equation, the history of bmi (body mass index),and how to calculate bmi.

Apr 3, Heart Rate Monitor Review

Thu, 03 Apr 2008 21:46:51 GMT

Heart rate monitor review. How to choose a heart rate monitor.

Apr 3, Abs Diet Exercise

Thu, 03 Apr 2008 05:03:38 GMT

Here's the secret (no kidding...) to effective abs diet exercise. Really!

Mar 16, Cross Training for Master's Runners

Sun, 16 Mar 2008 14:20:43 GMT

Improve your running and your fitness with cross training.

Mar 12, Diet and Exercise Myth

Wed, 12 Mar 2008 04:46:16 GMT

Myth isn't fact, yet diet and exercise myth affect our behavior, workout plans, and body weight. Be aware of the myths, and know the facts.

Mar 11, Cross Training Routines

Tue, 11 Mar 2008 13:08:39 GMT

Benefits of cross training routines, core muscle exercise, abs and waist exercises for runners.

Mar 11, Spira Shoes - a new generation of running shoe

Tue, 11 Mar 2008 01:27:06 GMT

The right running shoes make the difference between a safe and comfortable run or a painful injurious run. Here's what Spira Shoes can do for your run.

Mar 11, Indoor Rowing

Tue, 11 Mar 2008 01:25:16 GMT

If you're looking for an interesting full body cross training exercise check out indoor rowing. It's fun, efficient, and as competitive as you want to be!

Mar 11, Chi Running Posture

Tue, 11 Mar 2008 00:58:51 GMT

A great video introduction to correct chi running posture.

Mar 10, The Master Runner Site Search

Mon, 10 Mar 2008 13:25:57 GMT

Wondering where you saw that information on master's running? Find it again here!

Mar 9, Quadriceps Atrophy

Sun, 09 Mar 2008 02:00:15 GMT

Quadriceps atrophy can cause 'runner's knee' or chondromalacia patella. More on quadriceps strengthening exercises here.

Mar 8, Core Exercise Ball

Sat, 08 Mar 2008 21:04:50 GMT

Nothing beats the core exercise ball for core muscle exercises and core stability exercise. See core exercise videos.

Mar 8, Health Benefits of Aerobic Exercise

Sat, 08 Mar 2008 17:36:48 GMT

Health benefits of aerobic exercise and self help information for common health problems.

Mar 5, Numb Foot

Wed, 05 Mar 2008 05:27:58 GMT

A numb foot from running, cycling or walking is preventable and curable. Causes and Effects here.

Mar 1, Healthy BMI

Sat, 01 Mar 2008 18:40:36 GMT

What is a healthy BMI, and why check BMI? How to measure BMI, BMI and body fat.

Feb 29, How to Calculate BMI

Fri, 29 Feb 2008 05:30:20 GMT

How to calculate BMI, calculate your BMI, a bmi calculater.

Feb 29, BMI Table

Fri, 29 Feb 2008 04:55:18 GMT

BMI Table: Height in Feet, Weight in Pounds

Feb 29, BMI Graph

Fri, 29 Feb 2008 04:00:55 GMT

BMI Graph and index with explanations and other BMI resources.

Feb 21, Strokes triple for women 35 to 54 - AP, Feb. 20. 2008

Thu, 21 Feb 2008 16:27:36 GMT

A US federal health survey released at the International Stroke Conference in New Orleans found nearly 2 of women 35 to 54 have suffered strokes compared to one-half percent between 1988 to 1994. A two inch increase in waist size - resulting in a BMI increase to 29 from 27 is blamed for the stroke increase. Other factors such as smoking and heart disease stayed the same between the two measurements. Stokes occur most frequently in the 55 plus age groups, so doctors find a tripling of stokes in younger women disturbing.

So let's get active!

Exercise and diet - we know that's what it takes. Make an effective diet exercise program you can live with, and then work your plan. It all comes down to learning how to be a little more self-centered and learning to steal a few hours per week for ourselves and our fitness plan. In the long run, we'll be doing our families and loved ones a favor through our better health and vitality. But first, we have to take time for ourselves.

The BMI equation

I'm working up more information on the BMI formula, but I have some interesting information on the BMI equation. It's a measurement with an interesting history.

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Feb 18, Benefits of Swimming

Mon, 18 Feb 2008 16:35:23 GMT

Explore the benefits of swimming as a cross training activity for runners.

Feb 17, Global Warming - Local Heatwave

Sun, 17 Feb 2008 05:57:09 GMT

Last Saturday we canceled the Canadian Birkebeiner right here in River City. Yep, last Saturday dawned true to form, about -42 with the wind chill. (Thanks to the wonders of metric and free trade -40 is the same for all the Americas...) This Saturday we've got melting cross country trails all over the city and temps of around +2 or 35F. That was an improvement over Friday afternoon when I was skiing in a T-shirt in +10 temperatures. Next week we're expecting highs above freezing all week, so if we don't get more snow we'll be about ready for mountain biking (saw two today on the trails - a sure sign of Spring!).

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Feb 16, The Best Heart Rate Monitors training

Sat, 16 Feb 2008 19:47:33 GMT

A Heart Rate Monitor makes your training more efficient, enjoyable and safer. Here are the facts about the best Heart Rate Monitors.

Feb 16, Pedometer Ratings

Sat, 16 Feb 2008 19:21:33 GMT

There's a real interest in pedometer ratings and combining a heart rate monitor with a pedometer. Learn more here.

Feb 15, What is Aerobic Activity

Fri, 15 Feb 2008 14:10:59 GMT

What is aerobic activity? Exercise and heart rate information. List of aerobic activities.

Feb 9, Abs and Waist Exercises

Sat, 09 Feb 2008 17:26:33 GMT

Abs and waist exercises help accomplish their cosmetic purpose but their real value is enhancing core stability and strength - key factors for better running results.

Feb 8, Edmonton's 2008 Canadian Birkebeiner Cancelled

Fri, 08 Feb 2008 15:37:21 GMT

Thursday night as I was skiing through the deserted river valley trails in cold but calm weather I received the sad news from a fellow enthusiast that this weekend's Canadian Birkebeiner will be canceled. Morning temperatures this Saturday will be -30, and that's without wind chill. The Birkebeiner attracts 1,800 registered skiers from all over North America and Europe, 600 volunteers, and of course a number of spectators. Alberta is often called "next year country" - so here's hoping for better weather conditions next February!

Feb 7, Morton's Neuroma Revisited

Thu, 07 Feb 2008 05:50:43 GMT

I spent a couple of weeks in Cabo san Lucas Mexico in December, 2007. My wife and I like to do a bit of running each day before the obligatory beach time and we know the Cabo area pretty well. There are lot's of trails and runs worth repeating: the old graveyard road, Medano beach, the weather station run, and practically endless routes through Cabo's various barrios where you'll be welcomed at hundreds of small roadside BBQ stands, restaurants, and bars. I know a little Spanish from my Texas days, and most Mexicans are pleased to practice their English!

Well, what was that about the benefits of cross training? "Too much of anything ain't good for nothing"!

All that running caused my Morton's Neuroma to re-ignite. This is a foot problem that doesn't just go away. It's a pain in the fore foot, sort of at the base of your "ring toe", but it presents differently in different people. I thought I just had some arthritis pausing a sore toe. No such luck!

By the time I realized it wasn't something I could just "run through" my foot was really sore! I get a pain like a bamboo-under-the-toe-nail type pain after running. That's my signature pain of Morton's Neuroma.

During the run Morton's pain often diminishes, but it comes back in spades afterwards!

Morton's Neuroma is treated by a variety of methods. Foot surgeons will remove the neuroma itself, either by going in through the top of the foot (quick recovery time but sometimes causing foot instability and other problems) or through the sole of the foot (yep, causing many weeks of inactivity while the wound heals and scar tissue which can "make walking painful"...). This doesn't sound too promising unless you're really out of options.

In managed health care areas like Canada and the UK less intrusive treatments are popular: non-steroid anti inflammatories, orthotics, and "extra corporeal radial shock wave therapy". These treatments are effective, but you (I mean Me) the patient has to be aware that the neuroma is still there. Unlike plantar fasciitis, the problem doesn't just spontaneously go away. It's always there - just waiting to resurface.

Orthotics really do work, but orthotics are like eye glasses: you have to maintain the prescription. Don't expect year-old orthotics to do their job as well as they did a year ago. Get a check up and an orthotics adjustment. Stick with your Podiatrist over the long haul. My running friends (or is that running fiends?) recommended Dr. Scott Hollingsworth at the Foot Institute a few years ago and his level of professional help and support has really been a bonus to my running activities.

I'll also try the 'shock wave therapy' this time. It may help break up the internal scar tissue that accompanies Morton's Neuroma and help me manage this injury more effectively. More on that later!

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Feb 5, Chi Running, Anyone?

Tue, 05 Feb 2008 14:19:45 GMT

Combine martial arts with running and what do you get? A dojo on the dark side? Not really, what you get is Danny Glover's vision of pain free running: Short strides with a mid-foot plant, a forward lean from the ankles, arm swing to the rear: the fundamentals of Chi Running. The fundamentals or Chi Running have been with us for year - probably for centuries. in the 1981 movie Chariots of Fire 1924 Olympic athlete Harold Abrahams is coached to avoid over striding. (This is a great running movie, by the way. If you missed it, you'll enjoy this four time Academy Award winning production!) Over striding is the antithesis of Chi Running. Your stride cadence and lean create your speed - not giant, lazy strides. I like the "Awkward Running Form" video at http://www.the-master-runner.com/awkward-running-form.html. It's a neat way to see many Chi Running principles in practice. Investigate Chi Running if you're interested in a kinder, gentler form of running. Oh yes, let's not forget your running speed with increase too!

Feb 3, How to Cook a Turkey in a Deep Freeze

Sun, 03 Feb 2008 15:16:49 GMT

Forget deep frying the turkey for your Super Bowl snacks today. Try cross country skiing instead.

I was out for about an hour yesterday, dressed for minus 20 - it was closer to -14. Heat wave - after an hour I'd burned 800 Calories and felt like I was the deep fried turkey! For layers, heavy nylon shell, deerhide mitts, face mask - the definition of overkill.

Since our "blizzard conditions" the snow's deeper, no machine set tracks yet, but snow conditions are great. If you're in a place where it snows get out there and try cross country - classic or skating - or both. There's no better cardio cross training for runners!

Feb 2, Deep Freeze Cross Training

Sat, 02 Feb 2008 17:34:12 GMT

It's the first Saturday morning in February, and it's warming up. Minus 22 Celsius (-7 F). A breeze from the south under a clear pink and blue dawning sky. That's an improvement from the minus 45 storm earlier this week. Looks like global warming is taking an Alberta break this winter! I'll be out later today, cross country skiing. Minus 20 is the high, and with the right winter running gear I'll be plenty warm. But when it's 30 below or worse that's when indoor cross training really takes center stage. Grab a DVD or an iPod, dust off your indoor rower, treadmill or elliptical, track stand and bike and work up a sweat for 30 minutes. It's not exactly a marathon, but you can't beat the convenience! If you don't have a small fortune invested in home exercise gear get a three month fitness pass. Fitness centers are great because you're surrounded by all the right people doing the same crazy workout routine you're doing. Two or three months - depending on your location - and spring will be around the corner. Set your goals and work your cross training plan now : It's more fun now and a lot more fun when you can show off the benefits of winter cross training!