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Athletes looking for a break from running-related exercises should go jump in a lake.
Running in water, whether it is in a lake or a pool, first surfaced in the early 1980's. Initially, athletes participated in deep-water running to maintain fitness while they were injured. But it has since evolved into an important training component for many athletes, especially runners.
"Deep-water running allows a runner to work the heart and lungs without the impact associated with running on land," said David Brennan, an exercise physiologist at Baylor College of Meldicine in Houston. "It may be better to use the pool for an easy run to allow for complete recovery. This type of training can help to improve the quality of hard training sessions out of the water."
A word of caution, though. Do not try deep-water running without a flotation device. Several vests and belts specifically designed for this exercise are available.
Many common knee injuries can be avoided with proper conditioning.
"The knee is like a mechanical device," said Dr. David Lintner, an orthopedic surgeon at Baylor College of Medicine in Houston. "It can stand only so much wear and tear without proper maintenance."
Conditioning should include strength and flexibility exercises for muscles that support the knee. Well-conditioned muscles can withstand more of the pounding that knees absorb during running, basketball, tennis and racquetball.
Lintner recommends developing both strength and flexibility in the quadriceps and hamstrings, the muscles leading down the legs and around the knees. He also suggests building strength in the gluteus muscles, which add support to the hips.
Doing weight-training work and stretching these areas will help develop the needed strength and flexibility.
How you eat and drink in the half-hour after exercise can have a major impact on your next workout.
"Muscles absorb carbohydrates most effectively within the first 30 minutes following exercise," said David Brennan, an exercise physiologist at Baylor College of Medicine in Houston. "So, it is important to begin taking in fluids, including sports beverages that are high in carbohydrates, almost immediately after exercise."
While fluids will help you rehydrate, solid foods that are rich in carbohydrates are also necessary to help speed muscle recovery.
"Beans, pasta and breads are excellent sources of complex carbohydrates and perfect for refueling after a workout," said Brennan.
Provided courtesy of Baylor College of Medicine, Houston, Texas
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