In memory of Elaine Luckman

So here’s to you 

I will always remember her gentle laugh and smile

Nettle stings on her legs as the clambered over a style

How could I or anyone else forget she was always the same?

When that terrible illness took hold she held no blame

Filled with horrible pain and suffering deep inside

You wouldn’t have guessed how her hurt she could hide

And I feel sadness in my heart that you have been released

But with a smile of fondness you are now at peace 

So here’s to you my friend yes ‘our Elaine’

No more anguish no more pain

by Derek Loundes

In memory of Elaine Luckman 16^TH March 1955 – 8^th march 2012

Runner's ideal warm up routine?

I believe proper warming up is essential for runners of all levels. 

So why should you warm up in the first place?

The rewards of regular and effective warming up are countless. Here are just a few:

• Boosting your blood circulation which means carrying more oxygen to your muscles
• Minimizing the chances of injury
• Enhancing the activity of your neuromuscular pathways in order to become fully prepared for exercising
• Allowing your joints to move freely and endure any stressful impacts

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The Truth and Myths about stretching

A really interesting article I found and thought I would share

Within the running community, nothing is more likely to open up a hornet’s nest of a debate than stretching. It is the running world’s archetypal “old chestnut”.
Should people stretch before they run, or after they run? Or both? The scientific evidence seems to be conflicting and everybody with a love of running seems to have an opinion. So who do we believe? Or should we simply trust our instincts? One thing is certain: the traditional view that stretching should be a compulsory part of a runner’s routine is being increasingly challenged…

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Sodium for Runners

As athletes, we are well aware that we lose salt in our sweat. It stings when we get it in our eyes and we can taste it when it ever-so-gently drips onto our lips. Our sports drinks boast that they provide electrolytes, including sodium of course. So are we getting enough? How do we know how much sodium is required? And is it possible to damage our bodies with a sodium overdose?

With hypertension (high blood pressure) on the rise in our country, as a Registered Dietitian, I am often stressing the importance of reducing sodium intake, which is of high priority for most Americans. However, low sodium levels are just as dangerous as high sodium levels. Runners need to be especially aware of this, as well as anyone that exercises regularly. Salt plays a role in numerous physiological aspects that relate to running performance, including working with potassium to maintain fluid balance, preventing cramping and hyponatremia (an abnormal level of sodium in the blood caused by excessive water diluting the sodium outside the cells.) Hyponatremia is particularly a concern for athletes exercising for more than four hours—which means the greatest risk for runners participating in marathons, ultramarathons and triathletes. Common symptoms of hyponatremia are confusion, fatigue, headache, muscle cramps, nausea and bloating. Severe complications can include seizure, coma and death. As you can see, it’s clearly a serious condition and runners should constantly take preventative measures to avoid it.

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