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Top Ten Stories of the Week

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How to keep your feet healthy when preparing for a big run

Running can do wonders for your health, but it can wreak havoc on your feet — especially if you start training for a half or full marathon. Common foot issues associated with distance running include:

Blisters, Corns and calluses, Athlete’s foot, Lost toenails and Plantar fasciitis

Fortunately, you don’t have to let your long runs take a toll on your feet. John Jurcisin, DPM, brings more than 31 years of experience to Precision Footcare in Midtown East, New York City. As an avid distance runner, Dr. Jurcisin knows firsthand how proper foot care can keep your feet healthy and comfortable while you train.

Pick the right shoes

Believe it or not, you need to pay as much attention to your running shoes as your non-running shoes. Make sure the shoes you wear for training fit correctly, and get measured each time you replace them, because your feet can continue expanding over time. When picking everyday footwear, pick options with rubber soles that provide plenty of cushioning, and avoid shoes with heels higher than one inch. 

Take proper care of your shoes

On average, running shoes should last 350-500 miles. However, you may need new shoes sooner, depending on your gate, height, and weight. To extend the life of your shoes, store them indoors away from the heat. And, if any insoles or orthotics get wet, take them out and let them dry. Dr. Jurcisin also recommends having more than one pair of shoes, so you can rotate between them and have dry shoes at the ready.

Wear the right socks

Poorly fitting shoes aren’t the only cause of blisters and corns. Heading out in the wrong socks can also impact the fit of your shoes and lead to problems. Try experimenting with different brands, thicknesses, and fabrics to keep your feet dry and comfortable in every season. And don't lock yourself into one kind of socks. The kind that works in winter may not be a good option when summer rolls around.

Apply moisturizer to your feet

If you’re prone to blisters or painful cracking, it could be time to turn to moisturizer. Dr. Jurcisin recommends applying foot cream every day immediately after a shower or bath. This approach can help your feet retain the water they absorb during the shower and help your feet grow soft and smooth.

Keep your feet as dry as possible

It may not be easy to keep your feet dry when each of your feet has approximately 125,000 sweat glands capable of producing 4 ounces of moisture a day. And, when you add training through rain, sleet, and snow, you can have an even bigger problem. To help keep moisture at bay, wear lightweight and breathable socks along with waterproof training shoes when possible. And, never head out for a long run wearing wet or damp shoes or socks.

Cool down your feet

If you have feet that overheat or swell when the miles add up, try applying ice or submerging your feet in cold water immediately after your run. For noticeable swelling, try elevating your legs and applying ice packs for up to 20 minutes to pamper those tootsies. 

Strength-train your feet

A strong body is a healthy body, and that goes for your feet, too. Dr. Jurcisin recommends going barefoot when you can and adding a few simple foot exercises to your schedule 2-3 times a week, such as:

Toe raises: Lift up on your toes 20 times

Heel drops: Stand on a step, then drop and raise your heels 20 times

Towel pulls: Use a towel to pull your toes toward you for 30 seconds

Toe grabs: Try grasping a marble or pencil with your toes

You can also use the big toe of each of your feet to pretend that you’re tracing all of the letters of the alphabet.

Don’t ignore a problem

Most importantly, don’t ignore a foot problem, even if it’s only a blister or tender spot. While these issues may not seem serious, they can develop into more painful and debilitating conditions without treatment.

(08/01/22) Views: 122
Precision Footcare

Beat the heat with these treadmill workouts

Love it or hate it, the treadmill can be an effective tool during numbingly cold winters and sweltering summer days. Try these workouts and tips to add some spice to your indoor running when the heat forces you indoors.

Treadmill tips

It might feel like you’re slogging away slowly, but running on a treadmill eliminates the challenges of wind resistance and surface variation. Adjust the incline to one per cent for all of your runs to account for that. Avoid hanging on to the handrails: they are intended for safety, not for use while you’re moving. Use them to get securely on and off the treadmill.

Try various workouts to keep boredom at bay, and take tips from runners you know who run indoors often. Regular treadmill runners often have great hacks for making the indoor run more interesting (or at the very least, some great Netflix recommendations for your long indoor run).

Incline intervals

With the incline set a 1 per cent, warm up with 10 minutes of easy running

Adjust the incline to 9 per cent for 1 minute, followed by 1 minute at 1 per cent

Repeat 10 times (add more or less depending on fitness and experience)

Cool down with 10 minutes of easy running

800 meter repeats

Warm up with 10 minutes of easy running

Run 20 minutes at a pace you can maintain for an hour

Recover with 3 minutes of easy running

5 x 800m fast with 1 min recovery between

Cool down with 10 minutes of easy running

Remember to take an easy or recovery day after a speed session, and hydrate well, even if you’re running in an air-conditioned gym.

(08/01/22) Views: 102
Running Magazine

Rising inflation has prompted a warning that the budget for the Paris 2024 Olympics and Paralympics is "very tight"

With tomorrow marking two years until the Olympics are due to begin in the French capital, concerns are mounting on preparations from a security and financial point of view.

AFP has reported that the Organising Committee's estimated budget for the Games has risen to €4 billion (£3.4 billion/$4.1 billion), with a source commenting: "Everything is very tight concerning the budget."

According to the unnamed source, the extent of the difficulties are expected to become clearer later this year.

Solideo, the public body charged with overseeing infrastructural projects for Paris 2024, also has a reported budget of €4 billion (£3.4 billion/$4.1 billion).

Inflation in France reached its highest level since 1991 last month, although remains lower than many other European countries.

Consumer prices rose by 5.8 per cent in the 12 months until June.

Tickets for the Games go on sale in December, and one premium partnership slot remains vacant, although it has been reported that there are hopes it could be filled by luxury goods company LVMH.

At the International Olympic Committee Session in Lausanne in May, Paris 2024 President Tony Estanguet conceded that the COVID-19 pandemic and war in Ukraine "caused major breakdowns in production and supply chains", and "generated an inflationary environment which was impossible to anticipate just a few months or weeks ago".

Budgetary issues are expected to be one of the topics examined when French President Emmanuel Macron meets other key Ministers at the Élysée Palace to discuss Paris 2024 today.

A French Presidential official told AFP that the meeting offers an opportunity "to take note of where there are weaknesses".

Concerns over security have escalated since Paris 2024 venue, the Stade de France, held the UEFA Champions League Final in May.

The match was marred by chaotic scenes which led to a delayed kick-off, led to widespread criticism of the French authorities and police, and prompted a warning in a French Senate report earlier this month that the Government and relevant bodies would be required to "draw the necessary lessons".

There are plans for around 600,000 people to watch the Opening Ceremony along the River Seine, but a police source cited in a AFP report warned that it would not be possible to secure the "nearly 7,000 officers" required, with a shortfall in the 24,000 required private security guards another stumbling block.

The Olympics in the French capital are due to run from July 26 until August 11 2024, followed by the Paralympics from August 28 until September 8.

(07/29/22) Views: 95
Patrick Burke

Saskatchewan’s Carol Lafayette-Boyd continues to shatter world records at 80

For Carol Lafayette-Boyd of Regina, age is clearly just a number. Earlier this month, she broke the women’s 200m world record for 80+ in a blazing time of 34.90 seconds. It was her 13th world record to date.

As a nurse at the Saskatchewan Hospital in Weyburn, Lafayette-Boyd had always lived an active lifestyle. But she didn’t win her first competitive track event until age 50. With 13 world records (seven outdoor, six indoor), you’d think she’d be smug. But being a legend of the sport isn’t what motivates her.

“I enjoy meeting new people and seeing the same athletes who keep coming out,” LaFayette-Boyd said in an interview with Global News. “Everyone in this sport is friendly and respectful to one another.”

In 2018, Lafayette-Boyd was named Athlete of the Year by World Masters Athletics (WMA).

Here is Lafayette-Boyd’s impressive masters track and field resume (outdoors only):

75+ 100m world record: 15.03 seconds

75+ 200m world record: 31.56 seconds

80+ 200m world record: 34.90 seconds

75+ high jump world record: 1.24m

70 and 75+ long jump world records: 4.26m and 4.09m

75+ triple jump world record: 8.19m

The great-grandmother has no plans of slowing down or hanging up her spikes. This weekend in Regina, she will compete at the Canadian Masters Athletics Championships, where she will attempt to break the 80+ 100m world record held by American Kathy Bergen.

LaFayette-Boyd is inspired by U.S. masters sprinter Julia “Hurricane” Hawkins and Rambai, a 105-year-old woman from India who made history last month, breaking the women’s 105+ 100m world record in 45.40 seconds. “These women have pushed the boundaries of the sport, and I want to follow in their footsteps,” she said.

(07/30/22) Views: 85
Marley Dickinson

Ugandan Jacob Kiplimo wins 10,000m gold at Commonwealth games

Kenya once again fell short of recapturing the men's 10,000m title at the Commonwealth Games as Uganda's Jacob Kiplimo won in a Championship Record time at the Alexander Stadium on Tuesday.

Kenyans Daniel Simiu and World Half Marathon silver medalist Kibiwott Kandie settled for silver and  bronze medals respectively.

Kiplimo clocked 27 minutes and 09.19 seconds to win as Uganda upheld their dominance, winning for the fifth consecutive time.

Simiu and Kandie returned personal best times of 27:11.26 and 27:20.34 respectively.

Wilberforce Talel is the last Kenyan to win the 10,000m title at the 'Club Games'.

Kiplimo is the fifth consecutive Ugandan to win the title. Simui and Kandie might have were happy to pull through with career best times.

“We had great team work but I guess Kiplimo’s good finishing kick was superior,” Simiu said.

“I tried to summon the rest with two laps to go but Kandie and Zakayo had drifted back.”

Simiu said he decided to hit the front with some energy left after the bell but it failed to work.

The victory by Kiplimo, the World Half Marathon champion, made the “Club” Games a family after his cousin Victor Kiplangat won men’s marathon on Saturday.

“My body simply failed to react. I knew I would best Kiplimo is the last two laps but I simply couldn’t move,” said Kandie. “I came here with the intentions of winning but at times it becomes difficult to explain some situations.” 

Simiu and Kandie now turn their focus to next year's World Championships in Budapest, Hungary, having hit the qualifying times at the Commonwealth Games. 

Kiplimo said he knew he had the gold medal when he went into the last two laps with the Kenyans.

"I am a good finisher and the race played well into my hands," said Kiplimo, who hopes to double up in the 5,000m.

(08/03/22) Views: 84
Ayumba Ayodi

Japanese triathlete Tsudoi Miyazaki dies in France while training for Paris 2024 Olympics

Japanese triathlete Tsudoi Miyazaki has died after being hit by a vehicle during a training camp near Orléans in France, where she was preparing for the Paris 2024 Olympic Games.

Miyazaki was riding a bike as part of an individual camp when the incident occurred on Wednesday (July 27).

The 25-year-old had been competing at the Pontevedra World Cup event last week in Spain, where she finished 50th.

In a statement, World Triathlon and the Japan Triathlon Union (JTU) offered "our deepest condolences" to Miyazaki's family and friends.

"JTU has immediately dispatched staff members to France to join the training base staff to take care of the situation," it was added. 

An investigation into the circumstances Miyazaki's death has been opened by France's National Gendarmerie.

Miyazaki won a gold medal at the Japan Under-23 Triathlon Championships in 2019 and was regarded as an athlete with Olympic potential, as shown by her training for Paris 2024.

Miyazaki's best result on the World Cup circuit was 30th in the women's event at the 2021 World Cup in Huatulco.

(07/29/22) Views: 80
Michael Houston

Victor Kiplangat is the first Uganda man to win the Commonwealth Games marathon gold medal

Victor Kiplangat became the first man from Uganda to win the Commonwealth Games marathon on Saturday morning (30) after he dominated the race to win the title in a time of 2:10:55 with incredible reception at Birmingham 2022.

The 22-year-old went the wrong way late in the race, but his lead was so big, that his victory wasn’t compromised as he was able to follow the directions of a very attentive official and get back on the course.

Alphonce Felix Simbu of Tanzania finished second with a time of 2:12:29 with the bronze medal going to Michael Mugo Githae of Kenya who ran 2:13:16.

Meanwhile, Liam Adams of Australia, who led the race for most of the early going ran well, in the end, to collect fourth at 2:13:23 and Jonathan Kipleting Korir of Kenya rounded out the top five with a time of 2:14:06.

Englishman Jonathan Mellor crossed the finish line in sixth place at 2:15:31.

On a nice and overcast morning, Simbu ran smooth and composed in the early part of the race as he tracked Adams, who went through the first 20km at 1:01:08 and 1:04:34 for the half-marathon.

However, they were not alone as four other runners followed him closely, much to the delight of the group of fans who came out on the streets to watch the race, take pictures, and also cheer on the athletes as they navigate the race course.

The group of six was split into a group of three at about 26km when Simbu, Kiplangat and Githae broke away for about 2km before the pace slowed back down and the pack became six again.

Kiplangat then injected another surge in the middle of the contest to break up the pack significantly, but he was stalked all the way Simbu, who did all he could to stay with the pace.

After 30km, Kiplangat led with a split of 1:32:45 with Simbu right there with him at 1:32:46.

However, just when you thought it was going to be a two men’s close encounter, Kiplangat injected another big and decisive surge in the race pace to open up a gap between himself and Simbu to take complete control of the contest as he moved past the 35km at 1:47:09 with a lead of 0.18 seconds over his Tanzanian rival.

The race was never close afterward as the Ugandan runner went on to dominate –building a lead of well over two minutes after 40km.

(07/30/22) Views: 79
Symone Goss

Australian Jessica Stenson wins marathon at Commonwealth Games

Jessica Stenson’s smile was as bright as the Commonwealth Games gold medal she won on Saturday despite the gruelling nature of the Birmingham marathon course.

The 34-year-old, who claimed one of Australia’s five gold medals on Saturday, broke the hearts of her rivals in a pacesetting run for the biggest triumph of her career.

Stenson’s triumph, seized with great dare through the heart of Birmingham, is another defining moment in Australia’s proud marathon history.

After shaking Namibia’s defending champion Helalia Johannes and then Kenyan Margaret Muriuku with about 5km to run, Stenson strode purposefully uphill to Victoria Square.

Inspiring her was the memory of her idol Kerryn McCann, the 2006 Melbourne gold medallist who tragically died from cancer two years after her heroic final flourish at the MCG.

“I thought about Kerryn’s closing kilometres in that battle against the Kenyan woman as she entered the MCG,” she said. “All of that history really turns into strength that we can use to try and continue that history. I so badly wanted to do Australia and my support team proud today.”

Running 2:27.31 to win by 29 seconds, Stenson is the first woman to claim a medal in three Commonwealth Games marathons after bronze efforts in Glasgow and on the Gold Coast.

Within sight of the finish, Stenson had enough time to say “thank you” to supporters who had earlier cheered de Rozario to victory in the women’s T53/54 wheelchair marathon.

Stenson, who became the sixth Australian woman to win the marathon in the past 10 editions, was greeted at the finish line by her two-year-old son Billy.

“Your perspective shifts. I am doing this because I can. It is a privilege,” she said. “I feel fulfilled anyway and everything here is just a bonus. It sort of takes the pressure off. It is a bonus.”

Her triumph is one of resilience. She has bounced back from the near misses and is better than ever. Not even a recent bout of Covid-19 could deny her a career-defining moment.

Stenson said the enforced rest may have benefited her, for she felt strong throughout a marathon in which compatriots Eloise Wellings and Sinead Diver finished fourth and fifth.

(07/30/22) Views: 78

Thirteen Benefits of Running That Make You Healthier and Happier

Never been a fan of running? This list might just change your mind. Start chasing these awesome benefits of running.

1.- Good for Your Heart

So, why exactly is running good for you? For starters, running is the king of cardio. Running even five to 10 minutes a day at a slow speed is associated with a drastically reduced risk of death from cardiovascular disease, according to a landmark study in the Journal of the American College of Cardiology. Regular runners have half the chance of dying from heart disease compared to those who never run. Every time you run, you decrease your resting heart rate, so your heart doesn't need to work as hard, says Greg Justice, an AFAA-certified personal trainer, exercise physiologist, and founder of AYC Health & Fitness in Kansas.

2.- Gets You (Runner's) High

One of the biggest benefits of running is its mood-boosting effects. When you run, your brain pumps out two powerful feel-good chemicals — endorphins and endocannabinoids — explains Justice. The latter sounds a lot like cannabis, right? That's for a reason. Chemically, the endocannabinoids your body produces during a run aren't all that different from marijuana's mood-altering chemical, THC. The most studied mid-run endocannabinoid, called anandamide, was actually discovered when scientists were trying to figure out how weed gets people high. (Related: Drug, Medicine, or Something In Between? Here's What You Should Really Know About Weed)

3.- Strengthens Your Joints

A Medicine & Science in Sports & Exercise study of nearly 75,000 runners and walkers found that, nope, running doesn't up the risk of osteoarthritis — even people who cover 26.2 miles (aka a full marathon distance) on the regular. In fact, runners were half as likely to suffer from knee osteoarthritis compared with walkers, according to the study results.

Every time you pound the pavement, you stress your bones and cartilage, just like you do your muscles, causing them to spring back stronger, explains Janet Hamilton, C.S.C.S., an exercise physiologist with Running Strong in Atlanta. Low-impact exercises such as walking, biking, or swimming don't have the same bone-building benefits as running.

4.- Provides an Intense Leg Workout

You've probably caught on to this fact when you found your legs to be sore AF the day after a distance run, but here's a little background on why. Your body's biggest muscles are all in your legs, and running is advantageous to all of them: your inner and outer thighs, gluteus maximus, quads, hamstrings, and calves, says Justice. That makes hitting the pavement like a dozen leg workouts in one.

5.- Works Your Core

The lower body isn't the only part of you that feels the benefits of running. The exercise works many of your core muscles, challenging not only your rectus abdominis, but also the deeper core muscles including your obliques, erector spinae, and transverse abdominis. Those deep muscles play important roles in stabilizing your spine by transferring power between your swinging arms and legs and sucking in your gut, says Justice. (Related: How to Tone Your Abs During Any Workout)

6.- Doesn't Require a Hefty Time Commitment

Traveling for work? Don't belong to a gym? Have only 10 minutes to work out? Whatever your workout constraints, you can still run, explains Hamilton. "That's an extra advantage for busy women who can't seem to make other workouts or classes fit their lifestyle," she adds. And remember: The best workout is the one you'll actually do.

7.- Helps You Build a Community

The running community is a strong one, and the community benefits of running are often immeasurable. "I can't think of a better place to find wellness-focused people than a running group," says Debora Warner, RRCA-certified running coach and founder of Mile High Run Club, a running-only fitness studio in New York City. Whether you sign up for a running club, join a charity's running team, or just take a look around during your first half marathon, you'll be amazed at all the support and good vibes you get.

8.- Counts As Meditation

If you haven't noticed yet, the benefits of running go way beyond the physical. "Many runners find that the time alone allows them to think and problem solve," says Hamilton. "Taking a run-break from a stressful project can help you return feeling refreshed and insightful." Research shows that meditation can boost your gray matter plasticity, which can improve focus and fight depression and anxiety.

And while running is no substitute for the help of a trained human professional, an ACSM's Health and Fitness Journal study showed that physical activity acts as an effective alternative to treating depression. Combine your miles with a pre- or post-workout meditation session and the benefits are substantial, according to research published in the journal Translational Psychiatry.

9.- Might Improve Your Memory

Lace up and hit the road, because one of the surprising benefits of running is that it can directly affect your brain in the short and long term. A 2014 study at the University of British Columbia revealed that regular aerobic exercise — the kind that gets your heart rate up and makes you sweat, à la spinning or running — can boost the size of your hippocampus. And that's a good thing: The hippocampus is the area of the brain involved in verbal memory and learning.

10.- Doesn't Take Lots of Practice

"With running, there's not much of a learning curve like there might be for other fitness activities like group dance classes, Olympic lifting, CrossFit, or yoga," says Hamilton. "Running's also not as form-dependent as swimming — and because running is a such a natural motion, if you don't overthink it, your reflexes will just kick in." And away you go!

11.- A Little Goes a Long Way

You don't need to be a marathon runner to reap all the benefits of running. Instead, running just 50 minutes per week — the equivalent of one six-mile run or two 5Ks — can protect the body from risk of stroke, arthritis, diabetes, high cholesterol, high blood pressure, and some cancers, according to a meta-analysis published in the journal Mayo Clinic Proceedings .

12.- Burns Calories Efficiently

Running requires a lot of fuel. In fact, the average 150-pound person will burn about 12.2 calories per minute running a 10-minute mile, says Hamilton. Not too shabby, eh? And that's just on flat terrain — head outside where wind and hills up your effort, and you can expect to burn even more.

13.- Could Help You Live Longer

When taken together, all the health benefits of running could actually help you live longer. In fact, runners have a 25 to 40 percent reduced risk of premature mortality and live about three years longer than non-runners, according to a 2017 study published in Progress in Cardiovascular Diseases.

What's more, runners who also regularly took up other aerobic physical activities, such as cycling, swimming, walking, basketball, and racquet sports, had the greatest benefit. These runners had a 43 percent lower risk of death, according to the study. So if you've been itching to skip your morning run and try an indoor cycling class, take this research as a reason to give it a go. 

(08/02/22) Views: 73
K. Aleisha Fetters and Alison Feller

British athlete Lina Nielsen makes her debut at the Comonwealth Games this week and she has bravely revealed her multiple sclerosis diagnosis

Jessica Ennis-Hill has led the chorus of support for Lina Nielsen after the 400-meter hurdler revealed she has multiple sclerosis.

Nielsen makes her Commonwealth Games debut for England on Thursday - 10 years to the day since Ennis-Hill was star of Super Saturday at the London 2012 Olympics.

She lines up revealing that the MS she first experienced at the age of 13, and which remained dormant for years, flared up last week, ruining her World Championship hopes.

“The only reason I share it is that I hope it holds the power to inspire many,” said Lina, whose identical twin Laviai also competes for Britain.

“And to give an understanding into the idea that sometimes you might never know what some athletes truly face before the start line.”

Ennis-Hill posted: “I have so much admiration for this incredible woman!

“@linaruns you continue to amaze me with all you have achieved on and off the track and the genuinely lovely person you are!

“Thank you for telling your story. We’ll all be cheering you on as always.” Aided by a course of anti-inflammatory corticosteroids the 26-year old's symptoms have subsided and she has been able to return to the track.

(08/03/22) Views: 73
Alex Spink

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