Take long deep breaths to help ease or prevent pain.
Beat the Side Stitch
The dreaded "stitch" has been a thorn in runners' sides since the day Pheidippides made his legendary run from Marathon to Athens. Although experts debate the exact cause, most point to tension on the ligaments that attach the diaphragm to the organs below, especially the liver. When you exhale, the chest cavity contracts and pulls the diaphragm upward. This pull coupled with the jarring of the organs strains the ligaments and causes the pain.
To relieve a side stitch, slow down to an easy walk and gently press your hand upward on the right side of your abdomen just below the rib cage to lift the liver. If the stitch is really bad, lie on your back with your hips and knees elevated to relieve pressure on the diaphragm. To prevent the pain, take longer, deeper breaths. Short, shallow breathing places more tension on ligaments. A full stomach also stresses ligaments during exercise, so avoid eating or drinking too much a couple of hours before running.
Don't Be a Lightweight
A recent Ohio State University study found that women new to resistance training tended to select weights that were much too light and therefore less likely to provide results. Ask a trainer to determine the optimal amount of weight you need to reach your goals effectively and safely.
Hit the Wall
Single-leg squats are a popular exercise with runners, helping build strength to maximize their stride. A new study suggests that doing them with your back against a wall could make them more effective. When U. S. Army researchers measured electronic impulses from hip and thigh muscles during single-leg exercises, the wall squats produced the most activity. The explanation may be that wall support allows you to do a deeper squat more safely. Here's how: Stand against a wall with your feet about a foot from it. Lift one leg a few inches off the floor, and keeping your back straight and head up, slowly lower yourself, bending the knee no more than 90 degrees. Perform eight to ten squats on each foot.
Fat-Wheel Workout
Riding three miles of gnarly, root-covered, rock-strewn single track can wear you out more than cruising 30 on smooth pavement. Once you take your bike off road, the physical demands of cycling become more intense. And there's science to support it. A recent Italian study found that mountain biking requires more power and the ability to sustain a higher workload for a longer period of time than road cycling. Maintaining speed and balance over rough, unpredictable terrain takes a total-body toll, tapping upper-body and core strength as well as leg power.
Boost your road cycling performance by mixing in some mountain bike cross training. Try off-road intervals--ride all-out for one minute; rest for two; repeat for a total of 30 minutes--for a short, but intense, workout.
Reclining Cobbler's Pose
This stretch increases flexibility in the hips and relaxes the abdomen. Lying on your back, bend your knees and place the soles of your feet together. Rest your arms at your sides, palms upward. Let your lower back relax and your spine lengthen. Hold for two to three minutes.
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