RUN PAIN FREE

RUNNING is a great way to get fit, and lose weight. However it does put the body under enormous strain. Each step generates an incredible amount of force.
Every time your lead foot slams into the ground the impact will vary from one and a half times to more than four times your body weight, depending on your speed.
This constant pressure increases the chance of injury.

As a result you can find yourself with a variety of injuries, Fit you has put together a list of the more common injuries, what to look out for and how to treat them.

MOST running injuries can be traced to foot type.
The main injuries faced by runners include shin pain, heel pain, knee pain and achillies tendinitis.
Shin pain: pain up and down the shin bone (tibia).
Heel pain: pain under the heel, caused by the elongation of the plantar fascia ligament. Pain can be worse in the morning after exercise.
Knee pain: pain at the front or side of the knee, commonly called ITB syndrome.
Pain at the back of the heel: achilles tendon swelling. Intense pain when running.
Pain under the ball of the foot: sharp pain when running.

If you feel any of these symptoms it's a good idea to stop running and see a physio as soon as possible.

IT'S important to know exactly what you're putting in your body. One of the reasons many people gain weight is a lack of knowledge, sometimes you may think you're doing the right thing, when in fact your actually doing the wrong thing.
Here are five foods that often cause a problem;
OLIVE OIL and FLAXSEED OILS:
While these oils are fantastic, and great for heart health, we don't need to use copious amounts in cooking or as salad dressings.
When you diet people tend to use more of something they think is good for them.
They may be healthy and we do need some good fats in our diet, but we don't need huge amounts of it, remember if you don't burn it you store it.
RICE CRACKERS:
Sure they are low fat, but they are high in kilojoules and very high in salt. Again the marketing gurus have managed to turn something that is actually only slightly better for you than a bag of chips into every dieters must have snack buster.
CARROT CAKE:
The key word here is cake, not carrot. Just because you put the word carrot in front of it people think it is healthier than say a slice of chocolate cake. In fact depending on the icing it can actually be worse.
BREAKFAST CEREAL:
If you start the day with a bowl of cereal with sugar, glass of orange juice, and a tub of yoghurt you are having the equivalent of up to 17 teaspoons of sugar.
Many breakfast cereals are nothing more than sugar dispensing systems, be aware if you are on a weight loss campaign.
MUESLI BARS:
Again another clever marketing campaign has managed to convince people that somehow the muesli bar should be your snack of choice if you want a balanced, healthy diet. The only problem is, with a few exceptions like Carman's for example, they are packed with sugar.

WEIGH IT UP AND WORK IT OUT

When it comes to weight loss all you need is a bit of prep maths.

One simple equation can help you lose weight, like 2+2=4; there is no trick, no need to carry the one, borrow or payback.

That equation is simple : energy in vs energy out = weight gain or weight loss.

YOU NEED TO MOVE IT - MOVE IT!

WINTER is a horrible time to exercise.

It’s cold, windy, and generally miserable. The last thing you want to do is get outside and go for a run, or even a walk.

What you need to get you moving is some motivation, something that gets you off the couch on those particularly average days.