Tori Hudson, N.D.
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 For walkers and runners, this means concentrating on posterior leg muscles, the lower back, and the front of the chest. For cyclers, this means the quadriceps, posterior leg muscles, and upper back. For swimmers, the shoulder joints especially should be stretched as well as the lower back and calves.
2. Strengthening. Often muscle imbalances can create injury problems. For knee problems in runners, for example, often the hamstrings are too strong and the quadriceps are too weak, so progressive resistance exercises for the knee (extension) can be performed, both for prevention and treatment. |
Andreas Moritz
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 According to The American Journal of Cardiology, jogging has similarly caused some runners to drop dead from heart attacks. Their autopsies show severe coronary artery disease. Any regular, strenuous form of exercise actually does about as much damage to your heart as continuous stress does. The heart literally comes under constant attack via the excessive exercise sessions. Marathon runners are known to lose muscle mass, both in the heart and the rest of the body. Many have dropped dead just after reaching the finishing line. |
David W. Grotto, RD, LDN
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 Virginias, runners, and Spanish peanuts are the three main types grown in the United States. Virginias (cocktail nuts) are large-kerneled. Medium-size kernels are called runners and small-size kernels are called Spanish peanuts. A fourth type, Valencia peanuts, characterized by three or four small kernels in a long shell, are grown less frequently in the U.S.
A Serving of Food Lore...
The peanut is grown mainly in tropical and subtropical regions throughout the world but is thought to be native to the Western Hemisphere, most likely originating in Brazil or Peru. |
Melody Petersen
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 Castell said he had relieved the runners' heartburn by giving them Zantac before they exercised. Glaxo then hired a public relations agency, Ketchum Communications, to spread the word across the country about this newly discovered problem among the nation's runners and the medicine that brought them relief.
Girolami's promotional plan worked so well that Zantac was soon minting money for Glaxo. In 1986 Zantac passed Tagamet to become the biggest-selling drug on earth. And the once-sleepy Glaxo became Britain's largest company. |
Russell L. Blaylock, M.D.
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 There are also several cases of marathon runners developing rapidly advancing Parkinson's disease and even sudden death from heart attacks. Most of us have noticed that long distance joggers and marathon runners often look haggard and older than their chronological age. This is because of accumulated free-radical damage.
The Good News
But don't get the idea that because intense exercise can cause damage, you shouldn't exercise at all. |
Herbert Ross, DC with Keri Brenner, L.Ac.
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 Cardiorespiratory fitness: Endurance athletes, such as long-distance runners or swimmers, have the stamina for their physically demanding sports because they have good cardiorespiratory fitness. Their heart and lungs are able to deliver oxygen and nutrients to the tissues and remove wastes over sustained periods of activity. After you have warmed up your muscles and are breathing more deeply, begin your activity and gradually pick up the pace. This may mean moving from a slow walk to a brisker pace or increasing the speed on a treadmill. |
Marshall Editions
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 To treat plantar fasciitis: Pain on the sole of the foot that is worse first thing in the morning, particularly in long distance walkers or runners, and in people who stand for long periods of time, is usually diagnosed as plantar fasciitis. It is treated by resting, taking nonsteroidal anti-inflammatory drugs (NSAIDs), and using night splints and heel cushions.
To treat a neuroma: A burning pain and cramping in between the third and fourth toes is usually diagnosed as a neuroma. It is caused by wearing tight fitting, high-heeled shoes and by walking on hard surfaces. |
| Exercise: Stretching the Achilles tendon is often suggested, as tight Achilles tendons have been noted to be more prominent in runners who develop shin splints. Achillies tendon stretching prior to running is strongly recommended. It may be helpful to have your runner's gait assessed to identify any mechanical problems. Those with excess foot pronation (flat feet) are particularly prone to shin splints.
TRADITIONAL CHINESE MEDICINE
Herbs: Try using Wan Hua oil, Chinese medicine oil for external use. Apply the oil to the shin twice a day. |
John J. Ratey, MD
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 When elevated levels of endorphins were detected in the blood samples of a group of runners, everything seemed to fit. The theory that exercise fills your brain with this morphinelike substance matched the good feeling everyone got. It gave us the expression "runner's high," an extreme version of the effect. For me, it was the first time I connected the idea of exercise and mood.
Endorphins are considered stress hormones — and there are forty types of them, with receptors throughout the brain and body—that calm the brain and relieve muscle pain during strenuous exercise. |
Andreas Moritz
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| Most of us are not marathon runners, and even they don't run for 24 hours day after day, month after month, and year after year.
It is very questionable whether the saturation of our body tissues with vitamins is even desirable. We need a certain amount of fatty tissue in our body, but this does not mean we should all be excessively filled with fat. Oxygen, too, is considered vital for all our body's functioning, yet if its concentration in the air is too high it can cause serious bodily harm. Why should vitamins be an exception? And anyway, vitamin deficiency is...
... |
John J. Ratey, MD
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| He was undeterred, yet he quickly recognized that the grading scale discouraged the slowest runners. To offer nonathletes a shot at good marks, the department bought a couple of Schwinn Airdyne bikes and allowed students to earn extra credit. They could come in on their own time and ride five miles to raise their grades. "So any kid who wanted to get an A could get an A if he worked for it," Lawler explains. "Somewhere in this process, we got into personal bests. Anytime you got a personal best, no matter what it was, you moved up a letter grade. |
Joerg Gruenwald, Ph.D.
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 Leaves, Stem and Root: Ajuga Reptans is a shrub, up to 30 cm high with overground rooting runners sprouting from the rosette-like basal leaves. The flower stem is quadrangular, villous above and glabrous below. The rest of the plant is glabrous. The basal leaves are large, long-petioled, spatulate and dentate. The cauline leaves are crossed opposite, short-petioled, small and oval. The lowest or at least the third lowest stem is flower-bearing. There are some upper false whorls, which are compressed into a false spike. |
Dr. Steven R. Gundry
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 Did you know that if runners add a one-minute walk break to each mile run in a distance race, the vast majority actually improve their overall time?5 That's correct; they cover the distance faster by intermittently going slower. In fact, if you examine any training regimen, the introduction of mandatory rest periods improves performance. Research has demonstrated maximal muscle growth occurs if you rest an exercised muscle for several days between sessions.6 In Diet Evolution, you're learning a new regimen, a new way of living and eating. |
| They're muscle bound—exactly the opposite of long-distance runners. If you run sprints fast, you'll gain muscle mass.
HEAVY LIFTING
Our ancestors were clearly into another form of exercise: both men and women collected food, whether prey, leaves, berries, or tubers, and carried it back to a central camp. Today, we call it strength training, but in the old, old days without such activity you and your tribe didn't eat. This is another way of saying: If you lift weights, you will lose weight. And for goodness sake, forget about lifting light weights with lots of reps. |
| Using up this limited supply of glycogen is what causes marathon runners to "bonk" at mile 20.) Each molecule of glycogen in these tissues is bonded to a water molecule, so as the glycogen is liberated, the water rushes into your bloodstream and passes through your kidneys. Bingo! Now you know why you get a sudden "miracle" weight loss when you start most diets. Believe it or not, you've stored this water because in ancient Africa, winter was a dry season; you're designed to store fat and water when your genes perceive winter is coming. |
Marshall Editions
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| Athletes, especially runners who are overpronators, tend to suffer shin splints most. Overpronation occurs when the feet roll inward too much. To avoid this, it is important to get the right shoes and/or the right insole. Features should include a rigid plastic collar that wraps around the shoe heel for support and controls excess pronation, and a rear-heel area made of solid rubber and a dual density midsole with the firmer material on the inside edge. |
Dr. Steven R. Gundry
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| Low-ranking baboons have been found to have the highest parasite load compared to others in their troop, and are always sick.29 runners training for a marathon complain of constant sore throats and colds; their immune system has been impaired, just as a low-ranking baboon's has.
Observe animals under stress and you'll see that they eat to soothe themselves, and I'll bet you do, too. To quickly induce obesity in a rat, repeatedly pinch its tail. The feeding frenzy lasts as long as the pinching continues. Why? Remember the second and third rules: avoid pain and find pleasure. |
Mark Lynas
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 In Hong Kong's 2006 marathon, for example, several runners were hospitalised and one died after completing the course in persistent smog.
Because of its sheer size and population, China is on a collision course with the planet. The country's oil use has doubled in the last ten years, and if the Chinese by 2030 use oil at the same rate as Americans do now, China will need 100 million barrels of oil a day. However, current world production is only around 80 million barrels per day, and is unlikely to rise much further before the 'peak oil' point is reached. |
John J. Ratey, MD
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| When comparing inactive mice with others that hit the running wheel four to five kilometers a night, the results showed that the runners remembered where to find safety more quickly. Both groups swam at the same rate, but the exercised animals made a beeline for the platform, while the sedentary ones floundered about before figuring it out. When the mice were dissected, the active mice had twice as many new stem cells in the hippocampus as the inactive ones. |
Mark Sircus
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 Sarah Mayhill says, "Heavy exercise also makes you lose magnesium in the urine and explain why long distance runners may suddenly drop dead with heart arrhythmias." Magnesium intake is most often marginal at best and heavy exercise is a factor that is particularly likely to expose athletes to magnesium deficit through metabolic depletion linked to exercise.
Magnesium depletion and deficiency play a role in the pathophysiology ofphysical exercise. |
Joerg Gruenwald, Ph.D.
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| Leaves, Stem and Root: The plant is a perennial and has underground runners, which produce new buds. The stem is erect, up to 1.5 m tall, branched, obtusely angular, leafy and thickly downy. The leaves are slightly downy with glandular hairs. The leaves are in whorls or opposite, rarely spiralled, up to 14 cm long and 3.5 cm wide, short-petioled, tightly reticulate and red-glandular punctate.
Habitat: The plant is found in the temperate regions of Europe and Asia. |
Andreas Moritz
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| Marathon runners are known to lose muscle mass, both in the heart and the rest of the body. Many have dropped dead just after reaching the finishing line. Short distance sprinters, on the other hand, develop healthy muscles and strong hearts, as explained in point 3 above.
Vigorous weight training can be equally damaging. It leads to abnormally enlarged, bloated muscle fibers that actually become dysfunctional and prone to injuries. Oversized muscles constantly use up a lot of precious energy (complex sugar reserves), energy that your body requires for its more important activities. |
Thomson Healthcare, Inc.
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| The underground creeping rhizome has heavily branched runners. The stem is unbranched, thin, and erect. The leaves are opposite, short petioled, ovate to oblong and entire-margined.
Characteristics: The fresh rhizome has an intensive odor. The taste is sweet, then bitter-hot. It is poisonous.
Habitat: The plant is indigenous to Europe.
Production: German Ipecac herb and rhizome are the leaves and rhizome (including attached roots) of Cynanchum vincetoxicum. The subterranean rhizome, including parts of the roots, are dug up in. autumn, cleaned and quickly dried at temperatures of up to 50° C. |
| Leaves, Stem, and Root: The plant is a perennial and has underground runners, which produce new buds. The stem is erect, up to 1.5 m tall, branched, obtusely angular, leafy, and thickly downy. The leaves are slightly downy with glandular hairs. The leaves are in whorls or opposite, rarely spiralled, up to 14 cm long and 3.5 cm wide, short petioled, tightly reticulate, and red-glandular punctate.
Habitat: The plant is found in the temperate regions of Europe and Asia.
Production: Loosestrife is the aerial part of Lysimachia vulgaris. |
Joerg Gruenwald, Ph.D.
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| The plant has over- and underground runners.
Habitat: Common in Europe and the U.S., usually cultivated.
Production: Menthae piperitae folium is harvested several times a year. The maximum leaf harvest and highest oil content is shortly before the flowering season. The harvest is dried mechanically on drying belts at a temperature of 42°C. Menthae piperitae aetheroleum is harvested mechanically shortly after flowering and dried in the field.
Not To Be Confused With: Menthae piperitae aetheroleum should not be confused with the drug with rectified mint oil. |
Thomson Healthcare, Inc.
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| The shoots sprout from the axillary buds of the runners. The sprouts are downy when young and later become glabrous. The leaves are alternate, short-petioled, obovate, and coriaceous. The upper surface is dark green and the under surface pale green and covered in glandular hairs.
Habitat: The plant is common in the Northern Hemisphere.
Production: Cranberry leaves are the foliage leaves of Vaccinium vitis-ideae. Collection takes place in uncultivated regions (Scandinavia, England). The leaves are dried in the open air. |
| The plant produces long, leafy runners. The leaves are oblong or obovate-to-lanceolate. They bear long bristles, which are thickened at the base and are star-haired to tomentose beneath.
Habhat: The plant grows in large areas of Europe and temperate Asia. It is also found in North America.
Production: Mouse Ear is the aerial part of Pilosella offtcina-rum. |
| A plant that spreads or forms by means of runners. scape A flower stalk or peduncle arising from the surface or from below the ground. schizocarp A dry fruit that splits at maturity into several one-seeded carpels. scrofulous Having an ulcerous or diseased appearance on the surface. secretagogue An agent that promotes secretion. secretolytic To inhibit or dry secretions. semen A seed or seed-like fruit. sepal One of the modified leaves comprising a calyx; usually positioned outside and surrounding the carpels. |
Ronald L. Hoffman, M.D.
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 Another interesting study was of the incidence of respiratory infections in long-distance runners, people who run marathons and ultra-marathons. These runners tend to have a much higher incidence of colds and upper respiratory diseases following a race because of the physical stress on the lungs. The study found that runners given vitamin C supplements had half the incidence of post-race infections compared with runners who received a placebo.
We also know that vitamin C reduces infection and the symptoms of other viral infections, including mumps, herpes, measles, and flu. |
Brigitte Mars, A.H.G.
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 It is known to increase respiratory capacity; in fact, Arapahoe runners would chew the roots to increase their endurance.
It also remoistens the lungs and soothes irritated bronchioles and sinuses. Osha is used in the treatment of allergies, altitude sickness, asthma, bronchitis, catarrh, colds, cough, emphysema, delayed menses, fever, flatulence, flu, hay fever, headache, herpes, indigestion, laryngitis, lung infection, pain, placenta retention, pneumonia, rheumatism, sinus infection, sore throat, stalled labor, stomachache, tonsillitis, and tuberculosis. |
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