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7 Best Strength Exercises for Runners
Recipe of the Day: Bruschetta Chicken
American Health
June 24, 2024
Nutrition Corner
Eat these fruits for their anti-inflammatory benefits: Eating a variety of naturally sweet fruits daily enhances antioxidant activity and provides essential anti-inflammatory compounds, guarding against diseases like heart disease, diabetes, and cancer. A seasonal approach to fruit consumption, such as focusing on grapes and stone fruits in summer and apples and pears in fall, ensures a diverse and nutritious diet.
Sugary drinks disrupt the salivary microbiome: The oral microbiome, comprising numerous bacteria, fungi, and viruses, plays a crucial role in oral health and is linked to systemic diseases like diabetes and cardiovascular disease. Research focuses on how sugary drinks affect the salivary microbiota due to their acidity and sugar content, which can promote caries development and the growth of acid-producing bacteria.
Recipe for The Day
Bruschetta Chicken: In summer, grilling becomes a staple for enjoying flavorful mains and BBQ sides, with bruschetta grilled chicken standing out as a favorite for its celebration of seasonal tastes. Using homemade bruschetta as a flavorful addition enhances dishes like this cheesy and fresh summer favorite.
Lifestyle & Fitness Focus
Here are seven strength exercises recommended by Frankie Ruiz for runners, to be done before a run, after a run, or on non-running days. Perform each exercise for one to two minutes with proper form, moving immediately to the next exercise. Repeat the entire routine twice for a total of two sets, at least twice a week on nonconsecutive days to target muscles supporting running technique:
Push-Up: Start in a plank position with hands shoulder-width apart, lower chest towards the floor, then push back up.
Superman Back Extension: Lie on stomach, lift arms, chest, and legs off the ground while keeping hips down, then lower with control.
Lying Leg Raises: Lie on back, lift legs off the floor while keeping lower back pressed down, and lower back down without touching the floor.
Double-Leg Jumps With Jump Rope: Hold jump rope handles, jump over the rope with both feet together, landing softly.
Glute Bridge: Lie on back with knees bent, lift hips off the floor while squeezing glutes, then lower back down.
Calf Raises: Stand with feet hip-width apart, rise onto toes and lower back down.
Forward-to-Reverse Lunge: Step left foot forward into a lunge, return to start, then step left foot back into a reverse lunge, alternating legs.
These exercises help strengthen muscles essential for running performance and should be incorporated regularly into a workout routine for optimal benefits.
Warming up before a workout is crucial, but the latest trend of "dry scooping" pre-workout supplements—swallowing powder without mixing it with water—poses serious risks and lacks any proven benefits.
Popularized on social media platforms like TikTok, dry scooping videos have garnered millions of views, showcasing mishaps like gagging and accidental inhalation of powder.
Medical experts, including Kelly Johnson-Arbor, MD, warn against dry scooping due to potential hazards such as respiratory problems, choking, and unintentional overdose of ingredients like caffeine found in many supplements.
Studies indicate a concerning prevalence of dry scooping among young adults, influenced by social media exposure and misconceptions about enhancing exercise performance.
Rather than risky practices, health professionals recommend safer strategies like proper nutrition, hydration, and adequate rest to support physical performance without unnecessary supplements or potential health risks.
It's essential to consult healthcare providers before starting any new supplements, especially those not regulated for safety or efficacy by the FDA.
Debates continue on the optimal timing for exercise, with an observational study suggesting early morning as advantageous for weight management.
Analyzing data from the CDC's National Health and Nutrition Examination Survey, researchers found that individuals who consistently exercised in the morning, typically between 7 a.m. and 9 a.m., and met recommended activity levels had a lower risk of obesity compared to those who exercised midday or in the evening.
Specifically, the morning exercisers showed lower average body mass index and waist size.
While the debate over the optimal time for exercise continues, the findings from this observational study highlight potential benefits associated with morning workouts for weight management.
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