Whether you’re an avid runner or not, we all lose motivation to get up and go for a run from time to time. Although running is the most popular form of physical activity and exercise, anthropologists from the University of Arizona discovered through their animal versus human running experiment that the motivation to run is automatically built in us as an evolutionary form of survival to flee from danger.

Both humans and dogs are historically known to run. They both showed increased levels of chemical endorphins after training to run for a duration of 30 minutes, but not an increased level during their duration of walking. Not only did this tell researchers that humans are biologically made to enjoy running, but it proves the existence of the runner’s high as well.   A runner’s high is created by an increased level of endorphins and can alter one’s mood and euphoria.

Although our bodies are made to enjoy running, we still tend to find ways to avoid doing it. When biological factors aren’t enough to get you to lace up your running shoes, Podiatrist Harvey Danciger suggests these tips to keep you motivated to stay active.

• Run with friends. The social aspect of running is one of the main reasons people start and stick with running habits. Find a local running club or ask some friends or co-workers to join you in a running routine.
• Write it down. Keeping a training log or running blog about your running progress, details and how you felt after each run to help keep you motivated. Looking back at previous entries can remind you of how far you’ve come and give you incentive to get out there again to improve.
• Reward yourself. Every once and awhile, treat yourself for your hard work with new running gear or a massage. This will keep you energized and reinforce your commitment to your training.
• Don’t think “all or nothing.” If you don’t have time to complete an entire workout, don’t give up on doing one altogether. Instead, go for a quick run or use that time to focus on a different type of exercise. This way you won’t feel guilty for skipping an entire workout.
• Remember the health benefits. Remind yourself of the health improvements you’re making by checking your weight, getting your blood pressure tested and thinking about how you have a healthy way to relieve stress and the increased energy you have.

What motivation tips do you use to stay running? Please share by commenting below!

Some of the latest trends in today’s culture are centered around the idea of “going green.” With new eco-friendly merchandise available – covering everything from cleaning products, clothing and shoes - there are many ways in which you can make little changes to your lifestyle habits that can make a big difference for protecting the environment. Making your life “more green” can even be incorporated into your running!

There are many ways in which you can recycle and energize your running habits while taking part in doing good for your earthly surroundings as well.  How do you do this?  Read on for more information!

• Use your running routine as means of transportation. Going to a gym and using a treadmill aren’t the only ways in which you can get a great run in. Save your gas and reduce car emissions by running to your gym workout and skip the treadmill once you get there!
• Buy green apparel. No we’re not talking about the color!  But there are many running shoes and workout clothes available today that use recycled or decomposable material.
• Deal with old shoes. Donate your old running shoes to charity, or to programs that will recycle them, like Nike’s Reuse-A-Shoe program or Dr. Danciger’s annual shoe drive!  Nike’s program reuses your shoe materials to resurface tracks and basketball courts across the country and Dr. Danciger donates the gently used shoes to individuals who can’t afford a new pair.  
• Care for your gear. Wash your work out apparel in cold water instead of hot and instead of using the energy for your dryer, hang your clothes to dry instead. Not only will this save energy and cut down your heating bill, but it will make your clothes last longer as well.
• Make a difference. There are many ways you can get involved with your community and their efforts to go green. Donate to organizations that create or promote new trails and running paths, volunteer to clean up a trail or road you like to run on, or even help organize a recycling drive.

Going green doesn’t have to be overwhelming or life altering. By changing little habits associated with your running regimens, you can contribute to making a difference for a better environment! Are there any simple ways in which you’ve changed your life to be greener? Please share by commenting below!

During the 18th annual Philadelphia Marathon, two runners collapsed and died. The one, a 21 year old Asian male, collapsed at the finish line. The other, a 40 year old white male, collapsed in the last quarter mile. Both men were rushed to the Hahnemann University Hospital where they were pronounced dead from heart attacks.

Every year, heart disease causes 25% of all deaths; it is the leading cause of deaths in the United States. Preventing the disease calls for lowering cholesterol and blood pressure. You can do this by monitoring your diet carefully and making heart healthy choices. Fat consumption should be the number one thing to watch for. There are good and bad sources of fat. Olive oil, canola oil and trans-fat free margarines are all better sources of fat than butter, lard, gravy, bacon grease, shortening, and cream sauce.

Even if you exercise regularly, you can still be at risk for heart attack, as evidenced by the tragedy in Philadelphia. Heart disease is mainly controlled by diet. Making heart-healthy choices regularly is a necessary step to preventing heart disease if you're at risk.

The Mayo-clinic has created 8 steps to follow in order to prevent heart disease: http://www.mayoclinic.com/health/heart-healthy-diet/NU00196

Source: http://www.cbsnews.com/8301-400_162-57328369/2-runners-die-during-philly-marathon/

Staying in shape through the holidays is a real challenge. It's so hard to resist all the delicious holiday treats and it's so easy to fall asleep watching the parade after a big meal. But just because it's hard doesn't mean that nobody does it; and not just the crazy-healthy people either.

Normal people are banding together this year to commit to making healthier choices this holiday season. Through New Year's Day, this band of people (anyone can join!) is committing to running a mile every day to fight off those holiday waist threats. Together, they are finding the motivation and discipline to make sure they put in that mile every day.

You can join the group too and read more about it by visiting http://trainingdaily.runnersworld.com/2011/11/17/announcing-the-inaugural-rw-holiday-running-streak/

If you still want to stay in shape this season, but you don't think running is your deal, there are some easy exercises you can do inside or in your garage.

1. Jumping Jacks: These can be made a little more challenging by holding weights, water bottles, cans of soup, or any other kind of weight you want to hold. Try to do 15 at a time and if you're comfortable with that, then try to do 3 repetitions.

2. Plank: This is a little more challenging but it's an excellent exercise for core strength. http://www.youtube.com/watch?feature=player_embedded&v=kiA9j-dR0oM

3. Push Ups: Drop and give me 10!

4. Jump rope: If you're worried about hurting your knees, avoid this exercise. However, jump rope is an excellent form of exercise if you don't have issues with your knees.  For more easy indoor exercises, visit http://slingingthebull.com/twelve-indoor-exercises-you-can-do-in-the-winter/

Is a Stress Fracture Hindering Your Running?

With the increased running craze, many people are attempting to run a marathon or participate in the triathlon. As a result, I am seeing more patients with a stress fracture come into the office. Many of them are new to running and have not gone through the proper training for their event. As a result, they are running long distances which put an increased force or stress on their bones which can cause hairline cracks or breaks in the bones of the feet. They wonder why their foot hurts and swells.

Signs of stress fractures can include pain, redness, swelling and sometimes a bruised appearance. Many people think it is not possible to walk on a foot with a fracture. This is not true. Just because you can walk on the foot, does not mean that the bone is not broken or that there is not a more serious problem.

Improper training is a common cause of stress fractures in athletes. Many people try to do too much too soon. A good rule is not to increase your mileage by more than 10 percent per week. You should also allow time for rest between workouts for your body to repair itself.

It is also important to wear the proper shoes and shoes that fit properly. If your feet pronate excessively, you may need custom orthotics to help prevent injury.

Early diagnosis and treatment are important to ensure proper healing. If you think you may have a stress fracture, follow the RICE principle. R is for rest, I for ice, C for compression and E for elevation. If pain continues for a few days, then you should come into the office for diagnosis and treatment.

With proper care, you will be on your way to reaching your athletic goal.