How to Avoid Common Running-Related Injuries

The basic theory behind why people get injured from running is that once your muscles get fatigued they stop working. Then it is your ligaments, tendons, and joints (i.e., connective tissue) that pick up the load. If these are weak, they can't handle the stress, and they sprain, break, or tear.

Think about it, if you started to lift a weight over your head repeatedly, eventually, your muscle will tire and if you continue to try and lift it, your muscles will give out and you will drop the weight and perhaps injure yourself.

The same thing happens when you are running. Although, not as dramatic as dropping a weight, on your head, it will still cause injury.

Most running injuries are caused by two things, weak muscles and weak connective tissue. It is amazing how most people don’t know this. They think they get injured by not stretching the muscles. Yes, this helps and is important but the bottom line is that a muscle that is tired is going to tighten up and sprain. Have you ever gone out for a jog and you know you have a problem area? So, you spend 15 minutes stretching it, hoping that this time it will not bother you during your run. And, guess what, halfway through your run, you have to stop because your muscle tightened up and you can’t run anymore.

How do you solve the problem? There are two things you can do to decrease injuries. One is to strengthen the muscles, so that they do not break down, nor give out under stress. The second is to strengthen the ligaments, tendons and joints, so they too can take their share of the stress without breaking. You can tackle both. To learn more go to http://www.runningtough.com/run_injury_free.html

I hope this email has been informative for you! Don’t forget, more email are on their way. In fact, you should be receiving your next email on “Why Weightlifting isn’t Beneficial for Runners” shortly.

Remember, if you are experiencing pain, see a doctor as soon as possible.


Thanks,

Jerry Hopkins
Author of “How to Run Like a Deer Forever”
jerry@runningtough.com
http://www.runningtough.com


P.S. Find out the exercises you should be doing to prevent common running-related injuries in the “How to Run Like a Deer Forever” book. Check out http://www.runningtough.com/run_injury_free.html to learn more.

P.P.S. Order this valuable book now for just $29.95 and I will also give you free: my “Running Workouts” special report, the “Secret Nutritional Keys To Maximize Your Running Performance” audiotape, and a free consultation with me. These free items are valued at $149.90. But you must hurry, this special offer won’t last much longer!

P.P.P.S Remember, with my special money-back guarantee, if “How to Run Like a Deer Forever” isn’t everything you expected it to be, you can return it to me within 90 days for a full refund. So what are you waiting for? Order your package today. http://www.runningtough.com/order.html.



This blog is for educational purposes only. Always consult your own personal doctor for medical advice and follow it even it contradicts what is said in this email.

Copyright 2005

Jerry Hopkins
Hopkins Business Services, Inc.
5314 Yosemite Dr.
Medina, OH 44256
1-866-316-7988

Common Running-Related Injuries

I don’t have to tell you that running-related injuries stink. Often injuries strike just when you are beginning to see real improvement in your running.

Below are descriptions of the most common injuries that runners face. In our next email, we will discuss the best way to prevent these injuries from occurring.

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Common runners’ injuries:

Runner's Toe – Occurs when the nail is either pressed down too much on the bed underneath it or the nail tears from the bed itself.

Plantar Fasciitis – An inflammation of the plantar fascia, a fibrous band of tissue that runs from the heel to the toes.

Stress Fractures – Very small, incomplete breaks or cracks in a bone. Runners most often get stress fractures in their feet.

Achilles Tendonitis – A painful inflammation of the Achilles tendon.

Shin Splints – Tiny tears of the front lower leg muscles away from the shin bone. This is a common injury for beginning runners.

Hamstring Tears – A type of muscle strain. For distance runners, hamstring tears are typically low-grade, chronic microtears that build up over time.

Runner's Knee – A softening, wearing away, or cracking of the cartilage under the kneecap.

I hope this email has been informative for you! Don’t forget, more emails are on their way. In fact, you should be receiving your next email on “How to Avoid Common Running-Related Injuries” shortly.


Thanks,

Jerry Hopkins
Author of “How to Run Like a Deer Forever”
jerry@runningtough.com
http://www.runningtough.com


P.S. Learn more right now about how you can avoid common running-related injuries in my book “How to Run Like a Deer Forever.” http://www.runningtough.com/run_injury_free.html

P.P.S. Order this valuable book now for just $29.95 and I will also give you free: my “Running Workouts” special report, the “Secret Nutritional Keys To Maximize Your Running Performance” audiotape, and a free consultation with me. These free items are valued at $149.90. But you must hurry, this special offer won’t last much longer!

P.P.P.S Remember, with my special money-back guarantee, if “How to Run Like a Deer Forever” isn’t everything you expected it to be, you can return it to me within 90 days for a full refund. So what are you waiting for? Order your package today. http://www.runningtough.com/run_injury_free.html

This blog is for educational purposes only. Always consult your own personal doctor for medical advice and follow it even it contradicts what is said in this email.

Copyright 2005

Jerry Hopkins
Hopkins Business Services, Inc.
5314 Yosemite Dr.
Medina, OH 44256
1-866-316-7988

Developing a Positive Mental Attitude

Running and maintaining a positive mental attitude go hand in hand.

There have been numerous articles and books written on the physical side of running (such as training, injury-prevention, nutrition and running apparel and accessories), but in comparison not much time has been dedicated to running motivation.

Here are 9 ways you can ensure you maintain a positive mental attitude and stay motivated to run:

1. Set realistic but difficult to obtain goals and closely monitor your progress.

2. Maintain a training log, which will help you monitor your progress and learn from your mistakes.

3. Find a training partner who can help motivate you when you don’t feel like running (and you can do the same for them when they don’t want to workout.)

4. Surround yourself with posters, quotes, photos, books and other similar items that get you fired up to run.

5. Be creative with your workouts, doing the exact same thing everyday can lead to boredom and cause you to skip running.

6. Visit a running store occasionally, your motivation to run will be lifted when you put yourself in an environment that supports your goals.

7. Reward yourself when you succeed. Rewards can be a powerful motivator. When you do succeed, make sure to do something nice for yourself.

8. Continue to subscribe to my “Running Tips” emails. You would be surprised how many people write me to tell me how these email tips keep them motivated.

9. Begin utilizing the principles of Psycho-Cybernetics. This program, developed by Dr. Maxwell Maltz and utilized by millions of people including celebrities and athletes such as the “Glory Days” Green Bay Packers, will show you how to work a little less, imagine a little more and attract success like magic. To learn more, go to http://www.runningtough.com/power_focused_mind.html.

I hope this email has been informative for you! Don’t forget, more eamils are on their way. In fact, you should be receiving your next email on “Common Running-Related Injuries” shortly.
Thanks,

Jerry Hopkins
Author of “How to Run Like a Deer Forever”
jerry@runningtough.com
http://www.runningtough.com

P.S. To learn more about how Psycho-Cybernetics can improve your mental attitude and your running. Please go to http://www.1shoppingcart.com/app/aftrack.asp?AFID=91759

P.P.S. Looking to become a much better, and tougher, runner? The “How to Run Like a Deer Forever” Package can help. Here is what actual customers have to say about the package:

What a fantastic program! I've long been looking for a comprehensive, easy-to-understand, and easy-to-implement (OK, moderately easy to implement :) ) running injury prevention workout routine. Your 'Run Like a Deer Forever' program definitely fits the bill. I really enjoyed your simple, straight to the point writing style and was extremely pleased to find workouts designed for runners of all abilities. My lower back has been bothering me while running for the last year but after implementing your exercises, my back has never felt better!

I highly recommend 'Run Like a Deer Forever' and will be recommending your program to both my subscribers and website visitors.

Thanks again,

Jeff Ray
Birmingham, AL
http://www.TheRunningAdvisor.com

"I want to say THANK YOU! Thank you for writing your book, ‘How To Run Like A Deer Forever!’ I faithfully followed your advice and did the exercises while training for the marathon! I am very happy to report that I successfully ran and finished my First Marathon! I ran it in 3 hours 59 minutes and 20 seconds!” – Marie Kneuker, Bear, DE

Isn’t it time you wrote your own running success story? Go to http://www.runningtough.com/run_injury_free.html to learn more about what “How to Run Like a Deer Forever” can do for you.



This blog is for educational purposes only. Always consult your own personal doctor for medical advice and follow it even it contradicts what is said in this email.

Copyright 2005

Jerry Hopkins
Hopkins Business Services, Inc.
5314 Yosemite Dr.
Medina, OH 44256
1-866-316-7988

The Importance of Proper Nutrition

You’ve heard the expression “You are what you eat?” Well, that is especially true for runners. Simply put, eat right and you will run better. Your body functions best, and you run better, when your diet includes the right kinds of foods in the right amounts at the right times.

Here are some basic nutritional guidelines for runners:

Carbohydrates – These are your body’s main source of energy. Experts recommend that your diet should consist of 60 to 65% carbohydrates. This amount will keep your muscles well-fueled so that you can meet both your nutrition and training goals.

Fats – In many cases, fats get a bad rap. Your body actually needs some fats. You should obtain 20 to 25% of your daily calories from fats with the majority of those coming from mono-unsaturated fats.

Protein – Protein helps to build muscle and tendons, repair broken down muscles, and regulate hormones. Experts agree that runners need 10 to 20% of their daily calories from protein.

Water – As a runner, you should consistently hydrate yourself during both warm and cold weather. Remember, water makes up between 60-70% of your total body mass!

Vitamins/Minerals/Supplements – In recent years, several major studies have shown that it makes sense for runners to supplement their normal dietary intake. for example with antioxidants such as Vitamins C and E and betacarotene.

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One of the best supplements that I have found is “Dr. Dave’s Best Pharmaceutical Grade Fish Oil,” which has been shown to reduce cholesterol levels, reduce blood pressure, improve athletic performance, help eliminate inflammation and joint pain, increase your emotional well being, increase your strength and stamina and much, much more. To learn more about this fantastic supplement, please click here.

I hope this email has been informative for you! Don’t forget, more emails are on their way. In fact, you should be receiving your next email, “Developing a Positive Mental Attitude” shortly.

Thanks,

Jerry Hopkins
Author of “How to Run Like a Deer Forever”
jerry@runningtough.com
http://www.runningtough.com




P.S. To learn more about how “Dr. Dave’s Best Pharmaceutical Grade Fish Oil” can have you feeling, and running, better in no time. Please click on this link: http://tinyurl.com/5krzk

P.P.S. Looking to become a much better, and tougher, runner? The “How to Run Like a Deer Forever” Package can help. Here is what actual customers have to say about the package:

“I am so happy that I found your program on the Internet … after one month of doing your exercises the pains in my knees never came back again and I have not had shin splints again either. I have increased my mileage up to 18 miles now and look forward to my first marathon. Thanks and keep up the good work!" – Sessie Welzien, Key West, FL

"I want to say THANK YOU! Thank you for writing your book, ‘How To Run Like A Deer Forever!’ I faithfully followed your advice and did the exercises while training for the marathon! I am very happy to report that I successfully ran and finished my First Marathon! I ran it in 3 hours 59 minutes and 20 seconds!” – Marie Kneuker, Bear, DE

"This is wonderful resource for any athlete, whether they're a runner or not. The exercises shown in How to Run Like a Deer Forever not only help you relieve your joint pain, but strengthen your muscles and connective tissue so they'll prevent any future occurrence of that pain. I found this course extremely valuable for my knees and ankles. Now my workouts are better and my recovery has improved dramatically. What Jerry has written is so simple, easy to use, and takes so little time to do, but it's value is enormous. Anyone serious about their progress as an athlete should not be without How to Run Like a Deer Forever." – Ed Baran, Portland, OR

Isn’t it time you wrote your own running success story? Go to http://www.runningtough.com/run_injury_free.html to learn more about what “How to Run Like a Deer Forever” can do for you.

This blog is for educational purposes only. Always consult your own personal doctor for medical advice and follow it even it contradicts what is said in this email.

Copyright 2005

Jerry Hopkins
Hopkins Business Services, Inc.
5314 Yosemite Dr.
Medina, OH 44256
1-866-316-7988

Increasing Your Speed

Are you feeling the need … the need for speed? If so, there are many exercises that you can do to increase your fitness level and your running speed.

Years of studying elite runners in video clips have revealed certain truths about optimal form. Both sprinters and distance runners alike can benefit from exercises that duplicate the distinct joint and limb movements, as well as the range of motion, of these great athletes.

You need to include exercises that can help you boost your speed into your workouts. Some runners use weight lifting exercises, and this is fine for sprinting. However, you need to do exercises that will better assist your running. Check out the exercises that are in “How To Run Like A Deer, Forever.”

Another great way to increase your running speed is the Power Sprinter, a unique training tool that allows you to increase your speed and develop explosive power in just 30 minutes a week. To learn more about the Power Sprinter and how it can benefit you in your pursuit of increased running speed, check out: http://www.runningtough.com/power_sprinter.html

I hope this email has been informative for you! Don’t forget, more emails are on their way. In fact, you should be receiving your next email on “The Importance of Proper Nutrition” shortly.


Thanks,

Jerry Hopkins
Author of “How to Run Like a Deer Forever”
jerry@runningtough.com
http://www.runningtough.com


P.S. Don’t forget to learn more about how the Power Sprinter can help you boost your speed dramatically. Go to http://www.runningtough.com/power_sprinter.html
for more information.

P.P.S. Read more about exercises that no only help your running, but can make you injury free and a much tougher, and better, runner in my book “How to Run Like a Deer Forever.” Check out: http://www.runningtough.com/run_injury_free.html to learn more.

P.P.P.S. Right now you can order the “How to Run Like a Deer Forever” program for just $29.95 and you will also receive three free gifts valued at $149.90 free. Go to http://www.runningtough.com/order.html to learn more.



This blog is for educational purposes only. Always consult your own personal doctor for medical advice and follow it even it contradicts what is said in this email.

Copyright 2005

Jerry Hopkins
Hopkins Business Services, Inc.
5314 Yosemite Dr.
Medina, OH 44256
1-866-316-7988

How Improving Your Core Strength Can Improve Your Running

Improving your core strength can lead to improved running speed and endurance. However, most runners today tend to neglect the huge demands that running makes on their core (including the abs, lower back and glutes) which work together to balance and stabilize the upper and lower body. Numerous studies have shown that strong legs are meaningless without a powerful core. Here's why:

A weak core can be likened to the rusty springs of an old couch. Try to jump off an old, sagging couch - you will find that most of the energy generated during kick-off is lost, because the tired springs simply 'give way'.

The springs on a new couch are like a well-conditioned core. They are more efficient in turning the energy generated during "push-off" into a massive up-thrust, propelling you higher with minimal energy loss.

Without a strong core, the power generated by your legs will be lost, leading to early fatigue. What's more, a weak core can compromise your posture, making your legs and arms compensate for the weaker core muscles. That is the leading cause of faulty technique, falls and injury (such as lower back pain).

So how do you increase your Core Strength? A strong core emanates from your abdominal muscles. But, that's where most people stop. You need to work your entire core. There are numerous exercises you can do to strengthen your core, I show several great exercises in my book “How To Run Like A Deer, Forever”.

Another great way to strengthen your core is the Power Wheel. This device is simply amazing. Use it for just 3 minutes after your daily warm-up and stretch routine and it will expose and begin building up every hidden "weak link" that is dragging you down and hurting your running speed and endurance!

The Power Wheel is similar to a traditional abdominal wheel but much better because not only can you grip it with your hands, you can also strap your feet on to it to hit your core from different angles. To learn more about the Power Wheel and how it can improve your core strength, please check out: http://www.runningtough.com/power_wheel.html

I hope this email has been informative for you! Don’t forget, more emails are on their way. In fact, you should be receiving your next email, “Increasing Your Speed” shortly.

Remember, if you are experiencing pain, see a doctor as soon as possible.

Thanks,

Jerry Hopkins
Author of “How to Run Like a Deer Forever”
jerry@runningtough.com
http://www.runningtough.com

P.S. Don’t forget to check out how you can strengthen your core and improve you running in just three minutes a day with the Power Wheel. Check out http://www.runningtough.com/power_wheel.html for more information.

P.P.S. Read more about the proper work your abs and numerous other exercises that will make you a much tougher, and better, runner in my book “How to Run Like a Deer Forever.” http://www.runningtough.com/order.html.

P.P.P.S. Right now you can order the “How to Run Like a Deer Forever” program for just $29.95 and you will also receive three free gifts valued at $149.90 free. Check out http://www.runningtough.com/run_injury_free.html to learn more.




This blogl is for educational purposes only. Always consult your own personal doctor for medical advice and follow it even it contradicts what is said in this email.

Copyright 2005

Jerry Hopkins
Hopkins Business Services, Inc.
5314 Yosemite Dr.
Medina, OH 44256
1-866-316-7988

New Year's Resolutions

New Year's has come and gone and here we are in the new year. Do you remember that New Year's Resolution you made to all your friends and family New Year's Eve?

If you're like most people, it sounded good at the time and even though we are a few days into the new year, you may have already forgot about it.

Well, if you haven't done so then take the time now to write down your New Year's Resolution. Keep it in your wallet, your car, your bathroom mirror, on the door to your bedroom, anywhere where you can see them on a daily basis.

What you want to do is to read them to yourself aloud everyday. What will happen is they will start to become embedded in your subconscious and this is when things start to happen.

Many people write to me and say they find it hard to get motivated to run. I've never really had this problem, because I am constantly reminding myself of my goals related to running. This creates a desire to put on my running shoes and step out the door. Or, now in the cold weather, to go down to the basement and start the old treadmill up. Sometimes, I can't wait.

This is something that Dr. Maxwell Maltz teaches in his book, "Psycho-cybernetics". This book was given to me back in high school by a good friend.

If you're interested in obtaining your goals, or are having problems with getting yourself motivated to run, then I encourage you to pick up a copy of the book, "Psycho-cybernetics". Or, even better, pick up the course, "Zero Resistance Living". This is a course based on the concepts from "Psycho-cybernetics". This isn't just reading, it gives you exercises to help you understand the concept. Instead of just reading, you get to interact with your inner self.

You can find the course on my site: http://www.runningtough.com/running_products.html

And, if you are thinking about or have given up running because of pain or fear of injuries, give my course a try. You can order here: http://www.runningtough.com/order.html.

Thanks,

Jerry Hopkins
jerry@runningtough.com
http://www.runningtough.com


This blog is for educational purposes only. Always consult your own personal doctor for medical advice and follow it even it contradicts what is said in this email.

Copyright 2005

Jerry Hopkins
Hopkins Business Services, Inc.
5314 Yosemite Dr.
Medina, OH 44256
1-866-316-7988