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The benefits of working out in water

Water can make a deep impact on your workout by eliminating potential injuries. Especially if you’re over 50. IT has happened to almost all of us. We train hard all year, looking forward to a successful season in our favourite sport only to be stopped short by an injury. The thought of losing our hard-won fitness while waiting to heal has sent many of us back into training before we are ready, only to suffer a more serious injury. If this is you, maybe it’s time to try water running. Merina Farrell is an age-class duathlete who qualified for the world championships in 2013. Farrell suffers from a herniated disc and has used water running exclusively for her running training. “Water running lets me continue my training program without further injury to my back from high-impact running,” Farrell says. In fact, water running might actually improve your speed. Sue Watson, a

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Fitness

Runners dealing with back pain

You don’t move, your back hurts. You move too much, your back hurts. It’s time to find the sweet spot. For many runners, “going the distance” can lead to pain and discomfort in the lower back, threatening their ability run. Spinal discs and various joints can get jarred and compressed since the back has to do a lot of work to maintain an upright position when you hit the streets. Fit or not, the unfortunate but realistic fact is that about 80% of the North American population will experience back pain at some point in their lives. Not to worry—there are tweaks you can make to your running routine that won’t leave your back aching or sore. Barefoot or sneakers? There’s been a growing trend toward barefoot running, but how does it affect the back? Most notably, when you’re running without shoes, biomechanical changes occur that alter the lumbar spine’s

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Fitness

How to deal with shin splints

Most often associated with those who are active, this ailment can be kept at bay by taking time to warm up properly. Repetitive stress injuries can manifest themselves in a variety of ways and can appear all over the body. In athletes, most repetitive stress injuries manifest as common overuse injuries. This can occur with the “overuse” or continued use of a muscle or tissue without an adequate recovery period. Typically, the pain associated with repetitive stress injuries first appear when an individual is performing the causative activity, like running, for example. But, as the condi- tion worsens, the pain can begin to ap- pear in activities of daily life! An example of a repetitive stress injury is the dreaded “shin splint” or “tibial stress syndrome.” This condition is divided into two categories, Medial tibial stress syndrome (MTSS) or anterior tibial stress syndrome (ATSS). Both MTSS and ATSS can are

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