Interesting Tips

I was reading an interesting article this morning about 101 Ways to Stay in the Game...by avoiding sports injuries, increasing efficiency, etc. I thought I would share a few that I found appealing/motivating/revolting:

13. Chug a Coke (or antioxidant-packed iced tea).
In a University of Georgia study, cyclists who downed 10 milligrams of caffeine per kilogram of body weight before a 30-minute ride had significantly less thigh pain than those who took a placebo. (Another reason to drink diet coke--alright!)

18. Hit the pool early. Inhaling organic material, such as hair, skin, and urine, can cause breathing problems. Schedule your lap sessions early: Fewer people in the pool means less splashing, and less of their debris left behind in the water. (I am literally dry-heaving. Does this mean I can avoid the pool then? I mean, I am only thinking of our health. Eeww.)

32. Socialize after exercise. Lack of social support upped risk of injury in a University of Washington study.

34. Go ahead, sprinkle salt. Especially the night before your August century ride. Extra sodium helps you retain water and stay hydrated while exercising in high temperatures. But stay away from salt pills—they may do more harm to your blood pressure than good for your race. (Yes! I will bring plenty of salty, yummy chips to include in our carb loading the day before the race...I mean, we don't want to get dehydrated, now, do we?)

35. Try this before a triathlon. To avoid training strains, two-time world champion Ironman Tim DeBoom builds endurance by concentrating on the bike—a low-impact way to push yourself. When the race starts in a mad, watery scramble, he gives the competition some distance: "Just pull out to the side and be a little less aggressive." That way, you won't have to learn by broken bones in the face—as DeBoom did.

40. Don't run in wet shoes. Soggy midsoles have 40 to 50 percent less shock-absorbing capability than dry sneaks, Dr. Asplund says. But don't toss your shoes in the dryer; heat can degrade cushioning and support components.

46. Balance your muscles. Your dominant side tends to be stronger, leading to muscular imbalances, which can result in injuries, Dr. Laskowski says. Lift with dumbbells, which isolate each side and balance weaknesses.

59. Stop the music. Unplug your iPod before starting down the slopes. "[Music] slows you down mentally," says skier Bode Miller, the 2005 World Cup champion. "You need to process what's ahead of you so you have time to avoid danger." Mountain bikers and trail runners should unplug, as well. (Slow me down mentally? ok, but it makes my body go faster, so I say the music stays on!)

60. Work out in water. Swimming is the perfect low-impact alternative to running. But what if you can't stand swimming? Dr. Laskowski recommends weighted-vest running in the pool. It's low impact for your legs, but provides an amazing heart workout. "Even walking around chest-deep is great exercise," he says. (If walking in chest-deep water is 'great exercise', then using a kickboard in deep water has to be even better! I say we do it!)

79. Check your water losses. Weigh yourself before and after a long workout in hot weather. If you've lost more than 3 pounds by the time you're finished, you're dehydrated and could be at risk of heatstroke. Invest in a water pack so you can easily sip throughout your workout.

80. Eliminate fungus. Nail fungus is a serious—and sport-stopping—consequence of running. "Trauma to the toe caused by running can make the nail bed more susceptible to infection," says John Mozena, D.P.M., a marathon runner and a member of the Road Runners Club of America. "Sweaty socks are breeding grounds for fungi." Mitigate the mold-growing conditions with JoxSox ($7, joxsox.com). They're designed to wick away moisture and circulate air next to the skin, which frustrates fungi. (Gross...I think this means we should probably add a few extra pedicures to our training expenses. Definitely.)

99. Drink even more. "A simple loss of body water can decrease performance by more than 20 percent," says Verstegen. Water's not enough for exercise lasting over an hour—your body also loses salt, so you need a sports drink containing carbohydrates and electrolytes. Drink even more during games—if you're wearing a uniform, shin guards, and face mask, your body can't dissipate heat as well as when you train in the gym in a T-shirt and shorts.

100. Keep drinking. Another time to drink more is when you travel to a warmer climate for a race. Texas researchers found that it takes 7 to 10 days for your core temperature to acclimate from cold to hot-and-humid conditions. Compensate with a water bottle in hand. (Who does 'core temp' make you think of? hilarious! Great, this one pretty much means I'm screwed, since I'll have about 7 to 10 hours for my core temp to acclimate.)

101. Ask your wife or girlfriend to read this article. And have her give you a pop quiz afterward. "Eighty percent of medical decisions are made by women," says Tom Meade, M.D., an orthopedic surgeon at Orthopaedic Associates, in Allentown, Pennsylvania. So if she's armed with the tools to help keep you safe, she'll make sure you use them. (Excuse me? Who says men are the only ones who a.) would read this article, or b.)these 101 things would apply to? Are they serious?)

--taryn