Cramps On The Run

When I get a cramp while running, I always run through it. It hurts but I hate to stop — can that be harmful in any way? Should I slow to a walk until it goes away?

At some point almost all runners experience two different types of cramps, cramps in their side referred to as side stitches and muscle cramps.  Generally speaking, neither is harmful and preventative measures can be taken for both.  Side stitches are caused by a muscle spasm of the diaphragm when air or gas is caught underneath it.  The best way to get rid of it is to slow down and begin to breath deeply while pressing down on the area just below the ribcage.  There is nothing wrong with continuing to run at the same pace as you follow these instructions; however, it may take longer to get rid of the stitch.  The other type of cramp commonly experienced by runners is a muscle cramp, which is when your muscle involuntary and forcibly contracts and does not relax.  The most typical muscles affected are the calves, hamstrings, and quadriceps.  For these cramps it is important that you stop and both massage and stretch the area in order to prevent major damage to your muscle fibers.  The best way to prevent both types of cramps is to stretch your muscles well before and after running and to stay hydrated by drinking lots of water.  For longer more intense runs you may want to consider sports drinks that contain sodium and potassium.  Finally, cramps could be a sign that you are over exerting your body and you may want to acknowledge the message your body is trying to send you and slow down.

Water, Not A Fan

I do not like to drink water and I am a huge fan of soda.  I have recently switched over to caffine-free diet coke but would like to try to be a little healthier.  Do flavored waters like Propel have the same nutritional value as plain bottled water?

Flavored waters that naturally add a touch of fruit are a great way to drink in a healthier way.  The important thing to watch out for in flavored waters is whether they contain sugar or artificial sweeteners, as is the case with Propel water.  The sugar in these drinks has no nutritional value and adds unnecessary calories.  Artificial sweeteners, on the other hand, are still a topic of debate among health professionals in terms of long-term effects.  Furthermore, artificial sweeteners often don’t sit well with certain people and can lead to stomach problems.  Your best bet is to buy naturally flavored water or to make your own by squeezing fruit such as lemons and oranges into your water.  Any flavored water, however, is better than soda.

Carrying A Pouch

My upper abs are flat and toned, but I can't seem to get rid of the little pouch on my lower abs. I exercise, eat right and am happy with everything else on my body. Should I just learn to live with it?

Don’t give up on those lower abs just yet.  I’m sure you’ve heard the mantra “there is no such thing as spot reducing” more than you care to think about, but once again this statement is relevant.  Reducing overall body fat is usually the number one way to get a flatter tummy; however, if you already eat healthy and exercise regularly you probably are in the correct body fat percentage range.  Your dilemma sounds more like an issue of bloating or indigestion.  Sugar alcohols, which are found in many diet and sugar-free foods, including sugar free chewing gum, are the primary cause of bloating that can produce the lower abdominal pouch.  Carbonated beverages and food allergies also cause bloating, with the most common allergens being milk, nuts, eggs, fish, and soy protein.  Other things that will help reduce your pouch are abdominal exercises that work your upper, side, and lower abdominals.  And finally, don’t slouch.  By slouching, your lower abdominals lean forward and your pelvis tips back.  Good posture makes you look taller and slimmer, so when all else fails, stand up straight.

Sluggish Mornings

The only time I really have to work out is in the mornings, but I always feel sluggish and tired and like I'm not getting an effective workout. What can I do?

There are a few steps that you can take to try and alleviate your sluggish and tired workouts.  First of all, are you getting a good night’s sleep?  Everyone’s body has different needs, but generally 6 to 9 hours is sufficient.  Too little or too much sleep can affect your energy level throughout the day.  Secondly, are you eating breakfast?  After a prolonged fast (from dinner to wake up time) your blood glucose levels dip very low, which can influence how much and how well you exercise.  It’s not necessary to eat a large breakfast, but a light balanced snack could mean the difference between a mediocre workout and an excellent one.  Oatmeal made with milk or combined with some egg whites, smoothies, toast with peanut butter, and yogurt are some examples of breakfasts that can get your body going.  Third, are you overtraining?  It’'s important to give your body rest.  Taking days off or allowing for low intensity workouts will allow your body and muscles time to recover and get prepared for more intense workouts.  Make sure you give your body enough time to fully wake up before throwing on your running shoes; otherwise, you could be taking off still half asleep.  And finally, it’s tempting to stay in bed and snooze rather than get up and follow the same exercise routine you did the day before and the day before that, so mix up your workouts.