The Last Weekend Of Summer

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Word Of The Day: LIGNANS

From Fat to Fitness

Don't Sit Directly In The Sun

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The Last Weekend Of Summer

August 29, 2008 8:08 AM by Melanie M. Valerio | 100 Views, COMMENTS

Let's pick running, but the same rules apply for any sport or exercise you may want to start engaging in.

To avoid an overuse injury or injury when you're first staring to run:

Do not increase running mileage by more than 10% per week.
Do not run more than 45 miles per week. There is little evidence that running more than 45 miles per week improves your performance, but a great deal of evidence shows that running more than 45 miles per week increases your risk for an overuse injury.
Do not run on slanted or uneven surfaces. The best running surface is soft, flat terrain.
Do not "run through pain." Pain is a sign that should not be ignored, because it indicates that something is wrong.
If you do have pain when you run, place ice on the area and rest for 2 or 3 days. If the pain continues for 1 week, see your doctor.
Follow hard training or running days with easy days.
Change your running shoes every 500 miles. After this distance shoes lose their ability to absorb the shock of running.

So take it slow.

Maybe even try a different activity each day this weekend to mix things up.

But whatever you do-do something.

Guitar Hero: same rules apply. Don't jump right into Iron Maiden. Start slow and easy with a little Alice Cooper or Heart.

Have a nice weekend.

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Posted by Melanie Valerio

Melanie Valerio started competitive swimming at the tender age 5. Melanie would eventually become the fastest 100 freestyler out of high school back when heavy metal hair bands were topping the charts. Her accolades include 1996 Olympic Gold Medalist (swimming), first female swimmer to be sponsored by NIKE, first ever TIMEX Fitness Director, and her most coolest accomplishment: first Ironman athlete to be sponsored by a rock band-Cheap Trick. She enjoys balancing life as an athlete, full time professional and 38-year-old female. Melanie also designs numerous sweaters and scarves in her own personalized hard rock signature style and attempts to play the guitar. Both allow for a wonderful release of her creative mind.

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