Runners are notoriously tight; combine the fact that running in itself tightens the muscles and that many of us are cramped for time and neglect to stretch it is no wonder that plenty of injuries creep up due to lack of flexibility. I am as guilty as any for skimping on the post run stretching routine and genetics dealt me a particularly inflexible fate (thank you Mommy...haha!)but not taking the time to improve your range of motion and flexibility will catch up with you not only in the short term but years down the road.

You also lose flexibly as you age (call it another gift from Father Time as he also saps your speed!) and if you neglect stretching now, when you are younger, that is only going to make things exponentially worse off down the road. The window to stave off that ever creeping up tightness in the muscles, and the ability to avoid certain injuries and tears, will have closed. That is why carving out the time to include dynamic and static stretching into your running and fitness routine is so important. I'll step off the little soap box now, but one spot in particular that is prone to being especially tight in runners is the IT Band.

The IT Band runs along the outside of the thigh; starting from the top of the hip and all the way to the knee. This little bugger is responsible for a myriad of knee problems, but like plenty of other injuries it effects many other areas and can be the root cause of other seemingly unrelated injuries. The constant, repetitive motion of running sets the IT Band up to become inflamed and tight and to counteract that it is important to pay some extra attention to this area. The old motto that the best medicine for an injury is prevention is key here; by keeping this band loose and knot free you will be able to save yourself time off and pain later on.

A great stretch for the IT Band is to sit on your tail bone and prop your knees up with the heels of your feet about a foot from your bum. Taking your left leg you will then bend it and place the outside of your foot on the top of your right knee; your left leg will be in a similar sort of position as the butterfly stretch and rolled outward. To make the stretch deeper move the knee of your right leg closer to your torso thus moving the foot of your left leg closer to you; hold here and then repeat on the opposite leg.

If that stretch is difficult for you or uncomfortable you can also do a similar version but this will have you bending the left leg in a half-butterfly stretch position on the floor and you will extend your right leg behind you. You should feel the stretch, both of them, in the upper hip area and along the outer thigh. Sink deeper into this stretch by getting your thigh as close to the ground as possible and then lean forward.

In addition to stretching you can work out the knots that invariably form along the IT Band...now I warn you this is not going to be pleasant especially if you haven't ever worked on your IT Band before! Using a foam roller, lie on your side and place the outside of your thigh on the roller and glide across it through the entire length of the band; from the top of your hip to your knee. In the spots that are particularly tender hold it there and apply a bit more of your bodyweight; that is where a knot is. After holding the foam roller on the spot with pressure for about 20 seconds continue to roll around and over the knot. You won't be able to break up all of the knots in one sitting but continue to do this and you'll notice that after a couple of weeks it will be less painful and smoother as you glide across the roller. Of course when you are just starting to do this go easy and gently work on breaking up those knots because you'll feel sore later; also be sure to drink plenty of extra water to flush out those toxins you will be breaking up and releasing.

Ideally you want to be able to roll across that IT Band niggle free and that will be a good sign that the entire length is loose and flexible. By keeping it in this state you'll be staving off a potential injury and won't be stuck having to take time off later!

It's been a few months now that I've been using the Krankcycle in my rehab process in the hopes of retaining some amount of cardio fitness for when I can finally (fingers crossed) get back to some version of running. There is still a looooooong road ahead of me but in terms of using this unique arm bike machine I thought I'd give a little progress report or at least my opinion of it.

The Krankcycle is actually an invention of one Mr. Johnny G (check out Krankcycle.com) who in the fitness world is a kind of guru in that he was also behind the hugely popular spin bikes and started the whole spin class movement. Well, he took the same idea behind his bikes (a dial to adjust the tension level) and applied it to an upper body workout. It builds off of the more standard UBE Machine (arm bikes that are used in rehabilitation commonly for older people or those unable to use anything below their waists...looks like I now fall into that category!) but differs in that it is much more versatile. You can adjust of course the tension level, the same as you can on a typical UBE, but you can also lift the height of the arm cranks so you can vary which sets of upper body muscles you target. You can further flip the pedals around and then cycle in either a forward or backward motion; neat if you want a change of pace. Finally, if you are able to use your legs the seat does come out and you can stand; the layout of the Krankcycle also encourages you to sit up straight (some UBE machines have a back and you can slouch back) and this works and tones your core. So, my first assessment was that it was indeed much more progressive and advanced than a typical arm bike.

That being said, there was still a period of getting adjusted to the machine and how it works. This goes for any kind of exercise machine that you choose to use in your fitness routines but especially being that I was a runner and not used to using solely my arms for cardio work it took a little longer to get used to. I first tried the UBE machines and will admit that because muscularly my arms were weaker I had a hard time generating enough power to get my heart rate into what I had wanted to be my target zone (or being able to go as long as I would have like!). Still, over time I got used to the motions and that alone made me improve and I could extend the amount of time on the machine; by the time I then switched over to the Krankcycle I still had to tweak my form and propulsion a bit but when I finally 'got it' I must say I was able to get in a good cardio effort.

On Johnny G's website he notes that the science behind the Krankcycle is still evolving and there are lots of tests that are still being done. For instance they aren't sure how getting in cardio work sans any lower extremities will translate to fitness levels when you then go back to running. They also aren't sure on exactly how many calories per say the machine burns; if it has a similar amount compared to other cardio machines or not. They do note that obviously because the arms are a smaller muscle group it will be less, but that you are able to elevate your heart rate enough so that it still is excellent exercise. One study from the American Council for Exercise estimated it burned about 9 calories per minute on average during one of the Krankcycle classes, think a spinning class but with these upper arm bikes.

There is also the theory that because the arms are closer to the heart this machine is able to raise heart rate level faster than if you were doing lower body cardio work. In my experience I won't necessarily say I found that to be the case, but I will say that the potential to get your heart rate up there is definitely there. After I became acquainted with the motions I was able to incorporate interval workouts and tempo sort of efforts on the machine and I'll tell you I was definitely sweating, working hard, and my heart was pumping. By the end I will acknowledge I knew I put in a good effort. The only disadvantage I see is that because the arms are a smaller muscle group, and especially since mine are not as buffed as they could have been should I be say a rower, the amount of time I can go on the Krankcycle is significantly less than if I were running outside. But, for what I do I make sure it is high quality and with the intervals I know by the end I have stressed my cardio system and I feel good in that at least I am able to do SOMETHING to get my heart pumping. I had been, and still am, dying being stuck on this couch!! :P

Time will only tell how this kind of cardio workout will translate into getting back to running, or at least even on the elliptical, but I will say that being that I have no other options for cardio the Krankcylce is something I'd recommend to anyone else in a similar situation. As with anything, a major factor is how much effort you put into it and if that is there I believe I will be able to retain some amount of cardiovascular fitness. I know it won't be the same as where I was but it has to be better than nothing! ;)

Running is one of the most effective cardio activities around; per minute of exertion you will be able to stress your cardiovascular system the most, engage nearly every muscle in your body, burn the most calories, and elevate your heart rate the quickest. Whew, that's a pretty powerful fitness punch; but on the flip side running is a high impact activity and like I've said a thousand times before it does take a toll on the joints, tendons, ligaments, etc.

So while running may seem like the best cardio exercise there is, and I'd toast to that, the amount of running a person can do will vary. Some are just predisposed to winding up hurt and injured more than others; this has to do with bone structure, their running gait, and many other factors mostly out of their control. For this reason everyone has a certain running threshold that may only be 30 miles a week while those lucky others can train upwards of 100 miles a week and stay nearly injury free. Yet in training there are still ways to supplement your running regime that can improve your fitness level and translate to faster race times and an increased level of fitness and that is with cross training.

Cross training is really anything outside of your primary sport; for a swimmer cross training may actually be running! But for runners some of the most common forms of cross training are doing the elliptical machine, aqua-jogging, and some prefer the bike. The benefits of doing this is that it eliminates the high amount of stressful impact from running while still tapping into the cardiovascular system. Cross training may be done in addition to daily workouts and some may even put it in place of their easy days if they have a particularly low running threshold.

So while you will be able to get your heart rate up your joints will be taking less of a beating and because both aqua-jogging and the elliptical are very similar motions to running they are usually the two top picks. So if you are looking to give your running routine a little boost you may want to think about adding minutes of cross training instead of just piling on more miles. A general rule for increasing miles is to only add in 10% more weekly total volume at a time but you can add in nearly as much cross training as you want without such an increased risk for injury.

Finally, another powerful use for cross training is if you are injured and unable to run. Generally you can find SOMETHING that won't aggravate your particular injury and by keeping in relatively good cardio shape you will be able to bounce back faster when you are at last able to run again.

A common mistake people make when they are working out is wearing the incorrect kind of footwear. Whether it be that they are just unaware of it, figure it doesn't make that much of a difference, or (and I have been guilt of this in the past!) they are looking to cut back on expenses and don't want to invest in a new pair of running shoes. But the truth is, if you aren't wearing the right kind of shoes you are drastically increasing your chances for getting injured; and even if you don't wind up injured enough to warrant taking time of you could be left with nagging sorenesses, tightnesses, and aching joints. What's also interesting is that many common ailments aren't necessarily directly around the foot or ankle; because of different running gaits and the other movements you undertake during your particular activities of choice it can be surprising to learn that a strained hip flexor or even serious back problems are tied to the shoes on your feet.

That being said, the first thing you need to know when you are getting the proper shoes for working out is your foot type. Once you've determined whether you are an overpronator, supinator, or neutral foot type you then can shop accordingly. Now once you've found the perfect pair of running shoes the next thing you have to do is put a life term on those kicks; an average shoe should last about 500 miles. That can work out to being two months or up to six depending on how many miles you run a week, so take a trip back to elementary school and do a little mathematics. :) That is just a rough estimate and again everyone is different; some people land particularly hard on their heels or forefoot so if you notice that the treads are wearing thin (usually running shoes have a black or darker colored bottom, if you start to see the lighter shades under that top layer it's time to lay those shoes to rest) then you may have to get a new pair even sooner.

Making sure to get a new pair of shoes can be something that slips peoples' minds, so if you keep a training log it can be helpful to write in the date you purchased a new pair as a reminder. It is surprising how you can sometimes 'feel' that you need a new pair of shoes; you may notice a tight Achilles, your knees are sore, or you could start having a flare up of shin splints. When these things start to occur people sometimes look to other forms of treatment (which is always smart to do in addition) when in fact they could have solved the problem with a simple shoe change.

Finally, another tip is to actually buy two pairs of running shoes and then alternate between the two. This actually will prolong the life of each shoe; both a cost effective and smart way to stave off an injury. I know that some people take to their workouts or go running in the wrong pair of shoes just because they don't know any better...but I cringe when I see someone running in a pair of converse (and I've seen others sporting jeans!) and think it must be something akin to what your dentist would think if he knew you were brushing with your finger. ;)

So be smart, diagnose your foot type, get the right pair of shoes, then keep tabs on those shoes and be ready to send them to the grave when it's time. You can actually be eco-friendly and recycle them; Nike stores usually have a bin for you to toss your old running shoes into in one of their Reuse-a-Shoe bins which is a neat program that will grind down the shoes and then reuse them to build tracks, playground equipment, and other neat things.

Q: What kind of cardio can I do to lose weight without hurting my joints? I have bad knee's and hips, and want to lose weight, but I'm kind of scared to do anything because I'm afraid to hurt my knees.

A: Ahh, yes, it is tough when we are plagued with bodily ailments that may hinder our exercise routines and activities of choice. Being a runner myself this is something you are always sort of riding a fine line along; you have to do enough training to increase fitness but at the same time you don't want to do too much and wind up hurt. Running in particular is very hard on the body and for every footstep the amount of pressure put on your joints is multiple times that of your body weight (don't quote me but I've heard studies say it is upwards of four times your weight) so that is quite a toll on the old knees, shins, ankles, etc. Still, that by no means dictates that you still can't get in an effective workout even if you are predisposed to achy knees or joints who put up a fight; you just need to reduce the amount impact of your fitness fix of choice.

Swimming is perhaps the lowest impact activity around due to the near lack of gravity; this is why swimming or aqua aerobics is often the go to of choice for people as they age, are just starting on a fitness routine, and even those who have an injury that disables them from land activities but they still want to retain fitness. Don't think that traditional swimming strokes are your only pool options either as more and more places are offering various aqua aerobics classes which can incorporated different apparatuses such as ankle weights, kick boards, paddles, etc. With weights you can add more resistance to strengthen your muscles and make the exercises more difficult. Runners will often take to the pool if they are injured, or for cross training, for what it known as aqua-jogging and there are specific aqua-jogging vests and belts for just that. Running in the water will then eliminate the majority of the impact and you just cycle through the same motions you would outside but in the pool; you try to keep your upperbody tall (the vest helps with this) and aim to get a full stride motion with your legs.

If you aren't a fan of the pool there are other low impact cardio activities such as biking, the rowing machine, as well as the elliptical machine. Biking is generally fairly easy on the joints...perhaps not your bum though! Impact sports are not necessarily bad; in fact to a certain degree they do in fact attribute to building strong bone health but at the same time there is a point of too much of a good thing. For that, you should vary your activities not only to stave off injuries but also because different stressors on your muscles and cardiovascular system will progress your fitness level. If you were to continually do the same thing, over time your body actually adapts so that it isn't working as hard and you will get stuck in a fitness rut.

So for those with knees, ankles, hips, and other points of your body who start to scream when you walk, run, or are out on the court you can still get fit with cardio activities that reduce the stress and the impact on these regions. You can then apply the same interval training methods there and blast calories and get yourself in great shape.

One of the top contenders for any point of an injury is a tendon or ligament. Because the tissues or tendons and ligaments lack an abundant blood supply they are slower to heal than a muscle injury and tricky to treat. They are also commonly chronic injuries that once they creep up can nag you on and off for many years. For those that are regular and avid exercisers these can be distressing injuries as they can leave you side lined for quite some time. A common tendon to become inflamed and then limit your exercising ability is the Achilles tendon.

The Achilles tendon is located at the back of your lower leg just above the heel and below the calf. It attaches your heel to your calf muscle and a great way to avoid an Achilles injury is through some calf strengthening moves. By building up the muscles of your calf and by targeting these muscles at different angles you can reduce your chances of being plagued with Achilles pain. This is a short exercise routine that can be done three times a week; start by doing one set of ten for each exercise and then build your way up to two or three sets.

* Forward calf raise. Standing on a raised platform such as a stair you will rest the ball of your foot on the step and let your heel hand off the back of it. You will then begin by lowering yourself down until your heels are below your toes and you feel a stretch in your calf. Slowly raise yourself up onto your tip toes and then back down to the starting position. This will be one repetition.
* Inward calf raise. Just as before you will stand on the stair but this time you will point both of your feet inwards so your toes are angled towards each other. Continue to then lower and raise yourself on the stair.
* Outward calf raise. This time you will point your toes away from each other and your heels will be facing each other. Lower and raise yourself on the stair.

This will target your calves by three angles and by strengthening them this way you can better prepare them for any awkward movements, such as if you were running and slipped on a patch of ice, and then reduce the chances that this would result in an injury.

One of the common banes for any regular fitness enthusiast is an injury. Whether you have a nagging soreness that flares up to the point that it limits your ability to do a particular activity, have an accident that results in a sprain or strain, or overdid it in your last workout routine it is virtually impossible to go through the years without an injury. But one of the best ways to limit the amount and frequency of those injuries is to do all that you can to prevent them.

This is obviously much easier said than done and while no amount of injury prevention care can eliminate all your chances of winding up side lined there are plenty of things you can do to be proactive.

* Stretching. While there has been debate as to the best time to stretch you always want to do it after your muscles have had a chance to warm up and are loose. This means at the end of your workout you should spend a few minutes doing both static stretching and dynamic stretching for each of the major muscles groups. This will increase flexibility and your range of motion leaving your muscles less prone to a tear or pull.
* Ice. If you do feel a soreness creeping up whether it be suddenly after a workout or one that has been nagging for awhile you can benefit from icing the area after any other workouts for up to 15 minutes. The icing will reduce inflammation and increase healing.
* Strength train. The stronger your whole body is and the better your muscles are toned the less likely you are to being injured. Your core especially should be strong as it is your powerhouse and if you are diligent in targeting each muscle group you can limit the chances that a sudden stressor will result in an injury. The stronger a muscle is overall the better it can stand up to any tweaks.
* Know when to rest. If you are dealing with an acute or chronic soreness or pain that will not go away or gets worse after the first five or ten minutes of your workout instead of better you could speed up recovery and get back to your normal fitness routine faster if you ease back or take a day off. If the pain is only during a certain movement or motion try a different activity that will give you a similar physical benefit without causing the stress on the place that hurts. Swimming or going into the pool to aqua-jog is usually a great option as the non-weight bearing effect of the water will allow you to get in a great cardio workout without any added stress.

Being smart will help stave off injuries as well as reduce the amount of time needed for a proper recovery!