• History of Track And Field

    Track and field is considered one of the oldest sporting contests. Scholarly finding predict the first track and field contest to have been held at around 776 BC. Other archeological findings have predicted the Olympic festivals to have been held as early as the 9th century in Olympia. After 776 BC, the track and field tournaments were held regularly for 11 centuries.

    Track and field tournaments were reserved for men only. During the reign of emperor Theodosius I, the games were completely banned in ancient Rome. After 394 AD, track and field competitions weren’t held until 12th century England where some events were held.

    The 19th century saw a revival of track and field events in modern England. This saw modern track and field come to birth. The events involved public school and university students with the first organized meeting held at the Royal Military Academy at Sandhurst in 1849.
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  • Track And Field Training For Beginners

    Track and field events have been around for millennia. There are many competitions found in both track and field events. For the beginner, training is a vital part to ensuring that the body is ready for an upcoming competition. Since this kind of sport involves different disciplines, the beginner will have to decide on which discipline to train and master. For example, if you want to train for sprints, the training will involve more of strength and endurance training. For the long distance runner, emphasis will be placed on cardiovascular and endurance training.

    This however doesn’t mean that there aren’t common forms of training that span across all disciplines. For the beginner track and field athlete, here are the basic training regimes.

    Warm up

    Every discipline in track and field discipline requires some warm up. This keeps the blood flowing and readies the muscles for the following stages of training. Warm up can involve a short distance jog, skipping rope and, light weight training. The warm up also involves stretching muscles for flexibility. The warm up training helps to reduce chances of injury during training and during competitions.

    Skill training

    Skill training for beginner track and field athletes involves mastery of the discipline chosen. For example, if you are a hurdles runner, learning how to maneuver the hurdles and water jump is an integral part of the training session. Skill training is what usually differentiates among track and field athletes. In short, its more or less a specialty training form.

    Strength training

    Strength training focuses on improving the musculoskeletal structure. Your muscles and bones must be fit enough for competitive events. Strength training usually involves weight training and its helps to build muscle. Different forms of strength training are geared towards developing certain parts of the body. For example, a sprinter will generally focus on developing their lower body for maximum strength and movement during sprints. Strength training is closely associated with skill training.


    Although nutrition cannot be considered a form of training, its worth mentioning as part of the training schedule for beginner track and field athletes. The main reason for this is that a healthy body plays a key role in how you perform during competitions. Also, it’s usually recommended that you have a body that’s 100% healthy and about 80% fit rather than the contrary. Eating healthy and maintaining good health will definitely help you improve on your training and performance.

    Psychological training

    Being of the right mindset will enable you concentrate not only during training sessions but also during competitions. Mental training usually involves relaxing the mind during workouts and competitions. It helps the athlete focus on the goal and not panic.

    As a beginner track and field athlete, training forms the foundation to achieving the set goals. Creating a training schedule and sticking to it is the key to ensuring that you keep the body fit and prepared for upcoming competitions. Training also helps you avoid injuries during competitions. However, working alongside a qualified track and field coach is recommended. The coach will mentor you on what to do and increase your chances of having the right training for your chosen discipline.


  • What To Do When You Have Tattoo Scabbing

    There are a number of track and field athletes who have tattoos in some parts of their body. Some of them are even exposed when they wear their running uniforms. Tattoos are common among many athletes and not just in the track. You can see a number of basketball players, baseball players and many others sporting a tattoo. Some of them are proud to have it and they take no effort to hide it.

    Some tattoos can be very artistically and intricately made. But there are also tattoos that seem to be engulfed with scars. And that is not a beautiful sight to see, not even among male athletes. Scarring in the tattooed area can be caused by a skin tear or tattoo scabbing. But the latter is the most common cause of unattractive tattoos and disgusting scars.

    Scabbing in the tattooed area is normal. You can have it after you got your tattoo and even months or years after you have it. Scabs will just peel off if you will just forget about them. But if you force to peel them off, that is when scarring can occur. Many people have the urge to dig their scabs because they can be itchy or annoying. As a result, the scab can bleed and it can become painful. Added to that is the fact that removing scabs before they are ready can ruin your tattoo. It can take with it the ink in your tattoo, leaving an inkless scar. It may result to filled-up blood in the tattoo area which is not very attractive to see.

    Depending on the damaged caused by the scabbing and its forced removal, the damage may be irreparable. Even if you will put back the tattoo over the scarred area, it may not look as good as it originally was.

    If you have scabs as a result of getting a tattoo, it is best to just leave them as they are. Once they dry, they will just automatically fall off. After a shower, you may notice that the scabs become moist and soft. Don’t attempt to peel them off as many people are tempted to do. Just let them dry for at least an hour then apply some lotion. It can soften the scabs and soothe the pain.

    Unfortunately, scabs may develop into infection. If you can already see oozing pus in your scab, or if it becomes tender and painful to touch or when you notice redness in the affected area, those are signs that your scab is already infected. You can draw out the pus by applying hot compress, as hot as your hand can stand. After putting the hot compress, you can then follow it up by an antibacterial spray or ointment to deter bacterial growth.

    Scabs may not lead to more serious skin problems if you will just leave them as they are. Do not attempt to remove scabs because they will just fall on their own.

  • Common Remedies for Hip Flexor Pain

    No matter if you are an experienced or amateur runner, you may experience hip flexor pain. This type of pain can be caused by overusing or exerting too much effort on the hip flexor muscles while running or when doing other strenuous physical activities such as kicking, hiking and bicycling. The hip flexor is responsible for letting you bend your waist or lift your knees. With painful hip flexor muscles, it will be impossible for runners to continue on running.

    Pain in the hip flexor can be unbearable and can incapacitate a person for several days. Symptoms may include pain in the thigh, hip and upper leg. And the pain can be aggravated by movements in the legs.

    Because pain in the hip flexor is commonly experienced by runners, it would be good to know some of its remedies:

    1. Ice pack compress

    Ice is a natural anti-inflammatory. It is also very potent and can give you pain relief. You can apply an ice pack compress on the affected area for at least 15 minutes for several times a day until the pain subsides.

    2. Rest

    Even if you want to remain active, you really have to rest to let your body fully recover from hip flexor pain. Resting does not necessarily mean complete bed rest, but it means avoiding running for a while. You could do daily walks instead. The important thing is you don’t rush yourself to be back on the track again.

    3. Do rehabilitation exercises

    There are also exercises that can help rehabilitate the area affected by flexor pain. One of the simplest exercises is the straight leg exercise. This exercise is done by lying on your back while bending your knees. Straighten one of your legs while tightening the quadriceps muscles. Then raise it slowly to at least two feet off the floor. Keep your back in a straight position for about ten seconds. Repeat this procedure at least ten times on each leg. But if the pain worsens, stop the exercise immediately.

    Additionally, be sure to perform stretches and warm up exercise before doing rehabilitation exercises to avoid further injuries.

    4. Compression outfits

    There are now compression outfits such as compression shorts and tights that you can wear to help alleviate the pain. But be sure to choose a compression outfit that is not very uncomfortable for you.

    5. Anti-inflammatory medications

    There are over-the-counter medications that can also give pain relief such as Aleve and Ibufrofen. You may need to consult a doctor for proper medication especially if you have other health problems.

    The hip flexor pain may affect any person involved in physically demanding activities such as running. The degree of pain as well as the time of recovery may vary from one person to person. More severe cases of pain can take up to eight weeks to fully recover. If the pain does not subside even after doing the remedies mentioned above, consult your doctor to know the best remedy.


  • Pregnant and Running: Is it Okay?

    Just because you are planning to be pregnant or are already pregnant, does not mean that you can no longer exercise and be physically active. All the more that you need the health benefits of exercising such as weigh maintenance, healthy heath, low blood pressure, and stress reduction when you are pregnant. Additionally, pregnant women who regularly exercise during pregnancy are also less prone to preeclampsia and diabetes.

    pregnant woman runningHowever, there are some concerns that running may be dangerous to pregnant women. Some women even avoid running and other physically intense activities around their implantation period so that it will not affect their prospect of conceiving. They use an implantation calculator to predict the best time to conceive a child and to help them keep track of their pregnancy and avoid frequently asking their OB “how many weeks am I.”

    Generally, if running is already a part of your regular routine, it is okay to run during pregnancy. However, if you are just starting a running routine or will be running for a track and field match, that is a different thing. It is best if you will just rest from your sport and just resume once you have already recovered from childbirth. However, when you run, you must run with some safety precautions in mind. You must also consult your doctor first because there are special cases of pregnancy when a doctor would recommend bed rest and rest from physical activities to protect the unborn baby.

    During the first trimester of pregnancy, it is the time when most of the baby’s internal organs are being developed in the mother’s womb. If the pregnant woman’s temperature gets very high as a result of running, the baby’s development will be at risk. If you like to run and your doctor approves of it, it is best to run in shady places and avoid pushing yourself to your limits. If you used to run one or two kilometers before pregnancy, reduce it this time.

    Moreover, during pregnancy your joints normally loosen which will make you more prone to tipping and injuries. So be extra careful when you run. As a precaution, just run on cemented roads or flat pavements. Wear shoes that can give your feet more support especially in the area around the arches and ankles. You should also support your breast by wearing a sports bra. Be sure to always have a running companion to assist you if anything should happen. And don’t forget to drink lots of water before you run, during your run, and even after you run.

    If you like to run while you are pregnant, it is your personal decision. It is generally safe to run but it is important that your doctor should know about it before you even start running. There are also safety precautions you must observe. And if anything happens like you accidentally tip or fall during your run, do your best to fall in a position where your abdomen is protected. And don’t forget the basics to rest and drinking water from time to time.

  • Getting Fit with Your Pet

    You may think that having a pet dog is just all about spending on its food or veterinarian bills. But there are also many benefits to owning a dog. In fact, dogs are recognized as one of the most popular pets among many households. They are also highly trainable and can serve as guard dogs, lap dogs or playmates for you and your children. They are also an entertaining companion at home, although sometimes you may have to bear with their aggressiveness or unruly behavior especially if you did not properly train your pet. But overall, owning a dog can be beneficial to you.

    One of the most notable benefits of owning a dog is the health benefits. In fact, there are studies showing that dog owners tend to be more physically active and fit than people with no dogs. This is not really surprising because many dog owners frequently take their dog for a run or walk. There are also those who regularly exercise or play with their dogs outdoors. Even athletes can benefit from practicing with their dogs. For instance, there are many track and field athletes who like to practice with their dogs. Their dog runs with them and rests with them during practice.

    Generally, most breeds of dogs regardless of their size can be a good companion during exercise, walking or running. So even if you have small breeds like a Husky Pomeranian mix, don’t underestimate them for a running companion. They can be a fast runner too. And they could easily overtake you during your daily walks. They can also be playful during exercises. The same is true with bigger dog breeds. These animals have the natural instinct to please their owners and will generally welcome your invitation for a stroll or any outdoor activity.

    But while you benefit from taking your dog as a companion during physical activities, you must also be sensitive to its needs at all times. There are also safety precautions that you must observe so that you can both enjoy the experience. For instance, if you are taking your dog for a run, be sure that it has a collar which contains its identification. Most states require a dog collar tag so that you may easily retrieve your dog if it gets lost. You should also take with you a poo bag to pick up the messes. Most importantly, bring water for you and your dog. And also consider that your dog also needs rest. So take time to stop for a couple of minutes from time to time.

    Moreover, it is important that whatever activities you are doing with your dog, be it walking, running, playing or exercise, you must always lead your dog as you are the human pack leader. It is a good training for your dog to follow and obey your commands. Otherwise, you will have problems in controlling your pet later on.

    It is easy to be physically fit if you have a dog. If you are an athlete, it is also good to train with a dog. And you can both enjoy the health benefits of your activities together.

  • Causes and Remedy for Unexplained Bruises on Legs

    Many people are alarmed when they have bruises even if they know why they have them. So much more when they don’t know what caused the bruising. Unexplained bruising is as common as any other type of bruises and it could affect children and adults. Bruises can appear anywhere in the body. More often, the location can help explain why a person has an unexplained bruise.

    Bruises are a result of blood coming from damaged blood vessels that rise to the skin surface. They may appear as black, blue or a combination of both colors. Generally, it takes about two to four weeks before a bruise can completely heal. During healing time, it could also change in color from reddish blue to yellowish green or brown in appearance.

    One of the most common parts of the body where bruises frequently occur is the legs. A lot of factors may cause a person to have unexplained bruises in the legs and some of them are more serious than others. If the bruising is caused by a serious health condition, early detection could be life-saving.

    For athletes such as those involved in track and field, unexplained bruises could be a result of several factors. One of them is injury during practice. Minor injuries that go unnoticed sometimes result to bruising after a few days and the person concerned may have already forgotten what has caused it. Sometimes, strenuous activities can also damage the blood vessels, resulting to bruising.

    Among elderly people who like to run, a common cause of unexplained bruising is too much exposure to direct sunlight. UV rays can damage blood vessels resulting in skin redness or bruises. Also, as a person ages, the connective tissues become weaker such that even minor trauma can result to bruises.

    Certain medications such as ibuprofen and aspirin affect the ability of the blood to clot, thereby producing bruises. Corticosteroids and birth control pills also cause inflammation in blood vessels and tissues resulting in leakage of blood that appears on the surface of the skin as bruises.

    There are also underlying health conditions that can lead the body to produce bruises. One of them is deficiencies in Vitamins C, K and B12 and folic acid. People with longstanding diabetes are also more prone to developing bruises which are normally dark-colored and usually appear around the neck and other body folds. A blood disease such as sepsis, hemophilia, Hodgkin’s disease, leukemia, platelet dysfunction and blood cancers may also result to excessive bruising. Other medical conditions that can cause bruising are Graves’ disease, Ehlers-Danlos syndrome, and lupus. More often, a person is not aware of his more serious health condition and it is only diagnosed after testing for unexplained bruises.

    Unexplained bruises in the legs for track and field athletes may be caused by various factors. Some of them are really serious and deserve immediate medical attention. If you constantly have bruises on the legs and you cannot explain why, it is best to let your doctor examine you for proper diagnosis.

  • What to Do If Your Child Has Newborn Hiccups

    Many track and field athletes are also parents. And just like any other parent, they also experience seeing their newborn suffer from hiccups. Although hiccups can also occur on adults, it is more common among children especially the newborns.

    Hiccups are produced when the diaphragm repeatedly contracts. By themselves, they are just normal and can go away without you noticing. However, in some cases when hiccups become more frequent or when they are already causing a person or a newborn some discomfort, they may already be a symptom of a more serious health condition.

    Normally, newborn hiccups are caused by overfeeding liquid or milk. They may also occur when the baby swallows more air during feeding. By making some adjustments on your feeding pattern as well as on how feeding is done, hiccups can be prevented.

    Every time your baby has hiccups, keep track when they happen so that you can establish the pattern. Note down the time when the hiccups start and what the circumstances were before they happen such as drinking milk in the bottle or eating certain foods like mashed squash or mashed fruits. Note down also the duration and time for each episode of hiccups. When you have done monitoring for several weeks, you could then scan your notes for patterns. For example, you may notice that your baby gets hiccups after feeding at night or after eating mashed squash. Once you have established the pattern and know the possible reasons for your baby’s hiccups, you could now focus on preventive measures.

    If the hiccups are caused by feeding, one preventive measure that you can do is to adjust the feeding schedule. For example, instead of feeding every six hours during nighttime for about 45 minutes every time, feed your baby every three hours with a shorter duration. Some studies show that hiccups are more likely to occur when the baby is overfed at one time. Their stomach can quickly distend causing their diaphragm to contract. With more frequent feedings for shorter duration, you can still give your child the right amount of food he or she needs without overfeeding.

    Burping during and after feeding time is also important to avoid hiccups. If you are breastfeeding, pause for a while and burp your baby before switching breasts. If bottle-feeding, it is recommended to burp your baby after feeding about 60 ml of milk. Also don’t forget to let your baby burp after feeding.

    Another common cause of hiccups among newborn is excessive swallowing of air during feeding. That is why you should listen carefully to gulping noises because your baby may be feeding too quickly and taking in more air than he or she should. When that happens, hiccups may occur.

    Hiccups may be normal for newborns. However, if they are causing your baby sleepless nights and the frequency is beyond normal, it is best to see your doctor so that proper diagnosis of the underlying health condition can be detected and proper treatment could be administered.

  • 5 Natural Remedies for Pain on Top of Foot

    The greatest asset of every track and field athlete is their feet which are used for short and long distance running. The condition of their feet may greatly affect their performance during a race. At its worse, their feet can also stop them from participating in the race.

    For most track and field athletes, one of the most common conditions that they suffer from is pain on top of foot. It could result from a fracture in the metatarsal bone, from wearing inappropriate footwear, or from certain conditions like degenerative arthritis. Whatever is the cause of the pain, having this kind of pain can make it difficult for an athlete to move the affected foot. However, there are some natural remedies that may help alleviate this pain:

    1. Hot and Cold Water

    Over the years, hot and cold water therapy is proven to be one of the most effective ways to relieve foot pain. Hot water promotes blood flow while cold water can help reduce the inflammation. To do this therapy, you have to prepare one bucket filled with hot water and another bucket filled with cold water. While sitting down on a chair, dip the affected foot in the hot water first and let it stay there for three minutes. Then transfer it to the other bucket with cold water and let it stay there for one minute. Repeat this procedure several times.

    2. Vinegar and Salt

    If the foot pain is caused by strains or sprains, vinegar can be a useful natural remedy. In a bucket filled with hot water, add about two tablespoons of vinegar and two tablespoons of table salt. Soak the affected foot in the mixture for about 20 minutes.

    3. Ice

    Ice is also an inexpensive natural remedy for painful feet. Get a small towel or an ice pack and put several ice cubes in it. Massage it to the painful area using a circular motion. The cold temperature can numb the pain and reduce the swelling. But remember not to let it stay for more than 10 minutes at one time on one area because extreme coldness can also damage the nerves and the skin.

    4. Clove Oil

    Clove oil is known as an effective remedy for different types of pain including headaches and foot pain. For quick pain relief, massage the painful area with clove oil. This oil can promote blood flow and help relax your muscles. You can massage your painful foot using clove oil for several times in a day as long as you can still feel the pain.

    5. Cayenne Pepper

    The capsaicin component present in cayenne pepper is also effective in relieving muscle pain, back pain and painful feet. Add half a teaspoon of powdered cayenne pepper in a bucket filled with hot water. Soak your feet in it for several minutes for a soothing effect.

    The procedures above are just some of the natural remedies that can give you relief when you are experiencing painful feet especially on the top area. However, if your condition is still becoming worse after having tried any of these remedies, you may have to see your doctor because a lingering pain might be caused by something more serious.


  • Tips When Running with Dogs

    When running, it is nice to have a companion to run with, regardless if your companion runs on two or four legs. Many dog owners consider their pet as a great running companion because it motivates them to run and provides them with a sense of security. However, before even taking your dog out the door for your run, it is important to consider the following tips:

    1. Know if your dog breed is suited for running.

    Different breeds of dogs are known for their various characteristics such as being a lap dog, guard dog or a sports dog. Know what type of dog you have because there are breeds that are not suitable for running. For instance, the Border Collie may not be ideal as a running companion because they are prone to developing hip dysplasia which can be aggravated by running. Other dogs such as Bulldogs may also be prone to overheating and respiratory problems. Small breeds like the Teacup Pomeranian may also not be the best dog to take for a run because they would rather sit on your lap and be cuddled.

    2. Consider your dog’s age.

    Puppies are normally full of energy and you may think that you could already start training your puppy to run with you. But puppies are still growing and developing their bones and strenuous running may affect their development.

    3. Secure a medical clearance for your pet.

    Even if your dog is suited for running, your vet is still your ultimate source of information or authority on whether your dog should run or not. This is especially necessary if your pet is used to a sedentary lifestyle and it is your first time to take it out for a run for several miles.

    4. Keep your dog on a leash.

    It is important to keep your dog on a leash so that you can have full control over it. While your dog may obey your voice commands, other runners may not be very confident or comfortable seeing you with an unleashed dog. There have been many reported cases of unleashed dogs attacking other runners. Also, dogs are easily distracted and can go off-track without their leash.

    5. Consider where you are running.

    While you are wearing a pair of comfortable shoes, your dog is not. Debris and concrete roads are hazardous to dogs especially during summer when the surface gets too hot. Debris could also get trapped in their paws. Also, if your dog is prone to licking, toxic chemicals found on roads may be dangerous for your dog. It is best to run with your dog in a flat surface, early in the morning when the sun is not yet extremely hot.

    6. Allow your dog a time to adapt to running.

    Don’t take your dog on a three-mile run on your first time running together. It is best to take your dog for some walks first and slowly introduce running before going for a mile or two. This can help build up their stamina for running long distances.

    7. Notice signs of exhaustion and overheating.

    Dogs do not sweat and they only dissipate heat by panting. If your dog starts to slow down and is excessively panting, stop for a while and give your dog a drink.

    Before even taking your dog out the door for a run, it is best to consider these helpful running tips for your pet. They can help make your running experience enjoyable and beneficial both for you and your dog.

  • Why Warm Ups are Important in Running

    Running has been known to give the human body the necessary exercise to burn away fats, strengthen muscles, build up stamina, and generally just makes you feel good all throughout your body. Running is a very simple activity as you only have to get one of your feet in front of the other, in increasingly rapid succession so as to maintain whatever speed you are aiming for.

    But did you know that for running to be successful, one needs to properly warm up to get the maximum benefits that running can give? Warming up is also a way of preventing untoward injuries to your muscles, bones, tendons, and other parts of your body which you can acquire while performing exercise. So it is therefore imperative that you have that pre-exercise ritual to get the most out of your exercise, while keeping yourself safe from injuries at the same time.

    How to Warm Up                                     

    1. Walk around a bit

    Before you get out and start running, make sure your body is limber and alive enough to face the incoming strain that will be sure to accompany a bout of running. If you not do this then chances are high that you either may injure something, or you might get tired quickly.

    Walk around the place on a normal pace and do so for up to 5 minutes just to be sure everything is loose enough for the activity ahead.


    1. Perform Stretches

    Stretching does wonders especially to the muscles that are used when running. Muscles will contract and expand in the course of running so it is advisable to do stretches on them beforehand to avoid strain or even tearing. Stretching increases the blood flow to the affected areas, increases body temperature and improves the range of motion of the body’s muscles and joints so it really must be done before running.

    You can do static stretching or as well as passive stretching. Main areas to do stretches on includes the calf muscles, the hamstrings, the thighs, the foot areas, and the back. You can do stretches against any inanimate object as long as it stays in place. You can push upon the best pack n play and get the same results as when using a gym machine, so it is really up to you how you stretch as long as you do it.


    1. After you Run, Do Cool Downs

    Cool downs are like stretches but you do them after the exercise. We do cool downs to return our bodies to its pre exercise state and also to jump start the recovery process of it. Cool downs help us deal with muscle soreness and the build-up of Lactic acid which is produced when we exert ourselves.

    When we do not do cool downs and immediately stop our movements, the lactic acid will do damage to our muscles, making them stiff and harder to heal, hence our bodies ache longer.

    To do proper cool downs, we must engage in less strenuous movements, gentler exercises and also stretching. A proper cool down may last up to 5 minutes but it would be all worth it.

    A little bit of music will certainly help when doing our stretching and cool downs, like the best yoga DVD which has always been a staple with us, as it focuses our minds and prepare us on whatever task is ahead. Make your own routines when you do your exercises and make sure you include the three basic ones stated above, for a more healthier and stronger you.

  • Effect of Low Carb Diet on Athletes

    For many years, a low carbohydrate diet has become a popular subject among people who are trying to maintain or lose weight. Carbohydrate is a plant-based food that produces sugar including glucose when digested. Carbohydrate is almost synonymous to energy. Foods rich in carbohydrates are known as energy-giving foods. Generally, nutritionist recommends having a diet composed of around 65 percent carbohydrate and the rest divided between fats and protein-rich foods.

    Many athletes including track and field athletes as well as non-athletes are becoming attracted to follow a low-carbohydrate diet to achieve weight loss more quickly. The rule is if a person consumes fewer calories than it burns, there will be weight loss. However, athletes have different dietary requirements than non-athletes. And many athletes are not aware of the effects of having a low carb diet composed of low carb fruits and vegetables in their performance. There are even athletes who strictly follow a 1,000 calorie diet just so they can achieve the ideal weight for their sport. And a 1,000 calorie diet is the normal requirement for a small-to-average-framed woman, not athlete.

    According to many sports scientists, a significant reduction in the carbohydrate intake of an athlete can lend some parts of the body incapable of fueling itself to perform physical activities. This can happen if the person has less than 33 percent carbohydrates in his or her diet. That is why in certain sports that require a muscle-building program, it is recommended that athletes just slightly reduce carbohydrates but not significantly reduce or totally eliminate it in their diet.

    There are serious consequences if an athlete will continually follow a low carb diet. One of them is that the body will be deprived of essential vitamins and minerals since foods rich in carbohydrates are the body’s primary source of calcium, iron, magnesium and vitamin B-complex. Low carb diet also promotes increased production of uric acid which may subsequently affect your kidney function. Additionally, you will also be at risk of developing bone problems such as osteoporosis and bone thinning because the body will not be able to have enough calcium to support the bone-building cells. And they are not all of the side effects of having a low carb diet while you stay physically active in your sport.

    If you are an athlete and are planning to have weight loss through a low carb diet, you must consult an expert first before proceeding with your plan. With a well-managed diet program, you may be able to lose weight without sacrificing your body’s need for carbohydrates. But there are also special exceptions to this. One case in point is when high mileage track and field athletes restrict carbohydrate intake several days before a competition and then engage in carbo-overloading just before a competition so that their body can store up more carbohydrates which they need for the competition.

    Overall, you must carefully consider any plans of reducing your carbohydrate intake for the sake of weight loss especially if you are an athlete. Otherwise, you may suffer health problems as a result.

  • Causes of Pleural Effusion

    If you are an athlete, it is important that you keep your body physically fit. If you are not very careful, you may suffer from serious health problems which may cause you to be disqualified from the race or to drop out of the race.

    One of the health problems that may affect any athlete is pleural effusion which is characterized by fluid buildup in the lungs. If you have pleural effusion, it can be difficult for you to breathe. This condition will make it more challenging for you to train or run in an actual race because it may cause you to lose your breath even when running short distances.

    There are different underlying conditions that may cause pleural effusion. Symptoms and their treatments may vary depending on the underlying condition:

    • Allergies – Some forms of allergies result in mucus production which in turn increases the level of fluids in the lungs. Allergies can be treated by taking commercial or natural antihistamine to alleviate symptoms.
    • Bronchitis – Bronchitis is perhaps the most common cause of fluids inside the lungs. Bronchitis may develop after a person suffers from a cold or flu as a result of secondary bacterial infection. But it may also develop if a person smokes.
    • Near drowning experience – Drowning can bring fluid to the lungs. And even if the fluid has been completely drained, a person may still suffer from dry drowning which could be fatal to a patient if not monitored.
    • Cardiovascular diseases – Some cardiovascular conditions such as hypertension, myocardial infarction and cardiomyopathy may also lead to the development of fluids inside the lungs.
    • Pneumonia – “Lung water” due to pneumonia is also a common condition. Water buildup may result from the inflammation in the lung tissue.
    • Other health conditions – There are other health conditions that may also cause fluid to accumulate in the lungs. These include hypoalbuminemia which occurs when a person has kidney failure, liver problems or nutritional deficiency. Autoimmune diseases such as sarcoidosis which causes inflammation in the lung tissues may also lead to buildup of fluid in the lungs.
    • Non-health related causes – Aside from health conditions, other factors that may lead to lung fluid include smoke inhalation, side effects of certain drugs, inhalation, ingestion or injection of poison or toxins, and oxygen shortage due to suffocation or high altitudes.

    Having fluid in the lungs is a serious condition among athletes and non-athletes. It is even more serious if the underlying cause is also a serious health condition like kidney or lung problem. Although having pleural effusion may be hard to diagnose at first, it is helpful to know some of its common symptoms. These are chest pain, painful breathing, difficulty in breathing, and dry or productive cough. More often, deep breathing increases the pain. Other symptoms include loss of appetite chills and fever. If you experience these symptoms and are currently experiencing any of the common underlying symptoms of pleural effusion, be sure to see your doctor immediately so that your condition may be properly diagnosed and treated.

  • Tips when Running with Dogs

    Running is a form of exercise that can be done not only by people but also by dogs. Both can enjoy the many health benefits of running including physical wellness, weight loss and better cardiovascular health.

    When running, it would be good to have a running companion. Some of the best running companions that you can have are dogs such as poodles and poodle mixes. Running can be a good bonding experience for you and your pet.

    Before you take your dog on your daily run, here are some tips that can help you make the experience more enjoyable and safe:

    Prepare your dog for the run

    Preparing your dog for the run involves checking if your dog is in good physical condition. If your dog is active and is not showing any signs of sicknesses, your dog is most likely fit for the run. Your dog must be on the leash to give you control and to guide it while running. A retractable leash is not recommended since it gives you less control.

    Aside from the leash, it is required by law that your dog should wear a collar with its complete identification especially when bringing it to public.

    Bring a poo bag

    It is normal for dogs to poo during a run. Bringing a poo bag can help you pick up and dispose of the mess properly.

    Lead your dog

    Running in front of your dog teaches your pet that you are the pack leader and you must be followed. Don’t allow your dog to run first otherwise it will be in control of your activity. Even after the run, you must always lead it because that will teach your dog to follow your command.

    Bring water

    It is also a must to bring water for you and your dog when running. Some runners normally bring collapsible dishes for their dog.

    Take time to rest

    Although poodles and other dogs that are fit to run do not easily tire, it is good to find a shady place and take a rest from time to time. It is also the best time to give your dog some water to drink.

    Find an easy trail

    Choose well-off roads to run with your dog. It would be good to run on roads with less traffic to avoid accidents. Also choose roads with fewer other dogs that may cause unwanted distraction.

    Reward your dog after the run.

    After the walk, reward your dog with food. It will give them motivation to be your running companion again.

    Running with dogs like poodles is a good activity for dog lovers. It promotes better physical health for you and your dog. Be sure that you and your dog are ready and that you comply with the things necessary for your activity such as the collar with identification and the leash. Also, be sure to know these tips to experience an enjoyable and safe run together.

  • Tips in Teaching Children to Color Properly

    spending time with family

    Many track and field athletes are also parents with small children. And because of their busy schedule especially during training period, they have limited time with their children. This makes it more challenging for them to find time teaching their children some basic skills such as how to color properly. Some children are able to learn this skill before they even know how to identify letters. However, there are also children who have difficulty in this area.

    While each child is unique in their level of learning at any point in time, there are things that you as parents can do to help them develop their skill in coloring.

    First and foremost, do not force your child to learn how to color. Just let your child lead. You provide for coloring pages and crayons and let your child decide how to color each object. If he or she likes to color the apples blue or the clouds red, let it be. Don’t criticize your child for wrong choices of color or for coloring outside the lines. In fact, you should appreciate your child for every effort he or she makes in coloring.

    Then in your next session, introduce your child other colors and show objects that use those colors. For instance, teach him about green and how it is used for coloring trees. Don’t introduce all colors at the same time. You could start with two basic colors per session and give your child coloring materials where those colors are applicable.

    You could also make use of color games and puzzles such as color dominoes and color matching games to enhance their skill in color identification and application. Sometimes, children become bored by mere coloring and they could easily lose their interest in what they are doing. Before that happens, introduce new activities that still teach basic coloring skills.

    When your child has already mastered the basic colors and coloring techniques, you may then give more advanced coloring materials. From basic objects and shapes to colors, you could also use other coloring pages such as My Little Pony coloring pages, Disney’s Frozen coloring pages, superhero coloring pages, and many others. Of course, some coloring pages are more appropriate for a particular age group and gender. You can buy coloring pages from many bookstores or could print them from online sources.

    Moreover, with the availability of smartphones and tablets, there are now apps that also teach basic coloring skills to children. Some apps are free to download while others require small fee. One of the advantages of using these apps is that there are almost unlimited objects, sceneries and characters that your child can choose to color.

    Parents have a role to play in teaching children how to color. Even with limited time, you can still teach this basic skill to your child as long as you know some of the important pointers on how to do it. It is important to note that parents should not expect their child to learn this skill immediately. It takes constant practice to be really good in coloring.

  • What You Need to Know About Spacers for Braces


    Many people suffer from various tooth problems, track and field athletes included. Tooth problems are something that you cannot just take for granted because they can affect your ability to do your regular routine. A tooth problem can result in much pain such that you become helpless or it may affect your physical training. That is one of the reasons why, especially if you are an athlete, you are required to have a regular dental checkup to ensure that your dental condition is fine.

    One of the more common tooth problems is tooth pain which could be a result of various factors such as tooth decay, gum problems and poor oral hygiene. Different forms of tooth pain relief or remedies are available depending on the cause of your tooth problem.

    But a more serious tooth problem which does not only cause pain but also emotional or social problems is having crooked, misaligned or overcrowding teeth. It could make people lose their confidence to smile, to talk with other people, or even just to be in public such as in sports event. That is why despite the pain and expensive cost for its remedy, people are still willing to undergo treatment which may include surgery and getting braces.

    Before putting on braces, dentists commonly put on spacers for braces to prepare a space for the molar bands. These are tiny elastics that are placed in between teeth to create a small space between them. They are normally placed at least a week before the molar band will be fitted so that there will be no need to wedge between the teeth to create a space, which can be more painful to the patient.

    Having spacers is not painful but some patients are uncomfortable having them because they feel like having a piece of meat stuck in between their teeth. But there may be times when a small movement of a tooth can make the adjacent teeth feel more painful. In such cases, you could make use of over-the-counter pain relief such as Advil to soothe the pain.

    When you have spacers on, there are special care instructions that you must observe. One is to avoid eating sticky candies like caramels or chewing gums. You should also not floss where the spacers are located because flossing can remove them. And lastly, be sure that all the spacers are still intact before you sleep.

    In case a spacer comes out, you could either replace it by yourself or have it replaced by your dentist. Replacing it can be tricky and requires much concentration. You should also make sure that the spacers are returned where they should belong. You could use a floss to accomplish this task. On the other hand, if a spacer becomes painful, it may have dislodged from its original place into the gum. In that case, use a toothpick to put the spacer back to its original place.

    Spacers for teeth are necessary before a person can be fitted with a molar band for braces. Although they are not painful to have, you might experience some discomfort while having them. But it is important to always make sure that they are in place so that they can do their intended purpose.

  • Challenges of Women in the Track and Field

    Women who are professional track and field athletes or those who simply enjoy running as a form of exercise encounter several challenges that men don’t. But women can easily cope with these challenges by knowing them beforehand and getting to know how to deal with them.

    Monthly Period

    During their monthly period, women may find it difficult to run especially during their heavy days. Some women experience abdominal cramps during menstruations, which makes it painful to get up, let alone to run. It can also be uncomfortable to run while wearing those tampons. However, there are also women who have gotten accustomed to running even during menstruation. Some were even able to finish running a marathon with their tampons on. If you have a scheduled marathon while you have a period, the best way to deal with it is to wear a compact tampon and take any medication for abdominal cramps such as Midol.


    Many running women continue to run even while pregnant. But for high-risk pregnancies, this may not be advisable. The best way to know if it is safe for you to run while pregnant is to talk to your doctor.


    Running in a marathon or in a race can be challenging for breastfeeding moms. One reason is that there are foods to avoid while breastfeeding even though they can be beneficial for runners. One good example of this is caffeine which is normally added to sports drinks. But caffeine is not recommended for breastfeeding moms as it may affect the sleep pattern of the nursing infant. Sometimes, women also experience a period while breastfeeding, which doubles the inconvenience of a mom to run. But it is still possible to run while breastfeeding. Just prioritize the health of your child by avoiding foods or drink that can have a negative impact on your baby even if that food can be beneficial to you for running.


    Women with working husbands and who have small children to care for may find it a bit challenging to find time to run. It is either you postpone running while your children are still small or find someone to watch your children during practice session or the race.


    There are certain diseases that are more common among women than men. And if you suffer from these diseases, it may affect your ability to run. Among these conditions are urinary tract infection and irritable bowel syndrome. Although they also affect men, statistics show that these conditions are higher among women. Be sure to have a general checkup before running long distances. You may feel okay but you may be suffering from a certain disease which will make you unfit to run.

    Men and women alike are faced with unique challenges while on the track. As for women, most of these challenges start with pregnancy, followed by breastfeeding and childcare. But if you really like to run, nothing should prevent you from doing so. Every challenge has a solution.

  • Diarrhea Causes and Prevention

    Diarrhea is a problem that could affect anyone. It could affect children, women and men of all ages and regardless of status in life. Although it is not a serious condition, it is a health problem that needs attention because it could lead to a more serious complication, particularly dehydration which could be fatal on the patient.

    Many track and field athletes suffer from diarrhea from time to time. This is especially true because some athletes are not very careful with what they eat or drink during practice or during a race. And when an athlete suffers from diarrhea, it could mean not being able to join the race because its symptoms such as increased bowel movement, abdominal cramping, bloating, or nausea could render a person weak and helpless. However, this is a least serious diarrhea problem compared to diarrhea in toddlers and diarrhea during pregnancy.

    In developing countries, millions of toddlers and young children die of malnutrition. And one of the leading causes of malnutrition is diarrhea. Aside from that, there are also children who die from dehydration which is one of the complications of untreated diarrhea. On the other hand, many pregnant women also suffer from diarrhea. And diarrhea during pregnancy can be difficult to treat because some medications could affect the unborn baby.

    There are different factors that can cause contamination in food and water causing diarrhea on people. Food and water that are contaminated with virus, bacteria or parasitic organisms are the major causes of diarrhea. Contamination is common if there is no proper or adequate sanitation and hygiene during food preparation, cooking, food storage and drinking. Also, consuming seafood caught from polluted water may also cause diarrhea.

    There are also cases of diarrhea caused by a person’s intolerance to certain foods such as milk for those who are lactose intolerant. People who undergo chemotherapy, or those who have taken certain medications especially those containing magnesium may also experience diarrhea. And in some cases, patients with Crohn’s disease may also suffer from diarrhea.

    Some cases of diarrhea can be prevented such as those caused by water or food contamination. In this case, observance of proper hygiene and sanitation is really important. And when there is uncertainty as to the safety of the drinking water, it is best to boil the water first before drinking. Also, always observe proper hand washing with soap after going to the restroom and before and after eating.

    When a person suffers from diarrhea, one of the main priorities for treatment is rehydration. Taking oral rehydration salt (ORS) can help replace the lost fluid and electrolytes in the body. Some doctors may also recommend taking zinc supplement to improve the condition of the patient. In severe cases, rehydration through intravenous fluid may be necessary to aid the patient to rehydrate faster.

    Although diarrhea can be treated at home, if the patient is pregnant or is a toddler, it is best to just see your doctor for medical advice on the proper treatment. This is also the safest option for pregnant women since certain medications can be unsafe during pregnancy.