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Doctor insights on: Do Long Distance Runners Need Rest Days

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Please recommend if it's better to run a short distance fast, or a longer distance slowly for cardio workout?

Please recommend if it's better to run a short distance fast, or a longer distance slowly for cardio workout?

Slowly.: work up to a full work out. At middle age one should problaby have an evaluation prior to a major change in work out. Then, gradually increase distances. We know there is a reliable reduction in diabetes and cardiac risks at 90 min per week of exercise enough to increase heart rate. Generally this is recommended as 20-30 min 3-4 a week. Not Happening With Sprints. ...Read more

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Should I stop running if I get shin splints (pain in the tibia due to long distance running)?

Should I stop running if I get shin splints (pain in the tibia due to long distance running)?

Short term: Shin splints, or medial tibial stress syndrome, is best treated with rest, ice and over the counter anti inflammatory drugs such as ibuprofen. It may be prudent to take a week off and gradually return to your routine. If your pain persists, a visit to your doctor may be warranted. Good luck. ...Read more

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How long do you need bed rest with mono? Is going to the movies ok after sore throat/fever gone? Whatare some reccomendations for activities-lowstress

How long do you need bed rest with mono? Is going to the movies ok after sore throat/fever gone? Whatare some reccomendations for activities-lowstress

Mononucleosis: After 1-2 weeks, you can return to tolerable activities and movies is perfect. It may take up to 1-2 months in some cases, but if you feel your symptoms are done, then simple activities like movies, shopping, walking, etc should be fine. Good luck! ...Read more

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How do I recover from shin splints while still continuing to train for my marathon?

How do I recover from shin splints while still continuing to train for my marathon?

Slowly: You cannot heal these fast. They usually result from overtraining or trying to do too much too fast. Also can occur if changing running surfaces and sometimes taking on too many hills too soon. Resting them is best. Some advise running in the pool to stay in shape. You might cross train on the bike - though this may also aggravate them. See your Podiatrist /Orthopaedic surgeon/ physical therapist ...Read more

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How to run ong distance without getting exhausted?

How to run ong distance without getting exhausted?

Practice: Distance running requires practics runs. Theres lots of good information on the internet, or you could stop by your local high school and talk to the track coach. ...Read more

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I do 2 hours of cardio a day and having bunion op soon! How long after surgery before i can use non-weight bearing seated bike & machines? Thanks

I do 2 hours of cardio a day and having bunion op soon! How long after surgery before i can use non-weight bearing seated bike & machines? Thanks

Months: It actually depends on the type of bunion surgery that you are having. Just a simple bunionectomy may allow you to return to some of these activities in a month. However, most likely you will be several months from resuming such a rigorous schedule. ...Read more

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How can I switch to fartlek run if I do constant pace running 3/4 times a week & cover 2.5miles in 22mins?At what time interval should I switch pace?

How can I switch to fartlek run if I do constant pace running 3/4 times a week & cover 2.5miles in 22mins?At what time interval should I switch pace?

intervals, sort of: The idea behind fartlek is to not get too ocd about the times or distance. Try running 880 mile walk 220 and repeat until your goal is reached. Push the pulse to target if you can with each leg. ...Read more

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Best time to get a massage before or after strength training? how long after - while you are still sore or wait? how do athletes stagger this?

Best time to get a massage before or after strength training? how long after - while you are still sore or wait? how do athletes stagger this?

After and still sore: Having massage after working out and while still sore will help flush the buildup of lactic acid from your muscles. Deep tissue massage while you are still sore may be a little uncomfortable during the session. Drinking plenty of water before and after your session is a good idea. The benefits of your massage may not be as long lasting if you opt for your session before a work out. ...Read more

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Will you run faster with longer running shorts? Why?

Will you run faster with longer running shorts? Why?

No.: Theoretically, you may run slower and perhaps shorter with heavier clothes on, such as a sweatshirt or heavy long sweatpants, as you'd be running with more weight on your body. But I don't think the length of your running shorts would speed you up, slow you down, or increase your endurance. ...Read more

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Will you run faster with longer running shorts? Why?

Will you run faster with longer running shorts? Why?

No.: Theoretically, you may run slower and perhaps shorter with heavier clothes on, such as a sweatshirt or heavy long sweatpants, as you'd be running with more weight on your body. But I don't think the length of your running shorts would speed you up, slow you down, or increase your endurance. ...Read more

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How can I become less stressed when running 400 meters Or running long distances ?

How can I become less stressed when running 400 meters Or running long distances ?

Keep running...: The only way to improve your endurance is to keep doing it... Go slow, alternate running and jogging/walking and slowly decrease the amount of walking you do between running. Make sure to stay hydrated and if you are aiming for very long distances electrolytes can also help. ...Read more

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How long are you on crutches after you sprain your knee?

How long are you on crutches after you sprain your knee?

up to a few weeks..: Depending on the severity of your injury and the level of need to walk/use your leg etc..Crutches are only need for a few days to couple of weeks in most cases. You tend to heal faster when young and in good health and longer and longer with age and concomitant illnesses. Often after a few days, you can hop around w/o cructhes. Consult doc. Good luck. ...Read more

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How do you prevent back pain due to standing for long periods of time?

How do you prevent back pain due to standing for long periods of time?

Stretch: There are many studies on the subject of lower back pain. The majority suggest the best method of controlling chronic lower back pain is exercise to create core strength and loose weight. I also suggest daily stretching and core strength exercises. You can find these exercises at: http://harvardneurosurgeon.Com/pt2.Html. ...Read more

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How much time do I need to rest before going back to sports in case of grade 1 ACL injury?

How much time do I need to rest before going back to sports in case of grade 1 ACL injury?

Sprained ACL: Assuming this is a sprain, without evidence of a complete acl tear, you may be ready for sport activities 6-12 weeks following your injury, as long as you have completed physical therapy and have restored range of motion, strength and function in the affected leg. ...Read more

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How long does it take locked knee to go away? Rest and ice only.Small walks when able.

How long does it take locked knee to go away? Rest and ice only.Small walks when able.

consultation with : An orthopedist can determine a proper diagnosis and treatment plan. Good luck! ...Read more

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What are good exercises to do after prolonged bed rest to get lightheadedness to subside?

What are good exercises to do after prolonged bed rest to get lightheadedness to subside?

Slowly get active: I would start by spending time sitting in a chair. If you tolerate that fine, start to walk. When you first stand hold onto something and wait 20 to 30 seconds to see that you are not lightheaded. Use a can if necessary. Start slow, pick an easy goal, and each day try to extend how far you go. Make sure you are well hydrated and eating healthy. You may need physical therapy. ...Read more

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How long do u ice after an injury? Not minutes but days?

How long do u ice after an injury? Not minutes but days?

Till swelling stops: Ice helps reduce swelling, pain, and inflammation. You should ice an injury until it is no longer swelling up on you, until then follow the rice rule (rest, ice, compression, elevation ) make sure to put a moist cloth between ankle and ice bag to prevent frost bite, i usually recommend 10 min every hour when you are able. Good luck to you. ...Read more