Stamina is one of the most important qualities needed for marathon running and other sports. It consists of a person’s ability to perform a physical activity for an extended period of time.

Increased stamina improves your performance in a marathon and other long-distance events. Knowing how to improve your stamina will improve your running time while supporting your long-term health and wellbeing.

The following are 3 things you can do to improve your stamina safely and successfully.

  1. Non-Running Training for Your Marathon

    It may seem counterintuitive, but activities such as swimming and cycling can improve your stamina when running. These activities reduce the impact forces that are applied to the joints and muscles when running.

    Although the body can adapt to the impact that occurs when running, an amount that overloads the body can lead to injury. Cross-training through the use of other sports is a way to improve your performance while giving you a break from running.

    Cycling and pool running have a high carryover effect, as their movements are similar those used in running.

  2. Increase Your Distance Gradually

    Runners must increase their distance over time as they prepare for a marathon. But increasing your distance too quickly can lead to unwanted issues.

    You need to give your body time to adapt to longer distances. Many runners use the 10 percent rule when training for a marathon. This rule states that the distance shouldn’t be increased by more than 10 percent of the previous week’s distance.

    You can apply this rule in your own program. But you also need to listen to your body. If a smaller increase begins to cause pain or other issues, you may need to reduce your increase for a given week.

    Gradual increases in distance are the best way to prevent injuries and improve your stamina over the long-term.

  3. Strength Training for Stamina

    Many runners avoid strength training out of the fear that it may slow down their performance. But there are many strength exercises that are beneficial to runners and improve their ability to recover from physical activity.

    Exercises such as squats, lunges, deadlifts, and pull-ups can condition the muscles and joints while improving cardiovascular endurance. Multi-joint (compound) exercises like these incorporate large and small muscle groups and improve functional strength and stamina.

    Overlooking the benefits of strength training can cause runners to experience issues related to chronic pain, decreased performance, and slow recovery times.

These 3 things can improve your stamina when preparing for a marathon. Understanding how to increase your running distance, incorporate non-running aerobic exercises, and improving muscle strength will benefit your stamina.

A physiotherapist or other health professional, who understands the unique needs of runners can implement the right program to help you achieve your running goals and improve your time for your next marathon.

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A question to ask yourself is, if you’ve had a great workout, do you take what you’ve learned and applied it to real life situations that occur during your day? Dr. Jason Lemieux shows us that although you may have an excellent workout regime, you may not be using those techniques in day to day situations, such as gardening or taking out the trash.

Dr. Lemieux takes you through the Turkish Get-Up which is one of the best exercises you can perform when transferring skills learned in the gym in your everyday activity.


In the following video, Dr. Jason Lemieux demonstrates the Turkish Get-Up, a great exercise that focuses on mindful movement.


I’m Dr. Jason Lemieux. We’re at Physiomed Oakville, and we’re gonna talk about one of my favorite exercises. In a lot of our videos, I talk about the idea that exercise should transfer into real life. That things you do in the gym should change how you fundamentally move in life. I see tons of patients that they’re exercise technique is really, really good. They’re no good at life. They leave the gym having performed great exercises and they don’t know how to take out the trash well, or they don’t know how to get up and down in their garden well. So we wanna make sure that the exercises that are performed in the gym have transferred into real life. And there may be no better exercise for that than an exercise called the Turkish get-up. I didn’t name it. It’s called a Turkish get-up. You can Google it if you want.


One of the things we are anal about when we work with patients is how they get up and down from the ground. So we’ll see people with knee pain that go full deep squat, getting up and down from the ground, and then when they’re finished, kinda rub their knees a little bit and say, “Ow, my knee hurts.” You think? So yeah, if I’m gonna go max knee flexion with my full body weight, that’s probably gonna start to hurt my knees. We say a lot that our lower body does three main movements: deadlifts, squat, and lunge. And to lunge, that’s how I’m gonna get myself down to the ground so that I can sit, lay down, do whatever I gotta do. So the Turkish get-up is a great exercise because it focuses on mindful movement. People who watch me perform it for the first time, [inaudible 00:01:23] say, “I don’t know if I can memorize all those steps.” Awesome. I don’t want you to memorize the steps. I want you to think between each step to think, “Hey, what’s the most efficient position I can put my body in so I don’t blow out my back, blow out my shoulder, and blow out my knee?” I think those are probably things that the average person should know how to do.


So the Turkish get-up is essentially laying on the ground with a weight overhead. And that weight can be light, that weight can be heavy. I don’t care. You can you do it with just your body weight. It doesn’t matter. But from there, you’re gonna make decisions on how you get yourself up from the floor. So I’ve got a kettlebell here that I’m gonna use to hopefully talk my way through a Turkish get-up. So as I lay on the ground, I’m gonna grab the Turkish get-up with both hands as I lay on my side, and I’m gonna roll onto my back as I press the kettlebell overhead. So now I’m gonna stand up. So the first question is, “Well, okay, what’s the first thing I do?” We’re gonna see a lotta people want to sit straight up, flexing their spine. Can you do that? One hundred percent. You can do it if you want. And there’s gonna be some people that have the muscle, coordination, and strength to do that. You are not one of them. Very few people can do that. So what we’re gonna think about is bracing our core and using our hips to roll to our side as I pull through my arm to get onto my elbow. From there, I’m gonna press myself up onto my hand. I’m now stabilizing my top arm and grabbing the ground to stabilize my bottom arm. I’m gonna get my shin vertical, rather than letting my knee dump to the side, I’m gonna get my knee over top of my foot so I can use my hips to bridge myself up. A bridge, a glute bridge is an exercise we do a lot. From here, I’m gonna translate my leg underneath me to get into a lunge position. Hey, wait a minute. We said lunging was the way that I get up and down from the floor. So now that I’m in a lunge position, I can just lunge my way up to stand. And now to come back down, I’m just gonna reverse it. I’m gonna lunge to the floor. I’m gonna use my hip, not my knee, my hip to bring myself down to the ground so I can go back into that modified bridge to lower my hip to the ground, to slide to my elbow, to roll myself back down to the ground. I lower the weight, and then I can perform the same thing on the other side. The biggest task of the Turkish get-up is once you’re done, how do you stand? I see people perform a great Turkish get-up and then do some weird knocked-kneed thing to stand up. No, the whole point of the get-up was to teach you how to efficiently get up.


So let’s start making better choices with our exercises. Let’s start making the decision to do exercises that are gonna change the way that you move in real life, because even if you’re working out an hour a day, everyday, that’s more than the average person, that still leaves you 23 hours to screw yourself up. So let’s make better decisions during those 23 hours, and it starts by making better decisions during your workout.

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Are you prone to pain in your shoulder blades? Dr. Baronette from Physiomed Yorkdale discusses a very common complaint that encompasses all ages and body types.

In addition, Dr. Baronette takes us through why these pain points occur and 3 tips to best resolve shoulder blade issues.

In the following video, Dr. Baronette shows us 3 tips for alleviating soreness in shoulder blades.


Hi, I’m Dr. Jasmine Baronette. I’m the chiropractor at Physiomed, Yorkdale, and today we’re going to do a little video addressing a common complaint I get from a lot of patients, which is pain inside of the shoulder blade, right on the inside. All types of patients, all ages, all body types, I hear this complaint pretty often. So more often than not, these are painful trigger points that are developed over time by postural strain.


So, there’s a common postural dysfunctional pattern called Upper Cross Syndrome that develops over time with the slouched posture. So as your shoulders kind of start to roll forward and your head juts outwards, there’s a crossed kind of opposing tightening of muscles and weakening of muscles. So in the front of the chest, the pec muscles become very tight as do the muscles on the back of the neck and into the shoulder. And the muscles on the front of the neck become really weak and the inside of the shoulder blade, in between, they become weak as well.


So in some cases that becomes pain generating. So today we’re gonna demonstrate three treatment techniques that I would typically do in that treatment plan. So first thing I’m gonna show is a thoracic spine manipulation, and then a myofascial release of one of the tight muscles, the levator, in the upper neck and shoulder, and then lastly an exercise to strengthen the area between the shoulder blades. Okay.


So, I’m gonna use our lovely product manager, Sylvia, today as our treatment example. So could you face down? Okay, we’ll do a big breath in, and all the way out. Okay. Have a seat. And we’ll do evolution today and we won’t go [inaudible 00:02:13]. Okay, so turn your head to the upper right and then as I tension, slowly bring your head down to the left. Okay, and angle down. And we’ll do it four times altogether. So come back and angle back. Then back again. Then one more time. And back again. It’s a lot different with evolution, right? Okay, good. Got to five.


Last thing, I’ll get you to stand up here against the wall. And, so, you’re gonna bring your arms up on a 90-degree angle like that, and feel your shoulder blades squeeze together. Good. And then try to bring your back a little bit more flat. You should still have a normal arch. Perfect. And then from here, it’s our starting position, slowly keeping the shoulder blades together, raise up as high as you can. Good. Okay.

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Maintaining your health should be a year-round goal. But the summer season brings many factors that can negatively impact your health.

Staying healthy with a few lifestyle changes can support your general health and help you get the most out of your summer activities.

The following are 4 lifestyle changes that will keep you healthy this summer and protect you from some of the health risks you may encounter.

  1. Skin Protection

    Protecting your skin from the summer sun is one of the most important changes you can make. Sunburns can lead to permanent skin damage such as hyperpigmentation and the development of fine lines and wrinkles.

    You should apply a sunscreen with a sufficient SPF (sun protection factor) to ensure that your skin stays healthy. It can prevent the development of skin cancer while preventing common signs of aging.

    A higher SPF should be used if your skin is fair. A reduced level of melanin in the skin can increase the risk of skin damage.

  2. Keep Your Body Hydrated

    Hydration is essential in the hot summer months. The body is primarily made up of water, and a large number of physiological processes rely on water. So staying hydrated is vital to your health no matter what season you’re in.

    Also, severe cases of sunburn can lead to dehydration, which results in secondary health issues that can easily be avoided.

    It’s recommended to drink 1-2 glasses of water for every hour that you spend outside in the summer sun.

    Water intake needs increase with the consumption of caffeine and alcohol. So be careful when drinking either of these beverages in the summer season, and keep a bottle of water nearby at all times.

  3. Healthy Eating in the Summer

    Summer is a time for barbecues, cookouts, and house parties. These typically involve alcohol and savory foods that may not be the healthiest options for you.

    But you don’t have to restrict your food intake. You can make some healthy choices that let you enjoy the summer fun without overloading your body with unnecessary calories or processed foods.

    Lean meats and fish can be eaten in place of fattier cuts of meat. Fresh fruits are a great summertime food and a healthier substitute for potato salads and other high-calorie options.

  4. Exercise Outdoors

    You may already be exercising on a regular basis at your local gym. But summer is the ideal time of year to get outside and exercise in the fresh air.

    Also, you can take on a new activity that breaks up the monotony of your current workout program. Hiking, cycling, and swimming keep your body conditioned and add variety to your routine.

    You’ll work your muscles in new ways, which helps you overcome any plateaus that you may have hit with your results and provides a much-needed boost to your motivation.

    Making small lifestyle changes can result in big changes to your health. Staying hydrated keeps your body running at an optimal level while choosing healthy food options gives you the energy you need to stay in shape.

    Protecting your skin prevents unwanted damage, and exercising outdoors helps achieve a new level of wellbeing.

Putting these in changes in place will keep you healthy this summer and improve your performance and wellbeing all year long.

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1
Jun
2017

With protein from both yogurt and salmon, this snack is sure to hit the spot when hunger strikes. Try it as an appetizer too!

Ingredients:

  • 1/4 cup (50 mL) Canadian Mozzarella cheese, shredded
  • 1/2 cup (125 mL) 2% plain Greek-style yogurt
  • 1 can (7 1/2 oz/213 g) salmon, well drained
  • 1/4 cup (50 mL) red onion, finely chopped
  • 2 tbsp (25 mL) fresh dill, finely chopped
  • 2 tsp (10 mL) Thai Red Curry Paste

Directions:

  • In a medium bowl, mix all ingredients together. Serve with crackers or toasted bread.

Prep Time: 5 min.
Cook Time: 0 min.
Makes: 6 servings

Source: www.heartandstroke.com (recipe provided by Dairy Farmers of Canada ©).

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Proper posture makes for a better golfer. However, it’s easy to forget how to hold your body accordingly when you’re on the golf course. Golf is a sport that requires skill, concentration, a strong core and perfect posture. You’ve always been told to sit up straight – and with good reason. When you slouch, you cannot perform activities properly and put yourself at risk for injury. By golfing with improper posture, you aren’t doing yourself any favours and are ruining your game.

To improve your golf game, try these three small posture changes:

  1. Bend at the hips, not at the waist:
    We often refer to the hips and waist interchangeably when discussing movement and posture, but they are very different. The range of motion of the hips combined with gluteal muscle strength are what allow for a perfect weight shift when you transition to your downswing. When you bend from your waist and not your hips, you are limiting the rotation that your hips need to do give your body enough energy to load your back leg and transfer energy to your front leg creating a stable platform to complete your swing. Bending from the hips instead of the waist also gives your swing more power, speed and accuracy, letting you hit the ball farther, faster and exactly where you want it to go.
  2. Don’t bend your middle back:
    Many golfers don’t realize that they’re bending their middle back. Your spine should be as straight as it is when you’re standing upright. Only bend from the hips as mentioned in #1.
  3. Flex the knees slightly:
    Your knees play a large role in your overall posture and your swing. Many golfers bend their knees too much while others don’t bend them at all. Try flexing your knees only slightly so that they are directly over the balls of your feet. In doing so, you are allowing your weight to be evenly distributed to your arches instead of your heals and toes. Your backside should stick out slightly for this posture position to work.

A great way to improve your posture before you hit the links is to practice at home. Stand in front of a mirror and work on your posture. Examine your form every day and eventually it’ll become second nature. Your golf game will improve and you’ll be helping your body perform better.

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19
May
2017

With Tina Ziebart, Dr. Jason Lemieux discusses a very common concern amongst patients and people alike – elbow pain, such as tennis or golfers elbow.

If you are experiencing elbow pain, there is a whole host of issues that may be related to the reason, such as neck or shoulder issues, poor range of motion and inefficient energy transfers. Dr. Together, Dr. Lemieux and Tina take you through some tactics and exercises so that these injuries can be prevented.

In the following video, Dr. Jason Lemieux discusses tactics on how to relieve elbow pain.

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Jogging is an activity that people of all ages can enjoy. If you’re new to the wonderful world of running, here are 10 things you must know before you go for your first jog:

  1. Get the right shoes:
    Running, of course, requires running shoes. However, there are different shoes for running on pavement, grass, gravel, cross country and treadmill. Ask the staff at the shoe store to recommend a pair for the type of jogging you intend to do.
  2. Go for distance:
    When you jog, go for distance in lieu of time. You don’t have to sprint in order to get the run over with. Instead, take your time and enjoy the jog. With each run, you’ll notice you’ll be able to go further and further.
  3. Wear sunscreen:
    Unless you are jogging on a treadmill at a gym, make sure you are wearing sunscreen on any exposed body parts (face, limbs). Opt for a sport or waterproof sunscreen (you will sweat) with an SPF of at least 15.
  4. Take walk breaks as needed:
    When you’re running, if you feel the need to stop, do it. If it means you run a block then walk the next one, that’s okay. Remember that you are a first-time jogger and not training for the olympics.
  5. Have a rest day:
    You do not have to run seven days a week. Four to six days a week is plenty, especially if you’re a beginner. You should also listen to your body. If at first you can’t run two days in a row because your knees are tender or your hips ache, take a break. There’s no point in over-exerting yourself today when you can just try again tomorrow.
  6. Stay hydrated:
    Some people can run for an hour without taking a sip of water while others need a drink every five minutes. When you drink is up to you – but bring water with you on your run to remain hydrated.
  7. Learn runner-friendly supplementary exercises:
    Running is wonderful, but it will not work every muscle in your body. Supplement running with cross training exercises that are geared towards runners. Ask your physiotherapist which exercises are right for you.
  8. Keep your goals small and achievable:
    You will not be able to run a marathon after a month. You may not even be able to run one after six months. Set goals that you can actually achieve instead ones that are unrealistic. Everyone responds to running differently. If you’re running to lose weight, see how long it takes you to lose a pound from running before setting a weight-loss goal.
  9. Don’t let the weather deter you:
    Whether it’s light rain or a recent snowfall, these just make running more challenging. Even if it’s not warm and sunny, you can still go for a run. However, avoid storms even in the summer. Lightning and high winds are not ideal running conditions.
  10. Jog with a friend:
    Sometimes you need a push to go jogging. Running with a buddy can help get you out there. You can also join a running group.

Jogging provides great exercise and even greater health benefits. Check with your physiotherapist before you begin running to ensure you are not at risk for further injury.

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When you can’t decide between yellow potatoes and sweet potatoes, make both! This double-layered side dish can be served right away or made ahead to reheat in the oven later.

Ingredients:

  • 4 yellow-fleshed potatoes, (about 1-1/2 lbs/750 g)
  • 1 cup (250 mL) orange juice
  • 2 sweet potatoes, (about 2 lbs/1 kg)
  • 3 cloves garlic
  • 1 cup (250 mL) 1% milk
  • 1/2 tsp (2 mL) pepper
  • 1/2 cup (125 mL) non-fat plain Greek yogurt, divided
  • 1/2 cup (125 mL) fresh whole wheat bread crumbs
  • 1 cup (250 mL) shredded lower fat Canadian old Cheddar or Swiss cheese or 1/2 cup (125 mL) shredded regular Canadian old Cheddar or Swiss cheese
  • 2 tbsp (25 mL) chopped fresh parsley

Directions:

  • Peel yellow and sweet potatoes and cut into chunks (keep separate). Combine yellow potatoes and garlic in one saucepan; add cold water to cover. Repeat with sweet potatoes in another saucepan. Bring both pans to a boil over high heat. Reduce heat and boil gently for 10 to 15 minutes or until fork tender. Drain; return potatoes to pans. Meanwhile, in a saucepan or in a microwave-safe measuring cup, combine milk and pepper. Heat over medium heat on stovetop or on Medium (50%) power in microwave until steaming, for about 3 minutes. Lightly oil an 11 x 7-inch (28 x 18 cm) or 8-inch (20 cm) square glass baking dish. Mash yellow potatoes and garlic while gradually adding 3/4 cup (175 mL) of the warmed milk and half of the Greek yogurt. Spread into baking dish. Mash sweet potatoes while gradually adding remaining warmed milk and remaining Greek yogurt. Spoon on top of yellow potatoes and gently spread to cover. (Can be cooled, covered and refrigerated up to 2 days). If casserole has been refrigerated, preheat oven to 350°F (180°C). Cover baking dish with foil and bake for 45 minutes to 1 hour or until heated through. Preheat broiler. In a bowl, combine bread crumbs, cheese and parsley; sprinkle over hot potatoes in dish. Broil for about 3 minutes or until topping is crisp and golden.

Prep Time: 20 min.
Cook Time: 1 hr. 5 min. – 1 hr. 20 min.
Makes: 8 servings

Source: www.heartandstroke.com (recipe provided by Dairy Farmers of Canada ©).

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Maintaining your yard can be a rewarding experience. It keeps your home looking great while ensuring that your trees, plants and other outdoor features stay healthy.

But yardwork can put you at risk for injury. Many patients report back, neck, shoulder, and leg pain when doing yardwork.

Knowing the 3 ways to prevent injury while doing yardwork helps you keep your home maintained all year round while supporting your long-term health.

  1. Warm Up for Yardwork
    Yardwork is exercise. You use a variety of muscles and joints to rake, sweep, cut, and prune in and around your yard. Over time, this places stress on the joints and their connective tissues.Warming up is essential to preventing these issues and preparing your body for yardwork. A proper warm up should consist of static and dynamic stretches that increase joint mobility and muscle flexibility.Slow gentle stretches should be used prior to yardwork or any other physical activity. Proper breathing should also be used during the warm up as well as when working in your yard.
  2. Know How to Use Your Body
    Many of the injuries related to yardwork can be easily avoided with proper body mechanics.Poor posture can place undue stress on the joints, ligaments and tendons. It can lead to muscle imbalances, disc-related issues and compensations that lead to acute or chronic pain symptoms.It forces muscles to work harder than they should in order to compensate for weaknesses. This reduces movement efficiency and requires more energy than would normally be used, leading to fatigue.Avoid slouched postures as much as possible. Keeping your back and neck straight keeps the spine in proper alignment while reducing pressure on the intervertebral discs.Use your legs as much as possible when bending over or picking up objects. Squatting with your legs reduces the load placed on the back and prevents injuries.

    Additionally, it’s important to learn how to properly hold and maneuver gardening equipment tools. If there is a strap in place, make sure you use it to reduce the load placed on the arms, shoulders, and back.

    Change your body position and movements frequently to avoid repetitive stress injuries, and take breaks to give your muscles a rest.

  3. Wear the Right Safety Gear
    Many injuries occur from not having the right protective gear in place. Gardening requires the use of various products and chemicals that can present certain risks.The use of gloves, safety goggles, and protective clothing keeps you safe and can reduce injuries. Some yard equipment may cause debris to fly around, which increases the risk of injury.Also, if visibility is compromised, you may be at a greater risk for tripping or falling. Keep machinery and other objects organized so that you minimize clutter and prevent injuries related to falling.

These are 3 essential ways to prevent injury while doing yardwork. Warming up and using your body correctly prevents many injuries that physiotherapists often treat.

The right clothing and safety accessories provide an additional layer of protection from debris and other factors that lead to injury.

Keeping these in mind will help you get the most out of your yardwork and keep you and your home in top shape all year long.

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