Hooray for the Crazies!

Every year around this time of March, San Diego traffic goes crazy. Not that it isn't a little nutzo already, but stir in a few thousand half crazy people running around the city, and it really is possible to get a little worse. If you hadn't guessed what I'm talking about, its the San Diego Rock and Roll Marathon.

So how crazy is doing a marathon after all? Well, you'll just have to talk to one of the many whom have actually completed one or more of them. However, you're likely to hear one of two stories: Either they fell in love with the runners high, the zen of the marathon energy, and the self realization found along the way and in training mile after mile, OR you'll hear them say they absolutely hated it and will never do it again because they totally messed up their body. I can't really say that I fall in either direction, since I've become more of a trail runner over the years. Jumping from rock to rock like a mountain goat is just way more fun and appealing to me than running a flat piece of asphalt for what seems like forever. However, I can't completely deny that I'd like to one day be able to say I did at least one. You know, just for giggles...What can I say? Crazy is as crazy does.

So for those of you contemplating the idea of doing a marathon or half marathon in the near future, here is my sports medicine advice. PLEASE do yourself a favor and TRAIN for the thing! After working these events on more than one occasion, the most common complaint I hear people make is "I wish I would've trained better." Doing so is the #1 best way to avoid injury. When your body has trained long enough, and trained properly, it actually can handle running a marathon. Though it might not be without pain or ailment of some sort, you'll be able to handle the exertion and inflammation that follows. Check back to this blog in the months ahead for some additional hints on how to take care of the bumps along the way.

For those of you in the San Diego area that would like a group to get in race shape with, check out the following links: www.inmotionfit.com, www.teamintraining.org/sd, www.wcroadrunners.com, www.sdtc.com . And if you do end up needing a little bit of TLC and bodywork along the way, see your local Sports Chiropractor or visit us at www.ActionSportsChiropractic.com

For those of you running this weekend, Congratulations for making it, enjoy the journey, and treat yourself with a soak in the ocean when you cross that sweet finish line. You'll deserve it!

The Spot Training Fat Reduction Myth

How many times have you or a friend said "I don't need to work on everything, I just need to work on this!" (All while pointing to the flabby arms, the butt, the abs, or lack there-of), or better yet, heard an infomercial talk about never needing to workout again? Hopefully if you're reading this, you know enough to laugh at those kinds of statements.

Unfortunately there is no such thing as spot reduction when it comes to losing fat! You can do as many crunches and abdominal exercises as you want, but unless you lower your overall body fat, those six-pack abs you're going for will still be in hiding. Why? Your body fat content is a direct correlation to your overall fitness level. Hence, the better your overall and cardiovascular fitness, the lower your body fat composition. Yes, you can spot-train for strength, but here's why the myth goes haywire: The strength training of one muscle has little to do with the consumption of fat and glucose needed for the energy use of your entire body if the other muscles aren't being used. Spot training a single area and wondering why you're not getting results is kind of like the couch potato kid that plays Super Mario Soccer and wonders why he has no skills when he goes to play in the real game. Sorry to disappoint, but it's just not the same.

Lose the idea of spot reduction and fad diets, and start to lower your body fat with overall cardiovascular and strength training and a healthy, proportional diet that becomes a lifestyle habit. You'll soon be seeing the lean muscle you're after in your entire body, and best of all, it will last!

Setting up for Sunshine

If you're like the rest of us, the idea of the upcoming summer months can have a wide mix of thoughts. The chance to lay at the beach, even more outdoor activities, and oh yeah- that ever looming lobster bake known as a sunburn to our own skin. You've probably heard plenty of tips about sunblock before, but here are a few quick points to review in order to keep your skin healthy for the long run.

The Number System: We all want to get that "healthy glow", but try to remember the key word "healthy". Pick at least a SPF of 30. There isn't a huge difference between a 30 and 50, but if you burn easy, plan on being outside for extended amount of time, or have fair complexion, opt for the higher protection.
And by the way, if you're one of those that thinks "getting a good base burn will help you get darker faster", guess what? It's not true! You'll just end up looking like the latest tourist that forgot to bring along the sunscreen. Be nice to your skin. Don't be that person.

PABA What? Short for para-amino benzoic acid, most sunscreens are now made free of this compound. Since it can be irritating to the skin, it is mainly something to steer clear of if you have sensitive skin.

Hello Sunshine! The suns rays are typically the strongest between the hours of 10am-4pm, not just the high noon hour. Make sure you reapply even if it says "waterproof" or "sweatproof" every few hours. Oh, and make sure you get ALL of your back. Go ahead, ask for help with the back if you don't want to end up with streaks and hand prints all over like this guy. (Admit it, we've all been there at least once.)

Turn a Blind Eye: Just because you pay attention to your skin doesnt mean that you should forget about the rest of your body. Your scalp, ears and eyes can damage just as much as your arms, so make sure to always bring along a pair of sunglasses and a hat that actually shades your eyes and, preferably, your neck.

One more note: Just because you have naturally dark skin or happen to be related to Harry the Ape does NOT mean you can't get burned or get sun damage. The above tips apply to you, too!