“For this workout you’ll need a roman chair, a set of 5 pound weights, 10 pound weights, and 12.5 pound weights, a Bosu ball, an incline bench, a cable machine, a pull-up bar, two resistance bands, a mat and a partner.”

WTF?

Whenever I see workouts in magazines/online that tell me that I need 23,494,201 pieces of equipment to get a full-body workout all I think is, “I’ll stick to the elliptical thankyouverymuch!” But while the elliptical is a great cardio workout, it’s not enough to get into shape and stay healthy. A girl’s gotta lift some weights.

But where? And how?

Typically, the weight room on college campuses is the “man’s domain” (as we control the cardio machine kingdom), so walking in there – never-mind actually using different machines while frat guys look on with tongues hanging out – seems less than appealing for many women. You think I’m gonna do some squats while that meat head looks on? No thank you.

And that’s pretty much why I designed this workout. The routine hits all the important areas of the body and doesn’t require a lot of time, equiptment, or beefy guys staring at you as you fumble with the inner/outer thigh machine. All you need is one flat bench and a set of weights, anywhere between 5 and 15 pounds depending on your strength level.

I recommend starting with the biggest muscles (legs) and then moving on from there, but the order is totally up to you!

Weighted step ups
Works: hips and thighs

Grab one of your weights in each hand and stand directly in front of your bench. Step up with your left foot, then your right, then down with your left, then right. Repeat 12 times on the left side for one set, then 12 times with your right leg leading. Do three sets of 12 on each side.
Expert modification – switch step-up leg after each full up and down motion. Also, add a bicep curl while standing on the top of the bench for an added challenge.

Weighted lunges with one leg up on bench
Works: hips and thighs

Place your left foot on top of the bench, right foot lunging straight behind you (far enough back that your heel is in the air), and a weight in each hand at your side. Dip your right knee toward the ground as if in a lunge, and then come up. Repeat 12 times per side, three sets per side.

Weighted calf raises with stability challenge
Works: calves and abdominals

Stand atop the bench with a weight in each hand at your sides. Your heels should be hanging slightly off the back edge of the bench. Dip your heels down below the line of the top of the the bench, and the slowly rise up onto your toes. It will be hard because the bench is squishy! Flex your core to keep your balance, and repeat 12 times, three sets.
Even harder: Challenge your core by lifting one foot off the bench and doing raises on only one foot. Alternate sides.

Chest press
Works: chest

Lay flat on the bench on your back with a weight in each hand. Bring elbows to 90 degree angles at your sides, in line with your head, palms facing up. Press up slowly and bring weights toward each other. Lower. Repeat 12 times and three sets.

Standing bicep curls/hammer curls
Works: biceps

Standing with knees bent and feet shoulder-width apart, take one weight in each hand and place arms at your sides with elbows at 90 degree angles, palms facing in toward each other. Slowly raise weights at the same time toward your shoulders, keeping elbows close at your sides. Lower to 90 degrees, not going any lower. Repeat three sets of 12.

Triceps extensions
Works: triceps

Stand behind the bench, feet shoulder width apart, knees slightly bent, shoulders back and tummy held taunt. Join both hands behind your head holding a weight, arms at 90 degree angles. Slowly straighten your arms out above your head, and then return to the starting position, not going past 90 degrees. Keep the area from your shoulders to your elbows completely stable. Repeat for three sets of 12.

Ab pusher
Works: abdominals

Lay face up on the bench with your legs straight up in the air. Holding one weight with both hands, arms straight above your head and parallel with your legs, lift (don’t’ curl) your shoulders up to the ceiling, pushing the weight upward toward your feet. Be sure to keep your abs pulled in and tight, and be sure to press upward toward the ceiling, rather than curling your neck. Three sets of 12.

Leg throws / up-downs
Works: Abdominals

Lay flat on your back on the bench, with legs straight up in the air. Place your hands behind your lower back or your booty. Slowly lower your legs straight down so they are in-line with the bench then lift them back up. Lower them again, this time off to the left, then lift them back up. Lower again, this time to the right, then back up. Repeat 12 times or as many as you can do!

Weight training is really important, and now that you have a quick and easy workout, there’s no excuse to skip it. Not only does it increase your metabolic rate, but it can help prevent osteoporosis, increase lean muscle mass, help to prevent injury (when you stumble, maybe drunk), improve your balance (in 4’’ heels or otherwise), enhance your physical and mental health, and help you to feel better and look better!

Sounds worth it to me!

Who would’ve thought that being a gym bunny could be bad for your health? Sure, it takes a lot of time to work out too much, and you probably don’t have any time, but it is possible that those daily workouts are a bit too much for your body. Overexerting yourself can be easier than you think.

Most athletes, whether recreational or competitive, believe that running just a little longer or lifting weights just a little heavier during the next workout will be most beneficial to their bodies and, in most of our heads, best for our jean size. Working out daily isn’t the problem, nor is it normally bad for you, but working out too hard daily is when your body cries for help.

If you’ve been pushing your heart rate to the max over the last couple of weeks, you’re doing your body more harm than good. Even & non-athletes can overtrain. The earliest symptom of this condition is fatigue, and in later stages, you may feel tension, irritability, decreased appetite, sleep problems and menstrual irregularities.

To prevent and treat overtraining, listen to your body. If you feel tired rather than more energized during or after a workout, don’t exercise harder to compensate. Instead, incorporate lighter exercise or rest into your weekly routine. Make sure your diet is balanced and you get enough sleep (we know, easier said than done) so you can prevent this condition even when you’re not at the gym.

In order to get results from exercise, pushing yourself is key. But extreme exertion is more detrimental than beneficial. So the next time you’re tired after your normal thirty minute elliptical session or third rep of squats, give your body a break.

It’s trying to tell you something, so listen up.

Salads = phytochemical wonderlands!

We treat our bodies pretty poorly in college. We stay up late, we put our livers to the test (daily), and we eat a whole lot of unhealthy treats. And we feel the effects on Monday morning when we’re trudging to class in pants that barely fit and a foggy, unhappy brain.

What if I told you making one small change could give your body a boost? No, I’m not going to tell you to stop drinking beer – that would be unrealistic – but I am gonna tell you to start indulging in phytochemicals.

Phyto-wha?
I know – when I first saw that word I had to Google it too. Allow me to break it down:

A recent study found that eating food containing phytochemicals at the beginning of a meal prevents oxidative stress, which can cause obesity, heart disease, joint disease, diabetes, and more.

So basically, You + Phytochemicals = Thin, Disease-Free You!

Understandably, I’m a HUGE fan. And I’m ready to hit up the phytochemical aisle at my campus grocery store.

So where can you find phytochemicals? Think healthy, plant-based foods like leafy greens, fruits, vegetables, nuts, and legumes. You don’t need acai berry for this; stick with what you know! In fact, they say that wonder pills and even juices (apple juice, cranberry juice, etc.) aren’t as beneficial for you as fresh/frozen fruits and vegetables. The study specifically mentioned the great phytochemicals in garlic, tomatoes, soy, carrots, red wine, whole grains… Wait, red wine? You know we love any excuse to down a box of red…

In order to get the best health benefits from our food, we are encouraged to “…go back to the whole sources of food, the nonprocessed foods if we can help it.” So even swapping some raw almonds for your typical granola bar on the way to class, or drinking tea instead of coffee will help add more phytochemicals to your diet.

Order matters, as well.  Eating the healthy foods BEFORE the unhealthy foods is better. This is news to me, as I usually eat vegetables or fruit after the unhealthy stuff. Usually because eating that plate of cheese fries makes me feel fat, so I follow it up with a nice, hearty celery stick. But the key is to eat the celery before the cheese fries so I will fill up on more-nutrient dense/lower calorie foods first and take in fewer calories later.

Basically, to help you stay thin and disease-free:

* The more colorful your plate is, the better. (Natural colors from fruits & vegetables, not Skittles.)
* Swap any processed foods (even relatively healthy granola bars) for unprocessed fruits, vegetables, etc. whenever possible.
* Eat the healthy stuff before the unhealthy stuff. You’ll end up eating less calories and fat.

We’re in college so we all know we won’t be giving up on the cheese fries and pizza anytime soon, but if we just balance it out with more nutritious options when we can, we’ll feel it in our bodies. And in our jeans. When we sit down. And there’s no muffin top.

While most people’s gym routines differ – I, for one, have always been an elliptical girl and hate the stationary bike – it’s safe to assume that almost everyone incorporates a “cool down” into their cardio program. After running for 30 minutes at 7 miles per hour, you’ll knock your speed down to 3 and spend five minutes jogging or walking before you hop off the machine. Many pieces of gym equipment even include a 5-minute cool down automatically, tacking it on to the end of your desired workout. All of this is supposed to prevent soreness or muscle damage and relieve strain on the heart.

According to University of Texas physiologist Hirofumi Tanaka, however, there’s no proof that a cool down has any positive benefits on the body. “Everyone thinks it’s an established fact, so they don’t study it,” he said in a recent New York Times article. The article notes the ambiguity of the concept as a whole, noting that it’s not even clear what a cool down is supposed to be or how long it should last.

Apparently, the cool down became standard gym practice after it was reported that muscles become sore after exercising due to the accumulation of lactic acid. This theory has been reported false, leading people to believe that reducing the intensity at the end of a workout (which was supposed to let the lactic acid dissipate slowly) is unnecessary. The article does note, however, that blood can build up in your legs and feet if you stop running (or biking or ellipti-cizing) shortly, making dizziness or even fainting a possibility.

The article adds that because lactic acid has been discovered to be beneficial, it might be better not to cool down. A study of a group of cyclists showed that cooling down wasted the lactic acid; when they just stopped without reducing their speed gradually, the lactic acid was turned into glycogen, a muscle fuel.

So what does this mean? It means that you don’t have to waste that extra ten minutes at the gym cooling down. In fact, for better results, it means that you shouldn’t. Finish your desired workout, grab your things and head home. Then use that extra time for something more productive, like studying, making a healthy snack… or stalking your crush on Facebook.

"Everything huuuuurts."

Between the nightly orders of cheese fries and the daily “I’m too tired/busy/stressed/wrapped up in this Friends marathon to go to the gym” you’ve let yourself go. And based on how much work it takes to get those bootcuts over your thighs, it’s all beginning to catch up with you.  So when Sunday night rolls around you put your (chubby) foot down and decide it’s time to get back in gear.

You eat a salad for dinner (with the dressing on the side), enjoy some Smart Pop Kettle Korn for a late-night study snack and set your alarm for a pre-class workout. “You’re gonna get up this time,” you tell yourself before you crawl into bed.

You shoot out of bed when Pitbull starts “singing” in your ear at 7am. You slip into the workout clothes you laid out the night before, brush your teeth and run out of the house before your brain has a chance to realize what is going on and lures you back to your warm, cozy bed. You’re still slightly out of it when you get to the gym, but 10 minutes into your elliptical session you’re awake, alert and ready for a serious workout.

You start with 30 minutes on the elliptical, rotating incline and resistance. You work up a pretty good sweat but decide to switch to the Stairmaster for a little more gluteal attention. Twenty minutes later you move to the weight room. You don’t want those big, beefy guys to think you’re some prissy little girl so you pick up some weights and start working.  3 sets of 15 reps of triceps, biceps, chest presses and lunges later, you’re soaked in sweat and feeling great.

Those workout endorphins have kicked in and you’re walking around, Britney Spears blasting into your earbuds, wondering why you aren’t doing this more often. You’re energized and productive for the rest of the day – going to class, doing your laundry, getting ahead on that reading for Wednesday. You even pass on the leftover mac and cheese your roommate made for dinner. You’re back on track and nothing is going to stop you.

That is until you wake up in the morning to do it all again. When Cosmic Starship starts blaring from your alarm clock at 7am you attempt to jump out of bed, but an intense soreness in your belly stops you. You roll onto your side and attempt to push yourself out of bed but your arms are burning. Then you lift your legs and, sure enough, those are crying too.

Five minutes and a few groans later, you are finally out of bed. “You’ll feel better once you get moving,” you tell yourself. But as you limp to the bathroom you realize that might not be the case. You spot a roommate in the hall and start groaning about your pain.

“This is why I don’t work out,” she jokes. You laugh and it sends shooting pains through your core.

Bending over the sink to wash your face makes your back ache and lifting your arms to brush your hair is out of the question. It takes you a full minute to lower yourself onto the toilet and forget about trying to do a little #2 – it hurts too much to try.

You curse yourself for getting so out of shape, then curse those thick-necked boys in the gym for “making” you lift heavier waits. Then you cough and your eyes fill with tears as every muscle in your body screams.

With a few hours left until class, you decide to skip the gym and crawl back into bed. You’ll take the day off and get back into it tomorrow. Only the pain doesn’t subside for days and instead of working out, you order cheese fries and lay on the couch catching up on some TV marathons. Dramas, of course; the comedies hurt too much to watch.

Yeah, we’ve all been there. And like your roommate, this is why we just stopped working out.

"Whew! Thank God I took those 5 shots last night."

In the words of Betsy from ABC Family’s Greek, “I don’t go to the gym five days a week for my health!” Could it be the drinking, Betsy?

According to a recently published study in the September/October issue of the American Journal of Health Promotion, those who are more likely to drink are also more likely to drag themselves to the gym (hungover or otherwise). Lead author Michael French, Ph. D says that “Alcohol users not only exercised more than abstainers, but the differential actually increased with more drinking.”

I knew drinking was good for my health! Take that, mom!

And it only gets better. The study showed that the more that women drank, the more time they spent exercising each week, on average. Light drinkers apparently exercised for 5.7 more minutes per week, moderate drinkers 10.1 minutes, and heavy drinkers (college students?) 19.9 minutes more per week. Yup, the study showed that women who drink were 10.1% more likely to engage in vigorous exercise (both in and out of the bedroom. Heyoooo).

But the study’s author was quick to say loud and clear that the heath risks associated with heavy drinking outweigh the benefits of more exercise. Boo(ze)!

As college women it makes a little more sense that we would have the time and motivation to exercise hard and party hard. But the study still begs the WTF about why the relationship between heavy drinking and regular exercise exists for women. Are we compensating for extra calories? Doing it out of guilt? Or are girls who choose to socialize in situations with alcohol more likely to enjoy exercise or the gym due to the social aspect of it? Do girls who like to stay in shape respond more to social pressures telling them to have a tight body and to drink heavily? Does this mean that non-drinkers are that much less likely to exercise? And who is healthier in the long-run, the active drunks or the sober slugs?

Either way, I’m not giving up my Friday runs: that 3-miler in the morning, or the one of the vodka variety later that night.

Journal reference:

1. French MT, Popovici I, Maclean JC. Do alcohol consumers exercise more? Findings from a national survey. American Journal of Health Promotion, 24(1), 2009

There are days when not even a new playlist, the latest issue of Glamour, AND Tough Love on VH1 could make my 45 minute elliptical sesh fly by. My mind is bored, and so is my body. And when my body is bored, it’s not burning as many calories. The human body is designed to be efficient so when I do the same exercise day after day (which gets boring), my body uses fewer calories to do the same amount of work on day 30 than, say, on day 1.

The same goes for you, people.
If your mind is bored, your body is bored.

As college students, we’re bored enough sitting in lecture each day; our workouts should be something that we look forward to! And at the risk of sounding like your mom, college is the time to try new things, so why not new methods of exercise? Cross-training (varying different types of exercise or activity), also helps you burn more calories by tricking your body with new and unfamiliar movements. It can also prevent exercise-related injuries, as you’re working different muscle groups and using different parts of your body for each activity. And, taking group fitness classes is an awesome way to meet people. Studies have shown that exercising with other people increasing the level of endorphins that we release during a workout, keeping us coming back for more!  Some universities even let you take sports or fitness classes for CREDIT! You pretty much just have to show up. Good motivation if you find it hard to get out of bed and to the gym, or wouldn’t otherwise have time to exercise.

If you’ve been doing the same 45 minute elliptical workout for the past few months (or few years!) it’s time to switch things up. Here are a few ideas to add a little mix to your workout:

Spinning / Group Cycling: An intense workout on a stationary spinning bike set to upbeat music in which an instructor will take you through a ride that will get your heart pumping, your legs working, and engage your core! Cycling can be adapted to your fitness level, and helps build endurance and muscle strength. It also tones your glutes like nothing else will and is an amazing cardio alternative.

Hooping: (As in hula.) Woooo, third grade! The hoops are bigger and weighted so that anyone can get the hang of it. Hooping builds core strength, tones the entire body, increases flexibility, and is a great cardio workout! You’ll also look sexy moving those hips!

Pole Dancing: A workout to make your Papa proud.

Belly, Ballroom, Salsa, or Hip Hop Dance: Any of these forms of dance will give you a great cardio and toning workout, while teaching you concentration, grace, and coordination!

Fencing: Fencing helps improve coordination, mental speed, discipline, and athleticism while giving you a great cardio workout. Learn to outwit your opponent and feel like a pirate. Cool? Clearly.

Surfing: Cameron Diaz attributes her body to surfing. Enough said. But really, surfing is a great workout for toning each and every muscle in your body. Legs help you up and keep you on the board, arms paddle out, and your core helps you keep your balance. Hot surf instructor also a plus.

Excursion Sports: Many schools have excursion clubs that take members on kayaking, rock climbing, and hiking adventures.  Each of these activities is a way to get some fresh air, a great workout, and an opportunity to flirt with your kayaking guide or trail guide.

Yoga (any variation): There are countless variations of Yoga classes available today, but don’t think that you need to take one with a name that you can’t pronounce to get the best experience. Good old Yoga will do the trick too. Yoga is wonderful for improving posture, flexibility, muscle strength, relaxation, strengthening the skeletal system, and releasing stress.

Boot Camp: Be prepared for pain with any boot camp! The instructor acts as a drill sergeant and will have you doing calisthenics, running steps, pushups, pull-ups, and pushing you to the limit. Be ready to work for this whole body cardio and toning workout. If your school is near the beach, the class may be held there. It’s tough, but it’s worth it!

IM Sports: Intramural sports are a great way to play the sport that you loved in high school, or to try a new one. It’s also a great way to meet people. Most teams are co-ed, and there are different skill-level options. Form a team with your floormates and sign up!

Water Aerobics: Old ladies in swim caps DOES come to mind, but it’s a great low-impact cardio workout. Resistance from the water also helps you tone without feeling like you’re doing that much work!

Circuit Training: Taught as a group class, circuit training classes can include cardio dance, cardio circuit, kickboxing, step interval, hi-lo, body pump, buts and guts…the list goes on and on! These classes combine high intensity cardio and typical weight training with small hand weights or resistance bands.

Self Defense / Martial Arts: Relieve stress, kick ass, and build muscle strength and endurance? AND be able to not only dress up like Lara Croft for Halloween but also roundhouse kick like her? Yes please.

Pilates: Tried and true, Pilates is a great toning workout for your whole body. Focused breathing and relaxation are also benefits of this low-key workout.

Every school or gym will offer some or all of these classes, so check your school’s fitness center and see what they got. Just find something you like and you’ll not only enjoy working out more, but see greater benefits, too.

Your mind says no, but your body says yes, yes, yes!

About to pop the lid off of that pint of Ben and Jerry’s? Ripping open a huge bag of salty chips? Read this before digging in.

New findings from the University of Texas Southwestern’s Medical Center suggest that the fat found in certain foods actually make their way to your brain before they add the dreaded cellulite to your hips and thighs. Once there, they order the brain to send messages to your body’s cells, telling them to ignore the appetite-suppressing signals that stop us from stuffing our faces (well, sometimes).

And the worst part? This only happens when you’re eating good (read: bad) food, so you’ll end up overeating foods high in calories and fat instead of healthy options like fruits or veggies.

“Normally, our body is primed to say when we’ve had enough, but that doesn’t always happen when we’re eating something good,” said Dr. Deborah Clegg in the Journal of Clinical Investigation, where the study was published this month. “Our findings suggest that when you eat something high in fat, your brain gets ‘hit’ with the fatty acids, and you become resistant to insulin and leptin.” So our brain abandons us, and we’re left with an empty bag of chips (or three) and an unhappy number on the scale the next morning.

According to the study, we can blame this all on palmitic acid, the saturated fat found in butter, milk and beef. While this acid encourages us to keep eating, oleic acid (found in “good fat” foods like olives) has no negative effects on the insulin and leptin activators. So that’s why you’re pretty unlikely to overeat carrots, or celery, or anything else that would prevent you from dreaded weight gain. The study shows that this mechanism is triggered in the brain long before physical effects can be seen on your body.

And the last piece of bad news (as if we need any more)? While conducting the study, researchers found that the palmitic acid often quieted the body’s appetite-suppressing signals for about three days. This explains why you often find yourself starving on Sunday morning even though you and the roommates demolished a pizza pie only a few hours before.

Get a lock for the refrigerator? That’s the only option I see…

As the semester begins, I’ve found myself back to the daily grind, sitting in classes and willing that minute hand to tick just a little freaking faster. But despite so many things being the same (the classes, the books, the late nights IMing the roommates down the hall…), it is a brand new year, and the perfect time to make some big changes.

Your slate is clean (and your pants still fit!), so let this new school year be your opportunity to start fresh and make good, healthy choices.  It’s always good to start out with goals you actually will end up completing, so here are some small, completely doable changes for you to consider so that this year finds you healthier and even more fabulous than the last!

Dear Water: We Love You.
We all know water is muy importante. It keeps you feeling full, prevents dehydration, and clears your body of toxins. Sweating, drinking alcohol, and merely functioning every day (especially in college) cause a loss of said water and it’s up to you to replace it.

Yes, if you want to be healthy with a fabulous complexion, you need to drink the water.

That being said, don’t freak out about the eight glasses per day thing – its not just plain water that does the trick, and the amount you need depends on how active you are. Also, if you’re one of those people who hates drinking water by itself, don’t forget that fruits, vegetables, tea, and other things we consume everyday have water in them, too. And don’t forget about Crystal Light – make it your BFF this year.

Think Before You Eat.
You’re hungry – ohhh so hungry. You haven’t eaten in hours and you need food ASAP. Stop before you grab that takeout menu and order a dinner high in calories, sodium, and fat. Now don’t get me wrong; I love my Ramen as much as the next person. Take-out and pre-packaged foods are great every once in a while when you are in a hurry and need something fast. But if you plan your meals beforehand, you won’t have this dilemma. You can save time, stress, and calories simply by deciding what you are going to eat for that day before the day starts. Plan your meals in advance and you’ll make much healthier choices.

Go to Sleep, Woman!
You’ve heard it before, but this is one small change that almost goes without saying. Because one cannot be fabulous while yawning. Or while sporting dark circles under her eyes. One study by a Cornell psychology prof suggests that sleep deprivation is similar to operating while impaired. I think we’d all like to be fully functional (during weekdays, at least), so turn off the TV, close that laptop and get into bed. Before 2am.

Germs – You Don’t Even Know.
Germs are everywhere. There’s more bacteria on everyday items like your light switches, kitchen sponges, and television remote than there are on your toilet seat! If you want to avoid the sniffles (or the Swine Flu!) this year, grab some disinfectant wipes and have at it every now and then. And if your roomies think you’re OCD, tell them to go spend some quality time with the toilet seat….or just print out this article and tape it to their door. (Then go wash your hands.)

No Sweat! It’s Not All About the Gym Membership.
Even though getting a gym membership can help you regularly exercise if you’re like me (as I’m more likely to work out when I have a financial stake in the matter), it’s definitely not a necessity. You can fit in exercise any place, any time! Get an exercise ball instead of a chair to sit on at your desk (hell, it’s probably cheaper anyway). Then you can work your core while doing your homework (or more likely, while reading College Candy!). You can rent exercise videos or find a channel that has free workouts (one of the benefits of cable tv, ladies). Do squats while brushing your teeth. Forget that elevators were ever invented and take the stairs. Do tricep dips using the edge of your couch while watching television. Power walk to class. Do lunges while you’re heating up your dinner. Exercise improves your mood, prevents disease, and keeps you looking fabulous – and not having a gym membership can’t stop you! Just small, conscious changes can yield some serious benefits in the long run.

Forgive, Forget, and Move On.
One of my best friends and I stopped talking after we had an argument. And yesterday, for the first time in two years, we talked and cried and laughed over the silly little things we had missed about each other. When you think about it, there’s always a little something preventing you from starting fresh. Whether it’s drama with your friends, still missing your ex, or holding onto a grudge, forgiveness seems like a small task, but once it’s done, you just feel… better. Turns out forgiving and forgetting also helps reduce chronic pain, lower blood pressure, and maintain healthier relationships in general. So dig deep – what’s been bothering you? As cliche as it may seem, let the past be the past and let this year be your healthy, happy future.

When I conjure up the image of a serious runner, I envision a muscular man in inappropriately short shorts, wearing a work belt of water bottles, a knee brace, and slurping energy gel packs. I’ve seen this person too many times and although I classify myself as a runner, I doubt I’ll ever sport water bottles at my hips. I do, however, very much identify with needing knee support.

Too many times, my running activity is hindered by pain. After numerous doctor’s visits and trips to the physical therapist, I’ve learned that chondromalacia patella or “Runner’s Knee” is the cause. This is when your knee cap rubs against one side of the knee joint … ugh, I just cringe at the thought of it. As you can imagine, I’ve gotten accustomed to believing that running would and always will be a battle when it comes to the condition of my knees.

But I don’t want to stop running!
And according to a recent article in the New York Times, I might not have to.

So often we hear that running causes joint problems or arthritis, among many other injuries. Now new evidence suggests that running may actually shield against something like arthritis, in part because the knee develops a kind of motion groove. “You can run for miles, decades, a lifetime, without harming it. But if this exquisite balance is disturbed, usually by an injury, the loading mechanisms shift, the moving parts of the knee are no longer in their accustomed alignment and a ‘degenerative pathway’ seems to open. The cartilage, like an unbalanced tire, wears away. Pain, tissue disintegration and, eventually, arthritis can follow.”

Yeah, sounds painful. But that also means that there is a way to prevent injury to our knees and keep on runnin’.

Obviously, we must avoid injuring our knees in the first place. Duh. And we must also do whatever we can to correct those injuries so they don’t get worse. This begins with targeted strength training. “The hip stabilizers, quads, hamstrings, and core must all be strong enough. As soon as there is weakness, some other muscle or joint must take over, and that’s when injuries happen.” Here are some great strengthening exercises that will build up support for those knees and keep ‘em happy.

I’m delighted to hear that my favorite pastime (besides Project Runway marathons) does not have to end due to silly knee pain. I haven’t quite got that “motion groove” thing down yet, but when I do I’ll be able to run until I’m wrinkley and gray… at which point I may give in and strap on a water bottle utility belt.