Nix Knee Pain
So long, sore knees! To help your joints withstand the
jolts of running, try these proven protectors from a new
study at the University of North Carolina at Chapel Hill.
Build stronger legs. Runners with weaker quads and
hamstrings were found to be three to six times more
likely to develop knee pain, says lead study author
Michelle C. Boling, Ph.D. Do three sets of 10 reps of
moves like lunges and squats three times a week.
Ban the buckle. Do a quick spot-check: Jump in place
and notice whether your knees aim inward or do not
bend much when you land. Runners who were guilty of
both no-nos during a jumping task were three times
more likely to get runner’s knee. When running, keep
your knees in line with your hips, Boling says.
Shore up arches. Overpronating, in which arches turn
inward on hitting the ground, increased the likelihood
of knee pain threefold. If you feel that your strike could
be more steady, wearing a stability running sneaker
may help, Boling says. Visit a specialty running shop
for a fitting or ask your doctor if you need the extra
support of orthotics.
, says pro Jonathan
Cane, president of City Coach Multisport in New York City.
Studies have shown that while music can make moderate
exercise feel easier, songs produced no such effect for test subjects
working out at faster speeds. “You still need to pay attention to your body to avoid
burning out,” Cane says. For a steady-paced playlist, choose tunes with 125 to
140 beats per minute (download some at fitnessmagazine.com/top100).
Run 4 It! Join us for the
FITNESS Mind, Body, Spirit
Games on Saturday, September
11, in New York City’s Central
Park. There will be his-and-hers
four-mile races, free massages
and wellness classes, and even
fun runs for the kids. Go to
fitnessmagazine.com/games
to sign up.
TOP: AM Y POS TLE. S T YLIS T: AVER Y PO WELL. C9 B Y CHAMPION FOR TARGE T TOP. S TILLS: BR YAN MCCAY
Whether you stroll or sprint through September under blue skies or gray, mind the (temperature) dip.
DRAFT PICK
The sweat-wicking
Patagonia Wind Shield
Jacket is a classic and
cozy warm-up ($149,
patagonia.com).
CHILL KILL
Fleece inner panels
and pockets in the
Merrell Bridlemile
Jacket keep you warm
without heating or
bulking you up ($79,
merrell.com).
DROP STOPPER
The Asics ARD
Jacket has a mesh
liner and a breathable,
waterproof outer
layer to double-team
rain and raw weather
($130, asics.com).
PERFECT STORM
Hike on in the
water-blocking,
toasty-inside Outdoor
Research Transfer
Jacket ($120, out
doorresearch.com).
