This section is brought to you by different health experts from Faith Church. The purpose it to help you through the twelve weeks of training and answer some basic health and fitness questions that you may have. Each week a new topic will be posted.

By Rose Nyenhuis, AFAA Certified Personal Trainer

Congratulations Team Rwanda! You have put in hours of training for this half marathon and the day is soon approaching. Have faith in God, yourself and your training to reach the goal that you’ve set out to achieve.

Keep in mind that what you do on Friday before the race is important to your success on Sunday. Begin eating healthy, carbohydrate-rich foods on Friday and continue through Saturday. Pasta, rice and potatoes with lean proteins make for good meals. Be careful not to overeat on Saturday evening. Also, begin hydrating on Friday.

Get plenty of rest on Friday and Saturday. Make sure you get a good night’s sleep on Friday because on Saturday you may toss and turn thinking about the race. If at all possible, take a short nap on Saturday. If you go to the expo, don’t waste too much energy on your feet there. Pick your packet up, have a quick look around and head home to rest.

Lay your clothes out the night before. Do not plan on wearing anything new that morning. You should have worn it all before during runs to see how it works for you. Have your race bag packed with essentials – gels, body glide, baby wipes, etc. – and ready to go. Have a list of all your gear and make sure it’s all there.

Give yourself plenty of time to get to the charity village. You will not want to add stress to your day by running late. Wake up early enough to eat the same meal you’ve eaten before your long training runs.

Make sure to line up according to your estimated time. You will see signs at the start of the race that have the times marked on them. It’s important to start with others in your pace group. You may run too fast if you start with faster runners and you’ll pay for it later in the race. On the other hand, you’ll have to swerve around a lot of runners if you start in a slower pace group.

Last of all, enjoy the race! We are privileged to run for such a great cause. The race will be a challenge at times but keep in mind that you’ve trained for this and you can do it. Remember to smile for the camera and thank the volunteers.

Have a great race!

By Christine Luff, About.com. Updated: July 13, 2009

When you begin a run/walk, you should feel neither starved nor stuffed. You don't want to eat immediately before running because it may lead to cramping. Running on an empty stomach may cause you to run out of energy. You best bet is to eat a light snack or meal about 1 1/2 to 2 hours before you start running.

Choose something high in carbohydrates and lower in fat, fiber, and protein. Some examples of good pre-workout fuel include: a bagel with peanut butter; a banana and an energy bar; or a bowl of cold cereal with a cup of milk.

provided by trackcoach.com

1. Stretching:
Stretching every day before and after you train will help to increase your flexibility, range of motion, and help prevent injuries.

2. Strength training:
Total body strength training will give your body the strength and stability it will need to handle the stresses of a rigorous running program.

3. Nutrition:
Eating well will help you obtain the necessary nutrients to help your body recover and repair itself from the byproducts of intensive training.

4. Stress reduction:
Stress will impair your body’s ability to recover and repair itself.

5. Smart training:
Be sure to monitor your training closely, paying attention to both volume and intensity. Most injuries are often caused by too much too soon. Remember the famous mileage rule, never increase your mileage by more then 10% per week. Also follow the hard/easy method of training. Training too hard for too many days in a row will just result in too many injuries. Go hard, easy, hard, easy, etc.

By Christine Luff, About.com Updated: July 03, 2009

Staying hydrated is critical to your running performance and, more importantly, for preventing heat-related illnesses. Dehydration in athletes may lead to fatigue, decreased coordination, and muscle cramping. Other heat-related illnesses, such as heat exhaustion and heatstroke, have even more serious consequences. Runners need to pay attention to what and how much they’re drinking before, during and after exercise.

Pre-Run Hydration
If you're doing a long run or race (more than 8 to 10 miles), it's important to make sure you're well-hydrated during the few days leading up to your long run. In the days leading up to your long run (or race), drink plenty of water.
An hour before you start your run, try to drink 16 to 24 ounces of water or other non-caffeinated fluid.

Drinking on the Run
Here's a general rule of thumb for fluid consumption during your runs: You should take in 6 to 8 ounces of fluid every 20 minutes during your runs. During longer workouts (90 minutes or more), some of your fluid intake should include a sports drink (like Gatorade) to replace lost sodium and other minerals (electrolytes).

If you don't have access to water on your running routes, you'll have to carry your own fluids with you.

Determining Your Sweat Rate
The above guidelines are the basic rules of thumb, but it's important to remember that everyone's fluid needs vary. Some people sweat more than others.

To determine how much liquid to take during a run or race, you need to know your sweat rate, and that can vary between 1 to 4 quarts per hour. Weigh yourself nude before a timed training run, and then again after. One pound of weight loss equals 1 pint of water loss. Calculate your sweat rate and use this to determine your fluid needs during a run or race. For example, if you lose 2 pounds during an hour run, that's 2 pints or 32 ounces. Thus, you need 8 ounces of water or sports beverage every 15 minutes.

Post-Run Hydration
Don't forget to rehydrate with water or a sports drink after your run. You should drink 20 to 24 fl oz. of water for every pound lost.

By Carl Toren, MD

1. Take the day off

It may have come as a surprise to some teammates that the "official" training program includes a
day or two of rest per week. After all, we are supposed to be getting in shape and doesn't that mean running a lot?

That line of thinking is true to a point, but, as the training program implies, rest is another part of training. Muscles, ligaments and cartilage develop as they are used, but they also need a chance to repair and recover from the normal wear and tear of impact.

So, follow the program. Take the day off when the program says "Rest," and don't feel guilty about it. It will help you in the long run to avoid overuse injuries, and it will make the active days much more enjoyable.

2. Get enough sleep

They say that Americans are the most sleep-deprived society on earth, and our Team Rwanda training program probably makes that problem worse. Eight hours per night is about right for most people and this number predictably goes up with increased physical activity. When you are dragging yourself through the day, or your family thinks you are crabby after you run, do everyone a favor and get to bed on time.
- Go to bed when you are tired.
- Take naps during the day, if you need to compensate for missed sleep.
- Establish a pattern of getting to bed and waking up around the same time every morning.
- Be careful with caffeine in the evening.

3. Take a mental break

Part of our training program is just getting used to the monotony of the repetitive motion associated with running or walking more than two hours. A running partner or a friend on a bicycle can distract you and keep your mind fresh. Another idea is to intentionally make a list of things to focus on during a long run: relationships, goals, pleasant memories, anything. Some of my friends memorize Scripture or pray while they run. Whatever your trick, find something other than running to occupy your mind.

4. Permission to walk

I know you want to follow the training program and really get in shape, but as the runs get longer, it sometimes is impossible to keep going. If this happens to you, feel free to walk for a while. You can start up again soon and your training will not be affected. The goal of our team is not to test your will, your pride or how competitive you are. The goal is to raise some money for a good cause, while getting in better shape. Walking and resting during a long run is all a part of the package.

By Jeff Galloway, Runner's World

1. Try Running Early in the Morning.
It's the coolest, most serene part of the day, and there's nothing like a morning run to boost your mood all day long.

2. Drink Like Crazy.
Even if you don't feel thirsty, drink at least 8 oz. of fluid each hour, and more if you're outside or tend to perspire a lot. You'll run better with adequate fluid intake, and you'll feel better, too. By keeping your water storage high, you'll also improve your body's cooling mechanisms.

3. Acclimate With Care.
You need to acclimate to the heat in a safe and gradual manner, not haphazardly. For the first two weeks of hot weather, do no speed sessions and keep your midday running bouts to 30 easy minutes at most. (You can go longer on cool mornings or evenings.) In 10 days to two weeks, you should be fully acclimated.

4. Go Light and Loose.
Wear light-colored, loose-fitting clothing. The former will reflect the sun's rays better; the latter will enable you to take advantage of any breeze, including the one you make by running.

5. Screen it Out.
To protect yourself from skin cancer and other skin damage, use sunscreen liberally. Do so even on partly cloudy days; harmful ultraviolet rays are not blocked by cloud cover. Another benefit: Sunscreen can decrease your skin and body temperatures, so you'll stay cooler during exercise.

6. Pour it on.
There's nothing like the psychological relief of pouring cold water over your head on a hot run. But don't depend on it to keep your body temperature down, because it won't. To help you do that, you need to drink the water.

7. Start Slowly.
I'm a big proponent of doing this in all seasons, but starting your run slowly is particularly beneficial on hot days. The slower you start, the longer you'll keep your body heat from reaching the misery threshold. If you normally run at an eight-minute mile pace, for example, do your first mile at a 10-minute pace.

8. Make Like a Camel.
Especially on long runs or trail runs where you'll be away from water sources, bring your own. Use a water belt, pouch or holster for bottles or simply carry it (you'll get used to it).

9. Heed the Heat Warnings.
You need to be very sensitive to the warning signs of heat illness, which, if it progresses, can be fatal. If you feel trouble coming on, you need to stop running, find some shade, get liquids and then find a ride or walk home. Following are signs of impending heat illness:
-Headache or intense heat buildup in the head.
-Confusion or lack of concentration.
-Loss of muscular control.
-Oversweating followed by clammy skin and cessation of sweating.
-Hot and cold flashes.
-Upset stomach, muscle cramps, vomiting, dizziness.

10. Bag it if it's too Hot.
Some days are going to be unsafe for running, especially if you live in an urban area where air pollution is also a concern. On those occasions, consider skipping running altogether. Or run inside on a treadmill. Or hit the pool for some laps. Sure, it's going to be hot this summer. No way around that. But with some planning and a little imagination, you can minimize the downside and make it work for you. Stay flexible, have fun and, above all, be safe.

By Dale Brink, D.P.M., F.A.C.F.A.S.

A shin-splint is the most common cause of exercise-induced leg pain encountered by athletes of all levels. It is an inflammatory reaction involving the connective tissue of the leg as its insertion into the inside or front aspect of the leg bone (tibia).

Treatment for shin-splints can vary depending on the location, duration, and severity of the problem. Listed below is a comprehensive four stage initial treatment program that has met with excellent success at our sports medicine center.

PHASE 1 – Acute Phase:
• Decrease pain and inflammation
• Rest
• "ICE” (ice; compression; elevation)

PHASE 2 – Rehabilitation Phase:
• Further decrease pain and inflammation
• Increase flexibility of injured tissue by stretching
• Strengthen bone and surrounding tissue through therapeutic exercises

PHASE 3 – Functional Phase:
• Functionally strengthen bone through therapeutic exercises, and by using the trampoline, jumping rope, and doing vertical jumps.
• Protect injured area during activity by shin taping, wearing a neoprene shin sleeve and appropriate athletic foot gear.

Note: This is probably the most important phase because it prepares the athlete for their return to activity. Care needs to be taken at this stage not to allow the athlete to overdo these exercises and stay within their limits as re-injury can easily occur.

PHASE 4 – Return to Activity
• Return to sport activity gradually, systematically, and to tolerance level
• Initiate preventive strategies by appropriate athletic wear, functional exercises such as pilates, and revising your training program.

Note: In my experience there is an approximate one month window after the athlete returns to their activity where the chance of re-injury is great. Athletes must realize their limits and be patient!

I feel if this treatment plan is followed, as described, treatment outcomes for this common pesky problem can be more predictable.

By Dale Brink, D.P.M., F.A.C.F.A.S.

While typically thought of as a minor nuisance injury, blisters of the feet are among the most common injury suffered by athletes and can lead to more serious injuries.

Friction and torque created during athletic activity generates shearing forces between the skin and sock/shoe surfaces. These forces when absorbed by the skin can accumulate, weakening the bonds between skin cells and lead to the development of a friction blister.

Athletes should choose their footwear and socks carefully. The first defense against friction blisters is proper fitting socks and shoes. Numerous high tech sock choices exist, including one which lifts perspiration off the skin like a “squeegee”, some have anatomically placed padding to increase cushioning, and others utilize two separate layers of fabric to decrease friction next to the skin.

Athletes should consider their individual sock needs, including fit, durability, leg height, cushioning, support, thermal properties, and especially moisture management. Avoid pressure points; select properly fit socks and carefully inspect any new sock on the inside for potentially injurious sock seams. When considering the construction of the sock select only socks made with flat knit toe seams and a Y heal, or vector heel pocket designs. Socks like shoes, are sized to the foot and improper fit can lead to blisters. Avoid overly tight or loose fit socks. Ill fit socks which are too tight may bind the toes, while socks which fit too loose can lead to harmful wrinkles, capable of pinching the skin and causing blisters.

During warm weather the accumulation of heat around the foot has been considered a contributing factor in the formation of blisters. Many socks are thinner over the instep and under the arch. Some sock brands offer ventilation panels under the arch and/or base of the toes to help dissipate heat generate during athletic activity.

Healthy skin is less likely to develop a friction blister. Athletes should avoid chronic dehydration especially during warm weather and/or during periods of heavier training efforts. Healthy, well hydrated skin will tolerate more stress before breaking down and developing a friction blister.

By Rose Nyenhuis, AFAA Certified Personal Trainer

Runners are known to be loyal to their sport, even to a fault. While loyalty is regarded as a great virtue in life, a little less of it may be beneficial with running. This is where cross-training comes in to keep balance. Cross-training can be described as other forms of exercise besides the activity or sport you participate in, which in this case would be running.
There are numerous benefits to cross-training. One of the most important benefits would be injury prevention. Overuse injuries are very common with runners. These injuries can occur due to several factors. Muscular imbalance, such as tight hamstrings and weak quadriceps, is a factor that can be prevented with cross-training. Walking, cycling, swimming, elliptical machines, etc. promote muscle balance with less stress on your joints, connective tissues, and muscles.

Cross-training can help you achieve greater running fitness. It can increase your efficiency, endurance and power. A great way to cross-train for these benefits would be strength training. A strong upper body can consume and utilize oxygen more efficiently, thus allowing you to run faster with less effort. Conditioned muscles in the lower body can help propel your body faster uphill and absorb the impact that comes from pounding the pavement. Yoga and Pilates are excellent choices to help with strength and flexibility.

Cross-training gives your body a greater chance of staying healthy while becoming a stronger and more efficient runner. You can handle a higher workload with less risk of injury. Now when you see a cross-training day on your running schedule you’ll understand a few of the reasons behind it. Whatever you chose to do, enjoy the workout!

By Dale Brink, D.P.M., F.A.C.F.A.S.

Bill Bowerman, in his coaching days at University of Oregon, would say “Run Tall”. This sums up the style of many of the recent and current greats in long distance running. You should run standing up fairly straight, not leaning forward, twisted to one side, or tilting backwards. You should be looking ahead at where you are going, no staring at your feet or the ground.

Starting with the foot: Where should you contact?
Studies have shown that good long distance runners usually contact with the midfoot. Slower runners contact between the midfoot and the heel, faster runners a bit further forward. While there may be exceptions to the rule, this is a good way for most beginning and intermediate runners to start out. It allows for better shock absorption, less stress on the calf muscle and Achilles tendon, and better rolling forward onto the next stride. Your muscles will then be used in a manner that is similar to how you walk.

Hips & Head:
A line from your head through your hips should end up at your foot. Keep the head fairly straight and look ahead. Turns to the side should be done carefully and usually from the neck up to avoid twisting your body and making you unstable in your forward progression.

Arm Carriage:
First, and most importantly, don’t tense up and carry your arms stiffly with your hands balled up into a fist and your elbows completely bent. Relax. Carry your arms at your side somewhere between your waist and your chest. Make sure they are not too high or too low. One arm swings forward while the other one goes backwards. This occurs opposite to the foot and leg motion.

Knees:
The knees do not have to come up very high for long distance runners. Only sprinters or those chugging up a hill have to lift their legs high.

Stride Length:
One of the biggest problems of form in long distance running is overstriding. Make sure that you don’t do this, it can lead to a host of problems including Achilles tendonitis, ITB pain, and illiopsoas muscle pain.

Breathing:
While some like to tell you how to count your breathing in seconds both in and out, we will just tell you to keep breathing, deep and regular. In most cases your breathing will take care of itself, as you run faster, you’ll breathe faster.

by Dale Brink, D.P.M., F.A.C.F.A.S.

Before beginning an exercise regime, proper stretching is essential. If muscles are properly warmed up, the strain on muscles, tendons, and joints is reduced.

Before stretching warm up with a 10 minute walk or slow jog. You may then stop and gently stretch. Stretching exercises should take 5-10 minutes, and ought to be conducted in a stretch/hold/relax pattern without any bouncing or pulling. It is important to stretch the proper muscles in the back of the leg and thigh (posterior), and do not to forget about the anterior muscles.

Here are some basic stretches that you may want to do before and after your run/walk.

Wall Push-Up: This stretches the Achilles and calf muscles one leg at a time. Stand with the rear foot approximately two to three feet from the wall. The rear leg should be straight, the front leg is bent and your hands should touch the wall. Feet point straight ahead, heels are on the ground. Hold for ten seconds, switch legs, repeat ten times.

Knee Clasp: Lie on a firm surface. A carpeted floor or grass is best. Bring both knees to your chest. Hold for ten seconds. Repeat five times. This stretches the hamstrings and lower back.

Hamstring Stretch: Straighten one leg, place it with the knee locked on a foot stool. Bend your body and bring your head towards the leg. Hold this position for ten seconds. Switch sides, repeat ten times.

Information based on a document produced in cooperation with the American Podiatric Medical Association.

By Rose Nyenhuis, AFAA Certified Personal Trainer

Choosing the proper pair of running shoes is one of the most important steps in making the Chicago Rock n’ Roll Half Marathon an attainable goal. We were all created unique and that means there is no “best” shoe for all runners/walkers. Selecting the correct shoe involves analyzing the walker/runner’s biomechanics, determining the correct size and the goals that need to be met. Using that information will then narrow the choices of shoes to an appropriate few.

Feet come in all different shapes and sizes. Arches can be either high or low and this will affect what the foot does during a stride. Some feet roll inward excessively after hitting the ground. This is known as overpronation and is common for those with low arches. There are running shoes made specifically to help compensate for this biomechanical action. Other feet roll outward and a different type of shoe would be needed for this action.

Assessment by specialized running store consultants can help a walker/runner in making the best shoe choice based on the individual’s needs. Keep in mind that the best time to make a shoe purchase would be at the end of the day or after a training walk/run. The foot is at its largest then so a correct fit is attained. Running shoes should be changed every 300-500 miles so that proper stability, cushioning and protection can be provided to the walker/runner. A “packed out” running shoe cannot offer these benefits and therefore injury is being risked.

TEAM RWANDA recommends two running stores:

Fleet Feet
635 East US 30
Schererville, IN 46375
219.864.1000
www.fleetfeetschererville.com

*Mention that you are part of TEAM RWANDA and at the end of the summer the store will donate a portion of all TEAM RWANDA sales back to the project.

Running for Kicks
7158 West 127th Street
Palos Heights, IL 60463
708.448.9200
www.runningforkicks.com

*Mention that you are part of Team World Vision, TEAM RWANDA and you will receive a 10% discount on your purchase.