Surviving the Holidays: A Nutritional Guide

Surviving the Holidays: A Nutritional Guide

Did you know that the average weight gain for each American just between Thanksgiving and Christmas is 7-10 pounds? There is no doubt that this can be attributed to the fact that the average Thanksgiving Dinner contains 3,000 to 4,000 calories and over 200 grams of fat and that the traditional Egg Nog holiday staple has about 350 calories, almost 20 grams of fat, and over 20 grams of sugar in just one 8-ounce glass.

Now is the time to determine what it is about the season that makes it so special to you and your family. Become conscious of what are the most important parts of the season, and let them shine when they happen!

What's the Deal with Stretching?

What's the Deal with Stretching?

Over the years the philosophy and science regarding stretching has changed dramatically. First, experts said to stretch before exercise; and when you stretch, you should “bounce” or perform a ballistic stretch. Then, they found that ballistic stretching caused injuries to cold muscles, so they decided that it was still important to stretch before exercise– but, stretches should be static, so no bouncing.

The Benefits of Functional Training

The Benefits of Functional Training

I recently read an article posted by a company that sells diet and supplement shakes as well as a training system that is largely based on weight lifting to help people lose weight and achieve a “better looking physique”. The article claimed that “not all exercise will be effective at changing your body to make you look like a fit person.” It claims that the only way to achieve “looking fit” is to do lots of weight training with simple movements repeated again and again.

OnTrack Stories: Meghan Lout

OnTrack Stories: Meghan Lout

I was introduced to OnTrack coaching and physical therapy after having two years of chronic hip pain and life-long foot problems that at least six podiatrists were unable to resolve. I doubted myself, my running capabilities, and whether I would ever enjoy a pain-free life more and more with each failed attempt to resolve the pain.

OnTrack Stories: Pat Driscol

OnTrack Stories: Pat Driscol

I’ve been with OnTrack since 2011. The teamwork with my coach, Kelly, has been amazing! Together, we have surpassed PRs in 5k, 10k and 13.1 that I set 20 years ago. She has brought me from 23rd at Duathlon Age Group World Championships to 4th. At OnTrack, the coaches and athletes are a team that work together, constantly communicate, and show that there are no limits!         

OnTrack Stories: Diane Olechna

OnTrack Stories: Diane Olechna

In April 2014, I decided that I wanted to run in the October 12, 2014 Chicago Marathon. I had not run with any consistency for over six years when I first met with Kim. She first assessed my level of fitness, then developed an individualized running plan that would take me to the starting line at Chicago and across finish 22 weeks later. It is not an understatement to state that I would not have been able to complete the Chicago Marathon without Kim.

Shin Splints

Shin Splints

Shin splints are a common injury characterized by pain along the inside or outside of the shin bone (tibia). The medical term for pain along the inside of the tibia is periostiitis (inflammation of the periosteum) or posterior tibialis tendonitis (inflammation of the posterior tibialis tendon). The periosteum is a sheath of tissue that connects the muscles of the calf to the tibia. The posterior tibialis is a muscle that runs along the tibia deep to the calf muscles and attaches to the inside aspect of the foot and is partially responsible for maintaining the arch of the foot.

Barefoot Running

Barefoot Running

The topic of barefoot running has become increasingly popular in the past year. Christopher McDougal’s book Born to Run seems to have a lot to do with it. This book unearths an entire culture of barefoot runners (an indigenous population in Mexico that still exists) and includes pages of anecdotal evidence in favor of barefoot running as well as a little bit of science to back it up.

Why We Get Injured

Why We Get Injured

Many common injuries are preventable. Most injuries fall into two categories: traumatic injuries and overuse injuries. 

Traumatic injuries are injuries that occur suddenly like getting hit at the side of the knee in football or getting slide tackled in soccer. Some of these injuries are not avoidable, but the likelihood of them can be reduced through proper strength and conditioning. The stronger the muscles around a joint, the more likely you will be able to protect the joint in adverse situations.

How Working a Desk Job May Affect Your Running

How Working a Desk Job May Affect Your Running

Sitting and running in the same topic—how can a connection be made between the two? 

Unfortunately, a connection exists, and it’s not a positive one. In fact, sitting is now viewed as a larger problem than once thought, not just for running but for a person’s general health. Many of the metabolic disorders such as diabetes, heart disease, and obesity have been linked to prolonged sitting. Even if you workout an hour every day, it’s not enough to counteract the effects of prolonged sitting. 

Knee Pain: A Muscle Imbalance or Something More Serious

Knee Pain: A Muscle Imbalance or Something More Serious

Just about every one who runs has experienced knee pain at one time or another. Whether it’s a mild discomfort, tolerable tightness, or a debilitating sharp pain that side-lines your training, knee pain is frustrating to deal with. This article covers some of the reasons knee pain occurs and some options for correcting the problem.