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By Cliff Koraska, March 31, 2011 9:48 am

As we age, our bones become weaker, and more prone to fractures and breaks. Muscles also lose their strength, which can attribute to falls resulting in broken bones and other injuries. It is important that we continue a regular exercise routine as we age, to help bones and muscles stay strong. Cardiovascular exercise is also important, to help ward off heart disease.

For an elderly individual, a workout does not need to be intense, but a simple walking program is an appropriate weight-bearing exercise to promote bone and muscle strength, as well as cardio health.

When considering an exercise routine for an older individual, it is also important to consider the terrain of the workout location. Choosing to exercise on a treadmill, is often a safer choice than walking outdoors, as falls due to tripping on uneven sidewalks, or rocky terrain are more likely outdoors.

There are 3 specific benefits of the Landice L7 treadmill in exercise for the elderly:

• VFX Shock Absorption – Landice treadmills provide a walking surface that has been deemed “softer than grass,” which is important for users suffering from arthritis, or former knee or foot-related injuries. (Read more about Landice shock absorption in this article.)
• Low Step-Up Height — Landice treadmills have a step-up height of only 7 ½ inches, making it very easy for users to get on and off the treadmill, reducing the possibility of a user tripping when getting on or off of the treadmill.
• Zero Start Speed — Landice treadmills provide a zero start speed, meaning users can access the treadmill and step onto the belt before it begins moving. This is another factor that can help reduce the risk of falls and injury for Landice users.

Please consult your physician before beginning any exercise routine.

For more information on Landice residential treadmills, visit Landice.com.

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By Cliff Koraska, March 24, 2011 4:17 pm

Many pieces of exercise equipment won’t just be found in fitness centers or home gyms, but some are also used in medical rehab clinics for patients recovering from injury, surgery or illness.

Treadmills are often used to help patients return to weight-bearing exercise after injury or surgery. They can also be used to help patients who have had neurological damage or spinal injury learn to walk again.

While Landice Rehabilitation & Wellness Treadmills are often used in training of elite athletes, our treadmills have also been used in treatment of neurological,  post-operative conditions and sports-related injury rehabilitation.

Landice Rehab Treadmills feature zero starting speed, a crucial element in any rehab treadmill. Our treadmills also come fitted with extended parallel medical handrails, VFX shock absorption system and patient-attachable safety lanyards. They are easy for patients to step onto, with a low, 7½” step-up height.

The most important factor of rehab for any patient is the ability to specify rehabilitation to each patient’s unique needs. Landice treadmills offer a variety of customized settings for speed and incline, as well as built-in programs designed to suit the user’s needs.

As rehab patients begin training on a treadmill, prevention of further injury should be a primary concern. Landice treadmills come with VFX Shock Absorption, which is designed to significantly reduce the shock of impact on the body’s muscles and joints.

Researchers at Harvard University studied the effects of stiffness of running surface on performance and concluded that a stiffness rating below 15 klbf/ft is necessary for comfort and injury prevention. Landice VFXPlus treadmills have a stiffness of 7klbf/ft — five times softer than grass.

Click here for more about the Landice VFX Shock Absorption system and to watch a video about shock absorption.

Find all the features and options of our Rehabilitation Treadmills here.

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By Landice, March 9, 2011 11:06 am

Running on the L8

Whether you refer to yourself a competitive or recreational runner, the fact of the matter is, if you’re investing time and effort into your training program, your end goal is improvement.  As a runner, improvement means being able to run faster than you have before over a given distance and/or performing at a level that you were previously unable to.  Although competitive running events are most often the best proving ground for the hard work that you lay down on a week-to-week basis, self assessment sessions can prove to be equally beneficial and are an integral means of evaluating the effectiveness of your training program.

There are a wide variety of ways to assess your body’s response to a given training progression. One of my staple, albeit very simplistic and unscientific, assessment sessions while competing as a long course triathlete, involved my favorite Sunday long run route:  A 25k (15.5 mile) run over undulating terrain.  I’d know that I was coming into “good form” when I could complete the course while running within 10% of my race day goal paces without having to push too hard to do so.  There are a variety of very controlled and precise tests that one can pay for to assess improvement as well; VO₂ max and lactate testing sessions are 2 options that come to mind.  These tests are typically executed within the confines of a laboratory setting and provide a plethora of data for the testing subject.  Unfortunately, they also come with a price tag and can be hard to access in some parts of the country.

A simple, yet very effective means of assessing your aerobic fitness on a month to month basis is by employing the “T20” test.  This test can be carried out on a flat section of road, the track or even the treadmill.  You’ll want to make sure that you’ve kept your training fairly light for the 3 – 4 days preceding the test to ensure that your system is well rested and ready to perform up to its full capacity.

The testing session involves 3 segments:

1. The warm up segment.  Approach this the same way that you would a normal track or treadmill based workout.  See my prior training tips if you are unfamiliar with proper warm up protocol.
2. The testing segment.
3. The cool down segment. Once again, employ the same cool down protocol you would upon completion of a normal track or treadmill based workout.

Equipment: You will need a heart rate monitor and stop watch.

Course & Conditions: You should strive to execute the testing session on the same course and  under similar conditions every time you employ it as air temperature, humidity levels, wind, course gradients, etc. will all have an effect on your ability to maintain a specific pace at a given heart rate/oxygen consumption rate.

Unlike a race, there is no need to run at maximal effort during the testing segment.  Upon conclusion of the warm up routine, the athlete will run for 20 minutes continuously (hence the term “T20”).  The athlete should use the first 10 minutes of the testing segment to gradually build to 85% of maximal heart rate.  In order to do so, he or she will need to gradually increase pace along the way.  If you choose to run on the track or treadmill, a safe pacing strategy would be to start off at your estimated marathon race pace and to then build by 3 – 5 seconds per mile every quarter mile/400 meters until heart rate finally reaches 85% of maximum.  Once you have attained said heart rate, maintain your pace through the end of the 20 minute segment.  Although allowing your heart rate to drift a couple of beats above 85% is just fine, try to limit it to no more than that.  Reduce pace if need-be in order to maintain the goal heart rate along the way.

Upon completion of your cool down, note the amount of distance that you traveled during the second 10 minute segment of the 20 minute run.  Denote this distance, along with the corresponding heart rate, in your training journal.  You would be wise to also denote the environmental conditions that you faced when executing the test and your degree of fatigue leading into the test (i.e. how you felt during your warm up, and during the hours preceding the testing session).

As previously mentioned, for the distance runner, one of the main objectives of one’s training program is to increase the speed at which one can run for sustained periods of time; a key ingredient in your ability to do just that is to increase your running economy.  Simply put, running economy is a measurement of the amount of oxygen your body consumes at a given speed.  Oxygen consumption rates can be correlated very closely to heart rates, as it is the blood that transfers O₂ to the working muscles; as the athlete begins to push harder, the muscles demand for O₂ increases and blood must be pumped to the musculature at a faster rate in order to deliver it.

The T20 test is a very simple and effective means of tracking your body’s response to the training load.  If your training program is an effective one, you should note an increase in pace at the same heart rate every time you execute the T20 test.  My recommendation would be to test every 6 – 8 weeks, but testing every 4^th week is also okay as long as you are not unrealistic in your expectations when it comes to self improvement (for a well trained endurance athlete, an increase of even 1 – 2% in pace per month would be considered outstanding).  If you find that your T20 pace fails to improve after 6 – 8 weeks of solid training, it’s time to re-examine your training program and identify where it’s falling short; this is where a good coach can help of course!

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By Thad McLaurin, January 11, 2011 10:25 am

While there isn’t a specific diet runners should eat, there are some great foods they should make sure they have in their diet. The list below is not a complete list, but it does provide 10 foods that runners (actually anyone) should be including in their diet to help provide the vital nutrients needed to sustain their energy levels and provide for proper tissue repair.

1. Almonds—Almonds provide about 50% of the vitamin E, 8% of the calcium, and 19% of the magnesium needed each day. Vitamin E acts as a powerful antioxidant by neutralizing free radicals in the body that cause tissue and cellular damage. Vitamin E contributes to a healthy circulatory system and aids in proper blood clotting and improves wound healing. Magnesium is important for muscle building. Nuts also help fight obesity, heart disease, muscle loss, wrinkles, cancer, and high blood pressure.
2. Oranges—Oranges are a great source of Vitamin C. One large orange contains about 163% of you recommended daily allowance of vitamin C. They’re also a great source of carbs and dietary fiber (a large orange provides 4g of fiber). Vitamin C is needed for maintaining the strength of tendons and ligaments and is also essential for the adrenaline synthesis (a hormone crucial for intense training). Vitamin C also serves as a key immune system nutrient and a potent free-radical fighter.

3. Sweet potatoes—Sweet potatoes are high in complex carbohydrates. They also contain naturally occurring sugars, protein, vitamins A, Vitamin C, iron, and calcium. The Center for Science in the Public Interest even ranked the sweet potato number one in nutrition of all vegetables.

4. Beans—Beans, beans, any kind of beans! Beans such as black beans, pinto, lentils, chickpeas, kidney beans (just to name a few) are rich in carbohydrates and a wealth of other nutrients. For example, a 1/2 cup of black beans contains 25g ofcarbs, 7 grams of protein, and 6 grams of fiber. Continue reading '10 Must Have Foods for Runners'»

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By Landice, October 1, 2010 10:29 am

by Thad McLaurin
“Runner Dude”

This quick-and-easy meal only takes a few minutes to throw together and it’s perfect to eat while training or anytime. It’s rich in carbs, protein, vitamins and other nutrients. Two of these wraps provides 40 grams of protein and only 4 grams of fat for only 487 calories!

Ingredients:

1-12 oz can of premium albacore solid white tuna

1-15 oz can of early June small peas

1-14.5 oz can of DelMonte Petite Cut Diced Tomatoes with Garlic & Olive Oil

6 whole wheat tortillas

Directions:

Open all the canned items and drain off the excess liquid. To decrease the sodium content, place the tomatoes and peas in a colander and rinse with cold water. Place the tuna into a medium-sized mixing bowl and use the end of a large spoon to break the tuna into smaller chunks. Then add the peas and tomatoes to the bowl. Gently stir the mixture as to not smash the peas. Continue reading 'Recipe for Runners: Tuna Wraps'»

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By Landice, September 23, 2010 1:05 pm

Black Bean Lasagna - Photo by Taste of Home

by Thad McLaurin
RunnerDude

I’m always on the lookout for healthy recipes. Something that’s good for my training and that the family will like too. Not always an easy task, but I hit the jackpot with a recipe for Black Bean Lasagna that I stumbled upon in the September 2010 issue of Reader’s Digestwhich they actually got from Taste of Home.

The Reader’s Digest article starts with a really amazing factoid—”You can cut your risk of heart attack by nearly 40% if you eat a 3oz serving of black beans daily.” I doubt most people are going to eat black beans everyday, but it’s enough of an eye-opener to want to add them as frequently as possible.

Actually, in my household, we eat beans (all kinds) rather frequently. Our problem is changing up the menu so we’re not always having the same old beans-n-rice dish. That’s why, this healthy version of a traditional lasagna recipe caught my eye. I made it for the family and it was a hit. Makes 12 servings so there were leftovers which were perfect for reheating for a quick lunch.

Continue reading 'Recipes for Runners: Black Bean Lasagna'»

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By Landice, March 30, 2010 10:10 am

As most of you know, I am currently out of commission with one heck of a cold. As I sit here in my apartment, I start to think about what runners can do when sickness strikes. It is one of our worst fears… You’re in the middle of a serious training program and you get sick! What do you do now? My first reaction is always this… if you’re sick, no running. Isis complains about this rule stating, “I’ll feel better if I can just exercise”. WRONG! Whenever sickness strikes, you need to rest and concentrate on getting better. While you are bedridden and camping out in sweats, I have a few ideas you might consider… Continue reading 'How to Cope When Sickness Strikes…'»