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Newsletter Archives: February 1999 Our ancient ancestors designed us to be runners and walkers. When we do so, we go back to our roots and feel a great sense of fulfillment. Running is one of life's best opportunities to develop patience. We know that our attitude toward running is balanced when we are able to hold our ego in check and appreciate the little things about our run and enjoy them: the way our legs feel as we lightly push up a neighborhood hill, the unique glow of the sun at its rising or setting, or the subtle but powerful joy that lingers after most of our runs. But the good feelings could continue after every run. Too often, we rush from work to run to something else without spending the few seconds that could cast a good feeling over the rest of our day. When patience is not applied to time goals, speed sessions, marathon programs, etc., injuries often follow. Even one extra day of slow running between races or speed sessions can reduce aches and pains, often avoiding a 2-8 week vacation from running for healing purposes. Patience is most difficult to muster at the beginning of races, especially long ones. The energy of fellow runners and the perceived excitement can pull you out too fast, while feeling slow. Even 10 seconds too fast at the beginning of a race can often mean a slowdown of a minute a mile at the end. After a long layoff, say, after an injury or a bad winter, an extra dose of patience can mean the difference between a good season and a frustrating one. The early exuberance of fitness returning to a couch potato body can be intoxicating enough to push you beyond your current limits. The mind (and the ego) remembers what you were doing at your peak conditioning‹and your body does not. So take a little extra time to appreciate slowness. After all, what is an extra 5-10 minutesŠin the cosmos? 
Stress Relief for the 21st Century For thousands of years, our ancestors ensured their survival, gathered food, communicated, traveled and visited one another by walking and running. Today, when we use walking or running as an exercise option, it can produce a never-ending series of reward mechanisms for us. Walking or running won't stop you from turning 30, 50 or 70, but it can help you look and feel better than you would if you didn't exercise. For years studies have told us about the many health benefits such as lowering blood pressure, reducing body fat, increasing oxygen intake and cardiovascular endurance, toning leg and buttock muscles and improving sleep quality. Other benefits include: Walking can remind us of times of peace and free time, a precious gift in our present fast-paced lives. Walking and running wake up your senses. It can put you in an outside environment that you may have lost sight of: the world around you, the cityscape, changes in your neighborhood, fresh air, sun and seasonal changes. Taking the time out to make walking or running part of your regular schedule can also relieve stress by turning your mind to thoughts besides society and any problems that may cause you anxiety or tension. Walking and running can lift you mentally because you have accomplished something for yourself. Regular walk/runs of 30 minutes or more can improve your mental attitude, provide a sense of well-being, self-pride and a sense of control over your life. It has been said that too often we look at exercise as a chore that has to be done because we feel we are too busy to make the time. But isn't time also good health? If you regularly set aside time to improve the health of your life, chances are that you'll have more time to live your life! The iliotibial band is a thick, strong tendon on the outside of the knee, which combines with the collateral ligament and a muscle called the biceps femoris to support the knee on the outside. It rarely, if ever, gives way but can become inflamed and irritated when the foot rolls too far to the outside. Rigid-footed runners tend to move their feet forward and back, with a strong pushoff, and often have problems on the outside of the knee, including the IT Band. Causes of IT Band pain are usually associated with
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