All About Fat: The Good and the Bad

“Fat” isn’t always a bad word. There are certain fats that are actually good for your diet. All fats are not equal. In fact, there are several types of fats that may actually be good for your diet in addition to the other types that should be avoided. Before cutting all fats out of your…

5 Simple Changes to Help You Lose Weight

Are you struggling to lose weight? Try these tips for simple lifestyle changes that will help you lose weight and keep it off.  Making the decision to lose weight is a big first step towards a healthier life. Instead of approaching your weight loss as a temporary diet that will be over when you reach…

Change Your Attitude for Weight Loss Success

Some people simply aren’t successful when it comes to dieting, and the reason why can often be traced to their frame of mind when they begin the process. In short, you need to be prepared to succeed. Let’s face it: losing weight is challenging right out of the gate. Having a bad attitude is only…

Runner Series Drawing Winner

We want to thank all the runners that attended our eight-week Optimal Performance Series. Hopefully you gained some tidbits of knowledge that will keep you healthy, or if injured, speed your recovery. We would like you to think of Mercy Sports Medicine as a source for information and assistance when you need help with your…

Fueling for Endurance

Fueling for endurance3.27.2012 View more presentations from knightrunner  …

Tune-ups

We’re three months out from the big day – the Canton Marathon – or whatever race distance you have hopefully chosen. It will be a great event, so hopefully your training is moving you in the right direction for that end goal. To get ready for this race, or any race for that matter, you…

Optimal Performance Series

Reminder, starting Tuesday, March 6, Mercy Sports Medicine will host a new series of educational presentations on a variety of topics to help you get ready for the upcoming Canton marathon, half marathon or any other racing goals. Attend these free programs where experts will discuss: Functional Movement Screening Tuesday, March 6 Training Plan Basics…

Active Stretching

I came across an old article profiling Active Isolated Stretching (AIS) popularized by Phil Wharton. This concept basically follows four principles: 1. Isolate and stretch one muscle at a time to improve flexibility. 2. Muscles work in pairs (agonist/antagonists), while one muscle is contracting the opposite should be relaxing. Good example is quads and hamstrings:…

Olympic Fever

With the upcoming U.S. Olympic Marathon trials this Saturday, it is great to see the national interest, even with TV Network NBC broadcasting the event. If you look at most of the popular running websites, it's all the rage with conversations such as who will be the top three finishers; therefore qualifying for the London…

Foam Rolling

The benefits of a good massage are well known in the running community. According to Pam Mancini, PTA, LMT, a physical therapy assistant and licensed massage therapist at Mercy Sports Medicine, the benefits of therapeutic massage include: • Relief of muscle tension and stiffness • Faster healing of strained muscles • Reduced muscle spasms •…

Set Your Sights

I'm not a big fan of New Year's resolutions, but this time of year makes us think about setting goals in business, our personal life and hopefully running. I always ask the high school cross country team members I coach to set goals in the pre-season, so they pause and think about what they'd like…

Anticipation

You put in numerous hard workouts, keeping yourself in shape, as you try to get ready for an upcoming race. How do you know when you'll see the results of those hard workouts? What is the magical mix of workouts and rest that result in that PR? It really is a balancing act, like stated…

Spread the Wealth

As you prepare for upcoming training and racing, sometimes it's tough trying to get a proper mix of hard, medium and easy runs in your schedule. We get locked into work weeks, being on a seven day cycle, and feel that's how our training schedule should lay out as well. But actually it is very…

Snowflakes

Well, I saw it today…the dreaded "white stuff" – snow. I guess we must admit that winter is coming and get prepared. Winter is a great time to incorporate cross training. It allows your main running muscles to get a little break while other muscle groups build. Here's some alternatives to consider: 1. Swimming/pool running: Obviously…

Treadmill Running

As Mother Nature begins her winter season havoc, training outdoors can becomes a challenge. That coupled with the time change, getting dark at 5 p.m., really stinks! Many purists wouldn't think of running on a treadmill, but I'd like to offer some thoughts as to how it can compliment your training and possibly avoid the…

Fueling for Exercise

When and what to eat Whether you are new to running or a seasoned marathon runner, what you eat and when you eat can affect your performance and the way you feel during exercise. It is all about timing   Eating a large meal before you exercise may make you feel sluggish and cause cramping,…

Managing Training and Workouts

Stay Cool   Get in shape and acclimate. Dress for the weather. Layer to allow for changing conditions. Know the warning signs of dehydration and heat illness Don’t rely on thirst to drink Drink on schedule Favor sports drinks for workouts longer than 90 minutes or on very hot days Monitor body weight Watch urine…

Could Your Shoes be Contributing to Injuries?

Glance around any race you will see a wide variety of runners' shoes. Some will be old and worn, while others look like they are straight out of the box. Some runners will boast about wearing the same shoes since seventh grade, while others are waiting in line at the store the day a new…

Mercy Sponsors Canton Marathon Training Program

Mercy Medical Center Canton Marathon Running Club kicked off its official training program on Saturday, Oct. 1 at the Pro Football Hall of Fame. The program is for runners and walkers of all abilities to train for the Canton Marathon, five-person marathon relay teams, half marathon or 10K race. The training program is free, so…

Running Injuries are a Common Occurrence

Mercy Sports Medicine is offering a free running injury check-up from noon to 1 p.m. on the second Friday of each month and from 5–6 p.m. on the third Tuesday of each month at Mercy Health Center of North Canton. Mercy Sports Medicine professionals will review your current condition and make recommendations. No appointment is…

Q&A: Canton Marathon Preparation

Question: Do I need to run twice a day to get ready for the Canton Marathon? Answer : This depends on your current weekly mileage. If you are running less than 40 miles per week, you should stick to running once a day. For example: Running six miles straight is more helpful than running three…