top
Click Here to Find the Right Team Beachbody Coach for You
How To Be Fit
Family Owned and Operated Since 1995
ABOUT CONTACT SHOP
On
Facebook
On
Twitter
My
Blog
Team Howtobefit on Facebook Team Howtobefit on Twitter Team Beachbody Coach Blog
Team Beachbody Coach Rich Dafter - Coach #1393
Click here to save $12.00 on superfood Shakeology on Home Direct
Workout of the Day
Core de Force Power Sculpt with Trainers Joel Freeman and Jericho McMatthews
Stream it for FREE
BOD and Shakeology Challenge Pack - $160.00
80 Day Obsession in Beachbody On Demand
Includes 80 Day Obsession with
Autumn Calabrese
Beachbody On Demand
Streaming Workouts
Beachbody On Demand 3 Month Membership with 14 Day Free Trial
3 Month Membership with a 14 day
FREE trial
Join Team Howtobefit and save 25% on all your Beachbody
health and fitness product purchases!

Connect with a Top Team Beachbody Coach Today for Support and Accountability
Team Beachbody Coach Rich Dafter
Rich Dafter
Coach, business owner, runner, father
Team Beachbody Coach George Penn
George Penn
Coach, entrepreneur, business owner, father
Team Beachbody Coach Ayanna Penn
Ayanna Penn
Coach, entrepreneur,
mother
Team Beachbody Coach Jessica Watters
Jessica Watters
Coach, Pilates instructor, mother
Team Beachbody Coach Robert Mainor
Robert Mainor
NYPD Officer,
Coach, father
Team Beachbody Coach Alexandria Garza Escobedo
Alexandria Garza
Coach, family doctor, mother
Team Beachbody Coach Kevin Grant
Kevin Grant
Coach, business owner, entrepreneur, father
Team Beachbody Coach Edmalia Constanza
Edmalia Constanza
Coach, yoga and CIZE
instructor and mother
Team Beachbody Coach Diane Beach
Diane Beach
Coach, business owner, mother
Team Beachbody Coach Robert Mainor
Michelle Weise
Coach, business owner, mother
Join our Facebook Groups for Support and Accountability
Healthy Eating Fitness Running

Cross Training For Runners
Don't Let Cycling Increase Your Risk of Injury

from AmericanRunning.org

Cross-training can help you avoid overuse injury from running, and cycling (indoor or out) is an excellent way to cross-train. But cycling can add to injury woes if you aren't careful.

Some studies show as many as 50% to 70% of bicyclists reporting neck and back pain. Long rides can cause hand numbness and aggravate carpal tunnel syndrome.

Knee pain is a risk due to high compressive forces at the patellofemoral joint. Although most bicycle injuries are the result of trauma, bike misfit misery can cause a host of problems and proper fit can significantly reduce the incidence of pain and muscle tension.

Check pedals and cleats. Pedals that secure the feet can be a hazard even though they are important for optimum performance. If you use pedal cleats, make sure you have the best system for you; there are several types to choose from. Cleats that aren't set up right can throw off tracking in the ankles, knees, and hips. When pedal straps are too tight, you can get numb feet, or worse, not be able to bail out safely in a bike fall.

Seat height too low. Anterior knee pain (pain in the front of the knee) is usually the result of riding on a saddle set too low. Forcing greater knee flexion, there is increased stress on the back of the patella. Sometimes riders think lowering the seat will help with saddle-soreness, but choosing a gel seat or padded shorts is a better choice.

Seat height too high. This, of course, makes saddle-soreness worse and is generally uncomfortable, causing you to wobble from side to side. Even subtle distortions can add up to misery over a long ride. Overextending your legs with each pedal stroke can result in Achilles tendinitis, hamstrings problems and pain in the back of the knee, especially if your feet are fixed in cleats. Back and hip problems, as well as prostatitis can also result from having your seat too high.

Seat too far forward. Front to back seat position determines your knee position over the pedals. In an overly forward position the pelvis is distorted and there is excess strain in the low back. This is havoc for the crotch and buttocks as well.

Seat too far back. This also causes over-reaching for the pedals risking hamstring problems, low back pain, and Achilles tendinitis.

Handlebars too low. This causes excess weight bearing for your hands, arms, and shoulders causing tingling and numbness in your hands and shoulder pain. Having your handlebars high enough is especially important if you have a history of back or neck problems or you have weak or inflexible back muscles.

Handlebars too high. Handlebars that are too high can cause you to sit up too straight, causing too much downward pressure on the pedals rather than pedaling with a circular motion.

Inappropriate shoes. Bicycle shoes are stiff for a good reason. Overly soft (normal running or street shoes) can cause arch pain and plantar fasciitis (the last thing you need from your cross-training venue).

If you have any doubts, consult a professional at a topnotch cycle shop to check out your bike fit.

(Parts of this article were adapted from IDEA, The Health and Fitness Association, press release, April 2001.

Vol. 19, No. 10, Running & FitNews
© Copyright, The American Running Association.

Find It Fast
Shakeology

Beachbody Performance
3 Day Kickstart
Ultimate Reset
Daily Sunshine
Beachbody
Challenge Packs

Beachbody
Workout DVD's

Polar Heart Rate Monitors
SHAKEOLOGY
SUPERFOOD SHAKE
Superfood Packed Shakeology - Try It Risk Free
Save up to $15.00
Try Shakeology
Risk Free On Home Direct
BEACHBODY ON DEMAND
Beachbody On Demand Streaming Workouts
Stream every Beachbody workout for one year for just $99.00
BEACHBODY PERFORMANCE
Beachbody Performance
Beachbody Performance
Sports Performance
Supplements
3 DAY REFRESH
3 Day Refresh Kickstart
Quick Weight Loss
to Jump Start a New
Healthy Eating Lifestyle
POLAR HEART RATE MONITORS
Polar Heart Rate Monitors and Accessories
Best Deals on Polar
Heart Rate Monitors and
Accessories
Become a Team Beachbody Coach and Help Change People's Lives
» Stream 100's of Workouts
» Shakeology
» 3 Day Refresh
» Ultimate Reset
» This Weeks's Best Deals
» Free Personal Coaching
» Enter the Challenge
» Team Beachbody Blog
» Workout Programs
» Nutritional Supplements
» Watch Product Videos
» Weekly Meal Planner
» Team Beachbody Tutorial
HOTTEST SELLING DVDS
» YOUv2
» Core de Force
» Country Heat
» 3 Week Yoga Retreat
» 22 Minute Hard Corps
» Hammer and Chisel
» CIZE
» 21 Day Fix
» 21 Day Fix Extreme
» PiYo
» Insanity Max:30
» Body Beast
» Focus T25
» P90
» P90X3
» Insanity
» TurboFire
» 10 Minute Trainer
» P90X2
» P90X
» Asylum
» Brazil Butt Lift
FITNESS TOOLS
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator
INDEX OF RESOURCES
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
GET TO KNOW US
» About Howtobefit.com
» Contact Us

The mission of Team Beachbody is to motivate you and to educate you about health, fitness and nutrition and the benefits of maintaining a healthy lifestyle.
Click here to learn more about Team Beachbody Coach Rich Dafter.


back to top
© 2018 Howtobefit.com  -  Join for Free -  Beachbody On Demand  -  Be a Coach  -  Shop  -  Earnings Statement  -  About   -  Contact  -  Home