21. Sand and joint

You may want to avoid sand running when first rehabilitating knee, ankle or even back injuries because of the greater shear forces placed upon those articulations via the unstable surface of sand.

22. Macho tennis

Add regular sport specific weight training to your weekly activities and see a dramatic increase in your ground stroke and serve power, your racquet control and your cross court quickness.

23. Eye fitness

Buy only high quality sunglasses with complete UV protection, infrared protection and ideally, a wrap around design.

24. Power surge

Use rice cakes, breakfast cereals, glucose drinks, carrots, potatoes or bananas as your initial post workout recovery snack. These foods rapidly restore exercise spent nutrients. Eat a full meal, including carbs and protein, within 90 minutes for maximum nutrient uptake.

25. No cheapies

Never buy or wear cheap or inappropriate training shoes. Spend the money for quality, otherwise you may be constantly irritated or painfully aware of your mistake due to poor shoe design, inadequate durability and marginal comfort and cushioning.

26. Run before you run

One of the best ways to warm up for a foot race or a training run is to jog or run easily for 3 to 10 minutes prior to your event. This applies to everything from tennis, to golf, to weight lifting to whatever, as well. Warm up with a very easy version of your planned activity before your attack it with intensity. This is much better than stretching to warm up.

27. PMA (not PMS)

Your sports successes hinge largely on your own self talk. Use only positive images and reinforcement for your motivation and encouragement. Tell yourself, and believe that your are the best, you deserve to win, succeed, whatever, and expect to do so. It works.

28. Slower is better

Because bones and tendons adapt at a slower pace than muscle tissue, rapid increases in muscular strength can be injurious. If you are a novice weight lifter, (especially) if you are making use of specialized ergogenic aids, rehabilitating an injury, or have recently taken a break from training for a while, increase your workout loads at a slow enough rate to allow your body to grow in balance with itself.

29. What? More protein?

Reduced energy intake and heavy exercise can increase your need for protein, well above the RDA. A more athletically popular balance of nutrients (versus the recent 60-70% carbs, 12-15% protein and 30% fat macronutrient recommendations) is more like 55-60% carbs, 20-25% protein and <20% fat.

30. Asthma attack & no inhaler?

Try a couple of cups of coffee. Caffeine can ease bronchial constriction.

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