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  • Man and woman arrested for making meth with babies in the house

    Man and woman arrested for making meth with babies in the house

    Tuesday, July 29 2014 8:37 PM EDT2014-07-30 00:37:47 GMT
    Deputies with the Mercer County Sheriff's Department arrested two people Monday night, when it was discovered they were making meth with 2 babies in the house. Deputy Horn told us the children are 7 and 18 months old.
    Deputies with the Mercer County Sheriff's Department arrested two people Monday night, when it was discovered they were making meth with 2 babies in the house. Deputy Horn told us the children are 7 and 18 months old.
  • How long should delays last as the Northbound lanes close at the East River Mountain Tunnel?

    How long should delays last as the Northbound lanes close at the East River Mountain Tunnel?

    Tuesday, July 29 2014 7:19 PM EDT2014-07-29 23:19:48 GMT
    Officials warn drivers to expect heavy delays Tuesday night and Wednesday night as the Northbound lanes of I-77 at the East River Mountain Tunnel close down for repairs.
    Officials warn drivers to expect heavy delays Tuesday night and Wednesday night as the Northbound lanes of I-77 at the East River Mountain Tunnel close down for repairs.
  • Will parking be an issue for Saints fans as the State Fair of West Virginia comes to town?

    Will parking be an issue for Saints fans as the State Fair of West Virginia comes to town?

    Tuesday, July 29 2014 7:19 PM EDT2014-07-29 23:19:19 GMT
    Local New Orleans Saints fans continue to watch and enjoy their beloved team as they continue to practice in our area. But as the State Fair of West Virginia grows closer and closer, some are concerned if parking will soon be an issue.
    Local New Orleans Saints fans continue to watch and enjoy their beloved team as they continue to practice in our area. But as the State Fair of West Virginia grows closer and closer, some are concerned if parking will soon be an issue.
  • ColumnsMore>>

  • When you think you know everything, check online

    When you think you know everything, check online

    Wednesday, July 30 2014 6:00 AM EDT2014-07-30 10:00:22 GMT
    So, I’m strolling down Capitol Street in Charleston, taking in the joyous FestivALL celebration when I notice a pair of young boys smirking at my T-shirt.
    So, I’m strolling down Capitol Street in Charleston, taking in the joyous FestivALL celebration when I notice a pair of young boys smirking at my T-shirt.
  • Solving those devil-dog, double-word problems

    Solving those devil-dog, double-word problems

    Tuesday, July 29 2014 6:00 AM EDT2014-07-29 10:00:23 GMT
    Let’s play a word game. You will find the answers at the end, but if you cheat when playing Scrabble (as I do), you might cheat now. Of course, then, you would miss the fun of playing.
    Let’s play a word game. You will find the answers at the end, but if you cheat when playing Scrabble (as I do), you might cheat now. Of course, then, you would miss the fun of playing.
  • When not to resist the temptation of a ‘do not touch’ warning

    When not to resist the temptation of a ‘do not touch’ warning

    Monday, July 28 2014 6:00 AM EDT2014-07-28 10:00:27 GMT
    There is a button on my computer that the salesman told me never to push. It is there to “revert back to factory settings.”
    There is a button on my computer that the salesman told me never to push. It is there to “revert back to factory settings.”

Cindy Boggs is an American Council on Exercise-certified fitness professional, corporate wellness presenter and author of the award winning book, CindySays… "You Can Find Health in Your Hectic World." Her web site is www.cindysays.com.

You've just finished your run and you feel great about your effort — time to check that box and call it a day. But wait — are you checking that box before you include a cool-down? If so, you may be short-cutting in a way that can sabotage your fitness progress. A cool-down is essential and offers many benefits. Let's say your routine is to run for 45 minutes before or after work. If all you have is 45 minutes, consider reserving at least 5 minutes to slow your pace but keep your body moving.

Why not just stop?

Stopping activity abruptly is hard on your body, and what you do in the minutes post workout has a direct effect on muscle soreness, muscle strength and your ability to progress physically. As you run, your heart beats fast and is pumping a large volume of blood throughout your body. If you stop and no longer move your muscles, it is difficult for the blood to circulate back to your heart. This causes the blood to pool in your extremities, which in the short term can cause dizziness and in the long term can inhibit muscle recovery. Dedicating the last few minutes to slowing your body down gradually are invaluable if you want your hard work to pay off.

After the run

Once you've completed your run (and this applies to walking or any aerobic activity) instead of stopping, it's important to spend about five minutes continuing to move at a slowed pace. Decreasing the demand on your heart incrementally returns it to a resting state in a safe way. Once this is done, it's time to stretch. Many still buy into the misconception that they must stretch before they begin exercising; however, because your muscles have not been warmed-up, they cannot properly stretch. In fact, studies show that trying to stretch cold muscles can actually be detrimental and potentially injurious. Optimally, if you are going for a run, you should begin gradually, and this readies your muscles, joints and cardiovascular system to prepare for the challenge ahead. Some avid runners will warm up for five to seven minutes and then do gentle leg stretches, but deeper stretches should be reserved until after your workout. This will facilitate your recovery process and decrease muscle soreness.

Refuel

Avoiding dehydration, especially in hot weather, is about being fully hydrated before you begin any type of physical activity and then rehydrating post-workout. If you're exercising intensely for at least an hour, you probably need to drink more than just water — such as a recovery drink — to replenish the fluids lost within 30 minutes.