Ways to Avoid an Injury While Training

If you're looking to build up your own staying power during a workout, you can take advantage of Newby-Fraser's expert advice, too. Check out her tips for avoiding an injury during endurance training: (Paula Newby-Fraser is known as the Queen of Kona—as in, the queen of the IRONMAN World Championship in Kailua-Kona, Hawaii)

Don't Go For Both Distance and Speed Right Away

Trying to go longer and faster simultaneously is a dangerous combination, says Newby-Fraser. Nix that idea. Instead, focus first on building up your distance. "Step one is slowing down a little bit to make it sustainable," says Newby-Fraser. Once your body adapts to the distance, then you can start stepping up your pace.

Recognize Pain and Respond To It - Everyone knows that feeling of being tired and sore after a particularly long or hard workout. It's important, though, that you recognize the difference between that feeling and actual pain, says Newby-Fraser. Fatigue and   soreness should gradually get better as you go through your workout, she says. But if a muscle starts to tighten up more or hurt more, that's pain—and that's when you need to stop.

"There's no glory in pushing through," says Newby-Fraser. At that point, try spending a couple of days on the elliptical rather than running on the road, or head to the pool instead of getting on the bike. It's tough to swallow sitting out of an activity you love especially if you're on a program for a race—but, as Newby-Fraser puts it, it's better to back off for a few days than to do damage that can keep you from making it to the starting line at all.

Never Skip Warm-Ups - So you want to hit a nine-minute-mile pace or get your heart rate to 145? Great. But you must ease into it. Give your muscles, heart, and body some time to warm up, recommends Newby-Fraser—especially if you're in the middle of endurance training and your muscles are already tired. "If you can finish your workout strong, it's better than having struggled through the whole thing because you pushed it too hard in the beginning," says Newby-Fraser.

Trust Your Body More Than the Program You're On - If you're training for a race by following a program, listen up: Even if your program dictates a certain distance, speed, or heart rate for the day's workout, make sure you're checking in with yourself and confirming that your body can handle it, says Newby-Fraser. "The most difficult part of training for something is looking at the objective outline on a piece of paper and then subjectively trying to execute it," she says. No matter how much you may feel like following the program's instructions to the letter, how your body feels should be the ultimate deciding factor in how closely you stick to it.

Your Training Doesn't End When Your Workout Does

Your nutrition—especially post-workout—will have a huge impact on how you're feeling from one day to the next, says Newby-Fraser. So make sure you consider hydration and nutrition part of your training, too. If you feel awful a couple of hours after a workout or you're totally drained the next day, it could be a sign that you need to up your electrolyte, fluid, and protein intake directly following your workout, says Newby-Fraser. (Adopted From http://www.womenshealthmag.com/fitness/)

Tips for Swimming Lessons

Before your child can join in the fun with family and friends pool side, she may need extra help learning to feel comfortable in the water. Experts recommend that it's important for school-age kids to know how to swim for safety reasons. Plus, the older a kid gets, the harder it can be for her to shake memories of feeling apprehensive at the pool. "Kids this age have the ability to listen and follow directions, so working with a skilled instructor -- or a patient parent -- can really increase a child's confidence in the water," says Lana Whitehead, founder of SwimKids USA, in Phoenix.

Your child can have real fears about buoyancy and breathing, so it's crucial to take a gradual and loving approach. "He   can begin by sitting on the edge of the pool with his feet dangling in," suggests Whitehead. Soon, he'll want to get into the water where he can stand. Next, gradually trickle some water over him, and encourage him to submerge his face. Then it's on to blowing bubbles. "Get in close with him and do big inhales and exhales at the surface of the water," suggests Whitehead. Practice these skills in the bathtub.

Take the Plunge - Inevitably, some kids will cry about going in the water even after weeks of sitting poolside. "It's hard for parents to see their child work through that kind of fear," explains Emmalee Morse, an aquatics supervisor for Eau Claire, Wisconsin. Go ahead and carry your child into shallow water -- even if she's kicking and screaming. Hold her in front of you with your arms around her. Take a toy with you, sing songs, and do anything you can to distract her and help her feel safe, Morse says.

Forget the Floaties - You may have bought your child floaties (also called water wings) for his arms to make him feel more comfortable, but experts advise against them. Not only can they give him a false sense of security, but they discourage proper form because they force his body to be vertical instead of horizontal in the water. If your child is used to floaties, taking them away might be tough. "Let him know that he's only allowed to sit on the pool steps and watch until he learns to swim without them," Whitehead says. Once he knows how to swim on his own, he can use blow-up rings or pool noodles for fun.

Learn the Basics - You can either teach your kid yourself or hire a swim instructor. "In   lessons, kids focus on proper technique, and then Mom and Dad can focus on play," Morse says. If you pay for instruction, make sure there is a lifeguard on duty as well as safety     equipment like a reaching pole and a ring buoy. Look for a swimming teacher who is certified by the Red Cross or another reputable program and is also trained in CPR. If you decide to teach your child yourself, keep the lesson time short. Matt Giovanisci, creator of Learn2Swim.org, reminds parents to make safety the top priority: If your child can't swim  the length of the pool -- called the deep-water test -- you should be within arm's reach of  him at all times. (Adopted from http://www.parents.com/kids)