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To prevent injury and get the most out of your run, follow these tips. When starting to run, start slow and then pick up the pace. Try to choose different trails and routes. Wear clothing appropriate for the weather. Don't eat a big meal or skip warming up before you run. Don’t forget to replace your shoes when they lose traction. Don't take long strides and avoid landing on your heel.
Long-distance runners need to load up on carbs like wholegrain bread, cereal, and sweet potatoes several days ahead of the run and even on the morning of the run. Lean protein like chicken and beef should be part of your regular diet as well as post-run recovery meal. Eat berries and leafy greens to get antioxidants to fight the post-run stress. Remember to eat at the right time to ensure your fuel isn't slowing you down!
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Apple cider vinegar is one of the easiest home remedies for arthritis and joint pain. Some ways to use it are as follows: drink it with water, soak when mixed with water, mix with oils, add to cherry juice, run a bath with it, make a poultice, add honey to it, or make a tonic using peppermint tea and cinnamon. All of these could work to reduce pain and inflammation.
Chronic back pain is a common issue that affects both men and women of all ages. It can get hard to cure because of frequently circulating myths. Chronic pain will not worsen with age, needs exercise, a little bit of bed rest, and healthy food to resolve; a comfortable mattress; can be relieved only temporarily with hot/cold packs; and is usually connected to obesity but affects thin people as well.
Some skills take forever to learn, but they’re great for you in the long run. Managing your time effectively, asking for help when you need it, actively listening, empathizing with yourself and others, accepting your wrongdoings, living in the now, being consistent in everything, minding your own business, and speaking freely with and around other people can do wonders for you.
Walking and running though considered as the safest forms of physical activity, can cause some injuries. Plantar fasciitis, Achilles tendinopathy, shin splints, runner's knee, muscle pull, stress fracture, ITB syndrome, and lower back pain are some of them. When untreated, these can lead to further complications.
Running is the best answer for all your problems. It makes you stronger and makes you feel good. Running reduces the risk of developing cancer, heart diseases, and even diabetes. If you've had a stressful day, running is the best way to make you feel better, by balancing the stress hormones and the endorphins.
There are plenty of things to try if you aren't artistic. Pick something you like, practice, and the passion will come through. If you prefer being indoors, try learning a musical instrument, or pick up carpentry, or even genealogy. If you are outdoorsy, hiking and running marathons are great options.
Your resting heart rate is a basic fitness measure. If it’s between 60 and 100, your fitness level is average. You can also check your target heart rate during exercise. Each age group has a target heart rate zone, so you should aim to reach 50 to 85 percent of that number. You can also do a mile run, aiming for 10 minutes or less. A plank tests your core strength, while the sit and reach tests your flexibility.
Downward-facing dog is a full body stretch that’ll make your calves and hamstrings stronger. It’s a common position in many yoga sequences. The head-to-knee pose will also strengthen your hamstrings, preventing injuries and tightness. It’s related to the bound angle pose, which is another great pose for your thighs; it'll help you move swiftly with ease. To make your back stronger, do the pigeon and bridge poses. These positions improve posture while running.
For those of us who cannot run or choose not to run, jogging is a great way to burn calories. Slow jogging has even been seen to increase women's life expectancy by 5.6 years and men's by 6.2 years on average. But getting the pace right is key for optimal results. Avoid the temptation to break into a near run at 6 mph. Instead, aim to hit health highs by sticking to a comfortable 4–5 mph pace. Light jogging may actually be better for health than moderate or strenuous jogging.
Being nervous before an big event or during a tough situation can hamper your ability to perform well. While the best of us experience...