Running on Nothing: Best Ways to Protect Your Legs on Your Jogs

 

Running is one of the best and most effective forms of exercise, helping to burn calories, build muscle, strengthen joints, and improve mental health all at the same time. A simple one mile jog burns an average of 100 calories. Running is something most humans are able to do instinctively, with no real training or fancy equipment required. While the benefits of regular running are great, the impact does increase your potential for certain problems. There are some steps you can take to help protect your legs while out jogging.

 

Remember to Warm Up and Cool Down

Warm ups and cool down times are absolutely essential to helping keep you safe while running. Start and finish each work out with a 10-15 minute slower paced jog or fast paced walk. This gives your muscles time to loosen up and stretch out before too much is demanded of them, and relax once the workout is over.

 

Stretch

Stretching should be a vital part of your warm up and cool down routine. It is very important to take time to stretch all major muscle groups before working out to help prevent muscle strains or tears. In the event that you feel slight muscle aches and pains, try applying heat to the sore area before your workout. Remember to only stretch to where you are comfortable and hold each stretch for at least 30 seconds.

 

Ice

Many common running injuries  can start out as minor aches or inconveniences. Do not ignore them. Icing a sore area is a great way to reduce swelling and minimize injury to enable you to stay on the road to healthy running.

 

Wear Good Shoes

Good shoes may be different for everyone, but they are important for someone hoping to run regularly without injury. Take time to shop around and invest in well fitted comfortable shoes that can take you the distance. Proper fitted shoes will help prevent many common running issues such as shin splints, varicose veins, sprains, and blisters. Ivein in Provo Utah says if you already prone to these kind of veins, you should get varicose vein treatment to make sure your circulation won’t prevent you from running more.

 

Vary Your Route and Running Surface

The impact of day to day running on asphalt or pavement can cause serious strain on runner’s joints. Vary your route so you run some streets, but also gravel, grass, track, and trails. Softer surfaces tend to be easier on joints, so take a break from road running and run in the grass for a change.

 

Don’t Be Afraid to Rest

Listen to your body. If you are icing a sore knee, chances are you would benefit from a day or two break from running. Of course running for exercise will not always feel easy and pleasant, but it should not feel painful. If you have pain, it likely means an injury is on the way. Take time to rest and let your body heal.

 

Many people report that running makes them happier, healthier, and able to think more clearly. Take time to take the proper precautions, lace up a pair of well fitted shoes, do some stretching, and hit the road (or the grass beside it) for a run!

 

Categories: fitness, healing, ice, jogging, Protection, Running, stretch, Warm-Up

Gym Advice for Beginners: How to Workout and Stay Safe

You may want to get started on a wellness programme, but jumping right in without following any advice for beginners can seriously impede your progress, and potentially put your overall wellbeing at risk. Fitness expert Asha Das comments, ‘Many people have opted to go to the gym for a workout. This is an excellent way to start sweating. You have many exercise machines at your disposal and even a trainer to guide you through a schedule. But, many newcomers fail to follow fitness tips for gym beginners. Gym tips for beginners are imperative in helping you tap into your potential and make the best use of your workouts. These also ensure that you are not doing anything wrong. Simple mistakes can make serious consequences. It can also hinder your body from getting the best results from the exercise programme.’ So how do you start exercising in a safe way and get the most out of your workout?

 

1. Take Safety Precautions: According to Das, ‘The first thing to do before joining a gym is to ensure that you are able to perform these exercises. Answering the Physical Activities Readiness Questionnaire (PAR-Q) or consulting your doctor before joining the gym may help.’

 

2. Have the Right Gear: ‘The first among fitness tips for gym beginners is to have the right gear for exercise,’ says Das. ‘Wear proper training shoes and clothes for a gym workout. The wrong gear will hinder your exercise and can even cause injury.’

 

3. Talk to Your Trainer About Everything: Das points out, ‘Among gym tips for beginners, one of the most important ones is to let your trainer know of your limitations and medical conditions if any. He will then be able to arrange your training to help you without stressing your body.’

 

4. Be Consistent: ‘Be consistent with your exercises,’ Das instructs. ‘Your trips to the gym should be regular, preferably seven times a week. Consistent efforts will help you reap the benefits.’

 

5. Don’t Neglect Warm Up Exercises: ‘Many people tend to run to a machine as soon as they enter the gym and start sweating,’ says Das. ‘But this is harmful for your body. Among fitness tips for gym beginners is one to do some warming up before exercising.’

 

6. Mix Up Your Routines: Das notes, ‘We know many people who seem to be in love with the treadmill. They will stay stuck on the treadmill till they leave the gym. Mixing up your exercise routines is another among fitness tips for gym beginners.’

 

7. Keep Your Body Hydrated: ‘Among gym tips for beginners, another one is to stay hydrated,’ Das suggests. ‘You are driving your body to do a lot of unaccustomed exercises and this will cause the body to lose fluids. Keep sipping some water between exercises.’

 

8. Do Not Slouch: Das advises not slouching ‘while doing any of the exercises. Keep your body straight and look ahead and not at your feet. Relax the shoulders and take deep breaths if you find yourself slouching.’

 

9. Know When it’s Time to Stop: ‘Gym tips for beginners include knowing when to stop,’ Das warns. ‘Listen to your body for chest pains or shortness of breath during exercise. If this happens, you should stop exercising. Increase your workout length over some time.’

 

10. Don’t Forget Your Cool down Sequence: Das points out, ‘Like warm up exercises, cool down exercises are also required before you stop your workout for the day. These exercises are designed to relax and soothe your muscles after a vigorous training session.’

Categories: beginner, beginners, body, das points, exercises, fitness tips, gym beginners, gym tips, hydrate, nbsp, Tips, Warm-Up

Warm-Ups for Every Workout: Six Moves You Need to Succeed

When you say you don’t have the time, energy or inclination to take care of your wellness, it’s a self-fulfilling prophecy. If you really want to make a positive impact on your fitness and overall sense of wellbeing, you need to have a positive attitude, and take the time to do the things that matter. Even if you do manage to find time for fitness, the chances are that you don’t give your body the warm-up it needs to work at its full potential and prevent serious injuries. Luckily, we’ve got a warm-up plan designed by Men’s Health adviser Alwyn Cosgrove, C.S.C.S. which is over in minutes and gives your body everything it needs to succeed during your workout – who doesn’t have time for that? You should complete the exercises below in the order they are given, before you move on to your regular workout.

 

1. Lateral Slide: To begin this exercise, you need to stand with your feet just beyond shoulder-width apart. Cosgrove details, ‘Push your hips back, bend your knees, and lower your body until your hips are just slightly higher than your knees. Shuffle to your left by taking a big step to your left with your right foot, then following with your left foot and then one with your left foot. Slide about 10 feet, then slide back to your right. Each time you reverse directions counts as one rep. Do a total of 20 reps.’

 

2. Walking Knee Hugs: Cosgrove instructs, ‘Stand with your feet hip-width apart and your arms at your sides. Step forward with your right leg, bend your knee and lean forward slightly at your hips. Lift your left knee toward your chest, grasping it with both hands just below your knee cap. Then pull it as close to the middle of your chest as you can, while you stand up tall. That’s one rep.’ After this, you need to release your leg, take three steps forwards, raise your right knee and repeat. Continue to alternate back and forth.

 

3. Split Jacks: ‘Stand in a staggered stance, your right foot in front of your left,’ says Cosgrove. ‘Simultaneously jump back with your right foot and forward with your left as you swing your right arm forward and above your shoulder and swing your left arm back. Continue to quickly switch legs back and forth as you raise and lower your arms. Each time you switch legs counts as one rep.’ You should perform 20 reps of this exercise.

 

4. Prisoner Squat: For this move, you should perform 10 reps. Cosgrove instructs, ‘Stand with your hands behind your head, chest out, and elbows back. Keeping your torso as upright as possible, push your hips back, bend your knees, and lower your body as deep as you can. Pause, then push yourself back to the starting position. That’s one rep.’

 

5. Inchworm: Cosgrove outlines, ‘Stand tall with your legs straight and bend over and touch the floor. Keeping your legs straight, walk your hands forward. Then take tiny steps to walk your feet back toward your hands.’

 

6. Reverse Lunge With Reach Back: ‘Stand tall with your arms hanging at your sides,’ Cosgrove notes. ‘Lunge back with your right leg, lowering your body until your left knee is bent at least 90 degrees. As you lunge, reach back over your shoulders and to the left. Reverse the movement back to the starting position. That’s one rep. Complete all your reps, then switch legs and reach over your right shoulder for the same number of reps. Do 10 reps for each side.’

Categories: cosgrove instructs, instructs stand, lateral slide, left, left foot, left knee, legs straight, split jacks, stand tall, starting position, switch legs, Warm-Up

A Winter’s Trail: Why You Should Start Exercising Outside

Winter weather is hardly an incentive to get you working on your fitness levels, but wellness experts assert that getting out and active in the cold can work wonders for your wellbeing. Much in the same way that a dose of fresh air helps to clear out the cobwebs when you’ve got a headache or you’re feeling a bit groggy; exercising in the cold is a boon to your body. According to recent research published in Environmental Science & Technology, exercising outside cranks up your energy levels while decreasing your tension, frustration, and depression, and adventure-fitness consultant Sean Burch, who set a world record running a marathon at the North Pole, argues that the winter weather can intensify these effects.

 

Burch asserts, ‘The heat and humidity in the summer can drag you down and tire you faster, but cold weather is invigorating. It stimulates your senses, tunes you in to your surroundings—it makes you feel alive.’ The reason for this is biological, says Kevin Plancher, MD, head of Plancher Orthopaedics & Sports Medicine in New York City. ‘All exercise can increase your levels of those feel-good hormones, endorphins,’ Plancher explains. ‘But because your body has to work harder in the cold, your endorphin production is boosted even more, leading to a happier state of mind.’ Moreover, it’s a good idea to exposure your body to natural light, as this helps to stave off depression, which is especially prominent during the shorter, darker days. So how do you get out in the cold safely and effectively?

 

1. Map Your Route: Andrew Kastor, a running coach in Mammoth Lakes, California, notes that your first priority when planning a winter route should be making sure you’ll have a stable, safe footing. Make sure roads you run down are well-lit, so that you can spot for black ice. Tracey Martinson of Running Club North recommends choosing a loop in your area that you can repeat as many times as you want, so you’ll be close to home in case you get tired, wet or slip on the ice.

 

2. Warm Up Wisely: Olympian Jeff Galloway, co-author of A Woman’s Guide to Running, advises that you walk around or jog in place indoors for five minutes before any workout. Health and wellness writer Corinne Garcia adds, ‘When you head out, give your body time to adjust to the conditions by taking 30-second breaks every few minutes for the first 10 minutes.’

 

3. Take Cover: Garcia warns, ‘Try to avoid open roads and paths near water.’ Olympian Lindsey Anderson, assistant track and cross-country coach at Weber State University, points out, ‘Tree-lined trails and city blocks with tall buildings can help protect you from biting winds and snow flurries.’

 

4. Don’t Cool Down Too Much: ‘To avoid getting too chilled during your cool down, keep it brief,’ says Garcia. ‘Slow your pace for three to four minutes, then go inside to stretch. Take off extra layers and keep moving for another five to 10 minutes before showering.’

 

5. Start Small: Martinson asserts, ‘It’s better to underestimate your ability in the cold,’ and Burch comments that easing into cold-weather exercise can also help your airways acclimate. If you normally do four miles in the summer, start with two, and try wrapping a scarf around your nose and mouth to warm the air before you breathe it in.

 

6. Drink Plenty: Burch warns that a lot of people give little thought to staying hydrated during winter weather, as you don’t see your sweat losses as clearly as you would in the summer. However, you can still sweat just as much, if not more, as you would in hot weather, so remember to hydrate and put your bottle under your layers to help keep it from freezing.

Categories: body, exercising outside, hydration, minutes, nbsp, Warm-Up, weather, winter, Winter Weather

Race to the Top: How to Run Harder and Faster than Ever

As a runner, a lot of the advice you get revolves around increasing your fitness levels, building your endurance or taking care of your own wellbeing, but there’s more to running wellness than going far or beating your personal best. When you were at school, did you run for your health or a personal sense of achievement? Of course not – it was a race! While some people run for the love of running or beating their own personal bests, there are others for whom speed and competition are key in the enjoyment of running. If you’re one of the latter, we’ve rounded up some top tips to put a bit more fire in your running shoes:

 

1. Run the race: According to Runner and writer Dr. George Sheehan, ‘The difference between a jogger and a runner is a race-entry blank,’ so make the switch and get running!

 

2. Get Up to Speed: ‘Three half-mile repeats on the track at 5-K race pace with a short recovery jog in between shouldn’t scare anyone away – and it will improve your speed,’ notes 1972 Olympic Marathon Champion Frank Shorter.

 

3. Work on Quality: Ken Sparks, PhD, top masters marathoner, notes, ‘Quality counts, if you want to stay fast. Don’t do all your workouts in the comfort zone.’

 

4. Stay in Control: ‘Run your own race at an even pace,’ advises Marty Liquori, running commentator and former world-class miler. ‘Consider the course, the temperature, the weather, and most importantly, your current level of fitness.’

 

5. Don’t Follow the Leader: Arthur Lydiard, Olympic coach from New Zealand, warns, ‘The idea that you can’t lose contact with the leaders has cut more throats than it has saved.’

 

6. Make a Pass: ‘Passing competitors always gives you a lift,’ says Libbie Hickman, world-class marathoner. ‘It probably has a physical effect, too, because you get a surge of adrenaline.’

 

7. Move On: Steve Scott, coach and US record holder in the mile, recommends, ‘If you have a bad workout or run a bad race, allow yourself exactly one hour to stew about it – then move on.’

 

8. Patience is a Virtue: Runner, writer and coach Marc Bloom explains you should ‘expect to put in six to 10 successful track workouts before you begin to see some payoff in your races.’

 

9. Keep Your Finger on the Pulse: Dr Sheehan comments, ‘If your morning pulse rate is up 10 or more beats above your average, then you haven’t recovered from the previous day’s training. Take time off or back off until it returns to normal.’

 

10. Favour Fartlek: Mixing it up is key to getting the best results, and Bill Dellinger, former University of Oregon coach and 1964 Olympic 5000 bronze medal winner, believes Fartlek is the best way to do it. Dellinger enthuses, ‘Fartlek training can help you build strength and endurance, learn race pace, and practice race tactics all in a single workout.’

 

11. Double-Tie the Knot: ‘I double-knot my shoe laces,’ runner and coach Hal Higdon details. ‘It’s a pain untying your shoes afterwards – particularly if you get them wet – but so is stopping in the middle of a race to tie them.’

 

12. Keep the Ritual: Ted Corbitt, ultrarunner and 1952 Olympic marathoner, urges, ‘Once you find a warm-up routine that works, repeat it as habitually as possible.’ For a possible warm-up routine, Mark Plaatjes, 1993 World Championships marathon winner, recommends, ‘At most, jog easily for 15 minutes before a race. Then stretch your hamstrings, quadriceps, calves, and lower back. With about 15 minutes to go, maybe do a few strides. But no more-you’ll warm up plenty in the early going.’

Categories: Coach, nbsp, olympic, runner, Running, speed, Warm-Up, world class

Stretching Techniques To Prepare Your Body For Exercise

If you’re planning on working out, stretching is vital – it prepares your body for exercise and improves flexibility. Your muscles will feel relaxed and warmed-up once you’ve stretched properly, and this will help you to avoid any injuries. You should take at least five to ten minutes to stretch before and after a workout, so that your muscles have chance to warm up and cool down effectively. Here are some stretching techniques for your upper, middle and lower body.

Upper Body

Your chest is often overlooked in terms of stretching, but it is the core of so many exercises. Begin by standing straight, with your knees slightly bent. Place your feet hip distance apart, making sure that your toes are pointing forward. Keep your shoulders even and place your arms behind your back. Clasp your hands together, extend your arms behind your back and hold this position. You’ll feel the stretch in your chest – inhale through your nose and exhale through your mouth. Hold this stretch for 30 seconds then release.

For your triceps, begin standing up straight with your knees slightly bent. Keep your toes pointing forward and your shoulders even as you complete this stretch. Bend your right arm at elbow joint and lift your arm next to your head – position your right fingers so they touch your shoulder blade area. Place your left arm across the top of your head, and then place your left hand on the right elbow joint to support your arm. Hold this stretch for 30 seconds, then repeat on the opposite side.

To stretch your upper back area, begin in the same standing position as previously used, and extend both of your arms, forming a 90-degree angle between your arms and body. Clasp your hands together, palms facing forward, and extend your arms in front of your body – hold this position. You should feel the stretch in the upper back – inhale through your nose and exhale through your mouth, holding for 30 seconds. You can also complete this in a sitting position.

Middle Body

To stretch the abdominal area, lie on your back with your head flat against the floor. Bend your knees and place both feet on the floor, then extend your arms to the left side of the body, keeping your arms in line with your shoulders. Drop both knees to the right side of your body, so that your body forms a Z shape. Hold this for 30 seconds.

To warm up your back, stand straight with your knees slightly bent. Place your feet hip distance apart, and keep your toes pointing forward. Place your hands on your thighs and slowly arch your back, rolling your shoulders and leaning forward. Hold this C shape position for around 30 seconds. Then slowly uncurl yourself and feel the stretch in your spine.

Lower Body

Lie on your back with your head flat against the floor. Bend your knees and place both feet on the floor, then straighten your right leg and point your toes – your leg should extend about two inches from the floor. Slowly raise your right leg towards the ceiling, keeping the leg straight, until your feel the stretch in your hamstring. Hold this for 30 seconds, then repeat with your left leg.

Standing up straight, place your feet hip distance apart. With your right foot, take a large step backwards to create a lunge position. Your entire body should be in a proper alignment with your shoulders, ears and hips to form a straight line. You’ll feel a stretch in your right upper calf and lower calf. Hold this stretch for 30 seconds, then repeat on the opposite side.

Categories: elbow joint, exercise, feet hip, floor bend, head flat, hip distance, knees slightly, ll feel, Stretching, stretching techniques, toes pointing, Warm-Up

The 15-Minute Workout: What To Do When You Have No Time

Who has time to exercise these days? Sure, you’d like to lose a little weight or take care of your wellbeing a little more, but where are you going to fit in fitness? Luckily, you don’t have to spend hours at the gym or run for miles; you can do a lot with the little time you have.

 

According to Judd Handler, author of Living Healthy: 10 Steps to Looking Younger, Losing Weight and Feeling Great, ‘The best way to maximize your workout if you’re short on time is to do shorter bursts of moderate to moderately vigorous exercise. There are highly effective and relatively simple exercises you can do that will help you burn more fat than if you were to do a much longer workout, say a 60-minute jog.’ In fact, research shows that you’re likely to burn more fat by doing shorter bursts of more intense exercise. Writing in the Journal of Applied Physiology, Japanese researchers concluded, ‘[R]epeated bouts of exercise cause[d] enhanced fat metabolism compared with a single bout of prolonged exercise of equivalent total exercise duration.’

 

So what can you do to maximise your wellness benefits against the clock?

 

1. Choose the right exercises: Pick movements that will utilise as many major muscle groups as possible.

 

2. Get your heart going: With your doctor’s clearance, and with the time it takes to build to the right level of fitness, you should aim to have your heart rate a level where maintaining a conversation is slightly difficult.

 

3. Cool down properly: Let your heart rate come down until you feel almost fully recovered.

 

4. Bring everyone together: Instead of alternating cardio exercises with muscle-builders – both of which are important factors in health and weight loss – try to find activities that combine strengthening and stretching movements, as well as stimulating your cardiovascular system.

 

5. Challenge yourself: If you don’t have much time, you need to push yourself a little more than you otherwise would. However, you shouldn’t exercise until you’re completely exhausted, as that will stress your body.

 

With these top tips in mind, let’s see how you can achieve the workout you need with just 20 minutes of time. Firstly, take three to five minutes and make sure you warm-up properly. Handler advises, ‘Warm up by moving major joints around in different directions such as hip circles, arm swings, knee lifts, ballet leg swings, shoulder rotations, etc. These movements are called dynamic stretches and will help lubricate the joints better than stationary or static stretching.’ Contrary to what some contemporary studies might say, static stretching will not hinder your muscle performance. However, one study in the journal Medicine & Science in Sports & Exercise notes that this is only true if the stretches are under 60 seconds.

 

Once you’ve warmed-up, start your 15-minute workout by climbing a deep flight of stairs. Handler recommends, ‘Skip every other step and make sure you are pushing off with your entire foot and activating the buttocks and hips as you push off. If your heart is pounding at the top, rest for 30 seconds until your breathing is back to normal or almost back to normal. Perform a set of push-ups until near failure at the top of the steps (modified if necessary, for example, on the knees). Run back down the stairs. Immediately come back up.’ When you’ve mastered this activity, try sprinting up a segment of steps until your breathing is significantly laboured, pause wherever you are until you get your breath back, and keep going until you reach the top.

Categories: 15 Minutes, exercise, heart, Heart Rate, high intensity, minute workout, nbsp, shorter bursts, static stretching, time, Warm-Up, Workout