Top Running Tips To Improve Your Workout

Running – it’s something that seems so simple until you start doing it regularly and then it becomes slightly more tricky. The hardest part about running is that you need a lot of motivation and determination to keep up the pace, which some people find difficult to keep up when they’re on their own, putting one foot in front of the other time and time again. So what do you do to stay focused? You use the knowledge and wisdom of people who’ve been there and done it. Here are some of the best bits of advice from runners past and present who have battled the hardest parts of their own running workouts to provide worthy advice.

Aim for the minimum, then improve on it

Running between 8 and 15 miles each week significantly increases your aerobic capacity, meaning it has a positive effect on many of the coronary risk factors and can maintain the basic level of fitness each week. On the weeks where you’re short of time or don’t feel up to a full workout, this should be your basic level of running capability.

Be a minuteman

The most common mistake that runners make is that they think in mile increments, such as one mile, two miles, etc. But if you’re beginning as a runner, you should be thinking in terms of minutes, not miles. This makes it easier to build up slowly and can improve your ability far more effectively.

Wear the right sort of shoes

Running shoes aren’t an area to skimp on if you’re planning on running regularly and far. A good pair of running shoes should last you around 400 to 500 miles, and is one of the most vital purchases you’ll make in your running career as they stave off injury, support your feet and ankles, and ensure that you’re comfortable the whole journey.

Think big every time

On the same topic as previously mentioned, you should buy all of your running shoes slightly longer and wider than your bigger foot. You should also avoid pointed shoes. This will give your feet space to move and avoid any unnecessary foot pain.

Take the ‘talk test’

This basic ‘talk test’ basically means running at a pace comfortable enough that you can talk to your training partner easily, but not so easily that could converse for a long time without any worry. You should be suitably out of breath, but not hitting your max every time.

Listen to your body around mealtimes

If you’re hungry, you should be eating. You need to give your body what it wants, and when you’re working out a lot,you’ll be in need of sustenance. So listen to your body when it’s telling you that you need more food.

In fact, listen in general…

When you’re running, you should listen to your body – this means if you’re feeling tired or the burn is creeping up on you, ignore it and keep moving. But if you’re in pain, stop immediately.

Create your own creed

Your method should be simple – run slowly, run daily, drink moderately, and don’t overdo it at mealtimes. These simple mantras will keep you on the right track, both in terms of health and in terms of your running method.

Relax on the road

When you’re running, let your jaw bone hang loose and don’t hunch your shoulders up to your ears. Shake out your hands and arms to ensure that you don’t tense up – you need to stay relaxed at all times.

Categories: basic level, body, exercise, listen, method, Running, running shoes, Shoes, talk test, time

What Everyone Should Know About Withdrawal Method

The withdrawal method, or coitus interruptus as it is properly known, is a method of contraception. A commonly understood sexual term, the name means pulling the penis out of the vagina before ejaculation, to prevent unwanted pregnancies from occurring. It has been described as easy and convenient by some, and as dangerous and unreliable by others, but what is the truth about this method, can it affect your wellness and wellbeing and, most importantly, can it lead to pregnancy?

 

The method is commonly used by people who either for philosophical or health reasons are unable to use condoms or hormonal contraception. It can also be used when someone becomes involved in sexual activity but does not have another form of contraception available. It can also be used if you are transitioning between methods of birth control.

 

The best thing about this method is that anyone can use it anywhere at any time. You don’t need any preparation and there is no financial outlay required. Also, the lack of chemicals or hormones involved in this method can be a big plus, especially for those who are averse to the idea of putting hormones into their body. There are no side effects to the method.

 

On the other hand, although fairly safe, this method is not totally infallible. Some men miscalculate when they are going to orgasm and start their ejaculation whilst still inside the vagina, before pulling out. If the female is ovulating at the time, she can then become pregnant. This method also does not protect against sexually transmitted infections and diseases.

 

In order to make sure that you are protected against unwanted pregnancies, this method should be avoided during the time of ovulation. Men should also pull out as soon as they feel that they are close to ovulating, in order to prevent accidental ejaculation.

Categories: contraception, Ejaculation, ithdrawal, method, nbsp, Sex, time, unwanted pregnancies, withdrawal method

Contraception: The Facts Everyone Should Know

Contraception should tick a lot of boxes in one go – it should be cheap, easy to use, convenient, reversible and without any side effects. Beyond anything else though, it should protect against STDs as well as pregnancy. The type of contraception you use needs to fit your lifestyle perfectly, as well as your future goals for having a family or not. There are numerous choices out there, each with their own set of pros and cons – it’s simply a matter of sifting through until you find one which best suits your needs. From barrier methods to monitoring your natural cycle, choosing the right contraception is vital for a happy and safe sex life.

 

Natural methods are popular with women who don’t want to worry about hormones disrupting their natural cycle. They can be a little cumbersome but once you get the hang of them, they can be very effective. Natural methods of contraception include the rhythm method, which requires the woman to record the length of her menstrual cycle for several months. In doing this, she can then subtract 19 days from the shortest cycle and nine from the longest – this period of time will give her her most fertile period. During this stage, if she abstains from sex, she will be able to prevent pregnancy. The Basal body temperature technique goes by the body temperature recorded with a special thermometer. A woman’s body temperature rises after ovulation, and women are advised to avoid sex for up to three days post ovulation – this method is tricky to get right and easy to fail with though. The pull-out method, often favoured by teens, is a method which involves the male withdrawing his penis just as he is about to ejaculate. There is no special device needed nor any prescription, but there is a high failure rate and the risk of STDs as well. This method isn’t recommended as a safe and effective form of contraception.

Oral contraceptives contain two hormones, oestrogen and progesterone, which regularise your periods, prevent ovarian cysts and reduce the pain and bleeding during the menstrual cycle. For many women, they are a miracle in the fight against painful periods. However, there are other side effects such as nausea or vomiting, breast tenderness and the risk of blood clots. Your GP is the best person to advise you as to whether or not the pill is the best form of contraception for you – while there are risks, they are also very efficient in protecting against pregnancy. Likewise, the contraceptive injection is very effective and can last up to two to three months. Some women find that these injections cause irregular periods, weight gain, leg cramps and depression – this is also worth discussing first with your GP. The IUD is a copper device which is fitted into the womb and creates an inhospitable environment so that a fertilised egg can’t settle and impregnate itself. They are fitted by a professional and can last up to ten years, so they’re great for women who don’t want to consider children for a long time. However, there is a risk of cramps, heavy bleeding and even infection. If you don’t want to go down the hormonal route, there is still the barrier methods. Including male and female condoms, this method protects against STDs as well as pregnancy and can be hugely effective in achieving both. It’s important to remember that no methods besides abstinence can offer 100 percent success, but the barrier method is a popular choice which many find to be effective and fits well into their lifestyle.

Categories: barrier methods, body temperature, contraception, cycle, hormones, menstrual cycle, method, natural cycle, Natural Methods, Sex, Women

Sex Toys and Toilet Seats: Which STI Myths are True?

It’s pretty amazing what you can learn these days. With a mere click of a button, you can find out about anything from micro biology to Lady Gaga, so why are we all still stuck in old wives tales and silly myths. It’s astounding to hear how many sexual health misconceptions are still flying around these days, and, by believing them, you could be putting your wellbeing at risk.

For example, some people assert that using two condoms at once is double the protection, but this is actually really unsafe as the friction this causes can cause both condoms to break. Last September, sexual health charities FPS and Brook launched a major awareness campaign We Can’t Go Backwards, warning against the “toxic mix” of circumstances combining to create a looming crisis in unplanned pregnancy, abortion and sexual health.

Unless urgent action is taken, the charities warn that sexual wellness could be at stake, especially when it comes to myths. Cuts and policy changes have meant that vital services which provide advice and information are becoming less and less available. According to FPA, almost one third of women aged 18-49 spend a mere five minutes when deciding which contraceptive method to use, even though there are 15 different types readily available and an estimated 2 million women in the UK are unhappy with the method they are using.

So which sexual health beliefs are true and which are false? Firstly, you cannot catch an STI from sitting on a toilet seat but it is possible to get an STI from oral sex and sex toys. However, using a condom on a penis or toy and a dam (very soft, thin plastic square) on the female genitals can protect against this. STIs don’t often present with symptoms and you won’t always know if you’ve got one. You should always protect yourself by always using a condom, even if both of you have HIV or another infection, and get regular screenings for STIs from your sexual health clinic.

Dr Diana Mansour, head of Sexual Health Services at Newcastle Hospitals Community Health, commented, ‘We need to further educate women about all of their contraception options and clear up any misconceptions so they can make informed decisions that are right for them.’ She added, ‘Women, along with their healthcare providers, should take into account their lifestyles when considering available birth control options.’

Sex Toys and Toilet Seats: Which STI Myths are True?

Categories: health, method, Myths, Sex Toys, sexual, sexual health, STI, Toilet Seats, Women

Researchers Call for New Method of Syphilis Screening

Treponema is the rod-like bacterium responsible for affecting your wellness with Syphilis. When you have a syphilis sore, any sexual partner who comes into direct contact with it can also contract the disease, and if you’re pregnant, the sore can also affect your baby’s wellbeing during pregnancy or birth, resulting in congenital syphilis. The disease, then, is easily transmitted and quick screening and effective treatment are key to stopping it from spreading.

As it stands, conventional laboratory-based tests are used to screen for syphilis, a disease which, according to the World Health Organisation (WHO), infects an estimated 12 million people each year around the globe. However, these screening tests can take up to three weeks to deliver results, and require chemical agents, trained staff and a continuous supply of electricity, which are not readily available in some parts of the world. Approximately 90% of those who have the disease don’t know about it, which is said to be the reason for its high prevalence worldwide, so is there a better way to screen for it?

Unlike conventional methods, rapid and POC tests can be performed on a simple finger stick sample one patient at a time, and the results can be communicated to the patient within 20 minutes. Not only does this save time, but it also helps doctors to order confirmatory tests for those who need it, and quickly flag up those patients. An international team of researchers have come to the conclusion that these tests are the way forwards in syphilis care, and have published a paper in journal PLoS One, urging the medical community to put theory into action, especially in settings where resources are limited.

According to Dr Nitika Pant Pai, the study’s senior and corresponding author, clinical researcher at the RI-MUHC and assistant professor in the Department of Medicine at McGill University, ‘There is a need to embrace rapid and POC tests for syphilis in global settings.’ She continued, ‘These tests offer the potential to expedite first line screening in settings where people have no access to a primary care physician or where laboratories take more than a week to deliver results.’ Yalda Jafari, the study’s first author and a former master’s student of Dr Pant Pai, added, ‘timely screening and treatment in first trimester is extremely important for pregnant women to prevent still births, pre-term births and mother-to-child transmission of syphilis.

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Researchers Call for New Method of Syphilis Screening

Categories: method, screening, Syphilis