How To Overcome Common Runner Problems To Make It To Race Day?
In this fitness freak world, everyone wants to get into shape. People spend a number of hours in the gym from their busy schedule but still, they do not get desired results. So, now the question is what to do and what can be a panacea or a smart workout for every part of your body?
Running, yes you heard correctly! Running is a smart way to get into the shape.
Additionally, it is beneficial for almost all the parts of the body or we can say, it is indeed a full body workout. Running is remarkable exercise by which you can get back your fitness as well as health.
The benefits of running are undeniable. Adding running in your schedule can be fruitful for you in a number of ways and before skipping running from your daily schedule always remember:
- It Improves Your Health: Running is a great way to increase your overall health. It is a full body workout and it is helpful in enhancing the overall level of your health.
- It Prevents You From Diseases: Running is extremely beneficial for women; it helps in decreasing the risk of breast cancer. Even specialists too recommend running as it helps in diabetes. It can also help in reducing the risk of having a stroke.
- It Helps You In Losing Weight: Losing weight is one of the hidden agenda for every woman. Running is one of the best functional exercises for losing or maintaining a consistent weight. It is one of the most effective exercises in order to burn your calories.
Here is how you can get rid of running problems for good:
No doubt every single thing in this universe has its pros and cons. There is no disbelief in it, that running is beneficial for people of all ages. But for people who face problems or have issues in running.
Now, the question is:
- How to tackle running problems?
- What can we do to avoid these problems?
Today, we are going to reveal 4 strategies which surely will help you in overcoming running problems.
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Hold Back & Think about The Long Distance:
You should figure out how to keep down your running. Since that is a standout among the most significant factors in marathon running. Specialists prescribe that you keep running at a separation that is longer than 800 m equally or even additional gradually. This implies pretty much that you would then be able to keep running in the second 50% of the separation either similarly quick or even somewhat quicker than in the primary half. This should be the starting point for you if you want to conquer running problems.
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Muscle Cramps Are A Serious Problem With Every Runner:
Muscle issues are not just especially painful; they can even turn you off totally. A cramp can destroy the dream for optimal performance in seconds and they are one of the main reasons why runners cannot finish the marathon. To defeat this running issue, it is critical that the marathon preparing additionally incorporates a specific quality preparing, which centers on the muscles in the middle of the body (back and stomach) and hip.
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Staying Away From Injuries Also Helps with Running Problems:
To ideally manage running issues, you should build the force and the separation equitably and gradually amid your preparation. If you already have an injury, you should treat it first and have it healed accordingly.
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Overwork Is Another Running Problem:
If you find that there might be a problem with such long distances, such as energy swings in the final lap of the race. You can overcome this problem by regularly refuelling with sports drinks during the race. Because if you drink too little, it also affects your performance. Stay fit and in good shape. In short-distance runs, losing wellness isn’t really an issue. In the marathon, be that as it may, losing fitness is a major issue particularly to manage any marathon issues. And, then the concentration ought to again be coordinated to the preparation of the body’s bio-mechanics.
Numerous sprinters see a marathon as something that exclusive the legs need to do. Each long-separate run is something that influences the entire body and not only the legs. The whole body needs to cooperate here with the goal that the legs can put forth a valiant effort.
How Can Yoga Lift Your Immune System?
Yoga is 99% practice and 1% theory. Yoga is not just turning, twisting, stretching and breathing exercise it is more than that. It’s a way of life; it transforms your body and heals your mind. Yoga is the ancient art that stimulates the body and relaxes the mind. It is also the best way to stave off regular illness and ailments.
At any given time of the day or year, our bodies are vulnerable to infection by the multitude of viruses and bacteria. They are what lead to runny noses, hacking coughs, stomach infections and severe cases of the flu. Proper hygiene and healthy eating habits can help to an extent, but yoga can truly help the body fight infection.
We will tell you why:
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It Helps To Keep the Respiratory System on Track
Colds, coughs and similar infections are caused by bacteria that badly damage the upper respiratory system. If your immune system is not strong enough to throw them off, the bacteria can penetrate into the lungs and lead to pneumonia or bronchitis. Yoga is indeed the main tools for maintaining the health of our respiratory system. What’s more? Regularly performing the breathing exercise and “asanas” conditions the respiratory tract and boosts the effectiveness of the lungs.
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It Reduces the Stress Levels Naturally
A person who’s under stress is more likely to catch a cold or a fever when viruses invade the nasal passage. Also, the stress and anxiety seems to worsen or lift the risk of infirmities such as depression, gastrointestinal problems, heart disease, diabetes, obesity, Alzheimer’s disease and asthma. To put it otherwise, yoga helps lower stress hormones and calms the nervous system, which is associated with the immune system.
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It keeps Muscles and Joints in A Great Working Order
Whatever is your age, the joint and muscular pain doesn’t seem to distinguish nowadays. A weak bone structure, lack of physical activity and deficiency of essential nutrients in the diet can aggravate the situation. Moreover, yoga helps to lubricate the joints with synovial fluid and stabilizes the muscles through strengthening exercises which in turn help eliminate the pain.
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It Ensures the Optimal Functioning Of All Organs
Office jobs that require sitting for longer hours and sedentary lifestyle mean that our organs don’t get enough or adequate amount of blood flow which in turn lead to blockages and build-up of toxins. Over time, this leads to breakdowns in the body system. If you continue yoga on a regular basis, it can stimulate the lymphatic system, to remove the toxins from the body. In fact, there are various kinds of “asanas” that ensure organs and glands receive fresh blood and are gently stimulated and massaged. The rise in the supply of oxygenated blood to organs ensures their optimal function.
Hence proved, yoga can help boost your immune system. So, try yoga and give this world some good energy. Attempt yoga to stimulate and improve the functioning of your nervous system, digestive system, circulatory and endocrine systems.
The 4 Best Forms Of Meditation
In today’s world, stress has become part and parcel of life and there is a need to find out a clear way. Here is when meditation comes to the picture. Studies suggest that meditation is the best stress buster.
Moreover, experts from various fields have developed many forms of meditation. The best part of meditation is that it suits the majority of people irrespective of their career and lifestyle.
If someone meditates regularly, he/she has a chance to improve their physical well-being and emotional health. The best part of it is that there is no firm way to do meditation which means you are free to choose the type which suits you the best.
There are fun facts about meditation you would love to know.
- Firstly in each type of meditation, there are several subtypes to discover and follow.
- Secondly, every teacher has different opinions about how frequently a person should meditate.
- Lastly, you can blend different types of approaches till you find the right one.
As we know, there are different types of meditation, and each one is as effective as the other. So, we found it crucial to list a few best forms of meditation.
Below are the four best meditation forms:
Metta Meditation:
This type of meditation is also known as Loving-kindness meditation. In this form, the motto is to cultivate the feeling of love and kindness for the humankind and even toward the source of stress.
The person practicing it takes a deep breath and concentrates their mind on the feeling of love and kindness. Moreover, they send a message of love and affection to people around them. Practitioner repeats the message many times until they feel an attitude of love and kindness.
The purpose of this form of meditation is to promote a feeling of love and compassion towards them and others. This form has been active in increasing positive emotions and reducing stress, anxiety and post-traumatic stress.
Breath Awareness Meditation:
Breath awareness meditation encourages mindful breathing. In this form of meditation, the practitioner counts the number of breath he takes. The primary motive is to focus on breathing and shutting out other thoughts.
The breath awareness motivates practitioner to be aware of their breathing. Furthermore, studies have shown that this form reduces anxiety, improves concentration and emotional flexibility.
Kundalini Yoga:
Kundalini yoga is a perfect blend of deep breathing and mantras. The practitioner usually learns from an instructor. But, there are some who can learn the poses and the mantras at home.
Kundalini yoga like other forms of yoga improves physical strength and reduces pain. It is found that it also reduces anxiety and depression. In a recent study, it is found that yoga increases energy and improve overall mental health.
Zen Meditation:
Zen meditation also referred as Zazen is a part of Buddhist practice. In this type of meditation, the practitioner performs specific steps and postures. The main goal is to find the comfortable position, focus on breathing and mindfully observe one’s thought.
This type of meditation requires more discipline in practice than others. People usually prefer it when they are seeking relaxation and a new spiritual path.
Conclusion:
Meditation has many forms, and no type is better or worse than the other. So, it depends on the practitioner as to what they are seeking from it. Follow what you feel is helping you and to know more about how to deal with stress keep reading.
Fat Burning Protein Balls
No Baking Required
These protein balls are a really yummy post workout snack, or anytime snack. Try to limit yourself to just 2 ☺
Prep time: 10 mins
Makes: 20-24 balls depending on size
Ingredients:
- 3 C. Rolled Oats
- 1 C. Whey Protein(4 scoops)
- 1 tsp. Cinnamon
- 4 Tbsp. Chia Seeds
- 1 C. Smooth, Natural Peanut Butter /Nut butter
- 6 Tbsp. Raw Unfiltered Honey
- 2/3 C. Of your favorite add in (Raisins, Chocolate Chips, Craisins, Cacau Chips )
- 2 tsp. Vanilla Extract
- 4-6 Tbsp. Water
Instructions:
- Add rolled oats, protein powder, chia seeds, and cinnamon to a large bowl.
- Add in nut butter, honey, and vanilla extract. Stir to combine.
- Add in raisins (or preferred add-in).
- Slowly add in liquid 1 Tbsp at a time to get the proper consistency. If mixture is too dry, add in more liquid but not so much that it won’t hold shape.
- Rolls into balls using hands.
- Place into container to set in fridge for at least 30 minutes.
- Store in fridge or freezer. Place two balls in a snack back to take with you for a delicious snack on the go.
Coffee Health Benefits
If you are a regular coffee drinker, you may be increasing your health in multiple ways! Several medical studies have found many benefits and minimal risks to drinking coffee daily.
According to the Mayo Clinic, the regular consumption of coffee can help reduce your risk of Parkinson’s disease, type 2 diabetes, liver disease, and liver cancer; can increase your overall lifespan and heart health; and can improve brain function (making you smarter!) while decreasing depression (making you happier!). They do caution, however, that the over consumption of coffee can increase cholesterol levels. Then again, the over consumption of anything can lead to health risks.
According to the Huffington Post, coffee is great for your health! Coffee decreases the risk of Parkinson’s disease, improves liver function, increases happiness, lowers risk of suicide, decreases risk of skin cancer, increases athletic performance (woo!), decreases risk of type 2 diabetes, keeps your brain healthier, and increases intelligence. Wow!
Webmd found a staggering number of benefits based on medical studies. Coffee was shown to help prevent type 2 diabetes, reduces the risk of heart disease and stroke, reduces the risk of Parkinson’s and Alzheimer’s disease, and helps prevent liver cancer. Some precautions they found were that the caffeine in coffee does increase blood pressure – so those with high blood pressure should limit consumption. Also, pregnant women should limit caffeine consumption to less than 200 mg per day: any more increases risk of miscarriage. In addition, the acids in coffee can increase the symptoms of heartburn. So just like everything in life: moderation is key!
So, in summary:
| Coffee Increases | Coffee Reduces |
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Bring on that morning cup of Joe! And for ways to keep your coffee healthy, read our post Keeping your Coffee Healthy. Enjoy!