5 Running Tips That You Need To Know


Running is a very important exercise that has assisted many people across the world to maintain good health. For you to run well you have to eat right so that you can be able to meet you’re running dreams.  What you need to know is that running is not something easy but it is something that needs you to plan and be committed. The reason why runners need to eat right is to enable them get the required energy that can enable them run well and fast. The food that runners should eat must contain proteins because this gives them the energy that is needed so that they can run for long. These running tips are:

  • Run every day

Running everyday is very important and it has assisted many people to maintain the fitness of their bodies and to stay strong. Running everyday is not something easy but it needs commitment and dedication. Consistency in running is very important because it makes your running program successful and effective. What do you think is the importance of your daily running program? It makes it easy for your body to burn fats and any biomechanics in the body. It also makes your body ready for any challenge, whether mental or physical.

  • Give yourself a reason to run

You must have reasons why you are running so that it can be easy for you to meet your targets. The way you run matters a lot and the reason why you are running enables you to meet your objectives. When you are running or walking long distances you must know that you are doing so with a certain aim and not just for the sake.

  • Invest in comfort

 To make you’re running easy and effective, you have to invest in some crucial items and equipments. Do you know what these items and equipments are? They are simply the shoes that you use in running, the reflexive vests, the sports bra and many others.  Ensure that you buy the ones that will enable you to run comfortably and without any problem.

  • Train smart

Training smart is another way in which you make your running has a meaning to you. Do not force yourself to train because it will not have any meaning to you and that is shy it is recommended that you train when you are in good moods and when you are motivated … Read the rest

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We are almost 40 and we need to begin marathon training to do our first marathon before we are 40, so we can take it off our bucket list. But where do we begin?

What are the challenges and how to beat them?

Time, is the biggest challenge in almost everything we set off to do. We never seem to have enough time to do anything, so we need to be determined and really want this. The key to marathon training is the following:

  • Set up a reasonable schedule that will improve your performance and reduce risk of injury. One of the biggest mistakes in marathon training is trying to do everything at once and injuring yourself in the meantime.
  • Set up a baseline, work up gradually to the mileage you want to run, normally the ideal routine is 3 months before, begin running a couple miles and add 10% more weekly. This way you avoid injury and aren’t watching the race from the sidelines.
  • Goals are very important, ask yourself what are your goals with running this marathon. The motives behind you wanting to do this marathon will help you stick to your tight schedule.
  • Get your loved ones involved, time spent with them is precious and we don’t want them to feel neglected during this period of marathon training, so either have them run with you or ride along on their bicycle, making sure if you are running at night that you all wear your reflective vest to avoid a car accident. Find out more in this site : – http://flexactivesports.com/

What does a reasonable preparation plan involve?

It involves good planning, many decide to hire a personal trainer to help them prep for the marathon, but if that is not possible there is tons of information online to help you train. There are three aspects to take into consideration when you are marathon training:

  • Running, it has been recommended to do 3 simple runs each week, concentrating the 1st run of the week on speed and not time, it will be the shortest run of the week. 2nd run of the week will be a medium distance run, concentrating on pace and breathing, the 3rd run of the week will be the longest and you will need to pace yourself by going slower.
  • Weight lifting, strength and conditioning, twice a week has many benefits for runners, helps
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The importance of high quality Sports Injury Aids

Sports Injury Aids

In this article we will explain what are the main accessories for Sports Injury Aids, when and how to use them. Come and let´s learn why they can prevent many accidents and a lot of unnecessary pain!
This article is part of Physical Therapy Band Guide, texts that get to help you with health and injury aids.

High quality sports injury aids are indeed essential

The Sports Injury Aids like any physical activity injury aid, should be used safely, so the use of accessories during exercise is very important. When performing movements, it is possible that some parts of the body, such as wrist, is overloaded and possibly damaged. Here we will explain the main accessories and how to use them, so you can work out safely and not have to worry about any further and more serious injuries.

Physical Therapy Band

Widely used in squats, weight surveys and handstands, the Physical Therapy Band supports the handle, protects you from possible accidents and gives security to those who practice the exercise. However, exercises that require extended use of this accessory is recommended not to use the Physical Therapy Band since it can bring problems to the bloodstream. The solution then is to use stricter Physical Therapy Band specific for weight lifting exercise injuries.

Wrist Physical Band

This type of injury aid is called Wrist Physical Band and is more rigid and can be used in exercises such as weight lifting, in which the handle is used for a long time. This can be used before and after the injury has happened.


Another important part of the body to be protected during practice any exercise is the knee. Activities such as the squat, squat with one leg (pistols) and surveys can affect the health of the knee and so you will need Kneepads. Therefore, the use of this accessory is advisable and recommended when doing exercises that use this part of the body.Used in exercises that depend on the knee strength, knee supports reduce impact of physical activity and protecting the area of injury.visit full details from http://www.wikihow.com/Prevent-Injuries-While-Participating-in-Sports

Understand why kneepads are important for your health!

• Keep the area warm;
• Provide greater stability in the knee joints;
• Protect knee injuries;
• Reduce the burden on the knees.
• used for weightlifting

These types of Sports Injury Aids are recommended for those who already have some experience … Read the rest

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Choosing and Using Resistance Bands


What are resistance bands? These are latex, rubber or strips that have varying thicknesses and lengths and that have handles that are used for strength training. In sports, athletes usually strengthen their bodies by applying a force that is resistive to muscles and through this way they can do as many exercises as possible. To achieve this resistive force one has to use machines or free weights. Resistance bands are very important in marathon training because they enhance easy storage and also lead to high portability. Most of the resistance bands used today are those that are made of rubber compounds that is stretchy so that they can function effectively and efficiently. They are also not the same in terms of the resistance that they provide and in terms of design and in this way every athlete is able to get a resistance band that he or she needs. Below are tips to guide you in choosing the best resistance band.

The type of exercises that that you will use the band for

You cannot just go and buy an exercise band without even considering where you are going to use it because resistance bands are used for various uses. Are you going to use your band for strength training or as a just a supplement?  If you intend to use resistance bands in an exclusive way then you have to buy more than one. There are bands for regular exercise and those for physical therapy exercise. Most people prefer the physical therapy resistance bands because they perform a more specialized role and are also less intense as compared to any other brand. Whether one is running/walking the resistance bands play a very vital and role.

Choosing between the strip and the tube design

In case you want to buy a device that is most basic then consider buying the striped design. Why do I say so? It is simply because these bands are wide and have been cut in various lengths in order to suit the interests of the buyers or users. They are the most inexpensive as compared to others but they are effective to use. They do not have handles. On the other hand the tube designs are preferred because they are more durable and have handles. The tube bands can be of the soft foam or the hard plastic but the choice that you make mainly … Read the rest

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What is the Difference Between Running and Jogging?

Running and Jogging

The terms running and jogging have been around for ages, so what really separates the joggers from the runners? Is there a finish line to cross, or a time to beat? Does a panel of judges have to clear you as an official runner? You would be surprised.

What is the Difference Between Running and Jogging?

The Difference is…

All in your head. There is no actual difference between running and jogging, at least not technically or officially, although there does appear to be a mental difference. There appears to be a connotation surrounding jogging that makes it a less intensive form of running. Avid runners may be offended when you tell them you have seen them jogging, and joggers may be reluctant to call themselves runners. This mentality may help or hinder you in the long run, it is important to use this mindset in a way that helps with your running, and improves your self-esteem.

You Can be Whatever You Want

Since the term running carries a more committed and serious connotation with it than jogging does, it might be difficult for a beginner to call themselves a runner, even if they are clocking some serious mileage. It is important to remember that half of the battle of running is mental. Calling yourself a runner may lead to a higher level of self-respect and recognition for what you are attempting to accomplish. Don’t belittle your attempts, you are a running machine!

How to Be the Runner You Want to Be

If you are still squeamish at the thought of calling yourself a runner, think about why exactly that is. Do you feel like you don’t go out running enough? Are you using the run/walk method, and you feel like you are walking more than running? Do you not own enough flashy running gear? Do you not have the time to commit to running that you wished you did? All of these problems can be remedied. If you want to proudly call yourself a runner, it is time to start making some basic changes in your psyche. Below are several ways to get started.

● Plan to set aside a specific amount of time each day for running or exercise. Consider this time a meeting with yourself. You cannot cancel a meeting.

● Splurge a little. Go get some fun running clothes or a new pair of supportive running … Read the rest

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How to Run Safely Outside

How to Run Safely Outside

Running is a fantastic form of exercise. It increases your heart rate, works many different muscle groups, and releases plenty of endorphins. But running can be dangerous without the proper precautions. Make sure that you are running smart and safe with the following tips.

How to Run Safely Outside


The best way to be safe while running is as simple as using your common sense. This is the best and most under-utilized tool that we have. Make sure of these following things:

● Have you had proper hydration? Are you bringing water with you?
● Does someone know where you are going?
● Are you familiar with the route that you are taking?
● Are your shoes tied? Are they supportive?
● For women, is your sports bra supportive enough?
● Are you dressed well for the weather?
● Are you wearing sunscreen and chapstick?

Once you start running, make sure to be either running against traffic (so that you can see cars coming toward you) or that you are off the road. Watch for bumps and cracks in the pavement that could be hazardous, as well as branches and rocks in your path.


You will want to have a closet of bright colored clothing to wear on your runs. You may want to purchase running shoes with reflective strips. If you are a night runner, look into buying a reflective vest. You can never be too visible to the drivers on the road. It is always better to be safe rather than sorry.

Have a Running Buddy at Night

Not only will your runs be more fun with a buddy, but you will be safer running with someone by your side. You may want to look into a running group. Many different running stores host running groups that meet once a week. Research the ones in your area. Running with like-minded individuals can help you push outside of your comfort zone, and achieve new levels that you were not sure you could attain before.

Carry the Essentials

Always have identification and cash, or an ATM card with you, as well as a key to get back into your home. If possible, carry your cell phone as well, as it will have all of your emergency contacts stored in it. Some runners find a running/walking belt to be useful to store all of … Read the rest

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5 Reasons to Try the Run/Walk Method

Walk Method

Running is an excellent cardiovascular exercise, one that is good for your not only your heart and lungs, but also for your joints, muscles, bones, and mental health. Running has excellent benefits, but it can be hard to begin training when you’re a beginner. That is why the run/walk method is helpful ! Read on for 5 different reasons the run/walk method is the way to go.

5 Reasons to Try the Run/Walk Method

1. Reduced Likelihood of Injury

Running is extremely beneficial, but it also increases your risk of injury. This can lead to sprains, strains, and tears that may keep you off your feet for months, if not weeks. Overuse injuries are common among runners, but all of this can be prevented with the run/walk method, which puts significantly less stress on your muscles and joints. Running and walking utilize different muscles, roviding a well deserved break for overtired muscles.

2. Improved Race Pace

Runners who take walk breaks are able to maintain consistent race paces, which may help them to keep up a certain amount of energy throughout the entire race. These runners are better able to finish the race strong, and can even pass individuals who were running the entire race ! Short breaks during intensive running distances allows the muscles to recoup. However, since the runner never stops moving, blood flow to the extremeties remains constant, and the lactic acid build-up is easily removed from the limbs. These decreases the rate of fatigue onset, as well as muscle soreness the next day.

3. Mental Benefits

The thought of running 26 miles is daunting, at the very least. It can seem overwhelming, and put in place an unnecessary mental block. The knowledge that you can walk after a certain distance of running can decrease performance anxiety. The runner is able to break the marathon up into chunks, mentally, which gives her smaller challenges to overcome. This may even make the time go by faster.

4. Easier Next-Day Recovery

As I mentioned previously, the run/walk method can decrease the amount of muscle soreness you may experience the day after a long run. Improved blood flow moves lactic acid away from the legs, and walking breaks allow the body to recover and reoxygenate after a run. The fact that walking uses different muscle groups than running gives the body a chance to energize these muscle groups during a … Read the rest

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Marathon Training and Running Tips for Beginners

Marathon Training

Recent years have seen an increase in popularity of marathons, half-marathons, and themed runs, and thus an increase in the popularity of home marathon training programs. Below are the foremost tips and tricks for any beginner looking to kickstart their running habit and to train for their next marathon.

Marathon Training and Running Tips for Beginners

Safety First

Marathon training is no joke, it is intense preparation for an even more intense race. If you have a history of health problems, it is best to talk to your doctor before beginning any training program. Once you have been cleared for training, make sure to buy a water bottle that you are prepared to bring everywhere with you. Dehydration is extremely detrimental to a runner’s body, leading to increased soreness and risk for injury.

While you are out purchasing a water bottle, make sure to stop in a sports store for a pair of supportive running shoes. You may want to get your gait analyzed, a service that is offered at most running shoe stores. This can prevent many running related injuries down the line. Women should invest in some high quality supportive sports bras that are build for whatever size chests they have.

Both women and men should also look into purchasing running clothes made of sweat-wicking material that will help keep them cool while training. Before beginning your running program, you may want to ask a good friend or professional runner to watch how you run. They may be able to give you some helpful suggestions that will improve your form, and decrease the amount of energy you use to run. This can also help to decrease overuse injuries in the future.

Do Your Research

It is important to have a goal to work towards in your marathon training. Use a trusted search engine to look for runs near you that suit your schedule. You may want to begin training towards a 10K or 5K before a full-blown marathon. You will want to have around 6 months of running 3-4 days a week before you sign up for a full marathon. At this point your muscles, joints, and bones will have become adapted to long distance running, and the impact will not harm them to the extent that was possible when you were just starting out.

Start Your Schedule

Marathon Training

You will want to begin running 3-4 days every week. … Read the rest

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Sports Chiropractic: Sciatica

Sports Chiropractic

Sciatica is probably the most mis-diagnosed injury I see in my clinic. True sciatica is when you have severe sharp, shooting pain specifically in your sciatic nerve that radiates down the back of your thigh, into your lower leg and foot. Often numbness is present in the foot or lower leg.checkout this article for more details.

True sciatica can be caused by:

1. Pinched nerve in your back, usually a protruded or herniated disc pressing on the nerve at the nerve root.
2. Nerve tension or tightness. Nerve can become tight like muscle/fascia.
3. Nerve entrapment, typically in the gluteal region. The nerve can get entrapped in the muscle/fascia tissue causing it to be pinched and painful.

Often any type of pain in the back of the thigh is diagnosed as sciatica. SI joint pain, and trigger points in the muscles/fascia in the buttock region often radiate pain down the back of the thigh. 90% of my patients with thigh pain do not have sciatica. True sciatica is not all that common and is easy to diagnose with a couple orthopedic tests.

If you do have true sciatica, Neurodynamics or nerve flossing/sliding is the best treatment and works great. Nerve flossing/sliding hast helped over 75% of my patients with true sciatica avoid surgery. That being said, sometimes surgery cannot be avoided, as the disc protrusion/herniation has to be surgically removed.

Sports ChiropracticThe key is getting an accurate diagnosis and then applying treatment for that diagnosis. If you’re having buttock, thigh and leg pain give us a call at Denver Sports Injury Center, 720-432-4450. Dr. Hill spends a full hour with you on your first visit to insure you get an accurate diagnosis.view more detailed information at http://www.orthospinenews.com/health-fit-chiropractic-sports-medicine-named-clinical-director-for-the-nfl-combine-prep-program/

We average 3-4 visits to heal your injury so come see what Denver Sports Injury Center and sports chiropractic can do for you!

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Marathon Training for Beginners – Reach your Goal in Record Time

Marathon Training for Beginners

The 100 Day Marathon Plan is an extremely good and easy marathon training for beginners, but can also be used by frequent runners with very good success. With this sort of quality program, you will be sure to get great results if you truly do stick with it. If you do not believe me then you should simply try reading some of all the great testimonials from some of the average joes, who has performed amazingly after not that much training. Take for example the rookie runner Martin Samdal who had never run a marathon. He was able to finish in the top 550 in the New York City Marathon, and it was his first marathon ever.

The most amazing thing is quite possibly that he only used the marathon training for beginners offered by The 100 Day Marathon Plan for 12 weeks, and then had such amazing results. In the 12 weeks which he spent training for the New York City Marathon he also lost 20 pounds as an extra added bonus. Who on earth would not like to be able to finish a marathon at the crazy time 2:58:52 and still be losing lots of weight? That must be the biggest dream of lots of average americans, who just does not believe that they will ever be able to finish something as challenging as a marathon.

Simply use the forementioned program to reach your goal of running a full marathon of 26.2 miles. It is an amazing feat by any human indeed, but getting ready for it is just so much easier if you use this great and proven program. Not only will it challenge you to the fullest, but you will also be left with an amazing feeling of satisfaction when you finally do reach your goal. Not only will your goal fill you with enjoyment, but training smart should also leave you with a big smile on your face instead of having a body in pain for the next months.

Marathon Training for Beginners

Training smart instead of training hard is really the keyword when it comes to marathon training for beginners, because if you just push trough the pain and thereby ignore your body’s warning signs then it will most definitely lead to injury and only cause your more harm than good. Remember that running long distances can easily be very stressful to the body if it is … Read the rest

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