One of the most frustrating things in my personal life has been difficulty sleeping. This has greatly impacted my life and disrupted my running schedule. Many days I’m just too tired to run. After spending many nights awake doing online research, I’ve learned that what I suffer from is called Insomnia. Insomnia is a disorder characterized by difficulty falling or staying asleep, waking up feeling like you didn’t get enough sleep, or waking too early and being unable to fall back asleep. My main issue is with sleep latency (the ability to fall asleep) and early morning awakenings (waking up too early and the inability to fall back asleep). Insomnia is super common and many people suffer for years, while trying various medications that are effective in the short term. The reason they are only short-term effective is that they don’t treat the underlying causes of Insomnia. Let’s discuss a few things you can do to treat your insomnia.honeymoon-sleeping-position

Wake up the same time

Many people end up sleeping in after a poor nights sleep. I get it. This seems like common sense. Why wouldn’t you? Well, you end up making your Insomnia worse by doing this. Your best bet is to get up the same time every day regardless of how you slept.

Avoid going to bed early

So, you feel sleepy at 8pm and want to seize the opportunity to actually sleep. Sounds logical at first, but this can actually keep that pesky Insomnia problem around. Avoid the urge to hop into bed early and just stay up until your normal bed time.

These tips are just the tip of the iceberg. Do some online research and you find a ton of resources, such as this great article.

Sources:

http://www.yourguidetobettersleep.com

http://www.helpguide.org/home-pages/sleep.htm

If you’ve done any running at all (whether you’re a professional athlete or a casual, recreational runner) then you know that the shoes you’re wearing can make all the difference to how you and your feet feel both during and after the run. Runners are often looking for something both comfortable as well as functional (shoes that can help improve and strengthen a running technique), but this combination can be tricky to find. Because finding the perfect pair can often be a long and confusing process, this article will explain some of the most important points to consider when purchasing a new pair of running shoes.Factory-Price-Nike-Free-5-0-V2-Women-Orange-Green-Running-Shoes-Store-3380_0

Consider Your Purpose And The Shoes’ Intended Use

Think about what you’ll be using the running shoes for, as well as how often you’ll be using them. If you’re not a professional athlete but a recreational jogger for example, you’ll probably have little use for running shoes that are especially designed for runners aiming at higher running speeds. It may also be beneficial to consider where you’ll be doing most of your running; will you be road running or are you planning on running through a forest trail, for example? There are running shoes created to suit a variety of different purposes, make sure you pick the right ones for maximum comfort and effect!

Think About Your Running Style

Your running style or pronation (as it is often referred to) depends on how your foot (specifically the ball of your foot and a small portion of your heel) rolls on the ground when you walk and run.  There are three main pronation types, neutral pronation, overpronation and under-pronation (or supination); getting acquainted with these technical terms will help you determine your pronation and which sort of running shoes you will perform best in. There are different running shoes for different pronation types, and choosing the wrong variety could make running extremely uncomfortable and could even cause various injuries.

Get Up Close And Personal With Your Feet

Similar to your pronation, the exact shape of your feet can help you determine which running shoes you are more likely to do well in – different shoe types employ different technologies for specific types of feet. There are three main types of feet: flat feet, “normal” feet, and feet with high arches.

Conduct The 360 Degrees Test

When we try on different shoes, we’re most often concerned with the length of our feet and the shoes we’re trying. While length is of course important, there are other dimensions worth considering too. How well your foot fits into the sides of the running shoes, as well as at the top of the shoes, is also a great indicator of how comfortable you’re likely to be when running. The running shoes you choose should fit well all around.

Consider Your Shopping Time

Our feet tend to swell a little bit throughout the day. Because of this, trying on a pair of running shoes in the morning will not give you an accurate picture of what the shoes will feel like later on in the day. Delay your shoe shopping until later on in the day, when your feet are at their average size to find the perfect fit.

Finding good running shoes can be a tricky business, but if you know exactly what to look for, and how to assess a pair of running shoes in consideration to your specific needs and foot shape, size and pronation, the process can be made much simpler and a whole lot more fun!

 

 

running tipsRunning is a simple, effective way to get into shape and lose weight. In fact, a proper running program will improve your cardiovascular health while only requiring comfy clothes and a good pair of shoes. You don’t need any fancy equipment or a gym membership to be a runner.

The first and best of the running tips for beginners is going to see you doctor for a check-up. This is especially true if you are out of shape and have not worked out in a while. A check-up can catch potential issues before they come up when you start your running program.

Getting Started

You will need to schedule regular times for your running that should average two to three times per week at first. Even if you cannot devote much in the way of time, it is better to be on a regular schedule than run a lot one week and then miss the next two weeks.

To avoid injury, you’ll want to start out slow at first and ease yourself into the running at a gradual pace. Be sure to warm-up with a few stretches and walk for about five minutes before you start your run. You can incorporate knee lifts, marching in place or climbing stairs as part of your warm-up routine.

Once your muscles are warm and ready to go, you can start by walking continually from 10 to 30 minutes. If you can walk at a brisk pace for 30 minutes without becoming winded or overly tired, you can then add a few minutes of running inside the 30 minutes.

Remember, the key is to build up your running time slowly on a day-to-day basis so that you do not over exert yourself. In addition, you should ignore the old adage of “no pain, no gain”. If you feel pain or discomfort when running, slow to a walk immediately until you have recovered. However, if you continue to feel such discomfort, it is advisable that you make an appointment with your doctor.

How to Run

Overlooked in many running tips for beginners is how you should run as proper form is necessary to avoid injury and get the most out of your experience.

You should run with your shoulders and arms relaxed and the elbows bent to avoid over stretching. Be sure to keep your posture straight, but comfortable so you can establish a smooth stride. Your feet should strike the ground from heel to toe. By keeping this form when you run, you’ll help avoid injury.

Cool Down

Once you have finished your run, you’ll want to cool down so that your heartbeat will get back to normal. You can walk while stretching your legs to keep the muscles from tightening up.

Recovery

During time between runs, you’ll want to focus on proper diet and nutrition. This means eating well-balanced meals and regular snacks. Getting a good balance of carbohydrates and proteins. You will also need to focus on hydration. I personally bring a bottle of water with me where ever I go. In terms of supplements a good multivitamin daily can help replace nutrients not obtained from food. You may also consider a variety of other supplements on the market.

Over time, you’ll be able to build up your running to the point where you may go beyond the initial 30 minutes. Many people will train for five or ten kilometer races by running in this manner. While you may not be able to start a marathon for a while, by establishing a running program you can build your way up over time until you reach your goal.

Sources:

http://besttestosteronepills.com/

http://www.coolrunning.com/

 

 

Healthy Eating Tips for Runners

In my first post, I discussed common running injuries. In today’s post, I discuss nutrition……

Nutrition, as far as running is concerned, can be a bit confusing. You look online and find various trends and advice. Where the heck do you start?  You know what? If we make little nutritional changes and gain a greater understanding of exactly what our systems require then we can achieve the most out of our running programs. Truth be told there are TONS of nutritional tips for runners all throughout the internet and in this short informative article we’re actually going to discuss about just a couple of them…

Carbohydrates:

The foremost of these tips for runners we’re about to discuss is with respect to carbo foodstuff. Eating tons of foods with carbohydrates for those wishing to shed a few pounds is something those folks try to avoid. However, runners really need carbs. That said, runners need a good balance of carbohydrates and protein. Carbs on their own do not provide what you need to take you though a run and the recovery period.  An excellent carb-packed dinner the night just before a competition or a super long run helps you immensely during the run, but it’s during the recuperation when healthy proteins come into play . The percentage of carbohydrates to proteins is principally based on your own body; therefore you may need to alter the proportion of carbs to protein until eventually you find the optimal amount.

Protein:

This brings us to protein. Protein is essential for the development of muscular mass as well as to repair muscles which is the main reason why it’s important to get an effective amount of carbohydrates to proteins. Muscular tissue, worn-out through intense work, which is exactly what running, is. The restoration of the muscular tissue starts the moment you stop utilizing that one muscle group. Various eating tips for runners would tell you an excellent post training protein shake will work great for this purpose and they’re actually right to a large extent. But nevertheless, having a good amount of protein already in your body as soon as you stop running may help the recovery period along more quickly. The take home point- don’t wait until after your run to get in the protein. Pay attention to your protein intake before your workout.

Hydration:

Hydration is something you’ve probably been beat over the head with many times, but it’s always worth mentioning again and again. Hydration is so much more than just drinking enough water. Heck, consuming lots of water is GREAT, but you also need to keep in mind the need to replace electrolytes. The harder you sweat, the greater the amount of electrolytes that you eliminate. Food usually provides most of the critical electrolytes that the body needs. In spite of this, any time we run we burn through and perspire the electrolytes out. So, what about sports drinks? I personally was always hesitant to consume then because of the added calories and sugar. However, now there are a ton of sports drinks on the market that are sugar free or low sugar. A bonus of keeping hydrated- you keep your body more regulated and avoid digestional/gastrointestinal issues that may lead to stomach upset, constipation, or hemorrhoids.

These are just a few general tips for runners concerning the specific dietary requirements of running. As I said earlier, you need to customize your diet plan to your own body and running plan. A long-distance runner, for example, is obviously going to need a different eating plan than a sprinter. Similar fundamental needs exist, but the proportions may be different. A little bit of testing can assist you to fine tune your eating plan to get you running at your best level.

Hope you all found this helpful! Stay tuned for even more running tips and tricks! Now what are you waiting for?? Get out there and hit the pavement!

Sources:

http://www.runnersworld.com

http://hemorrhoidherbalremedy.com/

1. Runner’s knee 

This super common injury that can strike any athlete, runner, cyclists etc.

What causes it?

  • Overuse- Repeated stress to the knee can irritate the kneecap joint. Additionally, overstretched tendons can contribute to this.
  • Direct trauma to the knee- This could be caused by a fall or blow to the knee.
  • Misalignment- If any bones are even slightly out of their correct position, physical stress won’t be evenly distributed through your body. This usually results in other parts of your body being subjected to higher stress than normal. This often leads to pain and injury to the joints.
  • Problems with the feet- Runner’s knee can also occur due to a condition in which the joints associated with the feet move more than the norm or due to fallen arches or flat feet. Any of these impact these conditions can increasingly stress joints and knee tissue.
  • Weak thigh muscles or muscle imbalance- If thigh muscles are weak, it causes a disproportional load on isolated sections of the knee cap leading to abnormal wear patterns and pain.

You may notice runner’s knee when you’re doing other activities such as:

  • Squats
  • Using the stairs
  • Sitting with the knee bent for a long time

2. Stress fractures

This is a tiny crack in one of your bones. With runners, this typically occurs in the shin or feet. Why does this occur? Typically, this will happen when you’re just starting a new activity, so new runners may experience this.  As  you might expect, rest is the best treatment for this condition.

3. Shin splints

This is pain that occurs in the front or inside of the lower leg right along the shin bone. Shin splints are common after making increases to your workout, such as running greater distances or more days. Usually, this indicates you’re making these changes too quickly. Btw folks with flat feed are more susceptible to developing shin splints.

Treatment:

  • Rest
  • Stretching
  • Slowly reintroducing activity after a period of healing.

4. Achilles tendinitis

This is essentially inflammation of the Achilles tendon. That’s the huge tendon that attaches the calf to the back of the heel. Achilles tendinitis is characterized by dull or sharp pain anywhere along the back of the tendon, but usually close to the heel. It is usually attributed to repeated stress to the tendon. One big culprits is adding too much distance to your running routine or if your calf muscles are just too tight.

Treatment

First, you should stop running at the first sign of Achilles tendinitis. Next try taking aspiring or ibuprofen and ice the tendon for 15 to 20 minutes at a time for several times a day. Do so until the inflammation goes away.
Next, stretch the calf muscles and do not begin running again until you can engage in toe raises without experiencing pain. I’d also recommend using a jump rope and doing jumping jacks once the pain is extinguished. You can then begin easing back into running within a 6 to 8 week period.
In more extreme cases, people get physical therapy or in even worse cases have surgery. Please consult your doctor if this injury is severe.

Prevention

The best way to prevent Achilles tendinitis is to strengthen and stretch your calf and shin muscles. For example, toe raises are good for this.
Another great stretch for the Achilles is also the simplest. Stand on the balls of your feet on stairs, a curb or a low rung of a ladder, with your legs straight. Drop both heels down and hold for a count of 10. To increase the intensity of the stretch, keep one foot flat and lower the other heel. Then switch legs.

5. Pulled Muscles

This is basically just muscle strain and is caused by overstretching a muscle. Common treatment is simple- RICE (rest, ice, compression, and elevation).

6. Ankle sprains

Ouch! This is the accidental stretching or tearing of the ligaments around the ankle. It happens when the foot twists or rolls inward. Just like with a muscle pull, it’ll usually get better with RICE.

7. IT band syndrome

This syndrome causes pain on the outside of the knee. The IT band is a ligament that runs along the outside of the thigh, from the top of the hip to the outside of the knee.

IT band syndrome happens when this ligament thickens and rubs the knee bone, causing inflammation.

Treatment includes:

  • Icing the side of the knee
  • Stretching the IT band from the hip
  • Foam rolling the IT band
  • Complete rest

8. Plantar fasciitis

This when the plantar fascia is inflamed. What is this located? It’s a thick bunch of tissue located at the bottom of the foot and it spans from the heel to the toes. You’re more prone to this injury if you have a high arch in you feet. It can happen with increased activity, but, unlike other conditions, it can happen for no apparent reason.

Treatment includes:

  • Calf stretching
  • Resting
  • Icing

9. Blisters

These are fluid-filled sacks on the surface of the skin. They are caused by friction between your shoes/socks and skin.

Prevention:

  • Start using new shoes gradually. For example, go for shorter runs in new shoes until you break them in.
  • Wear double layer socks
  • Use petroleum jelly on areas prone to blisters

10. Temperature-related injuries:

  • Sunburn
  • Heat exhaustion
  • Frostbite
  • Hypothermia

You can prevent these injuries by dressing correctly, staying hydrated, and using sunscreen.

Tips to Prevent Running Injuries

  • Listen to your body
  • Create a running plan
  • Warm-up and stretch- It’s so tempting to skip this. You just want to knock that run out, but this is super important.
  • Strength training
  • Cross training
  • Replace shoes at needed and use inserts as needed.
  • Take care of your mind by taking memory pills
Sources:

http://www.vitaminsforthebrains.com

http://www.webmd.com/fitness-exercise/running-injuries-causes-prevention-treatment?page=1

 

My first 5k!So I decided to start training for my first 5k. This is HUGE for me. I decided to use the program by cool running. Here’s the link.

What is a 5k?:

A 5k is 3.1 miles. Yup that’s all it is. Think about how easy it is to walk 3 miles. It’s hard to imagine running 3 miles without even stopping at this point. I can do 10 minute intervals at the most, but wow I get super tired. I want to do this for me and maybe even some day advance to a 10k, half marathon, or GASP whole marathon!!

How do I start?

They advise that most people get turned off of running by simply starting too fast, and I’m totally guilty of that! They suggest starting with 20 to 30 minute workouts 3x/week. I guess when you think of it as that simple it doesn’t seem like such a huge task. I would suggest scheduling these workouts and letting everyone know that you’re training. Sign up for a race as an extra motivator. Post updates about your progress on Facebook and, even better, get an accountability partner to train with you.

They also suggest that you should run for time, not distance. Doh! This makes total sense and I’m guilty of looking at the distance too often and not listening to my body.

I’ll keep ya’ll updated on my progress!

Source:

http://www.coolrunning.com/engine/2/2_3/