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Monthly Archives: April 2017

Running Safety Tricks at Night

Reflective vests

Although the roads will not be as busy during the days as they will be at night there still will be traffic. Therefore, invest in a reflective vest. If they can see you that will reduce your risk of getting hit. These vests come in fluorescent yellow or orange and they are very light in weight meaning you will hardly notice the difference. They are also very affordable as they are usually priced at between $10 and $20.

Personal light system

There are many lightening systems on the market that are suitable to use for running at night. You can use hand held mini lights. There are other products that you can place on your head. These come in few styles. One looks like a head sweat band with the light attached to the band. You place this around your head just like a normal head band. Other products have a small light that is attached to a cap that you wear. It is considered that these are better than handheld lights. The obvious reason is that they free up your hands because the beam of light is coming from your forehead and directing the light straight onto the road in front of you.

Well lighted area

Choose an area that is well lit at night. This will enable you to see better to avoid those nasty potholes but, well lit areas tend to safer at night.

Improve Fitness in Beach

The secret behind fitness on the beach is that everything and anything can be used to improve your health – if you just use your imagination. The sand is the easiest place to start to increase your fitness. Running or walking on the dry sands is much harder than walking on pavement, increasing your fitness levels and adding to your cardiovascular health. When you’re pushing sand out of your way, you’re using more muscles and the workout is harder – it’s really the best exercise equipment. You can also use the sand as a weight machine by trying to kick it with your feet – excellent for your legs. Or you can try lifting the sand to help with a sand castle with the kids – great for your arms and chest.

The water is the most obvious help for fitness on the beach. If you know how to swim, you can get a nice workout in while you’re relaxing for the day. With a stronger riptide or current, it will be all the more helpful for your entire body. Try to swim laps if you can, using your arms and legs at the same time for the maximum benefit. Cupping your hands as you swim will increase the resistance for your arms and add to the benefits you receive. You can also try surfing for another challenge to your muscles or head out on a kickboard or with flippers to really work your leg muscles.

But you probably haven’t considered how your towel can help with fitness on the beach. Try this exercise: take a towel the long way and hold one side in each hand. Slide your hands towards the middle so that your hands are about shoulder width apart and straight out from your body. Lift the towel above your head as you grip it tightly and then slightly lean to one side and then the other. You’re working out your arms as well as defining your sides. You can also use the towel to workout your legs by lying on your back, placing the towel around both heels and creating resistance as you push your heels away from your body and then back to your body.

Running on a Treadmill

The first advantage is that a treadmill offers you some privacy. At times being hot, sweaty, and struggling in public is a bit too much for some people. Being able to build up strength and stamina while at home is much more comfortable.

With a treadmill you can time your exercise or your distance exactly like you want it. When running trails, there are times that you can’t quite get the timing right. This can be a problem if you are trying to fit running into your morning routine and don’t want to be late for work.

If you unfortunately get injured, you can immediately stop while you are on a treadmill. When out running, this is a huge problem as you have to walk back to your car many times in pain.

A treadmill gets rid of the weather excuse. You can’t take the day off cause it’s a little cold or too rainy. You can get your exercise in no matter what. Even if you run outdoors most days, having the treadmill gives you a backup when conditions are bad.

You can train harder on a treadmill because of two very important points. First of all, you can run uphill for your entire workout. This is hard to find in a real world situation. Secondly, you can set the machine to move slightly faster than your normal pace. This pushes you to go faster as you have to keep up with the machine.

Another advantage if taking care of kids at home is that you can stay close to your kids watching them while you get your workout. This can’t be done while outside running.

Treadmills offer some huge advantages over running outside. Find out what these are and why you might want to invest in one if you are a runner.

Running And Foot Pain

Runners quite often experience sore feet. This soreness may develop as a result of long distance running. If you already suffer from ankle tendonitis or heel spurs, you can aggravate your foot pain by continuing to run on a regular basis. There are a number of things that an individual can do to help prevent pain when running as follows.

  • wear the correct and good fitting running shoes
  • be aware of your running technique
  • avoid lifting your feet too high when running
  • wear a bandage for support around your foot and/or ankle when running
  • maintain your ideal weight
  • This one people tend to forget, don’t overdo it

Achy feet caused by running can be easily treated if you immediately take proper measures. One of the first things that you must do when experiencing foot pain when running is give your muscles the time they need to heal. Cut back your miles and implement walking in between your running program.

Remember, if muscles are not given time to repair, you may be causing more damage to your foot and legs. If pain persists, consult a doctor. He/she may prescribe anti-inflammatory medication or give advice as to what you can do without medication. Ice helps decrease inflammation and promotes healing, so you can wrap ice in a cloth and apply it to the bottom of your foot after running.