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Monthly Archives: July 2017

Exercise Running

The reason this exercise is being given so much of credit is because it is not only very simple but can be carried out on one’s own and there is never a problem about space to run issues. Here some incredible benefits of including running in your daily regimen.

  1. Good bye fat – Yes cardio exercise running can help you lose a lot of weight. No more will you be seen with unsightly bulges. It is said that apart from swimming and biking, running is one of the top forms of exercise when it comes to weight loss management or even simple staying fit routine. More than half of the crowd who take up running are in it to lose extra weight.
  2. Stronger bones – Exercise program running helps increase the bone density. Sitting in one spot all day or leading inactive lives can lead to weak bones which will erode over time but running is the perfect solution to this problem. The bones grow stronger with a set routine of running.
  3. Greater immunity – Like most other cardio exercises, exercise routine running helps increase the immunity of the body and hence works very well. People who are at a risk of suffering from osteoporosis or even hypertension are recommended to run to ease the risk. Running also controls the strength of the heart and hence the risks of heart attacks too are reduced. No more high blood pressure or diabetes too.
  4. Stress buster – If you are over burdened with the cares of the world then you must try the exercise fitness running to relieve yourself of the cares. It is a brilliant stress buster. It helps you deal with problems better and gives you great comprehension skills. If you feel that there may be any problem that has been not letting you rest at peace then try going for a run. It’s an excellent antidote to headaches as well.
  5. Improves coordination – If one is a veteran runner they will know how much of coordination is required to run. This improves the general coordination of the body. This can be done by running on trails that have uneven surfaces.
  6. The advantage of starting to jog is that it can be done anywhere you don’t need a special place or you don’t need to invest any money into it to be able to run. All you need is good shoes to ensure that you don’t hurt yourself and you can start.

Muscles Are Utilized When Run

Quadriceps. Also known as quads, this is actually a muscle group made up of of four muscles on the front of your thighs, or upper legs.

Your quads get tons of work when you’re running – especially long distance and high intensity workouts like hills or intervals. But of course, remember that all of that work is high repetition and low resistance.

So they’re still a great candidate to work on in the gym to develop greater strength.

Hamstrings. Again, this is really a muscle group made up of several muscles located along the back of your thighs.

Now while these muscles work opposite to your quads, the hamstrings don’t really work hard or through a very long range of motion when running. I once had a very painful hamstring injury that laid me up from running for several months.

It’s important to work on your hamstrings in cross-training so that they are effectively strengthened to work against your powerful quads. This will help you to keep your knees healthy and you off the disabled list.

Gluteus Maximus. Better known as ‘glutes’, this muscle is what gives your backside that great, eye-catching shape.

But more than catching eyes and giving you something comfortable to sit on, your glutes help to work your hips while running. Your glutes can also get involved in a healthy lower back, so running contributes to a healthy-back fitness regime.

Calves. Again, this really a muscle group (made up of the gastrocnemius and soleus muscles), though smaller than the others previously mentioned. They are located along the backside of the lower leg.

Runners with really well-developed calves show very angular muscles. I’ve seen this a lot in sprinters or myself when I’m doing heavy hill or interval training. In the gym, calf-raises can also turn weak calves into very impressive muscles.

Hip Flexors. Though not leg muscles, your hip flexors also have long and thoroughly unpronounceable names: iliacus and psoas. They’re also harder to locate as they connect your spine to your hips and your hips to your upper legs.

While these muscles don’t necessarily drive your legs while running, they are crucial for flexing your hips. So, if you like to latin dance in addition to running, you probably have pretty healthy hip flexors.

Core Muscles. In addition to the muscles of your legs, your core muscles are very much involved in running. These include your abdominal muscles which are crucial for maintaining a healthy lower back.

I recommend every runner include core fitness exercises as part of an effective cross-training program. It will keep your back healthy on long or intense runs and make you a better runner overall.

Prepared For Running in Rain

Protecting yourself against the cold and the rain is a lot easier than it was in the past. Today sport clothing manufacturers have produced amazing materials that protect our bodies from the elements. One particular fabric is Gore-Tex which is clothing that many runners use during their winter training. The key thing is to be prepared in advance and plan ahead. For those bitterly cold days you should invest in a pair long training pants a Gore -Tex upper body jacket, running gloves or mittens a cap or face mask. Once you get running and the blood circulating you will not notice the cold.

If the ground surface has ice then it may be a better option to stay indoors and use a treadmill if you have one or use one at your local gym. If you are determined to go out in icy conditions then you need to be extra careful. A slip can result in a nasty accident to your groin, hamstring or knees. This could put you out of action for a couple of months. Keep a close eye on the surface and avoid the icy patches and black ice.

Running in the rain is not a problem but it is better to be prepared. If it is raining outside and it is cold then wear a protective Gore – Tex jacket or a jacket that has water resistant and breathable qualities. If the weather is wet and hot then the best option is to wear fewer clothes. The clothes should not be water absorbent as this will increase the weight of the clothing.

What is very important when running in wet and cold conditions is what you do after the run. After a session remove your wet clothing immediately and put on a set of dry clothes. If you are still feeling cold then take a nice warn shower to heat you up.

During a storm with thunder and lightning it is best to wait until the storm passes. If you are caught in the middle of a storm do not seek shelter by standing under a tree as this will increase your risk of being struck. Look for a man made shelter and wait it out.

Prepare to Run Long Distance

First let’s talk about what one should wear when they go for a long distance (greater than 5 miles) run. When one runs long distance then as one swings their arms and legs any rubbing of the arms against the body or the legs against themselves can lead to irritating rashes later on. For example it’s normal for arms to rub against the side of one’s body, slightly under armpit area. The constant rubbing can become painful after 10 or more miles of running. Applying a small amount of vaseline directly under the armpit area can help alleviate this issue. Some runners try to keep their arms apart farther from their body, this is a better solution but some running purists argue that it may expend more energy than necessary.

Another issue is that when running long distances most people tend to sweat a lot. Sweat, combined with constant rubbing of the running shirt can cause nipples to bleed. This is another common problem that is easily addressed by applying a little vaseline on the nipples before running. Another solution is to get a different running shirt. Runners prefer mesh shirts to cotton ones because they are lighter weight and more breathable but mesh material tends to irritate the skin more frequently than cotton.

Shorts can cause similar rashes around the waistline. Most running shorts aren’t very baggy like basketball shorts and are usually made of some lightweight material that again is more likely to irritate the skin through constant rubbing. One could go to the extreme of wearing something form fitting to eliminate rubbing completely but most runners trying to run their first marathon probably won’t want to invest in a professionally fitted running suit. So the best solution is to simply make sure that running shorts aren’t too tight but aren’t too loose that they constantly rub either. They should fit just right.

If one is going to be running for more than an hour in the sun then it is highly advisable to wear sunglasses. Constantly running in the sun day after day without sunglasses can make eyes very sensitive to sunlight. Wearing a visor is another alternative but is yet another article of clothing that one has to make sure fits just right. Most sunglasses provide ultraviolet (UV) protection which a visor won’t protect you against. So getting a cheap pair of UV sunglasses is the best solution.

Finally the most important piece of equipment are the socks and shoes. Socks have to fit the foot perfectly, any slack in the sock can produce painful blisters. So it’s good practice to buy shorter ankle high socks where there is less chance of being any slack as opposed to longer calf to knee high socks which tend to droop towards the ankles while running. While running the slack can get pulled into and under the foot and can produce a blister.