Overuse Injuries in Running

If you have been running for years now, probably you might have come to a point once in your running career that you get into some kind of a running injury. And overuse injury is the most common one. This often occurs when the runner is isn’t experienced and probably are getting too excited to run long distances and in a much longer period of time without realizing that they’re already imposing exhaustion to their body.

As it is called, overuse injury happened when you tend to overuse your legs and your knees. If you put too much stress to your joints, muscles and tissues, it would result to overuse injury which can be painful and frustrating to the extent. It might even result to a severe injury, taking away from you’re the chance to run for life.

Dos and Don’ts

This is what you have to keep in mind, if you are new to running, understand your limits and make sure that you know the dos and don’ts. Marathoners are seasoned and experienced, and that’s what beginners need to understand. If it’s your first time to run longer distances, take note of all the things that you can and can’t do.

Running requires preparation. That means if you are planning to join fun runs and marathons, it requires preparation. How? You can do regular short runs a week before. You really have to prepare and condition your legs and knees before the actual run. And make sure to rest in between. Never push yourself too much.

You also need to gradually improve yourself. You can’t do it in a day. Increasing your mileage every time you run is a great idea. You might want to start with long walks first. Then slowly challenge yourself and increase your distance. You also need to use the right shoes for long walks to keep yourself from injury.  Here is how you can continually increase your distance.

 

For beginners, never level yourself to marathoners who have been running for years. You can achieve that. But it would require a process. Make sure to do regular exercise and stretching as well. Instead of running every day, you can just do it every other day, giving your legs the time to rest and heal if needs to. Overusing your legs, joints and knee muscles will definitely lead you to injury.

Running Injuries

Running injury is one of the most common injuries on the record. That’s even the reason why many companies are actually finding ways to help people with injuries to run still. Just like wearing leg compression socks which can help for better blood circulation. There are still other helpful gears that you can also wear to avoid injuries.

Remember, injuries can be career ending. Your legs are as important as your eyes. Getting into serious injury that affects your legs would mean a lot to how you’d be living your life. Overuse injury might be common and simple. But it might lead to a more serious one if you don’t have the right knowledge. Running is awesome, but staying away from injury is even more awesome!

What is the best type of music to run to

Whether you’re getting ready for your next marathon or just your weekly day at the gym tour going to need some beats for top performance. Running can be a real chore and it’s hard to find that motivation at times. Music will help you get the motivation to move when you don’t feel like it.

Studies have shown that music can improve an athlete’s performance. Normally it’s supposed that fast songs are the best choice but other studies have shown that tempo matters very little. Instead, it depends on whether the runner finds it personally motivational

A study in The Journal of Strength and Conditioning Research had 15 men run three 5km runs over several weeks. The first one while listening to slow 80-100 beats per minute songs. The second while listening to faster songs of 140-160 BPM and the last with no music at all. They performed far better when listening to music but the interesting thing is that the difference in their finish times between fast and slow music was minuscule. The runners were allowed to choose their own music so the researchers concluded that the speed of the music didn’t matter in making a person feel motivated but more what the song means to the person. If it’s a song you enjoy you.

You can take from that so that it doesn’t make much difference how fast the song is just so long as you find it enjoyable. All that said though here’s a list of five music types that are great for running.

Heavy Metal

This is loud and aggressive music that is sure to get the blood pumping. Being so fast paced this will keep you running all the way through your workout. A lot of it is also very angry which can be channelled into a great workout. Metallica, Ghost and Rage Against the Machine are some great choices.

Electronic

A great beat can work really well for keeping you in a rhythm. There’s a good reason clubs play this music a lot as it’s fast paced music that gets everybody moving. Some great artists are DJ Krista and The Prodigy.

Rap/Hip-Hop

The consistent beat of rap combined with great storytelling lyrics can really take your mind away and allow you to get through a difficult workout. The more aggressive versions can also give you that extra boost when it’s needed. Good choices are N.W.A, Wu-Tang Clan, 2Pac and Immortal Technique.

Classical

There are many kinds of classical music to choose from. Not all are slow paced but all are certainly relaxing which can help keep you mellow and allow your mind to drift away.

Classic Rock

Just like heavy metal, classic rock can be great for getting you moving. It’s carried enough in style and sound that you’re sure to find something you like.

Experiment with different music styles and find one that works for you. As the study above shows, it’s what the music makes you feel personally that matters, not the speed or tempo.

Which Pre-workout is the Best for Runners?

Running takes a lot of endurance, especially if you want to compete. In order to become a proficient runner, you must practice and workout on a regular basis. With that in mind, a sound mind and body will be very important to keep you running on a regular basis and that’s where supplements come into play. But always remember that you shouldn’t rely to supplements alone. Nothing can beat a healthy and balanced diet.

But pre-workout supplements can help you bring out the best in you. This list of pre-workout supplements review should help you decide which ones to get. Without further ado, let’s begin.

Amino Energy: Optimum Nutrition

A decent supplement to enhance your cardio endurance as well as recovery. It contains BCAAs, a great recovery and endurance supplement ingredient. Aside from that, it also contains L-glutamine, caffeine and antioxidants. Recommended servings contains caffeine equal to a cup and a half of coffee.

Body Rush: Force Factor

Brings you energy and focus by utilizing a powerful combination of caffeine, tyrosine, green tea extract, and guarana extract. Aside from providing endurance and strength, it also comes with BCAAs, B-vitamins, carnitine and electrolyte blends that’s going to be helpful for hydration.  Here’s more info on how it works.

N.O.Xplode 2.0: BSN

If you want a caffeine-free supplement, then this one is for you. For those who loves caffeine and thinks that it’s the only that provides you with a powerful kick, then you’ll change your opinion. It comes with a lot of B-vitamins, taurine and tyrosine, all of which provides you with a decent amount of energy boost, which when combined, will provide you with similar effects. It also contains creatine and beta alanine to boost strength. Overall, this could probably be the best caffeine-free pre-workout supplement one can obtain in the market today.

EVP (Evopoietin One-Alpha): Evogen

Another caffeine-free pre-workout supplement which focuses mainly on providing you with focus. With a good focus, you can easily up your chances of getting a good workout. We all know that there are days where we’ll be in the zone, but there are also days when we’re not and when that time comes, this supplement will do the work. In addition to that, it also boosts strength via creatine and beta alanine along with improved endurance with the help of B-vitamins, Citrulline and glutamine.

Xtend: Scivation

With 7g of BCAAs and 6g of Leucine and Glutamine, your muscle growth will surely go above the charts and provide them with endurance during training. In addition to that, the included Citrulline Malate will help your muscles obtain necessary nutrients.

Long Distance Running is more in the mind than anything else

Committed runners take it as a sweet challenge to travel through long trails.  A two-hour non-stop run is a great way to relax and to stay toned and fit.  It is a great cardio but it also is one that requires good stamina and determination.  Now, when you think about running for two hours, you are probably thinking, “well, that is way too much for me!”  You see, your body is perfectly capable of taking it.  Very long trails are traveled by runners every day.

Running Marathons

 

Think about marathons, the pretty long ones. There is always a winner in the many categories.  But the main race involves several kilometers taken in no less than at least one hour.  So you come to ask yourself what it is that they have that you do not.  Yes, a trail of, say, 10 kilometers, is a very long way to go. However, as stated before, your body is perfectly fit for it if you are a regular runner.

This leads to the conclusion that the one thing that is probably keeping you from running long distances is inside your mind.   Now, it does require more than confidence, granted.  It also requires some work.  Probably your worst fear is that you will be stuck in the middle of the trail and will have no strength to go back.

If you are having this kind of fears, then you should probably train a little.  Actually, start little by little.  Ideally, put yourself a goal for every training session.  Start the first day with a mere 3-kilometer run.  Then, little by little, push yourself a bit more every day.  You will be able to identify what is the maximum distance you can run.

With this information, you must find a program or diet that will allow you to build resistance to push your boundaries.  Work on this aspect before taking your running any further. Very importantly, do not halt on your regular running routine.

Running Trails

You should be able to collect enough performance to go over longer trails now.  There is an inherent satisfaction in the success of running through a long trail.  You can see that it is more about determination.  The success of such endeavor depends on your mind more than in anything else.

Your mindset is the most important factor affecting whether you succeed or not.  Throughout times we have seen how the power of the mind has enabled people to complete feats others might think impossible to complete.  Once you have set your mind into doing something, you have gone halfway already.

Long-distance trails are not for the faint of heart.  They are for people who love running and who believe that they can do it anytime, anywhere.  Learn how to get psychologically fit for doing those things that your body “thinks” it cannot do.  Psychotherapy can help you overcome your fears and help you be the best you can.  Rely on them to help you meet your goals.  There is a long distance trail waiting for you, challenging you.  Reach that goal and enjoy the satisfaction of delivering your best work.

How Biathletes and Hunters Calm their Breathing After Running

 

What do hunters and biathletes have in common? Well, they all do long rounds of cardio while shooting in between. A biathlon usually consists of the athlete skiing across a country trail with the total distance disrupted with four shooting rounds. The first two shooting rounds in a prone position while the other two is in standing position. Those who have tried this even at the amateur level knows the difficulty in trying to calm your nerves in order to shoot and hit your target.

Hunters on the other hand, have to do long distance walking and running after their game and shooting as the opportunity arises. This too presents a level of difficulty in acquiring, shooting and actually hitting your target. Not even the best archery sight with the best bow reviews can help you in hitting your target in this kind of scenario. So how do they calm their nerves after running or walking or skating?

Calming your breathing and consequently calming your nerves is both an art and a science. Elite biathletes and hunters can calm themselves down by lowering their heart rates seconds after they stop and acquire their targets. Here are the techniques that they employ:

  1. Have a steady composure—They tend to remain calm even in every stressful situation. They make it a point to practice a calm composure throughout the day rather than to calm themselves down in haste during the competition.
  2. Train harder—In order to make the body accustomed to stress, you need to train really hard until calming down your breathing, acquiring your target and consequently hitting it is second nature. You have to remember that the ability to lower your heart rate in seconds is a sign that you are at the top of your health. If you cannot attain this ability, that means that you are not that fit.
  3. Practice deep breathing—This is the key to everything. If you do frequent shallow breaths, then that means you’re panting and consequently, your hands won’t be steady. This is a huge problem among hunters and biathletes. You need to practice deep and consistent breathing in order to calm your nerves.
  4. Have the right mindset—Keep anxiety out! You can’t expect to practice all of the techniques above if you are an anxious person. This is particularly true when training and during the actual competition.

The best way to remain calm is to avoid overthinking about the matter. Give yourself time to relax after you have trained really hard. Both mind and body need a breathing space in order to recuperate and regain its strength.

Golfing Competitively? Why Staying in Shape Is Important

This might come out as stating the obvious but, in golf, staying in shape is important if you are aiming towards becoming a competitive golf player. If you are in the amateur side of golfing, you know you should be taking some golf lessons to increase your skills.  But doing some workout and cardio will help you keep up with the competitive level.

Why is it so important to stay in shape while you play golf?  There are several reasons for this:

Golf requires a lot of time

Sometimes, golf games can easily take one full day to complete.  This means that, although it is true you will probably not get any strenuous activity during the duration of the game, you will be at least stay standing up and walking for a long time.  This kind of activity does require you to be fit and in good shape.  Your body must be able to endure it without giving your feet excess work.  To this, you must add the long distances that you will need to move across the course.

Your swing must be good

Having a winning swing is not only about strength but also about concentration.  You should be able to easily control the force you apply when hitting the ball.  The muscles that you usually use during a swing include the latissimus dorsi, the rhomboids, the serratus anterior, the rotator cuff and several others.  These muscles must be up and toned ready for your next swing.   These muscles also help to protect the shoulder muscles from reaching their end point.  Meaning that, if your muscles are not in good tone, they might suffer injuries.  The excess application of force with these muscles might also cause some soreness.  All these conditions can be prevented if you are including a great fit program to your practice.

Stay up for the game all the time

Being always ready for the big game is very important to always remain in the professional level.  If you are already in a fitness program to stay in shape, you know all the efforts you have to make to reach an optimum level and how easy it is to go back to being out of shape.  This is why you should always dedicate some quality time to your shape.

Golf in itself is not a sport that will provide you all the necessary workout for you to stay at the top of your game.  However, there are other activities, such as hiking and running, that will help you stay in shape and maintain your golf level once you have become a professional.

 

 

Recommended Exercises For After a Long Run

Who doesn´t love taking long runs for an intense exercise?  These activities are invigorating, let alone fun.  But it does not have to end there.  Probably the one thing you want to do after a long run is take a long break.  But this is not recommended as you should not put your body to an immediate halt right after strenuous exercise and cardio.  So soothe down your body and stretch it with these exercises right after running:

Walk

This is practically a must after a long run.  Remember that your body must cool down gradually and not abruptly.  After you have made your 5- or 10-km run, for instance, a walk for a last kilometer will do wonders.  Your muscles are warm and pretty elastic;  a short walk will  help your muscles get back to normalcy in a smooth way.

Stretch

There are several stretching exercises you can put into practice.  They are simple and will not cause you any pain (If they do, seek professional advice.). Here are some stretching exercises you can try:

  • Thigh stretch.- While standing, hold your right foot behind you and bring your toes towards your left buttock to stretch the thigh.  Repeat with the other leg.
  • Hip flexor stretch.- Move your left foot forward, both feet facing forward.  Place  your hands on your hips. Keeping your back straight and without bending it, slowly push your buttock forward bending your left knee and keeping your right one straight and the foot flat against the floor. You must feel the stretch across the front of your hips.
  • Calf stretch.- This one is similar to the one above, except that you stretch the leg you left on the back until you feel the stretch on your back.
  • ITB stretch.- To do this, cross your legs, left behind the right. Bend your body towards the right and hold for 15 seconds.  Repeat changing legs.

Use a foam roller

A foam roller can be used at any time and for any kind of working out.  The use of the foam roller is with the purpose of avoiding the build-up of fascia on your muscles.  Foam rolling is relaxing and is a good addition to your post-running routine. Make sure you pick the best fitness foam roller that adapts to your needs and level of expertise.

  • Thoracic rolling.- This will help relax your spine and prevent back pains.  Simply rest your back against the roller and slide up and down.
  • Quad rolling.- To release those quads, place your thighs against the roller on the floor.  To add to the stretch, use a band to pull your leg back while you are rolling back and forth.  Repeat with the other leg.

Feel good and make your body work the best.  Complete your long-running exercise with a good set of cooling down exercises.

Trail Running Training: Run with Ultralight Gear

Trail running is increasing in popularity not only in the UK but in many other parts of Europe and North America.  More and more people are getting into the excitement of ascending and descending trails on hills.  Championships are being organized all over many places and trails range from 5 km to 100-mile super marathons.  It is easy to see that the practicing of this activity requires a lot of energy input and much stamina.

Trail running or mountain running (as it is best known in the UK) is a fascinating activity that will surely allow to drop off stress and make you fit.  You actually need to stay fit in order to keep up to the game.

You already know what type of shoes you must wear; the rigid type that will protect your from jagged stones and will keep you safe on uncharted ground.  But it is also important that you wear some other gear that is ultralight.

Many eventualities may occur in a trail.  You are far from home and you probably are planning on a whole day activity. Therefore, it is necessary to be prepared with stuff you might need.  The First thing is to make sure you trail in company and not by yourself.  In this way, you can split carrying supplies among the team members.

Remember that if you do not want to get tired easily, you must be effective at packing up for a 5-10 km trail.  Find the best ultralight gear at Ultralightcamp.com.  You will find the best and lightest parts to make your mountain running a truly satisfying experience.

Keep yourself light as you will be going up and up along your trail.  You have to possess a great endurance but this does not mean you should add more weight to yourself.  The lighter you pack, the more you will take advantage of the exercise.  Keep in mind that you are not testing your muscular resistance here but rather your cardio resistance.

Trail running is a great activity and what a better way to practice it than with the lightest gear possible.  You will definitively have to carry some important supplies with you as you run.  Water being the most vital.

For much longer marathons and organized events, you have the advantage of having some water and food stations along every 5 km of trail.  But even then, carry light packs to make your exercise about the running and not about the carrying.  Enjoy this growing activity and be active as much as you can, keeping your supplies light and effective.

Biathlon: Running is Still the Best Physical Conditioning

Physical conditioning is one of the aspects you should focus on when you are planning to compete for a biathlon. More than accuracy when using the best air rifle to shoot a target at a required kilometer range, one must be able to physically stand strenuous activities in extreme weather conditions.

People from sunny, warm states who compete in a biathlon usually have difficulties adjusting to immense low temperature, especially in locations where thermal readings drop below zero. Most often than not, this reason hinders some to compete in the said event. Freezing temperature has certain effects on the human body. You must be well conditioned prior and during a biathlon competition.

Effects of Extreme Cold Climate on the Body

  • Alters Metabolism

Have you noticed how you shiver when the weather is cold? That’s your body trying to warm up in order to compensate with the low temperature. In cold climate, there is a significant increase in metabolism due to the increase demand in energy level. If you are not physically fit or properly conditioned, there is a tendency for fatigability or body malaise.

  • Muscle Stiffness

Compared to other sports, athletes participating in biathlon should set their body to a higher level of functioning. Cold climate has a way of inflicting sudden muscle discomfort, especially if they have existing joint conditions. The muscles tend to stiff, losing their flexibility. This can lead to injury and fatal accidents.

  • Decrease Agility

Athletes who are not well conditioned for the event can lose their agility freezing climate. Even though a competitor is proficient in shooting and has a high end rifle from Air Rifle Pro, it won’t do him any good if he shivers in the midst of aiming and shooting. Getting used to the climate is immensely important to avoid this situation.

  • Decrease Oxygen Consumption

High altitude has low oxygen levels leading to breathlessness. When this happens, the vital organs of the body are unable to function well. Without allowing the body to adapt to this kind of circumstances, there is a high probability of system failure. Thus, it is a requirement to train the body at all cost so that it can easily adjust to extreme temperature.

So what is the Best Conditioning? Running!

 

  • Running Conditions the Heart

You always hear that running is good for the heart – that is so true. By making the heart pump at its maximum rate, it enables to develop and strengthen the myocardial muscle. Due to this, the muscle is conditioned to tolerate extreme activities and physical stress that you will be facing during a biathlon competition. Compared to any cardiovascular exercises, running still proves to be the best work out of the heart.

  • Running Conditions the Lungs

I hope you are aware of the significant role of the lungs in oxygenating the whole body. Thus, it is very important to condition these organs. Running does not only enhance the lungs elasticity and capacity, it also regulates your breathing pattern. Proper conditioning of the lungs helps you to easily adjust your breathing and respiratory function in high altitudes where the air has low levels of oxygen.

  • Running Conditions the Muscle

When you are running, your muscles are being worked out. This is essential when you need to develop certain muscle group so you can ski faster and efficiently. Running conditions the muscles to prevent stiffening in cold climate and it also strengthens the muscle to endure the strenuous physical activity you are about to tackle.

  • Running Conditions the Bones

With every step when you are running there is a high impact that confronts the bones. This stimulates the development of healthy bone mass, which is much needed when you are serious about joining a biathlon.

  • Running Conditions the Metabolism

Metabolism and energy expenditure are related. Whenever you cover longer distances when you are running, your metabolism increases. This is the reason why people who engage in this type of activity are able to lose or maintain a healthy weight. It is the same reason how the body conditions itself for proper utilization for energy.

  • Running Conditions the Mind

Running does not only condition the body physically, but mentally as well. According to research, running aids in the creation of new neuron connections in the brain and also stimulates growth of new cells. This leads to better mental function, which also needed in competing in biathlon.

  • Running Conditions the Emotions

I am sure that you heard that running has been proven to reduce stress and anxiety. It combats depression and improves confidence. Whenever you are running, the body releases endorphins, which is also known as the happy hormone. In any sports or competition, being calm and stress free allows focus, enhances the proper body functioning and emotional stability.

This is just a short list why running is still the best physical conditioning before joining a biathlon or any sports for that matter. With all the benefits you can enjoy form running, this should be a regular thing that you should do with or without a competition. Good luck with your training.

How Running Will Make You a Better Baseball Player

For many baseball players, training and proper exercises are vital. Professional athletes even spend most of their time in trainings and work out. These workouts and exercises help them improve their strength and condition them for a better playing performance.

In order to gain the right strength and power, each player should go into some series of exercises, often lead by a coach. With baseball, batting power and speed should be the main focus when training. Given that, what possible exercises a beginner baseball player should focus on?

Running and Baseball

If there’s one thing that you need to be good at when playing baseball, that is running in short distance speed. Baseball does not require long distance run; it only requires a short burst of speed from one base to another. You only need a few seconds of sprint to make it to the next base.

 

However, regular running exercises are still needed for you to achieve the stamina and the good cardio power when playing baseball. You need to learn how to run fast in the span of seconds. And you definitely can’t do that if you don’t condition your body with constant and regular running workouts.

The majority of the running exercises for baseball players is to learn how to utilize all the muscles of your feet. If you want to know how to run faster, you need to stop running slow. Do some series of sprints daily and gain that leg strength that you need.

Be a Better Baseball Player

What are the basic things that you must do when playing baseball?  Run faster, hit the ball harder and throw it right! That sounds so easy, right? Anyone can play baseball, but not all can do it better, or best. If you are aiming to be a better baseball player, make sure to learn the craft well and train without ceasing.

 

Thus, other than wishing to have the best baseball bat, you also need to work your way on how to hit that ball really hard. And after hitting that ball really hard, you also need to train on how to run faster. Not to forget about practicing on how to catch the ball right. There are more to baseball than just batting, and that’s what you need to be better at.

Why Choose Baseball?

There are many good reasons why baseball is considered as the most favorite past time in the US.  You can even witness some amateur baseball tournaments in many different schools and some families even make it a perfect bonding sport where all family members can play it altogether.

Comparing it to any other sports, baseball seems to be a less expensive option. It also does not require too much strength to exert when playing. But still a perfect sport to play even for kids. Just make sure that you tone your body in the best way possible.

Performing the right exercises is very much important for baseball players. Address whatever physical imbalances you may have. Keep a strong feet and arms to improve your game. And don’t forget about the power of regular running to improve you in all possible ways!