What Are The Best Knee Braces For Running?

Running is probably one of the easiest and the most common exercises that many of us do to burn some fat. Evidently, running is such an effective way to lose weight and improve your strength. It’s also a perfect cardio exercise that can help keep your heart healthy.

runner

However, other than all the benefits that running can offer, it can also cause knee injury.   For people who have been physically active for years, their knees are very vulnerable to getting strained. That’s where you might find knee braces useful.

But do you know what’s the best knee brace to use for running is? Here are some of the tips and ideas that you might want to consider.

Knee Braces Options

Just like any other sport supports, you need to use the right knee braces according to what you’re going to use it for. For running, there are several types that would work for you.

Knee Pads

They normally have a hard outer cover and additional padding which can be wrapped around your knee in order to reduce the possibility of injury. You can often see people wearing knee pads when playing volleyball, skateboarding and even when biking.

Knee Sleeves

Knee sleeves are used to treat swelling, after injury. Its main purpose is to provide compression, support and even warmth all over the knee. It normally has an opening on the kneecap, which you can slide over your knee.

Hinged Knee Braces

Obviously, this type of brace has hinges on its sides and straps to make sure that it holds in place. It provides the perfect support and knee stability. It can be made of either metal or plastic, adjustable enough to limit the extent of movement that you’re doing.

 

Patellar Bands

This is the most common knee brace support that many runners are using. It should be placed in between the bump of your shin and the bottom of the kneecap. It works by applying pressure on the tendons, relieving too much stress.

Choosing the Best Knee Brace

With all the many options for knee braces, you probably don’t really know what to get for yourself. However, you just have to consider some factors for you to be able to find the right option for you. One is to consider the kind of support that you need. Consider how intensely do you run. It should go with the level of support, injury and protection that you need.

Some people have overlooked the fact that they need to consider the absorbency of the brace. Choose the one which is made of a fabric that doesn’t hold much moisture. The most common cause of blisters is when the fabric rubs against your skin. Next is to consider the cost. Knowing that there are many types of knee braces today, their cost can vary. It should always be within your budget.

Lastly, don’t forget to visit your doctor for advice and suggestions. If you are trying to heal a knee injury or just wanted to avoid one, make sure that you get the help of a professional to be sure that you’re using the right one that suits your needs.

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.

Do You Want to Get in Shape? Hire a Qualified Trainer!

Have you ever noticed that every time a New Year starts people make goals or resolutions and one of them is to get in shape and improve their overall health and wellness. But, how many of them succeed in their goals? A few, right?

I am sure that you are wondering why people fail when it comes to improving their physique? Having a healthy body is simple – eat right, exercise right and live right. But, I guess, it’s easier said than done. The best thing you can do right now if you really want to get that sexy physique you’ve been dreaming of, is to hire a “qualified” personal trainer. Thus, what makes a personal trainer qualified? Read on.

Cognition

Anyone can claim to be a personal trainer, but the best way to determine his knowledge about fitness and health is through his educational background. A personal trainer should at least have a bachelor’s or master’s degree in the related field. The degree will verify whether he has an in-depth knowledge about the human body, nutrition, exercise programming and biomechanics. He must be aware that every person is unique and must know how to come up with an individualized lifestyle design suitable for his clients.

Certification

There are many certifying agencies today, but be skeptical about where a personal trainer get his credentials. Not all certification programs are reputable and some are just hoaxes. An authentic personal trainer garnered his certification from the best certifying organizations and had passed both the written and practical exams.

Experience

The personal trainer you intended to hire must have the amount of experience of assisting other people successfully achieve their wellness and health. This will be a good indication that he possesses the skills and expertise to lead you towards your fitness goals. A personal trainer must know every detail of weight management from the simple proper running technique to complex routine exercises and how starving yourself wouldn’t do good in achieving your fitness goals. So ask around and do your own research on the most qualified personal trainer in your area that can help you change your life for the better.

Sincerity

A personal trainer should be sincere in helping other people. He must have an enthusiastic attitude in improving people’s lives through health and wellness. These characteristics indicate that he is dedicated to your success and will always be there to motivate you until you attain the healthy body that you always wanted.

People fail in their fitness goals for a number of reasons. Some may lack the interest or lose the desire to have a healthy lifestyle because there is no one to motivate and push them to their limits. A qualified personal trainer like the ones in Thrive Fitness  will help you accomplish all your fitness goals. I am confident that the right fitness expert cannot only help you to get in shape, but also help you be a better person.

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!

Stop Running from the Truth – Why a Personal Trainer Can Help You Run Effectively to Lose Weight

It seems that the easiest way most people know how to lose those nasty extra pounds is through running. For some reason it has been a go-to-exercise for the general population. You can see people running everywhere in the hope of shedding off those extra fats. And sometimes it such a pity to watch their efforts go to waste because they make a lot of mistakes and are unaware of the proper running technique. If you are running because you enjoy it, then that’s great! You can use any form you are comfortable with. But if you are running to lose weight, then it’s time to stop running from the truth, you need a personal trainer to guide you.

Why Your Running Technique Doesn’t Help You Lose Weight

Running can help you lose weight as long as you are doing it right. When you started running, you might have noticed that you lost some pounds. However, after quite some time, you don’t see any effect anymore. That is because you have reached a plateau. You need to diversify your running technique and add intensity to it. At Soul Fitness Personal Training, a fitness expert can help you do that safely without overworking and harming your body. Bear in mind that if you want to drop in size constantly you have to keep running farther and farther. This is quite difficult if there is no one to motivate you. Again, hiring a personal trainer can come in handy when you need someone to push you to your limits.

How a Personal Trainer’s Technique in Running will Help You Attain a Healthy Physique

“The bottom line to proper running technique is to work with your body rather than against it.”

~ Anonymous

 Different individuals have different body needs. Thus, there are also different mechanics required when running. Plus, there are also some key principles and techniques that a fitness expert can teach you in order for you to run more efficiently to be able to lose weight and prevent the occurrence of injuries.

Don’t be stuck in mindless running and stop torturing yourself for a little reward. Opt for a private fitness with a personal trainer and level up your running techniques, then watch yourself achieve a healthy body and an awesome physique.

Watch this short video of Do’s and Don’ts of Running

Paddleboarding to Make You A Better Trail Runner

Proper training is definitely important for athletes. The way they perform their skills are most of the time depend on how well they trained and how capable their body are. For trail runners, for instance, it is very crucial that they keep their legs and thighs in shape. And how can you that? Run and perform the right exercises.

Do you know that recently it was acknowledged that paddleboarding is one of the perfect activities to do for training for trail runners? Yes, you read that right, paddleboarding now, can help you become a better runner.

Paddleboarding

You probably wonder how this sport can actually help runners to gain the strength they needed. Paddleboarding is a kind of water sport activity where you have to plant your feet right on the board, keeping your balance while paddling through the water. It uses hobie SUP boards, which can be very similar with that of a surfing board.

 

Paddleboarding is now starting to become very popular because of the tons of benefits that it offers. It is such a perfect way to work out plus having the fun of staying in the water. This sport is considered a light and easy way to keep your body fit and strong.

Paddleboarding to Train?

Many trail runners now consider cross-training, adding paddleboarding on the list. Since with this water sport, you got to put some effort in keeping your balance and gain more standing stability on the board, it hits your leg muscles, keeping it firm and eventually stronger. Many runners who tried paddleboarding significantly saw a great impact on the ankle strength when they run.

This can be good news for uphill trail runners. Since paddleboarding can help you gain the right core strength, you will notice a considerably difference on your strength, you’ll get a stronger legs that can sustain the wear and tear of running uphill.

Trail Running

Trail runners surely need strength works in which are engaging their muscles in many different ways. That’s the only way that they can gain the right drive when running. Downhill running offers a great challenge for anyone. It might damage your muscles if they aren’t strong enough. You might also trip down and that will throw you off.

 

Given all the possible challenge, trail runners are always finding ways to cross-train to improve their strength well. It is also important that you know how to control your speed when running. A sudden change of speed when running downhill can be very risky.  Practice and training are very important if you want to perfect the art of trail running.

Getting Started

If you want to do some cross-training and gain the right kind of strength that you need for running, paddleboarding is the answer. It is such a perfect way to achieve the strength that you need for your legs, knees and ankle but without exhausting them too much. Paddleboarding is a perfect alternative for those looking for a fun way to work out. Try something new for yourself today. Get started with paddleboarding and experience how it can help you become a great trail runner!

Running with Your Dog

Getting in shape is a lot harder if you are trying to do this alone, you need someone to motivate you in achieving your health goals. Finding a companion is not hard to do if you have a pet, specifically a dog. You may not realize this, but the saying “a dog is a man’s best friend” is true in more ways than one. A canine friend can easily be your finest buddy in helping you achieve a healthy physique and more.

Dog Walking

Studies show that dog owners, who live in the cities, are healthier than non owners. Basically, because having a dog entails the responsibility of walking them once in a while – encouraging a person to engage more in physical activities. Dog walking or running with your dog is a great way to get a daily dose of exercise, which is much needed to attain a healthy body for you and your buddy. All you need is a pair of running shoes, a leash and a safe place to run.  Being with a canine companion makes running more fun and through this, you and your dog can get numerous health benefits from the sunshine, the fresh air and of course from running.

Benefits of Running with Your Pet

  • The best benefit of running with your dog is that it can develop a deeper connection with your pet. Dogs are at their happiest when they are spending time with their masters, and these pets are more disciplined and respectful when you bond with them.
  • It is a given fact that routine exercise promotes a healthy body and just to emphasize more on this, running with your dog enhances endurance, strength and agility and develops those muscles for a healthy physique for you and your pet. Moreover, running boosts the immunity, preventing the both of you from getting a disease or catching a flu.
  • A dog never complains. In fact, your running buddy enjoys the physical activity more than you do and I bet you’ll be the first one to complain of fatigue.
  • With a faithful friend running by your side, you are assured of safety. Dogs sense danger, and when you are out and about, he can protect you from a person who wants to harm you.
  • Having a pet itself reduces stress, anxiety and loneliness. And most of you know that running is so relaxing and also reduces stress and brain fatigue. Imagine what running with your pet can do. It may even eradicate those negative factors in your life.
  • For those of you who are looking for someone to date or go out with, running with your pet attracts animal lovers out there. It is a great way to meet other people and of course other canines too. Who knows, one of the people you’ll meet can lead to a deeper relationship.
  • If you and your dog are very idle, and love being a coach potato, then you have to get up and start running with your pet. Running will help you develop a more active and healthier lifestyle for your own and your dog’s sake.
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A Man’s Best Friend

With all these benefits, it looks like your dog is the key not only to get that sexy body you are lusting about, but also the happiness you are searching for. A canine friend offers unconditional love, companionship, relaxation and loyalty. A routine exercise like dog walking or running can go a long way. It is a life changing experience for you and your pal that will benefit you in many ways.