prevention

Breaking The Pain Barrier: How To Overcome Pain For Good

Back pain is one of the most common ailments in the US. Did you know that at any given time, around 30 million Americans are suffering from back pain? If you have a bad back, and you feel like you’ve tried every trick in the book to banish pain, you’ve come to the right place. Here are some suggestions to help you reduce discomfort and start living a pain-free life.

Determining the cause

There are myriad factors that contribute to back pain, and the first thing to do if you suffer from chronic pain or pain that is getting worse is seek medical advice. When you see a doctor, they will examine you and ask you some questions about your symptoms. It may be that pain is associated with underlying causes, in which case, treating the cause could help to alleviate pain. In other cases, lifestyle changes may be recommended. There may also be causes related to your job. If this is the case, a doctor may be able to recommend safer techniques to try and offer some tips to help you feel more comfortable at work. If you have severe back pain, your doctor may recommend further tests, such as an MRI scan. This will enable them to see if there is damage to the spine or the surrounding muscles or bone tissue.

Correcting your posture

Poor posture is a contributing factor in most cases of lower back pain. Your posture relates to the position of your spine when you’re sitting or standing. If your spine isn’t in an ideal position, this can increase pressure and strain on your muscles, causing discomfort. In this day and age, we tend to spend more time than ever sitting down, due to the prevalence of office jobs. If you do spend eight hours a day sitting at a desk, it’s essential to make sure you understand how you should be sitting to prevent back pain. Your spine should be straight, your shoulders should be relaxed, and you shouldn’t have to crane the neck to see the screen properly. If you’re reaching for the keyboard or the screen isn’t level with your eye line, adjust the height of your chair or desk. If you don’t already have a specially designed ergonomic office chair, ask your employer to provide one. It’s very important that your spine is supported properly while you’re in a sitting position.

Maintaining good posture is not just important when you’re sitting down. You should also pay attention to your posture when you’re standing, especially if your job involves standing for long periods of time or lifting. If you do have to lift items as part of your job, use machinery for heavy loads and make sure you bend your knees and keep your back straight. When you’re standing, try to avoid stooping or slumping and keep your shoulders back.

 

Finding the right mattress

The importance of getting a good night’s sleep cannot be underestimated. If you suffer from back pain or you’re prone to bouts of discomfort, it’s particularly beneficial to find the right mattress. If your mattress isn’t perfect, this can cause back pain or make existing symptoms worse. If you’re looking for a new mattress to help with back pain, try some different styles and brands and avoid going for the cheapest option. You often get what you pay for in terms of quality and durability when you’re shopping for mattresses. If back pain is an issue, look out for products that have been ergonomically designed. These mattresses promote relaxation and reduce muscle tension, and they provide support for the spine while you sleep.

Choosing the right forms of exercise

Most of us are aware of the benefits of doing regular exercise for our health and wellbeing. Living with pain can make exercising difficult, but you don’t have to give up on working out if you suffer from back pain. You may not be able to do certain activities, but this doesn’t mean that you can’t be active. Aim for low-impact exercises and avoid anything that involves jarring movements. Lifting weights and jumping aren’t ideal for people with back pain, for example. Swimming is often recommended, as the water supports your body weight. If you want to stay active without risking injury, speak to your doctor or a qualified personal trainer before changing your exercise regime or embarking on a new training program.

Conditioning your back

They say that prevention is better than cure, and conditioning can help to reduce the risk of recurrent pain. Conditioning involves strengthening the muscles to make your body resistant to injury. You can do this with a physical therapist or by doing specific, targeted exercises at home. These exercises are not focused solely on the back. They also help to increases strength and suppleness in the hips and the core. Examples of exercises include McKenzie stretches and dynamic lumbar stabilization. The aim is to stretch the back, build muscle, and improve flexibility. You may also find that exercises like those found in yoga and Pilates routines effective. If you’re new to these activities, it’s best to go to a beginner’s class. Once you’re familiar with the stretches, and you’ve honed your technique, you can then practice at home.

 

Back pain can make life a misery, especially if you have periods when pain intensifies or you have prolonged bouts. If you suffer from back pain, it’s always a good idea to seek medical advice. In some cases, there may be an underlying cause, and treating this should be a priority. Many cases of back pain are linked to poor posture. If you slouch when you’re standing or you tend to sit slumped in your chair at work, this can affect the alignment of your spine and increase tension in your muscles.

It’s important to take steps to correct your posture if you’re worried that this may be a contributing factor. Sit up straight and relax your neck and shoulders. If you find that you’re in pain when you get up in the morning or you can’t get comfortable at night, consider replacing your mattress. If your mattress is old or it’s too soft or spongy, this could be making your pain more severe. Exercise offers a wealth of benefits, but take care when selecting activities. If you’re already in pain, some sports could make the situation worse. Ask your doctor or a trainer for advice.

 

 

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

Avoiding Nasty Workout Injuries

Exercising is a great way to boost your overall fitness, but it isn’t always positive. There is a dark side of working out, and it is known as suffering an injury. Simply put, exercising places the body under a lot of physical strain, and the stresses can cause things to snap. When they do, it’s painful and very damaging to your health. Thankfully, they are avoidable as long as you follow a few simple rules. Even better, you can find a selection of them underneath.

Stretch Sufficiently

There is a difference between stretching and holding the stretch to give your muscles ample time to warm up. If you’re doing it as an afterthought, there is a good chance of an injury occurring. For starters, there needs to be enough strain to get the blood pumping around the body. The increased blood flow should heighten the muscles’ temperatures, and that will boost flexibility. Hopefully, this will be enough to prevent any unnecessary strain while you exercise. As a rule, there isn’t a one-size fit all policy regarding time, but 20-30 seconds is usually suitable. Also, don’t forget to target as many muscles as possible. The more you leave out, the higher the chance of a tear or sprain.

Cool Down

Almost everyone will warm up before working out, yet they won’t cool down. Now, copying the professionals is enough to put anyone off a cool down for life. The last thing you want is to jump in an ice bath after a ten-mile slog. However, their recovery process is a lot more advanced, and you don’t need to follow suit. In truth, a five to ten-minute walk which includes a couple of stretches should suffice. All you’re looking to do is replace the oxygen debt and lactic acid in your body. If they are present the next time you exercise, they could lead to a lot of pain.

Take PT Classes

‘PT’ stands for physical therapy and it might be the difference between substantial damage and staying injury free. You should know that PT isn’t only for people who need to recover from an injury. In fact, lots of people use it to avoid one in the first place as a weekly session acts as a safety net. The best physical therapist establishments all take on pre and post care patients, so there is no need to wait until it’s too late. The people that get ahead of it tend to avoid the nasty injuries which can sideline you for weeks and months.

Don’t Overload

In your quest to get fit, there is the temptation to take on too much work. Because having a rest day doesn’t feel productive, you might want to exercise every day. Although it’s commendable, it isn’t smart. Injuries happen because of wear and tear over time. By working out more, you’re increasing the tension that you put on the body.

The best option is to train hard over the course of a week, but take a rest day in between sessions. After all, the body needs to take a break too.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

Run Away From These Common Running Injuries

Even though running is a great way to improve your fitness and stay fit, it also runs the risk of certain injuries. Most of the time, it is beginner runners who end up injuring themselves as they are inexperienced and don’t take things like warming up as seriously as they should do. This problem isn’t just one for beginners, though – some experts believe that around 79% of runners end up taking some time off from their training schedules.

So, if you don’t want to end up with an injured leg for a month or so, it’s important that you are careful with your running. To make sure you look after yourself when you are out pounding the streets, here is everything you need to know in order to prevent any running injuries.

Always Warm Up And Cool Down

No matter what kind of sport you do, it is always necessary to warm up and cool down. Whether you are going to shoot some hoops in a basketball match or are going to the gym to do a fitness class, you always need to get your muscles ready for action. And this is also the case with running. Ideally, your warm-up session should involve some light cardio and stretches, but it shouldn’t be too strenuous. After all, you don’t want to use up all of your energy before you have even started your main exercise! After you have been for your run, you then need to cool down. This is necessary as it can help your heart rate and breathing come back to their regular rates. Not only that, though, but it will also prevent any blood from pooling in your muscles. If you fail to warm up and cool down, then you are increasing the chance of straining yourself and pulling a muscle. Not cooling down enough will also help save you from any cramp and painful muscles after your run.

Don’t Push Yourself Too Hard

When many beginners take up running, they often find it difficult to figure out what their ideal pace is. As a result, they can often run way too fast, which can be too much for their muscles to take. It is very important to start off slowly so that you know your muscles can cope with the impact and pressure. Once you get used to a pace and start to find it too slow, you can slowly increase your speed. It is also crucial to increase your weekly mileage very slowly as well. Before you do increase your mileage and speed, you need to correctly prepare the body for all the extra stress. This means you need to work on your cardio to ensure that you are up for all the extra aerobic activity. But you also need to concentrate on your muscles as well. Otherwise, you could end up pulling a muscle or developing shin splints. One general rule of thumb is to increase your mileage by 10%. Then, once you are comfortable with this increase, you can continue to increase it by a further 10%. If you struggle to work out how much 10% is, you might find it useful to download a running app. There are many that have training plans for beginners and aim to get them running 10 kilometers within a set period of time.

Get The Right Gear

Did you know that your running shoes could be the cause of your running injuries? There are certain ones that are considered the best running shoes for women, and it is worth looking through these to find a pair. But you also need to make sure that the pair you choose are suitable for the way you run. When we run, we each have a slightly different gait which causes us to each land on our feet differently. It’s important that your pair of running shoes cushions and support the part of your foot that takes the most stress from hitting the floor. For example, if you tend to land on your heel, you should get some shoes that have plenty of support in the heel and ankle of the shoe. Whereas you will need a shoe that is well supported in the front half if you tend to land toe-first. Running in the wrong type of shoe will increase your chance of suffering from shin splints. These develop after repeated stress on the shins, and cause shooting pain up the legs. They often result in runners taking a month off running to let their shins heal.

Improve Your Flexibility

You might think that just concentrating on running will help your performance when you are out on the track. Makes sense, right? But, in actual fact, you should also do some exercising that will help to improve and maintain your flexibility. One of the easiest ways to do this is to make sure you stretch every day. However, you will need to do some physical activity before you do your stretching as stretching cold muscles could cause them to strain. Simply jogging on the spot for 20 seconds will be enough to warm the muscles up for a stretch. Lots of runners also find that taking regular Yoga and Pilates classes are also very useful for improving flexibility. Keeping flexible won’t just reduce your risk of injuries, but it will also help to improve your overall performance as well.

Work On Your Strength

As well as flexibility, you should also work on your body’s strength. That’s because an improved strength will help your muscles to work for longer and harder without going into a state of fatigue. And that means they will be better protected against common injuries such as strains and tears. One of the main mistakes some runners make when they are working on their strength is to just improve the strength in their legs. Even if these are the main muscles you use while running, you should still aim to improve your core and arm muscle strength as well. If you don’t already do any strength training, you might like to try weightlifting and plyometrics.

Get Your Gait Analyzed

I’ve already touched on the fact that we all have different gaits when we run. This affects how we land on our feet while running, and, unfortunately, a poor gait can sometimes lead to injuries. Thankfully, there is something you can do about this! As well as making sure that you have the correct footwear, as already mentioned, you should also see about getting a formal gait analysis. During this analysis, a running expert will watch you run on a treadmill and see how your body moves. From this, they will be able to advise you on the best type of shoes you should wear. They will also be able to provide you with some orthotic inserts for your shoes if they think that they can help you during your runs. They might also be able to provide you with some advice that can help you improve your posture while you run. Changing your posture can significantly change the balance of weight in your body while you run, which can help you land better on your feet.

Stay Well Hydrated During Training

Another reason why runners end up damaging their body is that they don’t drink enough water before and during their runs. This is especially important on hot days as the body can easily succumb to heat exhaustion when it is put under physical stress. For the best results, you need to start hydrating your body at least two hours before you go out to run. Experts then agree that you should aim to take in about 8 ounces of water during the run. Your body will also need plenty of fluids once you have finished exercising so that it can rehydrate. For this most reason, most professionals aim to drink a pint of water within an hour of completing their workout. This is something that amateur runners should aim to do as well.

Remember To Rest

Resting is just as important as the exercising itself! In fact, if you don’t factor in enough rest days into the week, you could end up pushing your body beyond its limits and might end up suffering from injuries. For beginner runners, you should have at least three rest days each week. Once your body starts to develop and gets used to your training sessions, you can then start to take just two rest days a week. These rest days are crucial as it gives your body time to recover from all of the strenuous exercise that it has been though. This is also the time when your muscles get stronger, so if you don’t rest up enough, you might find that there is very little improvement in your overall running performance.

Running injuries are extremely frustrating and, in some extreme cases, they can end up to be quite serious indeed. But if you remember all of this great advice while you are out running, you shouldn’t have too much to worry about!

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

Runners High: Body Maintenance Tips To Keep You Running Healthier, For Longer

Running is a favorite pastime of many of us who like to keep fit and in shape. It’s arguably one of the oldest human exercises. Early humans used to catch their animal prey through ‘persistence hunting,’ which is basically running with such endurance towards a sprinting animal to the point where they had no stamina left to flee. Pretty morbid right? It’s still seriously impressive when you think about it.

It’s no wonder so many humans run so well, from both sprint and endurance perspectives. We’re bipedal creatures, and that means that we’re used to running and moving forward during our daily lives. It’s arguable that runners replicate the natural exercise pathways available to us since we began to walk upright. Anyone who runs is taking part in a tradition thousands of years old.

However, over time, our body can accumulate wear and tear, and this might make even the most productive and celebrated running career get cut off early. There are ways around this, however. With a few tips grounded in running foresight, we can be sure that we’ll be sufficiently healthy to keep our exercise passion going as long as we can.

Adequate Footwear

You need to wear supportive, well-fitting shoes that will protect you from all surfaces of a road. Some people prefer to wear form-fitting toe running shoes because they more naturally approximate the running cadence and foot angles that a barefoot run would provide. Whatever you enjoy the most, there’s no escaping the need for good footwear.

The Correct Running Program

This is the time to get sensible. You might have been deeply inspired by the ‘persistence hunting’ approach discussed above, and this might have led you to leave your house, buy some running shoes, and return to the second point in this article. It’s unlikely, but you never know. However, this gung-ho attitude can hurt you in the long run when it comes to identifying what workout plan you want to embark on. If you’re a beginner, throwing yourself into a long track run can actually hurt you more than help you. Running is a fairly demanding exercise on your bones and joints, and especially if your body isn’t conditioned to stress. Choose a great beginners program like Couch 2 5k if you want to begin the most effectively. You’ll actually see better results this way than through any other running method, thanks to the emphasis on recovery and recuperation this workout possesses.

Taking Care of Physical Issues

You can’t run effectively if you have health issues affecting your cadence or balance. If you have issues with your feet or ankles, it’s worth using a service like ashton podiatry to help professional correct these flaws, and then taking their advice at how long you can expect to wait before running becomes a beneficial endeavor once more.

Breathing and Posturing Tips

It can be tempting to slouch when you’re exhausted nearing the end of your run, but this harms your ability to breath effectively and can harm your body’s tension which is needed to maintain a good running cadence. Keep your shoulders up, your arms swinging freely, and your pace good. Lift up your chest and chin to look right ahead of you, and breath into your stomach. This will help you keep your body in peak performance mode than can help even the most painful running ‘walls’ become nothing but temporary phenomena. The runner’s high awaits on the other side.

Be sure that with these tips, your running career will be a fruitful and beautiful one. There’s no better way to explore your local area and celebrate the joy of life.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

All The Benefits Of Living A Healthy Lifestyle

We are all told to eat healthily, quit bad habits and workout, but has anyone ever told you why? Here’s a list of all the benefits.

Controls Weight

You can avoid gaining excess weight, by eating right and exercising regularly. Whether you’re trying to lose weight or not is beside the point. The benefits from exercising are too good to miss out on. Not only does it sculpt your body, but it can boost your immune system, increase your energy and just generally keeps you fit and healthy. Even exercising as little as 30 minutes a day will improve your health tremendously. Just take a walk around the block, go for a bike ride, or dig out your workout DVD and give it go!

Eating a balanced diet isn’t a difficult thing to do like some people make it out to be. It’s just about controlling what you eat, and how much of it. You don’t have to restrict yourself and ban chocolate forever! It’s just eating in moderation instead. So if you’re preparing a meal, make a conscious effort to add different colored vegetables on the plate. If you want something to snack on, grab yourself an apple instead of a packet of chips. Even something as simple as that will make such a difference.

Prevents Health Issues

Eating healthy will not only help your body to function, but it can also fight off diseases, and manage long-term health issues like diabetes and can even be a form of IBS treatment. Certain fruits and veggies can build up your immune system so it’s strong enough to tackle nasty infections and viruses that we caught off one another. It will also better your cholesterol levels which will also help prevent disease.

Improves Mood

The benefits don’t just pay off physically either. Your mind will thank for the positive change too. Keeping active releases endorphins, which are chemicals in your brain also known as the ‘happy hormone’. And it does just that; it leaves you feeling a lot happier, relaxed and ready to take on the day. Seeing an improvement in your physical appearance will pay off mentally too. You’ll see yourself looking better; the clothes may start getting a little too big for you, and you’ll be receiving compliments from people from work. This will play a big part in your confidence and self-esteem.

There are many other ways to improve your mood; it’s not just about eating healthy and keeping fit. Socializing plays a big role in your mood. It’s important to get out of the house and enjoy a day out in the park with friends or going out to watch a movie. These things will keep your mind stimulated and your serotonin levels balanced.

Improves Longevity

If you want more time on this earth to have fun make memories and share experiences with the ones you love, then practice these healthy habits, and you will add on the extra years within no time.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

Protecting Your Body From The Perils Of Training

Exercise is undoubtedly hugely beneficial for your body, but it often presents risks. If you’re starting a workout regime or you train on a regular basis, it’s always important to keep an eye on your body and to do everything possible to protect it from harm. Exercising can turn into you a confident, strong, and fit person, but it can also make you vulnerable to certain illnesses and injuries. Here are some tips to help you protect yourself from the perils of training.

Avoiding Injury

When you play sport, there’s often an element of risk involved. Although it’s not always possible to avoid injury, there are often steps you can take to minimize the risk and keep yourself safe.

Warming up and Cooling Down

Your body needs to be ready for action before you start putting it through its paces. If you jump straight into a session, you could end up with injuries like pulled and torn muscles, and ligament damage. Before you begin any session, include a 5 or 10-minute warm-up. Get your heart rate going, and stretch. After you’ve finished, take time to bring your heart rate down gradually, and stretch out your muscles. This will help to prevent faintness and dizziness, and keep aching muscles at bay the day after.

Perfecting Your Technique

Technique is really important to achieve the best results, but it’s also essential for your health and safety. If you’re doing something wrong, there’s almost always a greater risk of injury. If you’re lifting weights, for example, you need to make sure that your spine is in the right position, and that you’re using the power in your legs to lift. If you don’t lift correctly, this is going to increase pressure on your back, and it could lead to very serious complications.

Equipment Safety and Hygiene

When you’re training, no matter what kind of activity you choose, it’s essential to use the right equipment and adopt good hygiene habits to prevent illness and injury. If you’re boxing, wear a helmet and wrist guards. If you’re swimming, wear a protective sock if you’re worried about verrucas and you haven’t been to a doctor to ask about treatment to remove warts. If you’re playing cricket, make sure you have the right pads on before you practice batting. If you’re at the gym, wipe down the machines before and after you use them. If you’re climbing, check the condition of the harness before you venture up the wall.

Keeping Your Body Fuelled and Hydrated

Many people exercise to lose weight, and they assume that they need to eat less to achieve this goal. When you’re training, your body is burning calories, so you actually need to increase your intake. If you don’t fuel your body, it won’t be able to perform properly. Try and eat at least an hour before you work out, and keep your body hydrated at all times. When you exercise, your body loses fluid through sweat.

When you hear people talking about exercise, you often come across them extolling the virtues of a workout regime. There are so many benefits to be enjoyed, but there are also risks. Hopefully, this guide will help you get the most out of your sessions without putting your health on the line.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

Illness and Injury Doesn’t Stick to a Schedule, but That Doesn’t Mean You Shouldn’t Plan for Them

Illness and injury can be waiting around the corner at any given time; so it is impossible to foresee them and factor them into your future. However, you can plan for their arrival in some different ways and to many different extents. Whether this is making physical plans beforehand, or just knowing what to in the case of an emergency; it is important to prepare. Not doing so, could end up being very costly in many ways; whether that be to do with finances or to do with physical and mental wellbeing.

First of all, however morbid it may seem, you should always seek to put as much money aside for the eventuality of being diagnosed with a serious illness. Creating and building an emergency fund is essential when it comes financial planning; even when an illness is not now or not ever involved. Even if you’re never diagnosed with such an illness; it doesn’t mean the money you have put aside is wasted as it is still always there ‘for a rainy day’ or as something you can pass on to your family as part of a will.

However, preparing for illness and the toll it takes on your finances; doesn’t just mean safeguarding against it physically before it happens. You should also have an idea of how you plan on dealing with it while you are in the midst of fighting the illness. Doing so will mean you can rest assured that you can focus your energies on recovering; rather than worrying about your outgoings.

There are many ways to make ends meet while still getting the best treatment. One of which is that to eradicate the costs of traveling back and forth to appointments; you should seek to get as much of your travel expenses reimbursed by bringing your medical exemption certificate to the hospital. Illnesses such as cancer work on an uncontrollable and unpredictable schedule; which is why it is important to have some money put aside in case of the eventuality of diagnosis, and to know exactly what you can do if ever diagnosed to make sure you have no other stresses to worry about; such as those that include your finances. For more information on how you can deal with financial implications of an illness such as cancer, make sure to click here.

Another illness that works on an uncontrollable schedule is Seasonal Affective Disorder (SAD); if you feel that the lack of vibrant colours, the lack of warmth and the lack of sun in the winter months makes you feel down, tired and unable to function properly, especially on the more ‘wintery’ days, then you could be suffering from this very real disorder. The impact it has on those who suffer from it can leave them feeling physically unable to get out of bed in the morning, let alone get on with their day-to-day activities. The worst part about it is that it is, of course, entirely dependent on the weather outside. This means that there is little to no control over it as it is completely under the control of nature if you don’t take action.

You can plan to prevent them by trying to move frequently, exercising at your desk (if you sit at one to complete work throughout the day), seeking mood-boosting omega-3 fats and attempting light therapy, where a particular kind of lamp called a light box is provided in order to stimulate and mimic exposure to sunlight. The best and most important way to plan your fight against SAD is to admit that it is a real problem openly and to seek as much support with it as possible; doing so will mean that on the next cold winter’s day you won’t feel completely bedridden and that you won’t have to wait until the sun is out again to make the most of your day.

Injuries happen much quicker than illnesses, and therefore faster attempts to seek to care for them should be sought. However, injuries can occur at any time and change the course of your day in a split second. Plus once affected it can be hard to think of anything else but the pain you are feeling or the hysteria of it having happened; let alone where you have to go to seek help. Because of this, you should always have a healthcare provider; or an idea of where to find one so that if you ever fall victim to an injury; you know where to head to.

This could be a local hospital or even a walk-in service that offers urgent care; information, where to find a clinic like this, can be found at OurUrgentCare.com. This service is advisable for those who wish to avoid the high costs and long waits found in hospital emergency waiting rooms. However, it is important not to be too hasty when it comes to seeking assistance with an injury; as the shock at the moment of impact may make you feel a lot worse than you do. You should try to access your pain, if possible; and if it’s not possible, due to pain, then you most certainly should seek help.

What’re Your Thoughts?

So, the moral of the story is that there isn’t a set layout for the story of life; like those found in books, plays or movies. It’s not simply following the story and overcoming a tremendous task or opponent in the middle of the plot; then preceding to live happily ever after in the end. A disaster can strike at any time in life, no matter what stage you are at; which is why it is important to prepare and have plans in motion for when they do. What this also means, is that even though you overcome one illness or injury; it doesn’t mean that another isn’t just waiting for you around the corner. You should never stop preparing for them; even when they don’t let you know of their schedule, or take any notice of yours.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

Take It Easy and Stop Working Yourself to the Bone

Gym goers and fitness experts will tell you about their long sessions at the gym. They’re pumping weights, running miles and sweating like pigs as they burn fat, build muscles and make their bodies ache. This isn’t for everyone and, despite what many people think, it’s not needed to maintain a healthy lifestyle. Depending on what type of fitness goals you have, you might even be able to regain your sanity and focus on low-impact workouts, such as these suggestions at greatist.com, and still have the energy to do the things you love. Here’s a few tips on how to stop working yourself to the bone, but still see results.

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Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

The Biggest Threats to Your Health and How to Beat Them

Looking after your health is something you should be thinking about every day. There are both small and large issues you should think about when it comes to your health. If you take a look at statistics, you can see that there are certain illnesses and problems that affect people more than others. These issues are important to watch out for to maintain your health and to help others in your life too. Some of the biggest threats to your health can be managed if you know how. Read on to find out what could be hurting your health and how you can combat these problems.

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Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

Common Nasty Sports Injuries And How To Prevent Them

Nasty sports injuries can take a long time to recover from, which can damage your passion for that particular sport, whether it be running or football or martial arts. You may even miss out on opportunities such as competitions and training events because you were stuck at home in a cast. Therefore it’s important to learn how to prevent these injuries so that hopefully they never have to be dealt with. Of course, we all sprain our ankle from time to time, or hurt ourselves through pushing too hard, but what about the common injuries that are all too common?

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Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

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