running

The Top 3 Sports To Help You Get Back Into Shape

There are many ways to keep fit, and sport is one the most enjoyable ways to do so. If you know you need to shed a few pounds, then maybe it’s time you consider taking part in a sport you might enjoy. Not only will you start to feel better about yourself, but you will also meet like-minded people who will keep you motivated.

Consider the following sports, and read how they can benefit your health.



Swimming



Unlike other sports, swimming will put less pressure on your joints, while still helping you to build muscle strength and lose calories. It is also good for your heart rate, and will get will the blood pumping through your body. The added benefit to getting in the swimming pool is having a place to relax after going a few lengths of the pool.

It’s possible that swimming is the most effective sport you can take part in. Unlike a trip to the gym where different pieces of equipment work on isolated parts of your body, swimming enables you to use most of your body’s muscles. The butterfly stroke is said to be the most effective way to lose weight, but find something you are comfortable with.


Running

 



There are many benefits to running, including burning away calories and strengthening your leg joints and muscles. Running is also a proven way to alleviate depression due to the release of the feel good chemicals known as endorphins and can reduce the effects of stress.

Running is one sport that you can do in your own time and the place of your choosing. You might run around your local street or park, rather than a traditional running track. Don’t expect to be able to run a marathon within a few days, however. It is important to pace yourself, otherwise, you are at risk of one of these common running injuries. Take care as you go, buy the running shoes that are comfortable to wear, and drink plenty of water to keep you hydrated.

Tennis

 



This popular sport is perfect for giving all your muscle groups a workout. From running around the court to swinging your racquet, you will improve the muscle tone in your legs and arms. There are other benefits too. For starters, your reaction times will improve, and your aerobic skills will be called into play as you bounce around the court. The sport is also good for your cardiovascular system, increasing your heart rate and lowering your risk of heart disease.

There is bound to be a tennis club near you, though you could always hire a court to play with your friends and family. You will need the right gear, including one of these colorful tennis headbands, decent tennis shoes and loose clothing to help you get around the court. Tennis is a great choice for anybody keen on getting into a sport. While it’s not only as simple as batting a ball over a net, this is a game still relatively simple to learn.

 

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.

Get Ready To Improve Your Running Performance With A Bike

When it comes to running, whether you are a beginner or an experienced runner, there are some plenty of tips that you didn’t even think you needed. We have touched on the most obvious of them in a previous article on runningsolegirl.com. For a start, a healthy runner, needs to pick the right attire, which means that you need to choose shoes that can absorb the shock and protect your knees and ankles from getting injured. When you run, you need to accept that you are investing in your health. Consequently, you have to be ready to pay the full price for a pair of shoes that will help you to prevent injuries. But naturally, embracing the running side of life doesn’t stop there. Your body goes through a lot, especially if you decide to run long distances. You need to adapt your diet to your workout requirements so that you can fuel your body with all the nutrients it needs to perform. There’s something else that can help you to improve your performance too: Taking on cycling can have a dramatic impact on your running performance. Want to see how? Read below.

Pick the Right Bike for Your Needs

Just like running requires the right equipment, cycling does too. However, the kind of bike you need will depend on your cycling abilities and preferences. Are you a road cyclist or are you an off-road enthusiast? If you fancy the idea of cycling along natural tracks in the countryside, you might need to studies some of the mountain bike reviews from mountainbikesreviewed.com to find out everything you need from brake power to suspension. As a rule of the thumb, runners need a light to a medium-light bike that is suitable for road and slightly out of the beaten track trails so that you can follow your usual running route. Stay away from heavy bikes, and pick instead bikes that offer a responsive, stable and smooth riding experience.

Bikes Offer a Friendly Training Option

Contrary to running, cycling offers a joint-friendly alternative, that is very helpful if you’re recovering from an injury or if you suffer from painful joints. In truth, cycling regularly can help your joints to become stronger and can gradually help you to prevent the development of long-term weaknesses such as arthritis. More importantly, it keeps your muscles active even through a recovery period, which makes it the ideal activity to maintain your strength without causing your body any further damage.

Bikes Can Develop Your Endurance

Last, but not least, cycling offers an ideal combination of strength and endurance, which can help you to improve your performance. Cycling long distances with periods of sprints is a preferred training method for runners who want to maximize their endurance, as it gradually develops your muscles to sustain a bigger effort. Additionally, there’s no denying that cycling helps your lung capacity to grow, which is exactly what you need when you are running long distances. You will find yourself feeling less out of breath and able to tackle more sizeable running challenges. As surprising as it might sound, one of the best training approaches for a marathon is to go cycling, a lot!

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.

Exciting Exercise Options For Every Bored Gym Bunny

When you love to workout, you often find yourself hitting the gym a couple of times a week. Whether you love to use the cardio machines and run up a sweat, or hit the weights and build a bit of muscle, you often find that doing the same thing all of the time gets super boring really fast. But what can you do to change that? Aside from switching up your workouts every few weeks, you may also want to think about getting out of the gym and trying out more exciting forms of exercise.

Cross Country Running

If you love to do cardio at the gym, but you find yourself getting bored with it, why not think about trying running outside instead? It can be a lot tougher than running in the gym, but the challenge is always exciting. And, if you want it to be as good as it can be, run cross country. Running the roads can be fun, but going through fields and enjoying the countryside views can be one of the best ways to enjoy your run.

Biking

When you feel like you want to do something completely different to what you do in the gym, why not think about starting to cycle? Trying out biking can be a lot of fun, a vigorous workout and a bit of a rush too. When you’re looking at the right bicycle, be sure to check out the best hybrid bikes under $1000 while you do your research. With a hybrid bike, you can ride the roads in an everyday manner, but you can also explore the mountains. And heading out into the mountains is definitely an exciting workout option.

Roller Skating

If you want something less vigorous but just as fun, why not have a go at roller skating. As a kid, you probably got out on your skates all of the time. But as you get older, you forget all about the fun you had and feel as if you have to try out more serious forms of exercise instead. Until now. When you’re bored of the gym, get on your skates and enjoy riding around with friends or racing yourself.

Wakeboarding

Or maybe you want to get out into the water and have a go at a fun kind of workout that way? Although there are so many different water workouts that you could try, wakeboarding is definitely one of the most fun. Not only can you enjoy the action and adventure of throwing yourself around on the water, it’s definitely a challenging workout too.

Rock Climbing

Finally, you may also want to think about trying out something completely different like rock climbing. If you want something that will push you both mentally and physically, rock climbing is it. But don’t worry if you don’t have the experience. You can try it out at indoor centers and even get instruction before you’re thrown in at the deep end. Then, when you’re out on real rocks, you’ll get both excitement and a workout all rolled into one.

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.

When Jogging, Safety Is Everything

There is so much information out there about running – how to make the most of it, how to reach your fitness goals. You can even find out about what you should be wearing and when. But there is relatively little talk about the safety side of things. Safety is important – in fact, it is the paramount concern when you are out and about jogging in the streets or in the nearby fields. So many experienced joggers do not do everything they can to stay safe, and sometimes the result of this can be disastrous. If you are a keen jogger, or you are about to start jogging, it might be worth to think about the following safety concerns.

Partner Up

You don’t always have to run with someone else, of course, but it is sensible if you are concerned about your safety. This might be especially important if you live in a particularly rough area, where you might even risk being attacked by an unscrupulous stranger. However, even in safer areas it is wise to jog with someone you trust, even if only so there is someone there to help if you fall and badly injure yourself. This is particularly important if you frequently jog in more rural areas or out in the sticks. Being stuck in the middle of nowhere and breaking your ankle while on your own is no fun at all. It is much better if there is someone with you who can help you get back home – and probably to the hospital.

Go Easy

We all like to push ourselves a little – after all, that is kind of the whole point of jogging to get fit. But there’s pushing yourself and then there’s masochism, and that is something you want to avoid if you can help it. If you take it too far, you will probably end up causing yourself more damage than good, and that kind of defeats the purpose of the exercise. There are a few concerns here – for a start, you need to look after your heart. Pushing too hard can cause serious heart problems, and before you know it you need to be shocked with Foremost AEDs. You also need to think about your hydration levels. Go too hard, and you might even cause yourself to faint. Be careful and only push yourself a little at a time.

Stay Alert

All in all, there are a number of things which might possibly cause you harm as you go jogging. In order to remain safe, you need to make sure you stay as alert as possible. A common concern is when joggers run with headphones in playing loud music. This can easily lead to accidents, especially if you run on pavements or have to cross roads. Make sure you stay alert, don’t block out any of your senses, and keep your wits about you. That way you can enjoy jogging for many more years to come still, and get even more out of every session.

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.

Don’t Make A Knee Error When Exercising

We all know it’s so important that we are careful when we are exercising. While there are a ton of benefits, it can cause us to have a bad injury if we are not doing it properly. And then you can be out of action for weeks while you try and recover. In some cases, people have to go on to have an operation if they suffer from a bad injury. And one area which often can be affected down to exercise is your knee. But it doesn’t have to occur. In fact, here are some ways to ensure you don’t make a knee error when exercising.

 

Listen to your body

So many people push themselves when it comes to exercise. They want to hit their goals, so they go the extra mile to achieve them. After all, they hope to lose weight and tone up as much as they can. But if you do too much, you could end up with an injury. After all, it’s putting pressure on areas like your knee which can’t handle too much at one time. Therefore, you are more likely to end up crippled with pain, and you won’t be able to continue exercising. To stop a knee injury occurring, you need to make sure you listen to your body. Believe us, it will tell you when you have had enough. If you start feeling any pain around the legs, it’s time to stop. And if you are finding it a struggle to continue running, it’s time to stop to ensure no injury occurs!

 

Strengthen your knee muscles

As much as you might want to start pushing your knees to the limit, you need to take it slowly to ensure you don’t end up with an injury. After all, you can’t go head first if you haven’t exercised it before. Therefore, it’s so important that you work on strengthening the knee muscles so that you can exercise without having to worry about an injury. There are lots of different exercises you can do to work those knees. Planks and bridges are just two which can help to keep them in good order. Also, leg raises and step-ups can help to build those muscles. And strengthening your knees will also ensure you can avoid problems in the future. After all, you want them strong and healthy to prevent arthritis which can lead to a total knee replacement. And remember to work those other muscles like the hips, so it takes some pressure off your knees!

 

Make sure you rest

When you love to exercise, it can be hard to consider taking a break. After all, you can’t wait to do it every day. But as much as you might want to go running, you need to rest properly in between. Otherwise, if you are constantly on the go, you are going to put a ton of pressure on your knees. And then you could soon end up with a serious injury if you do not give your body time to rest. It’s so important to make sure you are spending time resting. Have plenty of sleep and relax your body, so it has time to heal and refuel.

 

And remember to always see a doctor if you are struggling with knee pain!

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.

Exercise Shouldn’t Leave A Mark… For Too Long

Often, exercise can feel punishing and painful. When you’re pushing your body to its limits, it’s easy to see how you might feel a small amount of discomfort. But, of course, this comes with getting fit. And, it’s something you just have to bear. Though, you shouldn’t be having to deal with too much pain out of the gym. A lot of people find themselves sore after working out with weights. And, this is very common. But, this type of pain isn’t one that will slow you down. Likewise, it’s not the pain we’re interested in. Instead, the focus of this post is the pain you shouldn’t be feeling after your exercises. And, what you can do to make sure you never feel it.

 

Unfortunately, a lot of exercises are complex and difficult to perform. This can make it a big challenge for people to make sure that they aren’t going to cause damage to their bodies. When you perform something like a weight workout incorrectly, you are putting too much strain on your joints, muscles, and bones. One of the best ways to avoid this sort of issues is through the use of a personal trainer. This sort of professional can teach you how to perform your exercises correctly. And, they can even give you tips and advice to help you improve for the future. One session could be enough to keep you safe. So, this is definitely worth investing in.

 

Of course, sometimes, you can’t control injuries. And, not all injuries come from performing exercises incorrectly. A great example of this is running. Not a lot of people realise, but running on hard roads and paths will force their joints to ensure constant impact. Over time, this will damage the joint, making it harder to move and causing pain. Along with this, impact activities can also damage your bones. To help alleviate this, you can consider using a supplement. It’s hard to find AlgaeCal side effects online, making it a great start for this effort. Supplements like this contain calcium. This essential nutrient will help bones strengthen and limit the chance of damage.

 

A lot of people are very stubborn when it comes to injuries. It’s easy to feel reluctant to go to see a doctor when you’re hurt, thinking it will heal, and everything will be fine. But, often, small injuries can often develop into something much worse when they’re ignored. Regardless of the time you have, it’s very important to see a doctor when you’re hurt by your workouts. This will help you to recover as quickly as possible. And, it will also give you a chance to get some advice from a medical professional. Doctors can discuss health and fitness with you, helping you to come up with new ideas.

 

Hopefully, this post will help you to start working on making your exercises less painful. A lot of people ignore this aspect of their life. But, it’s worth working hard to make sure you don’t have to deal with the pain of recovery or injuries. It’s worth being aware that a lot of issues can be completely avoided with the right work.

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.

Hit The Ground Running: New Runner’s Tips You Didn’t Know You Need

 

Forget all the fancy schemes and strategies. If you want to transform your life for the better by losing a few pounds and toning up a few muscles, running is the ideal solution. After all, it’s something that virtually anyone can try. Regardless of your ability, location, or financial situation, this is the perfect form of cardio.

Nonetheless, you’d be a little naïve to think that it’s simply a case of putting on your favorite Adidas trainers before hitting the pavement. If you want your new running hobby to bring the best results, you need to master several elements. Let’s take a look at those crucial factors.

 

#1. Wear The Right Attire

One of the great things about running is that you don’t need to spend huge amounts of money on the necessary equipment. However, finding a suitable pair of running shoes for your type of foot is vital. Otherwise, discomfort will result in giving up altogether.

Aside from the footwear, you should invest in suitable base layer clothing. Chafing isn’t enjoyable for anyone. Apart from anything else, those investments will give you an extra incentive to run more regularly. Because nobody likes their purchases to go to waste.

 

#2. Think Long-Term

When you first start running, the initial goals are to lose weight and feel fitter. However, you can’t allow yourself to fall into the trap of concentrating solely on those initial runs. You need to ensure that the progress can be kept up for the long haul. Otherwise, what’s the point?

With this in mind, going the extra mile to prevent injuries is pivotal. There’s no point in running well today if you cannot run tomorrow. Take responsibility, and be patient enough to work your way up to those long-term goals. With this recipe for success, you cannot go wrong.

 

#3. Fuel Your Body Well

The human body is a very complex thing. As such, the productivity of your workouts can be influenced by a whole host of features. Nutrition is undoubtedly one of the most important. Not only can it aid or harm the results seen in the mirror, but it can influence the runs themselves.

Hydration is vital at all times. Meanwhile, you should carry energy gels when taking on a long distance run too. Nutrition outside of running is equally important, though. As a beginner, completing a 14 day detox tea plan will set you on the road to success. When combined with smart eating habits, results on and off the track will be better than ever.

 

#4. Make It Competitive

 

If you’re going to achieve success as a runner, you need to want it. A strong mind is your greatest weapon, and adding a sense of competition is the best way to do it. With modern tech and running watches, beating your times will become very addictive. Frankly, this could make all the difference.

 

Meanwhile, joining a running club or signing up for parkrun can be another great option. Alternatively, signing up a for a half marathon gives you a goal to aim for. Stay motivated at all times, and your progress will not go unnoticed.

 

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.

Get Your Workout Mojo Back With These Simple Tips!

Even the healthiest, most active people in the world go through periods where they don’t get as much exercise as they should or would like to. Whether it’s because of a busy period at work, stress in your home life, or perhaps some sort of illness or injury, there’s nothing wrong with being forced to take a break from your workout routine. However, the problem often arises that people find themselves unable to get back into the swing of things after any kind of extended hiatus from exercising. Getting back into your workout isn’t always easy, and it can often be so discouraging that many people give up on it entirely. However, that doesn’t mean that there aren’t things that you can do to get back into it. Here are a few simple pieces of advice to help you can your workout mojo back!

Start slow

If you’ve taken some kind of break from exercise, then it’s a good idea not to try and leap straight into the kinds of workouts that you were going before. This is because you’re probably at least a little bit out of practice, meaning that you’re probably going to end up straining yourself or, at the very least, getting discouraged. Start slow and build your way up and you’ll find that it’s much easier to stay motivated. Not only that but you’re going to allow your body the chance to used to exercising again. It won’t actually take that long before you find yourself back into the swing of your workouts again in a big way!

 

Build your strength

Spending any length of time without doing any exercise can often leave your body a fair amount weaker than it was before. Luckily there are things that you can do to help build up your strength. If you read some AlgaeCal calcium supplement reviews, you can see that they can often help to increase bone strength and make physical activity much easier if you’ve spent time unable to do it. Of course, these kinds of things are far from miracle cures, and you should definitely discuss with your doctor before making any changes to your health. However, there are certainly ways in which supplements like this can help you to build up the strength you need to get started exercising again.

 

Find someone to motivate you

Of course, sometimes the reality is that the reason that you find yourself unable to work out isn’t physical at all. Instead, it’s purely psychological. This could range from feeling out of practice and used to spending your time being less active, to feeling as though you’re unable to achieve the same levels of fitness that you had before. If that’s the case then what you really need is someone to motivate you and push you to achieve what you’re truly capable of. This could be a close friend, a workout buddy, or even a personal trainer. The important thing is that you find someone who is able to motivate you to achieve the things that you really want and to do what’s best your life and your body.

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.

Runner’s Body: The Nutrients You Need To Perfect Your Stride

No two bodies are the same, therefore it’s natural that our dietary needs are unique to the individual. For example, women’s nutrition is different to men’s because their bodies require different amounts of vitamins and minerals to perform their functions. The same is true between runners and non-runners. Once you take up this intense activity, you need to adjust your diet to make sure you’re giving your body the fuel it needs to perform well. If you keep eating the same diet as before, you’re likely not consuming enough nutrients and your runner’s stride will never improve. Here is the right diet to boost your energy levels.

 

Vitamin B12

Taking 2.4 mg per day can help runners break down the fat and protein you eat for the energy you need to get through a workout. It also assists in forming new red blood cells, which carry oxygen through the body. Deficiency can lead to a type of anemia—and fatigue. The best sources of vitamin B12 are liver, fish, meat, and eggs, which unfortunately means that strict vegetarians and vegans are at a higher risk for deficiency. Fortunately, there are supplements like methylcobalamin or cyanocobalamin which can be taken to fill the nutritional gaps. Always consult your doctor before taking any supplements.

Calcium

Runners put a lot of stress on their bodies, and as a result they are at risk of stress fractures and other running injuries. Therefore, you need to make sure your bones are strong and healthy before you start running. Most people start taking calcium supplements, some of which are made from limestone or marble. However, AlgaeCal Plant Calcium Clinical Evidence suggests that plant based calcium supplements are more effective at filling in the calcium deficiency gaps, and they don’t have side effects like cramps, bloating, nausea and blocked arteries, but still help strengthen bones. Always consult your doctor about which supplements would be best for you.  That said, you’re still better off getting calcium from your food. One cup of milk packs about 30 percent of your daily value, although fortified almond, or cashew milk offer a more impressive 45 percent. You can also get calcium from tofu, spinach, and chia seeds.

Iron

Some studies suggest that up to 50 percent of female runners are deficient in iron. This is extremely dangerous because the iron in your blood is essential for getting oxygen to your muscles; this deficiency can lead to poor performance while running, headaches, dizziness, and less enthusiasm for running. If you experience a decline in performance and feel exhausted more than usual, get a blood test to check your iron levels. While you could take a supplement, you need to increase the amount of red meat and iron-rich vegetables in your diet. If you’re still deficient after your diet change, your doctor will put you on the appropriate supplement; you should never try to put yourself on an iron supplement. You should also try taking Vitamin C to help your body absorb the iron.

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.

Guest Post: The Power Of Running For Your Body And Mind

Everyone knows running is a great way to get into shape. It’s not a secret! But do you know that running can also benefit your mind? Have you ever wondered how running influences your brains? If you haven’t now it’s the time to realize why running is not only great for your body but also for your mind.

So, let’s start… How does running influence your body and brain?

Stimulate Memory and Learning System

People who prefer to sit on the sofa instead of morning run can’t show off a good memory and learning as their brains are slowly dying away. Fit people and those who like exercising have a better ability to concentrate, solve different memory test better and combine multiple tasks easier.

Reduce Stress, Anxiety and Help with Depression

When you run, your body produces endorphin. This hormone improves your mood and health. Endorphin allows your body to lower your stress levels, anxiety, improve your sleep and eliminate depression.

Stop Deterioration of Brains with Age

With aging, the human brain can begin to deteriorate but running prevents or reverses this process as it affects brain chemicals. Running boosts the production of new nerve cells and blood vessels within the brain that’s why the runners’ brains have better metabolic efficiency and getting old later than non-athletes’.

Help to Burn Calories

Running is considered as one of the most effective ways to lose weight and keep in shape. It is a unique type of exercise as you can burn calories not only when you work out but also and after training. Such effect is called “afterburn”.

Prevent Disease

Research shows that running is a nice way to increase your overall level of health and it means that running helps to reduce or prevent the risk of disease. While you’re running the level of good cholesterol in your blood raises. As a result, the lung function of your body increases, you enhance your immune system and the risk of developing blood clots becomes lower.

Make Your Heart Stronger

One more useful characteristic of running is the ability to take care of your heart health. Regular runs are the best prevention of heart disease. Running has the magic impact to your health. It can reduce the risk of heart attack, lower resting heart rate and reduce blood pressure.

Strengthen Your Bones

Running also helps to strengthen your bone health. If somebody says that running damages your bones don’t trust this person. The repeated impact on your bones and joints during your regular runs makes to build thick calcium layers in the bones and they gradually get stronger.

Prolong Your Life

It is no big secret that people who exercise at least 30 minutes, five times a week live longer than those who lead passive lifestyle. When you start running you give up bad habits, you promote your health and don’t allow your brain to age. Of course, all this helps you to extend your life.

Here you’ve read about the best benefits of running. As you see running can be considered as a universal workout as it useful both for your physical and mental health. How has running improved your body and mind? Please, share your thoughts with us.

Written by: Helen Rogers – http://thecrossfitshoes.com/

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