running

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/

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.

An Essential Guide to Exercise and Illness

Whether it’s figuring out to what extent exercise can prevent illness, or to what extent illness prevents exercise, it’s important for fitness fans to know more about the connections between the two. It’s essential that you speak to your doctor about specific concerns, of course! But this guide will help you get to grips with some of the basics.

Boosting the Immune System

The immune system and exercise have a strange and fascinating relationship. It’s also one that’s widely misunderstood. If you want to ensure you get the most out of your exercise when it comes to dealing with illnesses, it’s best that you get to grips with some of the basics. Research has shown that regular exercise can definitely boost the immune system in the long run; those who work out three times a week or so tend to get sick less often. But if you have a really vigorous, heavy-duty, long-lasting workout? Then your immune system may be temporarily weakened. This is why so many marathon runners feel ill within 72 hours of their performance!

Above and Below the Neck

So if you’re feeling ill, should you exercise? There are a few things to consider here. For many people, there’s a particularly useful gauge: if your symptoms are above the neck, then you’re probably good to go. If it’s below the neck, you should take it easy and avoid exercise. Some may find that above-the-neck symptoms prevent them from exercising unless they take something to ease the symptoms; here are a couple remedies that may help. Below-the-neck symptoms tend to include aches, muscle weakness, fever, and problems with the lungs and stomach. Exercising with such issues may make things a lot worse.

Exercise as a cure?

Some may argue that exercise will help you cure your illness faster. Because of the relationship between exercise and the immune system, this may seem to make sense – but it’s a specious argument. Certainly, a brisk walk can help expand your lungs and make breathing easier if your illness is making that difficult. But, in general, there’s no real science behind the idea of exercising so much that you help force the illness away, as though exercise were some sort of exorcism and illness merely a demon! Put focus on exercise when you’re not feeling unwell, and reduce the intensity of your workout if you are unwell – or, again, consider avoiding it altogether if the symptoms are below the neck.

The Dangers of Stress

Another strange but well-documented biological relationship? Stress and illness. Long-term stress isn’t simply a psychological problem, the way most people see it. Stress manifests itself physically, which is precisely why it’s so bad for your health in the long term. Specifically, it can play havoc with your immune system, making you more susceptible to illness and even exacerbating the symptoms if you do get ill. Something similar can be said for depression. Exercise helps relieve both of these problems, which is partly why it’s so good for long-term immunity boosting. If your illness is being exacerbated by either, then consider some light exercise to help banish them.

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.

Guest Post: How to Minimize Irritation If You’re Working Out with Allergies

Exercising can feel like a hassle with a busy office schedule, a family and a social life to maintain; let alone if you have to deal with annoying allergy symptoms which can turn even your best days at the gym into a total disaster. A runny nose, incessant sneezing, coughing and wheezing if you’re lucky enough to suffer from allergy-induced asthma as well all contribute to an increased feeling of exhaustion and destroyed

However, to avoid skipping another training session or missing that PR, you can take many precautions and make the most of each one of your workouts.

What’s your kryptonite?

With spring and summer quickly setting up camp; they bring a whole range of allergens your immune system can react to during the day. Most people, unfortunately, are unsure which irritants in the air are the primary culprits of their troubles, so it’s highly advisable that you check what your system is most sensitive to and at which time of day are you most exposed to it whether you’re outside or exercising indoors.

Pollen, dust, mold, animal hair, cigarette smoke, and various plant-based irritants are the most common causes, some of which can trigger any allergic reaction such as a severe asthma attack, or only bug you with persistent sniffles and watery eyes. Either way, narrowing down your most likely perpetrator will help you determine the best exercise routine and the most suitable place to work out during allergy season.

What’s your magic potion?

The perfect set of circumstances that allows you to perform and feel your best during your workout needs to be based on the right environment, medication, nutrition and rest. Limiting your exposure to allergens with the help of an air purifier for dust and other irritants, introducing plenty of greenery in your home and switching to a diet that is based on anti-inflammatory foods will all help you reduce your symptoms significantly.

Moreover, consulting your doctor will help you learn which medication is most suitable for your symptoms and your health condition, to avoid the potential side-effects, such as sleepiness, and increase your quality of life during allergy season. You might also have to adapt your routine so that it is less strenuous on your respiratory system, and resort to other activities; such as swimming (but ideally not in water teeming with chlorine), yoga, or moderate weight training in a clean gym.

Be Prepared

Despite your best efforts, some days will be more challenging than others, and to adapt your weekly training plan, you should check the weather forecast on a regular basis and stay informed on potentially perfect workout situations. Such as right after the rain. Pollen is usually quickly dispersed when the wind blows, while rain can wash away most of it, and leave a bountiful of fresh air for your lungs to enjoy and use for a workout.

Limiting your exposure to allergens with pure indoor air, regular showers to wash off the irritants from your skin, and an adapted schedule to boost your performance when the risk of irritation is lowest will help you not only minimize your symptoms, but also take full control of your workouts and do your best no matter what your fitness forte might be.

While it can be challenging to continue your workout regime uninterrupted during the allergy season; you can manage your symptoms with the help of these guidelines, stay fit and enjoy your training as much as possible. Your fitness goals should not suffer due to a setback such as your allergies; on the contrary – use them to fuel your desire to overcome your limitations, outgrow your current mindset, and with their help, become a better, stronger athlete!

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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