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The All-in-One Guide to Managing the Health Risks of Running

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Cambridge Dictionary defines running as an activity going somewhere quickly on foot, as a sport or for pleasure. Running may be an important component of a healthy lifestyle, but unlike any powerful medicine, you’ve got to get the dose right.

Runners have 37–56 percent possibility of running-related injuries on an average.Overuse injuries, cardiovascular deterioration, sore muscles,cardiac arrests, osteoarthritis and joint pain, are all part and parcel of the game, especially if you do it regularly for long distances.

“Your body is designed to deal with oxidative stress that comes from exercise for the first hour, “But prolonged intense exercise causes excessive oxidative stress, which basically burns through the antioxidants in your system and predisposes you to problems,” Cardiologist James O’Keefe, MD, Director of Preventative Cardiology at the Saint Luke’s Mid America Heart Institute in Kansas City, and author of the Heart editorial tells active.com

Types of Running Workouts

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Base run. These short to moderate length runs will form the bulk of your weekly training mileage. You may do the run at your natural pace, and can make significant improvements in your aerobic capacity and endurance.

Progression run. You begin at your natural pace and end at a faster pace. Progression run is more challenging and requires more recovery time.

Long run. When you’re running for a long distance, your main aim is to increase the length of what you’ll be comfortable doing on your base runs.For the long-distance running, you can increase your pace or mix at some intervals.

Fartlek. These runs are less structured, and the best part is you can play with speed without any stress. Fartlek mixes in few intervals of different distance and duration.

Intervals. Intervals contain short or long bursts of intense effort. These running workouts get separated by equal or slightly longer segments, of slower running, jogging or walking.

Temp runs. You must perform them at the fastest pace that you can sustain for a period.These workouts help you to increase and support speed. They are also called as threshold runs.

Hill repeats. These workouts are short segments of uphill running that you’ll repeat to increase your aerobic power, pain tolerance, high-intensity fatigue resistance, and strength.

Recovery run. These sequences are also known as easy runs, and you can do them at a relatively comfortable pace. The best time to do recovery runs is after a hard workout such as the interval or tempo runs.

Common Running Injuries

Running injuries occur when you push yourself too hard. The movement of your body also plays a role. Here’s a list of the common running injuries:

  • Runner’s Knee
  • Stress Fracture
  • Shin Splint
  • Achilles Tendinitis
  • Muscle Pull
  • Ankle Sprain
  • Plantar Fasciitis
  • Iliotibial Band Syndrome
  • Blisters
  • Temperature-Related Injuries

Runners Knee. The stress of your running irritates your kneecap that rests on your thigh bone. You may feel a sudden or sharp pain or a dull and chronic pain. The pain may disappear while you’re running and reappears at other times. The primary cause of runner’s knee is poorly coordinated quadriceps and tight hamstrings.

Stress Fracture. It is a small crack in your bone or severe bruising within your bone. Stress fracture typically affects you in the shin and feet. A stress fracture occurs if you work too hard before your body gets adjusted to the new activity.

Refraining from high impact action for an adequate period helps you to recover from a stress fracture. If you resort to running too quickly, it will delay the healing process, and increases the risk for complete fracture.

Shin Splint. It is the catch-all term for the pain that appears in the front or inside of your lower leg along with your shin bone. Shin splint is typical for athletes, runners, dancers and tennis players.

It occurs if you change your workout, or increase the number of your runs too quickly. If you have flat feet,then you’re more likely to develop shin splint. Rest, stretching exercises and slow return to your running activities help heal this condition.

Achilles Tendinitis. It is due to an overuse injury of Achilles tendon. It is the band of tissue that connects your lower calf muscles at the back of your lower leg to your heel bone. Achilles Tendinitis occurs if you suddenly increase the intensity or duration of your runs. Proper rest, calf stretches and icing the area are the treatment options.

Muscle Pull. It’s a small tear in your muscle also called the muscle strain. It’s mainly due to over stretching of the muscle. When you pull a muscle, you may feel a popping sensation when the muscle tears. Rest, Ice, compression, and elevation are your treatment options. Hamstrings,quadriceps, groin, and calf, are the most commonly affected muscles.

Ankle Sprain. If your ligaments of your ankle get torn, it leads to an ankle injury. It usually occurs on the lateral or outside part of your ankle. An ankle sprain occurs when your foot twists or rolls inward. Your ankle injury may get better with proper rest, compression, ice and elevate your feet.

Plantar Fasciitis. Plantar fasciitis is the inflammation at the bottom of your feet. You may experience a sharp, tight, painful sensation at the base of your heel that can be annoying to excruciating.

Overuse, over training or improper footwear can lead to pain in your heels. The root of plantar fasciitis is the result of tight and weakened muscles in your foot. If your feet are weak, they can’t take on excessive load or handle the training that you’re trying to do.

Treatments: Avoid going bare feet, stretch and strengthen your calves, roll your feet around on a golf ball and ice the affected area. These steps will provide much-needed relief quickly.

IT band syndrome. The iliotibial band is a tendon which connects your knee to your hip.When your tendon becomes inflamed, it results in IT band syndrome.When you get this condition,you’ll feel that somebody has stabbed you in the side of your knee when you run, especially when you’re going downhill. It can cripple you if you delay addressing this condition.

Running downhill and on the same side of the road are the common culprits.These activities put a lot of stress on the side of your knee and cause friction between the IT band and your femur.

Overtime your IT band may tighten and starts to swell which results in pain. Then the pain intensifies to the level of preventing you from running.

Avoid aggressive downhill running, and switch sides while running on the road. Treatment options include cutting back on exercise, applying heat, stretching before exercise and icing the area after activity.

Blisters. This condition causes fluid-filled sacks on the surface of your skin. You tend to get these blisters because of the friction between your shoes, socks, and skin.

To help prevent blisters wear socks with double layer, apply petroleum jelly on areas prone to blisters and start using new shoes gradually.

Temperature-Related Injuries. Sunburn, frostbite, heat exhaustion and hypothermia are the temperature-related injuries. You can prevent them by staying hydrated, wearing suitable clothing and using sunscreen.

Oxidative Stress. Forget sore muscles and crafting; excessive running can cause even dangerous wear and tear on your body. When you have a strenuous workout, your body works hard to burn fat and sugar for fuel. This action creates the “smoke.

The “smoke” which rises through your system is free radicals that can bind with cholesterol. It creates plaque buildup in your arteries and damages your cells in a process called as oxidative stress. So ensure moderation in your running workout.

Management of Health Risks of Running

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Warm up and cool down. A good warm-up dilates your blood vessels and enhances oxygen flow to your muscles. It raises your muscles’ temperature for optimum efficiency and flexibility. It slowly increases your heart rate and reduces stress on your heart when you begin to run.

Just as important, the cool down keeps the blood flowing throughout your body. If you stop suddenly, it can cause lightheadedness because your heart rate and blood pressure drop quickly. If you wind down slowly the heart rate and blood pressure fall gradually.

Start slow and build your muscles. If you’re looking to start building your muscles and strengthening them, you’ll have to lift heavy weights, eat a diet based on your goals and take proper rest.

Studies about military recruits who were told to perform a particular amount of vigorous exercise conclude that, those recruits who have been the least active and less fit suffered more.

Studies also point out that injuries are related to duration, frequency, intensity, or the total amount of training. Therefore it’s wise to start slow and buildup your muscles. So, how’d you go about?

  • Change the intensity of your runs
  • Run at an incline
  • Include weight lifting and resistance bands
  • Be sure to rest
  • Get enough protein in your diet

 

Recognize early systems of overuse. The following are the symptoms of overuse injuries:

  • Gradual onset of pain
  • No history of direct injury
  • Pain presenting as an ache
  • Visible swelling
  • Point tenderness
  • Missed training sessions as a result of illness or injury
  • A persistent problem

When you experience nagging aches and pains that arise too frequently after running, you need to pause and listen to your body. Consult a physiotherapist before it becomes worse and gets you off the track for good.

Get the right shoes for your feet. Running shoes provide support in the midsole and padding and reinforcement in your heel. While running, you hit the ground with 2-3 times your body weight. So, it’s prudent to wear footwear designed specifically for this activity.

The type of your foot and the running style will help you determine the type of your perfect shoe. Wear proper fitting shoes and socks with good support. If the soles of your shoes are worn thin or angled, it’s time to get a new pair. If you have problem feet such as a flat foot or high arches, consider using orthotic shoe inserts.

Prepare your heart for exercise everyday. There are some rare incidents whereby a runner passed away or had some severe cardiac complications while running. To protect yourself from such happenings, take things slow and be active on a regular basis. Try to build up your running routine rather than running endless laps all of a sudden.

Here’s a list of cardiologist guaranteed best cardiovascular exercises. Strengthen your heart with these exercises to improve your running performance.

  • Interval training
  • Total body non impact sports
  • Weight training
  • Core workouts
  • Yoga
  • Being active all day

Worst exercises for your heart:

  • Running long distance on pavement
  • Any vigorous exercise you haven’t trained for

Stay hydrated to keep your blood pressure from falling. Most of the times running reduce your blood pressure. If you suffer from low BP, you may feel dizzy. So make sure you are well hydrated before,during and after running. Always have a sipper by your side to avoid dehydration.

Dehydration affects your running performance negatively. Water and carbohydrate replacement drinks are excellent for maintaining hydration while running.

Treatment of Common Running Injuries

You will feel relieved by following these procedures which we’ve discussed below. If pain and discomfort continue, check with your healthcare provider.

Rest. If you get pain while running and continue to do so, your injury may get worse. Choose other methods of healing such as swimming or cycling.

Ice and cold therapy. Apply ice packs to reduce pain, swelling, and inflammation.

Compression. Wrap the affected area with tape and use splints. They support to control swelling and stabilize the affected area.

Elevate. If you hurt your foot or sprain your ankle, raise your legs to reduce swelling.

Stretch. Do gentle stretches and massage the affected area to reduce pain

Pain relievers. Take over the counter pain relievers such as:

  • Acetaminophen (Tylenol)
  • Anti-inflammatory medications, such as naproxen (Aleve)
  • Ibuprofen (Advil, Motrin) that your health care provider recommends to reduce pain and inflammation.

Conclusion

Never ignore pain, always listen to your body. Before you begin a running routine, talk to your trainer. She may help you to create a plan according to your fitness level and long-term goals.

Mix up your fitness routine. Try swimming, biking, tennis or other activities to build your fitness. Wear lightweight breathable clothing that wicks moisture away from your skin. Dress in layers. Wear a hat to protect from the sun.

Run on flat, smooth surfaces, Avoid steep hills until your body gets used to this form of workout. Run during the day in well-lit areas. Using light and cell phone helps to identify you in case of emergencies. If you’re running with headphones, keep your volume low enough to hear cars and other noises. Run with a partner if you can.

Avoid running outside if the temperature is over 90 degrees Fahrenheit, below freezing or if humidity, is high. Stay hydrated.

All the risks involved should not put you off running. If you follow the smart tips, tricks, and prep, that we’ve listed you can master this exhilarating and rewarding sport.

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Lifestyle

Easy Pha-Max Wheatgrass Celebrates a Decade of Wellness and Success

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From influencing the Philippines’ wellness landscape to making a difference to the lives of Filipino families, Easy Pha-max Wheatgrass continues to grow by leaps and bounds and remains to be a sought- after superfood stalwart in the country.   

Founded in 2007 by Malaysian businessman Edward Ling, Wheatgrass CAN International (WCI) started with a modest beginning. Little did he know that in humble confines of a rented apartment in Dian, Makati will be the birthplace of a wellness brand that’s synonymous with vigor and vitality. As the country’s largest distributor of wheatgrass products with cleansing, alkalizing, and nourishing benefits, Easy Pha-Max Wheatgrass is now considered a household name and continuously making waves in the country for over ten years.

That’s why Easy-Phamax Wheatgrass’ lifestyle-centric campaigns talk about relatable real-life situations that get to the heart of the consumers. “Sickness leads to bankruptcy, emotional pain, and ultimately suffering of the whole family. By riding on different monthly health awareness events and strategies that enhance product knowledge about wheatgrass, consumers were able to develop a serious desire to lead a healthy and active lifestyle over time. Through our consistent marketing efforts, consumers of Easy Pha-Max Wheatgrass were able to discover its one of a kind health benefits, which all play a big part for the overall prevention strategy that could positively impact their future,” said Wheatgrass C.A.N. International President and CEO Edward Ling.

Because of our fast-paced, harried lifestyle, eating healthily is almost next to none. More often than not, vegetables are absent or inadequate in family meals thus the need for supplementation. And since one sachet of Easy Pha-max Wheatgrass is equivalent to 10 kilos of vegetables, the “No veggie, No problem” slogan strongly appealed to individuals who deviate from vegetables in their diet.  Each sachet is not only loaded with nutrients, its patented Indoor Organic Cultivation (IOAC) process is an assurance of the product’s safety and purity that’s guaranteed free from bacteria, mold, and chemicals. Additionally, its organic fertilizer that allows roots to grow and spread even in the absence of soil that contains the cancer-fighting abscisic acid is what makes Easy Pha-Max Wheatgrass a powerful concoction.  

The Father of Wellness, Edward Ling adds “Wheatgrass is all-natural and has a unique property of nourishing the blood. Another factor that brings the product to the consciousness of the consumers is the wheatgrass’ chlorophyll content, which is considered the “green blood” of the plants that helps to sweep out toxins and heavy metals in the body. Well-nourished blood means optimum cell regeneration, which makes oxygen and nutrients get to travel around the body freely. In addition, healthy blood flow is the foundation of good health and one of the secrets of long life, so paying attention to our blood health should be a serious goal. “

The brand has been synonymous with the longest-running brand ambassador, sportscaster and fitness advocate Dyan Castillejo who truly remains to be one of the most influential personalities of all time. Her admirable physique, active lifestyle, and wellness advocacies encapsulate Wheatgrass C.A.N.’s mission of changing lives with optimum health as the beginning.  “With the goal of reaching out to the next generation, fifteen-year-old Matthew Castilejo-Garcia joins her mom Dyan as one of the lead ambassadors of the brand. Now overtaking the world through tennis, Matthew’s burning passion for sports and wellness makes him the perfect fit to launch our products to the young consumers,” added Ling.

To welcome the year with a bang, Easy Pha-Max Wheatgrass recently celebrated its decade of success and long-standing market leadership at the Manila Polo Club. Industry leaders, ambassadors, partners, colleagues, and supporters gathered for a night of revelry and thanksgiving with the freshest update of what’s more to come. With its people, the main asset of the company, its top sales managers and leaders like Vice President, Head of Corporate and Consumer Health Jansen Calayag Senior Manager and Head of Marketing Corporate and Consumer Health Armi Montano were recognized for their hard work, dedication, and commitment during this event.  A strong advocate of preventive health, Wheatgrass C.A.N. International’s head and shoulders above success are merited to its hard-working team who share a passionate goal of transforming lives.  Its empowered and talented wellness consultants, administrative department, sales and marketing team who work behind the scenes are considered the company’s greatest asset in reaching the vision of a lifetime of health and wellness.

Easy Pha-max Wheatgrass comes in original, honey, and lemon flavors and available in all Mercury Drugstores, S&R, Watsons, and other leading supermarkets nationwide.  For order and inquiries, contact Customer Service Hotline at (02) 8901111 or 09055757799 and follow social media pages: Wheatgrass C.A.N on Facebook and ilovewheatgrass on Instagram and Twitter.

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One-of-a-Kind Gift Ideas You Can Use this Valentine’s Day

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Valentine’s Day is coming up, which means you’ll have to start looking for a gift soon.  Let Globe myBusiness, the micro, small, and medium enterprise arm of Globe Telecom, introduce you to some great ideas which you can use to wow your significant other.

This year, make Valentine’s Day one to remember when you treat your partner to:

A perfect combination

Those “His” and “Hers” items you find in department stores may seem cheesy to some, but there are more than a few products that are actually quite witty and useful, while at the same time very sweet. With a range that goes from pillows to towels to jewelry to clothing, there are more than a few ways to express your love!

A personalized keepsake

What could be more special than a gift that’s made for your partner alone? Personalized items have become such a hit that you’ll be sure to find names or initials on a multitude of items in just about any mall or shopping center. Make him or her feel one of a kind with something that’s undoubtedly theirs – just like you!

Try:

A handmade project

Nothing says “you mean a lot to me” like something you created with your own hands. This kind of gift adds the benefits of something personalized as well: not only is it unique, but it’s tailor-fit to what your partner needs and guaranteed to be useful and appreciated. Most of all, it shows you not only know your partner very well, but also care about what he or she needs.

Try:

A gift that keeps on giving

Who says gifts can only be useful once? For the practical partner, even the most unusual “gift” can be romantic if it can be utilized for long. Splurge on something your partner needs around the house, or get them something they’ve always wanted. Not only will they be very grateful, they’ll also be sure to remember you each time they use it.

A delicious feast

Who doesn’t love to eat? Valentine’s Day counts as the ultimate date night. Turn the date itself into a gift by going somewhere extra special. Binge on delicious food, share bites and stories, and most of all relish the calm and romantic ambience that only a very good restaurant has to offer.

A little something for the Earth as well

All kinds of love can be (and are!) celebrated on Valentine’s Day, so extend your care to all the people who matter to both of you. Make sure you show your love for family and friends as well, and while you’re at it, why not give a little something to the Mother we all love, our own planet? You can even turn this into a project you and your partner work together on — because why not?

An experience to remember

It’s one thing to get your partner an object, but it’s a whole other thing to get him or her an experience. Do something you’ve never done as your relationship takes to new heights, and get to know each other better as you’re thrown into all kind of situations or adventures.

A chance to learn something new

If you’re a business owner and you don’t always have time outside of work, yet neither you nor your partner would pass up the chance to discover new things, why don’t you check out a workshop or activity you’ve never tried before? More than just the introduction to what could be a new hobby, it would also be a great bonding opportunity for you two.

Valentine’s Day should be a special occasion simply because it’s there for you to celebrate the most special people. Don’t let it go to waste by giving your partner exactly what he or she deserves — the best!

Globe myBusiness provides digital solutions to local entrepreneurs to help them grow their business.  Follow Globe myBusiness’ Facebook Page at https://www.facebook.com/globemybusiness/  and check out our wonderful surprises for Valentine’s Day!

 

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5 Places You Can Visit to Make Valentine’s Day More Special

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There are lots of places where you can spend Valentine’s Day but making it more special means finding venues with unique offers that help create new and memorable experiences.

Lucky for you, Globe myBusiness, the micro, small, and medium-enterprise arm of Globe Telecom, has compiled a list of special places you should visit to make sure your day of hearts will be one for the books:

Spa and Wellness Centers

Relaxation is at its finest in spas and wellness centers. These places offer different ways to de-stress, perfect for Valentine’s Day.

Among the things you can try are massages from skillful masseurs. Coupled with aromatherapy, massages can help you feel refreshed in just a few minutes. On another note, some spas and wellness centers offer unique amenities like saunas, fish spas, jacuzzis, and hydromassage pools that are guaranteed to leave you wanting more.

Camping Sites

If you’re looking for an out-of-the-box experience on this special day of love, why not try camping and lounge on the best of what nature has to offer?

Groups of professional hikers and mountaineers are now offering this experience in different campsites near Metro Manila. Also, some resorts take camping to the next level by offering “glamping” as one of their options for accommodation. Glamping lets you enjoy the best of nature with resort amenities.

Beachside Resorts

Beachside resorts are in high demand during summer months, but that doesn’t mean Valentine’s Day would be a bad time to enjoy the sand and sea.

In the sea, you can try kayaking, canoeing, or even island hopping for beachside resorts in places like Boracay, Alaminos, and Puerto Galera. If you want to check what’s underwater, you can try snorkeling, scuba diving, or riding glass-bottom boats. On land, you can explore different areas of a resort or schedule dinners by the seaside.

Historical Churches

Central Luzon houses some of the oldest churches in the Philippines, making it a popular spot for pilgrims and tourists alike, even on Valentine’s Day. Be it in Pampanga, Bataan, Zambales, or Tarlac, you’ll surely encounter popular churches with rich histories.

One example is the Monasterio De Tarlac, which is a monastery located at the top of Mount Resurrection that showcases a relic of the cross where Jesus Christ died. A 30-foot colossal statue of Jesus Christ also stands on top of the mountain, making it a popular destination, especially during the Holy Week.

Annual Festivals

A lot of festivals take place in the month of February and luckily, some of them are dated near Valentine’s Day!

The renowned Panagbenga Festival in Baguio City is a celebration of the city’s floral crops showcased through huge floats and artistic displays. Crowds from across the country flock to Baguio City just for this event, which this year will be held on February 24, 2018.

If you want to make an advance trip for Valentine’s Day, the Hot Air Balloon Festival in Clark, Pampanga, is a sure-fire destination for your senses as well. The festival will take place from February 8 to 11, 2018, perfect for couples and families who want to experience something that they don’t see every day.

Valentine’s Day is a day of love. Be it a date with just your partner or a group date with your whole family, taking the time off work and spending valuable time with them is an investment in itself. After all, your business is for the people who matter the most.

With these suggestions, you’ll surely have a rich and worthwhile Valentine’s Day experience that will help inspire your success in the years to come!

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Three Ways to Upgrade Your Lifestyle This Year

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Don’t let limited funds dampen your curiosity or dreams of learning more about a new place and culture this year. Check out these smart and frugal travel tips for exciting international experiences.

Learn something new

Developing a new skill is a great first step towards self-improvement. It benefits your self-confidence and can create a feeling of achievement that builds towards bigger accomplishments. Try joining a class or following online tutorials for some DIY skills to help you improve your home, or learn essential work skills for the modern economy like social media marketing or coding.

Be adventurous and spend time abroad

Living in a foreign country for a few months or a year can broaden your outlook, help you enhance your language skills, and introduce you to people from different walks of life. Consider a working holiday, co-op or internship, or professional development abroad. You’ll gain valuable international work experience, work on teams with diverse cultural backgrounds and develop connections that strengthen your place in a global workforce—all of which can launch you into the next level in your career.

Make the most of winter

The winter months can be hard on our health, as we tend to hibernate indoors, eat more junk food and exercise less. Get out of this rut by focusing on the best the season has to offer, like skating, skiing and snowshoeing outdoors. Boost your health and beat the winter blues by getting enough vitamin D and eating nutrient-rich foods.

www.newscanada.com

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