How to Pick Out Needed Equipment
August 25, 2017
Pretty much all forms of exercise require certain kinds of equipment. For swimming you need a swimsuit, goggles, and access to a pool. For lifting weights you need to have bars, plates, dumbbells, etc. For gymnastics you need to have access to the necessary equipment like reliable horizontal bars, rings, and the best gymnastics mats you can find to use.
So, unless you’re focusing exclusively on bodyweight exercises like pushups, sit-ups, etc. you’re going to need to pick out equipment to use.
Picking Out Running Shoes
In running, the main piece of equipment you’ll need is running shoes.
Buying a pair of running shoes should be no easy task. After all, you are investing lots of money, time, and effort hoping that these running shoes keep you injury free. Therefore, there are some tips you can use to be sure you pick the shoe that not only fits but works for your needs.
When planning a trip to the running store to get a new pair of shoes, try and plan it for the evening. After a day of activities, they will be more swollen. Your feet with all get swollen as you run. Therefore, take the guess out of how much extra space you need by getting your feet in the shoes when they are at their biggest.
Speaking about extra space, always try on running shoes with the socks you will be wearing. Don’t simply grab a pair and hope they work. By trying the shoes on while wearing the socks you normally wear, you will not have to worry about guessing again. Plus, you can see if the socks you plan to use feel comfortable with the shoes you are hoping to buy.
Be sure you get both feet measured as both feet may not be the same size. Therefore, you may require one shoe to be a little bigger or wider than the other. When trying on a shoe, press the area above the longest toe to check the room your foot has in the front.
As for the heel, it should be comfortably held tight. Be sure to take many practice strides and when you do, ensure your heel does not shift or move too much in the shoe. As for the top part of the shoe, it should be comfortably holding your foot secure. However, be sure you don’t tie the shoe too tightly.
The most important thing you can do is take the shoes for a test run. Observe how the shoes feels in different areas and different surfaces. Always keep the shoe and the variables constant and the same as what you normally would do.
Once you have found a running shoe that works for you, the hardest part is over. After you wear this pair out, you can simply get the same shoe and only have to worry about the size. Don’t worry about different models or new versions, because if a pair has worked for you before, it is most likely that it will do the same again.
Making it Back into a Running Routine After Physical Therapy
October 22, 2017
(The following article was contributed by Tim Johns)
I had been exercising on a regular basis, at the local YMCA for five months when a friend of mine asked if I wanted to go on a run with her. I usually did cardio in the gym on a machine, then did weights. I thought “Sure, why not?” She said we would go for a two mile loop. Since I had been doing cardio and weights for those months prior, I though I could surely handle that distance.
Upon returning from our run, she turned to me and said “We actually just did three miles — just so you know.”
I was surprised (that I had actually made it without having to stop to walk!) and excited that I had made it that distance! She told me that I seemed I was doing fine at two miles, so she took me on the longer tour through the neighborhood. I told my friend two things – that she was sneaky, and thank you!
After that day I started running more frequently and enjoying it immensely. I was finally burning off post baby weight (that I’d had for four years), building muscle tone and it seemed like my body was really showing it. I decided to sign up for a 5K race, which I loved. There were thousands of people and the atmosphere was amazing. The feeling of crossing the finish line was awesome. I then did a 10K race, which was harder but amazing as well to complete. The final leg of the series was a 10 mile race which I decided to sign up for. Four days before the race, I injured my knee and was unable to run.
Disappointment. Sadness. Frustration. Even a feeling of relief because I’d never run that distance in its entirety.
Three weeks of physical therapy. Three weeks of not running. Three weeks of not working my entire body to get the results I was striving for. It was still exercise, working my muscles, but it was not the same experience for the two hours that was devoted each session as at the gym.
I noticed that I was still as hungry as I was (more frequently while running) during the three week time frame. I was still eating as much as had been while running and it was hard to eat as healthy as I had been, probably due to feeling a tad depressed. I noticed my pants fitting a bit tighter after week two. I knew I had to begin watching my calorie intake, not snack with the kids as much, and watch my meal portions for the rest of the time I would be waiting to get back into a running routine.
Even after the physical therapy visits ended at the clinic, I was required to maintain the stretching and exercises to keep the healing process going. I could only walk for another two weeks. Then do a half mile of running with walking for a week, gradually building up distance over many weeks.
Patience, patience, patience. It did pay off and I am now back into a running routine. After three months I am still building up my distance and pace, but my knee is functioning properly and I am thankful I did not need surgery. By the way, my pants are fitting nicely (I may even need to shop for a smaller size in a few weeks…).
All About Trail Running
September 26, 2017
Trail running has gained immense popularity recently throughout the world. It has millions of fans all around the globe. Trail running has a very difficult course to run. The course may lead to mountains or deserts or just narrow passages. They are usually inaccessible by roads. Also, the number of participants is less.
Thus, most of the time, the participants need to run on their own. Though the course has aid outlets every five to ten kilometers, participants prefer carrying their own food and drink. They have to practice this during training itself.
Anyone participating in trail running must have stellar navigational skills. They must find their way themselves. They need to carry maps especially in places that do not have any signs. As the area is huge, drifting away from the main course is not too uncommon.
Participants must wear proper foot ware that is stiffer, stronger, and more protective than even the normal shoes used during running. They also need to carry with them wicking garments, sunscreen lotion, eye glares, water bottles, backpack, and other safety gears. They must be well equipped for hiking when the need arises.
Tips On Trail Running
- You need to prevent yourself from getting dehydrated while running. You must always carry water with you. You need to carry enough water to keep you going. Also, it is not a bad idea to put a cooler in your car with a frozen bottle of water. The ice will help you keep your food from perishing. It will also help in keeping the other bottles cool. And you will be able to enjoy ice cold water after you come back. During winter, you can keep a flask with your favorite hot drink, too.
- You must replenish your stock with enough energy gels and bars to give you energy to brave a rough terrain. You can also carry with you non-perishable food items like dry fruits, figs, chocolates, and so on. They are easy to carry and can boost your energy to great heights.
- To save your eyes from the glare of the sun, you must wear proper sunglasses. Sunscreen lotions are essential to prevent you from getting burned. The trail may also require you running through the woods. You must carry insect repellents with you to save you from the deadly insects.
- You should also be equipped with proper clothing even if it’s hot when you start the race. You never know when the weather changes. You surely would not want to catch an irritating cold.
- Carry a light cell phone in case of unforeseen circumstances. You never know what happens when.
Keep in mind these small tips and you are sure to emerge as a good runner.
Running When You Have Ulcerative Colitis
September 6, 2017
The following is an opinion piece written by Susan Garrick, who has suffered from ulcerative colitis for many years.
When you have ulcerative colitis, there are better ways to exercise than running.
I am a big believer that exercise helps alleviate the symptoms of ulcerative colitis. There are a few exceptions to that belief. I don’t believe that all exercises were created equally when it comes to them benefiting someone with ulcerative colitis.
Here are some of my experiences and advice for running with ulcerative colitis.
In my experience, running is one of the worst exercises that I have ever tried. I think it is because running is a high impact exercise. It seems that when I tried running, I had some serious stomach pain and cramping. I guess it is because running jiggles the intestines and digestive tract.
I tried running on the sidewalks in my neighborhood. I tried running on a rubberized track. I tried running on my treadmill. I tried running on a clay track. None of these options worked in my case. I guess running is running no matter where you run.
I am sure that there are some out there who have ulcerative colitis who are able to enjoy running without problems. Personally, I have not met anyone with ulcerative colitis who enjoys running. Most of the people that I know who have ulcerative colitis enjoy low impact exercises such as walking, swimming, yoga and even weight lifting.
I feel that I must give you a word of caution here. Running is considered an exercise program so, you should check with your health care professional before you start running. In some cases, you will become overheated when you run. With some medications used to treat ulcerative colitis, it is not advisable to become overheated.
It is also important to remember that during a flare up, getting overheated or doing strenuous exercise will inhibit your recovery. It could even make you feel worse. As an ulcerative colitis sufferer myself, I know that feeling worse during a flare up is the last thing that is desired.
I guess that you just have to try things like running and other exercises for yourself to see what actually works for you and your ulcerative colitis. It is like that with most aspects of dealing with this condition. What works for me may not work for you.