A Look At The Risks Of Running A Marathon

Running a marathon or long distance running in general, is a great way to burn a lot of calories, tone your muscles and even improve your social network. It can also improve your mental capabilities and help you to become a stronger and more disciplined person since training for this type of running is particularly arduous. It is a huge challenge to run distances that can possibly kill you and it provides a great thrill and feel of personal victory after you do so. However, even though there are many benefits of running a marathon, there are also lots of risks that you need to consider.

Firstly, a great deal of muscle damage and inflammation can occur during and after running a marathon. This can remain an issue 7 days after running and your body can take as many as 12 weeks to repair itself. There is usually a great deal of swelling after running such long distances and it is crucial that you progressively increase your running distance and don’t take on more than you can handle.

If you have a history of heart problems and high cholesterol, then you may be at risk for getting a heart attack during a marathon. There have been many cases where people have died during and after a marathon caused by a heart attack. This is particularly more likely in people who are in their mid-forties or older.

There are lots of other injuries that you may become susceptible to which include skin abrasions, exhaustion, blisters, lightheadedness, back and joint pain etc. So, in order to prevent these types of injuries, it is important that you wear the right type of shoes, clothes and other protective gear.

In closing, we have just looked at the risks of running a marathon. Be sure to check with your doctor first before taking part in this demanding sport.

How Marathon Runners Can Stay Hydrated

Running a marathon can be extremely challenging. Even if you’re in great shape, it may be difficult for you to stay hydrated. Here are a few suggestions that will help you to stay hydrated as you run.

Plan Ahead

You’re not going to want to worry about water sources when you’re out running. Plan ahead. Make sure you’ll always have a drink with you. You could carry a single handheld bottle or a multiple bottle belt. No matter what you do, you should make sure it’s easy for you to get a drink when you need it.

You should also figure out where aid stations will be. Try to plan your running route around aid stations. If you don’t you might get into a pedestrian accident while looking for some water.Make sure you’ll be able to stop and get more fluids regularly.

Choose The Right Kind Of Drink

While water will always hydrate you, sports drinks may be even more hydrating. Popular sports drinks can help you to replenish lost electrolytes very quickly. If you do carry a sports drink with you, try to pick one that is sugar-free. Processed sugar can cause serious problems for runners.

Consider Carrying A Hydration Pack

If you’re going to be running for hours, you may have to stop for a refill. However, if you carry a hydration pack with you, you won’t have to stop at all. The right pack will allow you to carry several liters of fluid as you run.

Pack Hydrating Snacks

If you’re snacking while running, you’ll want the snacks to hydrate you as well. Frozen fruit can give you energy and hydration at the same time!

If you’re able to properly hydrate your body, you should be able to finish your marathon. Completing a marathon will never be easy, but it’s simpler when you don’t have to worry about things like dehydration.

For more information, please watch this video:

Is It Smart To Race In Other Events Before A Marathon?

Should you race in other events before marathons? There are a lot of reasons why you should, actually. Here, you will learn what those reasons are and then you can get started on your training for the next marathon you’re in.

There are a lot of different smaller events that you can probably take part in before a marathon. What you want to do is go with smaller lengths of running that you can do to build up to the marathon. So, if you can find a few events that are worthwhile, then you’ll be able to use them as a sort of training for when you go and run a future marathon. But, avoid anything that’s way tougher than the marathon you’re training for because it could cause you to overexert and harm yourself from overdoing it.

Training is only going to work out well if you take it easy on yourself. You do need to push yourself to do more and more each time you train or do events, but don’t go so hard at it that you hurt yourself. If you feel any pain and it’s getting worse, for instance, then speak with a doctor and take it a little easier than you have been in past weeks. You need to be smart or you’re going to end up with a serious issue on your hands and that may end in you having to sit out the marathon you worked so hard to get through.

Before you race in a marathon you have to make sure you’re on top of your game by practicing. There are many reasons why you’d want to race in other events before a marathon. Now that you know more on this topic, you can see why this is such a good idea.

Signs You’re Training Too Much For A Marathon

There are times where you’re over training for a marathon. This could mean that you’re pushing too hard too fast, which are not good things. Here are some ways to tell if you need to tone down how much you practice for the next marathon you’re in.

One sign that you are training too much is pain that is extreme. You shouldn’t ignore anything that is making it hard for you to train more or to live your day to day life. For instance, if you pull a muscle and it really is hurting when you train, you need to let that muscle rest so it can heal a little bit. Talk to your friends and family about how they can help you keep your attention away from running while you heal. You can find workouts to do around your injuries, but by working out with an injury you are just going to worsen it until you need more help than just time to let it heal up.

If you’re training so much that you don’t really do much else, that may not be good. While it may make you the best at doing marathons, you still have to work on your day to day life. Try to balance training and your daily tasks so you don’t end up getting burnt out from running all the time. If you start to train too much and it’s all you do, running a marathon won’t be that big of a challenge and the whole idea of it may not be interesting to you if all you do is beat everyone.

Now you know what to avoid when training for a marathon. Over training can end in you being injured and unable to take part in the marathon. It can also lead to injuries that take you out of running anything for good if you’re not careful.

For more information, please watch the following video:

The Best Stretches To Do Before Running a Marathon

Stretching is something that needs to be done prior to exercise. Running can make your legs strong and unfortunately tight as well. Thus, every step you take, you are going to be overworking your muscles and possibly develop tightness, tension, and even scar tissue. The best way to minimize the chances of this happening is by getting a proper stretch before each and every workout. Below, we will be going over some of the best stretches you should be doing prior to running a marathon.

Best Stretches:

1. Leg Swings.

This is one of the top stretches to consider incorporating into your routine. You will simply hold onto a sturdy object and work all of your leg muscles at once. You will want to go through an entire and full motion each and every time. Simply swing the leg from side to side around 10-20 times. Each swing that you complete should build until your leg is complete in its full motion.

2. Walking Lunges.

Another great exercise that you should incorporate into your routine prior to running a marathon would be walking lunges. These lunges are going to help because they can maximize your muscle growth and build up strength in your joints. You will simply take one single large step forward with each leg and bend your knee until it is completely parallel to the floor. You will then do the same with your other leg.

3. Calf Stretch.

Stretching your calf muscles is another stretch you should try to incorporate into your pre-marathon routine. You would simply stand as straight as possible with your ankles together and stretch down with your arms to try to touch your toes. This will stretch out your calf muscles and elongate them so they are primed to run.

By doing all of the stretches mentioned above, you should be able to minimize your risk of injury.

Why Use a Sports Bra When Running

Using a sports bra when running is a good idea for women who are well endowed up front and even for those with smaller chests if they run long distances and want to avoid issues with chafing. You want to be not only an explosive runner, but a comfortable one.

Breast tissue can is quite heavy and if it is unsupported or supported poorly it can put strain on your back. The best way to avoid issues is to make sure that your chest is properly supported and that you can move around freely with good compression and control of your chest.

Your breasts are naturally supported by collagen, but repeated strain and poor support will cause that collagen to be stressed and could cause damage. A poorly fitted bra could also cause damage, and if you try to run in a bra with underwiring it would be most uncomfortable. You may also find that common lingerie is quite clammy and that the way it clings to your skin would not work well with running.

Sports bras are made from a strong but stretchy material with panelled support in all the right areas. This means that you don’t need to worry about issues with excessive bouncing, chafing or rubbing. The weight is supported across your shoulders and back thanks to the thicker straps, and you can focus on your running form instead of the weight shifting around your chest.

Most women are still wearing bras that are the wrong size for them, so it’s important that you get your bra size checked before buying a new sports bra. Often, women wear too small a cup size and too large a back size (or vice versa) and both errors can cause your bra to feel uncomfortable and to pinch in the wrong places. A professional fitting service can help you determine the right size to wear.

5 KEY BENEFITS OF JOGGING

It has been established well over several dozen studies that jogging is one of those physical exercises that has many more benefits for us than drawbacks.

There may be a few benefits that are well-known, and there are some that we don’t really know, or we have forgotten. But did you know how many benefits there are? Based on some articles on the web, the number could be more than 30 when taken in aggregate. Here we’ve curated some articles (there are so many) and we’ve picked out the five most important benefits to lacing up your sneakers and doing a canter around the block.

Play Your Cardio Right

Jogging works your cardiovascular system (heart and lungs) about as well as any other exercise out there. It gets the blood pumping, your heart rate up and works out your lungs and builds capacity. Heart and lung disease are prominent killers, and the key to health with both organs is to work them. Muscles get stronger when they are put in motion, and the heart is a very important muscle. A healthy cardio system sends oxygen through the body in greater volume, and that contributes to overall health as oxygen regenerates cells in the body.

Make No Bones About It

Jogging, while it can be difficult on joints, does provide benefit to your bones. Working bones with jogging can contribute to preventing or mitigating the onset of osteoporosis, the condition that makes bones brittle and easily breakable due to calcium loss. Jogging pulls on the muscles, which pulls on the tendons, and that tension actually pulls against the bone and helps keep it strong because the calcium gets used by the bone instead of expended and wasted. Bearing weight actually supports bone strength, which seems weird at first, we know.

Figure This

One of the other causes of major health problems is weight being disproportionate to your body frame. Part of that is watching what you eat, and also getting exercise – taking in more efficient calories that burn off more easily, and burning off more calories with exercise rather than being sedentary. The big keys are not only losing weight, but it’s also about maintenance and keeping the weight in a healthy range. This reduces stress on your heart, strengthens muscles and makes you feel and look better in general.

Frankie Say Relax

Jogging works out your heart and your hips and legs, but it can do wonders for your brain in some respects. Research has shown that jogging releases endorphins and other chemicals that help you feel good, and working muscles reduces the stress that may build up in them from work or family-related issues that might be on your mind. The feel-good chemicals not only relax you but they also a help you fight depression and bad feelings, improving your overall mood and raises your pain threshold which lessens stress and discomfort In your body. It is also good for improving mental focus.

Declare Immunity

It turns out that jogging improves your immune system. The immune system consists of white blood cells, and exercise activates them so they can more effectively fight most common diseases and keep you from getting sick. Not only that, some research has shown that an active jogger can have a strong immune system to actually battle certain cancers. Jogging, which burns energy, actually can help you have more energy to get more work done, too.

How To Protect Feet From Blisters During A Marathon

If you’ve trained for a marathon, you’re going to want to make sure your hard work pays off. You’ll need to make sure your feet are protected from blisters when you run.

If you want to avoid blisters, try sticking to these tips. These suggestions will help you to keep your feet blister-free.

Choose Your Socks Carefully

You shouldn’t wear just any socks when you are running a marathon. You should select socks that were specifically designed with athletes in mind. The right socks will provide your feet with some cushion and protection. Avoid cotton socks; they tend to soak up a lot of sweat. Instead, look for socks with moisture-wicking capabilities.

Don’t Run In New Shoes

You need to break your running shoes in before the marathon. You should never run a marathon in brand-new or poorly-fitting shoes. If you run in shoes that don’t fit your feet well, you can definitely expect to see some blisters later on.

Think About Taping Your Feet

It’s common for professional runners to tape or place bandages on their feet before they run. If your feet are already protected, you’ll be able to keep on running if you do get a blister.

Try To Prevent Friction

Friction is one of the major causes of blisters. If you powder your feet or apply the right kind of cream, you’ll be able to reduce the amount of friction that occurs is you run. There are creams that are specifically designed for an athlete; look into using products like that.

If you’re running long distances, blisters are something you will want to watch out for. Blisters can be extremely painful. A blister could even keep you from finishing a race. There are a number of things you can do to reduce your risk of developing blisters. Try to take every precaution that you can.

Tips On How To Prevent Knee Pain While Running

When it comes to running, you’re probably a dedicated, strong and hard-core dedicated runner who puts in a lot of hours of training every day of your week. Not only is your running consistent but you also push every time to be better than before. However, every runner always fears the day his knees will start to ache. Your fate is not sealed and according to a research conducted, it was found that older adults who had been runners in their youthful days were at a lower risk of experiencing knee pain later in life. For you to receive optimal service from your knees, you must protect them at all costs. Although the common notion is that running is bad for the knees, the truth is that running is a repetitive motion and as a result, a majority of injuries arise from muscle imbalances that build over time. So, how can you prevent knee pain while running?

1. Get the Right Shoes

The human foot has 19 muscles, 26 bones, 33 joints and 107 ligaments, all of which take the weight of the pounding with every step you make. To prevent knee pain while running, you will need shoes that support your natural construction be it supination, pronation or high arches and absorb the impact of pounding the ground. Before buying shoes for running, it is advisable that you visit your nearest running store for a gait analysis so that you can know the right shoe for you.

2. Strengthen Your Core and Hips

It is probably pretty obvious now that even if you are a runner, you need strength training to keep your running game at its best. And when it comes to preventing knee pain while running, there are some specific areas you should pay attention to. A majority of knee injuries, particularly in women are usually as a result of pelvic instability which is a weakness in the hips. In fact, the Journal of Athletic Training has published a study which reveals that runners who do strength training with a focus on their core and knees had less knee pain after weeks of training.

3. Leaning Forward

The manner in which the foot strikes the ground while running contributes to the pressure that impacts the knee joint. It has been proven that leaning slightly forward while running reduced this pressure because the weight is transferred from the knees to the hips and therefore reducing pain.