How to Know You Are Not Drinking Enough Water

February 14, 2023

When you lead an active lifestyle, you likely understand the importance of remaining hydrated. You probably take a drink bottle with you everywhere you go and sip throughout the day. However, activity levels and weather conditions fluctuate, and dehydration can be a genuine concern. You might not be drinking enough water to remain sufficiently hydrated if you notice some of these symptoms.

Your Skin Is Dry

You might ask, ‘how much water should you drink in a day’ when you notice that your skin is constantly dry, with not even lotion enough to help it retain its lustre. Our bodies consist of up to 60% water, and if we lose water by not replenishing it, our skin can feel dry, scaly, flaky, and tight. If you don’t think you’ll remember to drink more water to improve your skin’s condition, set an alarm or download an app that sends reminders to your mobile device.

You Have a Headache

While many things can cause headaches, such as stress, tiredness, and eyestrain, you might even experience headaches or migraines when you’re dehydrated. Dehydration can cause and exacerbate headache disorders, and studies show that prevention of dehydration can sometimes be the best treatment.

Constipation

When you lead an active lifestyle and eat nutritious meals, you might assume that your bowel movements will be regular. However, water can sometimes be a vital missing component. Your bowel can sometimes suffer when you don’t drink enough fluids or consume plenty of high-fibre foods. If you’re experiencing constipation, drink more water and alter your diet. You might notice a change in toileting frequency. If you don’t, consult a medical professional for advice.

Weight Gain

Watching the scales go up can be frustrating if you eat well and exercise regularly. While many things can contribute to weight gain, not drinking enough water might be one of them. Some experts suggest that drinking more water can boost your metabolism, which might be essential for losing or maintaining weight.

Urination Changes

You might be inclined to increase water intake if you notice that your urine is dark, possibly with a strong odour, and you’re urinating less frequently. Reduced urination frequently can often be associated with the kidneys. They regulate the water in your body, and if you become dehydrated, they conserve what they have and reduce how much urine your body forms. Drinking water also flushes out any bacteria that might be present in our bladders. If you aren’t consuming enough fluids, you might be at an increased risk of urinary tract infections.

Changes in Brain Function

Studies have shown that dehydration can affect brain function. While the brain can compensate for water restrictions on a short-term basis, it may not be able to do it in the long term, leading to side effects. Alongside noticing drops in your performance, you might also experience general irritation and moodiness. Not maintaining fluid intake might also affect those with psychiatric or neurological conditions.

Remembering to drink water can be challenging when you lead a busy lifestyle. However, when you realize that not drinking enough can lead to uncomfortable symptoms, you might be more inclined to keep a water bottle with you while performing activities like exercising, working, and running errands.

6 Common Mistakes To Avoid For A Healthy Dinner

Team JustRunLah!

February 13, 2023

Healthy meals are a crucial component of the plan, regardless of whether your goal is weight loss or simply living an active and healthy lifestyle. Remember that there are lots of blunders you might make at dinner:

1) Putting off meal preparation till the last moment

At the end of the day, when you’re worn out, it might be difficult to make wise nutritional decisions. To ensure that meal preparation goes well during the week, organize your menu on the weekend or on a day when you have extra time. You are considerably less likely to choose fast food or processed food when you have planned your meals and have completed some of the meal preparation in advance.

The Solution: Keep in mind that preparing your dinner at 8 p.m. doesn’t necessarily mean that you should sit down and eat at 8 p.m. each day.

2) Selecting substantial desserts

Did you know that excessive sugar consumption might impair the quality of your sleep? When you consume a lot of sugar, your blood sugar will surge and then decrease during the night, frequently waking you up. Even if you don’t wake up, this may cause you to awaken, causing you to feel exhausted the next day.

The Solution: A tiny post-meal treat, like a square of dark chocolate, can help satisfy your sweet tooth if you have one. Once you get into the habit of avoiding huge sweets, you only need a modest amount to satisfy your sweet tooth.

3) Eating The Largest Meal Of The Day For Dinner

Eating your larger meals earlier in the day may be beneficial if you’re attempting to reduce weight. Even if the amount of food is the same, you will lose weight more quickly if you have your larger meal during noon. Additionally, eating earlier in the day may result in hormonal adjustments that keep you fuller for longer, lowering your risk of overeating.

The Solution: Eat a smaller portion of your nutritious meal and up your calorie intake during breakfast and lunch.

4) Taking Too Much Alcoholic Beverages

A few drinks may make it easier for you to fall asleep, but alcohol has an impact on your entire night of sleep. Your body’s natural progression through the various stages of sleep will be disturbed by the alcohol in your system. It frequently leads to lighter, more restless sleep toward morning, leaving you exhausted the next day.

The Solution: Be sure to maintain your drinking at a level that prevents you from becoming restless and waking up frequently through the night.

5) Eating in front of a computer or television.

Mindless eating might result from eating dinner while watching TV or browsing the internet. You are less likely to experience satiety when you are not mindful of what you eat. People who eat when they are preoccupied are frequently less conscious of how much they are eating at any given time, which might result in overeating.

The Solution: Make an attempt to focus on the details of what you’re eating, such as the flavours, colours, and textures of your food, and try having a healthy meal without using any technology.

6) Eating just before bedtime

Last but not least, eating late at night can raise your blood sugar levels above what your body can tolerate when it thinks you should be sleeping. This has the potential to cause metabolic problems, weight gain, insulin resistance, and fat deposition over time. Additionally, eating late is a major trigger for acid reflux because it takes your stomach a few hours to empty after a meal (and this process generally decreases with age).

The Solution: Set a timer for three hours before your last meal of the day. A wonderful method to prevent eating too late at night is to prepare a meal plan in advance.

What Runners Need to Know About Overpronation

Team JustRunLah!

February 8, 2023

Overpronation is more common than you might realize.

In fact, there are thousands of runners out there who don’t even know that they’re overpronating. And can’t understand why they regularly experience foot pain during or after running.

Here’s what runners need to know about overpronation, how it impacts your running, and how to manage if you do overpronate.

What Is Overpronation?

To understand overpronation, it’s important to first know about pronation. When you walk or run, your arch flattens and your foot rolls slightly inwards as you step on the ground. This is pronation.

It’s normal and most people pronate when they walk or run. The average foot pronates about 15 percent, and this plays a huge role in absorbing shock as you land.

A slight inward rolling of the foot is not an issue, but when that motion becomes excessive—more than the typical 15 percent—it’s known as overpronation.

Not only does this reduce how your feet naturally absorb shock, but it also places excess strain on your big toe, ankle, and travels up your leg to your knees and hips.

The strain on your foot and leg muscles and joints can lead to injuries that you may not experience if don’t overpronate.

How Does Overpronation Affect Your Running?

Overpronation causes your body weight to be distributed unevenly as your foot rolls inward.

Your muscles and joints need to compensate for this to try and prevent injury. This means they’re working harder than they usually would, increasing the risk of overuse injuries.

As your foot rolls when you land, it’s less able to absorb shock. As a result, the impact force affects your feet and legs more than normal, which can increase your pain mid-stride. You’ll also experience more impact up the kinetic chain, which could potentially cause injury to your knees or hips.

Common running injuries from overpronators include Achilles tendonitis, shin splints, plantar fasciitis, and IT band syndrome. Each of these injuries has the ability to keep you from running for weeks or even months.

But it’s important to note that if you do overpronate, you can reduce the chance of getting injured by protecting your feet – something we’ll cover in a minute.

How to Tell If You Overpronate

Before we look at solutions, you need to find out if you overpronate.

It’s almost impossible to test yourself for overpronation while walking or running. That being said, there are a few ways to figure out whether or not you may be overpronating.

Cardboard Test

This test will determine what kind of arch your foot has, but it won’t necessarily tell you if you overpronate. However, it can tell you if you have flat feet, which means you’re more likely to overpronate.

It’s easy to do. Place a piece of cardboard on the floor, wet both your feet—not soaked, but covered in water—and stand on the cardboard. Stand firmly and like you normally would on any other ground. Don’t do anything unusual with your feet!

Once you step off of it, you should be able to see the imprint of your feet. If there’s a thin strip down the outer edge and then an empty area in the middle—where your arch is—then you have high arches and most likely don’t overpronate.

However, if your footprint looks pretty flat and there’s hardly any empty space, then it’s likely you have flat feet—which means you’re likely to overpronate.

Shoe Wear

The wear on your current pair of shoes is probably a more accurate way to tell if you do overpronate.

Grab an old pair of your shoes—preferably running shoes—and flip them upside down. Where do you see the most wear on the outsole?

If there’s a lot of wear on the inner edge of the foot, then overpronation is likely to be the reason. From heel to toe, your inner side of the foot will wear away quicker due to your feet rolling in from overpronation.

How to Protect Your Feet If You Overpronate

The main thing runners need to know about overpronation is that if you want to perform at your best and lower your risk of developing injuries, you need to protect your feet.

Here are some steps you can take to do just that.

Get Stability or Motion Control Shoes

Stability shoes or motion control shoes are a must for overpronators. These shoes are made with features that are designed specifically to keep your feet in a neutral position—that is, to prevent them from rolling excessively inwards.

Stability shoes usually feature what’s called a medial post or guide rails. These help prevent your feet from rolling in. Motion control shoes do the same but are designed for severe overpronators who need extra support. These shoes are often heavy and clunky.

Either way, find a pair of stability shoes that will work for you. They keep your feet in the right position so there’s no extra pressure on the tissues and ligaments of the foot and leg, and the kinetic chain stays aligned.

Choose a Robust Insole

If you’ve just got yourself a brand new pair of neutral shoes and you don’t want to go out and buy another new pair of stability shoes, you can opt for an insole.

Choosing an insole for flat feet can help to realign the foot muscles and bones, keeping your feet safer and helping you walk or run with a more natural, less injury-prone gait.

You may be able to get one over-the-counter, that’s designed for overpronation or flat feet.

Or you can get one custom-made for your feet. This may cost more, but it will last you longer and you can switch it between multiple pairs of shoes so you’re always supported.

Work On Your Running Form

Improving your running form can help to improve your pronation. Although you should still be wearing stability shoes or an appropriate insole, getting your form right may help you to lessen the effects of overpronation quite significantly.

Do your best to maintain a cadence of between 170 and 180. Work on landing on the front part of your foot, rather than your heel. It may feel strange at first, but this will prevent overstriding, which can help to take the strain off your feet.

Getting your form right also means you’ll be strengthening your feet, so you may find that your overpronation improves over time.

Final Thoughts

The best thing about overpronation is that it’s not hard to fix. The first step is figuring out if it’s something that you’re doing.

Once you know that, it’s a simple matter of finding the right shoes or using an insole until you can replace your shoes with stability or motion control shoes.

Symptoms And Risk Factors Of Your Body Overheating During Exercise

Team JustRunLah!

February 1, 2023

Overheating occurs when the body fails to regulate its heat level, resulting in heat injuries. Doctors at Singapore General Hospital (SGH), a member of SingHealth’s group of hospitals, explain that heat injuries are caused by the body’s inability to regulate its temperature properly.

The factors contributing to heat injuries

In Singapore’s hot and humid weather, heat injuries are a serious concern. It is important to recognize and treat heat injuries as soon as possible. However, you can easily and effectively prevent them by observing a few simple measures and knowing your limits.

Factors at play

There are a lot of factors that make you more likely to get heat injuries. In some cases, such as high temperatures, they are obvious, but in other cases, they are less obvious.

When exercising and training in the heat, there are several factors to consider.

High temperatures – Heat is gained by the body through radiation when the air temperature is greater than 30-32 degrees Celsius.
High humidity – Reduces sweat evaporation, resulting in less heat loss.
Sun exposure – As a result of solar radiation, heat is gained in sunny weather. Cool, cloudy, and breezy weather reduces heat gain.
Excessive strenuous physical activity – Repeated muscular contractions increase the body’s heat gain.
Poor physical fitness, lack of sleep, obesity – Due to these factors, your cardiovascular system and sweat glands respond less efficiently to exercise, making you susceptible to heat injuries.
Coffee, tea, alcohol – Water loss occurs through urination when these drinks are consumed.
Certain medications – Sweating and urination may be reduced or increased by certain medications. If you are unsure, read the product insert or consult your doctor.
Febrile illnesses – Change the body’s normal processes for regulating temperature.
Illnesses that cause vomiting and diarrhoea – Fluid loss increases.

Heat injuries and their symptoms

Heat cramps are the mildest form of heat injury. The condition is caused by excessive sweating, which leads to a loss of water and salt. Larger muscle groups (calves, thighs, abdomen) experience painful intermittent muscle cramps.

The cardiovascular system is unable to cope with the metabolic demands of contracting muscles, leading to heat exhaustion, a severe form of heat injury. With elevated body temperature, the person experiences weakness, exhaustion, headaches, dizziness, and profuse sweating. It is important to treat heat exhaustion as soon as possible.

Heat stroke is the most severe form of heat injury, caused by a malfunctioning body’s temperature regulating mechanism, as evidenced by the body’s core temperature rising above 41 degrees Celsius and the absence of sweating. There is confusion and aggression in the person, and they may even slip into a coma. The symptoms of heat stroke are serious and require immediate medical attention! In the absence of proper medical attention, the person may die within minutes.

How to Set (and Actually Reach) Your Running Goals in 2023

Team JustRunLah!

January 25, 2023

55% of runners on the exercise-tracking app Strava hit a new personal record (PR) in their 5K, 10K, half-marathon and marathon distances in 2020, according to Strava’s 2020 Year in Sport report. For those who are looking to meet ambitious running goals in 2023, getting started — and maintaining — good running habits throughout the year can seem like a major challenge. From how you can successfully set goals to how you can go about tracking them — and how you can stay motivated along the way, here are just three tips worth keeping in mind.

1. Effectively identifying and setting goals

Whether your goal is to run a marathon by the end of the year or simply get into a regular running routine, setting goals can make a major difference. According to Verywell Fit, setting goals can help you break down your goal into more manageable steps. “By following incrementally increasing goals, you likely won’t feel like you’ve bitten off more than you can chew — which, in turn, keeps you from feeling overwhelmed and giving up,” explains the post. When looking to set specific goals, Verywell Fit suggests first asking yourself a series of questions — from how often you’d like to run each week to the pace you’d like to keep, which will aid greatly in identifying your goals. From there, physically writing down your goals can be a great way to serve as a reminder later on as to what you’re setting out to achieve.

2. Tracking your progress

If you don’t happen to have a method in place to help you track your progress towards your running goals, it can be extremely easy to lose sight of what you’re working towards and perhaps even forget about your goals altogether. Using a notebook is just one simple way to keep track of your progress, whether you choose to simply track the dates/times that you ran or you opt to keep a more detailed account of each run and what was accomplished. Habit-tracking apps can also make for a convenient, easy-to-use option while providing a simple, comprehensive visual of your progress.

Wearable fitness trackers can also be a fantastic way to keep track of your running goals, especially if you’re looking to track things like your route, the amount of time you spend running, or even to provide insights if your goal is to lose weight via running. An Australian team of researchers from the University of South Australia reviewed data from 400 studies across the world, involving almost 164,000 participants from trials that were conducted wearing activity trackers. In regard to the results and the value of wearable activity trackers, PhD candidate Ty Ferguson notes “They encourage people to exercise on a regular basis, to make it part of their routine and to set goals to lose weight.”

3. Staying motivated (throughout the year)

For those who set running goals at the beginning of the year, staying motivated weeks and even months later can become quite the challenge. In fact, the failure rate for New Year’s resolutions is said to be an estimated 80%, with most people losing their “resolve and motivation” in mid-February, according to the U.S. News and World Report. That said, there are actually a variety of creative ways that runners can maintain their motivation throughout the year. Adding variety to your running routine is just one way to keep things interesting all year round — whether that be by changing your route, running with friends/family, or creating new challenges for yourself.

Creating, setting, and maintaining running goals throughout the year can be a major endeavour, though following through and reaching your goal can make the process well worthwhile.

A one-day diet that will change your eating habits

Team JustRunLah!

January 16, 2023

There are simple things you can do in one day to jump-start healthy eating, but dieting doesn’t happen overnight.

1) Keep it simple

Registered dietitian and nutritionist Libby Mills says people often view changing their eating habits as all or nothing. Take one small step forward a day (such as skipping dessert or eating more vegetables). As a result, it will be more manageable and still have a big impact in the long run.

2) Start your day with a glass of water

You might want to start your day with a glass of water instead of a cup of coffee. It will jump-start your metabolism and get things moving. You can feel revived after cleansing by clearing your head and allowing your bowels to move regularly. Make sure you leave a glass of water on your bedside table before you go to sleep at night; drain it before you get out of bed the next morning.

3) Practise mindful snacking

Snacking is fine as long as you make nutritious choices that don’t add lots of calories to your day. When your lunch starts to wear off, grab a handful of nuts instead of chips or a candy bar. Fibre and protein will fill you up, and you forget what you read about their fat content. Plant-based fats are a valuable source of fat for controlling blood cholesterol because they are healthy and plant-based. You’ll feel fuller after eating apples since they contain pectin, a type of fibre that increases with moisture in your stomach.

4) Get enough kilojoules

The consumption of too many kilojoules can be unhealthy, but the consumption of too few kilojoules can also be harmful. Depriving yourself of food slows your metabolism, which causes your body to burn muscle and store fat, resulting in weight gain. Tracking your kilojoules periodically is a good way to spot check your eating habits and make sure you’re making healthy choices.

5) Get enough sleep

Getting enough sleep can help you change your eating habits. You’re more likely to overeat or make poor food choices when you’re tired. A lack of sleep can also affect the hormones that control hunger and metabolism. Make sure you get seven to eight hours of sleep every night.

6) Eat off smaller plates

Eat as much food as you like, but only if you use a smaller plate than usual dinnerware. Cornell researchers found that people who ate cereal out of large bowls consumed 16 percent more cereal than those who were given smaller bowls. Eating off smaller plates helps you eat less while still feeling full.

7) Don’t forget breakfast

Eating something for breakfast every day is important, even if you don’t eat breakfast often; this can help you maintain a healthy eating pattern. Those who eat breakfast tend to have better control over their eating throughout the rest of the day. Make sure you eat something low in sugar and contains protein and fibre. Healthy breakfast choices such as veggie omelettes, wholegrain toast with peanut butter, or low-fat yoghurt with fortified cereal will keep you full until lunchtime.

8) Drink water throughout the day

You’ll eat smaller portions when you sit down for a meal when you’re properly hydrated after drinking water all day. When you’re dehydrated, your body may think you’re hungry, so constant snacking might be due to your thirst.

HomeTeamNS Unveils Highly Anticipated Bedok Reservoir Clubhouse, a Waterfront Haven for Home Team NSmen

Team JustRunLah!

January 16, 2023

HomeTeamNS’ second ground-up clubhouse – HomeTeamNS Bedok Reservoir is a Waterfront Haven, equipped with smart and sustainable features

SINGAPORE, 4 January 2023 — HomeTeamNS celebrated the official opening of the highly anticipated HomeTeamNS Bedok Reservoir today. Themed as a Waterfront Haven, it is the only reservoir-fronting clubhouse in Singapore and has an unparalleled view of Bedok Reservoir. Equipped with smart access systems, green features and several first-of-its-kind facilities, HomeTeamNS Bedok Reservoir will be the ultimate waterfront retreat for Home Team NSmen to unwind with their loved ones.

The launch of HomeTeamNS Bedok Reservoir concludes the year-long series of commemorative activities that has been held to celebrate 55 years of National Service. The new Bedok Reservoir Clubhouse was constructed to recognise and show appreciation to past and present NSmen from the Singapore Police Force and Singapore Civil Defence Force for keeping Singapore safe and secure. Similar to current clubhouses, HomeTeamNS Bedok Reservoir aims to promote camaraderie, pride and bonding among Home Team NSmen through the provision of quality, well-designed and well-thought-out facilities and services that cater to the needs of different generations of Home Team NSmen.

Over 350 guests, including members of the HomeTeamNS Board of Governors, Home Team NSmen Volunteers, and Business Partners, attended the opening ceremony, graced by Guest- of-Honour Mr K Shanmugam, Minister for Home Affairs and Minister for Law, who is also Chairman of the HomeTeamNS Board of Governors.

A Waterfront Haven

Nestled within the lush Bedok Reservoir Park, the barrier-free HomeTeamNS Bedok Reservoir is designed to integrate with the surrounding greenery to offer a relaxing and picturesque clubhouse for Home Team NSmen to bond with their loved ones.

The Bedok Reservoir Clubhouse features an exciting array of first-of-its-kind facilities suitable for patrons of all ages. This includes:

Aqua Adventure, Singapore’s first integrated all-weather water adventure centre, featuring Singapore’s longest indoor waterslide, as well as an indoor aquatic challenge rope course;

Action Motion, a digital active experience arena with Singapore’s first score-tabulated gamifier system, in which participants are able to challenge each other in the multi-level obstacle course, among other installations, and have their scores displayed in real-time on a leaderboard in the arena.

East Villa, Ten attractive 2-storey concept villas with garden and waterfront views, complete with roof balconies, kitchenettes and sheltered BBQ area for NSmen looking to host gatherings and enjoy staycations with their families and friends;

ManCaves, urban hangout spaces that include amenities such as complimentary wi-fi, built-in kitchenettes, and karaoke systems; and

Infinity swimming pool, a 6-lane 50-meter pool overlooking the reservoir.

Smart and Sustainable Features

In 2016, A HomeTeamNS Clubhouse Masterplan was drawn up, involving three clubhouses: Khatib, Bedok Reservoir, and an upcoming Tengah Clubhouse. It is a long-term development plan to build new clubhouses that are state-of-the-art and first-class in terms of location, design, and facilities. Following in HomeTeamNS Khatib’s footsteps of a smart clubhouse, HomeTeamNS Bedok Reservoir is the second to boast an array of digital capabilities.

Smart features include the gamifier system used in the Action Motion facility; a robot concierge that engages visitors to help with wayfinding and helpdesk support; and a keyless QR code door access system in the East Villa integrated with the HomeTeamNS Mobile App for a seamless stay.

Ms Agnes Eu, Chief Executive of HomeTeamNS, said: “We have moved beyond providing a traditional brick-and-mortar clubhouse experience for members. To complement our state-of-the-art clubhouses, our team worked hard on innovative digital solutions, allowing our members to navigate our clubhouses seamlessly. Our new clubhouses feature lobbies equipped with self-help kiosks where members can access membership services and facilities booking.”

“The kiosks are integrated with our HomeTeamNS Mobile App, which means members can also access these services conveniently at home before visiting the clubhouse. The mobile app also allows members to check in at the facilities they have booked seamlessly. We have recently added a loyalty rewards programme in our mobile app, which aims to strengthen our engagement with our members.”

On the sustainability front, the clubhouse is awarded BCA Green Mark Platinum for its various green features that maximise energy efficiency and water conservation. This includes the use of eco-friendly materials and systems, energy-efficient light fittings, use of solar photovoltaic panels, and a “blue & green” roof to harness natural resources such as solar power and rainfall. The clubhouse is designed to boost natural ventilation and has an overhanging balcony that acts as shading for lower floors. Materials that minimise heat gain by the building were used in the construction, which reduces the clubhouse’s energy consumption.

Levelling Up Your Workouts: 10 Things That Can Help You Achieve Your Full Potential

Team JustRunLah!

January 15, 2023

When it comes to physical fitness, it is crucial to understand the things you can do to boost and benefit your workouts. Working out is often the main focus of many people trying to reach their potential, but there are other aspects that are vital to consider as well. Diet, hydration, lifestyle and rest are also critical to help you achieve your goals.

Peak fitness means taking care of your body in all ways: knowing how to fuel it, when to rest and what you should avoid. It is vital not to fall into the habit of working out without considering how other parts of your life can affect your overall goal.

1. Set Realistic, Measurable Goals

While your overarching goal may be to get to peak fitness, this goal is too broad and large to make a suitable motivator. You will need to develop goals throughout your fitness journey, making them realistic and measurable every month or two. This can help you truly track your progress and give you real satisfaction each time you meet a target. However, you should also be cautious not to set your goals and targets too low, as this can be demotivating in its own way.

2. Stay Hydrated

Hydration is critical to a successful workout, and though many people understand its importance, many people still struggle to get the right amount of liquids into their diets. Keeping hydrated throughout workouts and during daily life is critical to keep your body functioning at top condition. During workouts, it is best to keep a good-sized bottle of water with you at all times. If you are doing a particularly strenuous workout, using sports drinks during or after can be an excellent way to hydrate and maintain your electrolytes.

3. Schedule Your Rest Days

Though it may feel somewhat counterintuitive, it is essential to have scheduled rest between your workouts. Working out every day of the week at a high intensity is the surest way to injure yourself or burn out. It is best to rest every other day, doing some gentle exercises like stretching or walking on your rest days.

4. Remember The Importance Of Diet

Diet is critical to help you strengthen your body and ensure that it gets all the vital vitamins and nutrients it needs. The right diet will keep you feeling energetic throughout the day and give you heaps of energy for your workouts. Your diet should be well-balanced, with plenty of protein, fresh fruit, and vegetables.

5. Work On Your Mindset

Mindset can be an essential factor in your reaching your goals. A major goal like peak fitness can take months or years to achieve, depending on the fitness level you began training with. This means that you’ll need to maintain your motivation and passion for working out and getting fit. A positive mindset can be invaluable for keeping you on track, even on days when you’d rather stay in bed. There’s no easy trick to getting a positive mindset but visualising the positive outcome you want can help.

6. Become A Personal Trainer Yourself

The more you know about how to work out effectively, the better able you will be to apply this to your own goals. Teaching others about fitness can help you deepen your understanding of your own workouts. As an added bonus, you could even start a side gig working as a personal trainer. The Fitness Group has a huge range of excellent courses that can help you expand your fitness knowledge and help you achieve your goals.

7. Add Variety To Your Exercises

Doing the same exercises day in and day out can not only get boring, but it can also prevent you from reaching your potential. A healthy fitness routine needs a good variety of exercises to keep you interested and work all areas of the body properly. Switching things up can be a great way to keep you excited and interested in the workouts you do.

8. Be Consistent With Your Workouts

Just like overexercising, under or inconsistent exercising can also prevent you from reaching your potential. You need to be consistent with working out so that it forms a habit that is much easier to maintain. Consider creating a schedule of workout days and stick to it as closely as possible.

9. Cut Back On Unhealthy Habits

Smoking, drinking alcohol and eating junk food can all slow your progress when it comes to achieving peak fitness. Smoking can reduce your lung capacity, making it difficult to work out properly, while alcohol can cause dehydration and low blood sugar, which will also lower your performance. Junk food often provides empty calories, meaning you’ll eat more without gaining the energy you would get from healthier alternatives. Of course, you can enjoy alcohol and junk food occasionally, but this should be done only in moderation.

10. Get Quality Sleep

Rest is vital to help you excel at your workouts. You’ll need to get quality sleep each night to help your body recover from your workouts and prepare for the next session. This means that you need the right sleep schedule and environment to help you get the best night’s sleep possible. It can help to set yourself times to go to sleep and wake up. The more regularly you manage to stick to your sleep routine, the better your body will adapt to it. It is also a good idea to avoid using your phone or other electronic screens before bed, as this can disrupt the natural sleep cycle.

Conclusion

Reaching peak fitness can take time and significant hard work. It is crucial to be committed to your workouts and lifestyle to have the best chance at success. It is also vital to have a clear idea of what peak fitness looks like to you so that you can set yourself achievable goals to work towards. Finally, you should always remember that reaching a peak fitness level can come with setbacks, such as injury. The process is a marathon, not a sprint, so try to maintain a positive outlook which will be invaluable.

How To Train Your Dog To Run With You

Team JustRunLah!

January 6, 2023

Running with your dog is something you can train for, and it’s something you and your dog can enjoy doing together.

Your dog will benefit from increased physical activity, and he will also get the cognitive and emotional stimulation he needs to be fulfilled and happy.

You can teach your dog to be a well-mannered and eager running buddy by adhering to a few basic principles and combining positive reinforcement, frequent exercise, and lots of praise and prizes. So get your furry friend’s leash and your running gear on, since you’re about to go for a run.

1. Start small

First, train your dog to run on a leash. This will get them used to being tied to you and moving at your pace. Start with modest, leisurely distances and build up to longer, quicker runs. This will train your dog to follow your instructions and commit to long periods of exercise. A dog’s neck may easily break with a slack leash or collar, so use a harness or leash that suits your dog.

2. Make sure the leash fits

If you want to teach your dog to run with you, you’ll need to get him or her used to a harness or a leash that fits properly. Because of this, your dog’s neck will be spared the pain and perhaps harm that would result from unneeded strain.

A dog’s neck is less likely to be strained while wearing a harness since the weight of the leash is distributed over the chest and shoulders. A properly fitted leash will help prevent your dog from becoming entangled or tripping over the leash. Always use a properly fitted collar or leash and discard any that are too loose or too tight, as well as those that are torn, broken, or otherwise unfit for use.

3. Remember bathroom breaks

Before and after each run, let your dog eliminate. This will guarantee that your dog is comfortable and able to concentrate on training without being distracted. Before each run, take your dog to a potty area and allow him time to urinate and defecate. After each run, let him relieve himself again and wipe up any messes to avoid mishaps. By giving your dog frequent potty breaks, you may assist them to concentrate throughout training. But if you notice your dog isn’t going to the bathroom as often or their stools are hard to pass, consider using probiotic powder for dogs. These products can help smooth digestion. However, if this problem persists, take them to the vet.

4. Give rewards

After each successful run, make sure to praise, treat, and play with your dog. This will motivate your dog to keep working hard throughout training. After each run, give your dog with food, toys, or other positive reinforcement. Play fetch or tug-of-war to encourage your dog to work hard and have fun. Positive and rewarding training sessions may keep your dog motivated and interested.

5. Keep a schedule

The first step in teaching your dog to run with you is to establish and maintain a regular jogging regimen. This will help your dog retain its current level of fitness and become adapted to the more frequent activity needed for running. If you want to get in the habit of jogging with your dog, it’s best to do it at around the same time every day and to work up to longer and faster runs over time. Never miss runs or make sweeping modifications to your training schedule; instead, aim for consistency.

6. Monitor closely

When teaching your dog to run with you, be conscious of their energy levels and physical condition to avoid overexertion or injury. Remember that this is a brachycephalic breed. Look for symptoms of exhaustion, pain, or distress in your dog’s behaviour and body language during runs. Take a pause if your dog looks weary or disinterested in running. Stop running and seek veterinarian treatment if they display discomfort or injury. Monitor your dog’s weight and health, and adapt their training as required to ensure they receive enough activity for their age, breed, and condition.

7. Increase the difficulty gradually

You can progressively raise the intensity of your runs by adding hills, stairs, and other difficulties as your dog gains confidence and comfort while jogging with you. As a result, your dog’s stamina and endurance will improve, and he or she will also benefit from the mental and emotional stimulation provided by this routine. Start your running routine on flat, level ground and work your way up to jogging on hills and stairs to enhance the intensity of your workouts. Always keep a close eye on your dog and make any necessary adjustments to the intensity of your runs to ensure the dog doesn’t overdo it and get hurt.

Training your dog to run with you may be fun and gratifying. By following the tips above, you’ll have your dog going in no time. You and your dog will benefit from exercise, fresh air, and quality time together, and you can make it fun and challenging. Cheers!

7 Foods You Should Never Eat Before Bed

Team JustRunLah!

January 3, 2023

Before going to bed, you may nibble on a ‘light snack’ to prevent hunger pangs in the middle of the night. While you work hard to stay asleep, you toss and turn for hours and wonder if it’s something you ate. The truth is that certain foods, even healthy foods, can disrupt your sleep and mess up your digestion. In the following article, discover which food types you should avoid that can disrupt your sleep.

1) Fried foods

Do not indulge in late-night munchies at the drive-thru. Behavioural sleep therapist Dr Richard Shane says that greasy, fatty foods digest slower than protein and carbs, so when you try to fall asleep, your body will still be busy digesting, he says. “You don’t want the engine of the digestive system cranking away when the rest of your body is trying to go to sleep,” he says.

2) Hot sauce

It is important to avoid spicy foods before bed for two reasons. Among other things, they can irritate the stomach and cause heartburn, preventing you from winding down for sleep. This interaction also promotes the release of histamines into the body, which promotes wakefulness.

3) Alcohol

Drinking a glass (or two) of red wine before bed might make you sleepy, but you won’t get good quality sleep. After your head hits the pillow, your liver is still hard at work removing alcohol from your body. Your liver is connected to your heart, so you awaken when your heart beats faster. Your pounding heart will make it difficult to drift back to sleep once you emerge from dreamland.

4) Chocolate

Although you probably wouldn’t drink coffee before bed, it’s not the only source of caffeine. A square of chocolate contains 23 milligrams of caffeine or a quarter of a cup of coffee.

5) Coffee

Although this isn’t a surprise, it’s important to know that you shouldn’t drink coffee within two hours of going to bed. When it comes to caffeine, the general rule is no later than early afternoon. Try decaf or half-caf if you are looking for a mid-afternoon sweet fix.

6) Water

In most cases, extra hydration is a good thing. In the lead-up to bedtime, however, you might want to reduce your liquid intake to avoid getting out of bed to use the toilet. Keep your body hydrated by drinking enough water throughout the day and even at dinnertime. Don’t go to bed thirsty, and drink a lot of water before going to sleep.

7) Workout helpers

Caffeine is commonly found in sports shakes and snacks to boost athletes’ performance. You should avoid taking them close to bedtime and check the label of your protein shake after your workout to ensure there is no caffeine in it. Make sure the workout drinks you’re eating before bed are post-workout drinks, not pre-workout drinks, which are highly caffeine- and stimulant-loaded.

Refresh, Recharge, and Reset At The Glow Festival 2023 with The All-New Glow App!

Team JustRunLah!

December 25, 2022

Glow Festival is finally back, and this time they are raising the bar to a whole new level! Featuring the world’s first multi-sensory festival space design concept, an unprecedented line-up of top international celebrity practitioners, a digital rewards and charity platform through the brand-new Glow App, and a banging closing party at MARQUEE Nightclub. Get ready to Glow Up with us in 2023!

THE ALL-NEW GLOW APP

Move to earn with the new Glow App

Glowgetters can ‘LIGHTEARN’ their stress by sweating it out and winning amazing prizes along the way.

For simply getting out of the house and engaging with the Glow App, Glowgetters stand to win multiple cash prizes, as well as staycations at Marina Bay Sands, and rewards from lululemon, Cori Cream & more.

It’s free, easy, and loads of fun. It’s good for health and great for any fitness level.

Do Good, Feel Good with the new Glow App

With the Glow App, Glowgetters can now donate and be part of this meaningful movement with just an easy click of a button. Every dollar will go a long way to help us build better selves and better communities together!

Take part in the All-New Glow App Challenge

Designed to promote the benefits of exercise on mental health, the Glow App Challenge helps lighten your emotional load with a little bit of exercise, the chance to win amazing prizes, and if you wish – a simple but meaningful act of giving.

All you have to do is run, walk or cycle to locate virtual checkpoints using the Glow App. Every time you find one, you’ll release 1,000 Glow Seeds that symbolize a lightening of the weight you’re carrying, and for every 10,000 seeds dropped, you will qualify for a lucky draw for amazing prizes – including multiple SG$1,000 cash prizes and staycations at Marina Bay Sands.

Should you wish, we’d be so grateful if you could also make a donation, big or small, via the Donate button below to the Samaritans of Singapore, who do amazing work helping those for whom the weight of their world has just got too much.

And the bonus is we know that such a heartfelt act of kindness will also lift some of the weight off our own shoulders, boosting our mood and making us happier, healthier and more fulfilled.

Download the Glow App now!

The Glow App Challenge runs from January 1 to February 12, 2023. Let’s build better selves and better communities together!

GLOW FESTIVAL 2023 (4 – 10 FEB 2023)

This year, they are also beyond excited to launch the all-new Glow Festival 2023, designed and curated to take the Glow experience to a whole new level and help our Glowgetters reach their very own wellness high!

As part of Glow Festival’s ongoing commitment to bring exceptional wellness experiences, they are moving to the iconic Marina Bay Sands. Together with their incredible lineup of celebrity wellness instructors, Glow Festival has specially curated a programme of amazing workshops and classes that will whisk you away from your everyday hustle to a place of peace and tranquillity, where you can relax, unwind, and be in the moment.

Each of their celebrity-led wellness sessions will take place in a stunning multi-sensory space, designed and built exclusively for Glow Festival to make festivalgoers feel like they’ve been transported deep into the Amazon, enjoying a wellness experience in the most serene and magical of environments.

This one-of-a-kind environment is inspired by the biophilic principle of humankind’s innate affinity with nature, and how connecting with the natural world can evoke happiness and pleasure, relieve stress, and enhance our well-being in profound and long-lasting ways.

Visit the official website at https://glowfestival.sg to find out more.

Fat Or Sugar: Which Is Worse?

Team JustRunLah!

December 19, 2022

The diet industry has conducted a ferocious war on fat over the past three decades, causing consumers to believe that reducing fat intake is the key to weight loss. It’s important to understand that not all fats are bad for you and that many “healthy, low-fat foods” can occasionally be detrimental to your general health.

It’s impossible to avoid running across an unending selection of dubious “healthy” goods if you stroll through almost any store. Even if they have the designation “fat-free” or “reduced fat,” they could end up being more harmful than helpful.

What the diet industry fails to disclose is that these low-fat meals are frequently loaded with preservatives, additives, and extra sugar designed to improve flavor and palatability rather than preserve freshness.

Added sugar can harm your health almost every other way, making it much worse than fat when it comes to weight.

Additionally, by reducing your fat consumption, you can eliminate the numerous potential health advantages good fats offer (listed below).

What is worse for your health, fat or sugar, is a common question among consumers.

EFFECTS OF SUGAR CONSUMPTION

It has been demonstrated that sugar causes inflammation, which is the primary cause of most diseases. Why? Long-term maintenance of high levels of inflammation has been associated with a higher risk of developing several chronic illnesses, including heart disease, diabetes, and autoimmune disorders.
Additionally, recent evidence indicates that eating a lot of added sugar may increase your risk of developing cancer. Because obesity increases your risk for several types of cancer, there is an indirect relationship between sugar and cancer risk.
Sugar consumption has also been linked to a higher risk of obesity, insulin resistance, and metabolic syndrome, which can raise your chance of developing chronic diseases, as you may already be aware.
Due to its high level of addiction, sugar can be quite difficult to give up completely. Why? When you eventually decide to reduce your sugar intake, sugar stimulates the release of dopamine. This neurotransmitter regulates the reward and pleasure regions of the brain, leading to a variety of withdrawal symptoms.

GOOD SUGARS (AND FATS)

Many nutritious foods, such as fruits, include natural sugars, but they also contain a variety of essential micronutrients and fiber, which can reduce the rate of absorption of sugar and counteract any potential health risks.

However, whereas additional sugar is commonly seen as bad, fat is an extremely important part of the diet and can provide a lengthy list of health benefits.

BENEFITS OF HEALTHY FAT

Avocados, olive oil, and almonds are just a few examples of foods high in unsaturated fatty acids, which have been shown to improve heart health, lower cholesterol, and reduce inflammation.
Additionally, some saturated fatty acids, like those found in coconut oil, have been linked to improved brain function and higher fat burning (if eaten according to a planned calorie intake).
In addition, increasing your consumption of healthy fats helps slow stomach emptying, keeping you satisfied for longer to fend off cravings and accelerate weight reduction, even though this may seem paradoxical.

But not all fats are made equally.

THE NOT-SO-HEALTHY FATS

Nuts, seeds, and oils are a few examples of whole, unprocessed foods that include healthy fats. In contrast, overly processed foods contain fats that are not beneficial to your health. Trans fats, for instance, are mostly present in processed foods, and hydrogenated vegetable oils have been linked to various detrimental health issues, including diabetes and heart disease. Avoid them and opt for healthier sources of fat to improve your health.

WHAT ARE THE RESULTS OF FAT VS SUGAR?

Making little changes to replace unhealthy habits with healthier ones is the healthiest and most long-lasting strategy to enhance your health. Sugar is very addicting and has been linked to several harmful health impacts. On the other side, healthy fats are an integral component of a diet and may help with weight loss, heart health, and inflammation reduction. It is, therefore, preferable to eliminate sugar from your diet and replace it with a high-fat diet.

If you want to become your healthiest self, opt for foods like:

coconut oil
avocados
extra-virgin olive oil
grass-fed butter
fatty fish
nutrient-rich nuts and seeds

Avoid sugar from processed foods, juices with added sugar, energy drinks, sodas, and other unhealthy sources.

If you do need to add a hint of sweetness to your favorite baked goods or beverages, select natural sweeteners like:

raw honey
stevia
dates

These ingredients can add a little extra flavour, but they are also considerably healthier than simple, white, processed sugar because they are rich in vitamins, minerals, and antioxidants.

Here Are 12 Things Healthy & Happy People Do During Lunch

Team JustRunLah!

December 8, 2022

1) They go outside

The only opportunity you may have to leave the office once you arrive in the morning is at lunch. As little as two minutes in the fresh air to feel the sun or watch the rain could help your mind and body recover from the pressure of the day.

2) They leave their workstations

If you can’t get outside, get away from your work for at least 15 minutes. Talk to a friend or take a stroll through the halls. When you sit down to resume work, your mind will be rejuvenated.

3) They pack their lunch

You have more control over what you eat when you pack your own lunch, and it doesn’t need to be complicated or take much thought. A quick and simple choice might be a pita “pizza,” a chicken and veggie wrap, or a peanut butter and banana sandwich. In comparison to what you would often purchase from the cafe or canteen, your cooked lunch will likely be less expensive and healthier.

4) They create their Subway sandwich

Write your selections down in chart form to make sure you are aware of your possibilities and that you won’t get tired of eating the same old tuna salad every day. List breads like pita, whole-wheat bread, and tortillas in the first column. Write lean protein options like low-fat cheese, hummus, chicken salad, and turkey breast in the second column. The following column is for vegetable toppings such as cucumber slices, tomato, roasted red peppers, and spinach. Include condiments like low-fat mayonnaise and Italian dressing in the final column. You may, at your discretion, provide a third column with wholesome sides like yoghurt, soup, baby carrots, and apples. Choose one component from each column while assembling your lunch for a quick, nutritious meal.

5) They eat out too

Just because you’re attempting to eat healthy doesn’t mean you should turn down your coworker’s request to eat out. As long as you choose nutritious options like grilled chicken breast sandwiches (remove the sauce and put your low-fat dressing in the workplace fridge), steamed or grilled food, fresh fruit, and soup.

6) They don’t finish the entire sandwich

In one study, participants reported feeling equally satisfied after eating a 20- or 30-cm sandwich. By only ordering half at the deli counter, you can reserve the other half for tomorrow’s lunch and reduce your calorie intake.

7) They daydream.

Allowing your thoughts to wander can help you access the creative energy you’ll need to take on challenging assignments. Spend the next fifteen minutes coming up with answers, or drift off into a peaceful area where you can unwind right away.

8) They move by errands

Add some power walking to your errands to make them two for one. For some stress-relieving exercise, walk to the pharmacy or bank if your office is close enough that you don’t need to use a vehicle. Additionally, getting your lunch by walking may inspire you to order something healthy.

9) They bring a frozen meal

For a light midday meal, a frozen meal with less than 1600 kJ, 15 grams of fat, 15 grams of sugar, and 800 milligrams of sodium is suitable. To feel full, alert, and energized for the rest of the day, aim for 7 grams of protein and 8 grams of fiber. Additionally, if you microwave your food fast, you’ll have time to walk or run errands after you eat.

10) They drink soup

Soups with a broth basis have little calories but make you feel full. On your next trip to the grocery store, pick up a carton of a tasty and healthful variety, such bean and vegetable. Pair your soup with a cup of milk and a cheese stick for a protein- and fiber-rich meal that will keep you going until dinner.

11) They nap

Escape to your car for a little nap (without driving, of course), or set up your workspace so you may catch a wink or two at your desk without drawing strange glances from your coworkers. You can awaken feeling refreshed and less stressed after a 10- or 15-minute nap.

12) They eat a healthy breakfast

White bread and cereal, which are popular breakfast options, are high in sugar, which provides you a small energy boost but causes you to crash shortly after. By midday, you’ll start to crave even more high-calorie, fatty foods as your blood sugar levels begin to fall. Lean proteins and whole grains are slow-digesting foods that will keep you full until lunch and help you maintain stable blood sugar levels.

Run For Inclusion 2022 Returns for the Eighth Year to Support Persons with Special Needs Through Sports

Team JustRunLah!

December 5, 2022

Singapore, 3 December 2022 – Over 2,000 participants joined Run For Inclusion 2022 in-person today, following its virtual edition last year. The event welcomed 371 Persons with Special Needs (PWSNs) who participated in varied cycle, run and walk distances. Guest-of-Honour, President Halimah Yacob, who participated in a 1.5km walk, flagged off the event this evening at Singapore Turf Club (STC).

As the Corporate Partner for Runninghour, STC formed a 170-strong employee and family contingent who participated in the race and served as volunteers. To commemorate the club’s 180^th anniversary, the STC contingent has committed to cover at least 180 kilometres of the race as a team with the club pledging $180 for every kilometre covered by the contingent. A total of $32,400 was raised and a cheque for the amount was presented by Ms Irene MK Lim, President and Chief Executive of Singapore Turf Club to Mr John See Toh, Chairman of Runninghour today, in a ceremony witnessed by President Halimah.

Ms Irene MK Lim, President and Chief Executive of Singapore Turf Club, presents the cheque to Mr John See Toh, Chairman of Runninghour. The cheque presentation was witnessed by President Halimah Yacob.

These funds will go towards increasing the frequency of Runninghour’s regular programmes, supporting the set-up of an inclusive cycling academy and to extending outreach to special schools to encourage school leavers to embrace sports, bringing the nation one step closer to becoming all-inclusive.

The signature event, organised by Runninghour for the eighth year, is one of the nation’s most significant inclusive mass running events where attendees participate alongside PWSNs that are hard of hearing, physically, visually, and intellectually challenged and persons with autism or on mental recovery. The categories include personalised distances of up to 3km, 3km or 5km run or walk, 10km run, and the 20km cycling category (which also comprises a tandem cycling category to cater for PWSNs).

Taking place at STC for the first time, participants were treated to an experiential and memorable event on the grounds of STC’s world-class racecourse. Besides the run and cycle, the venue was bustling with activities, from a 16-metre inflatable obstacle course designed for children with special needs to a fun-filled carnival. STC also ran a series of social contests for public participants and fans to generate greater interest in the race and showcase its unique landmarks. Contest participants stood to win stable tours and other goodies.

Participants at the starting line of Run For Inclusion 2022, held for the first time at Singapore Turf Club.

John See Toh, Chairman of Runninghour sharing more about Run For Inclusion 2022 with President Halimah Yacob.

Participants who completed their race category were awarded a unique race medal recycled from used horseshoes. Runninghour beneficiaries and STC volunteers jointly cleaned the used horseshoes, giving them a new shine and turning them into a meaningful and memorable keepsake for Run For Inclusion 2022 participants.

The unique race medal which is recycled from a used horseshoe.

“After a hiatus of the physical event due to the pandemic, we are thrilled to bring back our annual race. The race continues to create opportunities for Singaporeans to integrate with people with special needs through mainstream sports,” said Mr John See Toh, Co-founder of Runninghour. “We are encouraged by the growing participation over the years and will continue to drive efforts to cultivate a society that welcomes all.”

“At the Singapore Turf Club, we are committed to supporting a range of social causes through close collaboration with community partners as well as encouraging volunteerism and participation in community initiatives. As a destination for sports and recreation, STC will also continue to co-create and host activities with diverse community groups, leveraging our vast grounds and unique facilities to help promote social cohesion and inclusion,” said Mr Lim Chiap Song, Head of Community Engagement and Partnerships, Singapore Turf Club.

Following the tradition of previous years’ runs, Runninghour continued to offer complimentary slots to all PWSNs and their caregivers (limited to a caregiver per PWSN) to encourage participation and promote an active lifestyle in the community. This is possible in partnership with Central Singapore Community Development Council under the ‘SoleMate’ programme. Runninghour is supported by SportCares and Central Singapore Community Development Council.

Members of the public who are interested to join Runninghour’s weekly sports activities can visit their website www.runninghour.com, or their Facebook page, www.facebook.com/runninghour for more information.

How important is running for MMA fighters?

Team JustRunLah!

November 30, 2022

In the sports world, everything is full of vigour. Mixed Martial Arts, also known as MMA, is one of the world’s fastest-growing and most popular sports. It is a growing phenomenon, and exponentially at best, that continues to draw a large number of fans from all over the world. But strong physical and mental attitudes are bound to MMA fighters, making them relentless and bold in action once they step in the ring.

One way to know is to look for someone with a wealth of information, like MMA gym flooring, that athletes may use for their training. From their warm-ups and training to their dedication to their regimen, you will wonder how much it takes to be a well-trained athlete.

For MMA fighters, running is one of the components of their conditioning. But this is only sometimes the case. Here are the reasons why.

First, why do MMA Fighters run?

In their aim to increase their endurance and perform better in the ring, MMA fighters train by running. Some athletes warm up before a training session by jogging as well.

Running and jogging are great exercises and are typical as an athlete’s warm-up, especially for MMA beginners. However, more seasoned MMA fighters only sometimes include running in their regimen.

Running is not necessary for MMA training

When they enter the ring, combatants practice their protection and fighting techniques rather than running. Many seasoned MMA fighters who run during training do so because they’ve mastered the vital skills that improve their fighting abilities.

Therefore, running is also less effective than other conditioning methods since it doesn’t fit the biodynamic framework of MMA. But that does not imply that an MMA fighter shouldn’t run.

MMA competitors often focus on losing weight, building muscle, and increasing flexibility because MMA is more focused on fighting skills and muscle strength.

Training Modalities

The movement of running is so dissimilar from MMA that it is unlikely to improve MMA performance. But there are other factors at play. MMA fighters use various training techniques that don’t precisely correspond to MMA movements.

Like strength training, it is used to increase or repeat maximal outputs. To achieve that, simple movements that target similar muscular contractions and movement directions must be performed while applying external load.

Aerobic conditioning is developed through running, which is already accomplished by technical MMA training. Therefore, increasing your MMA training will target various energy system adaptations unique to the sport at various set and rep intervals. However, MMA technical training does not increase maximum strength, power, and speed. This explains why fighters can do conditioning with MMA drills, but maximum strength, power, and speed training cannot.

Elevate your “Running”

Endurance is the first quality you need to possess to be prepared for the fight so that you can engage in intense activity for 15 to 25 minutes. Running is still a crucial part of developing your conditioning, and there are three fundamental running techniques you should use every day to improve your training.

You should log 3 to 5 miles, or 30 minutes to 1 hour, of endurance running daily. You can try running while keeping your hands up, practising your punches on a track, the streets, or both. It would help if you moved quickly, but not too fast. You are increasing your stamina in preparation for a fight where you plan to stay the distance and not back down.

Does Roller Skating Or Rollerblading Benefit Runners?

Team JustRunLah!

November 28, 2022

Roller skating has been proven to be a terrific activity for runners. It’s enjoyable, and worthwhile tasks have a higher chance of long-term success. This cardiovascular workout strengthens the hips, legs, and core.

Although the hazards can be minimized with caution and safety equipment, the advantages to the mind and the body might be enormous.

Rollerblading and rollerskating would lessen the impact and increase cross-training. The more pleasurable activity should be chosen if a person has a taste for one over another.

You can get all the greatest information regarding rollerblading, skating, and how it helps runners in this post. So you may attempt it if you own a pair of roller skates or rollerblades.

Muscles of the legs improve

The distinctive movement of blading improves the calves, quadriceps, and ankle stability without the strain of feeling as though you need to be achieving a certain velocity or completing a certain distance. It can help you improve as a runner, provided you’re mindful not to overdo it or you won’t be able to maintain your balance and trip.

Additionally, unlike running’s landing and push-off, which can aggravate your knees and hip joints, rollerblading and roller skating activate your hip abductors, quadriceps, hamstrings, and ankle stabilizers.

However, the more dedicated you are to improving your running, the more you will need to keep running. Running is a discipline that requires a lot of practice to become very proficient.

Decreased Injury Risk

Despite having their own risks, roller skating and rollerblading can reduce the likelihood of high-impact injuries common in athletes and runners in particular, such as hip fractures and shin splints (like falling). Both may strengthen your circulatory system, giving you a better running engine, just like other cross-training exercises like swimming, biking, using a treadmill, or rowing.

Rollerblading is very beneficial for folks who have problems spending a great deal of time or distance on their legs. It may be a great kind of cross-training and help avoid injuries by reducing the load on your joints.

For those who are prone to joint discomfort from disorders like arthritis, or spinal degeneration due to compressive loads, it is a great sport.

Advantages for the Heart

Both options provide an excellent rehabilitation approach, similar to cycling. The cardiovascular effects of swimming, rollerblading, biking, and running are all comparable. So, if you wish to switch things up, you may do a straightforward recovery run while using two wheels. Intervals or perhaps even tempo workouts are difficult to accomplish on them.

If you are a novice, an intermediate runner, or a leisure runner, roller skating and rollerblading can improve your cardiovascular fitness. Additionally, employing this cross-training strategy may assist reduce the stress on your knees, lower legs, and hips if you are prone to ailments. Additionally, as both activities spend longer on the legs, doing so might help you build your aerobic foundation.

If your agility isn’t strong enough for rollerblading, a fall might put the training on hold or cause significant injuries. So, if you don’t enjoy it, dedicating yourself to speedwork and strength training is a great way to work toward a PR. Consider roller skating and rollerblading for what they are: a simple cardiovascular activity, a type of rehabilitation, and a fantastic way to see more of your city. Running will cause a greater increase in heart rate than rollerblading because of its gliding motion.

The benefit of Cross-training

Running can improve your ability to coordinate your movements, and cross-training can strengthen your heart.

Running and skating both put pressure on the lower body, but skating does it without the impact or added joint tension that running does. However, roller skating and rollerblading are regarded as ideal cross-training activities to add to your rest days if you’re looking for a novel, enjoyable method to recover, especially if you have experience skating and feel at ease riding wheels.

Both roller sports are low-impact ways to keep your heart healthy, increase the amount of time you spend standing, and focus on muscles that are helpful for running.

Great Exercise

If you are a skilled skater and can maintain a moderate speed, this exercise may burn a significant amount of calories. When compared to group cycling or the average amount of effort put out on the rowing machine, roller skating has an intensity value of seven metabolic equivalents (METs).

When using roller skates for 30 minutes, a person averaging 160 pounds (73 kg) may anticipate burning about 267 calories.

Additionally, there are benefits of rollerblading and roller skating that go well beyond calorie burning. Overall body comfort may be impacted by the improved core balance and stability it offers. Due to its low-impact nature, it is easier on the joints than more demanding kinds of exercise. You may also improve your flexibility and build your mind-body connection by practising various tricks or feats.

Final Words

Many athletes’ training regimens now include that extra edge thanks to rollerblading. This proves unequivocally that adding roller skating to your weekly regimen can’t hurt if you want to try something new. Running may sometimes cause us to become overly focused on maintaining incredibly rigid training schedules that allow little room for creativity or spontaneity.

Roller skating has lately experienced a resurgence in popularity, thanks to a surge in individuals on social media who are documenting their progress while improving their abilities on wheels. Skating over an oval rink has been replaced with a cool, outdoor rolling style. Yes, it is a sort of exercise that has its advantages. You can enhance your cardiovascular endurance, coordination, strength, and core stability. Each of these helps runners get better.