Less is more – until you’ve tried UA HOVR – Under Armour’s unparalleled cushioning system that has runners wanting MORE. The UA HOVR Mega 2 Clone, the newest member of the UA HOVR running shoe family, offers maximum cushioning for ultimate cruise-control comfort. With 32mm stack height, the new UA HOVR Mega 2 Clone is for the runner who wants the most protection for their training.
ZERO-GRAVITY RUNNING
Designed for zero-gravity feel and great energy return, the HOVR Mega 2 Clone features a HOVR midsole and wide heel and forefoot gauges for a more plush feel. The transition from landing to toe-off feels incredibly smooth with an exposed UA HOVR foam outsole through the midfoot and forefoot pressure zones, providing a soft and pillowy yet responsive ride. Encased in a dynamic Energy Web, the UA HOVR foam is engineered to protect from impact and provides a smooth, stable ride. With comfort as a priority in the design of the shoe, the HOVR Mega 2 Clone features a padded heel collar that protects the achilles from irritation, a padded tongue, a thick sockliner and an upper constructed specifically to meet the runner’s anatomical need.
NEW CLONE UPPER TECHNOLOGY
After making its debut in UA football shoes, the UA HOVR™ Mega 2 Clone is Under Armour’s first running shoe offering a 1:1 personalized fit with the new UA Clone technology that flexes and adapts to your foot as you move through your stride. This running shoe feels like it was made for you. The UA Clone upper locks in and centers your foot over our UA HOVR™ cushioning for a smoother run and better energy return.
The unique material of the UA Clone upper adapts to your foot’s shape and movements for a more precise fit. It also helps keep your foot centered, making sure you get the most out of the soft, responsive UA HOVR™ cushioning. Less rubbing, more comfort – for every runner.
The woven structure of the UA Clone upper gets stronger when stretched, becoming thicker perpendicular to the applied force. This internal layer of flexible, auxetic material molds around the foot for a precise, glove-like fit and feel that’s truly customized to every foot, no matter the size. A 3D molded sock liner made of 6mm of open cell PU foam cradles the foot with enhanced step-in comfort allow the HOVR Mega 2 Clone to perfectly adapt to the runner’s foot – not vice versa. The cushy but efficient HOVR Mega 2 Clone running shoes are great for long runs and high mileage training.
UA Clone upper
Woven structure of the UA Clone upper
RUN CONFIDENT WITH ADDED SUPPORT AND DURABILITY
The HOVR Mega 2 Clone features an enhanced rim and core construction that offers enhanced properties of cushioning and energy return. The rim provides structure and allows for a smooth transition. The carbon rubber in the heel of the outsole extends durability in high-impact landing zones, and the exposed foam on the outsole ensures a comfortable heel-to-toe transition. An external heel counter locks in the heel and guides the foot into its most efficient foot strike, adding to the effortless and plush feeling the HOVR Mega 2 Clone running shoes offer. The blown rubber frames the forefoot outsole to maximize cushion with minimal weight.
HOVR midsole and wide heel
7% FASTER & 3% FARTHER
These shoes form to your foot and coach you. Connect your shoes to UA MapMyRun™ for real-time Form Coaching tips based on your cadence, pace, and stride. An embedded sensor tracks, analyzes and stores detailed running metrics to inform ways to improve performance. And it can really pay off. In 2020, UA MapMyRun Form Coaching users ran 7% faster and 3% farther.*
The UA HOVR Mega 2 Clone is now available for purchase at Under Armour Brand Houses and online for $219 retail price.
On one side of the spectrum, the answer to the question is: Certain scents can potentially trigger our emotional and physical responses and are utilized in aromatherapy to help combat anxiety. And the ratio of positive outcomes of this kind of therapy is around 50%. Now, on the other side of the spectrum, the answer can go a little bit logical and scientific. Plenty of major symptoms and effects of anxiety are out there which essential oils can proficiently deal with. Yes, essential oils are potent enough to resist any of the anxiety-associated effects even before they rise up. We don’t end here – the thing is that these all-natural liquids vary as per their capabilities, meaning, different essential oils can address different symptoms/effects linked with anxiety. So, by keeping such a repute of these oils in mind, let’s begin exploring our top choices for you.
Bergamot Essential Oil
Bergamot essential oil is on a super kind of rank amongst the essential oils that are best for reducing anxiety. The oil’s sweet, citrus uplifting aroma and its ability to boost mood, energy levels, and focus are the only reasons for such a reputation. Bergamot essential oil puts a positive effect on your autonomic nervous system, the system responsible for your ‘fight’ or ‘flight’ response. Are you working – in the office or from home – but are facing a lack of focus and concentration? Let Bergamot essential oil create a truly great working environment and make your home or office an inviting and productive place.
Marjoram Essential Oil
Marjoram essential oil is not very effective in dealing with psychological effects of anxiety. Then, why are we making it an item on the list? Let’s explain by calling it “pain-relieving Marjoram essential oil“. Anxiety often gets people experiencing constant muscle tension which further leads to cramped, sore muscles and muscle aches and pains. Inhaling or massaging Marjoram essential oil helps lower the pain response of the brain and can ultimately give you a more happy, relaxed, and enjoyable time.
Jasmine Essential Oil
Needless to say that people suffering from anxiety have a hard time falling asleep and enjoy a restful sleep. You need not worry if it feels familiar to you because Jasmine essential oil is here for help. The oil’s sweet yet floral scent promotes relaxation while enabling you to sleep more soundly. Additionally, Marjoram essential oil increases daytime alertness and boosts energy levels, two things that can be affected by a discontented sleep.
Bonus Tip
Although certain essential oils have unique properties and are capable of dealing with specific anxiety-related symptoms, they can give you something more than you even expect. You can alternatively prepare DIY blends by mixing 2-3 drops of any three of your favorite essential oils and dilute them with some carrier oil. Either way must remember that only 100% purity is the key to avail of their benefits. So, always opt for a brand that has nothing but only pure essential oils at wholesale prices – get purity and money-saving at a time!
Conclusion
Often, essential oils get overlooked as a tool for coping with anxiety but they always prove themselves much more valuable than any other anxiety-reducing hack. Mother nature has the solution to most of our physiological and psychological issues and we can thank her just by utilizing those blessings properly.
It’s typical to have muscle soreness and body fatigue after an intensive workout. This happens to many people, especially those who haven’t been exercising in quite a while. When you experience this pain and discomfort, it’s best to give your body time to recover and repair all the muscle tissues and any cause of inflammation.
While performing post-workout stretches and cool-down exercises will fight off muscle fatigue, you may have to do more to properly assist your body as it recovers. This is where workout recovery tools come in. Thankfully, there are helpful tools that you can use to ensure peak performance during workouts.
Check out some of the most effective workout recovery tools below. You can find all of these in leading wellness retailers like Caremax.
1. Foam Rollers
Carrying a foam roller and using it after your workout can go a long way to ensure your body can retain its condition and strength. With its ribbed surface, the roller can be used by both massage therapists and physical therapists to relieve muscle tension. These tools usually come in different shapes and materials. It would help to do some research before using foam rollers so you’ll know how to apply or utilize them on various muscle groups. The foam roller is an excellent option for people who want to maintain their physical condition well without spending too much money.
2. Leg Workout Recovery System
This recovery tool is perfect for runners. If you’re training hard for a marathon or triathlon, you’ll need the leg workout recovery system. With this technology, electronic pulses are sent to your legs to relieve soreness. There’s a mobile app that you can download to control the stimulation and vibration needed for your legs. This is the best recovery tool that you can slip in your travel bag once you join out-of-state running competitions or marathons.
3. Massage Gun
A massage gun is another tool that can soothe your muscles after an intense workout. You can choose the cordless option that’s incredibly convenient to use. You can use it for a few hours, which should be more than enough to massage your entire body. It’s rechargeable, portable, and easy to use. You can bring it anywhere you go and use it to massage all parts of your body.
The vibrating feature of the massage gun helps improve blood circulation in your legs and the entire body. You need to position the tip of the gun directly on the muscle that needs attention. You can apply as much pressure as feels comfortable to you, which you can adjust as necessary.
This is the most effective massager for people who are confused about what to get in the market. They usually come with different speed settings and vibration levels, so you can change them depending on your preferences and needs. Moreover, this gun comes with several head attachments to work on multiple muscle groups. All these components work to eliminate the lactic acid in your body, resulting in faster relief from muscle soreness.
4. Electric Muscle Stimulator
Muscle stimulators are some of the most popular and effective post-workout recovery tools for many athletes and exercise enthusiasts. This is also used even before working out. The vibrations produced by the stimulator can also even help aid injuries, both chronic and acute.
Usually, muscle stimulator products come with an app so you can program your body information and read instructions or tips to use them more effectively. This tool comes with electrode pads, cables, and a pod. It’s pretty easy to use as you’ll only place the pads on the affected area in your body. You can then adjust the stimulation intensity by selecting your muscle area and using the app as a controller. This muscle stimulator is effective in relieving different muscle groups in the body. Wherever you place the pads, the vibrations and stimulations will target that area so your body can recover as soon as possible. This is a perfect example of app-controlled recovery.
5. Cold Packs
Most athletes turn to cold therapy for recovery after workouts. Unlike the other recovery tools in this list, cold packs are more conventional and have been used for a long time. Choose a cold pack that’s reusable and can stick to the skin properly. Some product comes with gel adhesive so it can properly adhere to your skin while providing soothing benefits. The cold treatment will reduce blood flow, which aids in reducing inflammation and swelling.
Conclusion
Post-workout recovery is imperative in keeping your body strong and in excellent performing condition. Hopefully, with the tools above, you can expedite recovery time and continue exercising without feeling sore and experiencing inflammations. Whether you specifically choose one product over the rest, keep in mind to select the best quality ones.
Cool-down exercises are just as important as warm-up exercises. However, most people tend to overlook cooling down, especially after a run. Some even think that doing so is unnecessary as forgoing it doesn’t seem to cause any harm to the body. In reality, however, cool-down exercises are a must whenever you work out.
There’s no reason not to do cool-down exercises since they don’t take that long. You only need 3-10 minutes to complete a series of stretching movements. Some even hop into unique and custom built saunas as part of cooling down, especially after running either on a treadmill or outdoors.
So the next time you’re thinking of skipping cool-down exercises after a jog, remind yourself of the following benefits you can get from doing them:
1. Lower Your Heart Rate
The most important reason you should do some cool-down exercises after a run is that it helps in safely lowering your heart rate. As you run, your heart rate goes up when your heart pumps more blood to your legs, which are working harder than usual. But when you finish running, your heart rate then slows down and returns to its normal rate.
If your heart rate lowers at a very fast rate, this can prove to be dangerous for you. Some symptoms you may experience include feeling dizzy or light-headed all of a sudden. There are even some people who faint because their heart rate slowed down too quickly. Such can happen because, in that sort of situation, the blood pressure in your body drops drastically within a short period. So it’s recommended that you do 5-10 minutes of cool-down exercises to allow your blood pressure to drop gradually.
If you lead an active lifestyle by running regularly, it’s important to be aware of the risks of your workouts. This is especially true if you have a preexisting medical condition. Give yourself some time to warm up and cool down before and after your run to prevent a risky drop in your blood pressure. After all, you’re exercising to improve your body, not harm it.
2. Prevent Injury
Like warmups, cooldowns can also help prevent the risk of injuries after a run. Disregarding stretching during that period will not only slow down your muscle recovery but also make the process more painful. Aside from that, the number of benefits you’re supposed to reap after running may be reduced.
Going for cool-down exercises following a run may help you steer clear of numerous injuries such as muscle tears, sprains, and strains. With that said, the stretches you do should focus on elongating muscle fibers that have been under tension during your workout. It would be a waste of your time and effort to run for hours and miles to achieve your ideal fitness goals only to ruin your progress by not taking care of your muscles afterward.
3. Relax Your Mind
Running positively impacts not only your body but your mind as well. Aside from improving your overall health, it can boost your mood and help you focus your mind. The benefits of running can be amplified if you do a proper cooldown every time.
A 5 to 10-minute cool-down routine after running provides an excellent opportunity for you to look back on the fitness goals you’ve accomplished so far and determine how you’re feeling overall. As your movements and heart rate begin to slow down, you get into a relaxed mood where the brain releases dopamine and serotonin, two essential hormones that are responsible for making you feel good.
It’s important for you to reflect on your fitness goals, especially if you tend to deal with a lot of stress at home or at work every day. Running and then cooling down afterward allows you to calm your mind as your body begins to recover from the workout.
Final Thoughts
Cooling down after running does your body a lot of good, so its benefits should never be understated or ignored. Finishing a running workout and switching to another task right away without stretching properly isn’t something you should do if you want your post-workout recovery to go well.
Cooldowns allow your body to return to its natural resting state. They’re also an effective way of boosting muscle recovery, preventing injuries, and reducing muscle soreness. A proper cooldown may help improve your cardiovascular and respiratory systems as well. What’s more, it’ll enhance your mood, which will ultimately enable you to continue working toward all of your fitness goals.
Following a traditional diet and exercise plan can be difficult. However, there are several proven tips that can help you eat fewer calories with ease and to prevent weight gain in the future.
Here are 5 ways to lose weight without diet or exercise based on science.
1) Chew slowly and thoroughly
Chewing your food thoroughly makes you eat more slowly, which is associated with decreased food intake, increased fullness and smaller portion sizes. How quickly you finish eating can also affect your weight.
A recent review of 23 observational studies reported that faster eaters are more likely to gain weight than slower eaters.
Fast eaters are also much more likely to be obese. To get into the habit of eating more slowly, it may help to count how many times you chew each bite. Eating your food slowly can help you feel more full with fewer calories. It is an easy way to lose weight and prevent weight gain.
2) Use Smaller Plates for Unhealthy Foods
The typical plate of food today is larger than it was several decades ago, which can contribute to weight gain as a smaller plate can help you eat less by making the portions appear larger. The portions on a larger plate seem to be smaller, which causes you to add more food. You can use this to your advantage by serving healthy foods on larger plates and less healthy foods on smaller plates.
3) Eat Plenty of Protein
Protein has powerful effects on appetite. It can increase feelings of fullness, reduce hunger and help you eat fewer calories. This may be because protein affects several hormones that play a role in hunger and fullness, including ghrelin and GLP-1.
One study found that increasing protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day and lose 11 pounds over 12 weeks, on average, without intentionally restricting any foods.
If you currently eat a grain-based breakfast, you may want to consider switching to a protein-rich meal, such as eggs. Some examples of high protein foods include chicken breast, fish, Greek yoghurt, lentils, quinoa and almonds.
4) Eat Fiber-Rich Foods
Eating foods high in fibre can increase feelings of fullness, helping you feel fuller longer. Research has also shown that one type of fibre, viscous fibre, is especially beneficial for weight loss. Increases fullness and decreases food intake.
5) Drink Water Regularly
Drinking water can help you eat less and lose weight, especially if you drink it before meals. Participants who drank water before meals lost 44% more weight over a 12-week period than those who did not. If you substitute water for high-calorie drinks like soda or juice, you may notice an even greater effect.
In conclusion, many simple lifestyle habits can help you lose weight. Some have nothing to do with a regular diet or exercise plan. You can use smaller plates, eat more slowly, drink more water and switching your diet to include more protein-rich foods and fibre. However, it’s probably best not to try all these things at once. Experiment with one technique for a while, and if that works well for you then try another one.
A few simple changes can have a big impact on your weight in the long run.
Running is one of the most popular fitness activities in the world, with an estimated 60 million active runners in the United States alone. It’s so easy to grab a pair of shoes, pop your headphones in, and head out the front door, seeing where your legs will take you. While running, it’s easy to challenge yourself whilst also enjoying the great outdoors, whether you’re in a city or rural location.
One of the most important parts of a runner’s arsenal is their running shoes. It’s important to have a running shoe that is comfortable, supportive, and doesn’t cause you any discomfort or damage during your runs. After all, they could be with you for the next 500 miles! So, how do you pick the right running shoes with so many choices out there?
Heel Cushioning
Running is a high-impact sport. Even a gentle jog puts a lot of load through your heel and foot as you shift your entire body weight from one leg to the other, over and over again. For this reason, shoe manufacturers have developed shoes with awesome heel cushioning, with shoes like the Brooks Ghost 14 coming out with great support for the heel. The team over at Runner’s Lab have done an analysis on the shoe, see their review to learn more. The heel cushioning on the Brooks is 31mm, quite high, but – like with many manufacturers – it is made of a padded bouncy material to spread the load and give responsiveness to your shoe.
The heel cushioning is vitally important, as without any at all – i.e., running in totally flat soles – you’ll feel all the shock from every impact directly through your foot and ankle. This can lead to tendonitis, knee pains, or ankle issues, not to mention the heel itself becoming quite sore. Look for a shoe like the Brooks with well-made heel cushioning as a good starting place.
Support Is Important
Other parts of the shoe need to provide support too. For example, some runners suffer from ankle pain, often due to instability within the ankle joint whilst running. Suppose this sounds like you; consider running shoes with higher ankle-side support. Keeping these shoes nice and tight will help prevent wobbly ankle joints, reducing pain and increasing stability.
Further down, the sole is a part of the shoe referred to as the saddle. This is the part that sits under your foot’s natural arch, helping to support the middle of your foot. Everyone’s foot shape is a little different and needs a different level of support, so it may be best to speak with an expert in a store or try various pairs on.
Comfortable Shape
The upper part of the shoe – everything above the sole – needs to be comfortable too. You’re going to lace these shoes up quite tight, so you need to find a shoe that fits the natural shape of your upper foot. If it doesn’t fit right, you’ll find that it rubs on your skin, even though your socks, causing blisters and strong discomfort. Soft shoes – some of which are now made with sustainable materials for an added bonus – will stop any rubbing and make you feel extra snug and comfortable on each run.
Understand Gait
Your gait is the way you move on your feet whilst running. Effectively, it measures where the contact points are when you run and how much your foot rotates through the motion of pushing you away from the concrete. Everyone runs a little differently, and your gait can massively affect the best shoes to wear for running.
For example, if you land quite heavily on your inner heel, creating a large inward rotation, you may find that you suffer from ankle instability. This could mean you require a little more ankle and saddle support than someone with a flatter gait.
Try Before You Buy
Finally, you must try on every single pair of shoes you can before you buy them. You will know if they feel comfortable or not. Some stores even have treadmills where you can briefly test how the shoes feel in a gentle jog. Any discomfort at all is a red flag. Don’t just go for the brands you think are better; go for whatever makes your foot feel snug, secure, and supported when trying them on. Remember, any rubbing is going to seriously hurt on a 5-mile run!
These simple tips should help you choose what running shoes suit you best. There is no one-size-fits-all shoe brand or style. The only way you can truly tell is by trying shoes on, giving them a test, and understanding a little about the shape of your foot. Then you can hit that pavement and get running!
Have you ever pictured yourself running an entire marathon somewhere far away from home? Maybe your sights are a bit lower than the full distance a marathon requires. Regardless of your running level, the world is full of interesting places to run. Marathons require a considerable amount of preparation, perspiration, commitment, determination, but shorter runs in exotic locations can offer a unique experience regardless of the distance run.
Traveling to an exotic location is always a treat, but for someone traveling specifically to run, the trip can also be a bit of stress. Many athletes choose to remove one additional hassle from their travel plans by booking specialty luggage delivery service. Whether heading to Australia or some other part of the planet, getting all your sports gear there shouldn’t be a headache.
No matter if you are determined to run in Sydney or Tianjin, or whether you would just like to learn more about the most beautiful running destinations on the planet, keep reading.
1: Ayers Rock in Australia
Picture this: you are running in the very heart of the Land Down Under through the Outback. Desert landscapes unfold all around you with eye-catching monolithic rock formations and some of the reddest soils you have ever seen in your life. You might want to stop and snap a few pictures, but in case you plan on running the Australian Outback Marathon, this might go against the entire purpose of your participation. Nonetheless, you will still get to take in the beautiful scenery while running next to the Kata Tjuta and Uluru rock formation. Two sites that attract tourists from all parts of the planet. The marathon is a flat one and normally completed on roads that are sealed, with a lot of red and soft tracks made of sand. The marathon is organized in July, which is a winter month in Australia, given the extreme heat during the summer here.
#2: Tianjin in China – Run Across The Great Wall
The Great Wall Run is held in May on a yearly basis and this causes the traffic alongside the Great Wall to become hectic. The Wall is located in the Tianjin Province and it is home to one of the most dramatic and challenging runs on Earth. The running scenery is not only mind-blowing to look at, but it is also a huge magnet thanks to the 5000 steps that need to be climbed across the route. The first Great Wall race was held in 1999 and it hosted little under 300 participants. Today, more than 2,500 runners originating in more than 60 countries attend the marathon.
#3: City-Bay in South Australia
The Westpac City-Bay Fun Run is the largest fun run in the South Australia area. It gathers more than 40,000 runners and the run spreads across 12 kilometers, starting at the centre of Adelaide where participants will begin to run, walk, or use their wheelchairs all the way to the gorgeous seaside Glenelg suburb. Once completed, they will be joined by their family, friends, and fans standing by and rooting for them. The final celebration of the amazing efforts includes tasty food and beverages at the Foodland Village near the finish line.
The fact that this run welcomes anyone interested is what sets it apart from others in Australia. Plus, the fact that it also supports the Westpac Half Marathon which is a special course certified by the IAF-AIMS and also one of the flattest and fastest half marathons Down Under. The next run will occur on the 19th of September 2021.
#4: Hokkaido Marathon in Sapporo, Japan
Asia is another amazing marathon destination with a rich plethora of running options to choose from there. No matter if you are a new runner or a seasoned one, the mesmerising sites you will find in all Asian cities will definitely excite all your senses. Ranging from amazing greenery sights with hills and historical places, Japan has plenty of unique and fully uncharted territories you will get a chance to discover in your favorite running shoes. The Hokkaido Marathon is a full summer marathon that now gathers over 15,000 participants and which dates back more than three decades.
#5: Tazawako Marathon in Tohoku
Yet another important running competition in Japan, this is a full marathon but there are also 20km and 10km courses suitable for runners of all levels. Those choosing to compete in the marathon will receive official accreditation from the Japan Association of Athletics Federation for completing the race. In addition to all the serious running options of full marathon, 20km and 10km, there is also an interesting alternative. A relatively short 3.5km fun run for those interested in a pleasurable course with loved ones and friends.
We’ve all tried climbing stairs. And, you surely know that going up those steps gets your heart rate up more than just walking, even at the same distance.
But, ever wondered why climbing stairs is harder?
First, you are going against gravity.
Second, you have to carry your whole body weight on one leg, at least momentarily.
Since you have to overcome the resistance (gravity and body weight), you are using more muscles when climbing a staircase. Using more muscles requires more blood flow and oxygen supply. Thus, you tend to become winded and have your heart beating fast at the top landing.
Walking or running up a flight of stairs works your lower body, namely your quads, hamstrings, glutes, and calves. And as mentioned, it exercises the most important muscle of all, too — the heart. This is why stair climbing is great for both cardio and strength training.
But, simply pacing up the steps can be boring or too easy. This is why I am giving you 6 ways to make stair climbing more effective as a workout.
1. Stair Sprints
This is as basic as a stair workout gets.
You will simply be running up the stairs as quickly as you can. Then, walk back down for recovery. As soon as you hit the bottom landing, it’s time to run up again. Since stairs will vary in the total number of steps, use a timer instead to give you a training parameter for how much work you should do.
Go no less than 20 minutes to really work those legs. The key here is to not skip steps. What we want to train here is speed and coordination. This will help you improve footwork, especially for aspiring athletes.
2. Whole Body Stair Workout
Although stair climbing works the legs, we will use the platform or the landing of the stairs to work the upper body.
Run up a flight of stairs. You can choose to skip steps to make it harder. Then, upon reaching a landing, perform an upper-body bodyweight exercise like push-ups. Afterward, run to the next platform and do another upper body exercise again.
For the upper body exercises, go for failure. Even better, aim to push yourself beyond failure by incorporating mechanical drop sets. For example, after going to failure on decline push-ups, go for failure on regular push-ups. Then do knee push-ups after that.
This workout will help you build muscle mass everywhere in just one workout.
And, if you really push yourself enough, you should at least have a high-carb and high-protein meal beforehand. You can opt to buy a mass gainer if you want to have something quick and easy to consume before your workout.
3. Leg Power and Mass Builder
This workout helps you develop explosive power and really adds muscle mass to your legs. And, the rule is simple: skip steps.
You can skip one, two, or three steps. It depends on how long your limbs are or how far you can skip across steps. Do not overestimate your abilities; the last thing you’d want is the workout ending prematurely because you misstepped and suffered an injury.
Skipping steps puts your leg muscles under more strain, therefore, working them harder. The quicker and longer you skip, the more power is developed. This is because you are taking advantage of your muscles’ elasticity and training the speed and force of their contractions.
The longer you take for each step — specifically, the longer you bear your weight on one leg — the more muscle you build. This is because it’s under mechanical tension longer. And, mechanical tension is a primary factor for muscular hypertrophy.
BUT, this workout isn’t the only thing it takes to build bigger legs. You also have to incorporate different exercises, and even proper nutrition, into your program.
4. Timed Workout
Nothing will get your heart pumping more than having to race against time. Make sure you have a timer and any of the two devices: a step counter or calorie counter.
Determine two parameters you want to set for yourself:
How many steps or calories you should burn, and
How much time you are going to give yourself to step or burn that many.
Then, press “start” on the countdown and just go up and down the stairs non-stop until the time runs out. Estimating the time and steps or calories is important to maximize the workout.
For example, if you want to lose body fat, set your workout parameters to increase your heart rate the whole time. This will help you burn more calories. If you’re trying to build mass and are doing stair cardio as a form of active recovery, set the parameters so that you are going at an easy pace.
Active recovery speeds up the muscle-building process. To help with that, you can try using weight gain supplements to bolster your weight gain efforts.
5. Pyramid Runs
This workout involves short bursts of speed that get longer gradually. It’s great for training speed and anaerobic fitness.
You can divide the staircase using markers, or use the landings if it’s a long set of stairs. Run up to the nearest marker, and walk down. Then, run up to the second marker, and walk back down to the base.
If you are familiar with shuttle runs, then this is almost the same. The caveat is, once you reach the top-most marker, you’re not yet done. The next is to do everything in reverse: run to the top-most and down, then second to the top and down, and so on.
This will burn a ton of calories. So, if you can, have a meal high in carbs and protein before the workout. You will need enough fuel to work out and protect your muscle mass from being burned for fuel as well.
6. Skater Steps
They are called skater steps because the movement you’ll be doing mimics the side to side stride of ice skaters.
But, instead of strides, you’ll need to jump laterally. So, make sure you have wide enough steps for the workout. Besides moving alternately from right to left, you will also be skipping steps so you are forced to engage the muscles to produce enough leg drive.
This exercise improves muscular strength and neuromuscular coordination. Therefore, it develops agility and the ability to transfer weight from one leg to the other. Both of which are important skills for success in athletic endeavors.
Plus, it improves ankle, knee, and hip stability to increase balance and proprioception, and also helps avoid sports injuries from happening. Absorbing the impact of each landing also activates the core so you don’t fall over.
Skater steps have a cardio and resistance training element to them. Thus, it is a great leg builder and fat burner.
Staying Safe on the Stairs
First, always plant your entire foot on each step. Make sure every movement is initiated on a solid base, the heel, ball, and toes all planted. This way, you are less likely to trip, especially when starting a skip or jump.
Next, be careful of the nosing of each step (the hanging part). Be aware of these so you do not get your shoe toe caught, causing you to trip or fall over. It’s always best to wear properly fitted shoes no matter what workout you plan to do.
Lastly, use the handrails if you need to. If you are new to stair workouts, use them for support and balance, especially if you are going to push yourself hard.
Final Thoughts
You can get a workout anywhere if you’re creative enough — including the stairs.
Use this often taken-for-granted part of your house, apartment complex, school, or park to achieve your fitness goals. Stair climbing is more challenging, safer on the joints, and even helps you build those leg muscles. Who knew that this simple structure is functional in a bunch of different ways?
So, what are you waiting for? Take a step closer to your fitness goals, and give these workouts a try now!
About the author:
Imad is the founder and content creator at Foodinplay.com. As a former skinny guy who struggled to gain mass, his aim is simple: cut through the jargon and share everything he learned along the way.
The latest model from Under Armor Run, the Flow Velociti SE, follows in the footsteps of the Flow Velociti Wind with its all-in-one cushioning system, which allows you to run for miles. The new Flow Velociti SE running shoe enhances the feeling of light and effortless speed with the absence of sensation in the upper—producing an incredibly balanced experience with several added comfort benefits.
The Evolution Story & What’s New!
When developing the Flow Velociti Wind, the first shoe in the Flow series, which was launched this spring, the Under Armor innovation team focused on a simple idea: developing a shoe that is built for speed and overcomes barriers. The solution was to remove the heaviest part of the shoe – the outsole, without sacrificing durability or traction. The Flow Velociti SE features the same cushioning system that is responsive, grippy, and supportive all in one. The singular-foam compound eliminates the rubber outsole, enabling Under Armour to create an innovative, high-traction running shoe. The Flow Velociti SE is completely a shoe of its own within the Flow family, with new technology in the upper area that offers the runner a different experience.
The new Flow Velociti SE allows you to run with confidence as it provides unparalleled responsiveness, energy return and grippy traction. The Flow Velociti SE introduces a flat knit with mechanical stretch for the upper of the shoe, great breathability where you need it, and structure over the metatarsal for added support and security. The upper of the Flow Velociti SE features a clean, simplistic look that’s one with your foot, with infused woven TPU yarn around the midfoot and heel. The strength of the TPU yarns adds security with minimal weight. This gives the runner a more secure and consistent fit over the shoe’s life — a unique design to UA knit uppers.
UNDER ARMOUR FLOW VELOCITI SE
UNDER ARMOUR FLOW VELOCITI SE
The new balanced Flow Velociti SE gives the runner an absence of sensation while commanding speed. A full knit tongue and added cushioning around the collar and heel ensure premium comfort during any run. It is also digitally connected to MapMyRun, offering real-time, personalized coaching tips to improve form, helping athletes run farther and faster.
The All-In-One Cushioning System
UA Flow disrupts a traditional running shoe design by eliminating the rubber outsole, reducing the 2-3 ounce weight that a traditional running shoe adds on average. UA Flow is the lightest midsole technology in UA’s current running lineup, bringing unparalleled lightweight cushion and long-lasting technology to the run category. The foam has naturally sticky traction, so traditional bulky overlays of the past aren’t needed.
UA Flow came from the minds of our Footwear Innovation Team in Portland, Oregon, who partnered with some of the world’s best material science companies to bring a completely new footwear experience. They focused on how to make it feel like the wind is at your back with every stride, and they concluded to think outside of the box. They eliminated the rubber outsole, all while providing comfort, flexibility and traction with every step.
The development of UA Flow was executed in partnership between Dow and the Under Armour team, including Innovation, Product Design, Biomechanics, Athlete and Consumer Insights groups, and many others – with over fifty people involved in collectively bringing this new technology to fruition. Over 130 elite athletes ran over 11,000 miles during the wear testing process during the UA Flow development process.
An athlete who knows the value of speed (both on the track and the field) is pro wide receiver DK Metcalf, who is featured in the FLOW Velociti SE marketing campaign and recently took to the track this summer during football’s off-season.
DK Metcalf, Pro Wide Receiver
“Running is love-hate. When them lights come on though, I’m not going to let anything stop me. So I’m always working on my speed. No matter how fast I am, I’m always pushing for faster.”- DK Metcalf, Pro Wide Receiver.
There is a precedent for non-running athletes to experience the uniqueness of UA Flow technology. The UA Flow midsole technology made its debut in the basketball category with the launch of Stephen Curry’s signature shoe, the Curry Flow 8, under his new namesake brand. Working with the basketball legend meant the performance team could leverage their insights across all categories and developshoe solutions for athletes in varioussportsindustries.
The Tokyo 2020 Olympics, officially known as the Games of the XXXII Olympiad, an international multi-sport event being held from 23 July to 8 August 2021 in Tokyo, Japan, with some preliminary events that began on 21 July. This edition will be concluded at the Olympic Stadium, Tokyo on 8 August 2021.
Originally scheduled to take place from 24 July to 9 August 2020, the event was postponed to 2021 in March 2020 as a result of the COVID-19 pandemic, the first such instance in the history of the Olympic Games (previous games had been cancelled but not rescheduled). It was being held largely behind closed doors with no public spectators permitted due to the declaration of a state of emergency.
The 2020 Games featured 339 events in 33 sports (50 disciplines), where new competitions were introduced and competitions that once were held but were subsequently removed were re-introduced. New ones include 3×3 basketball, freestyle BMX and mixed-gender team events in a number of existing sports, as well as the return of madison cycling for men and an introduction of the same event for women. Various disciplines were also added to this Games by the host, Japanese Olympic Committee, including baseball and softball, karate, sport climbing, surfing, and skateboarding, the last four of which make their Olympic debuts.
A total of 205 nations and the IOC Refugee Olympic Team took part in the Tokyo 2020 Games.
Below is a recap of the Marathon results over the past 3 editions.
Men’s and Women’s champions from the marathon race:
Men’s Champion – KIPCHOGE Eliud (KEN)
Women’s Champion – JEPCHIRCHIR Peres (KEN)
See below results in text:
Marathon Men Results
World Record:
Eliud Kipchoge (KEN) 2:01:39
Berlin, Germany 16 September 2018Olympic Games Record:
Samuel Kamau WANJIRU (KEN) 2:06:32
Beijing, China 24 August 2008
Tokyo 2020
Rio 2016
London 2012
Games of the XXXII Olympiad
Games of the XXXI Olympiad
Games of the XXX Olympiad
1st
KIPCHOGE Eliud (KEN)
2:08:38
Eliud Kipchoge (KEN)
2:08:44
Stephen Kiprotich (UGA)
2:08:01
2nd
NAGEEYE Abdi (NED)
2:09:58
Feyisa Lilesa (ETH)
2:09:54
Abel Kirui (KEN)
2:08:27
3rd
ABDI Bashir (BEL)
2:10:00
Galen Rupp (USA)
2:10:05
Wilson Kipsang Kiprotich (KEN)
2:09:37
4th
CHERONO Lawrence (KEN)
2:10:02
Ghirmay Ghebreslassie (ERI)
2:11:04
Mebrahtom Keflezighi (USA)
2:11:06
5th
LAMDASSEM Ayad (ESP)
2:10:16
Alphonce Felix Simbu (TAN)
2:11:15
Marilson Dos Santos (BRA)
2:11:10
6th
OSAKO Suguru (JPN)
2:10:41
Jared Ward (USA)
2:11:30
Kentaro Nakamoto (JPN)
2:11:16
7th
SIMBU Alphonce Felix (TAN)
2:11:35
Tadesse Abraham (SUI)
2:11:42
Cuthbert Nyasango (ZIM)
2:12:08
8th
RUPP Galen (USA)
2:11:41
Munyo Solomon Mutai (UGA)
2:11:49
Paulo Roberto Paula (BRA)
2:12:17
9th
EL GOUMRI Othmane (MAR)
2:11:58
Callum Hawkins (GBR)
2:11:52
Henryk Szost (POL)
2:12:28
10th
NAERT Koen (BEL)
2:12:13
Eric Gillis (CAN)
2:12:29
Ruggero Pertile (ITA)
2:12:45
* A total of 76 participants completed the race in Tokyo 2020
Marathon Women Results
World Record:
Brigid Kosgei (KEN) 2:14:04
Chicago, United States 13 October 2019Olympic Games Record:
Tiki GELANA (ETH) 2:23:07
London, Great Britain 5 August 2012
Tokyo 2020
Rio 2016
London 2012
Games of the XXXII Olympiad
Games of the XXXI Olympiad
Games of the XXX Olympiad
1st
JEPCHIRCHIR Peres (KEN)
2:27:20
Jemima Jelagat Sumgong (KEN)
2:24:04
Tiki Gelana (ETH)
2:23:07
2nd
KOSGEI Brigid (KEN)
2:27:36
Eunice Jepkirui Kirwa (BRN)
2:24:13
Priscah Jeptoo (KEN)
2:23:12
3rd
SEIDEL Molly (USA)
2:27:46
Mare Dibaba (ETH)
2:24:30
Tatyana Arkhipova (RUS)
2:23:29
4th
DEREJE Roza (ETH)
2:28:38
Tirfi Tsegaye (ETH)
2:24:47
Mary Jepkosgei Keitany (KEN)
2:23:56
5th
MAZURONAK Volha (BLR)
2:29:06
Olga Mazuryonok (BLR)
2:24:48
Xiaolin Zhu (CHN)
2:24:48
6th
KEJETA Melat Yisak (GER)
2:29:16
Shalane Flanagan (USA)
2:25:26
Jessica Augusto (POR)
2:25:11
7th
CHUMBA Eunice Chebichii (BRN)
2:29:36
Desiree Linden (USA)
2:26:08
Valeria Straneo (ITA)
2:25:27
8th
ICHIYAMA Mao (JPN)
2:30:13
Rose Chelimo (BRN)
2:27:36
Albina Mayorova (RUS)
2:25:38
9th
ELMORE Malindi (CAN)
2:30:59
Amy Cragg (USA)
2:28:25
Shalane Flanagan (USA)
2:25:51
10th
DIVER Sinead (AUS)
2:31:14
Hye-Song Kim (PRK)
2:28:36
Kara Goucher (USA)
2:26:07
* A total of 73 participants completed the race in Tokyo 2020
3 August 2021, KUALA LUMPUR: For the second year running, the Kuala Lumpur Standard Chartered Marathon (KLSCM) will go virtual and will take place between 20 – 28 November 2021. The premier virtual running event in Malaysia is organised by Dirigo Events, with Standard Chartered Bank Malaysia returning as Title Sponsor. The free-to-register Virtual Run (VR) will offer the Full Marathon, Half Marathon, 10km and 5km distance categories and runners from all walks of life from all over the globe are expected to participate.
A Virtual Run is where participants who register for an event can run anywhere within the specified time frame as long as they provide proof of their completed distance through GPS-based running apps or wearables. The inaugural KLSCM VR was held last year when the ongoing pandemic made it impossible to hold mass participation events like the traditional KLSCM marathon. The event was well-received, with over 52,000 registrations comprising local and international runners.
“It’s unfortunate that the pandemic has yet to run its course, so in these trying times, we hope that the staging of our second Virtual Run will give our runners something to look forward to. It is imperative that we remain positive in our outlook and do what we can to stay healthy and keep our immune systems strong during this difficult period,” said Rainer Biemans, Director of Dirigo Events.
KLSCM 2021 VR Launch Group Photo with Runners
“We are keeping registrations free as we are sympathetic to the economic plight that Malaysians are facing during the extended lockdowns, and we want to encourage as many people as possible to participate,” added Rainer.
While no prizes or awards will be presented to the category winners similar to the first VR, a Grand Lucky Draw prize awaits a fortunate winner this year, consisting of an all-expenses-paid trip for two to an international marathon event in Europe.
Standard Chartered Bank Malaysia, who have been title sponsors of the traditional Kuala Lumpur Standard Chartered Marathon since 2009, returns to helm that role for this virtual event. The Bank is eager to encourage people to maintain a healthy lifestyle by participating in the event. Abrar A. Anwar, Managing Director and Chief Executive Officer of Standard Chartered Malaysia said,
“We want to continue facilitating our community’s love for running, and we hope the continued commitment of our sponsorship will encourage runners to maintain a healthy lifestyle – mentally and physically. We encourage runners to go the distance and challenge themselves to unlock new achievements by completing the race virtually and at their convenience.”
The Bank remains steadfast in championing its social responsibility causes, and runners are encouraged to donate to Futuremakers by Standard Chartered, a global initiative that tackles inequality by promoting greater economic inclusion in their markets.
The Organisers have introduced new features to enhance and make the KLSCM 2021 VR more exciting for all participants. The key features are:
1. Grand Lucky Draw Prize
Successful registrants will be running to win a Grand Lucky Draw Prize for an all-expenses-paid trip to an international marathon event in Europe in 2022.
2. Practice Run Challenge
Registered participants will automatically be eligible to take part in this challenge from 4 – 31 October 2021. This Challenge is meant to encourage runners to train consistently towards the actual event. There will be weekly lucky draw prizes while the person with the overall highest distance will receive a prize at the end of the Challenge period. For this Challenge, runners can participate individually or create/join a running group or club.
3. No Tracking Device Limitations
Runners are free to use any GPS-based running app or wearable to record their distance and submit their results either by using screenshots from their device or by uploading their GPX or TCX file from their preferred device onto the KLSCM VR platform.
4. States Challenge (For Malaysian participants only)
To add an extra element of competition and potential bragging rights, runners will also be able to choose a state to represent during the event, with their ranking within their state also recorded.
5. Digital photo frames for social media
Runners will be able to showcase their participation on social media through a variety of digital photo frames from the KLSCM website. The “Finisher” photo frame will only be made available to legitimate finishers.
6. Special commemorative merchandise
To commemorate the VR, exclusively designed official merchandise such as personalised medals, long and short-sleeved event tees, ultralight running jackets and pants, sports towels, face masks and key chains will be available for purchase during the registration period. The official merchandise is also available for all to purchase and is not limited to registered participants only. All apparel merchandise is provided by the Official Apparel sponsor – Compressport.
Registration for the KLSCM 2021 Virtual Run will be open from 3 August to 18 November 2021.
For more information and updates on the KLSCM 2021 Virtual Run, please visit:
As the name implies, endurance sports are athletic activities involving high-intensity exercise performed over a long time interval. It can be long-distance running, swimming, cycling, or a combination of the three. Even boxing, rowing, soccer, and basketball are categorized as endurance sports. Whether you are a beginner or a seasoned veteran considering a new discipline in endurance sports, it is essential to know some important points before embarking on this challenging activity. Here, a few vital points about endurance will be shared to ensure that you reach your pursuit of sports excellence.
1. Set Your Fitness Goals
Training for endurance sports is not all about building up stamina. It also involves developing muscle strength, coordination, and agility. Whether you prefer training with a coach or solo, a training planning platform and analysis for running, cycling, swimming and more can help you identify key physical areas to develop or improve and make you perform better. Your physical form, intensity, and effort can be measured, monitored, and predicted using a coaching or training platform. This way, you have measurable data that can help you set realistic and achievable fitness or athletic goals.
2. Track Your Activity Duration
In a marathon, triathlon, or any other endurance sport, the duration of training can vary with every sport-specific event and the athlete’s fitness level. For example, a novice marathoner who wants to participate in a 10-km race would need to set their target to finish the race within one hour. For the training program, the longest and most intense workout the athlete can do is seven to eight kilometers or a 40 to 45-minute run. The ideal preparation for any event is to have training durations lower than the actual race. Running the full course regularly during your training can jeopardize the recovery time of your muscles until the race day. It can often lead to faster burnout during the race. However, when you alternate your pace and activity duration and set training goals close to the full race duration, you are conditioning your body to be ready to run further and avoid sudden exhaustion.
Coaches would recommend a “taper” period of one to two weeks before the race day. This period is where your training volume gradually lessens to allow for full muscle recovery and make you feel revitalized during the race. Your weekly plan should involve a tempo run (5 to 5.5 km) on the first day, an easy run (2 km) on the second day, and an interval run (4 km) on the third day. The fourth day is a rest day to allow your muscles to recover. Continue on the fifth day with another 5.5-km tempo run and follow it up on the sixth day with a long run (7-8 km). End your training week with a rest day. Your taper week can still follow the same routine, but you have to rest 1-2 days before the race. If you still feel the need for an activity, it’s best to stick with one that requires little physical exertion like golf.
3. Understand Your Metabolic Systems
Aside from planning the development of key muscle groups and the duration of the training, choosing a specific time where your body’s energy reserves are utilized is also vital in endurance sports preparations. Metabolism is how the body utilizes energy to fuel movement, and there are two metabolic systems that our body uses: the aerobic and anaerobic systems.
The aerobic system is the dominant metabolic system used by our body. The process involves the use of oxygen to process glucose from food to form a compound called acetyl coenzyme A (acetyl-CoA), which is then converted to a compound called adenosine triphosphate (ATP) – the molecule used for energy. Since the process involves oxygen, part of your preparation and training should be focused on your lungs, which is vital for inhaling and absorbing oxygen. Cardio exercises help strengthen the heart to improve blood circulation and efficiently deliver oxygen throughout the body.
The anaerobic system is utilized by our bodies to provide short but powerful bursts of energy, which plays a crucial role during final sprints to the finish line. As the system’s name implies, energy is processed in the absence of oxygen. At higher intensities of physical activity, the delivery of oxygen gets insufficient as the muscles twitch faster. Thus, the body resorts to processing additional energy without the need for oxygen to compensate for the heightened activity. Sprint training is an excellent way of conditioning your body to readily utilize the anaerobic metabolic system.
4. Pay Attention to Muscle Strength
As mentioned earlier, platforms, applications, and trainers can help you strategize your fitness goals and programs to target specific muscle groups. Muscle strength is one target area that deserves more focus. It differs from muscle power, which is the force your muscle exerts over time. Muscle strength refers to the maximum force you can exert. It comes in handy during sub-maximal intensity movements that are performed during the sport. Muscle strength development aims to improve performance without affecting body weight.
5. Do Not Neglect Mental Stamina
It’s not just physical stamina that endurance sports athletes need to develop and improve. The power of mental toughness is something that should not be ignored. A strong “mind over matter” resolve can drive athletes to push past their limits by resisting sensations and signals of fatigue, which can prompt the body to slow down or stop.
Mental stamina or toughness can be developed over time, through regular exposure to fatigue during training. It is most effective when applied to the specific event you will be competing in. It doesn’t make sense to develop mental stamina for an 800-m race if you are a marathoner.
6. Maintain Good Hydration Practice
Athletes are widely aware of the essential role of proper hydration in endurance sports. These activities require high-intensity exercises that can push your body to sweat a lot and lower your electrolyte levels. The danger of dehydration is real not just in endurance sports but in any activity involving profuse sweating. Before the exercise or competition, athletes need to have enough fluid reserves and normal electrolyte levels. Often, drinking a few glasses of water and consuming fruits and vegetables with high water content 8-12 hours before exercise or competition is sufficient.
Too much water before an athletic event is not advised due to possible dilution of sodium during urination, increasing the risk of hyponatremia. Hydration should continue during exercise, especially if it lasts more than 60 minutes. Ideally, athletes should drink 90 to 240 ml of a 6-8% carbohydrate-electrolyte beverage every 10 to 20 minutes. After exercise, make sure to replenish the rest of the lost electrolyte. Coaches and trainers recommend taking 600 to 720 ml of fluid for every pound of body weight lost during the exercise.
The competition in endurance sports can be stiff. Also, the training that athletes undergo is physically and mentally demanding. Nevertheless, with the right training plan, information, and aid from technology, athletes can achieve excellent performance and personal records. So don’t just train hard; train smart as well.
Designed to dispel the notion that athletes must choose between cushioned support and lightweight speed, the Rincon 3 empowers runners to have it all.
(GOLETA, Calif.), July 15, 2021 – HOKA ONE ONE®, a division of Deckers Brands (NYSE: DECK), announces the upcoming launch of the Rincon 3, an update to the running shoe that set a new standard in lightweight-yet-cushioned construction.
All & Nothing
Built to deliver all the performance and none of the weight, the Rincon 3 is impossibly light yet unquestionably HOKA. Featuring well over 20 millimetres of plush cushioning underfoot and weighing in at 6.2 oz for the women’s style and 7.4 oz for the men’s style, the new Rincon 3 has one of the best weight-to-cushion ratios on the market.
“Too often, runners picking out shoes are faced with a choice between supportive cushion and lightweight speed. The Rincon 3 asks: why not both?” said Gretchen Weimer, Vice President of Product at HOKA ONE ONE. “It is designed with cushion and support for day-in, day-out training, while remaining light enough to power a personal best on race day. Its ample cushion and smooth ride make it an unmistakably HOKA creation, while its remarkably light construction empowers runners to have it all in a single pair of shoes.”
The Rincon 3 features slight refinements over the previous iteration, including a redesigned upper with an asymmetrical tongue, a thinner pull tab, and a vented-mesh upper for ultimate breathability. The extra light compression-molded EVA foam midsole sports aggressive cutouts and enhanced rubber coverage on the outsole for improved durability, while an early stage Meta-Rocker is designed to provide a smooth ride through each step. At just S$189 / RM509, it is a lower-priced access point to the HOKA experience for athletes of all speeds. A true best-of-both-worlds product, the Rincon 3 provides plush cushioning that won’t weigh you down.
It is available for purchase at hokaoneone.com and at HOKA retailers worldwide at S$189 and RM509. For the full list of authorised HOKA retailer stores, you can visit HOKA social media pages: – Singapore Facebook / Instagram: @hokaoneonesg / @hokaoneone_sg – Malaysia Facebook / Instagram: @hokaoneonemalaysia / @hokaoneone_my
When you’re on your way to building muscle and getting stronger, nothing can be more frustrating than a plateau. The following will explore some expert tips on what to do and what not to do if you want to keep growing.
Do Have Rest Days
Your body needs time to build new muscle and repair any damages that occurred during your last lifting session. Be sure to take days off your workout.
Don’t Do Exclusively Isolating Moves
Yes, exercises that focus on one isolated part of the body are fine to incorporate, but you should be focusing on exercises that work multiple joints and muscles at the same time. If you want to gain muscle more quickly, working multiple muscles at once is a must.
Do Eat Enough Protein
If you’re not getting enough protein, there will come the point when all the working out you do isn’t producing any results. Protein is what your body uses to build new muscle; it’s also what your body uses for a lot of other crucial bodily processes. This means that almost always, your body’s store of protein is being used up, which means you need to be adding as much as you can back into the body.
Typically, a good aim is to manage one gram of protein for every pound of bodyweight you have. This means a 170-pound person should be consuming about 170 grams of protein a day. When you start thinking about how much protein is standard foods, it becomes clear you need to be eating a lot. It’s a pretty hard thing to pull off, which is why people often combine food with a supplement for muscle growth. To give you an idea of protein levels in foods, consider the following:
100gm of egg whites = 11gm of protein
100gm of chicken = 31 gm of protein
100gm of fish = 22gm of protein
100gm of almonds = 21gm of protein
100gm of lentils = 9gm of protein
Don’t Eat The Wrong Protein
In addition to being sure that you’re getting enough protein, you also want to be sure that you’re getting the right kinds of protein. First and foremost, there are foods that are fine for you in smaller quantities that get sketchy really fast when you’re eating such large amounts of them. Take the fish mentioned above. If it is becoming a part of your regular habits to eat large quantities of fish, you need to start paying attention to mercury levels which can have devastating effects on your body. It’s not recommended to have more than two servings of fish a week for this reason.
Other proteins to look out for in high quantities include chickpeas, tofu and other soy products. The vast majority of the world’s soy is genetically modified. In smaller quantities, most people aren’t bothered by this; in large quantities, it can become a massive problem. Phytoestrogens are present in genetically modified foods, and when consumed, phytoestrogens bind to estrogen receptors in the body resulting in hormonal imbalances. Hormones affect your motivation, mood, weight, appetite, energy levels, and sleep quality. All of these, in turn, impact your ability to work out and, therefore, gain muscle.
Moreover, peanuts and peanut butter are a common favourite and super high in protein, meaning this particular food needs a little more examination. Peanuts inhibit mineral absorption, which is a massive problem if you’re eating a lot of them. Peanuts also have an extremely high risk of mould contamination compared to other foods. Aflatoxins are a family of toxins that the fungi that grow on peanuts produce; basically, they’re a type of mould that covers peanut plants and are carcinogenic (they lead to liver cancer). To make things a bit scarier, they are not killed off when peanuts are processed or roasted (even when peanuts are turned into peanut butter), and they are abundant and thriving all over peanut root systems. When you’re eating peanuts or peanut products, you have a good chance of eating mould at the same time, and when you’re eating a large quantity, this can become a major problem.
Do Train heavy
If you’re looking to gain muscle, train on the heavier side of your comfort level. You want to be working with a weight that you can do around five reps in good form with. If you can do ten to fifteen reps, it’s time to add more weight.
The above information should have hopefully pointed out a few areas where you could improve your workouts and dietary habits with muscle growth in mind. It is crucial that you practise good form when lifting weights as this will prevent injury.
Runners usually score relatively high on most tests that have to do with good health. However, some recent studies have revealed that they are susceptible to tooth decay and cavities. Several triathletes have revealed that higher endurance training increases the risks of enamel damage and bad teeth in runners. As a matter of fact, most dentists can tell if a person is a runner from the moment they open their mouth.
This is why it is essential to schedule several appointments with your dentist to look for early signs of tooth decay or worn-down enamel as a runner. Regular appointments with your dentist will help ensure that you can quickly notice and take care of minor problems before they evolve into much more damaging issues. You can check out Rincon Dentistry to see their services and other options that help you with your teeth problem.
Why do your teeth hurt while running?
Tooth pain while running could be a sign of enamel erosion or exposure to the underlying dentin. This causes increased sensitivity to wind and cold drinks while you run.
Thankfully, dental clinics like the North Bramalea Dental are dedicated to helping runners manage their dental health and deal with such issues. There, you can get the comprehensive dental services and checkups you require to ensure that your dental health is at its peak.
What are the factors that lead to bad dental health in runners?
According to research results, several factors can cause poor oral health among runners. Some of them include:
1. Heavy consumption of sports drinks
Sports drinks usually serve as a source of energy and hydration for runners after strenuous workouts. Still, they have also been found to soften dentin, increase sensitivity and make teeth more susceptible to decay.
Drinking more water and less acidic beverages is always advisable because it reduces the risk of teeth damage.
2. Mouth breathing
Being a mouth breather means that your mouth would get dry more often. When there is less spit in your mouth, you are more prone to cavities because saliva washes debris away from the mouth and helps to neutralize excess acids from food. Thus, the absence of saliva makes the mouth become a habitable environment for decay-causing bacteria.
Thankfully, this risk can be reduced by drinking more water and focusing on breathing through the nose.
3. Excessive consumption of sugar
Some runners consume sugary gels and chewable to keep up their glucose levels during exercise. These sugary products also feed the bacteria that live in the mouth. While these bacteria dine, they produce acids that eat away at the teeth’ protective enamel. This can be prevented by drinking and washing your mouth with water immediately after the sugar ingestion.
4. Damaging Existing Dental Work
If you’ve had some dental work, protein bars in the past, sticky/crunchy chews can damage fillings and crowns because the cement holding them in place is a lot softer than the natural tooth and bone skeleton.
Runners would need to be careful with foods like this. It is advisable to consume softer natural foods that are healthier and safer for their stomach and teeth.
5. Using Teeth as Tools
While running, it is easy for runners to open snacks and power bars using their teeth, and this is a common factor that causes tooth fractures. Instead, it would be better to put snacks in easy to open bags that would not require the use of teeth so as not to risk damage to the teeth.
6. Teeth Grinding
Very active runners have been known to clench and grind their teeth together during challenging speed sessions. Over some time, this activity wears down the enamel and causes the temporomandibular joint disorder.
Dentists often create mouth guards to help with this condition, although runners don’t usually wear them when running for the sake of convenience. Runners can make a conscious effort to cope with this by relaxing their faces and shoulders to avoid tension. Staying relaxed can also help them run faster.
Wearing a nightguard to bed can help reduce the risk of wear on your teeth and also helps you wake up feeling refreshed.
7. Poor dental hygiene
Some runners often forget to include oral hygiene in their workouts. It is essential because of all the teeth damaging activities they may have engaged in during their runs, like consuming high sugar drinks and foods. The importance of brushing teeth after a run cannot be overemphasized. It is equally important to take care of your teeth and body at all times.
Conclusion
Being susceptible to poor dental health, runners must pay close attention to their teeth and ensure that they give them as much care as they give the rest of their bodies. The tips in this article will be of immense value to you.
Tennis shoes are an essential piece of equipment for each player, similar to choosing a tennis racket, and it pays to spend wisely to guard your feet and avoid damage. However, there are more considerations when looking for the right shoe, such as comfort, durability, and cost, to mention a few, making getting the best footwear difficult. But, what will you do if your supposedly expensive tennis shoes are torn out after just a few months of use?
Collecting sneakers has been more popular than ever, but that doesn’t change the fact that it can be a costly habit, particularly considering the ridiculous resale prices specific sneakers command on the internet. Nowadays, you won’t have to spend much money to have a good pair of tennis shoes, despite what many players and marketers will say. If you’re on a limited budget, there are plenty of cheap tennis shoes that you can choose from.
Here’s a list of great pairs that I found.
New Balance
New Balance has a wonderful design, a variety of colors, and is also suitable for heavier footwear players. Also, if you’re seeking something different and don’t want to wear what everyone else is wearing, these are the best tennis shoes. Many users say it’s stiff and should get a size or half-size up, yet it has the best customer rating on Amazon, which isn’t bad for cheap tennis shoes.
Adidas Adizero Club
These low-cost court shoes are well-known for their snug fit. The upper arch section is supposed to seem like a sock. The sock-like part ensures that your feet are never in any discomfort, even in the most extreme conditions. In terms of cost, you’ll just have to spend roughly $60 to buy some nice affordable tennis shoes.
ASICS Gel-Game 6
It’s incredible how these sneakers are just under 70 dollars. ASICS Gel-Game 6 is honestly at a reasonable price for its quality.
Gel-cushioning is a trademark of Asics, and Gel-Game 6 among tennis players is because of that. Since it has Gel-cushioning, it provides a comfortable fit by providing well-balanced cushioning to the toe, arch, and heel. For further stability, the uppers of Asics tennis shoes are made entirely of synthetic materials. Airflow is improved through vents in the toe area of the shoes. Aside from that, the design is rather appealing. So it’s safe to assume that anyone can wear these shoes casually as well as for tennis.
The Nike Men’s Court Lite
We all know how Nike is famous because of its quality. What’s great about this pair is that they are inexpensive, making them excellent for people on a budget and beginners or infrequent players who do not want to spend a lot of money on tennis shoes.
The dynamic fit technology forms a glove-like fit around the midfoot and arch, providing comfort and protection in important areas. The midsole also has a soft, light cushion, which adds to the overall comfort of these shoes.
As you can see, there are various cheap men’s and women’s tennis shoes on the market that also have essential features to keep your feet comfortable and secured. This guide should have helped you find your next pair of shoes, or at the absolute least, sent you in the right direction. Best of luck in your next game!