It’s not surprising to know how athletes face possible risks in experiencing injuries and bruises when they play sports. This is reasonably expected and some sports offer higher risk than others. Some extreme sports would expose them to incurring injuries that may detriment their body’s abilities and performance. Injuries shouldn’t be taken for granted as they can compound in the long run, making them more challenging to treat.

Therefore, athletes living in different countries or states must seek treatment right away so unfavorable circumstances can be prevented. Investing in physical therapy is believed to offer many benefits which allow you to continue playing the sports you love and maintain your body and health at its prime condition.

As an essential component for your life as an athlete, maximize the following benefits of physical therapy:

1. Can Make The Time To Recover From Injuries Faster

Athletes often suffer injuries in sports and physical therapy offers them a chance to recover more quickly, preventing their condition from possibly worsening. An athlete can benefit from a physical therapist’s guidance in exercises that’ll reduce pain and increase blood circulation so their bodies can heal faster. While rehabilitation, you can also regain your muscle strength so you can come back to playing the sports without much worry about rebuilding muscles.

With physical therapy offered by therapy experts in your local area like Fit Club Williamsburg, you won’t have to be on the sideline as you can finally start back playing on the field in no time.

Experienced physical therapists have the proper knowledge and training to support you to do activities that can reoxygenate the injured areas of your body once again. This will lead to faster recovery. Although recuperating at home might be a temporary solution, physical therapy encourages and promote the need for strength training in a gradual accelerated manner so you can normally play soon. 

2. May Protect Athletes From Injuries

No athlete is exempted from having potential injuries while they play any sport. Even if you haven’t experienced it yet, you can’t eliminate the risk completely. Whatever physically demanding endurance sport you do, it involves some sort of risk. Therefore, it’s essential to undergo preventive measures. One of which is to receive physical therapy treatments.

When you do such treatments prior to injuries, your body can be protected better against various injuries. You’ll experience an injury risk assessment conducted by your therapist. This will involve stretches and activities that’ll reduce the chances of getting a serious injury.

You can also request exercises and stretching that are unique to your sport to further help steer clear of injuries. Since they’re experienced and knowledgeable therapists, they know which muscle groups need to be worked on and strengthened according to your sports specialization.

3. Can Improve Athletic Performance

Some sports require intense energy and performance. To perform well, your body is said to need to work hard which may lead to tremendous amounts of stress. It’d be helpful to know methods to make your body perform at a maximum point without generating so much stress and pressure on your physique.

Physical therapists can take care of this particular concern. By carefully observing your movements, they can tell how your movements are beneficial or detrimental to the activity you’re engaging in.

At first glance, you may feel that your movements don’t impact your body’s health, but they may actually do. During the observation stages, therapists can discuss with you the potential threats your body can experience when you continue moving the same way.

It may not seem like an injury at the moment, but over time, a given movement can gradually wear down an area of the body, eventually ending in an injury. Your therapist can save you from that. They’ll offer solutions to any problems that they observe of your movement, thus reducing the possibility of you injuring yourself in the future.

4. Possibly Aids In Recovering From Surgeries

Physical therapy works very well for athletes who have received minor to major surgeries. In the same vein, physical therapy can make your recovery following surgery as smooth and successful as possible. An individualized physical therapy plan is believed to be the best approach for helping the surgically addressed structures heal and become strong again after the operation. Although you indeed need time to recuperate, physical therapy may effectively expedite your recovery time fully.

5. Can Help Make Athletes Do Cross-Training Exercises Possible

Some athletes, for example, only practice one sport and dedicate all their offseason workouts to building the muscles they need. You’ll, however, have some muscles that are extremely strong and others that are very weak if you fail to train all your body’s muscle groups.

Muscle groups with disparate strengths are believed to be more likely to incur strains or sprains. Physical therapy can work on your body to generate and activate your muscles to perform cross-training exercises better. This will result in more proportionate developed muscles that are ready to tackle any physical activity or sport.

Conclusion

Athletes can benefit from physical therapy in many ways and the ones mentioned above are just some of them. As an active athlete, you’ll want to improve your athletic performance while taking good care of your body, so you should consider all of the benefits physical therapy offers.

Eating less food, but healthier food can help you lose weight. Eating less does not mean going hungry or depriving yourself of nourishment, it simply means choosing high-quality food over junk food as often as possible. It doesn’t take too much to do that, but it will make your body feel better in the long run. Eating less means you will be getting fewer calories-which is usually the issue with weight gain and by eating a variety of healthy foods, you are giving your body nutrients that it needs to function. Read this article to find out some new ways to eat less, but healthy!

1) Watch your portions!

It is not only important to watch what you eat, but also how much you eat too. If you eat too much, your body will store the extra food as fat because it does not know when the next meal is coming. Nowadays, people often underestimate portion sizes and over-eat without realizing it. According to a study that has been done on Dr Nowzaradan 1200 calorie diet plan, reducing calories leads to a reduction in the hunger hormone, which means you will feel more satisfied eating less food. All of this means that you don’t have to give up on your favorite food, just reduce it a little bit.

2) Drink more water!

Drinking a lot of water is necessary for the body to function properly. Water helps you lose weight because it makes you feel full, so you will eat less. It also flushes out toxins in your system and keeps your kidneys working well. Also, water is the best drink for cleaning out your system and making you feel refreshed. You can also add some lemon or cucumber slices to make yourself a delicious, healthy, low-calorie drink!

3) Don’t skip breakfast!

Many people want to lose weight by skipping their morning meals, but that’s not a smart thing to do. Your metabolism is at its lowest in the morning because you haven’t eaten all night, so starting your day with a healthy breakfast will boost it back up and give you energy for the day. Eating breakfast will also make you eat less throughout the day, which means that you will be eating fewer calories than if you skip your meal. It is also important to eat healthy food for breakfast like fruit and whole-grain cereal which will give you enough energy to make it through your day.

4) Watch out for hidden sugar

Did you know that there is sugar in almost everything these days? Not only does it taste good, but food manufacturers add extra sugar to their products in order to make them tastier. Sugar causes a spike in insulin levels in your system, which means that your body will store fat instead of burning it. This happens because your insulin levels drop when you burn up the sugar, and this causes you to feel hungry again. Sugar also makes your cravings for more food go higher than they would if you had eaten a healthy meal, so eating small amounts of sugar at a time can help keep your calorie intake down.

5) Eat more proteins!

Eating protein-rich foods like meat, fish and eggs will make you feel full for longer than carbohydrates or fat. This is because it takes your body more time to digest protein than carbohydrate or fat, which means that it takes longer to get hungry again after you have eaten a meal. The recommended daily intake for protein is 50 grams per day for a person who weighs 160 pounds, so you should eat more proteins to reach this recommended amount. You can find protein-rich recipes online on websites like Kathy’s Vegan Kitchen, so you can definitely have more variants to choose from.

6) Get more sleep!

Studies show that people who have a good night’s sleep tend to have a healthier body weight compared to those who don’t sleep well or enough.  One reason for this is because when you sleep, your body releases a growth hormone that helps build up muscles, burn fat, and repair damaged cells. Also, another study has shown that people who don’t get enough sleep tend to eat more in the daytime than those who do. This means that if you want to lose weight by eating less, you need to get more than 6 hours of sleep every night.

It’s not easy to give up your favorite food, but it is possible. By eating less, but healthy you will be giving your body the nutrients that it needs and feeling fuller for longer periods of time. All in all, there are many ways to eat less without sacrificing flavor or quality: watch portions more carefully, drink lots of water, don’t skip breakfast, and beware of hidden sugars like those found in low-fat products (or any product). This blog post has been a helpful guide on how eating less can help you lose weight.

Watching what you eat is one of the keys to healthy living. Keeping your diet healthy is not enough. You also need to make sure that you are taking the right proportions of healthy food regularly. Unregulated eating, even if the food is nutritious, can lead to nutritional imbalance. Eating without moderation is not an ideal way of getting healthy. Read on to know some tips on how to improve your diet and reap the health benefits that you need.

Have A Healthy Diet Transition

Changing your diet can be challenging if you make drastic adjustments. Instead, make the changes gradual and innovative to make your transition to a healthy diet more enjoyable. Health enthusiasts from www.healthyland.co recommend trying out recipes that detoxify or burn fat. There are plenty of resources on the internet, including canned chicken recipes, that provide excellent tips to improve your diet and health. For those who are watching their weight, there are plenty of tips on how to manage calorie intake and recipes for low-calorie meals you can enjoy daily.

Those who need balanced nutrition and nourishment can enjoy various recipes and meals that make mealtimes engaging and healthy. Even those with dietary restrictions and food allergies can enjoy meals and snacks guilt-free without worrying about what they take in. Planning the transition to a healthy diet can make your adjustment smoother and more engaging.

Incorporate Mindfulness Into Your Diet

Another easy way of improving your diet to become healthier is to be mindful when eating. Enjoy the food you eat but always keep your eating in moderation. Take time to fully enjoy what you are eating by savoring the flavors and tastes of each food you have on your plate. Not only do you appreciate your food more, but you also become more conscious of the portions of the food you eat. When you eat slowly and deliberately, you are more aware of the amount of food you are consuming, as opposed to eating quickly without minding what you eat, which is prone to overeating and calorie dumping.

Regulate Your Calorie Intake

One thing that makes your diet adjustment tricky to implement is you become too particular about your calorie intake. Note that you need calories as fuel for your body’s activities, so you still need to eat and drink. You only need to be watchful of how many calories you need for the activities you will be doing for the day. If you have high-intensity workouts planned later in the day, you have to store enough calories to give you the energy you need to complete the workout. Do not deprive yourself of calories too much because you will also feel sluggish and get easily tired if you do not have a ready source of energy.

The body does not automatically use the fats stored in your body as an energy source if you are low on calories unless you are doing moderate to intense physical exercise. For your daily activities, you need readily available calories to keep you energized. Thus, consult a fitness coach, a dietitian, a nutritionist, or any health professional who can assess your daily calorie and nutrition needs.   

Food is our primary source of nourishment and nutrition, so improving our diet is a fast and effective way of improving our health. A healthy dieting strategy does not need to be restrictive. It just requires regular monitoring and commitment. Incorporating healthy eating habits can make a nutritious diet part of your lifestyle. In return, you will gain a healthy life and reduce the risk of developing many diseases.

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.

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:

1. How many steps or calories you should burn, and
2. 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.