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.

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.

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!

Urinary incontinence may be defined as the involuntary loss of urine either due to external forces or certain medical conditions. Stress incontinence, which is more prevalent with women, results from the physical movement of your body during activities like laughing, coughing, and sneezing. Some of the health-related conditions that might cause incontinence include Parkinson’s disease, spinal injury, and brain tumors.

In most cases, this problem is either due to highly diuretic foods or an easily treatable condition. In such situations, all you need to do is follow a specialist’s instructions, and you’re good to go. However, there are also cases where incontinence can be quite persistent.

If this describes your condition, then you already know that it can be somewhat difficult to prevent it, but that’s not to say there are no precautionary measures that you can consider.

In fact, there are many ways to ensure that you go about your daily activities, such as running and other extreme exercises, without worrying about any urine leakages. For instance, special incontinence underwear has been developed to help absorb any involuntary urine leaking out of one’s urinary tract.

Before we dive into the nits and grits of this article’s subject, let’s have a look at some of the risk factors associated with incontinence.

Risk factors of incontinence

Inasmuch as anyone can be a victim of incontinence, there are some factors that increase the risk of developing this condition. They range from the daily diet to your overall health and lifestyle.

• Gender

According to statistics, the prevalence of incontinence in the female population is relatively high as compared to males. The normal female anatomy, pregnancy, childbirth, and menopause are some of the factors that contribute to stress incontinence in particular. (1)

• Age

It’s worth noting that your organs age with time. As such, it reaches a point where your bladder no longer has the strength to hold too much urine, which can lead to incontinence.

• Weight

The more weight you pack, the higher the risks of incontinence. The extra fat in your body increases pressure on your bladder, which may ultimately allow urine to leak.

• Family history

Genetics plays a role in this condition as well, especially in the case of urge incontinence. If one of your close relatives has this issue, then you run the risk of developing it at an early age.

How to deal with incontinence as a runner

Running helps you become more active and offers an escape from your daily environment. However, bladder control issues have made this refreshing activity quite stressful and unbearable for many people. Dealing with urine leakages rather than focusing on physical exercises can be frustrating.

Based on the prevalence statistics discussed earlier, it would be wise for both professional and non-professional athletes to take the necessary precautions before the situation becomes persistent.

1. Strengthen your pelvic floor

Your pelvic floor muscles are very important when it comes to controlling the floor of urine. This is the part of the body you normally call upon whenever you want to stop the flow of urine mid-stream. As such, it goes without saying that strengthening these muscles will have a significant impact on the issue at hand.

Are you familiar with Kegel exercises? These are done specifically to strengthen the pelvic floor muscles and ensure that you have control over your bladder. Kegel exercise can also help prevent the involuntary passing of gas or improve one’s sex life. (2)

Adding a few minutes, preferably five to ten minutes, of these exercises into your routine can go a long way in improving your condition. You can either sit upright or lie down on your back then ensure that your muscles are relaxed. Exhale while tightening your pelvic floor and relax the muscles again when inhaling. Repeat the same process for a few minutes every day.

2. Try bladder training

Some people experience urine leaks even when their bladder is moderately full. If you have the same issue when running, then your bladder might be quite weak. As such, one of the best options you could try is bladder training. As the name suggests, it’s all about exercising your bladder and strengthening it to a point where it can hold more urine at a time.

So, where should you start? Well, your first step is to avoid emptying your bladder regularly. Try holding your urine for as long as possible despite the urge to release it. For instance, if you’re used to emptying the system five times a day, you can reduce it to two or three visits to the bathroom.

Another way of training your bladder is to take in more liquid per day. As you increase the number of drinks—healthy ones for that matter—you take in, your urine also increases, hence filling your bladder a lot quicker. Try to combine the two if you can handle it. However, be careful not to cause more complications in the process.

3. Evaluate your pre-run fuel

Solid foods may not seem like much of a trigger for the bladder, but they actually play a significant role. There are certain foods that can irritate your system and increase the likelihood of unintentional urine flow while running. So, how can you avoid such issues?

First, you need to find the best runner’s diet that works for you. Eggs, edamame, and sweet potatoes are some of the things you should consider consuming. Avoid as much as possible any food that contains a lot of caffeine, carbonation, or artificial sweeteners. Spicy and acidic food should also be scrapped off your menu.  

4. Focus on your breathing

As mentioned earlier, one of the best solutions is to try Kegel exercises. This pelvic floor training works best when coupled up with breathing. Apart from the normal inhale-exhale process required for any Kegel exercise, you might want to coordinate your breathing process to match the contractions.

When you feel you’ve mastered all the basics, you can start trying them while on the move. Control your breathing while running and make sure the inhale-exhale process matches the contraction and relaxation of your pelvic floor. In the long run, you’ll be able to prevent the involuntary flow of urine.

5. Invest in quality clothing and footwear

Sometimes all the training you put in practice to strengthen your pelvic floor might not be effective. If you’re in such a situation and your incontinence issue is persistent, then the best option is to find comfortable clothes and footwear.

For one, you can invest in special incontinence underwear, which can absorb the urine every time there is a leakage. This ensures that you continue feeling comfortable as you do your daily runs and exercises. Another issue that many people don’t consider is footwear. What you might not know is that the quality of your shoes may have an impact on your pelvic floor.

Also, if your shoe collection is full of high heels, then that’s another problem that needs solving. Remember, the more time you spend on high-heeled shoes, the higher the chances of having your pelvic floor squeezed.

Your overall body may end up assuming this position even after you’ve taken off the high heels, and that might be an issue during your running sessions. The solution, therefore, is to transition gradually to flatter shoes and avoid high-heeled ones as much as possible.

6. Visit a specialist

Running while dealing with pelvic floor-related issues isn’t recommended because these movements contribute to the leaking of urine. However, that’s not to say you should end your career as an athlete when these problems arise. You can start by trying the tips discussed above, but if there’re no changes, then it might be time to consult an expert.

It’s always a good idea to seek the help of a female physiotherapist if you’re a woman, and vice versa. Gender might not seem like a huge issue in such situations, but it actually gives you the courage and freedom to explain everything. An open and honest talk makes it easier for the specialist to narrow down your problem and advise accordingly. Pelvic floor dysfunction may come in different forms depending on your health status and genetic structure. It’s important to understand the root cause of your problem for you to treat it effectively, and that’s where a health physiotherapist comes into play.

Conclusion

Runner incontinence is an issue that can affect almost anyone, but there are some risk factors that have skewed its prevalence according to statistics; they include age, weight, and gender. If you’re already a victim of this bladder dysfunction, there are some steps that you could take to avoid any embarrassment during your running sessions.

For one, you should consider strengthening your pelvic floor through Kegel exercises. While at it, focus on your breathing patterns and the contractions of the pelvic floor muscles.

Also, remember that whatever you take in before running may have an impact on your bladder. Therefore, be careful with the diet you choose before and after your daily exercise. It might also be a good idea to visit a specialist and get their advice regarding your situation before moving on to other options.

References

1. “Urinary Incontinence”, Source: https://www.mayoclinic.org/diseases-conditions/urinary-incontinence/symptoms-causes/syc-20352808
2. “Kegel Exercises”, Source: https://www.healthline.com/health/kegel-exercises

Do you aspire to become a personal fitness trainer? Many people are increasingly obtaining their online personal trainer certificate to support those becoming conscious about their health needs, and fitness training is one way of achieving this. There is no single personal trainer certification that can be viewed as the best. However, various elements can resonate with different people. Read on to learn everything you want to know about how to become a personal fitness trainer.

Choose Area of Specialization

You must choose your career pathway or area of specialization that suits your skills sets. You also need to select something that suits your professional goals and personal interests. Additionally, you need to outline how you want to obtain your certification. You can work as a group or consider individualized training. Once you choose your career path, decide on the course that makes sense to you. Make sure that you choose a certification course that satisfies your needs.

Accreditation

Accreditation is a very important aspect of a personal trainer certification since it sets the stage for authority and trust. Without accreditation, the clients may lose credibility about the certification offered which can compromise the element of quality. The customers may also fail to understand if the online trainer meets the education standards to ensure safety and success. Online trainers need to be equipped with the right knowledge so that they can deal with different issues like communication and injury prevention.

How to Become Certified to Become a Personal Trainer?

If you want to pursue a career in personal fitness training, there are certain criteria that you should meet. First and foremost, you must go through certificate guidance and check if you meet all the requirements. You must be above 18 years old, have a high school diploma, or have Emergency Cardiac Care (CPR). However, these requirements vary according to certification requirements. Once you fulfill the requirements, you can go on to register for the exam, do some studies and begin your career.

How Much Does it Cost to Get Certification?

Depending on the personal fitness training course that you pursue, the costs vary as a result of several reasons. The range that you can expect to pay for your certification is between $400 and $799. The price includes the test and the study materials. You need to look at the popularity of the course first to make an informed decision. It defies logic to try to go against the grain and do something that will only prove later to be beyond your comprehension when you have already wasted your money.

When you register for your preferred personal fitness training course, you must read the study material to ensure that you pass the course. You must also know the time that you expect to take to go through all the materials before you are ready for the exam. The exam questions usually come in multiple-choice. All the same, you should focus on the primary purpose of education and gain insight into something that you should earn. When you accomplish your course, you may need to look at other elements like career opportunities and the average income that you can get. It is vital to show a high degree of commitment if you want to succeed in your personal training certification program.  

Program Duration

The time it takes to complete a particular certification course depends on different requirements. For fitness mentors, it may take about one to two months of self-paced learning. These self-paced courses significantly differ depending on the amount of knowledge required in each course. Some courses are rich in knowledge, and they will require greater investment in time and resources.

How long is personal training certification good for?

When you obtain a personal training certification, it remains good for life depending on how you keep pace with the continuing education requirements. Personal trainer certification companies have different requirements for their trainers. As a general rule, each certification should be renewed every two years. To achieve this, you need to undertake continuing education courses to ensure that your certification remains valid.

As you can observe, there are different types of online personal trainer certification. Each program is unique some focus on different niches. Other providers assume that you already have the training experience and you just want to add something to your digital purse. Some certification courses bypass business fundamentals, so the choice is subjective depending on what you want to achieve. When you define your needs, you can look for a personal training certification course that works best for you. 

If your dad is new to the idea of a smartwatch or doesn’t want a device that costs a fortune, then finding a dad-friendly, budget option is probably the best idea. To help you get started, we have found a number of great options for you to check out! For a full review you might want to check out the top smartwatches under $50 on superwatches.com.

TicWatch E2

If your dad wants something that looks on-trend but that comes with a lower price tag, then the TicWatch E2 is a great choice! It’s a WearOS device that is compatible with all smartphones and comes with two-day battery life! The watch offers a range of great fitness tracking and has in-built GPS for accurate tracking. Plus, it has an IP67 rating so that your dad can head off for a swim in water up to 1m deep for an hour at a time! The watch comes in black and has a comfortable strap and stylish casing. The screen is full color, and it is easy to navigate, meaning that your dad will be able to access everything he needs with ease.

Garmin Forerunner 30

If your dad likes to run and takes his exercise seriously, then you may be worried that you won’t be able to find a budget device that can meet his needs. However, the Garmin Forerunner 30 is a game-changer. Run with GarminOS and compatible with both Apple and Android phones, this watch will give him the tracking capabilities he needs.

The square watch face provides a range of easy-to-understand data, and the clear screen will impress him with every use. The design may not be earth-shattering, but it offers reliability and quality that is synonyms with the Garmin brand.

Amazfit Bip

If your dad has been eying up an Apple Watch, but you can’t afford to stretch that far then an Amazfit Bip will impress him as much but cost you far less! At first glance, it looks just like an Apple Watch and what’s even better is that the battery lasts for a huge 45 days!

It is a bit light on features, but you can track your cycling, running, or walking efforts, and there is a heart rate monitor that will help your dad keep an eye on how his ticker is performing night and day. Plus, the companion app for your dad’s smartphone is easy to use and gives more useful data insights.

Letsfit Smartwatch

If your budget is very low and you are worried you won’t be able to get your dad a watch that he deserves, then the Letsfit Smartwatch is a game changer! It is low in price but not low in features and even offers a heart rate monitor and phone notifications direct to your wrist.

It isn’t always accurate when tracking exercise, but if your dad is more of a casual fitness fan, then this won’t cause any real problems. However, there is no GPS built into the watch, so he will have to take his phone if he wants to track where he has been.

Picking the Right Watch for Your Dad

When it comes to deciding which of these amazing budget watches to buy for your dad, then take the time to work out what his interests are and any fitness goals he has so that you can choose a watch that works for him. The good news that no matter which one you pick, your budget and his needs will be met every time!

Whether or not you’re training for an upcoming marathon event, eating the right things is a vital part of running. When you eat the right foods, you strengthen your immune system, keep your muscles healthy, make your body recover, and increase your energy. Food intake must be synchronized with your running schedule. Having a good meal a few hours before you run ensures that your body has time to digest the nutrients it needs for optimal performance.

After a training session, the direct effect of eating is to optimize recovery, which makes it possible to continue to train regularly and avoid injury. Your muscles need more fuel as your mileage increases since you’ll run for a more extended period of time. If you’ll lack energy for the long run, you won’t be able to perform well. Moreover, your immune system can be compromised if your body isn’t properly fueled.

Other than checking out supplements, such as those by NSP Nutrition, here are ways to fuel your running performance:

1. Incorporate Energy Gels

Fuel gels are a popular choice for on-the-go athletes because of their single-serving packets. Similar to sports drinks, gels provide sustained energy through sugars and maltodextrins. Energy gels offer fast-acting carbohydrates in a super concentrated form. When you’re on to your hard run, gelatin form requires no chewing.  It’s recommended to choose a gel that has 25 to 30 grams of carbohydrates per packet. You can opt to derive these gels from sources like honey, maltodextrin, and brown rice syrup.

The caffeine content of the product must be checked. A British study found that caffeine stimulates the central nervous system and enhances performance by facilitating the body’s ability to use energy more efficiently. But, if you aren’t familiar with it, caffeine is likely to make you jittery. If you use a gel package, it can become sticky, and you’ll need to drink water each time you consume it. To find the gel that works best for you, try several different kinds during training.

2.   Stay Hydrated With Water

Another key to your success is to stay hydrated while you run. You need to maintain such practice whether you’re just exercising or training for a running event. Your hydration plan should prevent dehydration, fatigue, muscle cramps, and dehydration from sweat.

If you’re running for an extended period of time, you should determine how much fluid you actually need. To calculate your fluid requirements scientifically, weigh yourself before and after you run.

To make sure you’re drinking enough fluid, drink three or four sips every 15 to 20 minutes. You don’t need more water if you’re getting your calories from fuel. Choosing a sports drink that provides both fluids and carbohydrates is a wise choice.

3.   Consume Natural Foods

You can always come back strong after overcoming running injuries in the past. With careful planning and consuming natural foods, you’ll be ready in no time!  Many performance benefits come with engineered sports products that you can find in your own fridge at home. Running long distances requires a certain amount of carbs, which can be found in some natural foods. If you’re searching for healthy snacks, pick dried fruits, honey, and figs.

As fructose can cause stomach upset, fruits should be consumed in moderation, and partner it with drinking lots of water to stay hydrated. You can add a quarter teaspoon of salt per quart of water if the food is deficient in sodium. It’s a good idea to read a food label or visit a website that can determine how much you should consume while running.

4.   Drink Up Sports Drinks

Drinking sports drinks boosts energy and keeps you hydrated while mixing water and carbohydrates. A typical person needs 30 to 60 grams of carbohydrate per hour of exercise to perform their best. In addition to sugar and glucose, sports drinks also contain water and sodium to provide hydration. Sodium assists the body in retaining fluids by replacing those lost through sweat.

You lose sodium when you sweat, so choose a sports drink with at least 110 mg sodium per 8 ounces. A sports drink with an increased potassium and sodium content provides the same amount of carbs as a regular one. It may be worth trying one of these higher-sodium products if you exercise for more than three hours on a hot and humid day.

You can also drink sports drinks containing protein. In a study conducted by the University of Texas researchers, subjects performed better on an endurance test when consuming a sports drink with added protein than when they finished a carbohydrate-only drink.

When you make these drinks from powder, be careful not to overconcentrate the mix because it will upset your stomach. Drink these sports drinks only for exercise since they’re sugary drinks with lesser nutritional contents. A minimum of 30 grams of carbohydrates should be consumed every hour, which would translate to two eight-ounce servings of sports drink.

Conclusion

It’s time to test your ideas and customise your nutrition plan to have a nutrition strategy. If you’re considering trying new foods before your big race, you should start now to discover which foods and ways are effective as your fuel for running. Ideally, you should have your plan in place at least two weeks before the running event, if you’ve joined any.