History of Kickboxing

Kickboxing, although it came from Asia, is not as old as some of the other forms of martial arts that it is based around.

KickBoxing was first introduced in the late 1950s by a man named Osamu Noguchi. He adapted from other forms of martial arts, one of them being Thailand’s martial art, these days known as Muay Thai. Along with other forms of fighting techniques such as boxing Muay Thai is a type of fighting technique that dates back to the 1700s. However, it had different and more generic names.

No one really knows where martial art, karate, came from. We do know that it was used in the Okaiwaian islands.

Karate in the Japanese language means the empty hand. It was used as a form of self-defence.

Difference between Kickboxing and Karate

Although both kickboxing and karate are both forms of sports that originated in Asia, they both are unique.

Kickboxing is not considered a martial art, just a sport. Karate, on the other hand, is considered as both.

Karate has a connection to a spiritual side of art forms, such as mediation, and has been around for hundreds of years. Kickboxing has only been around for the last 60 years or so. Kickboxes use gloves while karate does not. Kickboxing is considered more of a sport which takes other martial art forms and incorporates it into kickboxing.

How Many Different Styles of Kickboxing are there?

Although kickboxing sounds like one style of fighting technique, there are about 13 different styles of kickboxing. Most of which are related to different countries around SouthEast Asia. Such as India, Cambodia, Burma, China and Thailand. Which soon became popular in the western world during the 1970s

The film industry helped boost the popularity of both kickboxing and karate. Karate was probably made more popular from not only Bruce Lee taking films to Hollywood, but also one of the most popular 80;s films, the karate kid.

Soon after that, the not quite so famous Kickboxer film was released. Both of these films had a big impact within the martial arts industry, with many teenagers signing up to karate and kickboxing classes. Both films have since been remade, and once again both sports saw a rise in interest.

The main differences between styles is, what part of the body you can use to strike an opponent. Different styles mean different types of clothing are allowed to be worn, for example, in Savate (French kickboxing) it is possible to wear shoes into the ring, which inevitably will cause more serious strikes.

In the western world, cardio kickboxing is becoming more popular and is aimed for fitness and around kickboxing. It is basically a way of staying fit and practising kickboxing without having to fight anyone.

Different Types of Fighting

There are three different main types of fighting; the most brutal of them would be knock out fighting.

Knock out fighting has up to 8 rounds or more and each round last 2-3 minutes. If both fighters are still standing after the rounds are up, then the winner is determined on a points-scoring basis. Knock out fighting would be for a more experienced fighter.

An amateur fighter would probably have points tested fight. This means that whenever a connecting punch/strike is gained, the fight is stopped and the attacker wins a point. The first fighter to get a certain amount of points in a certain time frame will win the fight.

This type of fight is very energetic and fast pacing.

In a continuous fight, if an opponent is struck, then the fight is not stopped. The judges will count the number of points which each fighter has. There are generally 3 rounds in this fight. The points are added up at the end of each round. The winner is announced at the end. Each round lasts for 2-3 minutes, the same as in a points-based fight.

Equipment Needed

As kickboxing is a full-contact sport, it requires certain safety features to protect the athlete and their opponents. There is no piece of equipment that is more important than the other. Each piece of safety equipment will protect different parts of the body. Although gloves, mouth guard and a helmet are all the most obvious pieces of safety equipment.

Kickboxes need to be able to move as quickly and as easily as they can. The lighter the shorts, the better.

Hand wraps that are in place to protect the hands are an important piece of safety equipment.

For younger fighters, full contact would not always be an option but having all the appropriate safety gear is a must.

As kickboxing can be a dangerous sport, safety equipment should be worn at all times, if used incorrectly could do more damage than good. 

At What Age Do Kickboxers Start To Train?

As long as a person is in good health, there are no age restrictions to start learning kickboxing. There are people from the age of 5 and as old as 80 who train.

Many children start to train at a young age then drop out and return to train as an adult. This means that they will more than likely have to start all over again, due to the fact they have forgotten their training.

People who are in their 80s will have generally already been training for some years. Not many elderly people would take up such a physically demanding sport.

Research has shown that starting from a younger age can be more beneficial not just from the physical aspect that goes with kickboxing, but from the mental point of view as well. Some of the best kickboxers of all time started training at a tender age. In some cases, it has come down to the instructor themself on whether or not someone can train in such a brutal and physical sport. The safety and well-being will always be the top priority for any responsible trainer, instructor, or teacher.

To be the champion’s mom or dad is a big job. It takes a lot of time, patience and effort. At the same time, it brings incredible pride and joy. We tell you how to help your child to win the highest titles both in sports and study.

If a child succeeds in his favorite sport, it will bring him and the whole family a lot of advantages.

Let’s figure out how to raise a champion.

Let it be your child’s decision

It is necessary to make a conscious choice of a sport in which a child will develop. The achievements of a son or daughter should be their own merit. If a child has no desire to move to the professional category, the championship is out of the question.

Unfortunately, it happens that the motivation of parents to raise a champion from a child is the desire to ensure their future at the expense of their sports successes. But if this motive is the only one, the child will not go far. Rational motivation is the physical and emotional development of your son or daughter. The child should have a sincere desire to win the title of champion and to succeed.

Do not dwell on victories

Many of us believe that the main thing in sport is a victory. Change your attitude to this situation: participation in the competition is important! Strange as it may seem, this is what will give your child the opportunity to win.

It is proved in the psychology of sport that when an athlete is not focused on achieving victory at any cost but, for example, on mastering a new technical element, sports activities lead to more effective results. Thus, the chances to bring up a champion are much higher.

Be an example

Adults are role models in everything. Your task is to help your child maintain discipline. For this purpose, it is important to be organized by parents.

Introduce sports in your life as well – not at the champion level, but at least at the amateur level. It is not necessary to pour ice water over your child every day, but it is possible and necessary to put moderate physical activity in the daily life of your family. Arrange jogging, hiking and skiing or practising with a volleyball machine with them.

The right family lifestyle greatly affects the motivation of the child to reach heights.

Find a mentor

It is great if a child will have not only examples of adults to be equaled, but also a mentor who deals directly with its development, inspires and helps to go to the goal.

A competent mentor knows how to support a child in difficult moments, to inspire and not to let him lose, how to make the sporting path easier and more joyful.

Change the form of studying

If your goal is to raise a young athlete, a traditional school with a daily six-fifty lessons and mountains of homework will cause a lot of trouble. Future champions need to follow a strict training schedule, and often have to move from place to place during the competition. As a result – a large number of absences and a drop in performance.

Switch to family training to combine professional sport with a certificate. It is possible not to go to school, but to study at home. It is not necessary to teach a child on your own. Many athletes are attached to an online school, which takes on all the hassle of scheduling, taking into account the individual training schedule of the child. Finally, if there is no opportunity to study at home you may let your child use this useful source, that will definitely help him with studies.

Stay realistic

Before the child reaches the level of the Olympic Games, there will be a lot of training, defeats and disappointments. Be there all the time, no matter what.

If adults make unrealistic demands (three hard trainings a day, no rest and no international championship in a couple of weeks), a sports career can turn into torture. Do not demand quick and classy results, it will lead to the opposite effect – frustration, loss of faith in yourself and burnout. Remember that a young athlete has a whole path ahead of him. You have to help him pass.

Summary

If you are thinking about how to raise an athlete from a child, follow certain rules. Let your child choose whether to move to a professional level or not. Keep a healthy lifestyle for the whole family and always support the young champion. Change your form of education to fit your child’s basic general education schedule easily. Do not make any overwhelming demands on the future champion.

If you’re looking to be physically fit and healthy, you’re probably thinking of consuming protein shakes before your workout. Realistically speaking, the benefits of drinking protein shakes before exercising are many. When a person is exercising, they can lose a great deal of weight. But to lose weight, it’s necessary for the body to burn more calories than it consumes, and there are some foods and supplements that are good for burning calories, such as protein shakes.

If you consider drinking protein shakes before exercising, below are the benefits you can get from doing so.

What Is A Protein Shake?

Protein shakes are made from various types of proteins, such as soy, whey, egg, and even milk, so they’re extremely nutritious and contain high amounts of protein. They also help increase the energy level of the body and can help prevent fatigue and soreness. They can also be mixed with water or other beverages, and used as a quick energy drink. You should always try to incorporate protein drinks in your daily workout routines to see the maximum results from your workouts.

Protein shakes have been popular among athletes and bodybuilders for years because of their effectiveness in improving musculoskeletal fitness, as well as their ability to promote weight loss. Bodybuilding supplements, like pre-workout proteins, are often dietary supplements used by individuals involved in professional bodybuilding, weightlifting, mixed martial arts, and other athletic events to increase muscle mass.

Lastly, it’s crucial to know that the types of protein shake you have to make will depend on your personal taste, the type of workout you’re doing, your age, the diet you follow, the intensity level you need, and other factors that you must consider. Thus, when making your shakes, be sure not to make the wrong type of protein shake because it could either be too high or too low in calories. In order to find out the proper protein shake for your workout, you must know all the things that can affect the amount of protein that you can get from each meal you eat. It should also be noted that not all types of protein contain the same number of amino acids; thus, you may be able to make use of one of them and the other may need to be replaced.

How Can Drinking Protein Shake Before Exercising Benefit You?

When you wake up in the morning, your body might not have enough protein nourishment for several hours, causing your muscles to break down to provide your body the energy level it needs. This is one reason why a quick protein boost can be a great way to maintain muscle recovery and re-energize them before the breakdown starts. Thus, if you’re exercising in the morning, drinking a protein shake can be a perfect option. 

The following are the benefits of getting a dose of protein shake before your workout:

Helps Reduce The Risk Of Serious Health Problems

One of the benefits of drinking protein shakes before exercising is that it can help reduce the risk of developing heart disease, stroke, and high blood pressure. Plus, it can also help strengthen your immune system. If a person has an adequate intake of protein before working out, their body will be more resistant to illnesses, such as cancer, and might have a better chance of avoiding some health problems that are related to diet and lifestyle. As such, the benefits of drinking protein shake before exercising can benefit all parts of the body.

However, it’s important to note that the benefits of drinking a protein shake before exercising will depend on how much protein a person takes in. For most people, it’s best to take in around 0.8 gram of protein per pound of body weight. However, if you’re a woman taking birth control pills, it’s advisable to take up to 0.7 gram of protein per pound of body weight. In short, you should make sure you’re taking the right amount of protein your body needs to maximize results. 

Ramps Up The Muscle Building Process

When looking to build muscles during the workout, one of the quickest and easiest ways to add some bulk and definition is to simply ramp up the muscle building process by drinking protein shakes. Some people get frustrated because they want to get bigger in such a short period of time, thus they don’t work hard enough. When building mass, you need to eat more food and drink supplements, like protein shakes, to make it possible for you to keep going. 

For example, when you’re working out at a gym, but haven’t eaten for a few hours, consuming protein shakes before exercising can help ramp up your muscle building process and ensure your body has the energy it needs to fuel and refuel during the workout. This is one of the perfect ways to stay motivated for your workout routine. 

Burns More Calories

Consuming protein shake before exercising can help burn more calories. This is especially true if you didn’t eat anything, like carbohydrates, at all. In short, even if you haven’t eaten some food prior to your scheduled workout, your protein shake intake can make sure you have the energy level you need to burn fat and lose weight in the long run. Remember, following a high-protein diet can reduce your appetite, improve metabolism, and preserve muscle mass.

However, it’s also essential to know that drinking protein shakes might cause some digestive problems. But, as long as you consume them within the appropriate time, you can achieve the benefits of this supplement without experiencing any negative digestive issues. For instance, you should consume your protein shake within one to three hours before you begin working out.

Wrapping Up

If you’re a bodybuilder, sports lover, or even a fitness enthusiast, you probably already know the benefits of taking a protein shake before your workout. Fortunately, most of the available pre-workout supplements for runners in the market are packed with lots of protein and amino acids. 

However, it’s important to take into consideration that not all supplements are created equal. It’s also crucial to consider your nutritional needs before buying any supplement. While protein shakes are one of the most efficient ways of getting more proteins into your body, you should bear in mind not to exceed your recommended daily allowance of protein intake.

Hopefully, you find this article helpful in understanding how pre-workout protein shakes can help you in your health and fitness goals. 

Running is a sport that requires coordination, core stability, leg strength, and agility. Strength training should be a fundamental part of any runners routine because it increases muscle, reduces the risk of injury, and improves mobility in the joints. When you prioritize proper weight lifting, you strengthen the muscles that are used in running. These muscles allow you to run faster and further while exerting less energy.

When you begin your strength training journey, there are important elements that are crucial for success. First, it is important that you target the proper muscle groups when looking to enhance your running. Second, it is important that you focus on the core benefits of strength training. The core benefits include improving overall balance, coordination, and strength. In this article, we will discuss what muscle groups will enhance your running and the fundamental benefits of strength training for runners.

Target Muscle Groups

It is important that runners target muscle groups that will help them become faster and more efficient. As you begin strength training, you will have to determine how to integrate strengthening into your weekly routine. Most researchers state that 2-3 days of strength training is optimal for runners. Make sure to time your training sessions correctly based on when you are planning to do your speed workout and the long run of the week. Although some runners do HIIT workouts, you will see increased benefits from focusing on muscle groups through low impact movements. In the next paragraphs, we will discuss the muscle groups that all runners should strengthen.

Gluteus Maximus

The gluteus maximus is the largest group of muscles in the entire body. Although this muscle is the largest, it is not always the strongest. The buttocks muscles help create alignment across the entire body. When you align your body, you improve your posture. Alignment decreases the likelihood of unnecessary strain impacting the pelvis and the shins. Some of the best gluteus maximus movements include:

• Hip Bridges
• Squats
• Single-Leg Deadlift
• Leg Raises

Since the gluteus is the base of your core, it creates stability that allows you to move with comfort and ease.

Core

The core helps to stabilize the entire body, allowing movement to be fluid and calculated. The term “core” refers to a combination of different muscles including the pelvic floor muscles, diaphragm, abdominis, obliques, and rectus abdominis. All of your limbs are anchored into the base of your core; it is the foundation that provides strength and coordination for every movement. Some effective core exercises include:

• Plank
• Bicycle Abs
• V-Ups
• Mountain Climbers

When movement can be calculated and stable, less energy will be exerted because the body is not working to regain balance. When fatigue hits, runners struggle to stay upright and maintain proper posture. A strong core helps runners to remain upright, maintain a proper form, and stay balanced.

Quadriceps

As a runner, you activate your quads as you move your legs in a forward motion. Your quadricep helps absorb the shock that occurs when your foot makes contact with the ground. The quadriceps are a group of four muscles that make up the front of your thigh. Some of the best quad exercises include:

• Bulgarian Split Squat
• Leg Press
• Leg Extension

Quads help to power and energize each step you take. By strengthening your quads, you can go further, faster.

Core Benefits of Strength Training for Runners

There are many ways that strength training increases one’s capabilities as a runner. When your legs, core, and upper body are firm and strong, you are less likely to suffer an injury due to lack of coordination or instability. In the following section, we will discuss three core benefits of strength training for runners.

Greater Efficiency and Endurance

If you are a runner, you know that it is difficult to maintain proper form and resiliency at the end of a long run. When you invest in strengthening your muscles, you are able to maintain proper form for a longer period of time. Gaining strength allows your body to complete tasks with less energy. When your legs are stronger, it requires less energy to move them fluidly. Towards the end of a long run, many runners experience extreme fatigue. Creating larger muscles allows you to run further without fatigue.

Injury Prevention

Injury prevention is one of the main reasons why runners should consider strength training. Running is a high impact sport; your feet are constantly pounding against the pavement and that impacts your entire body. Having strength allows you to have resiliency in your steps. When you strength train, you are creating a strong foundation of strength for your entire body. Joints and muscles continue to strengthen and develop, increasing your level of functional fitness.

Toning Muscle = Burning Calories

If you compare the two side by side, weightlifting typically burns less calories per hour than running does. When your body has more muscle than fat, your metabolism is activated and you continue burning fat throughout the day. Muscle mass and muscle tissue continue to burn more calories even while they are at rest. Fat does not burn calories in a resting state.

Summary

Strength training is a necessary practice for runners. Not only does strength training increase muscle mass, but it also allows you to run further without experiencing fatigue. Muscle continues to burn fat even in a rested state. You can decrease your risk of injury by improving your posture and increasing your resiliency. Whether you choose to go to the gym or workout at home, prioritize integrating at least two strength sessions into your weekly routine.

Nutrition is an enormous part of training at any level, and giving your body the right fuel to burn during the day and during a training session is important. Knowing what foods will work best for particular types of workouts, which foods will aid in recovery, and how much of each food group or type to eat requires quite extensive knowledge, but some basic rules on pre-training nutrition and knowing the best foods is a good start. Let’s have a look at what types of foods you should be eating as well as some of the best options for your meal before training.

Consider Your Workout Goals

The goal of your workout plays a role in what you should look at including in your meal before training. If your goal is bodybuilding or building muscle, you’ll want to focus on bulking your meal with lean protein and carbs. You should opt for a smaller meal too, so you don’t have heavy food sitting in your stomach while you’re pushing your body to its limits. Include things like egg whites, rice, oatmeal and chicken in your pre-workout meal.

If you’re opting for a workout aimed at weight loss, then you should pack your meals with high energy, low-fat foods that will keep your body fuelled for the duration of your workout and the demands you place on it. You’ll want to opt for a smaller meal about 30 minutes before your workout and include foods like bananas, almond butter, fruit and some oatmeal.

1. The Humble Banana

There’s a good reason bananas are often referred to as a natural energy bar. They’re high in all the stuff your body needs for sustaining a good workout session like carbohydrates and potassium. Because they’re 90% carbs, you get a real bang for your buck out of the banana too. You can’t complain about the fact that they’re packaged straight off the tree to be easy to take with you to the gym either!

2. Chicken and Rice

Chicken is incredibly lean meat when you opt for the breast meat, and pound for pound provides a really great source of protein. Combine it with a clean carb source like rice or sweet potato, or follow it up with a good serving of oatmeal and you’ll have a well rounded pre-workout meal perfect for those hard gym sessions.

3. Training Supplements

Training supplements have a natural advantage for pre-workout nutrition because they are purposely engineered to give your body everything it needs for a strong and sustained training session. They also come in many different combinations to suit any need or body type and are designed to boost your energy and keep it up for the duration of the workout.

Timing Your Pre-Training Meals

Getting your meals in at the right time can be just as important as what you’re eating. The first step is having a hearty, balanced meal between two and three hours before you hit the gym or go out on your run. This gives your body time to process and digest the meal, so it doesn’t make you feel lethargic and slow, but still provides your body with the nutrition and energy it needs. About 30 minutes to an hour before your workout, you’ll want to eat a few snacks to top up those energy reserves and get your body ready for optimal performance.

It should be quite clear by now that nutrition plays a big part in exercise and working out. Knowing what to eat and when will leave you in good shape, no pun intended!

Working out carries an innumerable number of benefits for your body. But not everyone can afford a hefty gym subscription fee. Even for those who can, it’s always possible that the gym is so far away that going there is just not practical.

Because of these reasons, more people have started to workout at home. While doing so offers more convenience, exercising in your house is also quite tricky because you don’t have the advantage of accessing the vast collection of machines a gym provides. To counter this problem, and to make your home workouts more productive, we’ve compiled a list of the best home workout equipment that’s available out there.

1. TRX Fit System

If you’re more focused on doing bodyweight exercises, the TRX is an excellent piece of equipment to purchase.

A gym essential that’s easy to carry and can be hung anywhere on walls, the TRX helps you perform pull-ups, dips, and other similar bodyweight exercises. The TRX’s handles are also finely engineered to offer the most significant amount of comfort during your exercise regimen.

2. Hyperwear Sandbell Sandbag

Sandbags are similar to your typical dumbbell, with one small difference. When exercising, the sand inside them begins to shift continuously, causing you to strain numerous smaller, harder-to-reach muscles in your arms and stomach.

You can do cardio exercises with this equipment by picking it up and throwing it repeatedly on the floor. The neoprene material, which the sandbags are made of, ensures that your flooring isn’t damaged. If you’re looking for an alternative to fill your sandbag have a look at some sandbag filler ideas.

If sandbags aren’t your thing, and you’re looking for an alternative cardio workout, GroomAndStyle is a great option to check out. They offer the highest quality treadmills at a very reasonable price to use in your home.

3. Resistance Loop Exercise Bands

When it comes to versatility, nothing beats resistance bands. They can be used anywhere in almost all types of exercises. Whether your goal is muscle recovery or resistance build-up, these easily adjustable bands are a significant investment to make for your fitness equipment.

They’re also highly durable, so you can incorporate them into a high-intensity workout session without damaging them.

Furthermore, many brands sell them along with e-books, offering various instructional exercise videos to help in your fitness routine.

4. Gliding Discs Core Sliders

A great way to improve your core is by purchasing disc sliders. Later on, as you become more familiar with them, they can also be added to your upper body workout sessions.

If you don’t prefer heavy lifting, disc sliders will also offer you the same benefits without all the burdensome lifting. What’s even better is that you can create an entire exercise routine around these discs, saving yourself the expense of a gym membership.

5. Squat Machine

Everyone wants glutes that are dreamy to look at. The squat machine will help you achieve this goal. Try this equipment out in your next squatting session, and you’re sure to feel the burn.

It’s also easily foldable, so you don’t have to fill up your house’s space with it. Just do the exercise, wrap it up, then place it in a corner.

6. Foam Roller

Exercise is important, but cooling off after your workout is equally significant because you don’t want to injure yourself and remain out of action for the next 2-3 months.

As a substitute for your post-workout stretching, foam rollers are an excellent option to try. They’re known to effectively deal with muscle-soreness and body stiffness, giving you a friendly, relaxed feeling after an intense workout.

Some of the critical exercises to increase flexibility are also done on foam rollers. Using them ensures that your intense gym sessions don’t damage your muscles, keeping them working smoothly.

7. Kettlebell

You can build the perfect set of ‘guns’ at home by using kettlebells. The sturdy iron makes them last for many years without deteriorating in quality. Furthermore, they also come in handy for both single and double-handed exercises.

Kettlebells are great for squatting, swinging, twisting, and many other exercises. When purchasing them, you have to be careful in choosing a weight. The weight must provide the right amount of challenge for you.

8. Jumping Rope

A jumping rope is great for losing weight and elevating the heart rate. It’s used in a broad array of enjoyable activities, such as jumping, skipping, double and triple jumping, etc.

The foam handles offer a secure and comfortable grip, and the steel wires ensure that you get a smooth and uninterrupted exercise experience.

Jumping ropes are a piece of equipment that we would recommend even to those who aren’t frequent exercisers.

Time To Begin Your Workout

Now that you know what equipment you need to begin working out from your home, it’s time to start. Go pick up those kettlebells and get to it!

Here’s a fun fact: The distance between running champions who win races and recreational runners who follow behind them isn’t as wide as you might think.

It’s highly likely for recreational runners to eliminate this gap by making basic changes to their lifestyle and training habits. While investing in a product that can boost your efficiency is definitely a plus, it’s equally crucial to learn how to sleep, eat right, wake, train, recharge, and work to take your training to the next level.

Now, we aren’t saying that making a change in your running lifestyle is easy, but all the efforts are worth it since the payoff is huge.

In this article, we’ll discuss the secrets of how you can run like a pro to become the next racing champion. So, let’s start right away!

Taking rest is just as important as training

There is a common misconception where people believe that pro runners are always training for insane hours every day, which is why they take the first position. While training is definitely a vital aspect of optimizing your run, recovery is just as important.

According to Rachel Schneider, a professional middle-distance runner and nine times All-American in track, recovery should be taken seriously. “It’s an essential part of the training,” she says.

“The training process has best been described to me as: ‘Stress plus rest equals success,’“ adds Zaka Marion, who is a 100-mile ultra champion and is also a running coach in Salt Lake City.

You see, when you practice for days in a row, you can put a lot of undue stress on our body, especially, because we force the activity to create a psychological response.

Instead, you should work on creating a good routine – one that includes practicing, getting an adequate amount of sleep, and taking the necessary rest days off. This will then promote the overall efficiency of the training program, helping you become a better runner. This can also boost your muscle growth.

Taking one day off every week is another tip that Marion preaches. There is nothing to feel ashamed of when you feel like taking rest; you should rest as much as you need.

Getting the fuelling right

Pro runners should have a deliberate and systematic approach to fuel – some may use energy gels, some may drink sugary liquids. In fact, running champs fuel every 30 to 40 minutes during a race to saturate their blood with glucose, which in turn, helps them run faster.

It’s important to practice fuel before every event. More so because high-intensity workouts or races put our stomach under stress, making it hard to keep the food down. Additionally, you can use aid stations to fuel as well – ones that are usually found on the course.

We would also suggest working on your “run and grab“ to ensure grabbing and drinking from the paper cups doesn’t let you lose distance during the race.

Understand the art of pacing – but just a bit

Recreational runners often have a tendency to hit the goal pace right away. What they don’t realize is running all out will slow you down considerably within a short span of time, especially if you are running longer races.

Caitlin Gregg Goodman, an elite runner, and coach in Providence, Rhode Island, won accolades when she completed a 5K run at 15:29. Her winning mantra? “‘Calm and controlled’ for the first mile.“

As for the second mile, try to be closer to your goal pace, but the effort level here should always be higher. Goodman suggests, “Do a body scan and say, ‘Alright, where am I at? It’s hurting, but it’s supposed to if I‘m on the track to reach that ambitious goal.’”

The author of Run Like A Champion, coach Alan Culpepper also points out how your exact pace at a given effort level will always vary depending on the course. Hence, it’s important for you to study the profile of your goal 5K and try to memorize whenever you turn corners.

Culpepper is also a two-time Olympian who completed 5K in just 13: 25.6.

Try to run as far as you can

According to Jason Karp, Ph.D., author of Run Your Fat Off, and professional runner and coach, “If you want to become a better distance runner, the number of miles you run each week is the most important component of your time.”

That being said, it’s true that the more distance you run, the harder you will be exerting your body. But, at the same time, covering miles can help accelerate physiological, biochemical, and molecular adaptation stimulation as well, which is what makes it so crucial.

“One of the initial adaptations is an increase in your blood volume, which means more red blood cells transporting oxygen,” continues Karp.

For those of you who aren’t aware, the increase of RBCs translates to higher energy levels, and more energy means more miles coverage and more runs.

Become your own cheerleader

In addition to working on their physical strength, pro runners work equally hard at keeping themselves mentally fit.

Kona Ironman, the author of The Marathon Method,has emphasized on how your thoughts directly affect your performance. Hence, it’s crucial to use “positive self-talk and mantras” as a method to optimize your runs. Statements like “I am ready“ and “Everything will be nice and easy“ can be effective ways to boost your performance.

Having fun is also important. “Always remind yourself why you are doing it,“ adds Scheider. After all, rough days will always be there, so it’s best to make the good days as better as you can.

Concluding thoughts

Following the above tips will help you position yourself as a better runner, bringing you closer to your dream of becoming a pro runner.

While you can always figure out your own hacks along your journey, one thing that you should never compromise on is your dedication towards improving yourself.

A sure-shot way to become a champion is to constantly work towards achieving your goals, ticking off benchmarks. Start with getting at least eight hours of sleep, eat right to keep your body healthy, practice positivity and optimism, and of course, keep running!

If you’re looking for ways to work around your night sweats, we’ve gathered everything you need to know – from finding a more absorbent foam mattress topper, to knowing when it might be time to see a medical professional for help.

Waking up with the sheets of your bed soaked through with sweat, means you’re probably struggling with a case of the night sweats. Sweating while sleeping is a common affliction in the United States: according to one survey conducted by the North American Menopause Society, around 75% of perimenopausal women in the US experience this.

Habits That Might Induce Night Sweats

Habits you practice in your day to day life can deeply impact your sleep cycle. Dropping a few unhealthy habits can make a really significant difference in the quality of sleep you get at night, and even reduce symptoms of night sweats.

Alcoholic and caffeinated drinks can both have negative impacts on your sleep cycle and are both equally likely to cause disturbances to your sleep cycle. The nicotine present in smoking and inhaling secondhand smoke can be equally harmful to your sleep, and contribute to sweating while sleeping. 

Some unexpected habits can also have a detrimental effect on your sleep. Avoid eating spicy foods right before going to bed, or wearing tight, restrictive clothing at night – both of which can actually exacerbate your night sweats.

How To Keep Your Bed Cool Through The Night

One of the best ways to deal with sweating while sleeping is by optimizing your sleep set up to ensure you’re maximizing airflow and keeping things as cool as possible. The best mattresses are engineered with temperature regulation in mind. Finding the best mattress for a cool night’s sleep is simple.

First, you’ll want to choose the right mattress – the best mattress type for cooler sleep tends to be hybrids since their combination of innerspring and memory foam naturally encourage more airflow. Next, you’ll want to choose cooling sheets and bedding to go along with your new mattress.

Even the best mattresses can benefit from some cooling bedding. Thicker or heavier material can be disruptive to a good night’s sleep and can cause more sweating while sleeping. Maintaining airflow in your bed by using lighter, cool layers of bedding will prevent this from happening.

Medical Conditions Behind Night Sweats

Even if you do have the best mattress you can buy for cooling sleep, if you’re not sensing any improvement in your sleep cycle, then you might want to check with your local physician or doctor to see if there’s an underlying problem.

There are a couple of different medical conditions that might be the root cause of your night sweats. Women going through menopause struggle with night sweats routinely. Other bacterial infections such as endocarditis and osteomyelitis can also cause issues.

Finally, anxiety can be a revealing reason behind your night sweats. When the body is stressed out, it can remain overactive throughout the night, resulting in sweating while sleeping.

Know when to recognize any other symptoms of these diseases and be sure to flag your symptoms with a physician who can provide you with some insight on how to improve your sleep cycle.

From finding the best mattress you can for your sleep to getting your diet right, there are plenty of ways to deal with your night sweats. Making gradual, positive, changes to your lifestyle, and ensuring you’re keeping your sleep cycle in check will allow you to minimize sweating while sleeping.

If you’re reading this website, then you’ll know the benefits of exercising and keeping healthy. You will likely have experienced the power of the endorphins after a big workout or a long run, and the importance of fueling your body with the right nutrients to help you perform your best throughout the day.

Unfortunately, not everyone has experienced this lifestyle. Many people use sugary snacks and caffeine to get them though the day, leading to a big crash by the evening. Others may find themselves sitting around for most of the day — at work and during their spare time. So, how can you share the joy of fitness with the rest of the world? Here are some ways you can help other people join the ultra-fit lifestyle.

Become a fitness instructor

One of the most obvious ways to help people get fit is to teach them how to exercise properly. Whether it’s a one-on-one session or leading a bigger class, there are lots of ways in which you can impart the knowledge that you’ve learnt onto other people.

Just because you think you’ve mastered the art of how to exercise, it doesn’t mean you immediately know how to teach someone else. First, you need to study and get qualified. Improve your knowledge by reading eBooks about qigong and other forms of exercise. You may know how your body reacts to exercise, but everybody is different. Some people’s muscles might take longer to build up than yours did, so it’s important not to push for the same results in the same timeframes. It’s also important to know how to keep your student safe at all times. There are a whole range of conditions they may suffer from, so it’s important you read up and familiarize yourself with every single one you may encounter.

If you’re leading a group session, it’s not just about exercising. You need to be a motivator and an entertainer at the same time. The best and most memorable instructors are often the most verbally enthusiastic, so you should be turning every session into a little party.

Become a nurse

Exercising regularly and eating a balanced diet may be one of the best ways to keep your body healthy. The sad truth is that you can follow every piece of advice, but sometimes it doesn’t guarantee you’ll be without health problems. One of the most important roles when it comes to looking after someone’s well-being will always be a medical practitioner.

You may think it would take years of training to specialize in one medical field. If you’re already a registered nurse, you could be much closer than you think to achieving your dream role. By registering onto an online dnp program, you could study a wide range of specialities from the comfort of your own home. For example, Baylor University offers Doctor of Nursing Practice courses in becoming a Family Nurse Practitioner, Neonatal Nurse Practitioner, Midwifery Nurse, Pediatric Nurse and even an Executive Nurse within management. Whichever course you choose, you’ll be able to graduate your course and actively shape and improve patient care.

Become a nutritionist

We all know that the best way to get the most out of our bodies is to control what’s going into them. A high percentage of the world’s population are eating too many foods high in sugar and carbohydrates. This has led to an obesity crisis in nearly every country across the world.

Most people know these foods are bad for their bodies, so why do they continue to consume them? One of the main reasons could be the bad reputation that healthy food has gained over the years. Many people think it takes too long to prepare. Others think it’s more expensive to buy the ingredients to make a healthy meal from scratch compared to an unhealthy microwave meal. Some people just believe healthy food won’t taste as good as the unhealthy alternative.

One of the most effective ways to help someone to change their unhealthy diet is to teach them that all those things listed above are a myth. By training to become a nutritionist, you can show them quick ways to make affordable and tasty meals they can enjoy throughout the day.

Thanks to technology, there are now several different types of nutritionists. There is, of course, the traditional nutritionist, which sits with a client, sets them a strict diet and tracks their weight to see how effective the changes have been. You could also encourage people to make better nutritional choices by running a cooking class, setting up your own website or even writing your own cookery book. Whichever way you choose, you could help change lots of lives by improving their energy levels and their body confidence. 

Run a sports team

Many of us see exercise as an escape from work, and the idea of it becoming a full-time job could seem like a nightmare. If that’s the case, consider running something alongside your normal day-to-day work that can help others as well as yourself. This could be anything from organizing a local jogging group or a regular run in your local park to starting your own sports team.

Once we leave school or college, many people don’t get the chance to take part in team sports in the same way. That is, unless you or someone in your area is willing to change that. Whatever sport you enjoy, whether it’s basketball, baseball or soccer, find a court or a field to play in and gather a few friends to play.

You can start off small, maybe by just gathering 9 other friends onto a field to play 5 a side soccer. Once you’ve got a regular game up and running, word will spread, and more people will want to join. Sooner or later you should have enough to set up your own mini-league. If you want, you can take it seriously and consider running sessions to improve skills and tactics before games. If you just want to have fun, you can just enjoy the game like you did when you were a child. No matter which way you choose, if you and your team are running around, you’ll be keeping yourselves and each other fit and healthy.

Herbal concoctions have been used for many purposes for many years now. Since many people choose to make that healthier switch to natural alternatives, over the years, the use of herbal medications has increased. These have many health effects for the body–from minor health issues and bodily maintenance purposes to even more serious concerns.

Running is a very good sport, especially when you do it regularly. It’s a very good source of cardio exercise, which keeps your heart healthy. However, it can be very strenuous and can take a toll on your body, such as muscle and joint pains.

Before you head out running, you’ll also need to give yourself that added boost in energy. For that purpose, the most common recourse is to take synthetic energy boosters. However, today, many runners are also choosing to go for more natural means through herbs. To learn more about the usage of these herbs, take a look at this wikipedia of supplements.

Here’s a list of some of the best herbs to boost a runner’s energy:

1. Siberian Ginseng

Siberian Ginseng, also known as ‘Eleuthero,’ is most commonly used by athletes who wish to boost their athletic performance. Others also use this post-running or workout to relieve fatigue and stress.

Siberian Ginseng belongs to a specific class of herbs that are referred to as ‘adaptogens.’ This means that it has a very good ability to naturally adapt to stress.

Other health benefits of Siberian Ginseng include:

• Strengthens the body
• Regulates the secretion of adrenal hormones
• Boosts the immune system
• Improves the ability to do work
• May treat sleep problems

2. Ashwagandha

In Sanskrit, Ashwagandha translates to the ‘smell of a horse.’ Ancient traditions believe that people who take this herb will have the strength and vitality of a horse. This is beneficial for many who’ve joined in the bandwagon of runners around the world.

To help sustain a person’s energy throughout the day, Ashwagandha can be taken either in powder or tablet form. Apart from giving you horse-like power, it also has other benefits such as:

• Improves concentration
• Reduces swelling or inflammation
• Reduces blood sugar levels
• Relieves stress
• Can lower cortisol levels

3. Rhodiola

Rhodiola, also known as the golden root, is a plant that originates from Siberia. As long as it’s taken within the recommended limit, this is safe to use for many health-related functions. Rhodiola has been used traditionally to improve energy and other health benefits, including:

• Increased exercise performance and ability
• Treatment for fatigue
• Cure for depression

In rare instances, possible side effects of Rhodiola can include:

• Headache
• Difficulty sleeping
• Stomach issues
• Dizziness
• Drowsiness

4. Shilajit

Ancient traditions have seen physicians using Shilajit to improve the overall stamina, particularly of men. This effect comes in handy for runners since they need all that added boost in energy.

The most common way of using Shilajit is to take the powdered form with a glass of water before running or having a strenuous exercise.

Shilajit also has other impressive health benefits like:

• Helps curb Alzheimer’s disease
• Reduce the spread of free radicals in the body
• Cures low testosterone levels
• Can ward off viruses
• Improves the overall function of cells, to fight off fatigue

5. Panax Ginseng

Due to its energizing properties, Panax Ginseng is one of the most widely known and used health supplements around the world. This is because Panax Ginseng nourishes all of the depleted adrenal glands in the body. As a result, the one taking it can better cope up with both physical and mental stress. Ancient Chinese medicine also believes that Panax Ginseng has steroid-like components known as ginsenosides.

The most common use of Panax Ginseng is to boost your energy and stamina. However, it may also offer certain health benefits, such as:

• Improves cognitive function
• Aids in managing diabetes
• Reduces the risk of getting colds or the flu
• Curbs fatigue

As a word of caution, Panax Ginseng also has some common side effects. One of the most notable is that it could affect blood pressure. Therefore, people suffering from high blood pressure will need to avoid taking Panax Ginseng.

6. Shatavari

Shatavari is a form of the asparagus plant, which is used as an Ayurvedic herb. This is most effective for women in improving endurance, stamina, and energy levels. Shatavari also has excellent antioxidant properties, which can reduce fatigue while boosting the immune system.

It also has a host of other benefits, particularly for females, like:

• Helps stabilize the production of breast milk
• Has good anti-inflammatory properties
• Improves reproductive health of females
• Boosts immune system
• Reduces symptoms of menopause

7. Cordyceps

Cordyceps is an odd-looking mushroom that boosts the cells to store and release energy. It’s a kind of fungi that also grows on the larvae of insects.

When energy at the cellular level is increased, the overall mental and physical function improves as well.

Some of the most notable health benefits of Cordyceps include:

• Boosts exercise performance
• Can treat cough, chronic bronchitis, and other respiratory disorders
• Has excellent anti-aging properties
• Improves athletic performance
• Can manage Type 2 Diabetes

8. Safed Musli

Safed Musli is a rare kind of herb found in India. It’s widely used in traditional medicine, which includes Ayurveda, homeopathy, and Unani. The secret of its ability to have all these health benefits is in the saponins found in its roots. This refers to a class of chemical compounds that are found in a wide variety of plant species.

Safed Musli is excellent at reviving energy, strengthening the immune system, and boosting endurance. 

Conclusion

All these said, always remember to seek medical professionals’ advice to stay safe. Whenever you’re unsure about anything, don’t hesitate to talk to a doctor. If symptoms persist, discontinue use as well.

All the herbs enumerated above are never meant to substitute any sound medical advice. When you know that taking herbal medicines is the best choice for you, follow through the list above and start shopping.

Back pain can put significant strain on your everyday life and make a lot of activities increasingly challenging. Running is certainly one of them.

However, there is a way to run safely with back pain – whether you have a preexisting condition causing your pain or if your pain is caused by the actual runs.

Let’s take a look.

Warm up well

Warm-ups are the key to ensuring you don’t get a lower back sprain or strain during your run, so always make sure you devote some time to them before heading out. A good warm-up will involve both the muscles of your core (abs and lower back) and your leg muscles.

There are several ways to warm up, so you can do whichever you prefer and whichever feels best. Here are a few ideas:

• You can start with a 2-3 minute walk and then slowly build up speed until you start jogging, from where you can move into a full-speed run. Depending on the distance you want to conquer, make sure you don’t overexert yourself in terms of speed at the cost of stamina.
• You can do some aerobic exercises like jumping jacks, rope-skipping, or burpees, which are all a great way to warm up.
• You can also do some yoga that will help improve your blood flow and prepare your body for the run.

The aim of the warm-up is to get your blood flowing, so make sure your back and your legs are feeling ready for the strain ahead.

Cool down well

Cooling down is just as important as warming up. It will help you flush out the lactic acid from your muscles, thus preventing soreness and even injury.

To cool down properly, you can simply do the opposite of warming up – gradually slow down into a jog, then from a jog to a slow trot, and finally into a walk. Walk for 2-3 minutes as you catch your breath and your heart rate drops.

You can also do some stretching or yoga that will help ease your muscles back into regular physical activity after the run. Make sure you also stretch your back, and not just your legs.

Rest between runs

Rest days are just as important as running days. Even if you feel you can run every single day, you still need to give your body some time to recover properly.

Depending on your form and fitness level, give yourself at least two days a week off, when you can go on walks, do some yoga, or simply allow your body not to do much physical activity.

However, it’s not just about resting between runs. It’s also about resting on the days when you do run, in order to ensure your back pain doesn’t start playing up. Consider a new mattress that’s designed for back pain, which will help you rest every night and recover for the next run. Also, make sure you are not only eating well, but that you are eating enough. Even though running taxes your body in different ways than lifting weights, you still need to make sure you’re getting all the nutrients you need.

Make sure your running shoes fit

The shoes you run in can make your runs enjoyable, or they can turn them into hell. Making sure you are running in shoes that fit you well is simply key.

Make sure you consider things like arch height and under- or over-pronation when choosing your footwear. You might want to get expert tips from your doctor or physical therapist, depending on the cause and level of your back pain.

Also, make sure you get some proper running socks. Inadequate socks can cause all kinds of injuries, which will, in turn, cause you to alter your form, leading to added or exasperated back pain.

Replace your shoes when they begin to show signs of wear and tear. Typically, they’ll become less comfortable, and you’ll notice they’re affecting your stride.

Final thoughts

Running with back pain is not impossible. Depending on the kind of injury or strain you are faced with, you might need to be extra cautious and ease yourself into it gently. But if you focus on your form and don’t tax your body more than it can reasonably take, you should be able to enjoy your runs fully.