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.

The typical college student is often stressed, overwhelmed, and always short on time. With that in mind, it’s quite easy to fall into an unhealthy routine, such as eating junk or skipping meals and spend many years after trying to overcome or undo its effects.

A healthy lifestyle is a matter of choice. Believe it or not, college is the perfect time to build healthy habits that you can stick to for the rest of your life. In order to lead a healthy lifestyle, it is very important to pay attention to your basic needs. This includes finding comfortable student accommodation in hamburg (if that’s where your college is located), so that you can get uninterrupted sleep and have a space to cook your own healthy meals.

This is just one aspect to focus on. Read on to learn which habits to prioritize in your young adult life that will benefit your health now and in the future.

Start Your Day with a Healthy Breakfast

How you start your day will almost always determine how the rest of it goes. If you begin your day without eating, you will feel tired, sluggish, and grumpy. To avoid being energy-deficit, start your day with a healthy, nutrient-rich breakfast. With a good breakfast, your body will not struggle as much, even if you miss your midday meal. 

In most cases, students miss breakfast because they are late for class. So, plan for breakfast time in your morning routine and try to wake up early.

Carry Water with You to Stay Hydrated

Buy yourself a handy water bottle and fill it up with water for the day each morning before leaving your hostel. Coupled with a glass when you wake up and another in the evening, you stay hydrated the entire day.

So, why exactly do you need to hydrate? Drinking adequate amounts of water will regulate your body temperature, lubricate joints, transport essential nutrients to cells, maintains organ functions, and boost sleep. As a student, water also enhances your cognitive abilities, thus helping you be alert and concentrate better in class.

Moderate intake of Sugary, Caffeinated, and Alcoholic Drinks

While you make healthy meal choices, also be mindful of what you drink aside from water. Alcohol, sodas, and caffeinated drinks provide low, if any, nutritional value to your body. However, they often carry vast amounts of calories that may present adverse impacts on your weight and general wellbeing. 

Alcohol also comes with a hangover among other not-so-pleasant effects. So, party and have fun in college but do so with moderation to remain in your best shape.

Make a Workout Plan That You Can Stick To

On matters of physical wellness, also ensure you stay active on most days of the week by working out. If you intend to remain fit and healthy, a brisk daily walk, short runs, indoor exercises, or going to the gym are all excellent options. Just create a schedule that you know you can stick to effortlessly and switch it up now and then to avoid getting bored.

Sleep at Least 8 Hours Whenever You Can

If you’ve not heard this before, sleep is vital for overall physical and psychological health. The amount of sleep you get every night has a direct connection to your emotional and social wellbeing. In fact, lack of enough sleep has been linked to serious health problems such as inflammation, depression, suppressed immune functioning, stroke, cardiac issues, and cell deterioration. 

Get enough sleep, preferably eight hours or more, and no less than seven hours as often as you can. You can also take short power naps during the day to recharge, especially when you didn’t rest enough the previous night.

Learn to Fight Stress the Right Way

The hectic and high-pressure environment of college can quickly increase your stress levels. So, practicing proper stress management will be good for your mental health even after college. Creating a routine that balances your work and rest times, going for on-campus yoga or meditation sessions, working out, and finding exciting hobbies are some excellent ideas to fight stress.

Give Yourself a Break from Work

Overworking yourself is another bad habit that negatively affects your mental and physical health. So, if you’re a workaholic, try cutting down your working hours to manageable levels and don’t take work to bed. Also, set realistic goals that can be achieved in a day. Don’t try to do everything at once. Lastly, get help if you need to. For example, you could hire a ‘write my essay’ expert to tackle an assignment if you feel overwhelmed.

Build a Solid Support System

Keep in touch with close family and friends regularly to avoid loneliness, stress, and depression. Create time for your friends on-campus too. Most importantly, don’t be afraid to build new friendships. College is the best place to make lasting relationships.

Final Words

Your health, be it physical, emotional, or mental, is your responsibility. If neglected, it can affect the length and quality of life. Taking charge of your health when you are young and in college by building on good habits will benefit you for the rest of your life.

At present, 71.6 % of American adults over the age of 20 are either overweight or obese, according to the National Center for Health Statistics. While there are many ways to lose weight, an increasing number of individuals are turning to running as a way to not only shed some unwanted pounds, but improve their overall well-being as well. Research published by the National Institutes of Health found that running had a far greater effect on weight loss effort than less vigorous exercises such as walking. There are a number of things to consider when running for weight loss that will help you reach your goals without compromising your health in any way.

Running helps you burn more calories

If you want to lose weight, you need to create a considerable calorie deficit. This deficit, which will result in a weight loss of approximately two pounds per week, is generally between 3,500 and 7,000 calories, according to experts. In an interview with Today, New York City-based dietician Natalie Rizzo exclaimed that running is a superb way to lose excess weight and tone your body, as it burns a lot of calories relatively quickly. While exercise is without any doubt very beneficial, the best way to enjoy a substantial calorie deficit is to couple your running with a healthy, balanced diet. Opt for low-calorie foods both to fuel your runs and aid your recovery afterward. Consider installing a calorie counting app such as MyFitnessPal or FatSecret to help you stay on top of your daily calorie consumption.

Supplementation can boost your efforts

While following a healthy diet can boost performance as well as aid in weight loss, responsible supplementation can boost your efforts even more. During April last year, the IAAF released a comprehensive sports nutrition guide that provides both professional and leisure athletes with useful information on fueling their performance. Caffeine, Beta-alanine, Creatine and L-Carnitine have all been proven to contribute to athletic performance. As far as weight loss is concerned, caffeine and green tea extract are two natural supplement ingredients known to decrease appetite and cravings, reduce fat absorption and boost fat burn. Supplements that contain a combination of any of these ingredients may possibly improve your running and help you get rid of any excess weight.

Running can help decrease your appetite

Apart from helping your body burn more calories, high-intensity running can also help to reduce your appetite after a run. This is particularly beneficial, as exercise sometimes has a way of leaving you feeling particularly famished. A number of studies have found that running can, in fact, combat this intense hunger by reducing the levels of the hunger hormone, ghrelin, in your body. The findings of a randomized public trial that was published by PubMed also indicated that running increases the production of satiety hormones such as peptide YY (PYY). Due to this, your appetite may be suppressed by high-intensity exercise, making running one of the best activities to engage in if you want to lose weight while upping your fitness levels. 

Running can boost your well-being in many ways. Apart from keeping you fit, taking to the road or treadmill on a regular basis can also help you lose any unwanted weight.