Even before you get injured, it is smart to get a medical insurance since you are participating in a strenuous activity that could get you hurt. The insurance could cover your medical bills in case you get injured. For a small amount that you pay monthly, it could help you if you needed it the most since most injury can get you cash strapped.
When you do get injured, don’t take pain killers and continue running. It will worsen the injury. A short-term injury can exacerbate into a long-term if you pushed it too hard. Also, be wary that even if you have the same symptoms like your friends’, you still need professional help because you still have different physiology. What works for him might not work for you or can do you more harm than good. First thing to do is visit your family general practitioner (GP) first. For simple sports injury, your family GP would probably know how to help you but if you need a specialist, your family GP can arrange it for you. It is also good if you have a running group, you could ask them which sports specialists they go to and if the recommended specialist by your GP is good.
In terms of sports medicines, physiotherapists are widely known in their field and most skip other sports medical practitioners and go directly to a physiotherapist. Physiotherapists know and understand the natural movement and biomechanics of humans. They use different techniques such as cryotherapy (ice / cold treatment for swelling), deep-tissue massage (kneading of muscles of connective tissue that are bound by collagen even if they are healthy), interferential treatment (electrocuting injured areas via electrodes with small voltages), iontophoresis (anti-inflammatory drug is delivered to affected area by electrodes) and ultrasound (using sound waves to promote healing).
Physiotherapists focus on reducing pain and inflammation, and hastening healing of tissue. After recuperating from the injury, you could undergo series of tests which could allow the physiotherapist to correct your form, thus preventing the injury to reoccur. The physiotherapist can get you into a program that do drills that strengthen and stretches for weak or tight muscle groups.
There are other sports specialists such as the chiropractors, sports doctors, osteopaths, chartered physiotherapists, podiatrists and sports masseurs. They have different approaches to treating sports injuries but at some point, they have similar treatments to the same cases. In choosing your sports specialist, it is best to stick to one that can help you heal your injury and prevent it from reoccurring. The specialist should also be able to answer your questions regarding the injury and ways to prevent other related injuries.
If you have a long run or race planned, you need to start hydrating a few days before. Check the color of your urine to see if you are drinking enough. It should be almost clear or pale yellow. If it is not, you need to be drinking more water.
The morning of your run or race, drink about 16-20 ounces of water about an hour before. At that point, you need to stop drinking so that you don’t have to make a “pit stop” during your workout or race. Right before you start, though, drink about 4 ounces to make sure you are hydrated to start.
During your long run, a good rule of thumb is to drink 4 ounces of water every 20-30 minutes. If I’m running for more than an hour and a half, I’ll make one of my water stops one with a sports drink like Gatorade. This will replace the electrolytes that you will be losing and help get you through the rest of your run.
I don’t like to carry anything with me when I run – but if you do there are many different kinds of water bottle holders that you can use. I plan my runs to go by places where I know there are water fountains (like parks) and I’ll carry a couple of gold dollar pieces with me to get my water or Gatorade. (I hate to give someone a soggy dollar – so a gold dollar piece works great!)
After your run, make sure that you drink 16-24 ounces of water or sports drink to rehydrate. I like to have a bottle of water ready when I come in from my run. I take it with me and do a cool down walk while I am rehydrating. Remember the urine rule. If your urine is dark yellow, you need to keep drinking until it’s clear or light.
Another thing to remember is that just because the weather may be cooler, you still need to stay hydrated. You are still heating up and losing fluids through your sweat. Also, if it is windy and cooler, it will dry up your sweat – which actually will increase dehydration. So, make sure that you are still drinking enough water during those days.
These heat cramps can occur in any of your muscles that you are using for running. However, most of the time they will happen in your calves or arms. In addition to the muscle spasm, signs of heat cramps you may have are dizziness and heavy sweating.
When you run in the excess heat, you will lose fluids while sweating. In addition, you will be losing electrolytes – which includes salt and potassium. When these levels fall too much, muscles cramps can occur.
To prevent muscles cramping, make sure that you are properly hydrating before you head out to run. Drink 16 ounces of water about an hour before you head out to run. If you are going to be running for longer than 30 minutes, make sure that you take in some water or a sport drink during your run. Also make sure that you are drinking after your run.
In addition to staying hydrated, here are some other things that you can do. Make sure you are wearing loose fitting clothing (made with moisture-wicking material to help keep you cool), wear a cap and try not to run in the hottest part of the day. Try to run early in the morning or later in the evening to avoid the times when the sun is at full strength.
If you start cramping from the heat, stop running and get something to drink. And, if possible, make it a sports drink. This is to replace the electrolytes that you have lost. Make sure get to the shade and out of the sun. Also gently massage the area to try to work out the cramps. Once the cramps start subsiding, try to walk around a little bit.
If your cramps are not gone in about an hour, make sure that you seek medical assistance. Muscles cramps are a warning that you are getting severely dehydrated and it not treated, a more serious heat-related illness can occur.
As you can see, when the weather is hot, you need to make sure that you are taking precautions by staying hydrated before, during and after your runs and watching what you wear.
You want to start your beach running on the wet sand. It’s firmer and not as hard to run in. Many runners do an interval type workout on the beach. You can run for a few minutes on the on the harder sand, then switch to the softer sand for a few minutes. Then, back to the harder sand for recovery – and so on. Eventually, once you are used to running in the softer sand, you can run all the time in it.
Don’t worry if you are not running at your usual pace. Running on the sand is more challenging than running on the pavement. So you’ll want to slow down until you get used to running on the beach. Also, try not to run on the slope of the beach. This can cause you to hurt you ankles.
Make sure that you are wearing sunscreen. You’re not going to find any shade trees out there and will be in the direct sunlight for the duration of your run. A sport sunscreen is great since it won’t wash off when you sweat. Also, make sure that you are wearing sunglasses to protect your eyes from the glare of the sun. And, a cap is a must for me. It will help you to protect your eyes and it also help with protection on your face.
Staying properly hydrated is important when you run on the beach. Make sure that you drink water before you head out on your run. You may want to carry water with you or have some money with you so that you can get water during your workout if you are going to be running for over 30 minutes. Many beaches have boardwalks with water fountains where you can get water. Also, make sure that you drink plenty of water when you finish.
Some runners like to run barefoot on the beach. If you do this, you need to watch out for sharp shells or glass that may have washed up on the beach. You also need to start slowly with barefoot running as it is different from running in shoes. Many runners do not like to run barefoot on the hot sand as it bothers their feet. I, personally, recommend wearing shoes for your beach runs.
- Destination- You can either go for a major climb or a minor climb. When a complete climb can be achieved in a day devoid of any exceptional effort and which takes within five hours to reach the summit from the point of beginning of the hiking, which is known as a minor climb. And the climb which takes days to complete and a where a lot of physical effort is required, is known as the major climb. You can decide which one to go for according to your capacity and experience. Also, you can consider the locality, availability of drinkable sources of water, view from the mountains etc while choosing the destination.
- Place to Stay- You can decide to stay in the local resorts or camp on the spot if it is possible and if you find a suitable place.
- Equipments- As a starter all you need is a good pair of hiking shoes, pants and jackets which are water-proof and which dries out quickly, and your trusty rucksack. The number of things to carry will eventually increase as you will get more experiences. If you are planning for a major climb then you can think of bringing a lightweight tent. Apart from these, essentials like food and water can also be carried.
- Personal Health- The right training and preparation physically are crucial before starting mountain climbing. Exercises to prepare the leg muscles like jogging and stair climbing carried out. You can also train to make yourself accustomed to the heavy load you will need to carry on the mountains.
- Climbing Partners- A guide must essentially be hired and you can also team up with mountain climbers who are experienced. This can help in avoiding the risks involved with climbing alone which should never be done.
People run for two main reasons: to compete or as a form of exercise (unless you also do it for some other reasons like escaping the hands of the law). If you haven’t had any exercise for more than a year either because you don’t have the time for it or there’s nothing that motivates you to do it, you might want to consider its many benefits. Aside from the physical health benefits that can be derived from it, you can also improve your mental health as running builds self-esteem.
If you’re running for the first time, your running route can be as important as the equipment you’ll use. Where should you run? Whether you live in a city or in a rural setting, even though there’s plenty of space out there the minute you step out of your house, there are advantages in choosing where to run. Here are some suggestions for running routes:
Find a route where there’s good scenery – To enjoy running to the max, you should seek out a place that will has excellent, if not spectacular views so you also feed your soul while making your body fit. This exercise can get dull if you don’t see anything that’s visually appealing. Sometimes, you won’t feel very exhausted if your eyes behold magnificent views. If there’s an ocean nearby where you live, the beach is one of the best spots to have as a running route.
Stay off pavements – Running can be more punishing if you do it on concrete surfaces. It makes you more susceptible to shin splints. Also called ‘tibial stress syndrome,’ shin splints are a medical condition wherein you feel aching and throbbing in your shins. Go for softer surfaces like soil or sand. If you the roads are part of your route, at least look for those made of asphalt.
Choose a safe route – Don’t run in deserted places if you can avoid it, especially if you do your running at night. Being in these places can make you an easy prey to people with criminal intent. If you can’t find time during daytime because of your work, make sure you run in areas that are well lit and where there are people. If an isolated area is part of your route, tag along a buddy to run with you. This would not only make you feel safe, you’ll also be more committed to it when you have a partner with you.
Oatmeal or porridge
Oatmeal is a truly timeless breakfast dish for runners. It has all the right proportions of complex and simple carbohydrates, fat and protein. It also tastes delicious. Not everyone, however, can eat oats. If you are one of these people, then you can try rice congee, which is very easy to digest, or quinoa porridge, millet porridge and buckwheat porridge.
Granola is basically baked oatmeal with some oil added. It is a recipe founded in 1951 by Willie Pelzer, who wanted to discover a better way of eating rolled oats. It reached popularity in the 1960s among the hippies and has since considered as one of the better health foods available.
Toast is very easy and fast to make. This is a great option for runners who feel that they do not have enough time to prepare their breakfast meals. We recommend you to look for bread which has short and sweet ingredient list. If it has sugar or wheat gluten or anything else you cannot comprehend, then do not buy it. Serve your toast with 100 percent all natural almond butter and sliced banana.
You should not consume the sugary type of chocolate you often find on the high street but a simple mix of warm milk and top-notch cooking chocolate, which generally consists of around 70 percent cocoa solids. You need around 30 grams of chocolate for each cup of milk. Add a little sugar to provide that initial boost. You will have the fat and protein in the milk to fuel the energy and to help you recover a couple of hours after your run as well.