Physical education is one of the most contradictory disciplines in high school and middle school because some people love it more than everything else, but some people just hate it.
There are a lot of jokes and quite sad stories about how physical education lessons were held in schools. Even once there was a show in which celebrities were asked to repeat some exercises, to talk about their experience in physical education, and they definitely had completely different memories.
If you are faced with the task of coming up with interesting, practical fitness activities for physical education that do not require special sports equipment, then this article will come in handy.
If you want your students to love this subject and this course, or at least relate to it without outright rejection, then you must first think about their interests and how they fit with the goals of your course.
Which Fitness Activities are Suitable for PE
Of course, there are an infinite number of activities that could be used in physical education classes, but it is important to focus on those that will last. Because this is not a club session, but a course, and you need to see the progress of your students from the beginning of the semester to the end of the semester.
There are obvious limitations when it comes to planning fitness activities suitable for PE, and we tried to consider them when writing this article. Obviously, we cannot know the conditions you work in, but hope this list will be useful anyway.
Various Fitness Challenges
Students love to compete, and almost all the sports we like to watch on TV are competitive sports. Of course, you can talk a lot about the fact that the main thing is victory over yourself and your own development, but it is very important how you move forward compared to other students.
You can arrange different fitness challenges, for example, the flexibility challenge or the abdominal muscle challenge or the walking challenge, both for the whole group and for individuals. If you are satisfied with the whole group, then you must set a goal, and the group must gain some amount of physical activity to achieve this goal, or, individually, which can be compared with each other.
Dancing Activities
Modern dances are very active, they are suitable for both girls and boys, non-binary students.
They appeal to students’ interests in music and to pastime. And in general, if you have the opportunity to invite someone who would conduct modern dance classes in physical education classes, then you will definitely attract the attention of your students and help them get in better physical shape. Check online and ask around more.
Net Sports
Net sports are an evergreen classic. They are played all over the world and differ only in what kind of sport is the most popular among students, it can be volleyball, badminton or any games over the net that you come up with as a coach.
How to Make PE Classes Work
Even when you come up with good, interesting, as you think, physical activities for your sports class, it may turn out that students are not so interested in it, they get bored during the lesson, and they do not have the results that you would like to see.
Perhaps some of these tips will be useful to you in order to make the physical education program more relevant to the interests of students and meeting fitness goals for their age.
Prefer Group Challenges to Individual Ones
There’s a lot of stress these days, students worry about the high competitiveness of the environment they’re in. And it won’t end in college or at work. Therefore, on the one hand, the spirit of competition is important and valuable in sports, but on the other hand, if we are talking about achieving fitness goals, then it may be more useful and ethical to set group goals, where each participant can score points and help the team move forward.
In this case, you need to come up with some kind of encouragement for the team as a whole and motivate the stronger students to help the weaker students.
Take Interest in Your Students
Everything is individual, our interests are individual. How our body reacts to different tasks, including exercise, is also individual. Of course, when you make a general program, you cannot take into account the strengths and weaknesses of every student who comes to your physical education class.
But on the other hand, during the semester or academic year, you can get to know your students better and help them individualize the program that is already there. It takes some time, but it’s worth it, because you will see your students’ personal fitness and health results grow much more than the average across the board.
Tell Them That Grades are not Everything
Of course, this doesn’t exactly apply to physical activity, but as a physical education teacher, you may care about the moral and physical condition of your students. Now students are under so much pressure, they are very much focused on academic assignments, academic processes, and this affects their health.
Hiring essay writers from a professional academic writing service, SmartWritingService, we got to know that students address them mostly not because they can’t write something complex, but because there are too many papers and assignments with too little time to deal with them. You can help them by building an exercise program that will help them cope with stress and anxiety and lower their cortisol levels.
You should talk to students about finding a healthy balance between mental and physical activity and putting more emphasis on the knowledge they receive than on the grades, of course, if these grades are sufficient to move forward along the educational path.
We hope that these tips have helped you make your PE class more interesting and rewarding, as well as find an individual approach to the different students in your classes.
Looking for some advice on how to run safely with prescription glasses?
Then you’ve come to the right place.
If you’re a runner with imperfect vision, you might be wondering whether you should be logging the miles with your glasses or not.
Here’s the truth. Strapping on your glass while running can be annoying, especially if they get fogged up or skip down your nose.
However, leaving them home may put you in real danger. You might struggle to read signs, see uneven ground or obstacles, or notice what’s happening around you.
The more visually impaired you’re, the higher the danger.
Your eyes are there, after all, to guide you forward—away from danger and to safety.
The Runners Guide To Running Safely With Prescription Glasses
Without further ado, here are a few tips on how to run safely and efficiently with prescription glasses.
Get The Perfect Fit
Sweating and fogging are common problems while logging miles. This can impact visibility and cause the glasses to slip out of your nose. That’s why choosing the right fit is key.
As a rule, steer clear of loose-fitting eyewear that can bounce off your face.
Instead, go for lightweight and snug-fit glasses. You should also pay attention to the glass’s size and measurements.
Back-Up Glasses
If you’re a typical prescription glasses user, then chances are you have more than a few pairs stuffed in your nightstand drawer
If you need corrective lenses while pounding the pavement, test out your spare glasses before buying a new pair of prescription running eyewear.
At the very least, you’ll learn more about your preferences, what works and what doesn’t, and how to manage your lenses before you likely damage a more expensive pair.
One of the most common problems runners encounter when running with sunglasses is the inevitable glasses slipping down the nose.
This little annoyance can turn into a real problem a few miles in, especially as you start to build a sweat. Left unchecked, it also causes you to either break or lose your glasses on the course.
So how do you prevent your glasses from slipping?
You got many options. Get an adjustable strap or use a silicone anti-slip ear grip hook.
What’s more?
You should also consider getting our frames properly fitted. Loose-fitting frames can slip down your nose during a run, which is annoying and can also risk falling off your glasses entirely.
Visit the nearest optometrist to get your frames to fit comfortably and snugly while running.
Depending on how visually impaired you’re, there are a few alternatives that you may want to try other than prescription glasses.
For starters, you can try contact lenses.
This may not work for everyone, but if possible, using contact is a viable option if you need a corrective lens while running. You might be surprised at the advances in contact technology. Who knows!
What’s more?
Contact may offer sharper optics and an increased field of vision.
What’s more?
Using contact rather than prescription glasses will enable you to strap on about any sports eyewear on the market.
You’ll also have more options instead of being limited to frames that take prescription lenses.
Normal sunglasses have a wider field of vision, are lighter, are more comfortable, and have better airflow for less fogging.
Another option is surgery, and as technology advanced, you’ve more options than before, like table Contact Lenses or LASIK surgery
Try Prescription Running glasses
Over the past few years, prescription sports glasses have progressed significantly in technical features and performance.
Some of the best brands that make prescription sports eyewear for runners include Oakley, Rudy Project, and Roka. They’ve all designed modern and reliable frames with the latest technology that looks as well as they perform.
Looking to prevent your glasses from falling? Then consider using one of the popular eyewear bands, or what’s known as an eyewear retainer.
You must simply attach the bands to your frames and wear them around your neck to prevent them from falling off. That’s all.
Good eyewear retains one that’s easy to attach, fits comfortably around your glasses and neck, and is made of durable and easy-to-clean materials. One example is Croakiest.
Your glasses are in constant contact with your skin while running. This means fog, sweat, dust, and grit can build up on the lenses and hinge area.
To prevent this problem, cleaning your glasses before and after running is key. This not only keeps your eyewear clear but also prolongs the lifespan of the glasses and lenses and stays smudge-free for clearer vision.
For that reason, if you already have glasses and not looking to replace them, look for an anti-fogging spray to apply to your glasses.
Keep Your Glasses Secure
To stop your glasses from moving, or god forbid, falling while you run, slide some anti-slip ear hooks onto the arms or for a sports adjustable strap.
You can also use a beanie in winter or a bandana in summer to help keep your glasses in place.
Glasses-Free Running
Keen on running without glasses or contacts? Then, at the very least, know what you’re getting into. Doing this has many downsides. You don’t know what you’d be running into—until it’s too late.
To stay safe, take the following measures:
Choose a smooth course that you know very well. I’d recommend heading to a nearby track that you’re familiar with.
Are you running on asphalt? Then go for streets where there’s little traffic or no traffic at all. You can head to your local park, especially if it has paths you’re familiar with.
Partner up. You can also run with a friend who can help you around obstacles and potential hazards.
Train indoor. Hopping on the treadmill should be no problem, regardless of the time of the day or season.
Be visible. Avoid running early in the morning or late at night. You’re already visually impaired. Don’t make things worse by letting others not see you.
Running with prescription glasses – The Conclusion
There you have it. If running with prescription glasses is an issue for you, then today’s post should set you off on the right path. The rest is just details.
Please feel free to leave your comments and questions in the section below.
Are you considering dating a runner? Then you have come to the right place.
Runners are some of the healthiest folks on the planet. We take good care of ourselves, and we’ve no shame in prioritizing our fitness and health over anything else—even human connection.
Sorry to say that, but it’s the truth.
So, if you’re going out with a runner (and you’re not a runner yourself), you’ve to know what you’re getting yourself into.
More things meet the eye when it comes to dating a serious runner—especially if it’s a serious relationship. I’m serious.
And before you proceed, I’d love to caution you – if you’re planning to get serious with a runner, think twice. Dating a serious runner isn’t the easiest thing in the world.
16 Things to Consider Before You Date A Runner
Without further ado, here’s what to expect when dating a runner. Some of these are quite positive, but just like dating anyone else, dating a runner has its shortcoming.
1. We’re Messy
Once a runner feels comfortable with you, they’ll wear their sweaty gear to have coffee or dinner with you.
Sure, during the early phase, we may care a little bit about how we look, but that will fade over time. So please don’t get mad if your runner date shows up in a sweaty and smelly running outfit. And don’t get furious because you cannot go to nice places.
2. We have A Lot Of Laundry
Are you considering moving in with a runner? Then you should be already comfortable seeing dirty running clothes and socks all over the place. This is especially the case if you meet one of those lazy runners—like me—who needs someone to clean up after them.
Won’t accept that? Then please don’t move in. stay in your own “clean” house.
Even when I try to be clean, I’m limited by time and energy as there are so many things to do between running, working, cooking, resting, and managing everyday life.
It should come as no surprise, but the stamina gained logging the miles goes beyond the miles. Plenty of research has shown that runners have a better sex drive than their non-running counterparts.
And the higher the sex drive, the more likely they’d want to make love to you.
Although some runners may seem like the most irritating people on the planet, we’ve been proven to be happier.
And happy people make other people happier, so we’re more fun.
5. Scheduled Vacations
Are you planning to go on vacation with a runner? Then chances are they’ve already checked if there are any races in the destination. Many runners plan their vacations around a race: two birds, one stone, and all that.
Don’t take my word for it, but plenty of research found that running can make the entire time healthy.
One example is research that looked into 42 marathon runners and their partners and reported that although the marathoners were in drastically better shape than their partners, the partners were overall more physically active and healthier than most people.
That’s a good thing if you ask me.
7. Runners Live Forever
Not really, but you know what I mean. All those miles and fitness and health gains can slow the aging process.
Again, don’t take my word for it.
A study published in the Archives of Internal Medicine found that elderly participants who run regularly were roughly 50 percent less likely to die prematurely from diseases such as heart problems or cancer than those who didn’t run.
8. We’re Stubborn
I’ve to admit – this is not our strongest suit.
Runners—especially the serious ones—are some of the most stubborn, ambitious, and competitive folks.
After all, running embodies the competitive spirit. And runners are the vessels.
This might be a good thing as being competitive means that we know what we want and do our best to get it.
9. We Don’t Groom Nor Dress Properly
One of the most sought-after upsides of being a runner—or in good shape—is the fact that we already know we look gorgeous. That’s why serious runners have long forgone tons of makeup, designer brands, and that nonsense.
10. They’ll brain Wash you To Run
Do you hate running? Then get ready to change your mind when you date a runner.
If you’re going with your runner, they’ll sooner or later brainwash you into becoming a runner.
This happens to most people who date a runner. They’ll make you drink the cool-aid. I can pretty much guarantee that.
Love going on date nights on weekends? Then consider them off the table when you’re dating a runner.
The truth is, you cannot hold a runner down on the weekends. You might mean the world to them, but Sundays morning are sacred to running, and not just because it’s often race day. Hello, long morning run!
Instead, all you’ll get is an early night, boring food, and no alcohol—and no party because that runner got to be up early on Sunday.
12. We Use A Lot Of Acronyms
For the uninitiated, runners may seem to have a language.
That’s why if you’re dating a runner, you must get up to speed on the most common running acronyms such as DNF, PR, BQ, HR, PW, VO, LSD, and the sort.
That sucks, right?
Have you ever heard of those? Nope, right? Then no worries. Check my full guide to running lingo.
13. We have A lot of Shoes
At the time of writing this, I’ve over six pairs of running shoes in my house. And yes, I’m still using most of them regularly—depending on my mood and the type of run, of course.
Different runs, different shoes, and all that.
Some runners may have so many shoes that their homes smell like shoes. Not me, of course. I hope.
If you have any foot fetishes, this is the ultimate turn-off.
Runners are known for having “disfigured feet” and looking toenails. Serious runners like to have feet covered in bunions and blisters. Several toenails might be missing—or completely black.
15. We’re Happier
Most runners—at least those that I know—are more of the satisfied, relaxed, and happy folks.
How come?
Quite simple. Pounding the pavement releases food-good chemicals and endorphins. These are behind the famous runner’s high and are key for promoting a more positive mood.
16. We love To eat
Logging the miles requires fuel and lots of it. So it shouldn’t come as no surprise that runners are the type that likes to eat—and eat a lot we do.
Some of us may even use the training as an excuse to indulge. So please don’t judge.
16 Things to Consider Before You Date A Runner – The Conclusion
Thee you have it! If you’re pondering whether you should date a runner, then today’s post should set you off on the right path.
Please feel free to leave your comments and questions in the section below.
Although running shoes and cross-trainers have a lot in common, the differences between the two means that you must choose the right type for activity.
So what are some of these differences, and how can you tell which one is?
Worry no more.
In this post, I’ll share the full guide on the key differences between running shoes vs. cross-training shoes so you can more easily choose the best for a given activity.
Training Vs. Running Shoes
Although running and cross-training (or non-running exercise) are two entirely different ways of training, many people still wear the same footwear for both activities.
This is a big mistake
Although running shoes and cross trainers can look the same to the untrained eye for injury prevention, comfort, and performance, it’s worth using the right shoe for the right activity. Otherwise, you’ll set yourself up for poor performance, pain, or even injury.
Let’s get into why.
What Are Cross-Training Shoes
Cross trainers are designed for a wider range of motion and multi-directional movements, including jumping, cutting, breaking, stopping, and changing direction quickly. This makes cross-trains suitable for a variety of workouts.
They also feature a flatter sole than standard road running shoes, which makes them more flexible.
What’s more?
Cross trainers also tend to be flatter with a lower heel-to-drop.
Cross-Training shoe Purpose
As the name implies, cross-training refers to a range of various workouts. By the same token, cross trainers are the all-catch term that refers to a wide range of shoes for different activities.
Think of cross-trains as your all-in gym shoe.
Cross trainers are designed to perform a variety of roles. You can use them for almost any non-running exercise, such as strength training, the elliptical machine, yoga, stretching, Zumba workout, or CrossFit.
This includes weight-bearing exercises such as squats and lunges, changes of direction, and multidirectional moves such as jumping.
Therefore, the main function of good cross trainers is to provide support and stability for the different exercises and movements you’d perform during cross-training.
In most models, cross-trainers feature a flatter and smoother outsole to increase ground contact for better stability. They also have a rounded edge to limit the risk of ankle rolling. This shoe also features a flexible midsole for multi-directional movement.
Can you run in your Cross Training shoes
While cross trainers may feel comfortable, I still won’t recommend them for running, especially on long-distance runs.
Running shoes
Although running has a lot to offer, the high-impact nature of the sport can take a toll on your muscles and joints. This, over time, can lead to pain and injury, especially if you’re not using the right footwear.
Running shoes are made for, wait for it, running. They’re designed for heel-to-toe movement and have a higher heel drop. This, in turn, gives them extra support and cushioning in the midfoot and heel.
What’s more?
Running shoes tend to be light for the best running experience. But, even if it’s just an ounce, over the miles, those extra ounces are fast to pile one to extra pounds. This will slow you down, and you don’t want that.
Running shoes feature extra arch support and cushioning than cross trainers, which can help reduce the risk for overuse injuries such as runners’ knee or stress fractures.
What’s more?
Running shoes tend to be lighter than cross-trainers. This is because a lighter design makes running easier, especially if you’re logging in many miles.
Do you Need Both Running Shoes and Cross Trainers?
Of course, you do, especially if you engage in activities other than running.
If you’re not into cross-training, then you should get started ASAP. I cannot emphasize it enough.
You should also have different running shoes for different runs. Road shoes and trails shoe are designed for specific purposes, you know. Use the right one for the job.
Are you planning to do a lot of trail running? Then go for running shoes with deeper lugs and more durable uppers to help improve traction and protection while navigating technical terrains.
A marathon is no small feat. It requires weeks, sometimes months, of preparation and training to cross that finish line. Whether a first-timer or a seasoned pro, it’s always important to review the basics and ensure you’re on track for race day. Here are eight tips to help you prepare for an upcoming marathon. Take a look.
Have a Training Plan
A training plan will help you stay on track and incorporate all the necessary elements of your preparation, such as long runs, tempo runs, speed work, and cross-training. So don’t forget to discuss this with your coach and prepare an extensive training plan.
Make Sure You Eat Right
Proper nutrition is key when preparing for any endurance event. That means many complex carbs, lean protein, healthy fats, and plenty of water. You’ll also want to experiment with different fuel types during your long runs to know what works best for you come race day.
In addition to running, include other forms of exercise in your training plan to help improve your overall fitness level and reduce the risk of injury. Swimming, biking, and strength training are all great complementary activities for runners.
Getting enough rest is essential for runners since our bodies need time to recover from all the mileage we log each week. Make sure you get 7-8 hours of sleep each night and take at least one rest day per week.
These tips will help you sleep better:
Don’t overeat the night before a long run. Light dinner or snack is all you need.
Avoid caffeine close to bedtime.
Establish a regular sleep schedule and stick to it as much as possible.
Sleep in a peaceful, dark, and cool environment.
Stay Motivated
Training for a marathon can be tough both physically and mentally, so it’s important to find ways to stay motivated throughout your preparation. Set small goals along the way to celebrate each accomplishment, and keep your eye on the prize. Surround yourself with positive people who will support your running journey, and sign up for group runs or training programs to help you stay accountable.
Taper Properly
The last few weeks before race day is crucial in terms of tapering—or reducing—your mileage so your body is fresh and rested for the day. Remember, quality over quantity at this point in the game! Do some easy runs, focus on stretching and recovery, and eliminate any nagging injuries, so you’re feeling 100% on the race day.
Have a Race Strategy
Come up with a game plan for race day so you know what to expect and how you want to approach the miles ahead. Taking things out too fast early on is a common mistake among novice runners, so make sure you have a realistic pace in mind that considers hills, weather conditions, and distance markers along the course.
Check the forecast leading up to race day so you can dress appropriately on race morning. There’s nothing worse than being cold, hot, or wet during a marathon!
Bonus: Consider IV Therapy
If you’re looking to step up your marathon preparation, consider IV therapy. This can help improve your hydration levels, reduce inflammation, and give you the nutrients you need to perform your best. In fact, many athletes are using IV therapy these days to level up their performance.
Final Word
Preparing for a marathon may seem challenging, but it’s doable with the right mindset and preparation. Use these tips to help you prepare for race day; before you know it, you’ll be crossing that finish line!
Can you run with sciatica? If you’re looking for an answer, you have come to the right place.
Although runners are familiar with overuse injuries—think runners’ knee and stress fractures—one less common injury that runners—and everyone else—have to deal with is nerve pain.
Here’s the truth.
Sciatica, often the sharp and aching pain in the lower back and shooting pain down the legs, is a condition that can put any runner’s training at a halt.
In today’s, I’ll spill the beans on what you need to know about sciatica.
More specifically, I’ll look into:
What is sciatica?
Symptoms of sciatica
The causes of sciatica
Treating sciatica
Dealing with sciatica
How to run with sciatica
And so much more
Sounds great?
Let’s get started.
What is Sciatica?
Sciatica is the layman’s term inflammation of the sciatic nerve. In most cases, the pain starts with a lumbar nerve problem in the lower back and shoots down the sciatic nerve.
The pain may radiate from the lower back, down the backside, and into the leg, often affecting one side of the body. The pain can be unilateral—as in, one side of the body—and follows along the sciatic nerve path.
But what is the sciatic nerve, and how come it has such an impact?
The sciatic nerve is the longest in the human body, originating with the nerve roots within the lower back—the lumbar spine—which then travels down your hips, glutes, legs, and feet with a diameter of up to two centiamperes.
This nerve is mixed, which means it has both sensory (sensation) and motor (movement) fibers.
The main job of this nerve is to provide sensory and motor supply to the skin and muscles of our feet, legs, and thighs.
In other words, it allows allows us to stand, walk and even run.
Sciatica can be caused by various things that can cause compression on the nerve.
Two common causes are bone spurs or herniated disks, which put pressure on the sciatic nerve. This leads to inflammation and irritation.
In runners, it’s believed that sciatica might be caused by tight Piriformis muscle, which is the tiny muscle nestled deep in the buttocks that helps in leg rotation and keeping balance on one leg.
But what’s the link here?
The sciatic nerve passes through your buttock muscles—including your piriformis muscle. This is why if the piriformis is too tight, it can rub on the sciatic nerve and cause pain along the nerve’s path.
Other variables could cause—or contribute—to sciatica pain.
These include:
Spinal stenosis is a narrowing of the spine
Overuse injury from endurance activities, such as running
Occupational risks such as. Lifting, bending, twisting, etc.
Asking yourself whether you should be running with sciatica? Worry no more.
Fortunately, it’s not only safe but might be what you need to soothe some of the symptoms. Of course, the high impact and repetitive nature of running may aggravate some of the symptoms, but inactivity is worse.
That’s why some experts recommend physical exercise to manage sciatica pain.
Research has shown that becoming a couch potato, especially sitting for prolonged periods, can worsen Sciatica symptoms, and physical exercise is one of the best treatments.
However, whether it’s a good idea to run with sciatica or not will depend mainly on the location and the severity of the pain.
For example, if your sciatica is caused by a medical condition, such as a herniated disc, it’s key to follow your doctor’s instructions.
What’s more? The high-impact nature of running makes the symptoms worse. As I explained earlier, some of the most important running muscles—the calves, hamstrings, and glutes—are all entwined with the sciatic nerve, so it’s possible to make your sciatica pain worse by running.
So how do you actually keep on running—and exercising—when you’re experiencing sciatica?
The following guidelines should put you on the right path.
Stretch Often
A good measure to help you run with sciatica is to form a consistent stretching routine before and after each run.
You should focus on hip flexors, glutes, hamstrings, and calves stretching on both sides of your body—not just the affected side or leg.
Pre-run stretching, when performed in a dynamic manner, just like explained here—can help loosen up your muscles and joints before training.
Post-run stretching—especially when performed in a static manner—can help improve blood flow and allow oxygen and nutrients to reach your muscles following a workout.
Here are three dynamic stretches to perform pre-run
One
Two
Three
Here are three static stretches to perform post-run
If warming up and dynamic stretching isn’t enough to loosen up lower back muscles before a run, you should try some heat therapy as a part of your warm-up routine.
How?
Easy
Apply heat to your lower back and buttocks muscles for 10 to 15 minutes.
Applying heat can boost circulation, ensuring that your lower back receives the remedial oxygen and nutrients it needs. It also improves flexibility and soothes muscle stiffness, improving your overall range of motion.
So how do you apply heat?
You have many options for heat therapy, including steamed towels and hot water bottles. You can also try applying a heating pad or taking a hot shower before heading out for a run.
Your running technique, as in the way you hold your body while running, can impact your sciatica pain.
Sure, it’s not possible to stop the spine jarring when logging the miles, but you can optimize your form to help reduce it.
Pay attention to your body while running and follow these steps to build proper running form.
Minimize vertical oscillation, which is the exaggerated up and down movement. Focus on forwarding motion while keeping your back flat and leading with your chest.
Take short steps. Shortening your stride may prevent your sciatic nerve from fully extending, which might be the culprit behind sciatic pain when running.
Avoid heel striking. Research suggests that heel striking may put a lot of stress on your body. Instead, aim to land on your forefoot. Think of quick steps.
Activate your core. Your core muscles are key for supporting your support. Therefore, engage your abdominals, obliques, lower back, and glutes muscles when running.
If you often run on hard surfaces such as sidewalks or asphalt, consider switching to softer terrains like trails, grass, or your local track, then see if the pain subsides.
Running on less-than-merciful surfaces may increase the amount of compression on your back, which, again, may contribute to pain, and you don’t want that.
What’s more?
You should also change directions when running on a track to help balance your running.
Don’t Overtrain
Overall, the most common culprit behind sciatica pain, and other pains and injuries, is doing too much too soon.
If you’re experiencing sciatica pain when running, you’ll need to make your running plan fit your current health level.
Logging too many miles, as I’ve already explained, can put extra stress on an already irritated nerve, causing more and prolonging the length of time you have pain. And you don’t want that.
Pay attention to your training load, and make sure to scale back whenever your sciatica pain is getting worse.
Talk To Your Doctor
If you’ve all the classic sciatica red flags, make an appointment with your doctor for a thorough diagnosis. They’ll help determine the exact cause of your pain and what to do next. You can also discuss with your doctor if it’s possible or not to keep running with sciatica.
Just make sure to choose a physician who understands what it means to be a runner as well as the demands of the sport. A sports physician is the ideal candidate.
You should also talk to your doctor if your sciatica pain doesn’t improve and/or worsens with running, which may suggest a more severe injury to the sciatic nerve root.
The most important thing to remember when running with sciatica is not to overdo it. When your sciatica nerve is already compromised, it doesn’t take much to trigger symptoms.
Keep a keen ear on your body and slow down or stop if you experience any pain. If you aren’t sure if it’s safe to keep running on your own, consult a doctor or a physical therapist who can help design a training program that’s best for you.
Do your ears hurt when you run? Then you’ve come to the right place.
If you’ve been running for a while, then you’re familiar with the occasional soreness in the feet, legs, knees, hips, or back.
In fact, you might even have had your fair share of pain from the runner’s knee, shin splints, and ITBS.
These are common overuse injuries from repeated use—or overuse. You can find plenty of information both on this blog and other websites on how to treat and prevent overuse injuries.
But what about ear pair while running?
Here’s the truth. One less-than-common yet super important region in the body that doesn’t get much attention are the ears.
This might seem entirely unrelated to running, but according to my experience as a runner and running coach, painful ears—both during or after—are relatively a common issue.
Fret no more.
In this article, I’ll explain several potential causes of ear pain in runners, along with guidelines on preventing and treating the pain so you can run more comfortably.
The Main Reason Your Ears Might Hurt During/After Running
Ear pain is often caused by a change of pressure within the inner ear. This can be triggered by different and often small changes in your biology and/or environment.
The human ear is highly sensitive and prone to such pressure fluctuation, which can be blamed on many variables, such as blood vessel contraction, muscle tension, weather, etc.
Here’s a list of reasons you might have ear pain during or after a run. Check through the symptoms and see if it matches your case.
If ear pain only strikes during outdoor runs, it’s likely an extrenal factor (or factors) at work. This is especially the case when running during the cold season.
You can tell if your ear pain comes from wind and cold if you only experience the pain during your outdoor winter runs.
How come?
Your ear is exposed to cold air, which can get into your ear canal.
Since the nerves within your ear canal are not protected by skin, exposure to cold air can cause a strong and painful reaction. The moment the cold air reaches your eardrum, pain follows.
That’s not the whole story. If your head is cold, it can trigger muscle cramps in your neck, leading to ear discomfort, such as tinnitus—the ringing in the ears.
The solution
First, make sure that your pain is caused by the cold. If it’s the case, try wearing a hat or ear warmers to protect your ears from the elements. Both of these items can keep your ears protected, even in very extreme temperatures.
Not enough?
Get a proper pair of earmuffs, a thick beanie, or a buff that shields your ears from the cold, then see if the problem goes away.
Do you often listen to music while running? If yes, then you’re likely dealing with ill-fitting earbuds.
Although music can help a lot, ill-fitting earbuds can put pressure on your ear, leading to pain.
So how do you make sure?
Simple. Do a simple test during your next run. All you have to do is to leave your earbuds at home. Feeling no pain? Then the earbuds will likely be behind it.
The Solution
Once you’re sure that your earbuds are the culprit, it’s time to try some new earbuds and see if your pain has gone away. Most likely, it will.
As a rule, choose earbuds that fit snugly in your ears but are not too tight.
When looking for earbuds, choose ones that fit snugly in your ears and don’t slip out easily. But keep in mind that ears should allow for airflow in and out of your ears instead of suctioning themselves in.
To ensure proper fit, choose a product that includes a variety of earbud tip sizes. You should also test out each size before choosing the best fit.
What’s more?
Remember to clean your earbuds after rot use to avoid bacterial build-up, therefore, smells, and possible ear infections.
Loud Music
To get motivated for a hard run, you may feel tempted to crank up the tunes to an ear-splitting level. When you do this over the miles, you have the perfect recipe for ear pain, even irreversible noise-induced hearing loss.
Even earbuds of the ideal size cannot help your ears if the problem lies in the volume of your music.
The Solution
I hate to state the obvious, but the best way to prevent ear pain from loud music is to keep the music down and follow the volume warnings on your music device.
This helps protect your ear from damage and makes it safer when running outdoors. In addition, you’ll need your ears to alert you of any incoming danger, as missing the sound of oncoming traffic can be lethal.
What’s more?
I recommend using wireless earbuds with active noise cancellation (ANC) design.
My advice?
Instead of music, try to tune in to podcasts or audiobooks, which may call for lower volume.
Experience ear pain during running only after eating acidic food? Then you’re dealing with GERD.
Gastroesophageal reflux disease (GERD) is a condition in which the stomach’s content is forced to back up into the esophagus (stomach pipe), leading to heartburn.
In addition to nausea, chest pain, a lump in the throat, burning sensation in the chest, especially after eating, difficulty swallowing, and coughing, some people may also develop ear pain.
Surveys show that about 40 percent of people with GERD report ear pain during exercise due to disruption of stomach content.
Untreated, GERD may even cause period ear problems.
A common mistake many runners make is clenching the jaw while running. This can cause pain in the jaw, which extends to the neck, teeth, and ears.
Even if you’re not clenching your jaw while running, it could lead to ear pain if you’re currently experiencing more stress than usual.
The Solution
Keep your facial muscles relaxed while running.
If you start experiencing pain, slow down, relax your face, and get back to your pace while keeping your face relaxed.
You can also try massaging your ears before running to improve blood flow and soothe pressure.
You should also address any stress-inducing causes in your life, as well as practicing some relaxation techniques such as meditation, deep breathing, or yoga to help you feel calmer.
Tend to run often outdoors in sub-freezing temperatures? Then you might experience vasoconstriction, which is the constricting of blood vessels, similar to cold ears.
Your blood vessels can get constricted while running hard, especially in cold weather or at high altitude.
Often common among long-distance runners, vasoconstriction can cause serious pain in the ears. The pain is worse when running in cold wither or
The Solution
There aren’t many measures to take to avoid vasoconstriction other than keeping your ears warm and steering clear of altitude training.
So, remember to protect your ears from the elements. Wear a head band or hat when running or exercising in cold weather. Make it a rule.
If the pain persists, consider moving your workouts indoors.
Ruptured Eardrum
Experiencing temporary hearing loss? Then you’re dealing with a ruptured eardrum
Another common cause of ear pain is a ruptured eardrum, a condition with a tear or hole in the thin tissue that separates the ear canal from the eardrum (the middle ear).
Although a ruptured eardrum isn’t caused by running, logging the miles—and exercise generally—can worsen the pain. Not only that, any sweat or moisture that makes its way to your ear can trigger pain from a ruptured eardrum.
And the pain will also be present when not exercising.
Common culprits include loud sounds, sudden changes in air pressure, ear infections, severe head trauma, or small objects shoved into the ear.
The Solution
If you suspect a ruptured eardrum, you should visit a doctor immediately to diagnose the problem. Cases of rupture eardrums should be treated ASAP.
As a runner, you should stop exercising immediately and get the necessary medical care.
Otherwise, you’ll just make things worse for yourself, and you don’t want that.
If you’ve covered all bases but are still dealing with ear pain during or after exercise, then it’s time to consult a doctor to get at the root cause of the issue.
Conclusion
There you have it!
If you often experience ear pain while running, then today’s article should set you off on the right path. The rest is just details.
Looking to get the most out of Strava? Then you have come to the right place.
Since its launch in 2009, Strava has become the go-to “social network for athletes”—runners are no exception.
This app has become a phenomenon in the endurance world as countless athletes upload their workouts and activities to their profiles and share them with friends.
So what is Strava? How to use it? And most importantly, how to get the most out of it? That’s where today’s post comes in handy.
Whether you’ve never used Strava before or it has been a part of your training plan for a while, you’ll get something out of this post.
Note – Since Runners Blueprint is primarily catered to runners, I’ll be focusing mainly on the running aspect of the app in my review.
What is Strava?
Strava is a “free” activity monitoring platform that can be used through an app on your phone or the via the web. It helps you become a better runner by tracking your training, setting benchmarks, and joining challenges.
Thanks to the app, you’ll be able to monitor your training, upload your workouts, follow other athletes, create your routes, join challenges and clubs, and so much more.
You can keep track of your workouts, including your runs, strength sessions, cycling, yoga, etc., all in one place, thus, providing a wealth of data and an accurate record of your training efforts.
The app can also monitor your shoe mileage which lets you know when it’s time to look for a new pair—without having succumbed to injury.
What’s more?
Using the app, you don’t need a fancy fitness tracker or heart rate monitor.
In addition to tracking your training,
Forget about Facebook or Instagram—Strava is the perfect social media network for active folks.
Strava has a big community where you can upload your post updates, share workout, connects with other runes, make friends, join challenges, join running clubs, and so much more.
Is Strava Free?
Just like most fitness apps, Strava is available as both a free and subscription-based app. The free version includes route tracking and long-term data collection.
It also grants you access to the community aspect of the app. And yes, you can do plenty of things on the app’s free version.
The paid version, or what’s known as Strava Summit, grants you full access to all the extra features. To be a Summit subscriber, you’ll have to pay around $5 per month or $59.99 per year.
Strava Summit is divided into three packs:
Training
Safety, and
Analysis
You can purchase these individually or all together—depending on your needs.
How To Start Using Strava?
First of all, you’ll need to set up your Strava account. You can use your Google or Facebook info, but if you care about your privacy (you should), then feel free to kick off the account creation process with your email.
The moment you launch the app, Strava will quickly ask you to fill out a few basic information, such as confirming your name, providing gender and birthday, uploading a photo—you know, the essentials.
Next, you have to follow the instructions, and you’re in.
For more profile customization, check all the setting options.
When recording your activities with Strava, you have three choices.
You can enter the information manually
Record your run with the Strava app while keeping your phone with you while running
Sync the date from a fitness tracker or a GPS watch.
Let me explain each
Manual
All you have to do is choose the PLUS sign (located upper right on the desktop) and then choose the manual entry option. Next, feel free to add as many details as you know.
Strava App
This is an easier method. You just tap the Record tab on the app, and there you can go. You can change any settings as needed.
Fitness Tracker
As long as you’re using one of the many popular brands Strava recognizes, you can link your Strava profile with the fitness tracker or GPS watch of your choice, so that activated logged on, it’ll instantly sync and upload to Strava.
Whether you’re using the free or paid version, Strava provides you data in different ways that make it easier to keep tabs on what you’ve done, how the month of training compares to another as well as your yearly averages.
Thanks to Strava, you’ll be able to see your weekly training load laid out on your profile, highlighting the days you trained.
The app can also create a graph showing how your performance compares when running a route you’ve done before. Again, this is super helpful if performance boosting is your goal.
What’s more?
Signing up for the Analysis option on Strava lets you see a chart indicating your “relative effort.” This examines how your last workout compares against your usual level.
First, download and install the app, which is compatible with most Android and iOS devices. I don’t need to show you how to download an app, right?
Once the app is ready and running on your phone, you’ll be swiftly prompted to fill in your data.
To add more details to the app, freely free change to privacy settings, and uncover more about the community features, you’ll need to go and get it for yourself.
Now that you know a thing or two about the inner workings of the app, let’s get to the fun part o the app, which is the social element.
I suggest you take the time to explore the app features on the mobile app, as they’re designed much more intuitively.
To make the most out of the community aspect of Strava, start by joining Strava clubs near you (simply tap on Clubs, and you’ll see suggestions for Strava clubs in your region). Choose any that seem interesting, then join.
You can also join a challenge, pitying yourself virtually against thousands of others users to complete running challenges of a certain number of miles a month, etc.
You can also look up your runner friends’ profiles by searching them out to see their updates and posts. Yes, it works exactly just like Twitter or Instagram.
And remember to give them “kudos” on their workouts, which is the Strava equivalent of a like.
With the rise of remote working, it is getting increasingly harder to stay fit and healthy. Sitting in one place all day long without moving can have an immensely negative impact on your body. That is why it is important to get a certain level of physical activity and exercise to make sure your muscles and joints maintain their range of motion. The problem now is that many people are confused about how to go about it the right way. With all the different kinds of workout regimens available online, the dilemma is inevitable.
Is it beneficial to use HIIT for fat loss or maintain a calorie-deficit diet? What kind of workouts are good for someone with long work hours? Questions like these can make you wonder about the correct way to shed those extra pounds. However, in most cases, it is not about the intensity of the workout but the frequency that will show the best results.
This article will shed some light on your burning questions about the right workout frequency and help you choose the proper routine to fix your stressed-out body. However, you must not forget that fitness means different things to different people. Learn how often you should engage in different types of workouts for various fitness goals.
Working Out For General Fitness
Everyone wants a fit body, but you don’t necessarily need to do intense workouts every day to achieve it. Instead, you can make your body more flexible and energetic with general workout sessions. General fitness is achievable by performing basic exercises that require only your body weight, such as push-ups, crunches, skipping rope, lunges, and planks. Doing a mix of these basic exercises for 30-40 minutes a day, 4-5 days a week, will help you build optimal strength and maintain a good body.
Working Out For Weight Loss (Cardio)
A sedentary lifestyle with no bodily movement can cause weight gain. But you can quickly shed those love handles and body fat by doing regular cardio exercises such as jogging, walking, cycling, jump ropes, burpees, and HIIT. Engage in cardio for an hour a day, thrice a week. However, you should also focus on maintaining a proper diet for good results. Therefore, follow a calorie-deficit diet plan and exercise regularly to not only lose weight but also maintain the weight loss. And don’t forget to drink plenty of water because these exercises will make you lose a lot of water and increase your chances of dehydration.
Working Out For Muscle Building
Getting a ripped body is a fitness goal for many gym-freaks. Burning the fat from your body to build your muscles requires consistency more than anything. So if you are someone who wants to hit those heavy weights and improve your strength for explosive energy, you should go to the gym 3-6 times a week and exercise for about 45 minutes each day. Along with consistency, you will also need to show discipline while following a high-protein diet. Additionally, you should not ignore the importance of proper sleep. Getting 8 hours of sleep every night will help your muscles recover and grow sufficiently to increase your strength. On your rest days, practice yoga to maintain good posture and flexibility.
Why Should You Avoid Over-Exercising?
Working out for half an hour daily can benefit your health in various ways. You will be able to maintain an ideal BMI, lower your chances of developing a chronic illness, and live a healthy life. However, working out excessively to lose tons of weight quickly or rush through your fitness goals can have the opposite effect. Here are a few side effects of over-exercising you must watch out for:
Poor Sleep Cycle: Moderate exercise helps your body unwind and encourages sound sleep. However, exercising excessively can amp up your energy and make it difficult to fall asleep, leading you to toss and turn in bed at night. As a result, your muscles will be tense, and you will feel sluggish the next day.
Feeling Tired after running: Overtraining can result in decreased performance and constant fatigue. Moreover, your body releases stress hormones when you exercise too hard. You may feel exhausted despite having slept for 7-8 hours and eating a nutritious breakfast. You must be aware of your limitations and allow your body some time to recover.
Risk Of Injuries: Do not push yourself to the limit if you engage in intense workouts frequently. Being too hard on yourself can make injuries more likely to occur. Additionally, exercise-related problems, including back discomfort, joint pain, and muscle pain, may keep you off your game for weeks.
Low Mood: Dopamine, the “feel-good” hormone, is released when you exercise. However, overtraining has the exact opposite effect. It raises the body’s cortisol levels, which can increase the risk of extreme mood swings, chronic stress, and clinical depression.
Maintaining a healthy lifestyle is the key to staying fit. But doing anything in excess, including exercising, can be counterintuitive. Just ensure that you work out according to your body’s capability and follow a healthy diet to achieve a fit body. And figure out which type of exercise is the best for your body according to your fitness goals.
Everyone knows that Vitamin D as a critical nutrient for bone development and health.
But did you know that it may also play a huge role in your overall recovery and athletic performance as a runner?
That’s what we’re going to cover today.
In this article, I’ll explain why vitamin D is important for runners and how to get enough each day.
Sounds great?
Let’s get started.
What is Vitamin D
Vitamin D is a key nutrient getting a lot of attention from those interested in optimal performance and health.
The nutrient belongs to a group of fat-soluble steroid-like compounds, which means that it dissolves in fats and oils and can be kept in the body for a long time.
Vitamin D can be classified into two major forms:
Vitamin D2 (ergocalciferol), also known as pre-vitamin D, is found in some plants, yeasts, and plants.
Vitamin D3 (cholecalciferol), also known as the sunshine vitamin, is the most active in the body and is synthesized in the skin following sunlight exposure.
(Of the two, D2 (cholecalciferol) is abundant in animal foods, like egg yolk and fatty fish.)
The Importance of Vitamin D
The sun is the main source of Vitamin D for most people since the nutrient isn’t commonly available in foods. That’s why this may cause problems in people who don’t get enough sun exposure.
And here’s the kicker.
Research has reported that a drastic number of athletes are Vitamin D deficient, and these low levels have dire effects on muscle endurance, strength, and power.
This is blamed on a lack of sun exposure, which is the primary nutrient source. Anything that inhibits your sun exposure can compromise vitamin D levels.
That’s why athletes who spend most of their time training indoors are especially prone and athletes who train at high altitudes.
What’s more?
Some runners may under-fuel, which can put them at a higher risk for vitamin D deficiency
Why this should be alarming?
Research has also shown that athletes with low Vitamin D levels are more prone to stress fractures and other musculoskeletal injuries. They also tend to experience higher rates of inflammation following high-intensity exercise.
In contrast, research has also reported that healthy levels of Vitamin D can positively impact muscular endurance and strength.
One example is a research review from the journal Physical Activity and Nutrition that reported that having healthy vitamin D levels positively impacts athletic performance in endurance sports—running is no exception—among other benefits.
Not only that, more and more research has found that having an increased level of the vitamin was associated with a lower rate of injuries and overall better performance in athletic performance.
Here’s the good news. Plenty of research has linked Vitamin D deficiencies to bone-stress injuries.
The nutrient is needed for the development of strong, healthy bones. Research shows that low nutrient levels can greatly increase the risk of stress fractures.
Want proof? Here’s one.
Research published in the American College of Foot and Ankle Surgeons followed 53 subjects with stress fractures and reported that 83 percent had vitamin D levels below 40 ng/mL, and around 53 percent had levels under 30 ng/Mr.
In other words, over 80 percent of the patients had sub-par vitamin D. This is more than a coincidence.
Want to veer off the cold and stay healthy all season? High vitamin D might be the answer.
Research has found a strong link between poor vitamin D levels and autoimmunity conditions. However the link between the vitamin and respiratory infection is still debatable.
Again, don’t take my word for it.
Research that looked at 225 endurance athletes over the winter reported that a drastically higher proportion of D-deficient participants experienced an upper respiratory tract infection (URTIs) such as sore throat, colds, coughs, etc. They also came down with worst symptoms than those in the healthy level group.
That’s not the whole story.
Another research reported that supplementing 5000IUs a day with vitamin D3 for a month during the cold season improved immune function and lowered the rate and severity of URTIs in taekwondo athletes.
Research assessed 35 ultra runners, with one group receiving a big boost of 150,000 IUS 24 hours before the race and the other group getting a placebo.
Next, the researchers analyzed inflammation markers in both groups.
The result?
Both groups had higher levels of Vitamin D in their blood. This shouldn’t be a surprise since Vitamin D is released to reduce inflammation and aid in immune function.
But the group of runners who got the placebo experienced much higher markers of inflammation after the race.
Research has reported that optimal vitamin D levels can improve performance and that an increased intake can boost some strength and power measures in athletes.
Research has shown that optimal vitamin D levels can positively impact endurance performance and muscle strength.
Since optimal levels of vitamin D play so many important roles in the body, a lack can definitely affect endurance and strength and boost injury risk.
Again, don’t take my word for it.
Research has reported that athletes in The National Football League (NFL) with low levels of nutrients were at a higher risk of bone fractures.
Another research found that over three-quarters of patients with ligaments and cartilage injuries and half of the patients with muscle and tendon injuries have poor vitamin D levels. This is another proof of the increased injury risk caused by lack of nutrition in this area.
That’s the whole story.
Poor vitamin D levels can also boost your risk of muscle weakness, muscle myopathy, and chronic fatigue. This is especially the case for long-distance runners.
However, some research suggests that 400-600IU per day might not be enough for optimal bone health in athletes. Instead, the research has pointed out that athletes may need to take in roughly 2000 to 5000IU a day from various vitamin D sources to meet their daily needs.
Take the following steps to ensure optimal levels of Vitamin D.
Get More Sun
Diagnosed with vitamin D deficiency? Then your first step is to get more sunshine. The rule of the sun is ensuring healthy vitamin D cannot be overstated.
Research shows that with just a quarter of your body’s skin exposed to sunlight, you can synthesize enough of the nutrient for one day with around six minutes of sunlight exposure in the midday sun.
That’s why, as a runner, if you tend to run early in the morning or at night, consider switching to lunchtime runs. I’d also recommend scheduling your training between 10 am and 4 p.m.
Keep in mind that the more your skin is exposed, the higher the chance of making enough vitamin D, so reveal your legs and arms but avoid getting sunburn or frostbite.
As previously stated, your diet isn’t the most reliable way to get vitamin D, but eating there right foods does help.
Only a limited range of foods contain vitamins. These include:
Eggs
Meat
Oily fish such as trout, salmon, and sardines
Fortified milk
Remember that vegetables, grains, fruits, nuts, and cereals pack very little vitamin d—sorry, vegans.
When To Supplement
If you are at high risk for a deficiency, I’d strongly urge you to take a daily vitamin D supplement.
The truth is that supplementing with vitamin D can boost physical performance strength and reduce injury risk, especially in those who lack the vitamin or are at low levels.
Some health agencies suggest that everyone should be supplemented with vitamin D, especially during the winter, thanks to minimal sunshine exposure from cloudy weather conditions and spending too much time indoors.
According to NOW, the standard recommended level for Vitamin D maintenance is around 2000 IU/day—that’s around two dollars per month, so it’s pretty cheap.
Ideally, opt for a supplement that contains vitamin D3, which is the more readily available form.
The nutrient often comes in oil-based capsules, but if you take it in powder form, make sure to consume fatty foods to boost absorption.
The only time you should think twice before supplementing is if you have any health conditions predisposing you to hypercalcemia (high calcium levels in the blood), sarcoidosis, granulomatous disease, lymphoma, Lyme disease, kidney diseases, or if you’re under certain medications. Your doctor will know better.
Does Supplementing Work?
Research out of the Journal of International Society of Sports Nutrition assessed the impact of vitamin D supp on the skeletal muscles of endurance runners.
This research assessed how the subjects’ bodies reacted to supplementing over a 3-week period. In the end, the researchers reported that three weeks of supplementing with vitamin D positively impacted serum 25OH levels in endurance-trained runners.
What’s more?
Supplementing may also reduce post-exercises biomarkers such as creatine kinase, myoglobin, troponin, and lactic dehydrogenase levels.
Research has found that D3 is the more powerful and efficient form and is better absorbed and utilized than D2
The supplement takes many forms, such as pills, liquid drops, power, etc.
Vitamin D3, or cholecalciferol, consists of the neutral form of the nutrient that your body synthesis from sunlight. It’s often made from the fat of lamb’s wool.
Be careful with supplements, as vitamin D toxicity can cause digestive issues, nausea, decreased appetite, and frequent urination.
Vitamin D toxicity
Too much of a good thing is always problematic. That’s why you should be wary if you frequently supplement with high doses—especially if you’re not under medical supervision.
The main symptoms include:
Muscle weakness and fatigue
Decreased appetite
Frequent vomiting
Dehydration
Calcification of soft tissue (in rare cases)
Vitamin D For Runners – The Conclusion
There you have it. If you’re runner and serious about achieving optimal health, getting enough Vitamin D everyday should be a priority on your list. The rest is just details.
Feel free to leave your comments and questions below.
