How your muscle strength depends on quality of your sleep?
If you don't get a good night's sleep, you'll usually feel "off" the next day. Not only can your mood and energy be low, your exercise usually suffers as well. This seems to happen if you regularly get less than 6 hours of sleep per night. Additionally, you may also notice that you crave junk foods after a sub-optimal amount of sleep the night before.
What does good, quality sleep mean?
Sleep quality, as opposed to sleep quantity, refers to how well you sleep. This also includes sleeping for 30 minutes or less and sleeping through the night without getting up. One last bit to add to the mix is that if you wake up for any reason, you'll fall back asleep within 20 minutes. The most valuable thing you have is your mind and body, which need a certain amount of sleep each night to function properly. As such, more than 60 percent of the population does not sleep well through the night. Research shows that people who sleep less than six hours have higher levels of inflammatory proteins in their blood than those who sleep more than six hours. This is important because inflammation is linked to diabetes, stroke, heart disease, arthritis and premature aging. These data are published in the Centers for Disease and Control and Morbidity and Mortality Report.
The link between quality sleep and exercise
You work hard in the gym and try to eat healthy to give yourself the best chance for success. The last thing you want to do is ruin your chances by getting too little sleep. Research from the University of Chicago and the University of Wisconsin shows that people who sleep more have less body fat. Subjects who controlled calorie intake and averaged 5.5 hours of sleep had more body fat compared to subjects who regularly slept 8.5 hours. Finally, the Wisconsin Sleep Cohort Study tracked more than 1,000 subjects for their sleep patterns. They found that for those who slept less than 8 hours a night, BMI increased in proportion to the decrease in sleep.
What is the recommended length of sleep?
The National Sleep Foundation recommends 7-9 hours of uninterrupted quality sleep for adults (ages 18-64). For seniors (age 65+), they recommend 7-8 hours of sleep each night. These recommendations were updated in 2015 and published in Sleep Health: The Official Journal of the National Sleep Foundation.
Final thoughts on sleep
A final note on the importance of sleep is well explained in the book Biological Rhythms and Exercise. "Weight training may not be affected by partial sleep loss early in the workout, but performance suffers from a lack of drive and concentration as (exercise) continues."
Are you struggling to stay motivated to exercise? While many of us understand the importance of physical activity, long-term exercise is something most of us consider drudgery. The conveniences of modern life make natural physical activity difficult for many of us – most of us work in offices and have cars around us, while home gadgets take the physical effort out of cleaning. Because of this, many of us today need to exercise. Here are a few reasons why you may be having trouble finding the motivation to exercise.
You don't have a clear goal
Telling yourself you want to 'fit in' is not a clear goal. By giving yourself a tangible goal, you will be able to do this more easily. You can aim to complete a physical challenge such as a half marathon, or you can try to strengthen your body until you can deadlift a certain weight. On the other hand, if you want to lose weight, you can aim to fit into a certain clothing size or set a target weight to hit on the scale. With these goals, you can more easily track your progress and become more motivated.
You expect results very quickly
Many of us are also impatient when it comes to exercise – it can take months for some people to notice significant weight loss or muscle gain. Start focusing on small gains each week, even if they don't show up physically like shedding a pound or maybe running a little more. Also, don't be discouraged by weeks where you take a step back - everyone has those weeks, just like everyone has good weeks.
You have no one around to motivate you to exercise
Not having the support of other people can motivate you to exercise more. Having a personal trainer can sometimes be a great motivator – check out the best personal training courses in your area and see what the impact is. You can also consider working out in a group with other people or even find your own workout partner. By training with other people, you'll have someone to motivate you to get out of bed when you're having a lazy day.
You’re choosing forms of exercise that you don’t enjoy
Most people don’t enjoy exercise because they choose the wrong forms of exercise. You don’t have to go to the gym or go jogging in all-weather to keep fit. Instead, find forms of exercise that appeal to you. You could try a new sport such as squash or fencing, or you could buy a treadmill for home so that you can keep up your running routine in winter without having to brave the outdoors. By making exercise fun you’ll be more motivated to do it.
You won't make time for exercise
You don't need a lot of free time to exercise. Many exercises can be combined with everyday activities. There are exercises you can do in the office, exercises you can do with your baby, and exercises you can do while doing housework. When you incorporate exercise into your daily activities, you may find that you don't need to set aside time for exercise.
When most people think about how to achieve their next weightlifting goal, yoga may be one of the last things that comes to mind. This seems like it should be one of the first ideas to consider. In celebration of National Yoga Day (6/21), we're sharing some great tips on how to add yoga to your routine and how it can help you in the gym
1. It is good for muscle recovery
After a workout, it's important to give your muscles time and activity to allow them to best heal. Yoga is a great post-workout rehab for your muscles because it gently stretches your body without adding tension. It's great for relaxing your back, arms and shoulders after an intense workout.
2. Yoga improves flexibility and mobility
Your body has a balance of agonistic and antagonistic muscles. These muscles are similar, but when one gets too tight, it limits the movement (and thus the strength) of the other. Since weightlifting consists of repetitive short movements, it tends to strengthen and shorten muscles. Yoga helps break this tension and prevents your muscles from working against each other. Better range of motion also helps prevent injury.
3. Improve Your Form
Ever find yourself holding your breath mid-lift? One of the main things you focus on in yoga is your breathing. Learning how to control your breathing while manipulating your body can help you breath more consistently during your workout, thus improving your form. Yoga also increases your overall lung capacity and circulation.
4. Yoga also tones muscles
Many people have the impression that yoga is a passive activity. Each pose actually targets specific muscle groups to help tone. It also helps exercise unused muscles that you don't normally target.
5. Improving heart health
Yoga is great for lowering blood pressure and flushing the lymphatic system, which promotes healthy heart function. Slowing the heart rate and removing toxins from the blood can reduce some of the strain on the heart during intense training.
Although it seems intuitive that weightlifting and yoga are two completely different areas of health and fitness; in fact, they are very complementary in achieving your goals. The two work so closely together that they even have a new style that incorporates strength training, Iron Yoga.
Guidelines to Stay Safe During Outdoor Workout Classes
If fitness classes are your happy place and you're tempted to get moving with a group outside, experts say there are precautionary measures you can take to reduce your risk. The safest sweat sessions will have the following COVID protocols in place:
1. Mandatory: Face masks
Experts agree that masks are essential for outdoor exercise classes. At Neubauer's studio, class participants must wear a mask before, during and after practice. It offers disposable masks in case someone forgets to bring their own.
"Masking is undoubtedly the number one method of preventing transmission," said Dr. Holes. "The evidence suggests that it also protects you from the virus. Not only are people who wear masks less likely to get infected, but when they do get sick, their symptoms are less severe because they have to get a smaller dose of the virus."
Check with the trainer beforehand to make sure they will enforce the mask requirements - and even put the mask on themselves. "Teachers should seriously enforce masking rules in the classroom,"
2. Mandatory: Social distancing
Exercisers should stay at least 6 to 12 feet apart. "The further the better," said Dr. Veltman. "When you breathe deeply during vigorous exercise, you expel more aerosol particles and project them further."
Also, make sure you don't bump into others. The last thing you want is to be in someone else's airway. Teachers should also keep their distance.
"We are not making any practical changes now," Neubauer said. "We know every customer by name and give people tips on technique and microphone shape."
You can also consider sticking to low-intensity group classes and doing high-intensity workouts on your own.
3. Recommended: Preliminary screening methods
According to Dr. Veltman, course participants should be asked if they have symptoms of COVID (diarrhea, muscle pain, sore throat, loss of taste or smell, cough, shortness of breath), if they are positive for COVID or awaiting test results, or if they have had recent contact with someone who has tested positive in the past two weeks.
"In effect, the instructor will perform a non-contact temperature check as an additional layer of protection," said Dr. Veltman. Teachers at Neubauer's studio take each client's temperature before entering the classroom space. "We also keep contact tracing class lists," he said. But take pre-screening checks with a grain of salt. "The only way to know if someone is infected is to take a test," said Dr. Holes. The CDC estimates that 40 percent of people who test positive for COVID are asymptomatic, meaning they show no symptoms of their illness. And 50 percent of COVID cases are spread among people who are presymptomatic — infected but not yet showing signs of illness.
4. Recommended: Low number of confirmed cases in the community
The more COVID there is in your area, the more dangerous it is to attend any kind of gathering — including outdoor aerobics classes.
"If you live in an area with a low incidence of cases, then you know that the transmission rate is low," said Dr. "The R0 or daily infection rate in your province should be 0.9 percent or less; anything above 1 percent means exponential growth."
5. Recommended: BYO facilities
A September 2020 study in The Lancet suggests that the risk of transmitting COVID through surfaces is very low, but it's still worth using your own equipment if possible or carrying disinfectant wipes.
"In our studio, people bring their own towel and yoga mat, and we provide specific equipment like balls and barres," Neubauer said. "We are creating 30 minutes between lessons to diligently disinfect equipment and contact points."
To eliminate shared paper and pen, Neubauer's studio has also implemented a contactless check-in method where the instructor digitally checks clients into the class.
Whether you use gym equipment or not, remember to wash your hands for at least 20 seconds when you get home. Your post-workout shower will also help.
6. Recommended: Small class size
The larger the group, the greater the risk of exposure. suggested by dr. Veltman organize courses with a maximum of 10 participants. This interactive map, created by Georgia Tech researchers, shows how likely it is that someone at the event you're attending will test positive for COVID, based on the number of people and location.
7. Optional: PA system
While this is certainly not a solution if the classroom does not have a PA system, it is another way to minimize the risk of contamination. That's because talking loudly can release thousands of virus droplets every second, according to a June 2020 study in PNAS.
"This can lead to a greater possibility of transmission, so look for a teacher wearing a mask and using a PA system instead of shouting music," said Dr. Holes. In May 2020, the CDC reported that indoor choir practice (without masks or social distancing) resulted in a whopping 87 percent of the transmission of COVID, due in part to loud cheering. What if the teacher doesn't have a PA system but wears a mask? "A mask can greatly reduce transmission, but screaming is still not good," said Dr. Holes. (Another reason to prefer a small, modest yoga class over a big, loud, music-fueled HIIT class.)
So is it safe to go for outdoor exercise?
We know it's a lot to think about, and the decision is ultimately up to you and your comfort level with risk. But whatever you choose, the important thing is to find a safe way to stay active, whether it's getting on a bike in the comfort of your home, jogging or Zumba in the park with friends.
Squat to press is a great low impact full body exercise. "You get your heart rate up quickly without putting too much pressure on your joints," says Bailey. "Plus, you engage the lower body in the squat, the upper body in the press, and the core to strengthen the entire movement together."
1-Stand with your feet hip-distance apart.
2-Hold a pair of dumbbells on your shoulders, palms facing in. ("Usually you can choose a weight a little heavier than you would normally choose for a
standard shoulder press because you're using the momentum of your squat to lift the weight," she added.)
3-Squat down and hold the dumbbells overhead while standingDo 12 repetitions.
Move 2: Spinning Plank
Your core is one of the most important muscle groups in your body, supporting you in everyday movement. Spinning planks are one of the best core-strengthening exercises because they not only isolate your core, but you also engage your shoulders, back, glutes, and quads, Bailey adds. "They're more worried about your money."
1-Start in a straight plank, shoulders over elbows, elbows over wrists. Your body should be in a straight line from head to feet.
2-Engage your core and shift the weight to your left palm, rotating your right arm toward the ceiling.
3-Your heels turn toward the floor and your body forms a “T”.
4-Pause before returning to the start and repeat on the other side. Complete 10 reps on each side
Move3 : Double Crunch
This exercise strengthens the lower abdomen, says Bailey, who emphasizes the importance of keeping the lower back on the floor throughout. “Years ago a training teacher told me to think like a line of ants crawling under the small curve of your back and you have to crush the ants.
1-Lie on your back with your legs straight and your hands behind your head, elbows wide.
2-Press your lower back into the ground to engage your core.
3-Lift your head, neck and chest off the ground while bringing your knees to your chest.
4-Stop and go back to the beginning. Do not let your feet or head touch the ground between reps. Do 15 to 20.
Move 4: Flutter Kicks
It's the one that puts a strain on your entire stomach—and it can be really heavy, says Bailey. "The feeling you get—especially those lower abs that women often try to target—is brutal," she says. "This is a great exercise to add to your routine at home.
1-Lie on your back and raise your legs.
2-Place your hands under your hips and press your lower back into the ground to engage your core.
3-Raise your legs about five inches off the ground and lift your feet one at a time. Complete 25 kicks on each side.
There is so much information about working out and exercise terminology that it’s hard to keep things straight at times. It’s important to understand all of this terminology in order to improve both the your gym experience and the workout itself. Having a better idea of the following terms will help in both of those areas.
Compound sets are a good place to start
Sometimes it can be confusing because some exercises like the deadlift and bench press are also called compound lifts or movements. However, compound sets are essentially back-to-back exercises that work the same muscle group with little or no rest. For example, you do bench presses followed by push-ups or dumbbell curls followed by dumbbell curls. Using this format allows for more efficient training. Many bodybuilders use this type of training model in an attempt to build muscle hypertrophy.
Exercise terminology to know: supersets
If you look at exercise terminology and the history of supersets, you'll notice two different systems. One method involves multiple sets of agonistic and antagonistic muscle groups. An example is the biceps and triceps dip with a barbell. The second type of superset can use a set of several different exercises that work a specific part of the body, such as the chest. An example of this is a barbell bench press set immediately followed by a barbell chest fly. This type of superset typically uses 8-10 repetitions in each set of the exercise and no rest between sets
Ascending and descending pyramids
A strength training program may also use a pyramid approach to program design. Any type of exercise can benefit from the pyramid training method, especially powerlifters. There are two options, doing sets where you progress from light to heavy weight, a pyramidal increase. If the exercise sets go from heavy to light weight, this is considered a descending pyramid. The weight is usually light and starts with 10-12 reps and the weight gets heavier as the reps decrease until you reach multiple reps.
Negative twists
The descending phase of the repetition is known as the eccentric contraction or negative phase. When this phase occurs, the muscle actively lengthens (think biceps curl for a moment) to gradually control the weight. An individual can actually control or control more resistance at the bottom of the exercise. Negative lifts require the observer to lift the weight while the exerciser slowly lowers the weight. In terms of resistance to use, about 105 to 110 percent of the concentric 1-RM is sufficient. For example, if you have a 135-pound Barbell Bicep Curl 1-RM, the weight used would be around 140-150 pounds. The spotter helps lift the weight while the trainee slowly lowers the weight for the required repetitions.
Circuit Training
Circuit training (CT) is a fast and effective way to exercise. CT consists of a series of strength exercises performed consecutively with minimal rest. In terms of program design, 10-15 repetitions at 40 to 60 percent of 1-RM are typically used. There is a lot of research showing the benefits of 8 to 20 weeks of circuit training. Increases in both maximal oxygen consumption (4-8 percent) and strength (7-32 percent) were observed in both men and women.
A qualified nutritionist will always recommend eating real, whole foods as the first option to meet your daily protein needs. However, this can be challenging to do consistently over time. It can also be difficult if one needs a lot of protein every day to build lean muscle mass. This is where protein drinks come into play. When is the best time to drink protein drinks, before or after exercise? How many grams of protein should a typical protein shake contain? On the other hand, you have hundreds of different supplement companies to choose from and their job is to push the product through creative marketing campaigns. So where to turn? Hopefully this article will help shed some light on the subject.
Protein Intake Prior to Exercise
There is little scientific literature addressing the benefits of protein supplementation before or after exercise. A research study divided 21 men into two groups, with both groups drinking a protein drink with 25 grams of protein. One of the groups received it before their training, while the other group received it after their training. All subjects performed vigorous full-body exercise three times a week for 10 weeks. The results of the study found no significant difference in muscle strength or size between the two groups. The results of this particular study suggest that if you consume protein around your workout, it really doesn't matter if it's before or after your workout.
In the research study, researchers recruited 30 healthy men who did strength training twice a week for six months prior to the study. The subjects were grouped according to how much muscle mass each had. The study consisted of two separate tests, separated by two weeks, in which subjects drank either 20 grams or 40 grams of a protein drink. Protein drinks contain whey protein mixed with water and consumed immediately after exercise. The study resulted in a significant change (20 percent) in muscle protein synthesis in the group that consumed 40 grams of protein after exercise. This occurs when studies do not account for differences in lean body mass in any of the test subjects.
Additional study
Study One of the reasons this study shows good results is the amount of protein used. Subjects given a higher dose of protein (40 grams) experienced better results. The study design calls for 40 grams of protein instead of the more traditional 25-30 grams that are widely recommended. The positive results are probably related to the amino acid leucine. Most protein drinks contain no or very little leucine. Leucine is a very important and most important component or building block needed to stimulate muscle protein synthesis. If you happen to increase your protein intake through supplementation, do so gradually. This is because there are side effects of excessive protein intake. Most of the side effects of whey protein are related to digestive problems. People who have trouble digesting milk protein may experience symptoms such as bloating, stomach cramps, gas, and diarrhea. Most side effects can be related to lactose intolerance. Lactose is a form of sugar found in milk and whey protein. People with lactose intolerance cannot produce enough of the enzyme lactase, which the body uses to break down lactose.
A final word on protein recommendations
The amount of protein a person needs to build muscle depends on many variables. A reasonable goal is to get most of your calories from protein through whole foods. It would be wise to try to increase your daily intake of popular milk protein drinks that contain 3-5 percent leucine. In the end, it doesn't really matter if you drink protein drinks before or after exercise. Getting a little more protein than the recommended amount of 25-30 seems like a good option. Also, work on drinking plenty of water throughout the day, especially when protein levels are high.
Now that the weather is starting to warm up again, it's time to start focusing on hydration through exercise. Of course, it is important to do this all year round, but even more so in warmer weather. With so many mixed messages about when and how much to drink when you exercise, and the wide variety of drinking options available, it can be difficult to know exactly what to do. . In this article, we'll look at all things exercise hydration.
Who should stay hydrated during exercise?
The short and simple answer is everything. Everyone should make sure they drink enough fluids to be able to do any physical activity, but how much is individual depends on many factors, such as the rate of sweating between people and the conditions in which you exercise. The amount of sweat is determined by many factors, including: Fitness level: People with a higher fitness level generally tend to sweat more Body size: People with larger body size tend to sweat more Genetics: Some people sweat more easily than others Temperature: When it's hot and humid, an athlete sweats more. Air: Air flow through the skin improves body cooling and reduces sweat Exercise Intensity: The more intense the exercise, the more likely the athlete is to sweat As you can see, there is no one-size-fits-all method for sweating and fluid loss, so it's important to know your own hydration needs before, during and after exercise.
What should you drink?
There are many sports drink options on the market, so it can be difficult to decide which liquid best suits your needs. When choosing the best drink for you, you should consider: The length and intensity of your exercise If you need to replace carbohydrates and electrolytes Your individual preferences (e.g. taste) Food needs Plain water is great and for many people that's all they need. It can be sipped straight from the bottle, or if you're doing something where you need your hands, a hydration pack. Water also has the added benefit of being free and readily available. However, some athletes need to change or increase their carbohydrate and sodium (salt) levels during exercise, and plain water won't do the trick. When used correctly, carbohydrates can be beneficial for performance, especially during moderate to high intensity exercise. Sodium is an important electrolyte that helps with hydration by aiding the absorption of water through the gut and helping the body to "retain fluid" more effectively (i.e., reduce urine output).
Why is hydration important during exercise?
During exercise, fluids are important to maintain blood volume, keep body temperature under control, and reduce muscle contractions. When you sweat, your body works harder to maintain its internal temperature, but it also means you're losing body fluids. If the fluid level in your body is lower than it should be, you are at risk of dehydration, which can be very dangerous and even fatal in severe cases. Our bodies can handle low levels of dehydration, but the more dehydrated you are, the more likely your performance will suffer, not to mention the effects on your health. Negative effects include: Increased heart rate More perspective on effort Increased tiredness and fatigue, both physical and mental Decreased cognitive performance (eg your skill level and coordination, Gastrointestinal problems such as nausea ,Sunny day Headache, Sore muscles.
What are the symptoms of dehydration?
Whether you exercise or not, it's important that you know the signs of dehydration because it can cause serious side effects. Things you should look for include: thirsty Dark yellow and strong smelling urine Dizziness and a feeling of lightness in the head, often accompanied by a headache Avoid memory loss and confusion disgust fatigue Dry mouth, eyes and lips Muscle cramps and weakness Does not need to go to the toilet often (less than four times a day on average) Heavy breathing Increased heart rate If left untreated, dehydration can quickly worsen and lead to other serious health problems, such as constipation, urinary and respiratory tract infections, and kidney stones.
There are endless ways to build big, strong legs. Most lifters use basic lifts in their leg exercises. It is cold. But if you want to stay strong and move heavy weight without pain, unilateral training is essential.
Split squat
The split squat will not only build a lot of muscle; it also improves coordination, which lifters often lack. It also allows you to identify potential weaknesses and correct imbalances while still working hard. You may notice that your left leg has more strength or endurance than your right, or that one of your knees, ankles, or hips is less stable than the other. Getting this feedback is essential for pain-free performance and ultimately faster and better muscle recovery. Do 3-4 sets of 6-8 reps per side. Reduce control and explode with each rep. Rest for two minutes between sets.
Rear-foot elevated split squat
Also called the Bulgarian split squat, this is one of the hardest and most effective leg exercises you can do. It hits the quads, glutes and hamstrings while promoting balance and coordination on one leg. This makes it one of the most portable and beneficial exercises out there. Start with 2-3 sets of 12-15 reps at a controlled pace. Once you have the technique and control locked down, increase the load.
Step up
The lunge requires a lot of stabilization from the knees and hips, so master the movement before putting weight on it. Profits will come quickly if you have the right technique and are in control. It's also one of the most effective exercises to maximize your glutes. According to the Journal of Sports Science: "The progression and its variations can obtain the highest level of activation of the gluteus maximus, perhaps due to the necessary strengthening exercise." In this meta-analysis, the step-up was superior to squat and hip variations in building glutes. But even if you're not convinced it's the BEST, it's still worth adding to your workout if your goal is to build big legs and strong glutes.
Landamine lateral squat
Reinforce the outside of the sagittal (back and front) plane. In the frontal (side to side) plane, there are not many exercises that can load you as efficiently as the landmine side squat. Side-to-side training will strengthen your adductors and abductors (inner and outer thigh muscles) and increase your athleticism and performance. When we train in all planes of motion, we become more injury-resistant and build a more powerful (and better-looking) body. This landmine move allows you to load the bar while giving your spine a break. You'll limit the stress on your lower back and focus only on the muscles you're trying to hit. Want more of a challenge? Stay in an active three-quarter squat between reps to increase the time under tension. Be sure to watch (or rewatch) the video above to see it in action. Do 2-3 sets of 8-10 reps per side, resting a minute and a half between sets
Running is a very popular form of exercise, and for good reason. It's fun, requires little equipment, and can be done anywhere. However, overweight and obese people may feel that their body size prevents them from starting to run.
Start walking
You've heard that you have to walk before you can run, and this is especially important for larger people who are just starting their running journey. Walking helps prepare your body to eventually absorb the impact of running to reduce the risk of injury. "People who don't currently run shouldn't just jump into a full running program," It is important to first build a foundation in walking to build the muscles, bones, ligaments and tendon strength you need to walk.
Work up to a walking program covering 10 to 12 miles per week for at least a month before you begin adding running to the mix, Hamilton suggests. Taking this approach allows you to slowly build consistency while giving your body time to adapt.
SlowlyTransition into Running
Once you've built a solid foundation in walking, Stratton, Evans and Hamilton say, you can transition to running with a combination of walking and jogging when you start. This is a method where you alternate periods of running followed by periods of walking. You should start with a walk that's longer than your run (for example, run for one minute and walk for five minutes), says Stratton. Over time, running times increase and walking times decrease. Soon you will balance the run-walk time or even run longer (5 minutes walk and 1 minute run). After a few weeks or months of slow progress, you may feel ready to go full speed ahead. However, do not rush to the next stage too quickly.
Prioritize consistency and frequency when setting up your weekly running schedule. This means that it is better to do shorter sessions more often than longer sessions once or twice a week. You can start with about 20 minutes of walking, 3 to 4 times a week, according to Stratton. You can gradually increase the time by 5 to 10 minutes every few weeks along with manipulating the walking intervals.
Attention to Your Running Form
Running is a skilled movement, like a sport or strength training at the gym. This means that form and technique are important if you want to perform well, feel good and achieve your personal goals. Start in a tall, relaxed position. Lift your chest and look at the horizon. You must lean forward when walking. Stratton says that leaning back puts unnecessary stress on the lower back, which can lead to discomfort or pain. Evans suggests finding the right amount of forward lean for your body by walking in place and experimenting with different body angles.
Listen to Your Body
One of the best ways to avoid running injuries is to pay attention to your body; don't ignore the little warning signs that something is wrong. It's easy to ignore things when they're minor inconveniences, but that can lead to bigger problems and throw you off track. "Listen to your body's 'whispers' - the slight feeling of a bit of pain, stiffness or signs of over-fatigue fall into this category - so no need to 'scream'" Injuries such as shin splints, knee pain, plantar fasciitis etc.
Build strength training and stretching part of your routine
Running puts a lot of external force on your body. Building physical strength allows you to better absorb these forces so you can continue training without injury. This is especially important for overweight and obese people, who are at a higher risk of developing joint diseases such as osteoarthritis.
The most important muscle groups that runners target in the gym are the lower body and core. Building strength in these areas supports the muscles and joints used in running. Stronger leg and core muscles also improve gait, form and posture, Core training is also important because you use your core to maintain proper posture while running. Your core helps stabilize your pelvis and spine as you move. It also transfers power between the lower body and upper body and vice versa. Prefer strengthening in the range of 6 to 10 repetitions. Although your primary goal should be to train your lower body and core,
it's a good idea to train your upper body as well. Exercises like long push-ups and TRX inverted rows are a good place to start. Working on your mobility and flexibility will also help you stay healthy as you increase your mileage. Stretches that target your glutes, hips, hamstrings, quads, and calves can be beneficial. Movement exercises to open the hips, shoulders and ankles are also a staple of many running programs. You can do these exercises as a warm-up or cool-down before or after running or strength training. You can also run them independently throughout the work day to cut down on longer sessions.
