5 Common Injuries for First-Time Runners and Treatments

by Emmanuella Uka - 19/09/202124/10/20215

As a beginner looking to join the world of runners, you're probably very excited and wafer to jump right in it. Most likely, you already have your running gear, including running shoes, set for your first day as a runner. All that is great, but in addition to all that prep, you also want to brace yourself for the worst possible scenarios. That's right. As accessible and enjoyable as running is to everyone, it is one of the sports that record many injuries every year. These typically range from minor aches and sprains to lacerations and broken ankles that may need surgeries to fix. With more than 50 million people in 2020 engaged in running or jogging, Yale Medicine reports that

How to speed up muscle recovery after a 10k run?

by elearningsport - 11/04/202111/04/20210

Taking a week off would not actually help in your recovery from a 10k run effectively. However, these tips for recovering from 10k would help you get back to work faster and enjoy your normal life. 1. Rest & Appreciate First of, appreciate your achievement and be grateful. Not everyone is able to run 10k. So don't underestimate it but don't be fully satisfied and already think about the next run. If you have done once, you can do it several times. If you are running in a group, appreciate the time spent with other runners. Group running is a key positive motivation contribution factor. One of the easiest exercise I have learnt is to put your legs up against

How swimming can boost your muscle recovery?

by elearningsport - 05/04/202105/04/20210

You might have seen athletes going into their pools after a heavy workout session. Is it a post-workout exercise or a method for muscle recovery? Swimming after a workout is one of the best ways for muscle recovery. These are the reasons why swimming speeds up your muscle recovery after acute exercise. Swimming speeds up recovery because... 1. It improves blood circulation When you swim, your entire body, including muscles and major organs is fully functional. It engages your limbs, trunk, as well as neck. Moreover, your heart and lungs get stronger while coping with tough breathing conditions. The more your heart pumps, the more frequently blood circulates across your body. Improved blood circulation is directly related to quick muscle recovery from cramps and

Top 5 Ways to Get Rid of Muscle Soreness After a Hard Run

by elearningsport - 05/03/202106/03/20210

5 ways to get rid of muscle soreness after hard run 5 ways to get rid of muscle soreness after hard run. Experiencing muscle stiffness or soreness after a severe workout is very common. Similarly, most runners will experience muscle soreness 24 hours to 48 hours after a hard run. Although it mostly affects those who are new to running, experienced runners are not spared either, especially after managing an increased distance and intensity. So what are the 5 ways to get rid muscles soreness after a hard run ? Are your muscles screaming in pain after yesterday’s workout? Don't worry; instead, take it as a good sign. According to experts, DOMS (delayed onset muscle soreness) occurs after intense exercise and

Top 10 Recovery Rules For Runners

by elearningsport - 09/02/202125/02/20210

Runners have goals that they look forward to achieving but have wonder also what are the top 10 recovery rules ? The goals range from improving their speed, enhancing endurance, or just keeping fit. As a result, they must train hard until they achieve their goal. But the time they spend doing other things apart from running counts. It determines whether they achieve their goal or not. Besides, it helps the body to recover and adapt. Engaging in other activities helps to eliminate possible breakdown which may hinder success. Rules that could help the body recover after running range from cold therapy to stimulating the muscles to having enough sleep. They must also engage in social activities,refuel their bodies and help the