5 Common Injuries for First-Time Runners and Treatments Recovery & Injury management Running 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
9 Best Foods for Runners Nutrition & Diet management Running by elearningsport - 29/08/202130/08/20210 A healthy diet and nutrition are key to maintain good health and promoting performance for runners. A healthful diet typically includes nutrient-dense foods from all major food groups, including lean proteins, whole grains, healthful fats, and fruits and vegetables of many colors. Runners always ask what foods they should consume to enhance and maintain their performance. Here are the 9 best foods for runners; Orange or orange juice Oranges are loaded with vitamin C. Vitamin C is a powerful antioxidant. It can help relieve sore muscles. It also fights the free radical damage that your body experiences after strenuous aerobic exercise. If you don’t feel up to eating the fruit, get the nutrients in by whizzing up some freshly squeezed orange juice.
Yoga Routine for Runners: Strength Training for Runners Running Yoga by elearningsport - 02/05/202102/05/20210 Any runner understands the level of soreness and tightness that could be caused by the sport to the lower body. As a result, failure to stretch out the muscles before and after running may result in ongoing pain and tension. Consequently, the pain and tension increase the likelihood of getting an injury. However, engaging in a yoga routine for runners can help ease your muscles, thus easing mobility between runs and calming your body. Below are 3 of the best yoga positions for runners that can help release tightness in crucial body parts, including the quadriceps, hips, calves, and hamstrings. But you will need to ensure that you perform each flow on both sides of the body, holding each of the
How to speed up muscle recovery after a 10k run? Recovery & Injury management Running 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
Is running during COVID-19 important? Running by elearningsport - 27/03/202127/03/20210 Have you ever thought of getting yourself organized and starting some daily running during COVID-19? If yes, you were not alone. However, it is important to motivate yourself with the benefits of running during a pandemic so that you would never miss it. Why physical exercise is more important during the pandemic? You cannot ignore physical exercise, or in particular, running during COVID-19 because: 1. Running improves your immunity It is a well-known fact that people with weak immunity are the most vulnerable to COVID-19. You got it right! The most important thing to do during the pandemic is to run – and make your immune system stronger! There was a research carried out on the relation between physical exercise and illness risk. The graph clearly
