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Are you a runner? In case you are, then it is vital that you understand what your body needs to run extra miles. It's not just about running, it's all about how you can push yourself until the end of finishing line or your target.
Generic Tips for Beginners
- Right Shoes- Most Important: Go for specialised running shoes that are easily available in the market now at an affordable price. It is advisable to buy a shoe which is one size up.
- Support- A Must: For women, it's a must to go for a good sports bra. It's meant for flat-chested women as well. This will avoid any kind of discomfort such as sagging of breasts, or even pain and discomfort.
Remember that excess running affects Cooper's ligament that supports the breasts.
If you are a man, go for tight but comfy underwear. That will reduce abrasion.
Keep a Close Watch: In the initial stage, you should run only comfortable miles. Gear up with a close-fitting comfortable sports outfit so that you can breathe, and your sweat is whipped.
Watch your Pace: Running is different than cycling or swimming. Even if you have mastered other sports, go slow with running. Gradual increase is always advisable.
Need a Commitment: Track your progress. Run at least thrice a week.
Specific Physio Tips
- Run and Rest: Rest is equally important. When you run, your body needs time to repair. It means body needs a balance of tissue wear and tear and tissue fortification.
- Know you Injury Cause: You must identify what's the cause of your injury so that accordingly you deal with it. Many websites can help you with that.
- What does your Body Say? Initially, it's normal that your body aches at few spots. Use a simple formula of RICE (rest, ice, compress and elevate) However, if it persists, then see a physiotherapist.
- Toughen: You need to identify your weaknesses so that you work on them to toughen yourself. Calf muscles, glutes and quads are commonly affected. Tough muscles absorb the effect more efficiently.
- Steady: You need to have control on your movements. Poor control leads to adverse effect on running. You can check it by assessing your single leg balance and single knee dip. Check if your body is balanced.
- Stretch your Body: This helps you to get rid of muscle tightness or joint stiffness.
- Adapt: Listen to your body and adopt the method of running that gives you painless run.
Ask for Help: Know your limits and see a physiotherapist or health professional if needed.
Although both are similar, treadmill and jogging are very different from each other. The same muscles are used in both the exercises and the same forward body movement is involved in both the exercises. Both are done for cardiovascular fitness, to decrease the amount of fat in your body, and to tone your legs. However, here are a few pointers which show you the difference between treadmill and jogging:
1. Treadmill is easy: Running on a treadmill is easier than going out for a jog. This is because a treadmill has a plain running surface with a constant environment. But when you go out for a jog, the surface may not be plain; the environment might not be constant as it can be windy or extremely sunny. The treadmill can also be adjusted according to your requirements, like the inclination can be increased or decreased; the speed of the belt can be increased or decreased, etc. It also affects the joints less because you are able to have a flat surface to place your foot every time, unlike the rough surface of the roads and lanes when you jog.
2. Convenience: Running a mile at home on a tread mill is much more convenient than going out for a jog. You can hop onto a treadmill for a run anytime, but going out for jog whenever you feel like, is difficult and can cause inconvenience. The weather might not be appropriate to go for a jog, or you might have certain things to do which you can while you are on the treadmill.
3. Motivation: Treadmills allow you to see how much you have run, which will motivate you to work harder and surpass your previous limit. This is difficult when you go out for a jog as you cannot calculate how much you ran.
4. Burning calories: Jogging outside is much more challenging than jogging on a treadmill. This is because of the various factors which you have to face like weather and terrain while you are jogging outside. This causes you to burn more calories than what you would on a treadmill. However, you can change the inclination and the speed of the treadmill which will also enable you to burn more calories.
Although jogging outside and on a treadmill might have these few differences, you will get the best results, if you are able to combine both together.
My hand was fractured one month ago. I had a plaster for 7 days but still after one month there is so much pain in my hand I can't pull a heavy objects and my hand also not twisting normally. please suggest me treatment.
My shoulder get injured in an accident. Now I can't rise my right hand in upward. My doctor suggested that it is due to scratch in the covering of bones and surrounding tissue. What is its remedy?
Dear Sir / Madam Please note my Mummy who is 68 years old, she is suffering from Cervical Compression Myelopathy and doctor are suggesting surgery since last two months her right hand is not working pls inform which is the best doctor for surgery in Hyderabad and what are the success rate.
. I have a pain in right ankle and I am unable to move or shift of lift while I am walking. The pain is increasing day by day. I can't properly step up.
I am suffering from Acl completed tear past 6 months, I am a badminton player, I previously used kerala treatment but there is no result, please suggest my how to cure.
Hello hi I am guravaiya I am 31 year old I am suffering from right shoulder joint it has been paining very much what should I do now.
I daily practice running 1600 m ,but from last week I face a lot of pain in my right leg and it is little plum ,i am try pain killer gel (NISEGEL) WHAT SHOULD I DO?
I am 36 years old woman. I start my work early morning and restlessly complete work first by standing so far. Now for past four days I am unable to stand due to severe under foot pain. It is paining even I sit for sometime then getting from sleep too. Only under the foot. I go for walk every morning for 30 minutes. Please tell me the cause and preventive measures.
I am suffering from upper arm pain, swelling in joints, burning sensation under feet, sometimes difficulty to breath. Is this the symptoms of heart disease. ?
I have pain in legs and hands. When I was travelling automatically my hands and legs are going in big size.
While playing cricket we throw balls but while throwing I don't feel power in that and after throwing the shoulder pains a lot for e.g. As if my should is cut down. That kind of pain. I thought of resting for a month will take care but still it has not and now it is being more than 2 months. Need help as to how I can get my shoulder working as normal.
The last few decades have seen obesity has grown as the new social evil. One of the major culprits is the reduced physical activity and sedentary lifestyle that has become the norm. It is therefore not surprising that weight loss is on everybody's personal goals. In a lot of cases, ironically, the methods and techniques have involved turning the clock back, what was being done a couple of decades ago. Let us look at using stairs for example. From an engineering point of view, elevators and escalators were a major focus area in the 1900s and 2000s. However, now, stair designs that are easy on the body are the highlight.
Let us look at some facts related to weight loss and climbing stairs. These should provide you sufficiently good reasons to start using the stairs next time when you have a choice.
- Fact 1: Climbing stairs help burn more calories per minute than jogging. It is declared as a 'vigorous exercise'.
- Fact 2: Climbing a step helps you burn about 0.2 calories and going down burns 0.05, so to burn 1 calorie, all you need to do is go up 5 steps or go down 20 steps.
- Fact 3: However, though the number of calories burned is less by going downstairs, the muscles and joints used for getting down stairs are different. Using stairs to go up and down should be regularly practiced.
- Fact 4: Climbing stairs require about 9 times more energy than sitting and about 7 times more energy than required to take the lift.
- Fact 5: For going up or down 3 to 4 flights of stairs, taking the stairs helps save about 15 minutes of valuable time (most of it waiting for the lift to arrive).
- Fact 6: Regular use of stairs safeguards you against heart disease, diabetes, muscle weakness and stroke.
- Fact 7: Endorphins are released when you climb stairs, which also induce a feeling of well-being.
- Fact 8: Overweight people burn more calories by climbing stairs.
- Fact 9: Taking one step at a time in more beneficial than taking two at a time. Calories are burned gradually, but more efficiently.
- Fact 10: Climbing stairs is eco-friendly as well, as it reduces carbon emissions. Just another reason why you should avoid the lift!