For the best fit, try on a new pair in the evening when your feet are swollen to their max. The right pair is light and has a wide toe box, with a 0.5" gap between the toes and the shoe tip, so that you can wiggle the toes, and cushioning that doesn't drop from the heel to the toe. Run in them to see if the heels slip. Don't worry about pronation or motion control. Use these shoes only for running and get a new pair after every 350 miles.
A morning cup of green tea on an empty stomach may damage your liver. Drinking it with a meal inhibits the absorption of iron in your body. Drink it 2 hours before or after a meal and 2 hours before bedtime. Else, its caffeine and L-theanine amino acid can keep you alert. The tea, being a diuretic, can also disturb your sleep. For weight loss, drink it before you exercise, but restrict yourself to 2–3 cups a day. Avoid this cooling drink in winter.
Taking a walk might be one of the best things you can do if you have diabetes. Walking not only improves the way in which your body responds to insulin but also reduces abdominal fat, which is linked to insulin resistance. Walking can also make your muscles take up glucose much better. So get your walking shoes on and tell diabetes to go take a walk!
No matter what causes anxiety in you, running relieves its symptoms like shallow breathing, palpitations, and numbness in hands and feet, by boosting the oxygen intake and blood flow. It increases the GABA neurotransmitters that soothe excited nerves and resist stress in the long run and endorphins to improve mood and battle the effect of cortisol. It promotes restful sleep. It's therapeutic in phobic anxieties.
Moderate running doesn't trouble the heart in people with high BP. In fact, it lowers BP, and regular running keeps it from rising even on exertion and boosts your oxygen intake, thus improving your performance. It solves your stress and weight issues and helps your heart. Running for 30 mins daily, even in installments, helps in cases of resistant hypertension where meds can't. Run, jog, or walk, but don't sprint.
Running releases hormones like serotonin or dopamine to alleviate depression and stress. It boosts neuron production in the brain's hippocampus region to aid learning and memory well into your old age and counter diseases like dementia and Alzheimer's. As it enhances your attention and focus, running is a viable treatment for attention-deficit/hyperactivity disorder.
Eat a banana before and after a run. It's full of carbs, antioxidants, vitamin B6, and potassium. Before and as you run, munch on a whole grain, nutty energy bar or just pop in a handful of potassium- and iron-rich raisins. Mix 2 tbsps cereals with 1/2 cup yogurt and 1 tsp honey before a run. Or eat a whole baked beetroot. Drink enough water, about 5–12 ounces every 15 mins during the run. But don't overhydrate yourself.
Running puts pressure on the bottom of the foot, or the plantar area, depending on the running surface. As excessive pressure can cause injuries, begin with a low-impact surface like grass, which offers a lower maximum plantar pressure than those offered by asphalt or concrete. You could also try synthetic track. But if you're running at a moderate pace, choose any surface and don't stick to one for life.
Sprinting, an anaerobic exercise, burns more fat at a higher speed—about 200 cals in 2.5 mins—than jogging, an aerobic one. It boosts metabolism and helps build lean muscles faster with the testosterone and the growth hormone it helps release. And as it triggers a faster release of endorphins, it's more effective in lowering stress. Restrict sprinting to 3 days a week and avoid it if you have heart or respiratory problems.
Long-distance running doesn't stress the knee joints greatly or hike the risk of osteoarthritis (OA) as it involves longer strides and a short ground contact. In fact, running over 1.2 miles a day lowers the risk by 15 percent, by reducing weight and fortifying the muscles, joints, and cartilages. But accompanied by factors like poor running form, injuries, OA genes, or osteoporosis, it may raise your risk.
Sprint interval training burns abdominal fat, hikes insulin sensitivity, and lowers carbs burning and high BP to avert diabetes and heart diseases. It helps build fat-free muscles by enhancing the protein synthesis pathways and hikes muscle stamina and efficiency by boosting oxygen exchange. It can also lift your mood by triggering endorphin release. Despite the benefits, it's best avoided by arthritic and cardiac patients.
Warm up with jogging and dynamic stretches like deep lunges. Heavylift 10 mins before a 10-sec sprint for better muscle use and alignment. Practice plyos with sideways jumps, such as agility ladder drills, 2 days a week, and yogasanas like balasana, for strong muscles and higher speed, endurance, anaerobic capacity, and lactic acid threshold. Rest well between each exercise and cool down with a walk after each sprint.
Running even 30 mins prior to sex boosts testosterone and libido and enables faster and intense orgasms in both men and women. While it betters sexual function in men and even cures erectile dysfunction with a healthy blood flow, it makes women more sensitive to touch. Running also gives you a good body that fuels your self-confidence and desirability. Just don't go overboard and tire yourself out.
Look good and feel great seems to be the mantra for modern middle-age men. Let's find out the way in which one needs to workout in order to get there.
Late afternoon or early evening is the best time to run as your BP, core body temperature, levels of certain hormones, joint flexibility, energy, and lung function all peak around this time and enhance your performance. The body is not primed for a morning run, but if you have health issues like high BP or depression, morning runs help more. Having said that, if you're comfortable with whatever time you run, stick to it. Don't upset your body's rhythm by changing the time.
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