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author: Lori Zikuska | 16.10.2018 at 09:24 | 0 Comments

Top Tips for Outdoor Workouts in Autumn: Stay healthy and fit during dreary autumn weather

No more excuses! Exercising outdoors has many benefits and is good for your body and soul, especially in autumn. Don’t let anything stand in the way of your outdoor workout regimen with the right equipment and a few tips.

#1 Top Tips for Outdoor Workouts in Autumn: Special benefits of exercising outdoors in autumn

Taking your workout outside can be extra stimulating. Fresh air is a blessing for irritated respiratory tracts from overheated rooms. Just make sure to breathe in through your nose at the beginning of your workout so that the air is already warm when it reaches your bronchia.
When days are getting shorter, it is all the better to catch a few rays of sunshine. This will get you some extra vitamin D during your exercise. Training outdoors on a regular basis optimizes your body’s thermoregulation and makes it easier to resist temperature fluctuations. Aside from that, exercise gives you endorphins which will lighten your mood on cold, dark autumn days and keep away the winter blues.

#2 Top Tips for Outdoor Workouts in Autumn: These outdoor sports are perfect for autumn

Autumn is the season for outdoor sports like rugby or American football – but there are also other ways to exercise outdoors, whether it be alone or with a workout buddy.
Running is probably the most classic outdoor exercise. However, if you want to switch things up, you should try trail running. Quick changes of direction, little jumps and sidesteps on unpaved grounds are not only cardio training, but train strength and coordination as well. Most sports brands make waterproof shoes with soles specially designed for trail running or for running in autumn and winter.
Mountain biking is another sport that is a lot more fun when dirt is involved. Tires with small, high lugs and bigger spaces in between are perfect for mud and sludge. Inline skating, speed walking or calisthenics are a great ways to stay active out of doors in autumn as well.
Best outdoor sports and the right sports gear for autumn
#3 Top Tips for Outdoor Workouts in Autumn: Pro tips for workout gear and training in autumn

They say, “There is no such thing as bad weather, only the wrong clothes.” And there might be a lot of truth in that. Wear your training gear in layers for training outdoors. Three layers are best: Functional underwear absorbs sweat and carries moisture away from the skin, a second layer adds warmth, and water-resistant outerwear protects you from rain and wind. Also, covering your head makes sure that your body does not lose too much heat through your head. Last but not least, reflecting elements or even a headlamp make you visible for drivers which leads to fewer accidents.
Your warm up before exercising should last a little longer in colder weather because your muscles need longer to adapt to the temperatures. Aside from that, many people do not feel as thirsty when temperatures drop outside, even though the body’s requirement for liquids is just as high during the winter. So don’t forget to drink enough water!
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author: Lori Zikuska | 05.09.2018 at 09:15 | 0 Comments

Top 5 Marathon Recovery Tips: How to perform better and recover quicker

Months of training, physical and mental preparation are just as important as finding the right shoes for a marathon. But what about 42.195 kilometers later? Aftercare belongs to a marathon just as the preparation does and it is crucial to proper recovery.

#1 Marathon Recovery Tips: Replenish glycogen stores immediately after the race
After this extreme physical exercise, the window for best glycogen replacement is open to the max. Your body needs carbs now – as soon as possible. If you consume a cereal bar or a sugary drink immediately after the race, you’ll provide energy for your body fast. Later, it is recommended to eat complex carbs with a high glycemic index like sweet potatoes, whole grain pasta or brown rice. Aside from that, after running more than 40 kilometers, your body is going to be mostly one thing: dehydrated. Don’t forget to drink enough liquids!

#2 Marathon Recovery Tips: Easily digestible foods and protein in the evening
Many runners experience an upset stomach after a marathon, so it might be a good idea to opt for easily digestible food in the evening after the race. We already established that carbs are important – but your body will also want some extra protein now. During the hours of running a marathon, your body uses around 40g of amino acids – which are needed for rebuilding protein structures. This way, you can protect muscles and strengthen the immune system which can be highly impaired after a marathon. It also helps enhancing the glycogen replenishment if you consume protein and carbs in a 1:4 ratio.



#3 Marathon Recovery Tips: Pampering on the day after
If you don’t deserve a piece of cake or another treat now – when will you ever? While indulging in delicious foods, don’t forget to spoil your body as well. How about a massage or a hot bath to help your mind and body relax? If you travelled to another city for the race, treat yourself to a little vacation or sightseeing.

#4 Marathon Recovery Tips: Give your sore muscles a break and time to relax
If you start running while your muscles are still sore, you are only making the pain worse or risking serious injuries like tearing a muscle. So give your muscles a break after the race! However, that doesn’t mean you have to be glued to the couch all day: Light exercise will get the blood flowing. This helps your body to wash out toxic metabolic products and to deliver oxygen and nutrients to the muscles faster.

#5 Marathon Recovery Tips: Active recovery before the next phase of training
Even when your muscles are not sore anymore, both your muscles and tissues might still need several weeks to completely recover. The immune system has to be fully repaired, as well as tendons, ligaments and joints. You might feel like you want to immediately run every marathon out there, but – as a rule of thumb - take one rest day per race kilometer. That means you should refrain from extreme physical activity for 6 weeks after a marathon. Swimming, cycling and short runs can help with active recovery. This way, you’re giving your body the ideal conditions to aid the process of recovery.
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author: Lori Zikuska | 22.08.2018 at 09:14 | 0 Comments

Top Marathon Preparation Tips for Runners: Gear, nutrition and training to get you ready for the race

Although it seems like everyone and their dog is running a marathon these days – the ultimate runners’ event is still an incredible achievement, both physically and mentally. This, of course, requires the right preparation.

#1 Marathon Preparation Tips for Runners: The right mindset and attitude for training
You can’t run a marathon just as “a sideline” or because you lost a bet. It is a lot more fun as well if you voluntarily and deliberately decide to take on this athletic challenge. ;-) Aside from that, patience is of the essence. Beginners need, depending on the person and their fitness level, up to three years of consistent training. The right mindset is the key that leads to 42.195 kilometers and the right attitude is vital during both training and the race.

#2 Marathon Preparation Tips for Runners: The perfect shoe and the right running gear
Of course, one thing is essential for running: your shoes. It pays off to seek expert advice for your footwear. In specialized stores, your running form can be analyzed, and the right shoes can be chosen and adjusted. Your clothes should be breathable and have no rubbing seams. Specially geared running socks prevent blisters on your feet. If there is something chafing or pinching, rub a little Vaseline or special cream on the area in question. Last but not least, a heart rate monitor helps to better assess your own body during training.



#3 Marathon Preparation Tips for Runners: Health check and sports medical examination
Running a marathon is extreme sport. That is why aspiring marathon runners have to be physically fit and healthy. With a cardiac dysfunction, the race can become dangerous. Especially at-risk groups and people over 35 should undergo a sports medical examination before training for a marathon. Doctors will listen to your chest, do an exercise EKG test and check the function of knee joints, hips, and your spine. A blood exam can determine inflammatory sites.



#4 Marathon Preparation Tips for Runners: Phase of training for the race
Before a marathon, you should run about 26 miles or 42 kilometers – the race distance – every week for a year. Try several short runs during the week and then go for a long run on the weekend, which can be prolonged as the race approaches. Your training has to fit in with your daily routine, of course. Those who want to run a marathon have to take the time to exercise and train. Stretching should also be a part of your training because it is vital to prevent damage to tendons and ligaments.
#5 Marathon Preparation Tips for Runners: Nutrition during training and before the race
During training it is advisable to be on a low carb diet to train your body’s fat metabolism and eliminate energy slumps during long runs. However, many runners swear by pasta parties with loads of carbs before a long practice run. Three days before the marathon race, you can start loading up on carbohydrates. On the big day, make sure you have time for a small, easily digestible breakfast. Don’t eat anything two hours before the race. Drink half a liter of water with your breakfast and another half a liter before starting the run to stay hydrated.
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