Author: Kraig Becker

Spring is finally in the air! The weather is getting warmer, the days are getting longer, and the last remnants of winter are nearly gone. That means it’s time to head back outside and ramp up your running routine once again. If you’re one of those runners who took the winter off, getting started again can sometimes be a real struggle. But if you’re ready to jump back into your workout regimen, here are a few tips to help ease the transition while avoiding injury too.

Start Slowly 

If you’re a long-time runner who took time off for the winter, you’ll probably want to start right where you left off last fall. Unfortunately, that isn’t realistic. It’ll take some time to get your legs and lungs accustomed to working out again, so be patient and don’t push yourself too quickly. Over the course of a couple of weeks you’ll start to return to form, and before long you’ll be back where you were before your hiatus. But if you push too hard and too quickly, you could end up with an injury, which would only set you back further.

This same advice holds true even if you’ve been running on a treadmill indoors during the winter. A treadmill doesn’t offer the same challenge as an outdoor workout, so you should still expect to ramp up slowly. The good news is that you’re likely to return to form much more quickly than if you hadn’t worked out at all over the past few months.

Check Your Shoes…

Before returning to your running routine be sure to check your shoes to see if they’re up to the task. There is a good chance it may be time to replace them, so a trip to the shoe store could be in order. Remember, your running shoes should be replaced every 300-500 miles. Doing so will not only help to prevent injuries but will also allow your legs to stay fresh on longer runs.

…And Your Rain Gear Too! 

While we all love the warmer weather that comes with spring, the season tends to usher in quite a few rain showers as well. That means your shoes aren’t the only piece of gear that will need to be up to the challenge of spring running. A good rain jacket is also a must. After all, you’re not going to let a little thing like wet weather keep you from heading outside for a run, right?

Set a Schedule 

One of the biggest challenges to resuming your running workouts will be getting back into a regular routine. But the only way to improve, get stronger, and attain your fitness goals is to run on a regular schedule. That means you need to make exercise a priority: Pencil it in on your calendar and stick to that schedule as closely as you can. The repetition will help build muscle and improve cardio performance too. And when that starts to happen, you’ll be reminded of why you fell in love with running in the first place.

Mix It Up!

Although returning to your previous running form may be your goal, don’t forget to change up your workout routine regularly. Cycling, swimming, and lifting weights are all good alternatives to running every day, and each will help increase your overall level of fitness. They’ll also build muscles while giving your body a break from the high-impact workout that running provides.

Don’t Forget to Have Some Fun 

Running shouldn’t just be about getting fit and burning calories. It should be fun too. It’s easy to lose sight of that fact when you’re working hard to get back in shape, but don’t forget to take some time to enjoy the warm spring weather and just how good it feels to be back outside. It’s also a great time to join a running group, which will usually have training groups for others just like you who are working to get back into shape. The camaraderie and support that comes from such a group can be a lot of fun and lead to some good friendships as well.

Winter is over, my friends. You can no longer use bad weather as an excuse to stay inside and avoid running. It’s time to get back to work and start getting healthy once again.

Walking is one of the most common forms of exercise in the entire world, with millions of people across the globe participating on a daily basis. Part of its popularity springs from the fact that it is very easy to do and can be done just about anywhere. On top of that, it brings some surprising health benefits, including maintaining a consistent level of weight and helping to fend off high blood pressure and heart disease.

It turns out that even something as simple and healthy as taking a brisk walk can be improved upon, as evidenced by the sport of Nordic walking. This alternative approach to our most basic form of exercise reportedly provides substantial benefits over standard walking. In fact, it has been shown that the activity can increase strength, improve cardio conditioning, and burn more calories too.

Just what is Nordic walking, and is it right for you? Read on to find out.

What Is Nordic Walking? 

Simply put, Nordic walking is a more fitness-oriented version of standard walking during which participants use trekking poles to help maintain their balance and move more quickly. The poles allow Nordic walkers to use their upper body to help propel them along, pushing off with their poles with each step they take. This has the added benefit of making Nordic walking more of an all-body workout when compared with more traditional styles of walking.

The sport traces its official origins back to Finland in the late 1970s, although hikers and backpackers had been using trekking poles for many years before that. The idea stems from a book written by Mauri Repo, who devised an off-season training program for cross-country skiers who used their poles even when they weren’t on skis. The added benefits of this type of workout wouldn’t be fully revealed until later, but it was the start of a movement nonetheless.

Health Benefits 

Nordic walking has been shown to provide all of the same benefits of regular walking in terms of reducing blood pressure and promoting a healthy heart. But beyond that, it also manages to deliver a better all-around workout in nearly every way.

For example, studies have shown that Nordic walkers burn up to 45 percent more calories during a typical workout than those who don’t use trekking poles. If used regularly those same poles help to build lean muscle in the arms, shoulders, abs, and chest, which is certainly not a benefit that most people see from traditional walking workouts alone. And because Nordic walkers are moving at a faster pace, they also see improved cardiovascular efficiency.

Who’s It For? 

Just about anyone who enjoys walking can make the switch to the Nordic style if they’d like to give it a go. All it requires is a set of trekking poles (sometimes referred to as walking sticks) and a bit of practice using them. It takes just a short time to get accustomed to walking with the poles, and once you do it becomes second nature. Before you know it you’ll be walking faster, incorporating your upper body into the workout, and reaping the health benefits that come along with the sport.

Nordic walking has also been shown to be of great benefit to older adults. Its combination of high intensity—but low impact—workouts can be quite a boon for older folks who want to stay in shape or even drop a few pounds. It’ll also help to build and maintain strength and develop aerobic capacity, all without putting undue stress on knees, hips, or feet.

Nordic Walking vs. Running 

So how does Nordic walking compare with running? Believe it or not, it stacks up favorably in a lot of ways. For instance, although Nordic walking isn’t nearly as intense of a workout, the addition of the trekking poles does move the bar closer in terms of the amount of energy expended and overall health benefits received. Running still offers a higher level of calories burned, of course, but it also puts a lot more stress on your hips, knees, and ankles. That can increase your chance of suffering an injury or lead to long-term complications.

Ultimately it comes down to your own personal preference and what your fitness goals are. If you want to compete in half or full marathons, Nordic walking won’t get you prepared for the experience. On the other hand, if you’re looking to get in better shape and improve your overall health without putting undue stress on your joints, Nordic walking could be exactly what you’re looking for. Its combination of all-body workout and low-impact cardio is also a perfect combination for those who simply don’t like running.

If you’re looking to add a new element to your usual workout routine that doesn’t involve running, Nordic walking is an excellent alternative. Mixing in this type of exercise will increase your upper body strength, reduce your blood pressure, and build stronger lungs and heart. It’s hard to not be intrigued with those kinds of results. Who would have thought adding a couple of sticks to a walking routine would be so beneficial?

When we first start making travel plans we often put a great deal of thought into where exactly we want to go. We’ll spend hours researching destinations and looking for the best deals on airfare, accommodations, food, and activities once we get there. Unfortunately, we don’t always put the same amount of effort into learning about the health issues we might face while traveling. These challenges could potentially have a major impact on how much we enjoy our trip, not to mention our long-term health after we return home.
Generally speaking, the health risks tend to be quite low with domestic travel. But venture abroad and it becomes an entirely different story. Many international destinations can expose travelers to a wide variety of viruses and parasites, some of which can be extremely dangerous or even life threatening. That’s why it is important to understand exactly what you’re dealing with before you go and to prepare yourself as best you can.
Both the Centers for Disease Control and Prevention (CDC) and the World Health Organization (WHO) can provide up-to-date information regarding health concerns for the destinations that you plan to visit. The two organizations not only list viruses that have historically existed in countries around the globe, but they also track current outbreaks—such as Ebola or Zika—that could be of concern as well.
Beyond that, however, the CDC and WHO are both great resources for travelers because they can tell you exactly which vaccinations and medications you’ll need when visiting a new country. They’ll also provide current travel alerts about which regions should be avoided altogether.
Before setting out on a trip, be sure to consult either one of these websites—or better yet talk to your doctor about which vaccinations are necessary for your planned destination. Getting immunized before you go will not only allow you to stay safe and healthy while on the road, but it will also prevent the spread of dangerous diseases to other regions.
Most doctors recommend that travelers be immunized against measles, mumps, tetanus, polio, diphtheria, rubella, and whooping cough no matter where they are going. For many of us, those are all vaccinations that we got as children, which means we generally are immunized against those threats. Some, like tetanus for example, require an occasional booster from time to time, however.
Of more concern for travelers are the viruses that they don’t encounter regularly, so they haven’t built up any sort of immunity to or been vaccinated against them. These include yellow fever, malaria, dengue fever, typhoid, and hepatitis. Each of these diseases can be extremely dangerous, but most of them can be prevented through the use of vaccines or medications.
Travel vaccinations can be expensive, and since they are nonessential and voluntary, they are often not covered by insurance. Because of this, many people choose not to spend their time or money getting the shots and medications that they need to keep them safe while on the road. Staying within your travel budget is important, of course, but not at the expense of your health or the health of others. If you get sick, you could end up spreading a virus to someone else, which then makes the cost of getting immunized seem inconsequential.
It is also important to note that some countries will not allow visitors to enter without showing proof that they have actually gotten immunized against certain diseases. When you get your travel shots you should be given a yellow immunization card that provides a record of the date and type of vaccinations that you’ve received. This is normally kept with your passport and shown to immigration control officers when entering a foreign country. Failure to show the proper records could mean that you won’t be allowed in and will be sent home on the next available flight out. That would be a sad way to end a trip that had taken so long to plan.
If it’s not abundantly clear by now, travel vaccinations are something we all need to take seriously. While they do add expense to the cost of a trip, they are also essential for staying healthy and helping to prevent the spread of dangerous viruses to other parts of the world. If you’re planning a trip to an exotic locale in the near future, be sure take some time to find out what health threats you could face there and get the proper medications and immunizations 4-6 weeks in advance. That way your body has time to adapt to the vaccine and you’ll be fully prepared by the time you set out.

Are you looking for ways to become a stronger runner? Perhaps the answer isn’t running longer distances or at a faster pace. In fact, the best way to improve your running may not involve running at all. That may sound counterintuitive, but believe it or not, there are alternative workouts that will not only help you develop a healthier and more balanced lifestyle but will have the added benefit of making you a better runner too. Here are five such activities that you may want to add to your fitness repertoire.

Cycling

It often seems like runners and cyclists are natural adversaries—one speeding down the road on the back of a bike while the other pounds the pavement on foot. But in reality, both sports can complement each other very well. For example, cycling is a great form of active recovery, allowing the muscles in your legs that are used for running to rest while developing others that are more bike-centric. Cycling also puts far less stress on your ankles, knees, and hips, which tend to take a real pounding if you run regularly. Changing up your running routine with energetic bike rides gives those parts of your body time to recover and heal, which will have the added benefit of making you a stronger runner too.

Yoga

At first glance, it would seem that yoga and running are diametrically opposed to one another in terms of the intensity of their workouts. In reality, however, yoga presents some surprisingly tough physical challenges of its own and can play a significant role in developing a well-balanced workout routine. Runners often find that yoga helps to keep their muscles loose and limber while also building strength in their core. Those qualities can be crucial not only for avoiding injury but also for speeding up recovery times. That alone should make yoga an intriguing option for runners looking to get stronger.

Swimming

Swimming is another form of exercise that burns a lot of calories and provides a good cardio workout while minimizing the impact on your joints. Additionally, swimming is a great way to work all of the major muscle groups, including the arms, shoulders, abs, and lower back. Runners recovering from an injury will find that hitting the pool is a great way to continue building strength and stamina while giving your body time to heal too.

Rowing

Whether you use the rowing machine at the gym or join a crew out on the water, this is another activity that can provide a surprisingly great workout that will complement your running routine. Not only does it provide good exercise for the upper body, building strength and lean muscle in the process, but rowing also allows you to work your hips and quads. We all know that strong legs are one of the keys to running better, but the core workout that rowing provides will have a lasting impact too. Although rowers don’t burn quite as many calories as runners, a good steady pace will still help you to work up quite a healthy post-exercise appetite.

Weight Training

Many runners avoid lifting weights as part of their regular fitness routine out of fear of building muscle that could potentially weigh them down and make them less flexible. But initiating a fitness plan that includes lifting lighter weights several times a week can help to tone and strengthen the core, arms, and shoulders. That can lead to increased performance as a runner, particularly over longer distances. Additionally, studies have shown that weight training can help make you a more efficient runner, lowering the amount of oxygen needed by the body to maintain a constant pace.
They say that variety is the spice of life. Any one of these activities can spice up your running workouts, giving you alternative fitness options that can still complement what you are attempting to accomplish with running. They’ll also bring a nice change of pace to your regular workout program and give your legs a much needed break. Rest and recovery are important to improving your performance as well, but that doesn’t mean you need to spend that time doing nothing at all.

So you’ve finally given in to the lure of obstacle course racing (OCR). You’ve had your fill of 5 and 10Ks, and you’ve run plenty of half and full marathons, but none of those events holds any thrill for you anymore. With its blend of cross-country running and challenging obstacles to overcome, OCR looked like just the kind of thing to get your competitive juices flowing again.

In a fit of excitement, you signed up for a race, not really knowing what you were in for. Now, as reality sets in, you realize you have no idea how to prepare for this strange new event. Don’t panic: We’ve got tips to get you ready for your first ever obstacle course race.

Keep Running 

If you’re jumping into OCR, chances are you’re already a regular runner on some level. That conditioning and training will come in handy out on the course; although there will be a number of obstacles to negotiate, running is still the core discipline for sure.

If you’re someone who tends to run longer distances, however, you may want to mix up your routine a bit. Conditioning is the key to completing an OCR, but speed comes in handy too. As you prepare for the event, mix in interval training a couple of days a week, running sprints over shorter distances to build up quickness. This will come in handy out on the course, helping you to hit the walls, ropes, and ladders with a burst of energy, and making you more nimble when you’re accelerating.

Strength Training Is Critical 

In addition to running, building a strong upper body will come in handy too. Climbing ropes and scrambling over walls requires plenty of strength in the arms and shoulders, so hit the weight room to get yourself ready. The key isn’t necessarily to bulk up, however, but to build lean muscle using lighter weights instead. Improving your strength will provide serious benefits out on the course.

Calisthenics Are Your Friend 

It may be hard to believe, but basic calisthenics can be extremely helpful in getting you ready for an OCR event. Pushups help to build upper body strength, and sit ups work the core too. Pull-ups are also essential for building a strong grip, which you’ll need if you want to hold on to ropes, walls, and monkey bars. Also, learn to love burpees. Just trust me on that one.

Train Like You’ll Race 

OCR events can be a bit overwhelming for newcomers, and it is easy to rocket out of the gate a bit too quickly. While preparing for the event, learn to pace yourself, and leave a little energy in the tank. Chances are you’ll need it at some point, because many first-timers end up facing as many mental challenges as they do physical ones. When that happens, you’ll be glad that you didn’t expend all of your energy early.

Get Creative 

When preparing for your first OCR event, you’ll definitely need to get creative. After all, you’re going to have to overcome some seriously challenging obstacles while running the race. There is just one problem: It is impossible to build those same obstacles at home to train on, so you’ll have to find some interesting ways to simulate the course.

Believe it or not, a playground can actually be a good spot to get in some OCR training. The jungle gyms, monkey bars, and other assorted equipment found on a playground can often serve as close approximations of some of the obstacles you’ll encounter during a race. They’ll also give you a chance to work on your upper body and grip strength in a real world setting. Just be careful not to scare the children with your intense workouts.

Don’t Train Alone 

If possible, convince another sucker to join you for the race. That way you can both push each other to improve your strength and cardio, plus you’ll have someone to rely on while you’re out on the course. Even if you’re both fit and ready to compete, it is always nice to have someone to share the experience with. After all, misery loves company.

Gear Up 

While not part of your training regimen per se, it is also important that you prepare and race in the proper gear. If you’re taking on an OCR event, there is a high likelihood that you’ll get wet and muddy, so invest in clothing that is quick drying, temperature appropriate, and highly breathable. Those features will help to keep you comfortable and performing at your best.

Also, don’t get too attached to your clothing or your shoes especially. At the end of the race, they could very well be trashed, and you may not even want to take them home with you. OCR events can be very hard on gear, so make sure you wear stuff you’re okay with destroying.

With these helpful tips, a dedicated training schedule, and a healthy dose of determination, you can be more than ready for your first obstacle course race. Upon crossing the finish line, many first timers find themselves completely hooked, and immediately want to sign up for another event. Fortunately, preparing for the second one is usually much easier.

One of the biggest health-related news stories across the globe at the moment is the growing alarm over the fast-spreading Zika virus. Up until a few weeks ago, almost no one had even heard of this disease, yet now it is causing widespread concern across Latin America and has many travelers rethinking their plans for this year. But what exactly is Zika, and how can you avoid it? Read on for some answers.

What is Zika?

Like many other diseases such as malaria and yellow fever, the Zika virus is spread through the bites of mosquitoes. The first reported cases date back to the 1950s, but until recently Zika was mainly found in regions that fall close to the equator. That is changing, however, as the virus seems to be migrating further north and south from those regions.

For the most part, the symptoms of Zika are very mild, with only about 20 percent of victims even realizing that they’ve contracted the disease. Those who do take ill often dismiss it as the flu, with sore muscles, headaches, and a general lack of energy being the most common manifestations of the virus. The symptoms typically last for a few days to a week, with the infected person returning to full health shortly thereafter.

What is most concerning about the Zika virus, however, is its potential links to a birth defect known as microcephaly. This is a rare physical condition that manifests itself in some newborns resulting in an abnormally small head, which in turn leads to a severely underdeveloped brain. Last year, the number of cases of microcephaly in Brazil–a country where Zika is known to be rampant–spiked dramatically.

Because of the connection between Zika and microcephaly, women who are pregnant or planning to become pregnant are discouraged from traveling to regions where the disease is active. On top of that, some governments in Central and South America have advised their populations to avoid having children for up to three years while they look for ways to combat the virus. That alone should give you an indication of how serious this situation is for the places that are affected.

Men aren’t particularly safe from the virus either, as it has now been shown that they can pass the disease along to their partners through sexual intercourse. That means that a man who became infected with Zika could transmit it to his significant other, thus creating a threat for their unborn children too. This adds an entirely new level of concern over how dangerous Zika could potentially be.

Avoiding Zika 

Because of the nature of the virus and how quickly it is spreading, a number of organizations have issued warnings recommending that travelers avoid countries and regions where the disease is active. This is, of course, the best possible way to prevent exposure to Zika, at least in the short term. As it continues to spread, avoiding infected areas may become more difficult, but for now it is recommended that prospective parents adjust travel plans to keep themselves–and their unborn children–safe.

If you absolutely can’t avoid visiting a country or region where Zika is known to exist, there are several other ways of lowering your chance of exposure to the virus. For instance, using insect repellent can help keep not only mosquitoes at bay but other types of bugs too. But since some insect repellents (such as DEET) can be very harmful in their own right, you’ll want to limit your exposure to them as much as possible. Don’t use these chemicals for prolonged periods of time. Or look for natural repellants such as lemon eucalyptus, which has proven highly effective too.

Alternatively, travelers could also wear insect repellent clothing. Both ExOfficio and Craghoppers make stylish travel apparel that is specifically designed to be worn while visiting parts of the world where insect-borne diseases are a threat. These garments are treated with a product called Insect Shield, which has been proven to be highly effective at keeping biting bugs away.

If you know you’ll be visiting a destination where the Zika virus is a problem, consider investing in a few shirts and pairs of pants that use Insect Shield. They look like other travel clothes that you already have in your closet, but will provide an extra layer of protection. Wearing a hat or face netting may be wise as well.

The best piece of advice for travelers potentially visiting an area where Zika is active is to take the virus seriously and protect yourself from exposure. This is especially true for pregnant women or couples who are considering having a child. If you don’t fall into that category, it is highly likely that even if you get infected, you’ll come away completely healthy in a short period of time.

Ask anyone who runs with any sort of regularity and they’ll probably all tell you the same thing. It doesn’t matter how far or fast they go, that first mile is always the toughest. That may seem like a lot of hyperbole, but there is actually a good reason why this old adage remains true, even among those who have been running for years.

The main reason that the first mile or so of any run feels slow and ponderous is because you’re taking your body from an anaerobic state to an aerobic one. In simpler terms, when you begin your workout your body doesn’t have enough oxygen in it to keep up with the demands you’re placing on it. As a result, you end up breathing harder and find it more difficult to maintain a faster pace.

But as you run, your lungs and heart begin to work harder, and as a result, more oxygen is brought onboard. Over time, your body actually catches up to the increased demands of the faster-paced activity, and things naturally start to get easier. After you’ve achieved a high level of oxygen saturation, your performance gets much better too, as evidenced by the fact that the miles that follow often seem a lot easier in comparison.

It is because of this natural process of the body that a lot of runners will do a warm-up run before they compete in a race. This helps them to transition to the aerobic state ahead of time so they’re not struggling early on in their event. Even elite runners need a bit of time to warm up, and by doing so, they’ll arrive at the starting line ready to compete.

So is there anything that can be done to help prevent this from happening? In a word: no. It is a natural part of running, and even when you’re in tremendous physical condition, you’ll still have to overcome the challenge of that first mile.

That said, there are a few things you can do to alleviate the condition, the first of which is to do some vigorous exercises before the start of your run to help jumpstart the aerobic process. Doing things like push-ups, sit-ups, jumping jacks, and burpees will help to loosen up the muscles and get the blood flowing, which can be beneficial once you actually start the run itself. You’ll still have to overcome that anaerobic state, but at least your body is a bit more prepared for the challenge.

Another option is to start your run at a slower pace as compared with your usual running speed. This will also give your body a chance to warm up, and it should help to make the transition from an anaerobic state to an aerobic one much smoother. Once your breathing becomes more controlled and the strength returns to your legs, you can start running at a level of quickness that you’re more accustomed to, which will seem much easier with that first mile behind you.

Alternatively, you could adopt a progressive running style in which you run slower than your average pace for the first half of the run and faster over the second half. That way you’re able to maintain your target average and allow yourself plenty of time to warm up. Even at the slower speed, you’ll find there will be some challenges when you first get started, but at least you’ll still have some gas in the tank for that second-half kick.

These remedies for “first-mile syndrome” can help make the run a bit easier, but ultimately you simply have to get through the warm-up phase and move on from there. As with most things in fitness and health, there are no shortcuts.