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9 Injury-Free Running Techniques for Beginners

9 Injury-Free Running Techniques for Beginners

Running is a very healthy exercise. It is an excellent way of staying healthy and fit. It is one of the best and simplest physical activities. But remember that running can result in injuries. It is important to be very careful so that you can avoid any possible injuries. Many precautionary measures can help in preventing injuries while running.

Here are some useful tips that you can use for injury-free running.

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Run on Different Surfaces

It is not advisable to run on the same surface continuously. Try running on a variety of surfaces and terrain. Regularly switch between hard, soft, smooth, and bumpy surfaces. It will help in avoiding injury as it will make the leg muscles stronger. The strength of the muscles increase, with different surfaces, comes a variety of foot movement. Using the same muscles by running on just one surface will overstrain them.

Cross Training

Running is a pretty intensive type of workout, so it is better to cross train rather than to run every single day of the week. You can cross train between running and cycling. It will make sure that the muscles do not overstrain. Using different muscles will make the legs stronger and decrease the chances of injury.

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Strength Training

Common running injuries can be avoided by dedicating some time to strength training. Start with the exercises which are for muscles of the lower leg. You can then move on to the knee exercises, calf raises, Achilles and strengthening of the foot. Also, include exercises for upper body strength to create proper balance. Include core exercises like hamstrings and quadriceps as well. All these activities are crucial for making the muscles robust and lesser prone to injuries while running.

Choosing the Right Running Shoes

Always run wearing the right running shoes. Not wearing proper footwear while running can cause a lot of injuries. These shoes are designed to endure the hardships of running, and they keep the feet safe and comfortable. If you are not wearing the right shoes, it can cause serious injuries like plantar fasciitis. It is very common injury among runners, and it can be prevented by wearing the right running shoes made especially for plantar fasciitis.

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Tracking the Mileage of Shoes

For damage-free running, make sure that the running shoes are in good condition. Using worn out shoes can cause a lot of problems. It can cause a lot of pain in the knees, hips and ankles. Shoes have a lifespan, you can keep track of the condition of the shoes by keeping an eye on their mileage. It is a good idea to buy new shoes after three hundred to five hundred miles. It varies with every individual. If a person is lightweight, the shoes can survive a mileage of five hundred miles, but if a person is a heavyweight, then it may survive just three hundred miles.

Staying Light on Feet

It is important to adopt the right running technique to avoid injury. Try to maintain a healthy weight. It will help in preventing Achilles problems, strains, sore knee ligaments, and other injuries. Running is also an excellent way of losing weight and maintaining it. Less weight means less strain on leg muscles and low chance of harm.

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Appropriate Running Diet

Diet is also an important factor in preventing running injuries. Calcium is crucial for the health and strength of bones. It helps in avoiding stress fractures. The foods that are rich in proteins are suitable for repairing sore muscles. A good diet is fuel for your body, and it is important that this fuel can provide you adequate strength and energy.

Keep Hydrated

Hydration is critical. It keeps the muscles from cramping and prevents injury. Being dehydrated on the run can result in depletion of electrolytes. The muscles need potassium to relax after contraction. If the potassium levels are decreased because of dehydration, it will increase the chances of cramping of hamstrings, quads, and calves.

Featured photo credit: 9 Injury Free Running Techniques for Beginners via mudstacle.com

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Last Updated on March 24, 2021

8 Smart Home Gadgets You Need in Your House

8 Smart Home Gadgets You Need in Your House

We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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Take a look at some of the most popular “smart gadgets” on the market:

1. Smart Door Locks

A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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2. Smart Kitchen Tools

Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

3. Mini Home Speaker Play:1

If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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4. Wi-Fi Security Cameras

These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

5. Nest Thermostat

This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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6. Smart Lighting

Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

7. Google Chromecast Ultra

Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

8. Canary

This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

Featured photo credit: Karolina via kaboompics.com

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