Do You Know Real Benefits of Daily Walking

Real benefits of daily walking

A walk might seem like child’s play compared to running a marathon or competing in CrossFit, but a walk can be a very healthy alternative if you lack the time or interest in exercising intensely.

Consider the many health benefits that walking provides. Going for a walk can do a lot more for your health and outlook on life than a gym membership that is rarely used. It’s much less expensive, too.

Humans were built for walking, and some health experts believe that the chair was the worst invention ever created. You can do a lot to enhance your health by standing up and taking a walk.

Are you feeling down, constipated, or overweight? Is your blood pressure or blood sugar a little high? Do you have trouble falling asleep at night? The solution might be as simple as walking for 30 minutes each day.

Enjoy the many benefits of a daily walk:

  1. You’ll feel better. If you’re currently not getting enough exercise, a walk is a simple way to fill that void. Getting out of the house and breathing a little fresh air is bound to enhance your mood and outlook on life.
  2. Walking is good for your bones. Hip fractures are reduced in postmenopausal women that walk for at least 30 minutes each day.
  3. You can expect to sleep better if you walk regularly. Those that walk report a lower incidence of insomnia. If you’re having trouble sleeping at night, the solution might be as simple as a daily walk.
  4. Your risk of chronic disease is lower if you walk each day. Studies have found that your risk of developing diabetes or suffering a stroke are reduced significantly. Thirty minutes of walking is all you need each day to reduce your risk of cardiovascular disease by 30%. A stroll can also lower your blood pressure.
  5. Walking increases the motility of your bowels. If you suffer from constipation, a walk can work wonders for your issue.
  6. You are developing a good habit. Walking can be a positive addition to your routine. The most successful people have routines. You’re more likely to experience success if you can maintain positive routines in your life.
  7. You’re likely to lose weight. If you increase your physical activity without increasing your caloric intake, you can expect to drop a few pounds. Even if you don’t lose weight, you may experience a shift in your weight that allows your tight clothing to fit much more comfortably.
  8. Walking is good for your brain. Older seniors that walk daily have a 50% decreased risk of developing Alzheimer’s or dementia.
  9. Your creativity will increase. More than one study has demonstrated that going for a walk boosts creativity. Those that walk are more creative than those that sit. Having a challenge at work or at home? You’re more likely to find the solution during a nice, long walk.
  10. You’ll live longer. Those that spend more time on their feet have been shown to live longer than those that spend too much time sitting each day. Get up on your feet and go for a walk if you want to extend your life. It has been suggested that a daily walk adds 3-7 years of life.

 

INFOGRAPHIC

 

Walking is free, low-impact, and simple to do.

There’s no new skill to learn and no equipment to purchase. Unlike many other forms of exercise, walking can be done by those with weight issues and those with no athletic ability whatsoever. Just put on your shoes and get out the door.

Office Syndrome – What EXPERTS are NOT TELLING YOU!

What doctors are not telling you about office syndrome

Are you tired of your shoulder and neck pain? Or the symptoms of office syndrome?

If you are reading this, I assume you have tried every possible treatment like massage, physio, painkillers and acupuncture and all forms of physical exercises that claim to give you the relief from your pains and haven’t got any results or still hoping that continuing to a so-called general method will help you fix it and get rid of that pain?

What is Office Syndrome?

Do you have an office job? Do you spend at least 8 hours each day sitting on a chair in front of a computer? Then chances are you suffer from the office syndrome.

People suffering of the office syndrome have back, neck or shoulder pain, headaches, aching arms, numbness of the hands or feet, eye strain, dry eyes or glare and other complications.

How did you get Office Syndrome?

With the evolution of technology, most jobs nowadays involve 8 hours of sitting on a chair, in front of a computer. Sure, this is much easier and comfortable than doing physical labor, but it also causes a series of problems.

Sitting on a chair and staring at a monitor for so many hours every day can cause chronic pain, intervertebral disc disease and abnormalities in the spine.

This problem should be taken very seriously, If you do not plan to change career, you will probably do the same office job for the next 30 years or so. And even if you are feeling ok right now, you will definitely feel worse over the next years.

There are plenty of treatments out there that claim to be helpful, and I am sure you have tried some or all of them, by now you already know that, they will only give you temporary relief.

Why experts haven’t told you the most effective solution to your office syndrome?

There are many methods out there that only provide temporary pain relief or that do not work at all, and it seems that experts are hiding the most effective solution for the office syndrome. Some of the ineffective solutions include acupuncture, electrical treatment and general Yoga classes.

What if I told you that you are not given the complete treatments. To every professional you go, they are experts of one method, and you might be an absolutely new case, but they still impose same treatments on every patient that has worked for others without a thorough examination, assessments, posture analysis or habits checked and why in the first place you got that pain? They might notice that you have some posture issues but they still are only limited to reducing your pain, which eventually will come back or move to other weak parts of the body.

Why acupuncture is only a temporary solution to your office syndrome?

Pricking a needle on so-called “acupoints”, may relieve pain by releasing endorphins, the body’s natural pain-killing chemicals, and by affecting the part of the brain that governs serotonin, a brain chemical involved with mood. If the acupuncture works on your body, you will start noticing that you are less stressed, you are sleeping better, having more energy, and your digestion is better. But all that can also be the result of simply doing proper exercises in their correct form.

Some people claim that acupuncture might be a solution, but that’s not really the best option. Acupuncture should be done by a specialist with lots of experience, otherwise just putting needles in random places of the body is useless.

Some people felt better with acupuncture, others haven’t felt anything, while others felt even worse. And even if the pain goes away for a short period of time during the session, it quickly returns. Not to mention that acupuncture requires a lot of time to get results, and not all people have the time, the money and the willpower to get stung with needles 2 to 3 times each week, over the course of a few months.

How Electric treatments in physiotherapy can not give you long term relief from your chronic pain?

The various electric treatments offered by Physiotherapists are not effective in getting rid of the chronic pains. The TENS therapy (transcutaneous electrical nerve stimulation) provides short-term pain relief and involves placing electrodes on the skin and delivering low-voltage electrical current. This alters the normal perception of pain, and it can work for some types of pain. Similarly, the ultrasound and short wave diathermy provide deep healing which promotes healing of the soft tissues such as muscles, tendons, and ligaments in the body.

But when it comes to chronic low back pain, arthritis, or symptoms related to office syn-drome, it is not effective and is not recommended by the American Academy of Neurology.

Why general Yoga classes are not going to fix your posture?

You believe it or not but the fact is 90% of Office syndrome is related to habitual postural misalignment. There are various solutions out there, and yoga seems to be one of them. Sure, it has multiple benefits for the mind, body, and soul, but regular yoga classes may not be the best choice. People with no experience and with back stiffness, pain and lack of mobility, go to these classes and try to replicate the complicated poses they see others do. Not only they risk injury, but they will definitely not improve their back condition and office syndrome.

Most classes will not give you options that are related to your posture, in reality, none of the Yoga teacher trainings educate the teachers to analyze the posture. If you are flexible one way and stiff the other way, you always have a tendency to do the yoga positions that are easier, for example, if your beck bend is very good you will usually like to do the backbends, And that’s what makes your body more imbalanced. Please don’t get me wrong, Yoga is my life and profession, its also my most preferable form of training to keeping my body in good condition and for that reason, general yoga classes are absolutely beneficial but they won’t help you improve your posture in particular.

Postural imbalances are best corrected in a gradual, systematic manner. Since we are not only biological but also psychological and spiritual in nature, a change in our biology will affect our minds and enhance our spiritual awareness as well. In a nutshell – Maintaining a good posture is an inside job.

That’s why small group classes or even private one on one sessions are so much better because its customized solution for your problem and the instructor will focus on your specific needs and will have you perform movements that are beneficial for YOU. You get all that at Abbysan that is affordable.

What’s the solution?

“Treat the disease not the symptoms.”

Hello, I am Dr. Abhishek, a registered Naturopath & Yoga therapist. My holistic approach, can provide you the ultimate solution and help you break free from your pain and poor posture once and for all.

A behavioral change is a long-term solution to office syndrome and is easier than treatment required when the illness becomes chronic.

My 3 Step Holistic Approach will help you FREE from YOUR PAIN and LIMITATIONS.

  • Step 1 – Yogkinesis Therapy
  • Step 2 – Habit Based Nutrition & Wellness Coaching
  • Step 3 – Lifestyle Coaching

Plus you will get a customized FIVE step program to self-management of chronic pain:

  1. Pain Journal.
  2. Eliminate inflammatory food from your diet.
  3. Proper Exercise & Posture.
  4. Proper Diet & Supplements.
  5. Try A Holistic Approach

If you are serious and committed to fixing your pain, Look know more book your free 30 minutes consultation today and find out more.

Book A Free Consultation

This solution is NOT for you

  • If you can not make time for your health.
  • If you are impatient or looking for the short cut.
  • If you don’t believe in the power of Nature.
  • If you only believe that medicine or surgery is the ultimate solution to a pain-free life.
  • If you are not willing to do what is actually right for your body.
  • If you are not ready or willing to change your habits.

BUNUS: Tips for office syndrome

  • Change your sitting or working position every twenty or thirty minutes
  • Stretch the muscles in your arms, hands, wrists and legs every hour. Get up and walk around.
  • Make sure your wrists are in a straight position; do not bend or twist them too often.
  • Give your eyes a rest from the computer every ten minutes
  • Sit with a straight posture
  • Do not sit on the edge of your seat
  • Set your computer and keyboard facing you.
  • The screen should be a little over your eye-line.
  • There should be a lot of space for you to use the mouse and mover your arms.
  • The computer should be arms-length away from you.

7 Simple Ways To Treat Stiff Muscles

7 Simples Ways To Treat Stiff Muscles

Obviously, there are many factors and reasons for muscle tightness that ultimately leads to reduced joint range of motion.

Muscle “tightness” results from an increase in tension from active or passive mechanisms. Passively, muscles can become shortened through postural adaptation or scarring; actively, muscles can become shorter due to spasm or contraction. Regardless of the cause, tightness limits range of motion and may create a muscle imbalance, ultimately leading to more stiffness in our muscles and overall body.

There are top 3 reasons why in the first place our muscles get stiff.

1. Muscles Spasms
Muscles require Magnesium & Potassium for them to relax, and calcium for them to contract. When the two are imbalanced, it can lead to muscle spasms and contractions.

Muscle spasms are also caused due to muscle weakness and imbalance in muscle length and tension ratio. When the muscles cramp they create knots in the muscle fibers which in time makes the muscles stiff as the muscles lose their ability to fully relax or stretch.

2. Dehydration
Dehydration is also a contributing factor to stiff muscles. This is because muscles are active tissues and require lots of water. The water contains electrolytes that help transfer orders from your nervous system to your muscles and back. Without enough water, muscles lose their ability to communicate with the brain.

3. Inactivity
Inactivity is another culprit. Leaving your muscles in one state for a prolonged period (sleep or sitting in a chair for an extended period, for instance) can cause them to stiffen.

Another indirect cause of muscle stiffness is stress. When we’re stressed, our bodies tighten up in preparation for a “fight or flight” situation. Prolonged stress can lead to tightness in the muscles, resulting in strain.

7 Simple Ways To Treat Stiff Muscles

1. Proper Posture & Exercises
Exercising for 30 minutes each day or every other day can prevent most cases of muscle stiffness. Exercise keeps your muscles relaxed, and can even improve your mental state. Just don’t overdo it, because that’s when your muscles get stiff.

2. Salt Bath
Add 2-4 heaped tablespoons of baking soda to a hot bath and climb in for rapid muscular pain relief. You can even try replacing the baking soda with ¾ cup of Epsom salt if you wish to.

3. Supplements
Balance your magnesium and calcium levels by taking supplements, and consider making dietary changes like eating foods higher in magnesium such as spinach, artichokes, and dates. Taking additional magnesium (particularly at night) can help to reduce muscle cramps and spasms. It is also very helpful in reducing overall muscle soreness and aiding in a better night’s rest.

4. Apply Heat
Simply applying heat to muscles causes the tissue to expand and increase blood flow to the heated area. You can do this by taking a hot shower or massaging the stiff area with a heating pad.

5. Relax & Meditate
Calm yourself down. By reducing the level of stress in your life, your body will relax as well, reducing the likelihood of tight and stiff muscles. Getting a good massage can work wonders for stiff muscles. A licensed masseuse will be able to relieve stiff muscles in a single session, sending you home pain-free and much more relaxed.

6. Hydrate
Drink water or Isotonic drinks to keep your hydration and electrolytes at an adequate level. Men require 13 cups (3 liters) of water per day, while women need nine (2.2 liters).

7. Stretch & Tone
Stretching your muscles when you wake up can prevent muscles from stiffening. It increases blood flow throughout your body and prepares the muscles for the daily movements ahead.

The physical practices of yoga kеерs the muѕсlеѕ rеlаxеd іn movements so that muѕсlе fіbеr elongate. Thіѕ results іn іnсrеаѕеd flexibility and a ѕеnѕе of well-being.

Our yoga classes and teachers systematically encourage уоgа practitioner’s to engages the body in a stretch, extending and elongating into a pose as much as comfortable, not as much as possible. Thе breath is crucial in this work because it both focuses and calms the mind, while the spine is integral for physical balance, self-awareness is developed through the practices of yoga, is integral for emotional balance.

A unique benefit of pilates reformer is eccentric muscle control. The reformer is a set-up for eccentric contraction, this is when a muscle lengthens as it resists a force. That is one of the keys to achieving the long, strong muscles and ultimately the Toned Body without bulk that Pilates is known for.

Why High-Intensity Workouts Are Not Great For Weight Loss

Why High-Intensity Workouts Are Not Great For Weight Loss

Many people are claiming most forms of cardio and working out are a waste of time and that the best way to lose fat is to do super intense HIIT workouts, group training or cross fit. As you are about to find out, this is not necessarily true. The weight loss effects of HIIT have been over-exaggerated, and there are other better ways to lose weight and get in shape.

 

It’s true that HIIT workouts have health benefits and can improve various markers of cardio-metabolic health, but they are not as effective for weight loss as some people like to think.

 

Exercise Is Not That Effective for Weight Loss In General

 

A study looked at 493 other studies made in the last 25 years on diet and exercise, and found out that exercise provides a very slight edge compared to dieting alone. Over the course of 15 weeks, aerobic exercises alone provided a weight loss of around 7 lbs., dieting alone provided around 18 lbs., while dieting and exercise combined resulted in an average of 20 lbs. of weight loss.

 

That’s just 3 lbs. extra compared to dieting alone. And for those 3 extra pounds, you would have to work out really hard, to sweat and give all your effort, to invest time and money, to stress your body and put pressure on your joints.

 

Also, a part of the Heritage Family Study tracked more than 500 men and woman during a 20-week exercise program. What they found out after 60 intense workouts were that the subjects lost just around 2 lbs., showing that aerobic exercise is not a major factor in weight loss.

 

HIIT

 

But let’s get back to HIIT. People are claiming that it is so effective because of its “afterburn effect”, which claims that your body is still burning calories even after the workout is over. This is true but to a very small extent. The rumors about that magical afterburn effect have been way exaggerated.

 

This study showed that HIIT gives an extra caloric expenditure of around 226 calories, which were burned during and immediately after exercising, but having no impact on resting metabolism 23 hours after the workout. Comparing this to 45 minutes of steady cardio which burns around 700 calories (519 during the workout and 190 after it had finished), doesn’t make HIIT that great for weight loss.

 

A meta-analysis of the Australian scientists examined multiple studies and concluded that there is no evidence to support that HIIT is more effective for burning body fat, nor is steady-state cardio.

 

More Reasons To Avoid High-Intensity Workouts

 

Here are a few other reasons why high-intensity workouts, group classes, cross fit or boot camp style workouts are not that effective for weight loss:

 

  • The workouts are making people hungrier, and since most of them are already obese, it means they do not have a proper diet. So high-intensity workouts only make them eat more of the junk food that made them fat in the first place

 

  • Most classes do not properly train all participants on how to correctly perform all of the exercises. Usually, there is only one trainer that teaches in front of 30 people, so they don’t get the chance to personally adjust the execution of each participant. This leads to bad movement patterns on top of the dysfunctional patterns people already have from sitting all day long

 

  • Such intense workouts make participants feel exhausted instead of being fresh and energetic

 

  • If people do not get enough sleep, not only they will not lose weight, but they will feel tired the next day. And in search of more energy, they will turn to sugar and other junk food that will make them gain weight instead of losing it

 

  • These workouts are great for getting you pumped and hyped up, but they do not relax you mentally in order to reduce cortisol. This hormone plays a huge role in weight loss

 

What To Do Instead?

 

As multiple studies have shown it, the single best way to lose weight is through dieting. There are lots of diets out there, but they are all based on the same principle: a caloric deficit.

 

We suggest to start with detox and then to follow a healthy diet that includes plenty of fresh fruits and vegetables and is not an extreme one focused on heavily restricting certain foods or macronutrients.

 

We also recommend taking classes that will help you relax and get rid of daily stress. When you are on a diet you are even more stressed than usual, so classes like Yoga and Pilates can help you a lot.

 

Our 30-day jump start program includes unlimited Yoga, Pilates & Exercise classes, posture screening, and body metrics, a 30-minute goal setting and strategy session, as well as a personalized class calendar to achieve your personal goals. Our experts are here to change your life! Click here to find out more.

Be Pain Free – One Alternative

Be Pain Free - One Alternative

With half the celebrities around the world getting their pictures taken leaving Pilates classes, and perhaps your friends and neighbors reducing aches and pains and becoming fit with Pilates, you might be wondering about Pilates lessons for yourself.

What’s Pilates?

“A core workout” is the vaguest answer you will get in just one sentence. Still, surely there is more to it, and only a professional Pilates instructor will be able to give you a better answer.

“Excuse my technical terms in this article, but I can’t help it. I found most individuals rarely make an effort or want to learn more about themselves than they do about others.”

Restructure Your Core

Your Core is your entire body from your diaphragm to your pelvic floor. Pilates can help make your abs stronger or give you better muscular endurance in your Core. Honestly, the focus of a Pilates class is primarily on your inner unit “powerhouse.” That being the central focus of the Pilates programs at Abbysan Centre, it will also serve your back, arms, legs, neck, and feet!

Postural Balance

Technology has created a generation of back and neck pain. Pilates programs are used by everyone from athletes to office workers for their ability to develop strength and correct posture in the critical areas of the body such as hips, lower back, upper back, and neck.

Our Pilates programs will help counteract the effects of slouching and office syndrome. You will learn to release typically overactive regions of your body like the chest, front shoulders, upper back, and hip flexor muscles.

All of this significantly improves dynamic stability – the ability of the body to hold itself in better alignment for longer, maintaining an upright posture, balance, and responsiveness.

Rebuild muscle tone

You might know at least one Celebrities who credit Pilates as the reason for their toned muscles. It makes your arms lean and toned.

Maintaining the underlying tissue quality of Gluteal muscles is your best asset. It helps in maintaining pelvic stability, knee alignment, power in jumps, speed when running, and make your buttock look shapely in tights, of course. Do Pilates for a more extended, leaner muscle system making you stand taller and look slimmer!

Regain Control

Pilates includes balance and standing work. Most of us don’t move our spines in all different directions. A Pilates class will take your spine and neck through a various gentle range of motions (flexion, rotation, extension, and lateral flexion). If you feel tight from sitting or standing all day, these movements will get you loose and limber again.

All movements of Pilates easily be related to compound and dynamic functional movements. This is so beneficial in learning to regain control and re-educate your actions.

Functional movements refer to the actions that we are likely to perform during our daily life.

Equipment or No equipment – It works

All kinds of exercises use Pilates reformer to promote length, strength, flexibility, and balance. The reformer is the key to achieving the long, strong muscles without bulk. The exercises on reformers provide enough resistance and movement variety to help build strong bones.

You don’t need equipment — you can do a Pilates workout on Mat anywhere. Although Pilates can use a full studio, it can also be done just with your bodyweight. If you are committed, we can put together a custom Pilates routine for your holiday hotel rooms. Let us know!

Dancers love it

Pilates is the exercise of dancers. Think of the bodies you see in movies or on the stage — if you want long, lean muscles and ensure the safety of your joints, unlike the dancers; then this is the workout for you.

Best fit for Prenatal or Postnatal

Not only crucial for mums and mums-to-be, but Pilates will also strengthen your pelvic floor, which is a vital muscle for everyone. Your pelvic floor gives you control over your bladder and bowel, but can be weakened by childbirth, obesity and also if you lift a lot of heavyweights.

Athlete and Sport’s Conditioning

Late, Mr. Joseph Pilates initially developed the method as a rehabilitative tool. Joseph Pilates, a German gymnast, born in 1883, who believed that poor posture goes hand-in-hand with poor health and dedicated his life to teaching his exercise techniques. He had a strong belief that having an awareness of breath and alignment of the spine, we could develop the deep spinal and abdominal muscles, and reduce stress.

Elderly are not exceptions

Older people have many risk factors due to aging and lack of exercise. A decrease in balance, gait disabilities, and falls are most common and significantly affects their mobility in day-to-day life.

“Balance” is a very complicated function that maintains positions through diverse functional elements, and intervention of the nervous and musculoskeletal systems. It takes almost 15-18 months for a newborn baby to be able to walk correctly.

Various sensory-motor neuron interacts in response to changes in gravity, the base of support, vision, physical stability, and the external environment, resulting instability of the body. Mat-based Pilates helps elderly male and females improve trunk stability, dynamic balance, and significantly decrease the sway length and sway speed.

Clinical Pilates

* Chronic Low back pain (LBP)

* Chronic Obstructive Pulmonary Diseases (COPD)

* Post Menstrual Syndrome (PMS)

* Multiple sclerosis

* Lymphedema after Breast Cancer Treatment

* Spinal Deformities

Supervised under dedicated instructor

Attending a scheduled class or a private session is the ideal way to start Pilates. Your instructor will be able to design a bespoke pilates program that you can also practice yourself between your sessions in the studio. You are getting the most out of your training, and in time you’ll be amazed by the results.

Our instructors are certified Pilates instructors as well as hold bachelor’s degrees in physiotherapy. We can create bespoke rehab and exercise programs for our clients with injuries or postural issues.

Warning!

  1. If you have an injury, consider doing a few one-on-one sessions with one of our Pilates specialists first to learn the basics. On a personal level, always remember the rule that if something hurts, don’t do it.
  2. Attending classes throughout pregnancy also significantly help and speeds up the process of getting your body back in shape after childbirth. Remember, as with any exercise, always check with your doctor first, and remember to tell your trainer that you are pregnant before commencing class.

Abbysan Studio is located at the entrance of boat lagoon in Phuket, offering highly effective body sculpting Pilates workouts.

Based on various studies indicate people who practice Pilates with proper technique over time see the following benefits:

  • Improved flexibility and mobility
  • Trunk stability
  • Core and pelvic floor strength
  • Injury prevention
  • Improved posture
  • Improved coordination and athletic performance in some sports.

Dr. Abhishek Agrawal

As a pilates instructor, I feel rewarded when my clients achieve their goals, be it getting pain-free or having more ease-of-movement.

Visit the following research links for your reference

Pilates: how does it work, and who needs it?

The Effects of Pilates Mat Exercise on the Balance Ability of Elderly Females

Effects of modified Pilates on the variability of inter-joint coordination during walking in the elderly.

Impact of Clinical Pilates Exercises on Patients Developing Lymphedema after Breast Cancer Treatment

Yoga Gets My Body And Mind Ready For My Day

Yoga Gets me ready

I love it when exercise wakes up my senses. My choice of activity is based on its ability to enliven me and heighten my energy. Yoga gets me ready for challenging days.

Going through slow yoga stretches each morning allows my muscles and joints to loosen up. It is an excellent way to get over the state of stillness from hours of sleep.

Any aches that I wake up with are gently soothed with poses that lengthen my limbs. I feel like a new person after ten minutes of yoga. It is a wonderful activity for getting my body ready for more strenuous activity.

When I am at work, I pay attention to my posture. Sitting at my desk for long hours takes a toll on my body. Whenever my back feels tight, I take a break to adjust my posture. As a result, my muscles loosen up in my lower back.

Relaxed muscles take away the tension that prevents me from concentrating. I credit my stretching habits with my mental sharpness on the job.

Lifting weights at the gym is physically strenuous, so I am careful to protect my spine. I do that by adding yoga moves before and after each workout. This returns my body to a neutral state that supports my daily routines.

Today, my body gives its best to me because I take good care of it through yoga. When my muscles and joints are stretched and soothed, I feel capable of taking on the world.

Self-Reflection Questions:

  1. What other benefits does yoga offer?
  2. How do I adjust my workout routine to ensure a balanced activity?
  3. How effective is yoga at relaxing me at the end of each day?

Distance Running and The Olympics

Distance Running and The Olympics

Running traced back to the old days, in fact as humans, we run in most of our everyday life whether for a long distance or a short one. However, in the world of sports, the long-distance race is part of the oldest track event Included in the Ancient Olympics. Any running game where the runner covers at least two kilometers is tagged as distance running. Endurance, stamina, and strength are of essential value in this competition. During the race, competitors must maintain their energies to run effortlessly towards the end of a long race.

Only males were allowed in the 19th century to compete in long-distance running in the Olympics game, until 1928 when a woman was allowed to compete in the Summer Olympics. However, women were only allowed to participate in the 800-meters distance race.

1500, 3000, and 10000-meter event were instituted in 1972, 1984, and 1988 respectively, although, the 5000-meter race replaced the 3000-meter run in 1996.

All Olympic race rules and regulations (both it’s drafting and amendment) are made by The International Association of Athletics Federations (IAAF). Such standards include

  • Olympic distance runners are to maintain their lane from start to finish.
  • In longer distance races (1500 meters and above), runners are divided into two batches.
  • The first batch stays across the inner half of the track and goes first, while the second batch remains on the outer track until the first batch finishes the first turn.

For a country to compete in Olympic distance running events, the runner can complete the race within the Olympic qualifying time. Only three representatives from a country may compete for every race. Olympic distance events have1 to 2 rounds of preliminary runs, in the finals, a total of 8 runners take part in the 800-meter run, 12 in 1500meter, 15 in the 5000meter, and the numbers of finalists for 10000 meters vary about the number of entrants. The race comes to an end when an athlete’s torso touches the finish line.

One of the persons who shook the Olympic marathon world and became the most popular in the marathon world is Deena Kastor, an American and a distance events champion. She holds both national and world records in numerous marathon (including the half-marathon events), and a bronze medal in the women’s division of distance running Olympics in 2004. In 2006, she went further to set a new American marathon record of 2:19:36, which has been the highest noted since the inclusion in the Olympic track, in 1984. Currently, she and Dathan Ritzenhe in (her fellow American) are among the 2008World’sTop Olympic Contenders.

Distance running requires the right combination of talent, track and field skills, ability, speed, strength, flexibility, and stamina. Countries that bring their best running athletes to participant tend to have a better shot not just at winning, but also at setting a record.

In Olympic, distance running tends to dominate the scene. Therefore, the Pressure on runners and marathoners is super intense.

Distance Running and The Marathon

Distance Runner

Marathon is a name gotten from a place in Greece where it is first practiced. Because of its popularity, it stood out amongst other distance races and was once the centerpiece in Olympic but has now replaced with other various field races and fast track that looks more interesting on television.

Marathon training is a bit different from a standard 5, 10 or 12 km race. While preparing for the race, the runner must have to get used to running at a marathon pace for an extended period.

Long Run

Marathon’s preparation most crucial workout is ‘The Long Run.’ The Long Run is developed by increasing the mileage of the runner once a week until the athlete can run for 2-3 hours generally. Although this increase is to be done gradually and gently, the weekly mileage increase should be about 10 to 20% of your goal mileage and is majorly dependent on the runner’s baseline.

Plans on the weekly distance to be covered must first be made, to help plan the increase accordingly. After this, the runner can begin to include speed workouts.

Marathon pace running

In this type of training, the runner runs at the projected marathon pace. These are tough runs that can go on for about 2 hours mimicking the primary marathon race.

Getting a running partner that runs at the same speed as you, keeps you going and helps to pace your rate during workouts. Joining a half-marathon is also a good idea, but you must ensure you run at your own marathon pace, as it is an effective way of preparing for the main marathon.

Food, fluids, and paraphernalia

During preparation for the real marathon, knowing the kind of food and drinks you are conditioning your body to is essential as it determines how slow or fast your pace during the race will be. Experts have advised you to stay hydrated by drinking fluids every 10 to 15 minutes during the run, whether you are thirsty or not.

Check your body reaction to the type of fluid that served at the race by using it during practice. Sports drinks give a better boost than plain water.

Avoid food that contains fiber; eat more of food rich in carbohydrates.

Choose the gears, i.e., shoes, running clothes, socks, shorts, you are comfortable with, and practice it until it becomes part of you, the aim is for you to be extra comfortable during the marathon race.

Other pre-race preparations

The final long run is to be done two weeks before the primary marathon race and should be about 20 miles (32.19 km) or at least3 hours run. Finally, before you enter the marathon, ensure you take much rest to heal from injuries obtained during pre-race preparation.

Following the routine of the previous runner who broke a record also helps your running ability and keeps you motivated and pushes you to achieve results you would be proud of. Training on Distance running should be done gradually and with no harshness at all.

Distance Running Tools

Distance Running Tools

The Gears

Just like in every sport, preparation for a full marathon means getting the right tools. For those aspiring to reach their goals, you must ensure to get the right gear/tools and accessories that will augment your speed, endurance, motivation, and strength. Here are some gears preparation tips to help ease the stress of you going to look for them yourself.

Running Clothe

Wearing the appropriate running attire will help prevent external running hazards from getting to your body.

We will be starting with running shorts. Remember when choosing a short ensure it is not too tight (which may lead to improper blood circulation) or to lose (to prevent it from falling off your waist). There are two types of shorts runners can decide to opt for

  • Traditional running shorts

These runnings short are not very close but are short. They provide excellent cooling and comfort. Regular running shorts are designed with microfiber and wicking briefs; although they are a bit expensive, it gives support for distance runners by directing cooling to a specific area.

  • Compression or Cycling shorts

Compression shorts, on the other hand, are mostly used by athletes who do not like their thigh flab poking out because of its unflattering snugness that prevents friction against the thighs.

Tops

Distance runners could either opt-in for Singlets, short sleeves, or long sleeves, depending on the weather type and the runner’s preferences. However, do not use tops made with cotton material while tops made with polyester are widely accepted because of its ability to absorb and dry up the sweat quickly, keeping you dry, comfortable, and fresh. For adverse weather, sports jackets are allowed. They help in keeping one dry and warm throughout the race.

Shoes

Running shoes contributes mainly to the runner’s comfort level. You need to select a pair that fits your type of foot, and allows free movement of the foot muscles. It also shapes the manner at which you run.

Socks

Sweating on the feet is common to athletes running a distance of 5 km or more. (Feet) Sweats can make you uncomfortable and could lead to soreness of the feet. Long marathon races require socks with materials that absorb sweats.

Accessories

Running accessories may include head and wrist bands, hats(protects us from wind), speed monitors. The speed monitor is used for calculating the distance traveled on the course of running and keeping track of the overall time taken to cover a specific range. Accessories eliminate the stress/hassle of using an odometer for measurement.

Hydration packs can also be added to the list of running accessories since it helps you maintain an optimal hydration level.

For female runners, the right bra for sport is essential. It reduces the uncontrollable burst movement that tends to stress the burst ligament and can cause pain on the burst.

During the preparation of a marathon, you have to ensure you are comfortable in your choice of chosen gears, i.e., the tops, shoes, shorts, socks, and any additional accessories, when all the selected speeds are on point, then you are a step closer to achieving your goals.