Running is a healthy way to manage your weight and keep your cardiovascular system running efficiently. As with any sport, using the right gear will prevent injury and ensure proper performance. It may seem like any athletic shoe will work for a jog, but there is a big difference in what shoe you use to run on different terrains. For manufactured surfaces such as roads or sidewalks, a road running shoe is ideal. You will need to use trail running shoes for areas off the track, such as dirt, grass, or trail. We'll cover the main differences between a road running shoe and a trail running shoe to help you determine the one that best fits your needs.
Trail running shoes are crafted to work well on technical terrain, steep inclines, and even on slippery surfaces such as over mud and snow. They protect the feet more effectively to help your pads and ankles suffer shop or bruising when running over various surfaces. Even within the train running shoe niche, there are a variety of options to choose from. It is vital to wear the right shoe for the running surface you will be using to ensure your feet and ankle are protected.
Train running shoes are specifically made to withstand sharp elements such as twigs and rocks that you find in off-road areas. They also have sticker outsole lugs that provide additional support for when you run on dirt or other soft surfaces. The shoes, in general, are more durable in addition to being stiffer. Never use trail shoes on manufactured surfaces because the tread and lugs will get worn down. The damage can prevent you from getting the proper traction you need when you run over rough surfaces.
Road running shoes are made with hard, flat surfaces in mind. While these surfaces are more straightforward to run on than over wildland, running shoes still have unique features that set them apart. The shock of your feet hitting hard surfaces over and over can wreak havoc on your bones. Road running shoes have padding and unique shapes designed to help reduce impact stress during your run. Roads being flat also tend to get slick and slippery when wet. Road running shoes are designed to grip the ground with each step and prevent slipping or twisting when the surface is wet.
Road running shoes feature a blown rubber outsole that is smooth. This helps the shoe to create a firm grip on the pavement or other artificial surfaces. They are also lighter because they don't have a rock plate. They are much more flexible to allow your foot to roll over the flat surface without damaging your ankles. Road running shoes also should have a very comfortable fit without the need to be broken in. Regardless of how often you run, it is essential to wear the right shoes for the path you intend to travel.
]]>There are a lot of tools and implements you need to carry with you when you spend a night or more extended camping in the wild. First aid kits, water, and sleeping gear are among the top items that should be in your camping kit. Cooking essentials are also important, but getting creative with your equipment with so little space available is vital. If you are at a loss about how to pack your cooking kit for your next camping trip, or if you want to make your setup more efficient, we can help. We have a couple of camp cooking tricks that will come in handy and entertain your fellow campers simultaneously.
A pocket burner is an easy way to expand your cooking space without lugging around an extra camping stove. Pocket burners are about the size of a deck of cards and are thin enough to fit in your pocket. You can toss it in your duffle bag or backpack for an extra easy burner when dining with more than one person at a campsite. It is easy to set up and usually gets hot enough to boil water in less than five minutes. Plus, your campmates will get a kick out of watching you cook with a stove that fits in your pocket.
Using one utensil for many purposes is a great way to save space when you are camping. Most of us have used a spork at one time or the other, and they do come in handy. Pack a camping spork that features double-ended usability. One end has a fork, while the other has a spoon and even a serrated edge. This utensil is a great way to make the most of your space while also packing the cooking and eating tools you need for a night in the wild.
As much as roughing sounds like fun, most people must have their cup of Joe, even if they are out camping. You can't depend on a coffee maker, so a good camping kettle is essential. The Optimus kettle is an easy way to enjoy pour-over coffee on the go and can be used to make oatmeal, boil water for cleaning, and more. It is just under 5 oz making it the perfect size to use on your pocket stove.
Picking the right tools for your camp kitchen is the first step to an efficient excursion. The next is using a few tips to make your camp meals more easily. If you are car camping, then make a point of packing your food in separate coolers. Fold food should go in one cooler while dry items should go in another. Cooked or semi-cooked food should have a cooler as well. Having a cooler will help keep food fresher longer to have delicious meals no matter how many days you are out in the woods.
If you are planning to rough it, then it is a good idea to pre-cook a lot of your items and then pack them in a way that preserves them for your camping trip. Stick to dryer foods that you can rehydrate with water while you are in the wild. Not only will this cut down on the time it takes to cook at your campsite, but it will also help save fuel and keep your camping partners happily fed.
]]>Strava is a type of social network that allows Android or iPhone to operate as a cycling or running computer. If it's something you haven't heard of before, chances are you will very soon. The app's grown in popularity since its initial release in 2009. It's mostly used by runners working on their training but can be utilized by anyone who is looking to increase their stats or performance. Today, we will take a deep dive into what Strava is and how to make the most of it to reach your fitness goals.
Strava is a combination of social media platforms and fitness trackers. Think along the lines of Runkeeper mashed up with IG or Twitter. This digital application is available for free and can be downloaded to your mobile device or through the web. There is also a paid option that opens up more features for those interested in getting more out of their fitness plans. For the program to work at its most effective, it is essential to upload on a regular basis. You can also follow others who are chasing their fitness goals or just other athletes in general who are updating their workouts. You can participate or start challenges, join fitness clubs, and even leave comments for others who use the program.
To get started on the Strava program, you will need a combo of a fitness tracker, computer, and smartphone. You don’t need all three, but a fitness tracker such as a GPS or smartwatch has to be one of the tools at your disposal.
For those who plan to use a phone, download the no-cost application from the iOS or Playstore. All you need to do is go to the website, create an account, and log in for computer usage. With your fitness tracker, the initial setup is more involved but will create a more seamless interaction on the site since your workout information can be uploaded automatically.
To sign up, you can create a new password, or you have the option of signing up with a FB or Google account. If you prefer to keep them separate, use your email address to sign up instead. Your front-facing profile will have public information that others can see, and your account will be private and only can be viewed by you after you log in.
Once you've signed up, decide how much of your fitness data you want to store or share on your public-facing profile. You can set up notifications and even share fitness and even outfit info on your profile. There's also the option to set up a privacy zone to block out locations you want to hide on your runs or biking sessions. You can also set your training log to public or private. Routes ran can be promoted if you look to grow your following or keep them confidential for your use only.
Depending on the device you are using, there is the option of entering your data manually following a workout, or you can have the app record your progress in real-time. Once you are ready to share, upload and save. For fitness trackers, everything automatically uploads to Strava, but you can also set it to private if you prefer to review your activity in advance. All you need to do now is follow, share, and participate in the community to have fun and reach your goals.
]]>Hiking is an amazing way to explore nature and stay in shape at the same time. If you have a furry friend, taking them with you on your hikes can be an excellent way to give them a workout while allowing them to explore new places. While a guidebook can help you plot your course before hiking, planning your trail with your pup in mind is crucial. Luckily, here are just a few tips that will come in handy when you hike with your dog.
Every hiking route has rules to follow. While most trails allow pets, some areas require your dog to remain on a leash, while others don't allow pets at all. You can call the park in advance of your visit or check their website if one is available.
It is easy to remember to carry a bottle of water for yourself, but when hiking with a dog, you need to bring along an even larger supply. You and your dog will both need to stay hydrated throughout your hiking trip, and the best way to do that is to carry plenty of H20. It is essential to keep your dog from drinking out of wild water sources because the same bacteria that will make you sick has the potential to make your dog sick as well. There are dog backpacks you can affix to your pet's back that will allow them to help share the work of carrying extra water during your travels.
Always check the forecast for the day before taking your pet on a hike. While you may be able to take shelter on a trail, it is much harder to handle bad weather when you have a dog in tow. Humidity, sun, and elevation can also increase the hike's difficulty, so check for weather alerts that warn of rain, hail, snow, and even increased temperatures. Bring bug spray and sunscreen for your dog as well. Most pet shops have brands that are formulated specifically for animals and for hiking excursions.
Before picking out a trail, think about your dog's health. If your companion is out of shape or has problems with its joints, choosing a shorter path with fewer hills is imperative. For dogs that use assisted movement devices, make sure the trail you pick can accommodate their carrier, wheelchair, or braces.
A regular hikers' first aid kit will generally have everything you and your pet need in a minor emergency. You can also add in booties for damaged paws and compression tape. Consider getting a pet-friendly antihistamine to deal with any bug bites and stings that cause a reaction. And before you hit the trail, it is also essential to make sure your pet's collar is secure on their neck and that the ID tag is visible. The last thing expected is to lose your dog when you are out hiking, but if they have an ID and do get lost, it will be much easier for them to be returned to you when they are found.
]]>The last administration made some drastic changes to many of the environmental policies and initiatives. These changes set the country back decades to fight against climate change, social health, and environmental degradation. Many of these ills will take generations to correct, but with the election of a new president, it brings with it a new administration and more changes.
President Biden has made promises to repair or restore protections for the environment dissolved during the previous administration. In all, there are more than 100 public land, water, air, climate change, and endangered species regulations that are under review. All those under consideration are changes that caused weakened rules or rolled back regulations from the last administration. Although fixing these problems may take several years, they are worth the trouble for the environment and our future.
Although plans have been put in motion, it is essential to remember that such measures take longer to enact than break. In fact, most of the last administration's rules will remain in effect for at least the next couple of years. Some rollbacks will happen immediately via the use of executive authority. For example, the fossil fuel infrastructure projects have been canceled with immediate effect, and the federal protections on specific water bodies and lands have been reinstated. One of the most significant reversals of note was the cancelation of the Keystone XL pipeline permit, which is a big win for the environment and the natives.
Additional changes expected to come are restoring federal protections to Grand Staircase-Escalante and Bears Ears in Utah. Both are national monuments that lost their protections when the previous administration opened the land around them up for logging, mining, and drilling. Restoration of protections for Northeast Canyons and Seamounts Marine National Monuments are also under review.
The Biden administration has plans to move the light-duty greenhouse gas emissions standards for emissions by summertime. Still, there is little in the way of information about procedures for after the current term. A new rule has been put forward for consideration that would increase the fees and requirements for production and development. The process for leasing land via the Bureau of Land Management will also see an update that includes extra protections for public land. This update targets protecting the earth from more climate change that's tied to the mining and use of fossil fuels.
Not long after taking office, the current administration froze the sale of new gas and oil leases until the program could undergo a massive review and possible overhaul. The review most likely will result in a close look at how recent sales will impact the climate in addition to an increase of royalty charges, among other updates. There are many more changes and updates already in motion that will positively impact the environment going forward.
]]>Numerous of us enjoy spending time in the sun — but while around 20 minutes of sunscreen-free sun exposure will help your body get the vitamin D it needs to stay healthy, we all know that the harmful rays of the sun pose a rather significant risk, too. If you're already using sunscreen to protect yourself, you're doing better than some. Because many folks don't initially use their sunscreen the right way, though, we hope that we can help you make sure you're not one of them.
The Basics: What Kind of Sunscreen do You Need?
The pros, people like dermatologists and oncologists, recommend that you use a broad-spectrum sunscreen. That means a sunscreen that protects you against both UVA rays, which leads to premature aging and other visible skin problems, and UVB rays, the kind that causes sunburn. Because both of these rays can contribute to the development of skin cancer, this double protection is the way to go.
The US Food and Drug Administration urges everyone to choose a sunscreen with a sun protection factor (SPF) of at least 15, while many medical professionals would instead use an SPF of at least 30. Sunscreens with higher sun protection factors are certainly on the market, and while they do offer slightly more protection, the highest numbers don't do that much more.
How Often and Where Should You Apply Sunscreen?
For optimal protection, slather than sunscreen on at least 15 minutes before you hit the sun. Apply another coat at least every two hours, and more often when you're swimming — because, though some sunscreens are water-resistant, water will still make them wash off faster.
Although responsible folks will take additional steps to protect themselves from the sun's harmful rays whenever they can, like covering most of their bodies in light, loose clothes made from natural fibers, it's still essential to apply your sunscreen all over. Brands like Sun Bum, our favorite, offer a wide variety of creams, lotions, and sprays, for all parts of the body, including the face and hair. Don't be like most people — make sure that potentially neglected spots like your ears, feet, and lips get some of that good stuff too!
How Should You Store Sunscreen?
Sun Bum sunscreen products can last you for three years, though if you use them correctly, those handsome containers will be emptied before that happens. To ensure your sunscreen is still good to go, follow the expert advice to store your sunscreen away from direct exposure to the sun. That means in a dark cupboard when at home or covered in a towel, or stored inside a bag-- ideally in a cool shade while you're out and about.
While some sunscreens test on animals, it's also good to know that Sun Bum products are cruelty-free and predominantly vegan — this brand cares for the planet as much as it does about your skin and health, and that means that you can soak up the sun without guilt.
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With the Olympic games just have rounded the corner, what a better time than now to take a look at some of the most notable names in the history of cycling.
Significantly few people ranked medals in the summer and the winter Olympics in the same year, but Christa Luding-Rothenburger was the first. She is a remarkable athlete from Germany who took home the gold in 1984, dominating the women's 500-meter speed skating competition that year, and would accomplish even more. A few years before, she decided to start cycling during the skating off seasons to keep herself fit and expand her athletic portfolio. Not to the surprise of her coach, she excelled in cycling and went on to secure a gold medal in the sport at the World Cycling Championships in 1986.
At the Calgary Winter Olympics in 1988, Christa Luding-Rothenburger took home a silver medal for her 500m speed skating competition and a gold in the 1000m speed skating competition. However-- this is not the end of the story. In the summer, she also competed in the Seoul Olympics and won a silver medal during the track cycling sprint competition. Her win is what secured her spot in history; not only being one of the few Olympians to secure medals in the winter and summer games both within the same year but also being the first to pull off the impressive feat.
Clara Hughes is a Canadian Olympian who started as your typical troubled teen. She was a misfit in high school and was not particularly interested in sports until she watched Gaétan Boucher's speed skating performance at the 1988 Calgary Winter Olympics. Following her example, Clara decided to start her career in speed skating and was quickly noticed by a coach in cycling. Taking her on and switching her sport, she began participating in competitive track and road cycling. Thankfully, she was equally adept at the sport and secured a bronze medal at the Atlanta Olympics in the 1996 road race and time trial competition.
Making her presence known in the 2000 Olympics in Sydney-- her performance was not up to par, and she failed to place in the top three. This failure turned her mind back to her original love, speed skating. Seventeen months later, she participated in the 2002 Winter Olympics at Salt Lake and secured a bronze medal for her performance in the 5000m speed skating competition. She didn't stop there-- Clara also went on to win a gold medal in the 5000m, and a silver for her team participated in the Turin Olympic in 2006. In the winter of 2010, she secured a bronze medal in the 5000m, which brought her to a grand total of 6 Olympic podiums awards over both the summer and winter games. She is the only cycling and skating athlete to secure several medals in both competitions in all of history.
]]>The Olympic trials and the games, in general, bring out some of the best athletes on the planet. Numerous participants have been training for several years, and depending on the sport, as long as their whole lives. When it comes to professional sports, especially track and field, there is more focus on speed and run times than the athletes themselves. Today, we will focus on the role of female athletes, particularly those who are mothers, in their quest for Olympic Gold.
The most recent women's trials saw three highly talented women cross the finish line with impressive timings. Quanera Hayes secured first, with Allyson Felix in second, and Wadeline Jonathas came in third place. By scoring these spots in the 400 meters race, these amazing women have earned a spot on the USA team headed to the Tokyo Olympics. Felix has served on four teams in the past. But for the other two, this is their first shot at achieving a medal. While their accomplishments are notable on their own, what happened immediately following the race is what's so important.
Felix and Hayes are both amazing women and world-class athletes. They are also mothers to small children. As they crossed the finish, line their families cheered them on with glee and excitement, and as they basked in the spotlight, these women made a point of bringing their children down to the track to celebrate their wins with them. This is critical because sports have long been a sterile activity that punished athletes with families. However, this shows that women can perform at the top of their class even while maintaining a family and having their own little ones.
If you look at sponsorships and even coaching methods, the world of professional sports is unkind to athletes who are also mothers. There is a lack of maternity protection and even no grace period for returning to the field post-childbirth. Felix, in particular, had to choose between giving up her child and hiding her pregnancy. Of course, she decided to go to term even though she knew it would result in a 70% pay cut. Thankfully, she overcame and even surpassed the expectations of sponsors and her coaches to land a spot on the team.
Stories like Felix and Hays's are just a tiny percentage of what female runners on the path to the Olympics face, but with the support of their family and innovative sponsors, this stigma is on its last legs. The governing body for the Tokyo Olympics has announced special provisions that will allow nursing runners and participants in other Olympic games to bring their children with them during their competitions. Competitive athletes no longer have to choose between motherhood and the gold medal. Let's keep inspiring future generations of Olympic runners by continuing to make progress in the field.
]]>There are many great Olympic stories out there. Still, one worth mentioning revolves around Scout Bassett-- a 32-year old sprinter dealing with a foot injury, struggles from the global pandemic, and a postponement of the Olympic Games in 2020. But despite all of the challenges, she persevered in chasing her dreams to cross the finish line in a chance to grab a USA Olympic medal.
Scout Bassett lost one of her legs in a chemical fire in China and was abandoned as an infant shortly after. She remained in an orphanage until she turned 7, after which she was adopted by a loving family who brought her to live in the U.S. Growing up in Harbor Springs, Michigan, was not always easy. In addition to learning a new culture, she also had to learn how to find where she fit in and gain acceptance. Overall, she lacked direction and self-confidence.
When she turned 14, the Challenged Athletes Foundation gave her a grant for a running prosthetic, which allowed her to explore new avenues for her future. She ran for the first time without feeling like she was limited in any way, and at this point, her dreams of becoming a professional runner were starting to take shape. Her school was one of the smaller ones in the area, and as a result, they didn't have a track team. Instead, she trained independently and started running in 5K's until she had enough endurance to join marathons.
Once she started college at UCLA, she joined the official team to continue honing her passion. The director of the U.S. Paralympic noticed her stellar performance and recruited her right away. More than just a passion, being recruited allowed Scout Bassett to realize her dreams. She competed in worldwide competitions securing 5th place in the 100 meters plus landing the 10th place spot in the long jump, both during the Paralympic Games in Rio of 2016. She secured two bronze medals in 2017 and two spots in the top 10 in 2019. Her story is essential for runners of all ages, backgrounds, and abilities. No matter who or where you are, you can achieve anything if you have desire and dedication.
It is easy to see the result of years of hard work, but getting to the end is not always easy. There are plenty of tough workouts, failures, and even setbacks that can make reaching the Olympic goal seem impossible. Scout states that community support and the support of her family play a significant role in her success. Peloton workouts, Yoga classes, and HIIT training help her keep her body in peak conditions and ready to compete. Her story is the encouragement future generations need to stay inspired to chase their dreams on the Olympic track.
]]>Rock climbing has been an adventure sport for years; however, it has only recently become an Olympic event. First added to the games in 2020, 40 Olympians will battle it out in Tokyo for the gold. In fact, this will be the first Olympics for competitive climbing, which means that all eyes will be on the games this year and on those who are paving the way for new records.
At the start of 2020, USA Climbing secured a contract with ESPN to showcase climbing events from around the country and the National Climbing Championships. This move will get the sport in front of viewers and generate interest so sponsors can start investing in the talent. While the first events will be held this year in Tokyo, the 2024 games will also feature gender-separated climbing competitions as the sport evolves competitively.
Athletes have been pushing for the addition of rock climbing to the Olympic roster for some time. In 2016, an announcement was made that the 2020 games would feature a medal sport. The format of the climbing competition will feature lead climbing, bouldering, and of course, speed climbing. There will be a set of medals for each gender awarded to the top competitors based on a combination of scores from each format. Though speed climbing is included in the combined ranking, there is opposition from most of the climbing world due to the sport's nuances within the climbing world. For example, there are numerous runners; however, it is impossible to ask a marathon runner to sprint and expect it to be balanced. That is how most in the climbing world feel about speed climbing.
That being said, as with any "first," there will be things that need to be improved going forward. The addition of rock climbing in the Tokyo game itself is a huge step forward. Later, the decision was made to have lead climbing and bouldering as one portion and speed climbing as a separate competition.
There will be 40 contestants that participate in the Rock Climbing portion of the Tokyo Olympics. There will be an equal number of men and women in the competition, and they will come from a variety of countries, with each country has been given a maximum allotment of two people per gender. Each climber will have qualified for the Tokyo games through a series of qualifying events.
Some of the competitors you will see in the games are well-known Olympians who have made a name for themselves for challenging rock climbs, while others will have risen to their ranks through world cup events only. Regardless of their background, all of the rock climbers attending the Tokyo games have specialized skills that will allow them to perform at a competitive level and give them a chance to claim Olympic Gold for their respective countries.
]]>Anyone who's ever been vaguely interested in rock climbing at a rock climbing gym but who knows very little about it would probably imagine that it involves secure harnesses, ropes, and safety-conscious instructors watching your every move. Usually, they'd be right — this kind of rock climbing, called top-roping, is extremely popular.
There's another choice, though, and that's bouldering. Bouldering means rock climbing without a harness or rope. To some, that'll sound scary and unsafe. To others, it'll instead seem like the ultimate feeling of freedom. If you're one of them, bouldering may be for you. So--what do you need to know to get started?
What You Can Expect When You Get Started with Bouldering
Sure, highly experienced rock climbers may venture a little farther out and take bigger risks, but as beginners, it's crucial that you stay close to the ground (which you'll soon get to know more intimately) and take more accessible routes. We've all got to start with the basics, after all, and even though that protective mat may make you feel invincible, you can expect to tumble a fair bit.
Despite the fact that bouldering is freestyle rock climbing, you'll be supported by a skilled "spotter" who will help you prevent injuries the entire time. Listen to their advice and instructions. Some of the things you'll undoubtedly be told again when you head for the rock climbing gym are:
Climbing requires you to use your whole body — including your brain. Be ready for a full-body workout!
Fear might cause you to hold your arms close to your body, with your elbows bent. That drains your batteries fast. Keeping your arms extended is a better position most of the time.
Your knees are, on the other hand, your bendy best friend. Use them, as they’ll allow you to go far.
By keeping the hips as close to the climbing wall as you can, you'll be stabilizing your center of mass and reducing your risk of falling. Your core will also get a fantastic workout.
Don’t let minor cuts and scrapes stop you. Your athletic tape will come to the rescue.
What Gear Do You Need for Indoor Bouldering?
Well, you won't need a harness, a rope, or carabiners! You will, however, be relying on your trusty gear. Good-quality climbing shoes with flexible soles and solid grips form the most critical part of your turnout. (The good news is that if it turns out you don't enjoy bouldering, after all, you'll still have a versatile and cool pair of shoes!)
Chalk and a chalk bag are non-optional, and the same goes for a reusable water bottle that’ll keep you hydrated and some athletic tape to help you deal with small scraps quickly. Clothing-wise, yoga gear will serve you well when you start off bouldering, as it’s flexible but not so loose that it’ll pose a tripping hazard. If you hate chafing (and who doesn’t?), you’ll also want to consider adding a Body Glide anti-chafe and anti-blister stick to your bouldering arsenal.
Bouldering teaches you to rely on yourself and trust in your instincts, but the right gear can only support your efforts.
]]>Running is one of the most beneficial exercises to do in the morning. It is a great way to improve your body and strengthen your health because it pushes the capabilities of your cardiorespiratory system and limbs. Proper breathing, foot placement, and posture are needed to maximize the effects of running on your body. There are different techniques in the running, and it can be pretty confusing to someone unfamiliar with these methods. Some examples of these running patterns are heel strike and mid-foot strike. This article will be informative to of all the necessary things to know about heel strike and midfoot strike running.
Heel strike is a running pattern where your heel strikes the ground first. It's one of the most known running techniques among runners and people who like to exercise. Additionally, this running technique is also found within common folk. Heel strike running is usually done by extending your knee and placing your foot in a way that your heel lands first. Given this form, many people are concerned that this form may cause issues and injuries to the body. It is said that the force your leg receives from the repetitive heel striking can gradually damage your knees and pelvis. Aside from health concerns, professionals think that heel striking is less effective than other forms of running because the motion of heel striking forces weight towards the heel and creates a braking effect within each of the runner's strides. However, according to physical therapists, there are higher risks to injury in heel striking only if the legs are extended away from their body. If a runner heel strikes with their foot aligned to their body, then the effects and risks of heel striking are lessened. Additionally, they also mentioned that the best way to avoid the negative impact of heel striking is to increase one's running cadence. If they do this, the impact and shock the runner's leg will receive from heel striking are significantly decreased.
The mid-foot strike is a running pattern where the heel and ball of your foot strike the ground with each stride. For the untrained eye, mid-foot strike running can appear as landing your whole foot on the ground in each stride, while runners and professionals easily recognize it due to its beautiful form. Most runners and professionals think that midfoot strike is the safest out of other running patterns. In the midfoot strike, the runner's body weight is equally allocated to various parts of their lower extremity. Compared to heel strike, whose force is distributed to their knee and pelvis, midfoot strike evenly distributes the pressure of striking the ground all over the hips and legs. Furthermore, tension and stress in the ankles and calves become reduced in the midfoot strike. That means that most runners doing midfoot strikes are less susceptible to standard foot and leg injuries such as sprained ankles and calves.
Performance-wise, the midfoot strike makes use of your body's gravity to help you move forward. This way, your body will require less energy to propel itself forward since gravity aids it naturally. As it appears, the mid-foot strike is an efficient and safe way of running.
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Waterproof shoes are shoes that do not absorb liquid regardless if it's water or not. These shoes are used most efficiently when you are in a wet environment, like swamps, fishing farms, ice plants, or in/near a body of water, like rivers, oceans, and lakes. Waterproof shoes protect your feet from getting wet. Usually, waterproof shoes are made from rubber, as the material is naturally waterproof, but there are numerous other materials they can be made from as well. Synthetic leather is recommendable for those who want the look of leather in their shoes. Gore-tex is an excellent material to choose from for waterproof shoes. It has a microporous structure that allows it to block water and break wind while allowing air circulation and retaining its heat.
Since waterproof shoes always protect themselves against water, then expect that the shoes will always be warm and dry, helping you through those watery adventures.
Since the materials used in waterproof shoes block water, your chances of slipping due to a wet surface are reduced.
Want to go outside and buy some groceries, but you do not want to get your feet wet? Try using waterproof shoes in the rainy season, and it will help you a lot.
Most fungus and bacteria grow in humid conditions. If your feet are always dry, then you'll be safe from having any foot diseases. Wearing waterproof shoes can help prevent getting foot diseases.
You can expect the shoe to get too hot when using it on a hot summer day, so it is not advisable to use this on a hot day because you might get uncomfortable due to the heat it keeps inside the shoe.
Waterproof shoes are not as flexible as you think due to the materials used to create them. So, it is not good to use for running for a long time.
Waterproof shoes can be heavier than your typical type of shoe.
There are two different kinds of hiking boots. There are hiking boots and backpacking boots. Day hiking boots are known to help you support you through long hiking trails and provide you ankle support throughout the way, meaning secured stability! While backpacking boots are known to help, you support your ankle when carrying a lot of weight. They are stiffer in structure and material than day hiking boots and more durable than hiking boots. Most hiking boots are made out of leather. Besides leather, hiking boots can be made from various materials like cotton, linen, and artificial synthetic fibers.
Hiking boots provide you with more ankle support than waterproof shoes. Hiking boots can range from low-cut to high-cut ones, giving you options you may prefer using.
Since hiking boots are intended for hiking, expect their soles and uppers to be stable.
With its material being leather most of the time and having solid soles and uppers, the boots will be heavier than waterproof shoes, especially high-cut boots.
The breathability of the shoes is not that good, and when you talk about the breathability of a shoe, this is the product's ability to let air circulate in the boots.
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You love running the long marathons and decided to sign up for a 5k marathon to enhance your experience further and improve running. But then, you realized that it is your first time preparing for a big day, and you don't have a clear idea of what you should be doing? Do not worry because we got you. We will help you prepare for the big day and give you tips on preparing and fueling up for the marathon. To be primed for a 5k race you signed up for, know what kind of time you are aiming for in the race and prepare yourself to reach that goal.
Here are some tips that you can consider when preparing for the 5k race:
Get Enough Sleep – Getting enough sleep is very important when preparing for the big day! So get that quality sleep of 8 hours for two nights before the race, and it will help you be more focused and active when the big day has come.
Minimal Training – Your training should be lighter than usual because you are preparing for the race, so your legs should be in their best condition on the day of the marathon. Save those legs on race day and avoid getting into vigorous activities that may affect and strain your legs, so take note of this. Legs are crucial to you and the race, so keep them relaxed for race day.
Food – Avoid eating foods that your stomach is not familiar with in your race week because this could result in stomach complications on the big race day. Instead, try home-cooked meals that are light and easy for your stomach to digest. An example of good dishes to try is a rice bowl with chicken and vegetables, a toasted bagel with peanut butter, a banana, or any food that is easy to digest and rich in carbohydrates to help increase energy. Always remember to have a well-balanced diet throughout the week, especially the night before the race.
Bring water – On the day of the race, make sure to bring water with you because long-distance running can be exhausting and quickly dehydrate you. Although you should pace yourself when drinking water because drinking too much in one sip can make you feel bloated or dizzy. Remember, pace yourself and stay hydrated!
Packing – Bring or carry a few face towels with you to help you dry yourself from all the sweat you will get from running. When you're sweating a lot, you are at a higher risk of slipping due to the wet surface your sweat can create. Bringing a face towel with you will help you avoid such accidents and will let you observe a hygienic practice.
Wear waterproof running shoes - A 5k race's environment can be unpredictable. You might be running on dry pavement initially, but you might be running on wet pavement at the next second. Wearing waterproof running shoes can help you prevent slipping accidents during the race. Furthermore, waterproof running shoes are light and can help you improve your performance. So try investing or buying one when you participate in a marathon.
The apparel industry, also known as the fashion industry, consists of companies specializing in designing and selling different clothing, footwear, and accessories such as bags, jewelry, dresses, jackets, jeans, rubber shoes, and many more. This industry has been consistently growing, and it is continually evolving as time passes by. Still, sadly, as the apparel industry evolves and grows more prominent in the market, it contributes to more air and water pollution all around the earth.
Clothing businesses process raw materials, like cotton, silk, cow skin, into fabrics like cotton, silk, and leather to produce clothing. These processes significantly contribute to the overall greenhouse emissions in the atmosphere. According to a study, the manufacturing of clothing has contributed substantially to climate change and significantly impacted the earth. According to the McKinsey Global Institute and their research, the apparel industry section was partially responsible for the 2.1 billion metric tons of greenhouse gases in the atmosphere in 2018. Greenhouse gases trap heat inside the earth. Its abundance in the atmosphere can hasten global warming and can cause irreversible effects on the planet.
The apparel industry is known as the second-largest polluter in the world, right after the oil industry. With the increasing demand for clothes, the apparel industry continually makes various clothes from different materials, such as synthetics, cotton, and denim. Turning these raw materials into clothes is the main reason for greenhouse gas emissions in the atmosphere. A fabric type that is common in the industry is polyester. Polyester is a plastic fiber made from oil. All the process involved in producing polyester contributes to greenhouse gas emissions.
Furthermore, producing polyester consumes a lot of energy and harms the environment. Besides contributing to greenhouse gas emissions, manufacturing fabrics also contribute to water pollution by contaminating it with production wastes and chemicals. When these fabrics/clothes are produced, untreated production wastes get dumped into the rivers. Production waste contains lead and mercury, which is significantly dangerous to aquatic life and people's overall health. Furthermore, the dumping of production wastes into bodies of water can also cause air pollution. When contaminated water evaporates into the atmosphere, the chemicals in the water are carried over into the atmosphere. The more chemicals in the air, the more concentrated it will be. When it rains, the chemicals suspended in the air are transformed into rainwater, creating acid rain. Acid rain causes harm to everyone, including the environment.
Another way the apparel industry contributes to climate change is through the transportation, packaging, and distribution of its products. The vehicles and machines used in the industry produce carbon, which is a greenhouse gas.
To reduce these effects, here are things that you can do as a consumer:
You’ve got plenty of reasons to routinely wear sunglasses when you're out walking, jogging, cycling, or hiking, even during the colder months of the year. Sunglasses can help to protect your eyes from eye conditions like macular degeneration and cataracts because they’ll shield these essential assets from the sun's harmful rays. Sunglasses offer comfort during the brightest parts of the day and help you adapt to the dark more quickly. They could even reduce your odds of developing eyelid cancer. Yes, really.
Not all sunglasses are the same, however. While some sunglasses are no more than a fashion statement, others also act as your eyes’ very own bodyguard. When you're shopping for a new pair — or two; go on, you deserve it — what features should be a priority?
Polarized Lenses
Polarized sunglasses feature a special coating that filters out the sunlight reflected by bright surfaces in your environment. These lenses give you full access to vertical light while blocking the nasty horizontal glare that hurts your eyes and gets in the way of your viewing pleasure. Because of their properties, polarized lenses aren’t just great in sunglasses, in which case they benefit hikers, runners, and drivers, but also in anti-glare glasses designed for people who spend a lot of time using computers.
UV Protection
Polarized sunglasses will liberate you from glare, but UV protection defends your eyes against numerous degenerative conditions linked to exposure to UVA and UVB rays, as well as shielding the sensitive skin around your eyes. For optimal protection, look for a pair of sunglasses that filter out at least 99 percent of UVB and UVA rays and that screen out 75 percent of visible light or more.
Color
If you're on the hunt for a new pair of sunglasses, you'll notice that they come in almost any color under the sun — but which is best? Well, it's important to keep in mind that, contrary to popular belief, sunglasses with darker lenses don't necessarily filter the sun's hazardous rays out better-- That's what UV protection is for. To some extent, the color you choose is simply a matter of personal preference.
Having said that, hikers, skiers, snowboarders, and anyone else who really wants to take in the sights should probably opt for gray sunglasses, which offer the best color contrast.
Size
Believe it or not, the size absolutely does matter when it comes to sunglasses. The larger your lenses, the better preservation of your eyes — as long as your sunglasses offer a high amount of UV protection. Bigger lenses cover more of your skin and eyes and prevent sun rays from creeping up on you from the sides and the top.
There’s no question that sunglasses can be an investment. To get your money’s worth, you will want to make sure that the sunglasses that make it to your shortlist tick all the right boxes. Your new sunglasses may, after all, be an awesomely stylish accessory, but you’ll also want to make sure that they perform their most important task — protecting your eyes from harm.
]]>After finishing their running routes, runners often experience soreness, numbness, or exhaustion in their bodies. One good way to mitigate these is to do yoga. According to Collins dictionary, yoga is an exercise where you move your body into different positions to be fit, improve breathing, and relax your mind. The moves used in yoga help practitioners ease and relax their muscles. Because of this, athletes like to add yoga moves into the recovery phase of their exercise plan. Doing yoga can help maintain a person's mental and physical health. It can improve one's flexibility, strength, endurance and help sharpen their focus. Given the definition of yoga and its benefits, it is advised for a runner to learn yoga and integrate them into their recovery activities.
Additionally, yoga can help runners mitigate sore or numb muscles and remove exhaustion in the body. Since yoga can help you make your body flexible, you can implement yoga moves to help you improve your cadence and stride. Yoga is a good form of meditation. It can help you relax your mind and maintain peace after one stressful running routine.
Here are some yoga poses that runners can do to help them improve their body and mind:
The best inventions arise from genuine practical needs — and Teva sandals, the original sports sandals, are no exception. Like so many other rafters, creator Mark Thatcher, a geophysicist who worked as a rafting guide in the early 1980s, grew frustrated by the fact that all the shoes on the market at the time just failed to meet his needs. While running shoes offered great support, they became heavy and uncomfortable while on the water, ultimately causing the kind of friction that quickly leads to blisters and other foot problems. Flip-flops were easy to dry but underperformed in support and came off at the most awkward of times.
So, Thatcher decided to remedy that — creating a sports sandal with a nylon ankle strap that would stay in place. The original model, which still featured the same thong system between the toes that traditional flip-flops do, proved to be excellent for rafters. Hikers and runners, on the other hand, often suffered from blisters in this area. Teva's universal strapping system, which cleverly avoids the areas that cause most friction, solved that problem and allowed almost anyone to enjoy practical and comfortable sandals.
Today, the brand Teva, which means “nature” in Hebrew, is owned by Deckers Outdoor Cooperation, and every single design feature aims to live up to its motto of "strapping into freedom." Teva sandals feature a softer inner sole with Microban Zinc, a high-tech solution to nasty foot odors and bacterial proliferation. The supportive outer soles stay true to the sandals' original purpose of offering rafters an excellent grip. At the same time, the universal strapping feature ensures that your sandals won't come off unless you want them to. Teva sandals support your toes, heels, and the sides of your feet with straps uniquely connected to rings.
It's been a very long time since Teva sandals were the exclusive domain of rafters, surfers, and other water lovers — since the 1980s, they've also grown to be an efficient fashion statement to many. That fact is almost certainly partially to thank for the vast range of style choices Teva sandals offer today for men, women, and children alike.
Teva sandals never lost sight of its original mission of allowing users to explore and roam freely. You'll get utility and style wrapped into one by grabbing a pair of these versatile sandals, whether you're going fly fishing or you're simply walking to the grocery store.
Best of all? Active consumers who love the planet can enjoy a pair of Teva sandals without guilt — the company is committed to making sure that their sandals make the earth a better place. To achieve that, since 2020, all Teva sandal straps are now made with entirely recycled plastics, rescuing millions of plastic bottles from the ocean environment it loves so much and incorporating them into your sandals instead. While many of Teva's sandals are 100 percent vegan, any leather you find in Teva sandals is sourced sustainably.
]]>Any serious runner knows it — friction is one of the greatest threats to your enjoyment and performance.
When that friction affects your feet, annoying, nasty, and frankly painful blisters result, and when it strikes almost any other part of your body, you're dealing with chafing. Unless you've experienced it for yourself, it's pretty much impossible to realize how extensive and painful these clusters of microscopic skin tears can be-- and how they can bring you down during a race.
Runners can, of course, do a lot to help prevent chafing and blisters, starting with choosing the right pair of running shoes and socks and arming themselves with the anti-chafing underwear that's now on the market. However, the harsh reality remains that the exact kinds of repetitive motions that lead to excessive and prolonged friction are an integral part of running.
Wouldn't it be great if there was some cream, or something, to take all that friction away? Well, that's what Body Glide products offer. How exactly can Body Glide save runners from chafing and blisters? Where and how often should you apply it? Let's dive into this exciting product line that aims to "stop trouble before it starts"!
What’s Body Glide?
Called "Body," Body Glide's original anti-chafing, anti-blister balm comes in a user-friendly stick. It's packed with goodies that form a much-needed line of defense against friction-- allowing your clothing to slide over your skin instead of cutting into it. It's neat to know that the ingredients are natural and vegan, as well as allergen-free, but ambitious runners will be happy to know that Body is water-resistant — which means sweat-resistant, too.
Although Body may be all a runner needs to prevent problems they’ve been dealing with for a very long time, Body Glide additionally offers a whole line of equally exciting products. Some, like Foot Glide, Outdoor, and For Her, are just as useful for runners. Cyclists will benefit from Saddle Glide, meanwhile, and in this day and age, anyone could be saved some trouble by trying out Face Glide — which, as you may have guessed, stops your face masks f=om causing painful friction.
Where and When Should Runners Apply Body Glide?
Hit all the hot spots that usually suffer from friction as you run before getting your running gear on. Experienced runners will already be way too familiar with them — the feet, of course, but also the groin, buttocks, inner thighs, armpits (oh, the armpits!), chest, including nipples, and the neck and shoulders. All products from the Body Glide line come in colorful, handsome, and user-friendly containers, and most are simple sticks. All you need to do is rub it in to stop rubbing in all the wrong places!
You won't need to bothered with constantly reapplying Body Glide products, as they'll last you through your run, and you don't need to be anxious that Body Glide will stain your favorite running gear either, as the products don't get greasy. Finally, even though Body Glide products are water and sweat-resistant and won't come off while you're running, all you need to wash them away is simple soap.
]]>Most traditional shoes elevate the heel of your foot which, according to some experts, forces one to have a heel-striking stride. Having a heel striking stride makes you more susceptible to injuries and may decrease your efficiency in running. Given the effects of traditional shoes, many people are looking for footwear that will prevent heel strikes and allow a more natural striding form. An answer to this inquiry is zero-drop shoes. Zero-drop shoes aim to level the heel and ball of your feet from the ground by minimizing the cushioning or elevation of the shoes' soles. This way, your feet move and are positioned in a way that mimics being barefooted. In other words, zero-drop shoes allow you to be "barefooted" while still wearing shoes. There are many variations of zero-drop shoes, but the most effective ones have reduced cushioning and arch support. Some of the considerably best zero-drop shoes are from brands like Altra and Topo! Altra models the Altra Escalante Racer, Altra Lone Peak, Altra Timp, and Altra Superior are among the brand's best products. On the other hand, the Topo Athletic Magnifty 3, Topo Rekovr 2, Topo Phantom 2, and Topo Cyclone are among the most popular shoes in Topo.
If you're still unsure about zero-drop shoes, then you might want to check out its pros and cons below!
Here are some pros and cons when it comes to the Zero-Drop shoes:
Since zero-drop shoes specialize in running while providing comfort and mobility, you can feel and see the difference between traditional running shoes and zero-drop shoes. In addition, Zero-drop shoes engage the foot itself in absorbing the impact of running, therefore strengthening the feet and legs towards improvement.
Zero-drop shoes can help you prevent back, foot, and knee pain when running due to the shoe's structure. It can also help prevent knee and leg strains and prevent any old injuries from getting worse.
Most materials used in zero-drop shoes are perfectly made to be comfortable and unnoticeable, and the materials of these shoes make it seem like you're barefooted instead of wearing any footwear. This kind of feeling can make you move faster or, in other words, improve your efficiency.
These shoes are designed to have less cushioning than traditional shoes and use comparably lighter materials than the materials used in conventional shoes. As a result, zero-drop shoes are significantly lighter than most traditional shoes. Additionally, the shoe's lightness reduces the weight of your body, makes you move faster, and helps you feel lighter.
Since zero-drop shoes set themselves apart from ordinary shoes by having less cushioning to level the heel and balls of the feet, those that are not used to zero-drop shoes may experience slight discomfort when wearing them. If you're not used to zero-drop shoes, you're at risk of having Achilles, plantar, and calf injury.
With less arch support, you can expect to feel more pressure on the tendons and muscles of your lower leg. If you do not adapt to the shoes' structure, you put yourself at a considerable risk of complications like a calf injury.
]]>The industry of sports has regarded Marathon Running as one of the most popular sports in the industry. In the United States, it was estimated that almost 60 million people have participated in running, jogging, and trail running in the year 2017. Along with these sports, programs like running for fitness have drawn more than 110 million participants in the USA in the year 2017. The worldwide growth of marathon running has grown by 49.43% in 10 years from 2008 to 2018. Studies have shown that women are more interested in marathon running than men-- 56.83% of women are interested in marathon running, while 46.91% showed interest in marathon running. Globally speaking, women makeup 50.24% of runners and usually consist of women in the age group of 36 to 40. Participation declines when they reach the age of 40. Regardless if it is true or not, the presence of women in the sports industry, especially in marathon running, is a way to combat gender stereotypes and gender roles. However, their domination in the field often goes unrecognized in the industry. That's why this article will be introducing you to the dominance of women in marathon running.
Women are often said to be too feminine and fragile to participate in vigorous activities and sports like running. That is why women were not allowed to participate in marathons previously-- because they fear that a female participant may not handle the stress marathon running can cause them. Even with this kind of discrimination, no one could hinder women from participating in marathons and from breaking gender stereotypes reinforced to females. According to a survey, out of the 443,878 marathon results recorded in the USA, 196,586 women participated. In addition, 42.59% of All American Marathon runners are women. That means that almost half of the country's marathon runners are women and that the USA has the highest proportion of female runners out of any countries listed in the study. In 2014, female runners were recorded to have dominated every race, including 5k, 10k, and halves of the marathon distance. During these times, the ages that were primarily active were between 25 years old and 44 years old, and around 53% of all were finishers from this age bracket. With women continually rising in the marathon running industry, a Canadian runner named Rachel Cliff broke Japan's Nagoya Marathon marathon record. The Nagoya marathon is the biggest all-female racing event in the world. She expressed her happiness by saying, "it felt amazing to be on the start line with the other 24,000 women. As a female, you are not used to being the most important part of a race, but at the Nagoya Marathon, we were." Surprisingly, other countries or continents have also shown signs of women's domination in running sports at that time. Iceland was recorded to have the highest percentage of women runners (59%), while Asia also started to have more female runners.
]]>Do you love the ocean? Do you appreciate its scenery, ambiance, and its features? The feeling of riding on a boat? Do you want to try something new for your next holiday getaway? If yes, then you should try out kayaking! Kayaking is an activity where you traverse the water through a kayak. Canoeing and kayaking are similar activities, but what sets kayaking apart from canoeing are the number of blades on the paddle, and the paddling seat position. Using such a paddle, you will be able to traverse bodies of water by paddling in an alternating side-to-side paddle stroke.
Kayaking has been around for centuries. The Inuits first used it in the Arctic region as a way to navigate waterways. Kayaking was Inuit's primary mode of transportation as interconnected waterways and bodies of water dominate the arctic region. As time passed by, kayaking has evolved into a recreational activity done all over the world. Kayaking can be a very flexible activity because you can pair it with other fun activities, like fishing and diving. So the next time you decide to relax and take a vacation, do not hesitate to suggest kayaking for your next recreational activity. Plus, you can go kayaking in all seasons-- but the optimal season to go kayaking is spring, summer, and autumn.
When you go kayaking for the first time, it can be like treading into unknown waters. This article will help you learn about kayaking by giving you some key pointers to remember when you go.
Here are some examples of paddling strokes.
Chances are unless you've suffered from foot pain, you're not intimately familiar with the anatomy of your feet. That's a shame — the arches of your feet play a crucial role in supporting your entire body as you walk or run. Each foot type has its unique characteristics, and whether you have high arches, flat feet, or the ideal medium arch determines what kinds of foot trouble you're likely to run into.
Getting to know your feet better allows you to choose your shoes — especially running or athletic shoes, which you'll depend on during especially vigorous activities that put a lot of pressure on your feet — more intentionally. Increased comfort may be your only immediate benefit when you know how to pick the right shoes. But in the long run, understanding the anatomy of your feet may even save you from more serious medical problems that could interfere with your athletic activities.
How Can You Find Out Whether You Have High Arches, Flat Feet, or Medium Arches?
Luckily, you can take a couple of easy steps to find out more about your feet. The first one, which we'll call the "shower/cardboard test," basically requires you to get your feet wet and then to step on something that allows you to get a good look at your footprint — like a piece of cardboard. Step carefully but naturally, and behold the results:
Folks with flat arches will have footprints that show almost the entirety of their feet, as nearly all of the foot will touch the surface. In some cases, you'll even see that your big toe shows up as being connected to the rest of your foot.
If you’ve got the healthiest medium arches, you'll be able to see most, but not all, of your footprint. An easy descriptor? Your right footprint will look a little like the state of Florida.
High arches leave smaller footprints since a lot of your foot will be off the ground. Your left print might, for instance, vaguely resemble a lower-case letter "r" — a sightly thicker blob at the heel, a tiny connecting bit, and then the ball of your foot will be visible.
In addition, you can sit down naturally and ask someone else to tell you whether your foot is flat, your arch sits a long way above the ground, or somewhere in between.
Why Should You Care about Your Arches?
High arches put the ball of your foot under some severe stress. You're more vulnerable to calluses, tight and painful calf muscles, and even stiffness, pain, and loss of range of motion as you age. If you've got high arches, you'll want running shoes or insoles that support your arch and your heel to prevent these potential complications.
On the other hand, flat feet cause your feet to roll inward as you walk, called pronation. Your feet are less "springy," so when you jump, they bear a lot of weight, and over time, that can again cause stiffness and pain, as well as plantar fasciitis. In this case, you’ll benefit from shoes with a supportive arch and motion control to keep your feet on the right track.
]]>Gulf Coast beaches are famous for offering year-round enjoyment for almost everyone. Whether you're looking for relaxing hours in the sun or adventurous outdoor challenges, these stunning white beaches can be your gateway to otherworldly turquoise waters. Where should you go, and why? Let’s dive in, so to say!
Sure, Biloxi has become a hub for gamblers and adventurers alike, and it'd certainly be a great place to visit. But if you are hunting for a less touristy, more natural feel, Gulfport, Mississippi, is a much more exciting place to check out. This haven for nature lovers offers kayaking and canoeing opportunities galore, and you may catch a glimpse of an alligator or dolphin while you’re taking in the rest of the scenery. The fact that those who've gone before you describe this beach as underused should fill your heart with joy if you're aching to replenish your soul — other people not included.
Gulf Shores & Orange Beach, Alabama
Imagine a grand total of 32 miles of sugar-white beaches, courtesy of tiny quartz grains that came all the way from the Appalachian mountains many lifetimes ago. Imagine deep, warm, teal waters. Now imagine days filled with parasailing, deep-sea fishing, nature trails, or nothing but your mind, your sunscreen, and the sand between your feet. This family-friendly stretch of beach might seem too good to be true, but despite that, a haven of peace is well within your reach.
Crystal Sands Beach, Florida
We don’t have to woo you with emerald waters and the sugar-white beach, as you can expect both from any Gulf Coast beach. Its unique pastel cottages, plentiful and varied seafood offerings, ample fishing opportunities, and challenging golf courses are what should draw you to Crystal Sands Beach in the North West of Florida if you've reached your limit of the daily grind and want to chill.
Madeira Beach, Florida
Rumored to have been founded by a bonafide pirate, this cozy town near St Petersburg is a beautiful vacation spot for almost everyone. Whether you're after their seafood, are planning to go kayaking, or want to bake in the sun, Madeira Beach might be the right place to recharge your batteries — on your own, with friends, or with your other half and kids.
No matter where along the Gulf of Mexico you decide to venture — and whether you’re looking for excitement, relaxation, or both (because why not?) — you’ll want to equip yourself with the perfect beach gear. The Gulf Coast’s sugar-white beaches might be pristine all on their own, but you need the right sunscreen to protect your skin and sunglasses that not only look cool but also guard your eyes and the sensitive skin around them from the sun's hazardous rays. Whether you're only planning to walk from your quaint cottage to the beach and back or are gearing up for some kayaking, the amphibious sports sandals will keep your feet comfortable and supported.
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Foot pain is a common complaint — according to research carried out by the American Podiatric Medical Association, the vast majority of American adults have dealt with it at some point or another. It won’t surprise runners and other athletes that, fit and healthy though they may be, they are particularly vulnerable to foot pain. If your foot pain strikes your heel or even the underside of your midfoot, plantar fasciitis is high on the shortlist of suspects. What causes plantar fasciitis, how do you recognize it, and what’s next if you think you have this unpleasant medical condition?
What is Plantar Fasciitis?
Plantar fasciitis is quite literally a huge "pain in the foot" — people who live with this condition may experience anything from a dull to a stabbing pain at the bottom of their heel or even their midfoot. Peaking usually in the morning and right after you're done with your exercise routine.
The culprit lies in excess pressure on the plantar fascia, which is the ligament supporting the numerous bones in each of your feet. Because of this, runners, obese people, and pregnant women are all in high-risk categories for plantar fasciitis. People with high-arched or flat feet who do not wear the correct, supportive running shoes are much more likely to end up with this painful and debilitating condition.
Plantar Fasciitis: An Easy Symptom Checklist
You’ll want to head to the doctor and ask about plantar fasciitis if:
You've been suffering from heel pain or pain in the surrounding area of your foot with pain that's has been getting worse over time. Plantar fasciitis usually limits itself to one foot, but it can also affect both feet.
The pain is at its worst in the mornings or after other extended periods of rest, and right after you finish a brisk walk, run, or other strenuous physical activity — while, during those activities, you'll be (almost) pain-free.
As plantar fasciitis gets worse, your heel may be visibly swollen. Most folks with plantar fasciitis also report a highly tightened Achilles tendon.
How Is Plantar Fasciitis Treated?
Although people who suffer from extreme cases of plantar fasciitis may even need surgery, the good news is that most can allow their feet to heal with the help of a combination of home remedies and lifestyle changes.
Sorry, athletes — that includes allowing your feet to rest for a time. You can take painkillers like ibuprofen to manage your discomfort, but cold packs will help a great deal, too. In addition, it dramatically helps to perform stretching exercises that target the connective tissue within your feet and your calves.
However one of the best ways to prevent and treat plantar fasciitis lies in choosing the right set of running shoes to support your feet. Shoes with proper arch support or insoles designed for people with plantar fasciitis will help you prevent plantar fasciitis or a recurrence of this painful condition. At even the slightest hint of heel pain, it's always good to ask yourself — are your feet, and thereby the rest of your body, too, benefiting from the best shoes you can offer them?
]]>Going hiking for the day isn't just exciting, relaxing, and exhausting at the same time — but also, really, quite doable even for beginners. As long as you are prepared with the proper attitude and the right gear, that is. What do you need to pack if you're going for a day-long hike?
The Right Hiking Clothes
Make sure you know what kind of weather you can expect before you set off. Depending on that, you'll want to opt for long pants or shorts, a t-shirt, and ideally, pack a waterproof jacket regardless of whether you think it will rain or not. Bring extra layers that you can easily add and remove as needed. Because your socks can get sweaty, you're always best off packing at least a couple of comfy pairs.
Your hiking shoes are, of course, an essential partner in ensuring a successful hike. If you're brand new to hiking, mind you, you're going to want to make sure to break hiking shoes in before you go on the journey for the day — or painful blisters will quickly punish you.
Essential Outdoor Gear
To ensure that you don't get stranded without any gear to get you out of trouble, you'll want to pack:
A good-quality multi-tool
A compass
Paracord(either in bracelet form or on its own)
A reliable flashlight
A fire-making kit
Emergency shelter, which can be a large sheet of plastic(also useful when you need a place to sit down as you take small breaks)
Trekking poles
A charged cell phone in case you need to call for help(and bringing an extra power bank could prove to be extremely useful as well)
A fairly well-stocked first-aid kit
Sun Protection
Regardless of the climate you're going to be hiking in— you'll want to arm yourself with some great sunscreen, as well as excellent polarized sunglasses that also offer a high degree of UV protection. As an aside, if your sunscreen doesn't already come with a built-in insect repellent, you'll greatly benefit from a separate one that contains DEET to keep bugs away.
Food and Water
Day hikers will want to pack high-density, high-protein snacks that offer a lot of energy to keep them going without taking up too much space. This is why energy bars are an excellent choice. You will also need a reliable, reusable water bottle. Some hikers will bring a full day's water with them, but others will opt for camping water bottles with filters, which will allow them to travel more lightly.
All of that stuff has got to go somewhere, which is why you'll also need a supremely comfortable daypack — a medium-sized backpack just big enough to fit all your gear. A pack with lots of different sections and pockets will help you stay organized, give you easy access to your water, and offer a place to put any wet clothes.
Proper preparation might not be quite half the job when it comes to hiking, but it will undoubtedly put you on the right path!
]]>As safe as hiking can generally be if you're responsible, well-prepared, and well-equipped — minor injuries can always get in your way. From blisters to sprained ankles, from cuts and insect bites to chafing and muscle cramps, no doubt knowing how to cope will make the remainder of your hike much less unpleasant. These first-aid tips and tricks might be basic, but they’re also essential — so we hope that, if you’re new to hiking, they’ll help you out.
What Should a Hiker’s First-Aid Kit Contain?
Whether you buy one of the many nifty ready-made first-aid kits for hikers, or you choose to build your own, hikers’ first-aid kits should ideally be packed full of the exact things that you’re most likely to need. High on the list are:
Tweezers, blunt-tipped scissors, a small mirror (to get a better look at your own minor injuries in places like your feet), surgical gloves, and hand sanitizer are all basics that'll allow you to perform first aid — but the trusty multi-tool you should also carry as a hiker can, when sanitized, be truly multifunctional in a first-aid context too.
Your pocket-sized medicine cabinet should contain painkillers like ibuprofen (which also fights inflammation), iodine to disinfect minor wounds, antibiotic cream, antacids, anti-histamines, diarrhea relief, rehydration tablets, and ointment for burns. Any medication you routinely use or might need because of preexisting conditions should also be included. Folks who are allergic to bee stings need to carry Epi-pens, for instance.
Gauze, band-aids, adhesive sutures, athletic tape (which has many uses, including for sprains), moleskin, butterfly bandages, and ordinary safety pins.
Your general self-care kit should, meanwhile, contain both sunscreen and bug repellent.
How to Deal with Common Hiking Emergencies
At the first sign of blister formation, apply some athletic tape and moleskin. While it's best not to pop blisters before they're ready to burst, make sure you sterilize the tool you use for the purpose (like a safety pin) first. Because well-fitting hiking shoes and proper socks go a long way toward preventing blisters, it's crucial to prepare in advance, though!
Leg and foot cramps often tell you that you haven’t been hydrating quite as well as you thought, so replenish your fluid and electrolytes, and then do some stretching exercises.
Sprained ankles need rest, cold packs (cold streams can help, too), and compression — which athletic tape will help enormously. Bonus points if you already had trekking poles on your hike. Otherwise, the person with the sprained ankle may need support from other hikers to make it back without causing further injury.
Minor cuts and scrapes can be treated with a layer of antibiotic ointment and then patched up with a band-aid. Chafing is, unfortunately, not as easy to deal with as more prominent areas of your skin might be affected. Body Glide anti-chafe products can, on the other hand, help you prevent this painful problem.
If you suddenly find yourself with an upset stomach, it's essential to focus on drinking enough water. The Imodium you packed in your first-aid kit will give your body more time to absorb that H2O.
Because these core tips form no more than the tip of the hikers' first-aid iceberg, regular hikers should strongly consider signing up for a first-aid course that will help them brave most of the mishaps they may encounter.
]]>Everyone will by now have seen Vibram FiveFingers around — and there's no chance that you'll ever forget these futuristic-looking "foot gloves" once you've laid eyes on them. When the world was first shown the now-famous five-fingered shoes, they instantly created an immense and well-deserved buzz. These shoes(if they can even be called that) were utterly revolutionary, and whether you love or hate the way they look, they can transform the way you walk.
What's the backstory behind Vibram FiveFingers, though — and why should you consider trying them out if you still haven't snatched up a pair?
Praised as one of the best inventions of 2007 by Time magazine, the actual idea for Vibram FiveFingers started much earlier, in the mind of Robert Fliri. Back in 1999, when he was a design student in Italy, one of his professors challenged his class to create a concept based on the idea that sport is, at its heart, fun. For Fliri, that invoked images of going barefoot in nature — of actually feeling the ground beneath, unhindered by bulky shoes.
Getting cuts and scrapes is the opposite of fun, though, so Fliri wondered how to make it possible for people to enjoy the “powerful feeling” of moving around freely, as if they weren't wearing shoes at all, with the benefit of added protection. "It was clear to me that it had to be a glove," he said.
The concept was able to come to life later, thanks to Vibram. Founded by a mountaineer in the early 20th century, the company started its life as a manufacturer of sturdy yet flexible rubber outsoles. By the time Vibram met FiveFingers, though, the company was headed by CEO Ted McDonald, who himself came to fame as a barefoot running coach — which should give you “perfect match” vibes, right?
Vibram FiveFingers may originally have been popular among yacht racers who craved the barefoot feel while needing to keep their feet firmly on deck, as well as among minimalist runners. Still, they quickly gained traction nearly everywhere else too. Whether you're gardening, doing an outdoor yoga class, or simply running some urban errands, Vibram FiveFingers can give almost anyone feelings of fun and freedom.
It's true that the sizing chart- which can be a bit tricky- must be consulted. Vibram FiveFingers aren't traditional shoes, so it's no surprise that they don't rely on conventional sizes, either. It's also true that they're a little harder to get on and that it may take some time to get used to these foot gloves. Once you spend time transitioning to Vibram FiveFingers, though, the chances are you'll only want to take them off if you absolutely need more heavy-duty protection, like for serious hiking or a DIY construction project.
Going barefoot feels good for a reason — it's what the body was made to do. So, it's not surprising that people who frequently shun shoes have less risk of foot problems like sprained ankles and plantar fasciitis. Unfortunately, hazards like glass shards and scorching asphalt are just as unnatural as shoes are. Vibram FiveFingers keeps you safe from these dangers while still offering much of the comfort you'd get if you weren't wearing any shoes at all.
]]>Rock climbing might start as an exciting one-off activity, but you might fall so in love with it that you can wait to do it again— and again and again. If that happens, you'll not only end up strengthening muscles you never even know existed; you'll also boost your overall fitness and endurance a lot. What's more — rock climbing, which calls on plenty of problem-solving skills, is also excellent for the brain.
There's honestly no safer place to get into rock climbing than at a great rock climbing gym managed by experienced instructors. While you'll learn a lot at the rock climbing gym, though, it's up to you to get prepared. Here's what you need to know.
How do You Get Started with Rock climbing?
Though rock climbing gyms will always have a variety of offerings, beginners usually start with top-roping: in which they are attached, via their harness, to a highly secure overheard anchor. That means that if (no, no — when!) you fall, you won't get hurt. Holding the other end of the rope is a belayer, a spotter who's ready to manage your backup system when you come tumbling down. If you don't already have a friend who's a skilled and experienced rock climber, the belayer will be an employee of the rock climbing gym.
Bouldering is your other option, and there's certainly been a lot of buzz about this harness-free rock climbing style lately. Because you actually fall when you fall, a protective mat awaits you on the ground, and you'll only be able to achieve climbs that stretch up a few meters (up to four). Nonetheless, bouldering can leave you with some sore spots, so be prepared. (In case you're wondering, yes, you'll still be supervised by employees).
However — before you get started with rock climbing for real, you'll first be given a lesson in which you learn about the basics, the routes the gym has on offer, and, when top-roping, learn some knots. Paying attention is perhaps the first rule of rock climbing, since this will help keep you safe.
What Gear do you Need to Get Started with Rock Climbing at an Indoor Gym?
If you become a regular at the rock climbing gym, you'll need a personal rock climbing harness, carabiners, chalk, and chalk bag. However, when you're just starting, know that most rock climbing gyms rent these essentials out, so you can enjoy this new sport without investing too much. Rope, on the other hand, is usually gym-owned for liability reasons.
That means that all you really need to bring is your own gear — excellent climbing shoes with flexible soles that have a great grip are the most important; long but relatively tight-fitting workout pants and a t-shirt with long sleeves to prevent friction and scrapes. And a good water bottle allows you to stay hydrated.
Besides that, bring your adventurous spirit and your can-do attitude to the rock climbing gym, and you’ll be good to go!
]]>Compression socks apply steady pressure to your ankles and legs. That means they tighten your veins and increase blood circulation, essentially reducing the amount of blood that flows downward while helping more reach your heart. Read a medical description of the benefits compression socks offer, and you'll see phrases like "reduce the risk of venous ulcers," "minimize swollen ankles," and "help prevent deep vein thrombosis."
If you're a recreational athlete, a runner, or a hiker perhaps — you may fall into the trap of associating compression socks with your grandma or maybe an air hostess. The thought of compression socks may sound overly medical, as well as a little on the senior side. Nothing could be further from the truth. Compression socks can help almost anyone improve their overall health by increasing circulation and reducing the risk of various leg disorders, most of which start in the veins.
Who Benefits from Compression Socks?
Nearly anyone can benefit from wearing compression socks.
If you're stuck behind a desk all day, your calf muscles don't do very much, and you run the risk that blood pools toward the bottom of your legs — even if you take proactive steps to get up, walk around, and do some stretching exercises every hour. Compression socks are for you, and the same holds true if your job or other daily activities force you to stand up for extended lengths of time.
If you’re a health-conscious person who likes to do everything in their power to look after your body, both in the present and with your mind on the future, compression socks are for you.
Suppose you're a serious athlete, and especially a runner, hiker, or long-distance walker. In that case, you may already know that compression socks have the potential to take the sting out of some of that post-workout leg soreness and that they can help you stay comfortable and warm as you exercise. It's even possible that routinely wearing compression socks gives your performance a boost as you achieve better circulation.
Nonmedical compression socks don't require any prescription, and some people even choose to wear them simply because it makes their daily life more comfortable.
What do You Need to Look Out for if You Want to Try Compression Socks?
Compression socks for athletes can broadly be divided into two types — below the knee and above the knee. If you’ve got well-developed calf muscles, you will almost certainly find the above-the-knee variety to be much more comfortable.
Because compression socks may take some getting used to, you may want to start off wearing them for short lengths of time. Don't fret because those markings you see on your legs don't mean that you're compromising on blood circulation.
The only caveat is that you need to make sure your compression socks fit correctly. Most athletes and people who would like to give compression socks a go for daily use will do best with very light to light versions (which apply pressures of 8 to 20 mmHg), while others will opt for firmer compression socks.
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