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Ten Tips to Prevent Running Injuries

Ten Tips to Prevent Running Injuries

Runners

"Take care of your body. It's the only place you have to live in." - Jim Rohn

Well, it's Sunday Runday and we wanted to share our ten tips to prevent running injuries. This list is for beginners as well as advanced runners. Everyone can apply these tips to improve their running game and prevent those nagging injuries that keep you from doing what you love. Consistency is key, so let's get down to how you can keep pounding that pavement and get off the training table.

Hydrate

Green Cup with water

This might sound completely obvious, but you'd be surprised how many people don't get enough water each day. If you're running consistently then you're sweating a lot. And if you're sweating a lot, you're probably hitting some level of dehydration.

Runner's World wrote a great article on how much water you should consume daily according to your body weight. Here's the short of it:

"Male Drinking Requirement, in fluid ounces:
Body Weight x .35


Female Drinking Requirement, in fluid ounces:
Body Weight x .31"

Pick the Right Shoes for You

Running shoes

Nowadays there are so many shoes to choose from it'll make your head spin. Just walking into a shoe store can be overwhelming. If we don't know what's good, we usually just pick something that looks cool. This can be detrimental and can leave us in agonizing pain just days later.

Do your research on what shoes are right for your foot. If you can't find anything, yourself, then consult with a running specialist about it. This tip only requires a little research so it should be easy to apply.

Active Warm Up Over Stretching

Stretching before activity has been advised for a long time. But it is possible to over-stretch. The more elongated a muscle is, the less it will be able to contract while using it. We want are muscles loose but responsive. Check out The Mattock Dynamic Warm-Up for a great active warm up routine. 

Progress Slowly 

In today's world, we are constantly over-stimulated with phones, TV's, social media, etc. It's very easy to get caught up in what someone else is doing. It produces this urge to progress at an insane rate which can produce injury or just burn us out. For example, have you ever met anyone that decided to a marathon because it's for a good cause and then they wind up getting shin splints or a stress fracture because they pushed themselves too hard too fast?  It happens all the time. Know your limits and enjoy the journey. Otherwise, you might be taking a trip to the doctor. 

Take a Rest Day

Napping on the couch

To prevent running injuries, taking a rest day is key. Trainers like Jillian Michaels have taught us that we need to drive our body into the ground, every day, to get results. This is not true. In fact, if you never rest, your body can never recover. Exercise, by its very nature, is catabolic, meaning we are tearing down our muscles. If we are constantly tearing our muscles down, and never giving them an opportunity to rebuild themselves, then something will eventually give. Take at least one rest day a week. Your body will thank you for it. 

Foam Roll

Foam Roller

Foam rolling has really become a staple for bodily maintenance. Applying pressure to pain points for extended periods of time helps our muscles relax after a long training session. It doesn't always feel good in the moment, but you'll wake up feeling good the next day. Breaking Muscle wrote a great article about foam rolling along with a program to follow. 

Strength Train

Leg Press

Strength wins overall. The stronger your body is, the less work it has to do to get the same result. And if your body is doing less work, you won't create the same amount of stress on it over time. Here's an article on BodyBuilding.com that talks about the importance of strength training for runners and how maintaining your muscle mass is healthier for your body. 

Find a Good Training Program

If you want to progress at anything, it's very important to follow some type of program. They're designed to push you, make your better, and give you rest at very specific times. Most programs are very well thought out and created by very experienced runners. Pick a program that suits your experience level. You can always modify them as well.

Improve Your Form 

When learning a new skill, it can feel awkward and weird to try something our bodies aren't accustomed to. You may have run a particular way your whole life, but that way of running may not be good for you long term. Improving your form can increase efficiency, take stress off your body, and prevent running injuries altogether. It's possible to make changes yourself but you may need to consult with a coach after a certain point. 

Listen to your Body

Lastly, listen to what your body is telling you. If you're in a lot of pain, then your body is telling you to chill out. It amazes me how many people will push through pain just so they don't lose their results. There is a difference between being sore and being hurt. Figure out which signal your body is sending so you can stay healthy longer. 

 

 

 

The Top 5 Nutrition and Fitness Websites That Will Help You Get Moving

The Top 5 Nutrition and Fitness Websites That Will Help You Get Moving

Fit Girl Grivet Outdoors

"What is called genius is the abundance of life and health." - Henry David Thoreau

Since we're so passionate about health and fitness, we've decided to make a list of our top nutrition and fitness websites so you don't have to go searching. We tried to make this list as balanced as possible by mixing overall health websites with niche exercising, fitness, and just taking care of your body. 

Quality of Content

We took into account a number of factors starting with the quality of content. There's an incredible amount of information on the internet to sort through and it's not always easy to distinguish who's legit and who's not. But I think we weeded out all the garbage and gave you a high dose of quality information. 

Aesthetics

Next, we looked at how aesthetically pleasing the sites were. We wanted to make sure you could easily navigate the site and not have to wade through a garbage load of ads.

Do They Care?

Lastly, we focused on the message of the website. Are they actually trying to help people or are they just trying to push their products? We are trying to make the world a better place and we want to share other people companies that are trying to do the same thing. 

So without further ado....

The Top 5 Nutrition and Fitness Websites 

    5. Breaking Muscle 

    • Breaking Muscle is a one stop shop for all your health, fitness, and lifestyle goals. There are some very interesting topics covered from a school's PE curriculum to fitness and fatherhood. This group of trainers and coaches are specialized in every different genre of fitness so you can focus on whatever makes you happy.
    • This group dedicates their life to training and helping you be whatever you want to be. From gymnasts to nutritionists, martial arts, and powerlifting, they can teach you whatever your heart desires. 

    Breaking Muscle

    4. Mobility WOD

    • Mobility WOD is a site created by Kelly Starrett, the author of New York Times Best Seller The Supple Leopard. He is a physical therapist, coach, and speaker who has changed the way that people think about human movement and performance.
    • Mobility WOD offers a daily mobility exercise that promotes flexibility and, most of all, pain-free movement. Kelly believes that all human beings should be able to perform basic maintenance on themselves. If you want to get back to moving around pain-free, then you really need to check out Mobility WOD.

    Kelly Starret Mobility WOD

    3. Body IO 

    • Body IO is a hub for all the new health and nutrition information. This site is on the fringe of the most up to date research. It was started by John Kiefer who has a Masters in Physics, a former career as a software engineer, and a fitness fanatic himself. Kiefer is probably going to cure cancer, no joke. He's known for his two books Carb Nite and Carb Back-Loading, along with his podcast which is also named Body IO.
    • What we like about John and his crew is they always bring new information and perspective to the table. They aren't caught in the current trends of dieting and fitness, but only on what they gather from the scientific research. The Body IO crew also makes it very accessible and applicable to you daily life. 

    body.io

    2. Fit Bottomed Girls

    • Fit Bottomed Girls is geared towards women, but women have slightly different needs than men. So we thought it would be good to add them in. Plus they have a huge following. Fit Bottomed Girls was started by Jennipher Walters, Erin Whitehead, and Kristen Seymour. They're real-life, down to earth women with busy lives. This prevalent blog has a carefree and reasonable way to deal with wellness that we really like. 
    • Workouts should be enjoyable, not miserable. Diets should be about the occasional treat and not deprivation. These are things that we can all agree on. They provide a heap of knowledge and a community that you can surround yourself with to meet whatever goal it is you're chasing. They also have sister sites Fit Bottomed MamasFit Bottomed Zen, and Fit Bottomed Eats so you can find all your information in one spot.

    Fit Bottomed Girls

    1. Nerd Fitness

    • Nerd Fitness is just a fun community that does care about setting a PR or pushing yourself to the absolute max. It was started by They want to make fitness enjoyable again. Their goal is to break down all mental, physical, and emotional barriers so that you can change your life for the better. If you feel like you don't fit in, this is the place for you. There are plenty of courses and events to choose from to start your journey.
    • I mean, look at the name. This is a group of nerds that are great at problem solving. They focus on small tweaks over a long period of time to fundamentally change your mindset and your body. And what's even cooler? They quote comic book characters to get their point across. Thanks, Optimus Prime for your infinite wisdom!

    Nerd Fitness Banner

    These sites are serious and provide you with enough information to last a lifetime. If you want to take care of your body then you need to invest the time to do so. Just get up and move. Your mind and body will thank you for it. 

     

    HEARTBEAT OF THE WILD

    HEARTBEAT OF THE WILD

    “Keep close to nature’s heart and break clear away, once in a while, and climb a mountain or spend a week in the woods. Wash your spirit clean.”-John Muir

    How many days have you spent this year inside working? What about the amount of time you spend maintaining your home, apartment or place of living? What about your family? Whether large or small there are constant obligations within that dynamic that consume time and energy. After these things take their allotment you are left with very little time for recovery, recreation, and personal time. When there are so few minutes daily it makes it tough to find opportunities to get outdoors. Yes, I said the outdoors. Creation didn’t include computers and cubicles, spread sheets and word documents, appointments, and interviews, but rather grass and trees, rocks and mountains, rivers and oceans. Things of natural beauty that inspire life and joy and passion in its beholders. The life, blood, and even heartbeat that brings us back to the beginning.

    I’ve not experienced a summer “break” since I turned 13, back in 2001. Due to my primary choice of career I work a rigorous 8-month season, beginning in February, ending in October if all goes well. Sounds like a strange time frame but that is what the MLB has adopted to be the period each year where 30 teams battle it out for the ever-glorious World Series Championship. Yes, I have played baseball for quite some time now and due to some minor physical ailments, I’ve been sidelined this past year. Sounds like a rather unfortunate year, doesn’t it? I think not. See, we must make time to get away from our constant grind of life to reset. Get our heartbeat back in rhythm with that of nature. I was forced to separate but you have the choice.

    Traveling Rooster next to the river

    How many times have you heard someone come back from a vacation and can’t stop saying, “you should’ve seen _______, or you would never believe how beautiful _______ was,”? I spend most years hearing these very statements from family and friends after they return from trips. Doesn’t it make you want to up and leave and go see for yourself? Perhaps take a 1-year hiatus from work just to see what everyone else is always talking about? Just think about those couple questions. How often do those run through your head, only to be dismissed by the next email or project assignment?

    There will always be another thing to pull your attention from the outdoors. That I do understand, but there is something that is essential to reconnecting to the outdoors. Just like the need for food in our bellies and blood in our veins, the outdoors is a lifeline that is of great necessity to our well-being. I cannot begin to embody the feeling you receive the moment you look out over a mountain peak down into a valley full of tall green grass and a beautiful river. These are images that you must get out and experience for yourself. I can assure it is a boost of life to you and your well-being.

    Head waters of the Rio Grande outside South Fork, CO

    So, whether it’s making time to walk the local park in the morning and catch a sunrise, or setting out to summit the tallest peaks in the world, there is life waiting around every corner in nature. Hear its voice, answer the call and I guarantee you will not be disappointed. Who knows you may up and quit your day job to chase the next great adventure!

    Love the outdoors. Love people. Live generously.

     

    The Traveling Rooster

    Why Grivet? Why Are We Here?

    Why Grivet? Why Are We Here?

    Welcome!

    Welcome to the first official blog post of Grivet Outdoors. There have been a lot of questions about the site and what we are doing so we're here to give you some insight into our history and what direction we would like to take. 

    Why name the site Grivet?

    Grivet wasn't exactly a name we had first picked out. In fact, it was something we just stumbled upon. 

    Coming up with a name for a brand is probably one of the most challenging things about a business. We started researching popular business names that seemed to transcend the tests of time and what we came up with was nothing. We ended up just writing down a ton of names on a piece of paper and going down the list. Most of them were average at best, some were terrible, and others were okay. 

    We finally agreed upon Grass Monkey. We did a little bit of research and got a logo made. We did a little more research and realized that Grass Monkey is the name of a lawn company located somewhere in Ohio that had created an LLC. There is also a Grass Monkey boutique on Facebook that has about 5k likes. So, obviously, we didn't want anything confused with our brand.

    So here we are with a logo of a green monkey and no idea for a name. Naturally, we started looking up species of monkeys and low and behold, a grivet is a greenish-brown African monkey. It's easy to say. It rolls off the tongue nicely. So we stuck with it.

    grivet monkey

    He's a cute little guy!

    Why are we here?

    First, we are here because we believe people should get up from the desk and start moving. Too many of us fall subject to the crazy workplace and sitting in one spot for 8 hours a day. It's not good for you. In fact, it was never a part of our nature to be idle for long periods of time. 

    Our message is to "be primal." We need to revert back to the essential, fundamental principles of life. We were born to move around. The world is our playground and we have lost touch with the outdoors as a species. 

    The outdoors has only become something that we, simply, pass through on the way to our cars from our homes and our jobs. We need to relearn our bodies and teach them how to optimally act in an environment that is very rewarding for us. Nothing cures someone's stress like a breath of fresh air. 

    Grivet will not just be an outdoors site, or a health site, or an activewear site. Grivet will be a base for knowledge. We want to provide easy tips to help you relieve your stress and get back to the basics of life. 

    We only try to sell products that we feel will help you on your journey. We know that price is important to you so we acquire only clearance products from reputable brands to ensure you get the lowest prices. 

    Where are we going?

    We want to be a one-stop shop for health, quality products, and moving in the outdoors. The blog will be a hub for information from various knowledgeable and experienced authors. We want to create information-rich posts and give you the best direction for your health and activity. 

    mind body spirit

    Please feel free to contact us with any topics you would like for us to cover or any products that you would like to see. We are an open book and want our customers to get the most out of their experience with Grivet. 

    Have a wonderful day!

    • Phillip Irwin
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