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How runners can help Ukrainians

OCT 8, 2022

Minute 1: Acupuncture and other recovery methods for athletes

If you want to make an omelet, you’ve gotta crack a few eggs. The same applies for fitness – if you want to get stronger, you’ve got to expect some muscle soreness after your tougher workouts. Some pain is necessary, but nobody should have to walk around with aches for several days. If that’s something you’ve experienced, you might want to read: “How To Ease Sore Muscles After A Challenging Workout, According To Top Trainers.” There’s more to recovery than just stretches and foam rollers. Your diet can play a big role in how quickly you bounce back. You can’t ignite the muscle repair process without the right nutritional building blocks. For endurance athletes, that means getting plenty of carbs and protein before and after you train. Another uncommon recovery method that’s growing in popularity among runners is acupuncture, and for an overview of the practice, you can read “Acupuncture” from Johns Hopkins Medicine. Western medicine is still researching acupuncture’s effects, but there’s some promising evidence about its ability to lessen both physical and mental ailments. If you want to learn more about how acupuncture can be useful for runners and athletes specifically, check out “The Benefits of Acupuncture for Runners.” Users report faster recovery times, lower injury rates, and better sleep, among other benefits.

Minute 2: Do more with the gear you already have

Buying sustainably-produced clothes helps the environment, but there’s an even cheaper and more effective way to achieve the same result: making your existing wardrobe last longer. Taking proper care of your gear will have you looking and feeling good as you exercise, according to Trail Runner magazine: “How to Take Care of Your Running Gear So it Lasts.” The fabric of choice can make a huge difference, and lots of expert hikers swear by wool. It’s durable and can be sustainably produced, so you know it’s helping the planet. Beyond that, wool is moisture and odor resistant, while remaining highly breathable. Take a look at “Why you should wear Merino wool clothing” for more details. How you wash your clothes is just as important as how you wear them, so get in the habit of using lukewarm settings for a gentler cleaning process. Even if you do everything right, time will take its toll and damages are inevitable. The good news is, several brands offer free or low cost repairs so that you don’t have to start from scratch. For a list, read “You Buy It, You Break It: These Brands Offer the Gear Repair You Need.”#DareToRepair

Minute 3: Looking for a pre-run snack? Start here

Eating before a run or workout is a bit of a highwire balancing act. You need something with plenty of carbs and calories to prevent a crash, but if you overload your system with fuel, your digestive system may cramp and complain. For some new ideas of quick and easy to digest foods you can try, take a look at: “What are Good Foods to Eat Before a Run?.” Making something yourself can be really effective, because it lets you control exactly what you’re putting in your body. That way, if you know your stomach is sensitive to certain ingredients, you’ll be able to avoid them outright. Try oatmeal, peanut butter, and honey energy balls for a good blend of carbs and protein. The best part is, you can make a large batch and freeze them so you’re covered for a whole week of runs. Sliced banana with peanut butter and salt contains an abundance of simple carbs and electrolytes so that you won’t find yourself cramping up when the miles add up. You can also put a juicer or blender to use with these “10 Creative Juicer Recipes.” Juicers break up fiber for easier digestion while still packing all the nutrients you’d find in fruits or veggies.

Minute 4: Who should be wearing stability shoes?

“It’s not the wand, it’s the wizard.” That’s what golfers say when someone tries to blame a bad shot on their club. It’s a similar deal for runners, although in our case, a bad shoe selection can actually lead to injuries. Those of us who experience over or underpronation, for example, can benefit from the type of sneaker designed to offer extra support. To figure out if you’re a candidate for specialized running shoes, check out: “What Are Stability Shoes, and Do They Really Matter?” Stability shoes are generally good for runners with higher weights or flat feet, and their increased rigidity can help absorb greater impact forces than a typical sneaker. If you’re unsure if they’re right for you, take a look at the wear pattern of your current pair. If there’s excessive damage on the inside of the sole near your arches, you’re likely having some overpronation, which can lead to worse running economy or even injury down the line. Part of picking the right footwear for healthy feet has to do with how well the shoe holds up over time, and the new line of products from Kilian Journet’s brand NNormal takes durability to the extreme. What else would you expect from a world record holding Ultramarathoner: “Kilian Jornet’s New NNormal Shoes Are Available Today.” The first shoe is called Kjerag, and it’s meant to be lightweight and durable to help you clock fast times over huge distances. Then, there’s Tomir, an “adventure shoe” which features greater support, as well as waterproof and high top variants to offer greater ankle support.

Minute 5: Quick Intervals

  • Speaking of getting the right footwear, there’s an effort to raise funds for the Ukrainian Armed Forces so that they can be equipped with fresh boots. Runners around the world are invited to #RunWithUkraine, and you can register here to donate $60 to the cause. For more details, check out “Raise money for Ukrainian defenders while running this October.”

  • Wouldn’t it be nice if there were a magic pill to handle all your dietary needs? There are some multivitamin manufacturers who’d like to claim so, but when things sound too good to be true, they usually are. There’s a lot that goes into a healthy diet, and just getting all your vitamins packed into a pill isn’t ideal for the way your body absorbs them. If you want to learn more about multivitamins, who they’re good for, and who should look elsewhere, read: “Do multivitamins work? Here’s what a nutritionist has to say.”

  • The hustle and bustle of a cafe is annoying for some, but works wonders for others looking to focus on their work. If you like a little background noise to get things done, but don’t want to leave the comfort of your home or office, there’s an alternative you should try out, and it’s called brown noise. Similar to white noise, minus some of the harsher frequencies, researchers are looking into why these tones can help our brains shut out distraction, and if you want to see the latest findings, read: “‘It feels like fresh air to my ears’: can brown noise really help you concentrate?

Minute 6: Daily Inspiration

We always get a kick out of the creative ways athletes celebrate their victories. From touchdown dances to goal knee slides, there’s seemingly no end to the list of moves these winners will bust out. We recently came across a video of one Spanish runner named Luis Agustín Escriche who had viewers and commentators scratching their heads. As he approached the finish line of the Alcúdia Half Marathon in Valencia, Luis was on track to smash the course record. Apparently, he wanted to hold off so that he had a better shot of breaking his own record next year. Sure enough, he came to a stop before the line to run the clock before crossing for the win. Take a look at this bizarre finish in the clip below.


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