Connect with us

Lifestyle & Culture

10 Running mistakes to avoid

Here are just 10 common running mistakes that you don’t want to be making.

Published

on

Running can be a great way to stay fit, but it’s important that you’re running correctly. Mistakes could inhibit your performance – or worse cause you to have injuries.

PHOTO FROM PIXABAY.COM

Here are just 10 common running mistakes that you don’t want to be making.

Wearing the wrong footwear

Running in normal sneakers isn’t recommended. Such shoes aren’t designed to support your ankles and knees when running for long periods and could lead to injuries such as sprains and strains. For this reason, it’s always worth investing in a pair of specialist running shoes. While some running shoes can be very expensive, there are more affordable brands out there.

Running on the wrong surfaces

You should also be careful of running on the wrong surfaces. Uneven surfaces such as sand or gravel can increase the chance of an injury, because it puts more strain on your ankles. Sticking to pavement and flat surfaces can prevent an injury from occurring.

Running with an injury

If you suffer an injury while running, don’t continue to train while injured – even if you do have a race coming up. You could make the injury worse and what could be a minor injury could end up turning into a major long-term injury. Allow yourself a rest and see a doctor if you have any concerns. You may be able to speed up your recovery by hiring the help of a sports medicine doctor. Such professionals are able to advise you on dieting, stretching and exercise to help you heal faster.

Running too far, too soon

Taking on too many miles too soon could result in an injury. If you’re training for a long run such as a marathon or a half marathon, build yourself up slowly over a period of several months to a year. This gives your body time to adapt. Mentally, you’ll also find it easier to push your distance up from seven to eight miles rather than one mile to eight miles.

Skipping the warm-up

Warming up is essential before a long run. A few small exercises can help to get blood flowing to your muscles and can help them to be more supple for the run ahead – this can prevent cramping. Static stretches aren’t really recommended for running. Try jogging lighting on the spot, doing jumping jacks or performing lunges – these will loosen up and warm up your muscles, making you feel more ready for the run ahead.  

Wearing too many layers

A lot of people make the mistake of layering up too much before a run. This is particularly the case in the winter when it can be very cold and difficult to motivate oneself without a few layers. However, these layers could cause you to overheat too quickly. While you can take them off, you then have to carry them around with you – which is extra unnecessary weight to lug around and tire you out. Invest in a lightweight running jacket that will offer the warmth you need all in one layer. This will be much easier to take off and carry with you if necessary. Gloves and a hat could be useful for keeping your hands and head warm, while a pair of merino wool socks will keep your feet warm without becoming too sweaty.

Not eating the right foods

It’s important to follow the right diet when training for a big run. Cut back on junk foods and try to increase your healthy sources of carbs – including whole-grain pasta, oatmeal and bananas. Other foods like dark chocolate, peanut butter and coffee can provide energy. On top of eating the right foods, it’s important that you know when to eat. Don’t eat immediately before – unless you want to get a stitch. Instead, aim to eat a meal an hour or so before. During a long run, you should aim to consume no more than 100 calories every hour. Refuelling after a long run is very important, so prepare yourself a large protein-heavy meal afterwards.

Not drinking enough water

Staying hydrated is also important when running – fail to drink enough water and you could find yourself cramping up. Every 15 to 20 minutes, you should aim to drink six ounces of water to keep your body hydrated. You can buy water bottles specifically designed for running that can be conveniently carried in a holster. Long runs will have lots of places along the way to top up.

Not protecting your nipples

‘Runner’s nipple’ is painful and not very pleasant. You’re unlikely to experience it on a short run, but on a long run, you could find that your clothing starts to rub and cause irritation. There are lots of ways to prevent runner’s nipple such as using tape or adding petroleum jelly.

Tensing your upper body

A lot of people get cramped shoulders when running. This can be the result of unconsciously tensing up. Try to pay attention to your upper body when running and don’t let your arms or shoulders tense up. Relax your shoulders and run with open hands rather than clenching your fists.

Health & Wellness

Sexual minority men who smoke report worse mental health, more frequent substance use

LGBTQ+ people are more likely to smoke than their cisgender and heterosexual peers to cope with an anti-LGBTQ+ society, inadequate health care access and decades of targeted tobacco marketing. Those social stressors drive the health disparities they face, which are compounded by a lack of LGBTQ-affirming healthcare providers, research shows.

Published

on

Photo by Dominik Kempf from Unsplash.com

Cigarette smoking is associated with frequent substance use and poor behavioral and physical health in sexual and gender minority populations, according to Rutgers researchers.

The study, published in the journal Annals of Behavioral Medicine, examined tobacco use by sexual minority men and transgender women to better understand the relationships between smoking, substance use and mental, psychosocial and general health.

The researchers, who are part of the Rutgers School of Public Health’s Center for Health, Identity, Behavior and Prevention Studies, surveyed 665 racially, ethnically and socioeconomically diverse sexual minority men and transgender women, 70 percent of whom reported smoking cigarettes.

They found that smoking was associated with participants’ race/ethnicity, marijuana and alcohol use and mental health. Current smokers were more likely to be white and reported more days of marijuana use in the past month. The study also found that current smoking was associated with more severe anxiety symptoms and more frequent alcohol use.

“Evidence also tells us that smoking is associated with worse mental health and increased substance use, but we don’t know how these conditions are related to each other, exacerbating and mutually reinforcing their effects,” said Perry N. Halkitis, dean of the Rutgers School of Public Health and the study’s senior author.

LGBTQ+ people are more likely to smoke than their cisgender and heterosexual peers to cope with an anti-LGBTQ+ society, inadequate health care access and decades of targeted tobacco marketing. Those social stressors drive the health disparities they face, which are compounded by a lack of LGBTQ-affirming healthcare providers, research shows.

“Our findings underscore the importance of holistic approaches to tobacco treatment that account for psychosocial drivers of substance use and that address the complex relationships between mental health and use of substances like alcohol, tobacco and marijuana,” said Caleb LoSchiavo, a doctoral student at the Rutgers School of Public Health and the study’s first author.

The study recommends further research examining the social determinants of disparities in substance use among marginalized populations and how interpersonal and systemic stressors contribute to poorer physical and mental health for minority populations.

Continue Reading

Health & Wellness

Notable percentage of trans men who have sex with men never got tested for HIV, bacterial and viral STIs

When considering screening for HIV and sexually transmitted infections (STIs), transgender men who have sex with men (TMSM) represent an understudied population. A study found that a notable percentage of TMSM had never tested for HIV and bacterial and viral STIs.

Published

on

Photo by Anna Shvets from Pexels.com

When considering screening for HIV and sexually transmitted infections (STIs), transgender men who have sex with men (TMSM) represent an understudied population. A study found that a notable percentage of TMSM had never tested for HIV and bacterial and viral STIs.

In “Sociodemographic and behavioural factors associated with testing for HIV and STIs in a US nationwide sample of transgender men who have sex with men” – done by Nadav Antebi-Gruszka, Ali J. Talan, Sari L. Reisner and Jonathon Rendina, and published in BMJ Journals – researchers tried to examine HIV and STI testing prevalence among TMSM along with the factors associated with testing in a diverse sample of TMSM. They used data from a cross-sectional online convenience sample of 192 TMSM, analyzed using multivariable binary logistic regression models to examine the association between sociodemographic and behavioral factors and lifetime testing for HIV, bacterial STIs and viral STIs, as well as past year testing for HIV.

The researchers found that more than two-thirds of TMSM reported lifetime testing for HIV (71.4%), bacterial STIs (66.7%), and viral STIs (70.8%), and 60.9% had received HIV testing in the past year. Engaging in condomless anal sex with a casual partner whose HIV status is different or unknown and having fewer than two casual partners in the past six months were related to lower odds of lifetime HIV, bacterial STI, viral STI and past year HIV testing.

Being younger in age was related to lower probability of testing for HIV, bacterial STIs and viral STIs.

The domiciles of the TMSM also affected their health-seeking behaviors. In this study, those residing in the South of the US were less likely to be tested for HIV and viral STIs in their lifetime, and for HIV in the past year.

Finally, lower odds of lifetime testing for viral STIs was found among TMSM who reported no drug use in the past six months.

According to the researchers, these findings indicate that a notable percentage of TMSM had never tested for HIV and bacterial and viral STIs, though at rates only somewhat lower than among cisgender MSM despite similar patterns of risk behavior.

They recommend for “efforts to increase HIV/STI testing among TMSM, especially among those who engage in condomless anal sex.”

Continue Reading

Health & Wellness

People with anorexia and body dysmorphic disorder show brain similarities, differences

Eating disorders and body dysmorphic disorder are more than simply choosing to eat or not eat or not liking how you look. These are brain abnormalities, and how we treat those brain abnormalities could be with psychotherapy, or psychiatric medications, but brain changes need to happen in order to address these disorders.”

Published

on

Photo by Joe deSousa from Unsplash.com

A new UCLA study shows partially overlapping patterns of brain function in people with anorexia nervosa and those with body dysmorphic disorder, a related psychiatric condition characterized by misperception that particular physical characteristics are defective.

The study, published in the peer-reviewed journal Brain Imaging and Behavior, found that abnormalities in brain function are related to severity of symptoms in both disorders, and may be useful in developing new treatment methods.

The results reinforce the understanding that eating disorders and body dysmorphic disorder are more than simply choosing to eat or not eat or not liking how you look. “These are brain abnormalities, and how we treat those brain abnormalities could be with psychotherapy, or psychiatric medications, but brain changes need to happen in order to address these disorders,” says Dr. Wesley Kerr, neurology resident and biostatistics researcher at UCLA.

For the study, the researchers recruited 64 female participants: 20 with anorexia nervosa, 23 with body dysmorphic disorder, and 21 healthy controls. Patients with anorexia nervosa have a distorted body image and an intense fear of gaining weight, leading them to eat very little. Body dysmorphic disorder (BDD) is characterized by obsessions with a particular body part or a perceived flaw rather than with weight.

Eating disorders and body dysmorphic disorder are more than simply choosing to eat or not eat or not liking how you look.

Participants were shown images of male and female bodies while researchers observed their brain activity via MRI. Three types of images were used: normal photos, “low spatial frequency” (LSF) images, which had details blurred out, and “high spatial frequency” (HSF) images, in which the edges and details were accentuated.

Functional MRI is a brain imaging technique that detects the blood flow within the brain, allowing researchers to see which parts of the brain are active while a person is doing various tasks. It can also be used to understand what brain regions’ activities are in sync with each other; that is, “connected.”

Each of the women performed a “matching” task while inside the MRI scanner. On the top of the screen, the person would see an image of a body, and would have to choose the matching body from two images shown on the bottom of the screen.

While viewing the images that differed from those of healthy individuals, people with anorexia nervosa and those with BDD showed patterns of activity and connectivity in visual and parietal brain networks. These abnormalities in activity were different in BDD and anorexia nervosa, whereas the connectivity abnormalities were largely similar. The more severe the symptoms, the more pronounced the pattern of brain activity and connectivity when the images were viewed, particularly for the LSF images. Further, connectivity and activity abnormalities were associated with how the participants judged the appearance and body weight of the individuals in the photos.

What the researchers saw indicated that while the brains of patients with anorexia nervosa and those with BDD abnormally process images with high, low, or normal levels of detail, the abnormalities for low level of detail, that is “low spatial frequency” images, have the most direct relationships to symptom severity and body perception. The results may help researchers understand the underlying neurobiology that leads to the characteristic body image distortions in both cases.

“This gives us a clearer picture of neurological basis for what is one disorder, what is the other, and what characteristics they share,” said Dr. Jamie Feusner, senior author and professor of psychiatry and biobehavioral sciences at the Jane and Terry Semel Institute for Neuroscience and Human Behavior at UCLA.

A next step for the research will be to see whether, with existing psychotherapy and medication treatments, the brain activity in patients begins to normalize, or else changes in a different way to compensate for underlying abnormalities.

Continue Reading

Lifestyle & Culture

Things only old-school Pac-Man fans will appreciate

Long before best payout casino games or 3D video games were popular, there was Pac-Man. Although the young generation might not quite appreciate the game, it is really one of the best games, and only old school Pac-Man fans will understand this.

Published

on

Pac-Man is one video game that has been around for the longest time. In fact, this game was released back in the 80s and has managed to stand the test of time. In fact, Pac-Man is actually one of the top-grossing game franchises of all time.

Long before best payout casino games or 3D video games were popular, there was Pac-Man. Although the young generation might not quite appreciate the game, it is really one of the best games, and only old school Pac-Man fans will understand this.

Below, we list some of the things that old school Pac-Man fans will appreciate about the game. Enjoy!

Pac-Man Was The First Game With Major Merchandise

We guess that when Pac-Man was first released, it was at a time when mainstream media had just started realizing the power of merchandising. Thus, a lot of products were made that carried the game logo or character on the packaging. This increased sales astoundingly. As a result, Pac-Man became popular amongst all people of all ages.

The Pac-Man Cartoon Was Pretty Good In Its Day

The Pac-Man cartoon was made as a spin-off to the video game. While many cartoons like these seemed to fail, that didn’t happen with Pac-Man. In fact, back in the day, Pac-Man was a really pretty cool cartoon.

Pac-Man Fever Was A Huge Hit

Pac-Man Fever is the soundtrack album of the game that was released on cassette, vinyl, and 8-track. The album carried a total of 8 songs that were based on video games and meilleurs jeux au casino . The album was so popular that the title track actually became a top 10 hit, and it also got featured in a few TV shows. 

Of course, the young generation may not understand it, but the album was pretty cool when it was released. It’s not surprising to see some die-hard fans of the game jamming along to some of the songs today.

Continue Reading

Lifestyle & Culture

How SMEs can practice more effective digital marketing

This article is going to help you establish yourself in the market.

Published

on

Digital marketing is the perfect way that you can get to grow and firmly establish your business.  The best thing is that there are a lot of tools that you can get to use in order to be successful. You might want to start your own fashion network, online casino and so many other lucrative businesses. This article is going to help you establish yourself in the market.

Improve Your SEO Skills

The best way to be able to stand out is by making sure that your business is the highest ranking on google. That way you can get to come out on top of the completion. Also, you will get to be the buyer’s first choice. Considering that the buyer will not have the time to scroll through all the pages, they will just pick from the first pages that they see on Google. 

The best part is that there are a lot of tools that you can use to achieve this.  For example, the Neil Patel Ubber suggests platform or the SEMrush Assist tool will give you all that you need to know about your competition and what you can do to outrank them.

Do Your Keyword Research

This is the most important that you will need to do to make sure that you rank. And, even if you are at the top, you should continue monitoring your pages and make sure that you are on the right track. Remember, there is a lot of competition that will be wanting to outrank you, more especial on machine a sous industry .  And, the best part is that there are tools that you can easily use for all this.

 Keep Audiences Locked In

 The best way that you can get to do this is by starting your blog. That way there will be frequent traffic on your page. Also, the blogs may be a way of getting even more people to know about your services.  Hence, research on the latest news and start uploading now.

Continue Reading

Lifestyle & Culture

How to choose a dating site that works for you

There are hundreds of sites to choose from and millions of people using them from all around the world. So, how do you choose the right dating site for you?

Published

on

Online dating can be a really easy and fun way to meet new singles and put yourself in with a chance of finding a great relationship. Today, online dating is one of the most popular ways to meet somebody new, and every year thousands of partners meet online. Whatever kind of relationship you’re looking for and no matter what stage you’re at in your life, online dating can be a great way to find what you want. However, online dating can also be quite overwhelming.

There are hundreds of sites to choose from and millions of people using them from all around the world. So, how do you choose the right dating site for you?

Be Clear on What You’re Looking For

Knowing what you’re looking for in a relationship before you get started will make it easier for you to find the right dating site for your needs. If you’re not sure what you want, this #1 trusted dating site in San Jose ticks all the boxes and offers a wide range of features to suit everybody. Whether you’re looking for a casual fling or want to eventually get married, find a site that caters to those needs and is likely to attract people who are looking for the same thing as you are. 

Consider Your Location

It’s a good idea to consider your area when choosing a dating site. The last thing that you want is to end up signing up to and potentially paying for a site that isn’t very popular with singles in your area. If you’re not sure then it’s a good idea to sign up to a site that’s popular in many different areas so that you can be sure you will meet local singles. You can sign up for Meetville here: https://meetville.com/catalog/us/ca/95631/woman

Check the Reputation

Don’t waste your money on a dating site that doesn’t have a good reputation. Before choosing the right site for you, take some time to research your options and find one that is well-known for bringing successful couples together. There are some other important considerations to make, too, such as the level of security on the site and how seriously any untoward messages or abuse towards members is taken. 

Try it Out

The good news is that many good dating sites and apps offer a free version or a limited free trial that you can take advantage of before you decide to commit to paying. Sign up for as many free trials as you can find so that you’ve got a good chance of finding a site or a couple of sites that work better for you than others. Remember, if you find a few different dating sites that you like there’s nothing wrong with using a few different once at the same time to get even more matches. 

The world of online dating can be a fun way to meet new people when you’re single and potentially find your perfect partner. Keep these tips in mind and find a dating site that works well for you. 

Continue Reading
Advertisement
Advertisement

LIKE US ON FACEBOOK

Most Popular