Recently, there has been an increase in interest in half marathons, particularly from recreational runners. Back in 2000, a little less than 500,000 Americans participated in half-marathon races. By 2014, that number had risen by more than four times as over two million Americans ran the 13.1-mile endurance race.
Choosing a half marathon over a full can actually benefit a runner in various ways; examples are the following:
Less stress on the body: A 2017 study by Spanish researchers compared pairs of half-marathoners and full-marathoners who were of similar age and anthropometric data. After their respective races, the researchers were able to determine that the subjects who did half were less dehydrated and had less muscle damage.
More free time: Because there is less distance to cover in half marathons, the training schedule is also shorter. Most marathon training programs last at least 18 or 20 weeks, but for the half version, complete training can be achieved in 10 or 12 weeks. Runners will not have to sacrifice as much time to be in good condition for the marathon. Also, this means that there is less likelihood of injuries or illnesses impeding the training.
The full-marathon becomes a longer, larger goal: Those who have just started or at the beginning phases of their marathon journey can opt for a 13.1-mile race first, with the full marathon serving as a long-term goal.
There are people who “go for a run” when things aren’t going very well.The feeling of freedom while breaking a sweat is an activity that never fails to soothe the mind. Especially in stressful situations, physical activity has been proven to release endorphins that boost mental capacities. Aside from giving the brain a jolt, these endorphins are also known for being the body’s natural antidepressant.
The Anxiety and Depression Association of America says that managing stress can be learned. Individuals can resort to different activities that can help them cope with anxiety and depression resulting from stressful situations. One of the most effective ways is by engaging in regular physical activities such as running.
As an exercise, running is effective not just in conditioning the person’s physique but also in increasing awareness, focus, and overall function. A body that is in a state of fatigue experiences interrupted interaction between the systems. This is why people who are stressed or are dealing with mental health issues are also suffering from slow metabolism, breathing problems, and heart ailments. Doing a physical activity that follows a rhythm such as running can restore the seamless interaction among the different parts of the body. When the rhythm is restored, a person can sleep well, eat properly, perform cognitive and physical tasks faster, and interact with others better.
Running is a proactive solution that helps alleviate the symptoms of depression and stress. It also restores physical functions that have been disturbed by stress-inducing situations. When the blues come, it’s better to face it head-on by going for a run instead of sulking.
Steven Rindner is a business and corporate development executive with an experience in media, technology, real estate services, and healthcare businesses. For similar reads, follow this blog.
In the past years, dehydration seemed to be the problem that made many runners weak. Not having enough electrolytes in their system affected their performance in marathons. This opened up opportunities for different sports drinks to find their way into the market and become the solution for those who need their fluids.
Since running became popular, sports and fitness experts have seen a new trend—over-hydration or hyponatremia. A body that is overhydrated and in action can also mean a low level of sodium in the blood. This could cause disorientation, confusion, muscle weakness, nausea, and vomiting. In worse cases, it could lead to seizures or cardiac arrest.
Experts from the American College of Sports Medicine (ACSM) and International Marathon Medical Directors Association (IMMDA) suggest that runners should only drink when they feel thirsty. People lose fluids at different rates and to avoid getting into extremes, runners should learn what happens to their bodies when it is time to hydrate.
A cup or two of water is safe enough to cover the first hour of a marathon. Sports drinks can also be consumed in small doses. Finishing multiple cups or a whole bottle might even be detrimental to one’s performance. Throughout the process, what’s important is that the body has an adequate amount of fluids to move swiftly.
Steven Rindner is a business and corporate development executive in the fields of in media, technology, real estate services, and healthcare businesses. For more running tips, subscribe to this blog.
A runner’s feet must be given utmost importance. Countless miles put all the tension on soles. The feet need to be prioritized even without an upcoming marathon. Here are some tips on basic foot care:
Choose the right footwear
All shoes have to fit the owner well. Even if they’re pretty but uncomfortable, get another pair. The fit is all that matters. Many people injure their ankles because of ill-fitting shoes. Not only that, wearing shoes that are too tight can cause swelling and blisters. If it’s within budget, buy shoes from trustworthy brands.
Cracking feet are painful and prone to blisters. Just like with the upper body, feet should be moisturized. Applying foot cream after a bath and leaving it out for a few minutes before wearing shoes is the recommended method to maintain the feet’s moisture.
There are thousands of sweat glands on each foot. Lightweight and breathable socks are an investment. They are also the best bet against athlete’s foot and fungi. To keep socks from smelling, washing them with baking soda or color-safe bleach will remove the odor.
These tips will surely solve basic hygiene concerns for the feet. In case of pain, be sure to meet with a podiatrist as soon as possible.
Known for his expertise in business development and growth strategy, Steven Rindner has helped various companies from different industries grow and expand in different media platforms. He is currently connected with Belgium-based pharmaceutical company Besins Healthcare International. Get to know more about his work by following this page.