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Watch Out For These Common Running Injuries

Even the strongest, fastest runners suffer from running injuries. Injuries usually happen when runners work too hard or without caution. But running injuries can be prevented. Here are some of the most common running injuries and ways how athletes can avoid them.

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Stress fracture

A stress fracture is a crack in the bone that causes discomfort or pain, often affecting the feet or shin. It happens when runners put too much pressure on their steps. For runners to prevent stress fracture, they must take enough time to rest. Continuous bone stress can lead to more injuries.

Achilles tendonitis

Achilles tendonitis is the inflammation of the large tendon (Achilles tendon) that attaches the calf to the back of the heel. Repetitive pain or stress usually cause this injury in the tendon area. Tight calf muscles are also to blame for this kind of injury. Runners can treat the area by doing calf stretches and icing the area.

Hamstring injuries

Hamstring injuries happen when the leg muscles are weak. People who are flexible such as athletes and dancers are at risk of such injury due to their stretched-out muscles. Those who have muscular imbalance are also candidates for hamstring injuries. Some runners have to rest for weeks and even months before participating in long-distance marathons. A deep tissue massage can help runners recover from hamstring injuries.

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Blisters

A lot of runners think that foot blisters are normal after every marathon. Blisters can affect one’s running performance, especially those who are running long distance. Blisters can be prevented by stopping at the first signs of a hot spot. Runners can put a gel bandage or a moleskin band around the area.

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The Price Of Loyalty: Secrets Of Higher Employee Retention

In earlier generations, workers stayed for years, decades even, serving a single company or industry. Baby boomers and Gen X-ers were able to raise their children, buy a home, and prepare for retirement with their chosen company and careers. Switching jobs was something not a lot of them did in their lifetime.

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Young talents in the workforce have different expectations. They want to work while gaining experience in various jobs to make them “bankable” individuals. It is also easier for them to switch careers because of what other companies offer. With these things in mind, how can business leaders ensure that their company retains their top-performing young talents? Here are things business leaders should value to reduce employee turnover.

Provide competitive and fair compensation

The main reason employees stay is because of their income from a job they perform. They want to be paid based on the value of work they do. However, when they find out that their coworker, who happens to work and perform less gets a higher paycheck, they feel that their service is of lesser value. When they get the pay they think they deserve, they stay longer.

Offer perks

Employees stay when companies value their life out of work. Aside from having bonuses, retirement funds, and paid vacation leaves, employees stay more when they are given the liberty to work when they can (i.e., flexitime). They also stay when they are offered free meals or when they can reimburse their commute or travel expenses. Company leaders must understand what motivates their employees to work and stay at work.

Give them continuous skills training

Young professionals want more from their employers. They will stay in a place where they get paid and learn new things. Promotions and salary increases aside, they want to hone their skills so they can serve their company better. This can be in the form of mentoring, leadership training, and workshops.

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Steven Rindner is a business executive who has worked in a variety of industries throughout his professional experience. Visit this blog to read similar articles.

Breath Of Fresh Air: Breathing Techniques For The New Runner

Practice deep or diaphragmatic breathing

Many people feel that breathing through their chests or upper bodies is good enough. While shallow breathing can be helpful at times, it can exhaust the upper chest and lungs. Practicing deep or diaphragmatic breathing prevents dizziness and nausea. It can also help the runner take in the appropriate amount of oxygen.

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                                   Image source: menshealth.com

Learn breathing through the nose

Breathing through the nose helps runners breathe deeply and efficiently. People who run in cooler temperatures could experience dry air that can lead to asthma-like symptoms (e.g. coughing and wheezing). The human lungs work best with moist air, and breathing through the nose makes it possible to take in the moist air. It also filters out air impurities.

Image source: inspiyr.com
                                         Image source: inspiyr.com

Match breathing to steps

Think of breathing and running as a dancing routine. Tempo and timing are important in breathing and running. For easy-paced jogs, try inhaling for three to four steps, and exhaling in the same number of steps. For intense runs, try breathing in for one to two steps, and exhaling at the same pace.

Steven Rindner is a business and corporate development executive. He enjoys running when he is not at work. Visit this blog for more running and exercise techniques.

A Girl has to Know: The Impact of Running on the Female Body

Running is a good exercise. It gives people stronger bones and lessens the risk of cancer. Studies even show that running reduces stress, thus making people happier. If you are a runner, these facts may be enough for you to continue running. But if you’re a female runner, there’s more to know on how running’s effect on your body than the abovementioned. The facts below are for you.

Running affects your body differently than how it affects a man’s body. First off, you have estrogen, and this is the greatest difference between you and your male counterpart. Estrogen is the hormone that helps not only in metabolism but also in the absorption of calcium into the bones. Women can intensify their workout or running pace when their estrogen level is high, which happens when the Luteinizing Hormone (LH) from the pituitary gland rise as it releases the egg from the follicle preparing for pregnancy.

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Image source: Theepochtimes.com

However, if you can do high-intensity workouts when your estrogen level is high, you must know how running can affect your menstrual cycle and estrogen levels, too. Running may result in irregular or absent menstruation. When this happens, the estrogen level becomes low, thus, causing lower bone density. Stress fracture may occur because of this, but to prevent this, you can take vitamin D and calcium.

Discharge when running is normal, as well as urinary leakage. According to research, the body movement when running causes intra-abdominal pressure, which leads to the uterus being pressed into the bladder and urethra that results in the leak.

Another thing that running does to a female’s body is that it may increase the risk of yeast infections. Sweat and discharge may cause your natural vaginal yeast to multiply, which can result in infections, discomfort, and severe itching. It’s recommended to wear synthetic garment because cotton and fiber cloths tend to moist more.

For pregnant women who are runners or who might be thinking of running, it must be noted that the activity is considered healthy during the first two trimesters. It helps in reducing nausea, heartburn, and leg cramps, as well as reducing risks of preeclampsia, hypertension, and gestational diabetes. However, pregnant women must avoid running if they are experiencing recurring bleeding and other heart and lungs complications.

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Image source: Health.com

Lastly, running affects women’s breasts. Breasts, big or small, endure a huge amount of force when running. The movement affects the breasts’ tissue. Thus, women must wear a bra with excellent support and fit, including molded and padded cups, underwire, and multiple hooks for easy adjustment.

These are just some things that you ought to know about. However, do not make these as excuses for you to stop doing what you love. Go, run!

More running tips and tricks for both male and female can be found on this Steven Rindner blog .

Going the Distance: Surviving Long Runs

Long runs are undoubtedly vital when training for marathons. Runners may have heard of the “marathon wall,” which is a much-feared point (about 20 miles) while running in which the runner’s stored energy in the muscles, substantially slow down his pace. Here are some tips to beat the wall during long runs:

Include long runs into training routine: Aside from short to average-distance runs and cardio training, runners must include long runs in their training routines. Long runs should be achieved once every 10 to 14 days. Running longer per week also increases the body’s capacity to store more glycogen.

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Image source: verywell.com

Treat a long run as the real deal: It would help runners to treat their long runs like the actual marathon day. They must condition the mind and body the day before the long run and even wear the same shoes that they would wear on race day.

Re-fuel the body with calories: The stored glycogen in the muscles gets expended when running for longer than 90 minutes. Refueling the body with snacks and drinks filled with ample supply of calories while running boosts performance and prevents the body from failing.

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Image source: verywell.com

Plan the route: Runners should plot their running path so they have a finish line to think about instead of just running for hours without a specific finishing point.

A passionate leader and marathon enthusiast, <ahref=”https://www.youtube.com/watch?v=ePxK9Aii9tM”>Steven Rindner leads corporate development initiatives at Besins Healthcare and he also joins various marathon events. For updates on his interests and expertise, follow this

Social Media And Health Care: A New Way To Communicate Health-Related Needs

In the past, many people saw social media as a disruption to marketing. As the years went by, social media has become a day-to-day staple. People post about their lives—be it their professional or personal lives—on sites like Twitter, Facebook, Instagram, and even Snapchat. Industries now utilize the use of social media to address their consumers’ needs, wants, and even complaints. How do healthcare professionals utilize the use of social media to enhance their services?

Information dissemination

Social media is designed to spread information faster to a bigger audience. Many healthcare companies use social media to share general information about their product or service, from tips to avoiding a cold to information about health hazards.

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Evaluate product quality or service performance

Healthcare professionals use social media to gather immediate feedback about their newest technologies or services. The responses they collect also give them the opportunity to evaluate the possibility of building additional services.

Live updates

This can be controversial. There are patients and even medical professionals who can’t keep their hands off their gadgets, and they often provide live updates on their procedures. While this may be overly personal for some, it can deliver up-to-date information to other doctors, medical students, and other individuals. It can provide educational value to those who only have access to medical advances through the internet.

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In times of crisis, social media can provide consumers updates about hospital capacity, emergency room access, and even operation status.

Steven Rindner is a corporate development and business executive specializing in real estate, media technology, and healthcare business. Visit this blog to read similar articles.

Unique runs: Some of the World’s Quirkiest and Most Exciting Foot Races

Running a marathon or even a foot race of any distance is a great test of endurance that can be quite fun for many athletic types. However, sometimes organizers like to add a little flair, drama, wacky stunts, and adventure to invite more runners and spectators. Here are a couple of unusual and unique races from across the globe!

The Underwater Marathon: Lloyd Scott went through this one-time, full-distance marathon at the bottom of Scotland’s Loch Ness, wearing a 55 kg vintage diving suit. Running alone for almost a fortnight in such a dark and cold place, Scott may have very well completed the world’s loneliest marathon.

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Image source: dailymail.co.uk

Zombie races: With the undead outbreak infesting our popular culture and entertainment, it’s not surprising to learn that a variety of zombie-themed runs have sprouted up all over. There may be different executions of the concept, but many organizers have actors in zombie makeup chase after the runners through varied terrain while the runners try to protect the flags hanging from their belts from being captured by the zombies.

The Firefly Run: This night run has participants run through the track wearing LED lights and glow-in-the-dark accessories, creating a spectacle of sparkling runners moving through the night. Another similarly whimsical race concept is the “Color Run” that has spawned versions all over the world. The basic concept? Start off wearing white racing duds and end it wearing all the colors of the rainbow!

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Image source: wikimedia.org

Safaricom Marathon: Consisting of full, half, and children’s marathons, Lewa’s event invites runners from all over the world to experience the thrill of running through a wildlife conservancy and take in some of East Africa’s wildest residents and most beautiful views. Runners don’t just concentrate on making time; they also have to make sure to avoid confrontations with rhinos, buffalo, and lions.

Those looking for a little spice and added excitement (or danger) to their races can check out these races, or look up the myriad of unique and unusual marathons constantly being cooked up by creative running enthusiasts from all over the world.

Read more about running and marathons by following this Steven Rindner blog.