10 Infotainment Facts In Between Marathon Race


10 Infotainment Facts In Between Marathon RaceThe marathon is an athletic event that brings people from different nationalities together. Some run for fun, others run to meet personal goals, others run for charity and the elite athletes run to compete for that gold, silver and bronze. It is a very competitive event. The history of the modern marathon dates way back to the Olympic Games of 1896 but standard distance of 42km was set in 1921.

The word marathon originated from the Greek legend Pheidippides who was a messenger believed to have run from marathon to Athens to deliver a victory message and collapsed immediately. There are some interesting facts about the marathon such as;

1. The length of the London marathon is 26.2 miles. The reason for this distance is based upon the 1908 London Olympic marathon. This distance was extended to give the royal family a chance to watch the beginning of the race from the Windsor castle and catch the end at the royal box inside the Olympic stadium

2. Chris brasher founded the London marathon in 1981. The first London marathon took place on March 1981 and happens every year in the spring season.

3. According to the Guinness World Record, the London marathon is the largest fundraiser held annually. More than £500 has been raised by participants since 1981 and donated to different charity groups and events.

4. The Boston marathon is the oldest yearly marathon in the world. It has been happening every year since 1897. The first winner of that marathon was John McDermott.

5. The Disney World Marathon is one of the marathon events in the world filled with fun. The course runs through magic kingdom, animal kingdom, Epcot and Hollywood studios.

6. The marathon Du Meldoc in France is regarded as the most indulgent marathon in the world. Participants start with a sip of wine and then they run through vineyards where they refresh at 22 different stands and 21 food stalls. The normally end the last 100 metres on a red carpet.


7. In 1998, Patrick Finney was diagnosed with multiple sclerosis which rendered him unable to walk in the year 2004. However, through medications, therapy and willpower, he was able to walk again a few years later. He went on to become the first person to with the disease to participate and complete 50 marathons in 50 different states.

8. In 1980, Rosie Ruiz who had won the Boston marathon in her division was later stripped of the medal. It was established that she joined the race midway. She had been initially watching the race.

9. A female runner who had joined the Boston marathon men’s race had to be chased down by police and ejected from the race in 1967. During those times, women were not allowed to participate in marathons.

10. Lloyd Scott holds the record for the world’s slowest marathon runner. He is a charity fundraiser who wore a diving suit weighing 110 pounds and took 5 days and 8 hours to finish a marathon.


The marathon has been a stage where some of the most surprising and entertaining events have happened over the years. It still continues to one of the most popular events in the athletics calendar.

Why Running Training Is Necessary for Marathon’s Participants?


Why Running Training Is Necessary for Marathon’s ParticipantsRunning training is very important for everyone planning to participate in a marathon. This helps to build endurance and cover greater distances during the actual marathon. Running training helps the runner to build confidence and achieve mileages when participating in the real marathon.

The marathon is a huge task and should not be taken lightly by those who have never participated before. Beginners should therefore undertake at least four months of running training. They should train four days per week if their goal is to merely finish the race. Professionals undertake even six months for running training to ensure that they are in top shape during the main event.

Before beginning a marathon training program, health professionals’ advice that the runner should maintain a running program consistently. This should be done for more than five weeks. This initial program is to give the body a smooth transition into the stresses that come with hard training regimes. The marathon running training should be a mix between easy and hard programs to allow the body muscles enough time for recovery. This will also help to minimize injuries.

Mental Benefits

Running a marathon and completing is not a task that can be completed by the faint-hearted. This is the reason why it is considered a very big achievement by those who finish it. The physical difficulty itself is compelling. On top of that, many runners planning to participate in a marathon are often intimidated by the feeling of covering all those miles. Most always doubt their ability to finish that distance. The reason why running is necessary for a marathon is because, those weeks of practice, help you to build a self belief that it can be accomplished.

Increasing your daily mileage slowly registers in your brain and gives you the confidence that you need to finish the actual race. Those running training drill helps the runner to build on their mental toughness and coping skills. A lot of things can occur during the real marathon day such as blisters, rain, stomach aches and leg cramps. It is much better to deal with them during training and develop coping mechanisms.

Why Running Training Is Necessary for Marathon’s Participants

Physical Benefits

Apart from the physiological benefits obtained during running training, the runner also puts his body in peak condition for the 22.6 miles marathon distance. Running training helps runners to increase their aerobic capacity, muscle fibres attain increased capillary growth and the heart grows stronger.

A major benefit that is acquired during running training for marathoners is the increase in muscle strength. During the initial days of running training the body relies on the low twitch muscles which fatigue easily. With increased intensity, the body starts relying on the fast twitch muscles. The only way to build fast twitch muscles and avoid injuries during the marathon day is through running training especially long distances. Doing long runs during running training also helps the body to store significant amounts of glycogen required during the hard tasks


Running training is a non-negotiable thing that every person who intends to participate in a marathon ought to do. Not only does it build your physiological strength, but also puts your body in good physical condition to finish the marathon.

Marathon History: From Origin to Inclusion of Women

Overview of Marathon

Marathon HistoryLegend has it that the Olympics started in Greece in the town of marathon. A soldier known as Phidippides ran from the town of marathon to Athens with the news that the Greeks had defeated the Persians. Pheidippides collapsed immediately after delivering the news and died. There have been many versions to this story, some documented and some not. Robert Browning is one person who documented this legend. He wrote a poem called pheidippides and was largely accepted in the 19th century.

The Marathon and the Modern Olympics

The legend of the Pheidippides was revived during the Olympic games held in Greece in 1896. The organizers were looking for something to make the event popular. Michael Breal was the person who came up with the idea of a marathon race. He wanted the marathon to be part of the first modern Olympic games that were held in Greece in 1896. The race was 40km with the course going from the marathon bridge to the Olympic stadium in Athens.

The very first Olympic marathon race was won Spiridon Louis in April 1896. He finished the race in 2 hours, 58 minutes and 50 seconds in that 40 km race. Nine people managed to finish that race with eight of them being Greeks. The marathon was born. The United States was among the nine countries that participated in the 1896 Olympics.

Arthur Blake was the only American to participate in that inaugural marathon. However, he had participated in the 1500 metres three days before and won silver. Due to the exhaustion from that race, he could not manage to finish the marathon and pulled out after fourteen miles.

The 1908 Olympics games in London saw the alteration of the marathon distance with the additional of 2 miles. This was mainly done to make the race finish in front of the royal family’s viewing box. After much deliberation for a period of almost sixteen years, the 26.2 miles was fixed as the official distance in Paris in 1921 by the international amateur athletic foundation (IAAF).

Inclusion of Women

Long distance races for women were not available before the 1980s. The longest distances the women had covered was 1500 which occurred during the Olympic games held in Moscow. The first woman to be officially timed was Violet Piercy who clocked 3 hours, 40 minutes and 22 seconds.

The first official women’s race sanctioned by the IAAF was the Tokyo international which took place in 1979. The first Olympic women’s marathon was held in 1984. This race was won by Joan Benoit from United States, who clocked 2 hours, 24 minutes and 52 seconds. The world record holder for the women’s marathon is Paula Radcliffe of Great Britain who set the record in the 2003 London marathon.

Marathon History

Marathon Races

More than 500 marathons are held worldwide every year. The World Marathon Majors Series features Chicago, Berlin, Boston, Tokyo and New York City. The World Marathon Major Series awards $500,000 annually to the best overall male and female participants.


With such a rich history, the marathon has grown to become a very popular event in modern times. It involves participants from all over the globe where people put behind their language, cultural, and racial differences and unite as one.

Running Benefits for the Human Body

When it comes to running, you must be excited. The thing is running regularly can bring you a lot of benefits including reducing the risk of cardiovascular disease or getting slim or boosting your mood and many more. So, in this article, we are going to talk about the benefits of running for a skin. Let’s move forward and read the article carefully to get to know the benefits of running.

The benefits of running

Running Benefits for the Human Body1. Running decrease the belly fat

If you are fat and you are wondering how can I reduce the belly fat? Then you should start running. Running can help our body in strengthening the core muscles of our body such as abdominals, the obliques, and erector spinae. In this way, you could tone your body and the flab on the muscles will be whittled away. Ultimately, you will reduce your belly fat massively.

2. Running can keep your heart healthy

According to an article, published by the Sports Medicine, running has a significant benefit on your heart. It helps in decreasing the risk of cardiovascular disease. If you do long distance running, there will be a massive positive effect on your heart. On the other hand, if you do slow and steady jogging, you will mobilize the fat, preventing artery clogging.

3. Running can tone up the legs

Running Benefits for the Human BodyJust like your heart, running can have a positive effect on the legs as well. To be precise, running can tone up the thighs, hamstrings, inner thighs, glutes, calves, and quads. When you are running, you are using all the muscles in the legs buttocks, arms, and core. In that running can make these organs strong.

4. Running can help in losing weight

If you are on a weight loss program, be sure to add running. The thing is running can burn more calories than you ever imagine. In fact, with running, both small and large muscles will work, mobilizing the fat to ensure the visceral fat is reducing. In truth, running has an immense effect on weight loss.

5. Running can make you happy

Running Benefits for the Human BodyIf you are depressed, then you should start running. According to WHO, around 300 million suffer from depression. In that case, you cannot ignore depression and running can keep you motivated in life. The reason is when you run, a hormone named – serotonin (the feel-good hormone) is released. In short, running is also an effective psychotherapy in treating depression.

6. Running will make your bones and joints strong

If your bones and joints are strong, then there is a strong chance that you will age. According to various studies and reports, running can help you do just. The thing is running can boost the strength of the bones and joints. It also reduces the risk of osteoarthritis and strengthens the intervertebral disc of your body.

7. Running can reduce your stress

The last benefit of running is it can reduce your stress. If you are feeling stressed out, then just run for 20 minutes. In the end, you will see that your stress has gone immediately. In addition, running can help you in improving your mood and flush out the toxins.

Bottom Line

The bottom line is if you want to get the above-mentioned benefits, you should start running. Let us know what you think by leaving a comment below.

Tips for Building Strong Bones and Muscles

As the time passes, you will age and your bones will become thin. Ultimately, your bones will lose the density, making you prone to injury in the process. However, you can prevent your bones from losing the density. You can stop the thinning process (known as osteopenia) as well. So, in this article, we are going to share the effective tips to build strong bones and muscles. Let’s have a quick look at the article.

1. Eat calcium-rich foods

Tips for Building Strong Bones and MusclesIf you choose to eat calcium-rich foods such as milk, cheese, yogurt, and kefir, your bones will not become thin. In addition, you should go for non-dairy sources for getting calcium like rice beverages and fortified soy with canned salmon, beans, seeds, nuts, leafy green vegetables, and orange juice.

2. Take Vitamin-D rich foods

Again, if you choose to eat Vitamin-D high foods like fortified soy and rice beverages with milk and margarine, fortified orange juice, egg yolks, and fatty fish such as salmon and sardines, your bones will remain strong for a long time. Additionally, adults can drink 500 mL (2 cups) of milk or fortified soy beverage daily. In case, your age is more than 50, you can take Vitamin D supplement of 400 IU daily.

3. Take nutrient-rich foods to make your bones strong

If you don’t get enough nutrients, your body and bones will ultimately become susceptible to injury. Note that Vitamin-K, magnesium, and potassium assist the body in the calcium absorption process. So, if you can take these nutrients on a daily basis, your bones will not become thin. Moreover, protein helps the body to build muscle, which is why our bones remain strong. Therefore, you should take these foods such as seeds, nuts, fruits, vegetables, whole grain, and fish to get these nutrients. As for protein, you can eat meat, fish, shellfish, and legumes regularly.

4. Go to gym and remain active to keep the bones strong

Staying active by doing or going gym on a regular basis can make your bones strong. In that case, you must ensure 150 minutes of active workout per week. To remain active, you can do various workouts and exercises such as running, low-impact aerobics, hiking, tennis, and golf.

5. Start doing exercises on a regular basis

Tips for Building Strong Bones and MusclesTo enhance your body strength, you can start doing weight-bearing exercises such as jogging, high-impact aerobics, climbing, basketball, and tennis. Remember that this type of exercises can compress your bones, meaning that they will only become stronger in the future. You can also use an elliptical machine to do the walking and running. And always consult with your doctor first.

6. Avoid smoking and drinking excessively

Do not drink obsessively or get indulged in drinking excessive alcohol. If you smoke or drink excessively, the tobacco will make your bones thin. The reason is tobacco or alcohol are behind the loss of mineral density.

7. Don’t take caffeine too much

Taking too much caffeine can hurt your bones. If you take too much caffeine, it can decrease the number of calcium you absorb. So, take caffeine as much as 400mg per day (for adults 2-3 cups of coffee every day.

What’s next?

The next thing you should do is to follow the above tips to ensure your bones remain strong. If you have a further recommendation, be sure to add to our tips by leaving a comment below.

7 Key Benefits of the Flex Belt for Runners

7 Key Benefits of the Flex Belt for RunnersThe FlexBelt is proven to tone, strengthen, and tighten your abdominal muscles in just a matter of weeks. For just 30 minutes per day, you’ll be able to build rock hard abs that use patented technology to stimulate the nerves to make your muscles grow naturally. As a result, the Flex Belt is one of the best tools for runners, who understand the value of having powerful abdominal muscles. Here are 7 key benefits of this powerful muscle-building technology.

1. Natural weight loss

The Flex Belt doesn’t promise to help you lose weight, but nonetheless, athletes who use this technology find that they do lose weight. This is because the EMS technology, or “electrical muscle stimulation,” helps to get your muscles contracting and expanding. Thus, your abs get stronger by themselves, making it easy to exercise. And the easier it is for you to exercise, the easier it is to lose weight. By simply using the Flex Belt for 30 minutes a day, you’ll find the pounds begin to shed themselves.

2. Stronger core muscles

As the Flex Belt targets your abdominal muscles, you’ll naturally begin to build a stronger set of core muscles through using it. For runners, the core muscles through the torso are activated for each run you do. Having a strong core is integral to powerful runs. Your entire body will function better; the lungs can take in air more easily, the legs are supported better, and your arms can move more powerfully, all because of the strength of your core muscles.

3. Fast results

Unlike crunches and pull-ups — which you generally have to do hundreds of in the gym to see results — the Flex Belt just requires 30 minutes a day to deliver quick results. Runners can start to see stronger abs in just a week or two.

4. Easy to use

Nope, you don’t have to go from one pain-inducing machine to another to get a strong set of abs and a toned stomach. All you need to do is strap on the Flex Belt. And what’s great about it is you can use it anywhere, anytime; even if you are busy doing something else.

7 Key Benefits of the Flex Belt for Runners

5. Any level of fitness

Whether you’re a casual exerciser or just a fitness enthusiast in great shape, if you want better abs, this product delivers. It is designed to help anyone — seniors, people with sore backs, or anyone who wants to get more attractive abs. It doesn’t matter what type of shape you’re in or what level of fitness you are at; this belt can be used by anyone.

6. Proven by 100% EMS-based science and FDA approved

The FDA has approved the Flex Belt as a class II medical device, ready to be used by anyone. It has actually been used in Ireland professionally for weight loss clinics, as some users were not able to exercise on their own before getting the belt. But after picking it up, users of the belt have seen huge results — which has made running a lot more easy. Since the belt helps you lose weight around your middle, it’s natural to be able to work out more effectively after using it.

7. Comfortable and effective

The Flex Belt generates contractions around your core that target all your ab muscles in just 30 minutes. Thus, you’ll have gone through an entire vigorous workout — without doing any exercise! The flex belt is comfortable for runners, who can use it on the trail, at home, or anywhere at all. This tool is an effective, powerful addition to your home gym, especially as a runner.

Build Thigh Muscles With the Help of Elliptical


Build Thigh Muscles With the Help of EllipticalMost people want to be able to get ready for a marathon but experience joint problems. An elliptical is a great way to avoid this. It burns the same amount of calories while keeping the strain away from the hips and knee joints. This is especially great for people who are recovering from a foot injury.

Requirements for A Marathon

When one is training for a marathon, sometimes it may lead to a great increase in muscle mass. This is especially the case for thigh muscles. The result is that one may end up with a figure that they may not like so much. The elliptical has a number of advantages, first it stops the excessive muscle build up in the lower body. At the same time, one is able to burn calories since the machine forces one to use both upper and lower body muscles.

The greatest advantage for a marathoner is the cardiac exercise. Being able to keep the heart pumping huge volumes for sustained periods is essential to winning a marathon or making it to the end. The use of elliptical has gone up tremendously in less than two decades. This is proof of the advantages most people derive from this machine. Elliptical are designed primarily for cardiac exercises. Besides that, they help the body burn huge amounts of calories without causing muscle build up. They are thus a great machine for people who want to participate in a marathon while maintaining a trim figure.

Building Thigh Muscles

While elliptical do not cause excessive buildup of thigh muscles, they are great for keeping them toned. The way this works is that they help to stretch out these muscles. When one uses the elliptical, they are able to increase stride tremendously. Having stretched muscles is essential to winning a marathon. The result is that one makes fewer step throughout the race. This means that one is able to conserve more of their energy and have enough left for the final kick at the end. People often shy away from buying their own elliptical due to the high price but a quick search shows there are some good ellipticals under $ 1000 available online.

Build Thigh Muscles With the Help of EllipticalThe machine is also great for building the gluteus Maximus. It helps to keep them activated, these muscles and the thigh muscles are not properly targeted with pure field training. In most cases, they remain underdeveloped. If one does manage to develop them, it comes at a great expense to the joint such as the knees and hips. In order to make maximum gains for the thigh muscles, one needs to make sure they are fully extended. This is as opposed to the closed in type of cycling common with bikes. The more stretched out the legs re, the easier it is to target the thigh muscles.


Generally, elliptical are a great machine for developing thigh muscles and other types of muscles. It activates them without putting too much strain on the joints. It is also a great way to build up strength in the heart muscles. People with a recent joint injury who wish to continue training should consider this machine.

5 Healthy Foods for Runners


5 Healthy Foods for RunnersRunners require a healthy diet plan to stay fit and have enough energy levels. This will help them to overcome the intense demands of practice sessions and real marathons. With so many processed foods in our supermarkets and shops, we can easily get confused and end up with the wrong food choices. These are some of the healthy foods for runners.

1. Sweet Potatoes

Sweet potatoes provide our bodies with vitamin c, iron, potassium, and minerals such as manganese and copper. A 100 – calorie sweet potato, gives the body more than 250% of the daily requirements of vitamin A which is supplied in the form of beta-carotene. Beta-carotene is a powerful anti-oxidant. Manganese and copper are required for optimal muscle functionality which can affect performance levels. Sweet potatoes can be baked or boiled but for best nutrient retention, they should be cooked with a pressure cooker.

2. Whole Grain Pasta

Pasta is a food stuff that is preferred by most runners because it has a high content of carbohydrates that are easily digestible. These digestible carbohydrates are very essential in helping body to rebuild energy and useful during recovery. Whole grains contain a high fiber content, extra vitamin Bs and are very important in the metabolism of energy. They also contain disease fighting compounds called lignans. Pasta can be mixed with vegetables, seafood, lean meat or combined with a light sauce. This is a good whole meal perfect for every runner.

3. Chicken

Protein requirements for runners are about 50% more than non-runners. This high protein content is required for muscle rebuilding and recovery after those intense practice sessions. A quarter chicken can provide a runner with more than half of their daily protein requirements. Chicken also contains selenium which is a rare element but very useful in protecting the muscles from damage brought by free-radical. Runners are people who do not have much time for cooking. With a pressure cooker, you will only take 10 minutes to prepare your favorite chicken meal.

4. Salmon

When it comes to a diet of fish, salmon is the ultimate king. Salmon provides a runners body with a high quality protein. On top of that, it is one of the best sources of omega 3 fats. Omega 3 fats are important in balancing the body’s response to inflammation. Inflammation response is a body condition which leads to asthma when disturbed.. According to the American journal of health, people with exercise induced asthma improved in three weeks after eating a salmon diet.. Salmon can be baked or grilled, but again it is advisable to use a pressure cooker to enjoy all the benefits associated with it. Salmon should not be cooked for more than 10 minutes which makes it ideal to use a pressure cooker.5 Healthy Foods for Runners

5. Eggs

A single egg gives the body 10% of the daily protein needs. Other than the human breast milk, the other source of complete food protein is an egg. Eggs contain all the important amino acids that are required to for muscle fuel and recovery during exercises. One egg also gives the body 30% of the require vitamin K which is important for healthy bones. Eggs can be scrambled or boiled.


The schedule of a runner is very demanding. With a poor selection of food choices, you can fail to realize any gains as a result of under-performance and fatigue. To hit peak levels, the foods listed above will help you. For better nutrient retention, use a pressure cooker.

10 Things to Know About Women Running Shoes


10 Things to Know About Women Running ShoesWhen choosing a running shoe, you should always go for the one that fits your foot perfectly. Buying a smaller size or bigger size may lead to foot injuries. Shoes made for running are different from our normal work shoes. When it comes to women’s shoes, there are certain design features that you need to know.

The Upper

These are the materials that cover up the sides and top of the shoes. The upper is normally made from tough material but light to ensure stability throughout running. Some shoes are also designed with an inter-woven mesh to minimize the effects of wear and tear.


These are materials that are welded or sewn to the upper. The overlays are meant to provide stability and structure to the running shoe.

Heel Counter

This is a firm cup-shaped piece of plastic which is inserted in between soft materials at the back of the shoe. This piece is included in the women’s running shoes to provide stability and to keep the foot straight when each step is made. The heel counter also determines the posture adopted while running.


10 Things to Know About Women Running ShoesThe midsole holds the shoe cushioning. This is the part that is between the foot and the outsole of the shoe. For perfect softness and cushioning, the material of the midsole is mainly foam. The main function of the midsole in women’s running shoe is to provide the underfoot with protection. In women’s running shoes, the midsole are thick since ladies have a higher foot arch.


This is a thin piece of material that is inserted inside the shoe. Insoles come in different materials and thickness depending on the arch support required by the runner. Most insoles for runners are treated with anti-stink substances.


The sidewall is the part of the shoe that surrounds the arch and the side of the foot. Running shoes generally offer more sidewall protection to counter any issues that might occur along the way.


10 Things to Know About Women Running ShoesThis is the opening on top where the foot enters the shoe. Running shoes are padded with soft material to ensure cushioning and comfort during races.


This is soft foam material inserted in women’s running shoes in the heel and around the midsole to provide stability during running. Cushioning also protects the runner from heel pain and other conditions such as plantar fasciitis.

Toe Bumper

This is a small piece of rubber that is inserted on the shoe front to protect the toes when the foot hits against something hard. The toe bumper also keeps the front part of the shoe firmly fastened against the outsole to prevent the sole from peeling off.


This outsole is the underside part of the shoe that makes contact with the ground when running. The outsole is made from different types of rubber. Grooves are also created in the outsole to ensure a firm grip on the ground and avoid slipping.


A good running shoe comes with the right materials to give you comfort and stability when you are running. There are different varieties of women’s running shoes out there designed with the genetics of women in mind.

Why Should a Racer Wear the Best Running Shoes for Plantar Fasciitis?


Why Should a Racer Wear the Best Running Shoes for Plantar FasciitisPlantar Fasciitis is one of the most common ailments facing racers. It is the result of undue and sudden stress on the plantar fascia. This is a group of tendons, which extend from the base of the toes to the heel. Although it rubber bands, the protein it is made of is in fact quite rigid. In most cases, stressed plantar fascia usually rips apart or gets seriously inflamed. However, this condition can be avoided with simple things such as the choice of running shoes.

Symptoms of Plantar Fasciitis

The most common one is a sudden stabbing pain in the foot. Another indication is the awkward hobble in the morning due to the tissue contracting in an attempt to heal. This pain tends to occur after on remains sited for a while. However, it tends to disappear when one begins running.

Common Treatment Methods

It is important for an athlete to begin treatment as soon as they feel pain in the foot. Ignoring the pain will only cause further damage to the connective tissue. If left untreated, it could lead to scarification, which can make running a challenge. In addition, one needs to conduct regular exercises to keep these tendons fit. This can be achieved through a series of stretching exercises.

How a Running Shoe Helps?

When one is at rest, the tendons in the foot are designed to absorb shock from the ground to keep the other organs such as knees and hip from feeling the shock. However, this is not usually the case with flat-footed people. The tendons are too overstretched and do not effectively absorb shock.

During running, the feet are made to support about three times the normal weight they would support. In addition, they have to be able to provide this service for extended periods. As a result, one needs to find a good shoe that can absorb shock and assist the feet in their function. If the feet are left on their own, they will eventually be unable to perform this function effectively.Why Should a Racer Wear the Best Running Shoes for Plantar Fasciitis

The most common technology used in improving the performance of these foot tendons is a hard foam injected into the soles of the shoes. It is also important to note that most running shoes have special trending to ensure one is running without wobbling haphazardly. The shaky motion during running only serves to increase pressure on the plantar fascia. This can do some irreparable damage if not remedied. One should ensure they never use one running shoes for too long. Overuse can cause the shoes’ protective properties to fade. As a result, one may end up doing more damage to their feet than any perceived benefits.


In conclusion, the best running shoes for plantar fasciitis should only bend from the front. The back of the shoe should be as rigid as possible. It is also important to note that a shoe without arch support could permanently damage the plantar fascia. One should never underestimate the important of a good shoe for the health of their feet.

3 Good Reasons for Runners to Build an Outdoor Shower

3 Good Reasons for Runners to Build an Outdoor ShowerThe first thing that you want to focus on when building an outdoor shower is to have high quality material to work with. If you want to enjoy your shower the shower head needs to be of high quality.  If you have found a place to install the outdoor shower the next step is to gather material and start building.

It has been said many times that exercise is the best treatment. This is true and is backed up by solid scientific data. In fact, a good run of about thirty minutes every day has more health benefits than any medicine a doctor can give. It has been shown that a good run is important in improving one’s physical and emotional state. It has also been linked to longevity.

The first step in becoming good at it is to have the right equipment. This means the right clothes and shoes. Shoes are particularly important for a good run. Otherwise, one might end up damaging their feet. This could lead to unnecessary complications.

For beginners, it is essential they begin slowly and build up their speed over time. The body adapts slowly, especially for people above forty years. Thus, one should take their time to let the body adjust naturally. It is also essential to go for regular check-ups, especially for those above forty years.

One should make sure they protect their skin. A good sunscreen with an SPF of at least 30 should be used. It is also essential to choose a route carefully. Generally, avoid areas that may be deemed unsafe. Thus, the route to be used should be planned for. Another point to consider is traffic; generally, one should use a route with little traffic. A park would be one of the best places to run. If it is not possible, one should choose their running periods to be during hours of low traffic. Too much traffic will mean that one inhales exhaust fumes from vehicles.

Major Benefits of Running

3 Good Reasons for Runners to Build an Outdoor ShowerOne of the best advantages of running is that it makes one a better partner. Doctors have shown that people who run often also tend to have a higher sex drive. As a result, if one’s relationship appears to be suffering, exercising is a great way to change one’s fortunes. The running has also been associated with improved fertility in men. It has been proven that running is one of the easiest ways to increase sperm count.

Another well-documented health documented is happiness. There is actually scientific evidence to support this claim. When is in low moods, the body produces a substance known as kynurenine. This substance is commonly associated with depression if left to accumulate. Exercising, such as running helps to purge the

body of this substance. The result is that one leads a happier life. Running also activates the release of serotonin. The substance is normally associated with an upbeat mood and better brain function.

Why Build a Shower Outdoor?

#1 One reason is that a shower is one of the best ways to cool down after a long run. In the summer, an outdoor shower can work wonders. One does not have to rush back into the house after a run. The outdoors shower works well in helping one to cool down. It can especially great if it is located some distance from the house.

#2 Another reason is that it helps keep the dirt out of the house. Running can be at times messy. In addition, the kids playing outside can get a bit too dirty. This is a convenient way of avoiding bringing dirt into the house.

#3 The third reason is that an outside shower can also be a convenient way to clean the pet. One will find that pets enjoy taking a bath outside and are less stressful. In most cases, pets will see the outside shower as a way to cool down especially in the summer heat. Thus they will be more cooperative in the entire exercise.

Best Types of Shower Heads

3 Good Reasons for Runners to Build an Outdoor ShowerThe best types of showerheads to use in outdoor showers are those made of stainless steel or other types of metal. One excellent shower head that has been placed high on the Top 10 shower head lists in the last few years is the Hansgrohe 27474001 with the innovative AirPower technology that gives you a powerfull massage while you shower.

The physics behind this is very simple. An outdoor showerhead is exposed to UV light. If one were to use showerheads with plastics, they would have to replace them on a regular basis. UV light from the sun can be very unforgiving on plastic items. Sometimes the water pressure in outdoor showers is low so think about buying a high pressure shower head for low water pressure so you don’t run into a low water pressure problem with your shower. Emphasis should be placed on functionality rather than finishing.

Any coating on the showerhead will erode in a short while due to exposure to the elements anyway. Make sure that the equipment used in outdoor showerheads is sturdy.

Tankless Water Heater for Shower

Purchasing a small portable tankless water heater could be an option if you plan to have your outdoor shower away from your house. If you plan to have your shower next to your house you can setup a whole house tankless water heater to deal with the extra shower.


There are many benefits of an outdoor showerhead. If one likes running, it would be a great way to avoid bringing all that dirt into the house after a sweaty running session.

The Importance of Sleep Before a Marathon

The importance of sleep before a marathon

The Importance of Sleep Before a MarathonRunners or simply athletes need to have ample sleep a night before the race. Experts say that running sleep deprived is equivalent to driving while drunk or intoxicated. According to national sleep foundation, sleep is as essential as diet and exercise as far as running is concerned. Inadequate sleep can bring about fatigue, illness and injury as well as depression and concentration problems. As a runner, you need adequate sleep as well as comfortable sleep that will make you body relax and prepare for the race.

Note that sleeping is not all about having a lot of hours in bed but also, comfortable sleep that will relax the body. Enough and comfortable sleep stimulates muscle growth, repair muscles, burn calories and build the bones. By so doing, your body gets the stamina to run again and again. When the body muscles are not repaired, there are higher chances of the athlete enduring injuries during the race.

Studies show that an average of 7.5 hours a night is adequate for any athlete. However, some individual can do much better with even less sleeping hours. Further studies show that athlete who sleeps much longer and enjoys quality sleep performs much better than others. Studies show that sleep deprivation has an effect on the metabolism. The ability of the body to metabolize glucose is reduced. This means that the body will not have enough energy to fuel the muscles during that endurance exercise.

How to improve your sleep?

The Importance of Sleep Before a MarathonAs mentioned earlier, a runner needs ample and quality sleep a night before the race. However, some runners struggle to get that quality sleep. Here are some few tips to help you improve the quality of your sleep so as to run at your best.

1. Have a regular sleeping hour. Ensure that you have fixed sleeping hour. Maintain a schedule when it comes to going to bed. For instance, you decide that you will be getting into the bed every day starting at 10.00 PM. Also, make the waking hour a fixed hours. That is, always wake up at 7 am or 6 am.

2. Correcting beddings: as stated earlier, it is not the number of hours you spend that matters a lot, but the quality of sleep you get from that bed. Therefore, you need to a good bed and a mattress such as a memory foam mattress or latex that keep your body in the right sleeping position and limits movements while you sleep, you can read memory foam mattress reviews over the web. In fact, the type of the mattress that you use can influence the quality of sleep you have. with some mattress, you may wake up feeling fatigued. You, therefore, need a mattress that will relax the body properly. Memory foam mattress is a good example.

3. Ensure that your bedroom is quiet, dark and cool. You will sleep faster and without disturbance.

4. Limit the amount of alcohol and caffeine in case you use them. The dual are linked to decreased sleep quality.

5. An hour before sleeping, turn off your TV, smartphone, laptop and such. This helps to increase the quality of sleep.

After poor night of sleep, it is more likely that you will be unmotivated and you will end up performing poorly. Success begins with the mind. A sober mind and a relaxed body will perform much better than a fatigued one.

Kayaking Health Benefits

Kayaking is a great way to bond with friends while enjoying the great outdoors. It is a fun activity that will certainly appeal to those looking for a bit of adventure without having to resort to extreme sports. But apart from the fun and the adventure that goes with kayaking, this water sport also comes with a whole range of health benefits. Some of the health benefits of kayaking are listed below:

1. It is great for losing weight

Kayaking Health BenefitsThe amount of calories you will burn while kayaking will greatly depend on the trail and on how fast your are paddling, but just think about this: an hour of paddling at 5 meters per hour can help you burn up to 400 calories. Say, you go on a three-hour trail, that is easily 1,200 calories – and the calories burned further increases the harder the trail is.

2. It is a great upper body workout

Even if you do not want to lose weight, you will still benefit from kayaking in terms of developing body strength. Kayaking, in particular, really works out the upper body. The simple act of paddling works all the muscles in your upper body – from your biceps and triceps to your shoulder and back muscles. And you do not even have to be going hard! A leisurely pace of about three meters per hour will amount to 1,500 paddling reps. It might not be high-impact, especially if you are still a beginner, but the workout can really build up your strength.

3. It strengthens your core

According to the editors over at Kayakroom.com one of the main benefits of Kayaking is that has a very positive effect on a person ability to gain core strength and gain extra balancing ability. That is the first thing you need to learn, otherwise you will end up just swimming most of the time. Since you have to carefully balance yourself on the kayak, particularly in tricky trails, you will inevitably work out your core. Also, turning and moving the kayak requires a lot of core action, so you will really get a good core workout even if you are taking a fairly easy trail.

4. It is a good source of Vitamin D

Vitamin D is an often neglected vitamin, especially with most people tending to be holed up at home or in their offices. Since going kayaking entails being out in the sun for hours on end, expect to get a good dosage of Vitamin D. Just make sure to always put sunscreen to protect your skin and to prevent sunburn.

5. It improves your cardiovascular health

Kayaking Health BenefitsYou might not be a very athletic person, but there are still merits to going kayaking, especially in terms of your cardiovascular health. Kayaking pumps up your heart and gets it to work more efficiently. And since kayaking is still relatively low-impact, it does not work your heart too hard – just enough to keep you in top shape.

6. It effectively reduces stress

Nature, especially water, has calming properties. This is why a lot of people like winding down at the beach. The scenery coupled with the peace and quiet (especially if you are kayaking alone or at least with only a few people) can certainly help you in finding your center and refocusing your energy.

7. It is good for your mental health

Since kayaking is pretty low-impact, especially for beginners who are still easing into the activity at safer trails, it is a great aerobic activity. According to studies, aerobic exercises help in the brain’s release of mood-improving hormones and chemicals. This activity forces you to sit still and breathe slowly and steadily, thereby allowing you to calm down.

8. It improves your interpersonal skills

The good thing about kayaking is that you get to meet a lot of people – be they instructors, fellow first-timers, or more experienced kayakers. For beginners, it is highly recommended to kayak with a buddy. The necessity of constant interactions like the aforementioned will require you to hone your people skills, but without dragging you out of your comfort zone.

See? There really is more to kayaking than just rapids and adventure! Kayaking will help you enjoy yourself while at the same time help you in squeezing in that workout you might have been putting off for too long already.