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.