How to Avoid the Pain of Exercise

exercise-painA little discomfort during or after exercise can lead to big health benefits, but there’s absolutely no reason to endure pain. Muscle cramps, side stitches, blisters, and chaffing are four pain points that can make running a chore.

Who knows more about avoiding pain than marathon runners? I drilled the 10 Mile Wednesday team for tips to avoid pain. Here are their top five:

  1. Take care of your feet: Pedicures, two layers of socks (a thin soft base layer under your running sock), and running shoes that fit right and don’t have too many miles on them (300 miles tops) can keep your feet fit.
  2. Take care of your skin: Before you leave the house apply sunblock, and put Aqua Lube (or other water-based personal lubricant) on your hot spots before they get hot.
  3. Don’t get caught dehydrated: Puffy hands and side-stitches can be a sign of dehydration. Sip water before, during, and after a workout. Drinking water all at once and sugary drinks can also cause cramping.
  4. Warm up or start slowly. And be consistent. Work out every week at your own pace and build up over time. No weekend warriors!
  5. Stay relaxed and love what you do. There’s no pain like enduring an exercise or sport you hate. Choose a location and activity that will interest you over time.

How do you avoid exercise-related pain? Let us know in the comments below.

Shelly Bowen is a professional writer and Web content strategist based in California. She enjoys hiking, dirt biking, kayaking, and running in sand.

The Other Benefits of Exercise

happy-peopleRunning, walking, jogging — whichever is your favorite move, there’s something about the rhythm, repetition, and outdoor air that provides a wealth of benefits, not just for your physical self, but for your whole self — inside and out.

I asked DayFit members what the personal benefits are of keeping it up, and the results are more than moving.

“Running is my daily escape from reality. While I’m running, there’s nothing on my mind and the only thing I hear is the sound of my breathing.”  ~Super G.

“Walking helps free up my mind to explore creative solutions to problems.” ~Mich

“It keeps my cardio up so I can do other things I enjoy, such as swimming, salsa dancing, and riding my bike.” ~Anna Marie

“Running helps me think clearly on days when everything seems impossible. This clear thinking makes me more focused and productive at work.” ~Mo

“It makes me feel good overall. And it lets me stray from my healthy diet from time to time.” ~Alick

What are the benefits of running or walking to you? Let us know in the comments below.

Shelly Bowen is a professional writer and Web content strategist based in California. She enjoys hiking, dirt biking, kayaking, and running in sand.

Secret (Sticky) Formula to Exercise Endurance

triathlonEndurance athletes are an inspiration. They run, swim, and bike without fading as quickly as the rest of us. What stops us in our tracks? Cramps, hunger, boredom and overheating. Those athletes must have a secret we don’t know.

I asked eight marathon runners for their personal advice for endurance. Here they are:

  • How to avoid cramping: Fuel up one hour before a workout, and eat a banana and drink some coffee and water.
  • How to avoid hunger fatigue: Eat 1) peanut butter on toast, 2) scrambled eggs on toast, 3) oatmeal, or 4) a protein bar before working out.
  • How to stay cool, fresh and energetic: Work out in the morning or evening, when it’s cool and ozone layers are lowest. Sip water before, during, and after your workout.
  • How to keep going: This one is one part psychological and one part physiological. If you’re outside, stay off busy roads. Explore neighborhoods, parks, trails, and beaches. This keeps your mind interested while you’re avoiding automobile pollution.

Do you have additional tips for athletic endurance? Let us know in the comments below.

Shelly Bowen is a professional writer and Web content strategist based in California. She enjoys hiking, dirt biking, kayaking, and running in sand.

Post-Workout Chocolate Shake Recipe

shakeSome pre-workout prep for your post-workout beverage can give your fitness a delicious edge.

According to recent studies, milk might be just as effective at helping your muscles as sports drinks. Chocolate milk? Even better. The beverage provides the protein, carbohydrates, minerals, and fluids exercisers need most after a workout. Add whey protein for even bigger muscle benefits.

Post-Workout Chocolate Shake

1/2 cup lowfat milk
2 tablespoons nonfat vanilla yogurt
2 scoops (31 grams) of whey protein (chocolate or vanilla)
add teaspoon of dark chocolate coco powder (if you’re using vanilla whey protein)
8-10 ice cubes or to taste

Blend until smooth. Keep in a Thermos or cooler until after your workout. Drink within 10 minutes of the end of your workout for best results.

Source 1, 2.

Shelly Bowen is a professional writer and Web content strategist based in California. She enjoys hiking, dirt biking, kayaking, and running on the beach.

Recipe: Golden Apple Oatmeal

By admin  
Filed under Featured, Nutrition

apple-girlBefore a long run — or simply a long day — have some oatmeal to keep your energy levels up. With six grams of fiber to fill you up and 4 grams of protein, it should be a staple in your kitchen.

Breakfast Ingredients:
1 golden delicious apple, diced
1/3 cup apple juice
1/3 cup water
Dash of cinnamon
Dash of nutmeg
1/3 cup rolled oats, uncooked

Dice up the apples and combine all ingredients except the oats in a pot; bring water to a boil. Stir in rolled oats and cook for one minute. If you use multigrain oat cereal, you’ll get a chewier texture and will need to cook a little longer. Cover and let stand several minutes before serving.

How Much Should You Work Out?

By admin  
Filed under Featured, Workouts

After Workout

All of your favorite activities count toward being more physically fit:

  • low impact aerobics
  • walking and talking with friends
  • mowing the lawn
  • running on Wednesday mornings
  • swimming
  • playing catch with your kids

“Being active for 30-60 minutes on most days can help you build strength and fitness, relax and reduce stress, gain more energy, and improve your sleep,” says the US Department of Health and Human Services.

“These benefits all add up to decreasing your risk of heart disease and other conditions, such as colon cancer, diabetes, osteoporosis, and high blood pressure.” All for doing your favorite things!