Recovery Tips For New Runners
If you've recently taken up running, you may be feeling a little frustrated with the progress you're making. Your muscles are probably sore every morning after your run and you might be feeling exhausted post-run. Here are some useful tips to prevent aches and help you get the most out of your run. Recovery before you start There are many things you can do to ensure your muscles are being looked after even before you begin your run. Having the right sneakers, protective insoles, and compression clothing will help prevent injury and give you maximum comfort. Your body is put under a lot of stress when running, especially if it's on a hard surface like a road or pavement. NOENE insoles integrate advanced shock-absorption technology to absorb the harmful vibrations generated when your foot hits the ground. This means reduced muscle aches, injury prevention and better performance. Eating the right food after your run It's important to get the proper nutrition after a run as well as rehydration. Make sure to eat within an hour of finishing your run in order to enable your muscles to build and heal quicker. Your body needs fuel and eating the right type of food can also help. We recommend a snack with both carbohydrates and protein, and around 300 calories. This will ensure your muscles are getting the right energy. Cool down and stretch right After your run, don't skip cooling down! You're already exhausted but pushing through it will make sure your blood flows properly to your heat and lungs, and will prevent you from becoming dizzy and will stop your muscles from spasming. Then allocate 10-15 minutes on stretching major muscle groups. Rest well Your body needs rest as much as it needs regular exercise. Resting, and especially quality sleep, will give your muscles chance to repair - especially the night after a long run. If you're not sleeping properly, don't expect your best performance.
5 ways to prevent running injuries
An injury is a runner's worst nightmare. Well actually, it's anyone's worst nightmare but for those of us who work out or train regularly an injury means a major setback in our routine. Running injuries are more common in amateur athletes than professional athletes, but anyone running, jogging or even walking should be taking measures to protect themselves from injury. So, how can you prevent injury when running, jogging or walking? -Comfortable and supportive running shoes. Let's start with the basics. Before you even get close to running it's important to choose sneakers that are right for your weight, shape of foot and that will protect you according to the terrain and exercise you do. -Protective insoles. Good sneakers alone aren't enough. It's essential to invest in quality insoles like NOENE to absorb the vibrations generated when your foot hits the ground. This will protect your joints from injury and from pain. -Warm up before any exercise. Now you're well equipped it's important to prepare for your run/exercise. Warming up prepares your muscles and joints, contributes towards better performance and goes a long way in preventing injury. -Stretching after exercise. Likewise, stretching your muscles out after your run is crucial otherwise you risk waking up the next day with terrible pain, or worse, suffering from injury. -Do strength training. It might sound strange but training with weights will help increase muscle power, strengthen your ligaments and ultimately protect against injury. Strength training will reduce muscle fatigue and increase your strength too.
Why you should wear insoles when walking, running and exercising
Many people mistakenly overlook the necessity of wearing shoe insoles, thinking that the actual shoe is adequate to provide protection. While choosing good shoes or sneakers is an important factor, that alone isn't enough to prevent injury. A good pair of insoles is essential to provide your feet, legs, hips and back with projection and comfort. Let's take a look at why. Prevention of injury and muscle fatigue One of the main reasons to consider purchasing insoles is to protect yourself from injury. Whether you walk regularly, go for runs or take part in sport, your feet are striking the ground and the vertical force can reach up to 2.5 times your body weight! The vibrations from these impacts are transmitted from our ankles right up to the base of our skull, affecting our joints, tendons and muscles. This is a huge strain on your feet and the rest of your body, and is one of the main causes for injury and muscle fatigue complaints. Statistics actually show that 60% of injuries relating to feet, knees, hips and back are a result of improper foot support. NOENE® insoles are made from a unique material which is highly effective at absorbing and dissipating the harmful vibrations generated when our foot strikes the ground, therefore protecting your body and preventing injury and muscle fatigue.