Beginner's Touching Toes. The World's Healthiest Foods. 100 foods that can serve as the basis of your Healthiest Way of Eating.
Links to the articles about these foods can be found below. In addition to questions about our foods, we often get asked about beverages and sweeteners. In the beverage category, water and green tea have been especially popular topics, and in the sweetener category, so have blackstrap molasses, honey and maple syrup. Of course, there are many other nutritious foods other than those that we have included on our list that we feel are wonderful, health-promoting foods; if there are other whole foods - such as fruits, vegetables, nuts/seeds, whole grains, etc - that you like, by all means enjoy them. Just because a food is not on our list doesn't mean that we don't think that it can be included in a diet geared towards the Healthiest Way of Eating as long as it is a whole, natural, nutrient-rich food. FAQs about the World's Healthiest Foods Criteria for The World's Healthiest Foods 1.
Yoga Stretches to Prevent Running Injuries. After a long run or race, your legs, back, and shoulders feel sore, achy, and tight.
Practicing a few simple restorative yoga poses can help you regain range of motion, reduce swelling in your legs, and improve circulation to speed your recovery. Do this sequence using pillows to lend support and to give your body something tangible to fall into to help you unwind. You don't have to rush into this routine—you may wait until you're showered and fed or before bed. Hold each position for at least five—and up to 15—minutes. Focus on relaxing your entire body and taking slow, full breaths. 1 SQUATWith feet wider than hip-width, lower into a squat with pillows for support. 2 CHILD'S POSEFold forward over wide knees with pillows under your belly. 3 PRONE TWISTStack your knees and lower your abdomen to the pillows. 4 BACK-BENDCreate a wedge with three or four pillows and recline over it with arms stretched wide. 5 SIDE BENDLie sideways over pillows, keeping hips and shoulders on the ground.
The 6 Best Exercises for New Runners. Download these exercises:Printer-Friendly Version | Mobile Phone Version The most important exercise you can do as a new runner is, of course, running.
But your risk of injury will go down–and your enjoyment of running will go up–if you take a few minutes a day to stretch and strengthen key parts of your body. Here are simple exercises that will help you run more smoothly and efficiently. 1. Calf Stretch Goal: Increase the flexibility of your calf muscles and Achilles tendon.
Why: Running takes your lower legs through a fuller range of motion than most other activities. How: Sit with your legs in front of you, straight but relaxed. When: Like most non-dynamic stretches, this is best done after your run. 5 Core Exercises That Increase Stability and Running Efficiency. My college coach said the best thing you can do to become a better runner is to run, and this is true.
That being said, the development of core strength is an important way to improve running biomechanics and correct imbalances that can lead to injury. As a coach at the Reebok ZAP Fitness Center, I tell our athletes they need to complete core exercises that benefit their running. More: How Runners Benefit From Sport-Specific Strength Training You, too, need to do exercises that have a direct impact on your running performance.
Make sure you're performing the exercises in a way that is consistent with the way your muscles work while you are running; in order to do this effectively, you need to know a bit about how your muscles fire while running. Core-Strengthening Exercises. 4 Moves to Beat Running Soreness. Runner's Knee Stretches. C Tolle Run - Episode 7 - Chi Running. How Yoga Can Make You a Better Runner. Stretching and Flexibility - How to Stretch. Checklist for Running Overuse Injuries. Runners often wind up with injuries without any obvious traumatic event to cause an injury.
Most of these are the result of a wide variety of factors that over time lead to chronic problems. These are often termed overuse injuries. Following is a checklist of the most common causes of running injuries and possible treatment options. Too Much, Too Soon Increasing running mileage or time too quickly is the leading cause of running injuries in recreational runners.
Running Route or Surface Hard surfaces increase the amount of stress on the muscles and joints and increases risk of chronic tissue trauma. Footwear Shoes are the most important piece of equipment for runners. Body Weight The heavier the runner, the more stress on the load-bearing tissues of the lower body. Iliotibial IT Band - Iliotibial IT Band Standing Stretch for Flexibility. The iliotibial (IT) band is a tough group of fibers that run along the outside of the thigh.
It begins at the hip and extends to the outer side of the shin bone (tibia) just below the knee joint. The IT band acts primarily as a stabilizer during running and may become irritated from overuse.