running Archives - yourdailysportfix.com yourdailysportfix.com Sun, 21 Apr 2024 11:13:24 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png running Archives - yourdailysportfix.com 32 32 How to Make Your Running Shoes Last Longer https://yourdailysportfix.com/how-to-make-your-running-shoes-last-longer-2/ Tue, 23 Apr 2024 08:12:00 +0000 https://yourdailysportfix.com/?p=24403 Gym memberships are expensive, home equipment ain’t cheap, but at least running is one affordable way to exercise, right? While generally speaking, running is indeed free, it’s essential to wear proper shoes to prevent injuries, and supportive, well-made sneakers can come in at up to $150 a pop. Over time, the cost of running shoes […]

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]]> Gym memberships are expensive, home equipment ain’t cheap, but at least running is one affordable way to exercise, right? While generally speaking, running is indeed free, it’s essential to wear proper shoes to prevent injuries, and supportive, well-made sneakers can come in at up to $150 a pop. Over time, the cost of running shoes can seriously add up, and while it’s not recommended to settle for cheap alternatives, there are certain ways you can prolong the life of your shoes to save money while keeping your feet protected. 

Rotate Between Pairs

While this method may cost you more money upfront, alternating between two or more pairs of running shoes can make a significant difference in how long each pair lasts. The force placed on the insoles as your feet hit the pavement can cause them to get squashed down, and rotating between pairs gives the foam time to decompress. It’s also important to wear breathable, moisture-wicking socks to keep your feet dry, as the moisture from sweat can also cause shoe materials to break down.

Hand Wash

Washing machines use agitation and hot water to remove dirt and odors from clothing, but when it comes to shoes, they can weaken the glue bonds and damage the material. Smelly as your shoes may be, avoid the temptation to toss them in the washing machine and opt to clean them by hand instead. Gently scrub off any dirt with a soft brush or damp rag and remove the insoles to air them out separately.

Consider the Terrain

Abrasive surfaces like concrete, asphalt, and uneven trails provide little shock absorption and can put stress on the outsoles of your shoes, potentially causing them to wear out faster. To keep your shoes in tip top shape, limit your runs on these surfaces and stick with synthetic rubber tracks, treadmills, or even grass.

The post How to Make Your Running Shoes Last Longer appeared first on yourdailysportfix.com.

]]> All You Need to Know About Running in Winter https://yourdailysportfix.com/all-you-need-to-know-about-running-in-winter/ Mon, 20 Nov 2023 16:05:00 +0000 https://yourdailysportfix.com/?p=24306 It’s getting cold outside, and as if the weather weren’t uncomfortable enough, it can also be a barrier for runners who like to exercise outside. Sharp winds and low temperatures make breathing difficult and increase the likelihood of various injuries, but that doesn’t mean you need to wait until spring to hit the track again. […]

The post All You Need to Know About Running in Winter appeared first on yourdailysportfix.com.

]]> It’s getting cold outside, and as if the weather weren’t uncomfortable enough, it can also be a barrier for runners who like to exercise outside. Sharp winds and low temperatures make breathing difficult and increase the likelihood of various injuries, but that doesn’t mean you need to wait until spring to hit the track again. If you’re a runner looking to keep up your routine throughout winter, read on for some tips on how to do so safely. 

Wear Layers

Staying warm without overheating can be a bit of a balancing act while running in winter, but it doesn’t have to be so complicated. Our best tip is to dress in layers, starting with a moisture-wicking base layer to keep sweat away from your skin. Add a fleece pullover or cozy sweatshirt for warmth, and top it all off with a windproof, water-resistant outer layer. You’ll be able to adjust your clothing as your body temperature fluctuates throughout your run.

Extremities Matter

Cold exposure causes blood vessels to constrict and reduces circulation, which is not only uncomfortable but can actually put your extremities at risk. Protect your head, hands, and feet with accessories made of warm, breathable materials designed to wick away moisture.

Prevent Injuries

Before running in the cold, it’s essential to warm up thoroughly in order to prevent injuries. Begin with a few minutes of dynamic movement to get your heart pumping, then move on to some stretches to promote flexibility. Once you head out, be mindful of the terrain—shorten your strides to maintain balance on slippery surfaces, adjusting your pace as you go.

The post All You Need to Know About Running in Winter appeared first on yourdailysportfix.com.

]]> 4 Gym Classes to Try if You Live in New York City https://yourdailysportfix.com/4-gym-classes-to-try-if-you-live-in-new-york-city/ Mon, 20 Nov 2023 08:58:00 +0000 https://yourdailysportfix.com/?p=24305 If you’re looking for a new fitness routine and are a fan of classes, then it might be time to start trying out some of the best fitness classes that New York City has to offer. Lucky for you, we’ve tested many of them and got you covered with some honest reviews of some of […]

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]]> If you’re looking for a new fitness routine and are a fan of classes, then it might be time to start trying out some of the best fitness classes that New York City has to offer. Lucky for you, we’ve tested many of them and got you covered with some honest reviews of some of NYC’s popular gym classes.

Soul Cycle

Soul Cycle is a great choice if you’re looking to do spin in a fun, supportive, and non-competitive environment. They often have fun-themed rides, which is great for fans of pop sensations like Taylor Swift. The trainers are really high energy and motivational. It is not the most budget-friendly option, however; so if you’re looking for a less expensive option, Cyclebar is also great.

Barry’s

Barry’s is excellent if you’re looking to torch calories and be challenged. It’s a tough workout combining speed intervals on the treadmill followed by weight sessions. This is also on the costlier side, so if you’re looking for a more affordable option, Orange Theory is an option.

Rumble Boxing

Rumble is excellent for core and cardio movements in a high-energy workout environment. The class combines boxing sessions with weight training for the ultimate HIIT and sweat session. 

Mile High Run Club

This boutique gym has a few studios across NYC and offers speed and interval treadmill training and is taught by expert running coaches. This is an excellent option for those training for a race, or just looking to add some cardio to their routines.

The post 4 Gym Classes to Try if You Live in New York City appeared first on yourdailysportfix.com.

]]> Looking to Burn More Calories? Skip the Long Run and Jump Into Intervals https://yourdailysportfix.com/looking-to-burn-more-calories-skip-the-long-run-and-jump-into-intervals/ Wed, 08 Nov 2023 16:12:00 +0000 https://yourdailysportfix.com/?p=24232 If you’re looking to burn more calories, but still enjoy the “the runners high,” switch your next steady cardio run with an interval run to torch more calories. Not only do interval runs burn more calories, but they keep things interesting. Keep reading to find out more about the benefits of interval runs. Improved Speed […]

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]]> If you’re looking to burn more calories, but still enjoy the “the runners high,” switch your next steady cardio run with an interval run to torch more calories. Not only do interval runs burn more calories, but they keep things interesting. Keep reading to find out more about the benefits of interval runs.

Improved Speed

Interval runs are excellent to incorporate into a workout or running routine as they improve speed, pace, and endurance. Incorporating at least one speed run a week into your running routine will also burn more calories, and improve your overall running performance.

More Interesting

Shaking up your routine every now and then keeps things interesting! Try interval training sessions on the track or on the treadmill, and focus on working your way up to speeds you would not ordinarily take on in a long, easy-effort run. This is an excellent way to really challenge yourself and take your fitness journey to new heights!

Quicker

Interval runs feel much quicker because you literally take them a minute at a time. Try running a minute at a difficult pace, and rest for another minute on your next interval training session. Taking it a minute at a time makes the workout seem a lot more doable than you would otherwise feel if you had a four-mile run ahead of you.

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]]> Training For Your First Marathon? Here’s Three Exercises to Improve Your Performance https://yourdailysportfix.com/training-for-your-first-marathon-heres-three-exercises-to-improve-your-performance/ Thu, 05 Oct 2023 08:40:00 +0000 https://yourdailysportfix.com/?p=23980 Everyone knows that running 26.2 miles is extremely daunting, especially if it is your first time. Believe it or not, though, it’s not impossible! Keep reading for a list of exercises to try to make the experience more digestible, improve your running performance, and prevent injuries. Side Planks Strengthening your core is essential in running, […]

The post Training For Your First Marathon? Here’s Three Exercises to Improve Your Performance appeared first on yourdailysportfix.com.

]]> Everyone knows that running 26.2 miles is extremely daunting, especially if it is your first time. Believe it or not, though, it’s not impossible! Keep reading for a list of exercises to try to make the experience more digestible, improve your running performance, and prevent injuries.

Side Planks

Strengthening your core is essential in running, as it promotes improved posture and stability while you run. Side planks, in particular, are better than regular planks as they improve lateral stability while running. Core exercises like side planks prevent things like hip drops when you’re running, which is imperative for preventing injury.

Backward Lunges

Any glute and hamstring-building exercises are great for enhancing your running performance by mobilizing all of your muscles and improving your running form. Glute and hamstring exercises in particular will prevent you from over-dependence on your quads which can easily prevent Runner’s Knee or lower back pain. Backward Lunges are especially great, because they will take pressure off your knees.

Burpees

We know burpees are rough but they work almost every muscle group in your body! Imagine that! Try a set of burpees after a set of strength training or after your backward lunges. The explosive movement right after a strength session is great for neuromuscular coordination which will improve your overall movement efficiency and athleticism.

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]]> How to Prevent and Care for Shin Splints https://yourdailysportfix.com/how-to-prevent-and-care-for-shin-splints/ Sat, 23 Sep 2023 12:56:00 +0000 https://yourdailysportfix.com/?p=23882 If you’re a runner or your workouts tend to include a lot of high-impact movement, there’s a good chance you’ve experienced inflammation in your lower legs, otherwise known as shin splints, at one point or another. Beyond being a real pain in the… well, shins, shin splints can also make exercise difficult and lead to […]

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]]> If you’re a runner or your workouts tend to include a lot of high-impact movement, there’s a good chance you’ve experienced inflammation in your lower legs, otherwise known as shin splints, at one point or another. Beyond being a real pain in the… well, shins, shin splints can also make exercise difficult and lead to stress fractures if not treated properly. Read on to learn more about what causes shin splints and how to take care of your legs when you’ve got them.

What are Shin Splints?

Shin splints can include pain, soreness, or mild swelling in the lower legs along the inner edge of the shinbone and are most commonly experienced by high-impact athletes like runners and dancers. While they can present at any time, shin splints usually arise as a result of sudden increases in physical activity. Other causes can include improper footwear or poor running form.

Prevention

The most effective way to prevent shin splints involves a combination of wearing proper footwear with adequate arch support and increasing the intensity and duration of your activities gradually to allow your muscles time to adapt. Practice exercises like wall shin raises to strengthen the lower legs, making sure to warm up before workouts and cool down afterward to reduce stress on your shins.

Caring for Shin Splints

For existing shin splints, it’s crucial to prioritize rest to allow your muscles time to recover. Ice the affected area for up to 20 minutes a few times a day to reduce inflammation, and try using compression sleeves for support. For more serious pain, talk to your doctor or physical therapist to make sure your shin splints haven’t caused a stress fracture.

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]]> How To Deal With These 2 Common Running Injuries https://yourdailysportfix.com/how-to-deal-with-these-2-common-running-injuries/ Sat, 19 Aug 2023 08:53:00 +0000 https://yourdailysportfix.com/?p=23652 Whether you’ve taken up running recently, or have been lacing up your shoes for years, certain aches and pains can plague runners and take all the fun out of the sport. If you’re concerned and keen to avoid the most common injuries, read this advice on how to take care of your running legs for […]

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]]> Whether you’ve taken up running recently, or have been lacing up your shoes for years, certain aches and pains can plague runners and take all the fun out of the sport. If you’re concerned and keen to avoid the most common injuries, read this advice on how to take care of your running legs for years to come.

Shin Splints

True shin splints are agonising and can make running almost impossible, but before the full-blown version develops you may feel sharp pain running down either side of your shin. Shin splints occur when the tissue becomes inflamed, and they need to be taken seriously – left untreated, they can result in stress fractures in the shin (as nasty as they sound). If you are suffering from aches and pains in your shins, listen to your body and take some rest. A week off running (or any other high impact activity) will let you monitor the pain during rest periods. Ease back in gradually, and at the onset of any pain, stop again. You may need to seek physio, or consider taking up a low-impact sport such as swimming to maintain fitness while you wait for the shin splints to heal.

Plantar Fasciitis

The plantar fascia is an integral part of your foot structure, as it connects your heel bone to your toes. Plantar fasciitis is a painful condition that arises when this part of the foot gets inflamed. It can be addressed at home with ice, compression and rest, but you may want to get help from a physio who can recommend exercises and help you find some shoes to support and comfort the sole of your foot. To avoid plantar fasciitis, make sure you have good running shoes that fit you and support the sole of your foot in the first place. Avoid running too fast to start with, ease yourself into each run to allow your feet to warm up.

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]]> Have You Tried Mindful Running? 3 Reasons To Try It Out https://yourdailysportfix.com/have-you-tried-mindful-running-3-reasons-to-try-it-out/ Sun, 13 Aug 2023 08:14:22 +0000 https://yourdailysportfix.com/?p=23582 During the pandemic, more people than ever took up running as a way to keep fit, combat boredom and improve mental health. Lots of people have retained this habit and have become a part of the running community. This is fantastic, in terms of individual health and community spirit, but there are questions over how […]

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]]> During the pandemic, more people than ever took up running as a way to keep fit, combat boredom and improve mental health. Lots of people have retained this habit and have become a part of the running community. This is fantastic, in terms of individual health and community spirit, but there are questions over how we should run. Fitness monitors are near-ubiquitous these days, and many runners hold targets and personal bests in their heads which they want to beat. There is an argument, however, that more runners should consider running mindfully. Read on for three key reasons why leaving the Fitbit at home every now and again might be a good idea.

Relax

Running mindfully means, for most people, slowing down and taking in the scenery. It can be helpful to leave any monitoring equipment at home, as this kind of run isn’t about setting goals or beating targets – it’s about focusing on your surroundings and feeling connected with the environment you’re running through. There is increasing evidence that making one of your runs each week a more mindful one can increase feelings of relaxation and calmness.

Reduce Injury

Runners often get injured when they are pursuing a new personal best, or trying to shave off a few minutes off their training runs. Whilst this is necessary if you’re preparing for a big race, giving yourself a break every now and then and slowing down to run more mindfully will reduce stress on your joints and reduce the risk of injury. In the long run, this means you can keep going for longer and have a better chance of attaining those goals.

Take It In

Whether you’re running through bustling city streets or quiet country roads, it can help to slow down and take notice of your surroundings. If you’re going for a mindful run, prioritize scenery over speed and see if you can find new things or sights that surprize you. Getting creative in our local area can help us appreciate the places we live, and stop any feelings of boredom in their tracks.

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]]> The Best Ways to Get Fit for Free https://yourdailysportfix.com/the-best-ways-to-get-fit-for-free/ Sat, 17 Jun 2023 16:33:00 +0000 https://yourdailysportfix.com/?p=21921 These days, many of us need to tighten our purse strings and one of the first things to go is often gym memberships. Gym memberships are expensive and can feel like a luxury when other costs are more pressing. However, that doesn’t mean you have to give up on fitness altogether. Here are a few […]

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]]> These days, many of us need to tighten our purse strings and one of the first things to go is often gym memberships. Gym memberships are expensive and can feel like a luxury when other costs are more pressing. However, that doesn’t mean you have to give up on fitness altogether. Here are a few of our favorite ways to get fit for free.

Take up Running

Running or jogging doesn’t cost anything and gets you outside. If you struggle to find motivation to go for a run by yourself, join a local running group, enlist a running buddy, or listen to inspirational running podcasts.

Make Use of Outdoor Gyms

Many cities have outdoor gyms that are completely free to use. You might have to change up your routine a little because the equipment will be a bit different from what you’re used to, however, these public spaces are fantastic free fitness resources.

Work Out With YouTube Videos

YouTube is a treasure trove of free workout videos. Whether you’re keen to try yoga, Pilates, circuit training or barre, there’s a YouTube video waiting.

Find Free Trials

Many gyms, swimming pools, and fitness classes offer free trials. Research free trials in your area and try out new and fun fitness activities. You can always sign up for more once you’re feeling financially stable!

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]]> How to Choose the Right Running Shoes https://yourdailysportfix.com/how-to-choose-the-right-running-shoes/ Sat, 27 May 2023 16:52:00 +0000 https://yourdailysportfix.com/?p=22973 Choosing the right running shoes is essential for a comfortable and injury-free running experience. With so many options available, it can be overwhelming to find the perfect pair. But fear not! Here are some tips to help you choose the right running shoes. Know Your Foot Type Understanding your foot type is crucial when selecting […]

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]]> Choosing the right running shoes is essential for a comfortable and injury-free running experience. With so many options available, it can be overwhelming to find the perfect pair. But fear not! Here are some tips to help you choose the right running shoes.

Know Your Foot Type

Understanding your foot type is crucial when selecting running shoes. There are three main foot types: neutral arches, low arches (overpronation), and high arches (underpronation/supination). You can do a simple wet foot test or consult a professional to determine your foot type.

Consider Your Running Style

Assess your running style and gait to determine if you have any specific needs. Some runners may require extra cushioning, stability features, or motion control depending on their gait and foot strike pattern.

Get Properly Measured

Visit a specialty running shoe store where experts can measure your feet and provide accurate sizing recommendations. Remember that your shoe size can vary across different brands, so don’t rely solely on your usual shoe size.

Try Before You Buy

Always try on several pairs of shoes to find the best fit. Lace them up and walk around the store to assess comfort, support, and any potential areas of discomfort. Make sure there’s enough room in the toe box to wiggle your toes comfortably.

Consider Your Running Surface

Think about the type of terrain you’ll be running on. Different shoes are designed for road running, trail running, or a combination of both. Choose a shoe that suits your intended running surface.

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]]> ersion="1.0" encoding="UTF-8"?> running Archives - yourdailysportfix.com yourdailysportfix.com Sun, 21 Apr 2024 11:13:24 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png running Archives - yourdailysportfix.com 32 32 How to Make Your Running Shoes Last Longer https://yourdailysportfix.com/how-to-make-your-running-shoes-last-longer-2/ Tue, 23 Apr 2024 08:12:00 +0000 https://yourdailysportfix.com/?p=24403 Gym memberships are expensive, home equipment ain’t cheap, but at least running is one affordable way to exercise, right? While generally speaking, running is indeed free, it’s essential to wear proper shoes to prevent injuries, and supportive, well-made sneakers can come in at up to $150 a pop. Over time, the cost of running shoes […]

The post How to Make Your Running Shoes Last Longer appeared first on yourdailysportfix.com.

]]> Gym memberships are expensive, home equipment ain’t cheap, but at least running is one affordable way to exercise, right? While generally speaking, running is indeed free, it’s essential to wear proper shoes to prevent injuries, and supportive, well-made sneakers can come in at up to $150 a pop. Over time, the cost of running shoes can seriously add up, and while it’s not recommended to settle for cheap alternatives, there are certain ways you can prolong the life of your shoes to save money while keeping your feet protected. 

Rotate Between Pairs

While this method may cost you more money upfront, alternating between two or more pairs of running shoes can make a significant difference in how long each pair lasts. The force placed on the insoles as your feet hit the pavement can cause them to get squashed down, and rotating between pairs gives the foam time to decompress. It’s also important to wear breathable, moisture-wicking socks to keep your feet dry, as the moisture from sweat can also cause shoe materials to break down.

Hand Wash

Washing machines use agitation and hot water to remove dirt and odors from clothing, but when it comes to shoes, they can weaken the glue bonds and damage the material. Smelly as your shoes may be, avoid the temptation to toss them in the washing machine and opt to clean them by hand instead. Gently scrub off any dirt with a soft brush or damp rag and remove the insoles to air them out separately.

Consider the Terrain

Abrasive surfaces like concrete, asphalt, and uneven trails provide little shock absorption and can put stress on the outsoles of your shoes, potentially causing them to wear out faster. To keep your shoes in tip top shape, limit your runs on these surfaces and stick with synthetic rubber tracks, treadmills, or even grass.

The post How to Make Your Running Shoes Last Longer appeared first on yourdailysportfix.com.

]]> All You Need to Know About Running in Winter https://yourdailysportfix.com/all-you-need-to-know-about-running-in-winter/ Mon, 20 Nov 2023 16:05:00 +0000 https://yourdailysportfix.com/?p=24306 It’s getting cold outside, and as if the weather weren’t uncomfortable enough, it can also be a barrier for runners who like to exercise outside. Sharp winds and low temperatures make breathing difficult and increase the likelihood of various injuries, but that doesn’t mean you need to wait until spring to hit the track again. […]

The post All You Need to Know About Running in Winter appeared first on yourdailysportfix.com.

]]> It’s getting cold outside, and as if the weather weren’t uncomfortable enough, it can also be a barrier for runners who like to exercise outside. Sharp winds and low temperatures make breathing difficult and increase the likelihood of various injuries, but that doesn’t mean you need to wait until spring to hit the track again. If you’re a runner looking to keep up your routine throughout winter, read on for some tips on how to do so safely. 

Wear Layers

Staying warm without overheating can be a bit of a balancing act while running in winter, but it doesn’t have to be so complicated. Our best tip is to dress in layers, starting with a moisture-wicking base layer to keep sweat away from your skin. Add a fleece pullover or cozy sweatshirt for warmth, and top it all off with a windproof, water-resistant outer layer. You’ll be able to adjust your clothing as your body temperature fluctuates throughout your run.

Extremities Matter

Cold exposure causes blood vessels to constrict and reduces circulation, which is not only uncomfortable but can actually put your extremities at risk. Protect your head, hands, and feet with accessories made of warm, breathable materials designed to wick away moisture.

Prevent Injuries

Before running in the cold, it’s essential to warm up thoroughly in order to prevent injuries. Begin with a few minutes of dynamic movement to get your heart pumping, then move on to some stretches to promote flexibility. Once you head out, be mindful of the terrain—shorten your strides to maintain balance on slippery surfaces, adjusting your pace as you go.

The post All You Need to Know About Running in Winter appeared first on yourdailysportfix.com.

]]> 4 Gym Classes to Try if You Live in New York City https://yourdailysportfix.com/4-gym-classes-to-try-if-you-live-in-new-york-city/ Mon, 20 Nov 2023 08:58:00 +0000 https://yourdailysportfix.com/?p=24305 If you’re looking for a new fitness routine and are a fan of classes, then it might be time to start trying out some of the best fitness classes that New York City has to offer. Lucky for you, we’ve tested many of them and got you covered with some honest reviews of some of […]

The post 4 Gym Classes to Try if You Live in New York City appeared first on yourdailysportfix.com.

]]> If you’re looking for a new fitness routine and are a fan of classes, then it might be time to start trying out some of the best fitness classes that New York City has to offer. Lucky for you, we’ve tested many of them and got you covered with some honest reviews of some of NYC’s popular gym classes.

Soul Cycle

Soul Cycle is a great choice if you’re looking to do spin in a fun, supportive, and non-competitive environment. They often have fun-themed rides, which is great for fans of pop sensations like Taylor Swift. The trainers are really high energy and motivational. It is not the most budget-friendly option, however; so if you’re looking for a less expensive option, Cyclebar is also great.

Barry’s

Barry’s is excellent if you’re looking to torch calories and be challenged. It’s a tough workout combining speed intervals on the treadmill followed by weight sessions. This is also on the costlier side, so if you’re looking for a more affordable option, Orange Theory is an option.

Rumble Boxing

Rumble is excellent for core and cardio movements in a high-energy workout environment. The class combines boxing sessions with weight training for the ultimate HIIT and sweat session. 

Mile High Run Club

This boutique gym has a few studios across NYC and offers speed and interval treadmill training and is taught by expert running coaches. This is an excellent option for those training for a race, or just looking to add some cardio to their routines.

The post 4 Gym Classes to Try if You Live in New York City appeared first on yourdailysportfix.com.

]]> Looking to Burn More Calories? Skip the Long Run and Jump Into Intervals https://yourdailysportfix.com/looking-to-burn-more-calories-skip-the-long-run-and-jump-into-intervals/ Wed, 08 Nov 2023 16:12:00 +0000 https://yourdailysportfix.com/?p=24232 If you’re looking to burn more calories, but still enjoy the “the runners high,” switch your next steady cardio run with an interval run to torch more calories. Not only do interval runs burn more calories, but they keep things interesting. Keep reading to find out more about the benefits of interval runs. Improved Speed […]

The post Looking to Burn More Calories? Skip the Long Run and Jump Into Intervals appeared first on yourdailysportfix.com.

]]> If you’re looking to burn more calories, but still enjoy the “the runners high,” switch your next steady cardio run with an interval run to torch more calories. Not only do interval runs burn more calories, but they keep things interesting. Keep reading to find out more about the benefits of interval runs.

Improved Speed

Interval runs are excellent to incorporate into a workout or running routine as they improve speed, pace, and endurance. Incorporating at least one speed run a week into your running routine will also burn more calories, and improve your overall running performance.

More Interesting

Shaking up your routine every now and then keeps things interesting! Try interval training sessions on the track or on the treadmill, and focus on working your way up to speeds you would not ordinarily take on in a long, easy-effort run. This is an excellent way to really challenge yourself and take your fitness journey to new heights!

Quicker

Interval runs feel much quicker because you literally take them a minute at a time. Try running a minute at a difficult pace, and rest for another minute on your next interval training session. Taking it a minute at a time makes the workout seem a lot more doable than you would otherwise feel if you had a four-mile run ahead of you.

The post Looking to Burn More Calories? Skip the Long Run and Jump Into Intervals appeared first on yourdailysportfix.com.

]]> Training For Your First Marathon? Here’s Three Exercises to Improve Your Performance https://yourdailysportfix.com/training-for-your-first-marathon-heres-three-exercises-to-improve-your-performance/ Thu, 05 Oct 2023 08:40:00 +0000 https://yourdailysportfix.com/?p=23980 Everyone knows that running 26.2 miles is extremely daunting, especially if it is your first time. Believe it or not, though, it’s not impossible! Keep reading for a list of exercises to try to make the experience more digestible, improve your running performance, and prevent injuries. Side Planks Strengthening your core is essential in running, […]

The post Training For Your First Marathon? Here’s Three Exercises to Improve Your Performance appeared first on yourdailysportfix.com.

]]> Everyone knows that running 26.2 miles is extremely daunting, especially if it is your first time. Believe it or not, though, it’s not impossible! Keep reading for a list of exercises to try to make the experience more digestible, improve your running performance, and prevent injuries.

Side Planks

Strengthening your core is essential in running, as it promotes improved posture and stability while you run. Side planks, in particular, are better than regular planks as they improve lateral stability while running. Core exercises like side planks prevent things like hip drops when you’re running, which is imperative for preventing injury.

Backward Lunges

Any glute and hamstring-building exercises are great for enhancing your running performance by mobilizing all of your muscles and improving your running form. Glute and hamstring exercises in particular will prevent you from over-dependence on your quads which can easily prevent Runner’s Knee or lower back pain. Backward Lunges are especially great, because they will take pressure off your knees.

Burpees

We know burpees are rough but they work almost every muscle group in your body! Imagine that! Try a set of burpees after a set of strength training or after your backward lunges. The explosive movement right after a strength session is great for neuromuscular coordination which will improve your overall movement efficiency and athleticism.

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]]> How to Prevent and Care for Shin Splints https://yourdailysportfix.com/how-to-prevent-and-care-for-shin-splints/ Sat, 23 Sep 2023 12:56:00 +0000 https://yourdailysportfix.com/?p=23882 If you’re a runner or your workouts tend to include a lot of high-impact movement, there’s a good chance you’ve experienced inflammation in your lower legs, otherwise known as shin splints, at one point or another. Beyond being a real pain in the… well, shins, shin splints can also make exercise difficult and lead to […]

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]]> If you’re a runner or your workouts tend to include a lot of high-impact movement, there’s a good chance you’ve experienced inflammation in your lower legs, otherwise known as shin splints, at one point or another. Beyond being a real pain in the… well, shins, shin splints can also make exercise difficult and lead to stress fractures if not treated properly. Read on to learn more about what causes shin splints and how to take care of your legs when you’ve got them.

What are Shin Splints?

Shin splints can include pain, soreness, or mild swelling in the lower legs along the inner edge of the shinbone and are most commonly experienced by high-impact athletes like runners and dancers. While they can present at any time, shin splints usually arise as a result of sudden increases in physical activity. Other causes can include improper footwear or poor running form.

Prevention

The most effective way to prevent shin splints involves a combination of wearing proper footwear with adequate arch support and increasing the intensity and duration of your activities gradually to allow your muscles time to adapt. Practice exercises like wall shin raises to strengthen the lower legs, making sure to warm up before workouts and cool down afterward to reduce stress on your shins.

Caring for Shin Splints

For existing shin splints, it’s crucial to prioritize rest to allow your muscles time to recover. Ice the affected area for up to 20 minutes a few times a day to reduce inflammation, and try using compression sleeves for support. For more serious pain, talk to your doctor or physical therapist to make sure your shin splints haven’t caused a stress fracture.

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]]> How To Deal With These 2 Common Running Injuries https://yourdailysportfix.com/how-to-deal-with-these-2-common-running-injuries/ Sat, 19 Aug 2023 08:53:00 +0000 https://yourdailysportfix.com/?p=23652 Whether you’ve taken up running recently, or have been lacing up your shoes for years, certain aches and pains can plague runners and take all the fun out of the sport. If you’re concerned and keen to avoid the most common injuries, read this advice on how to take care of your running legs for […]

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]]> Whether you’ve taken up running recently, or have been lacing up your shoes for years, certain aches and pains can plague runners and take all the fun out of the sport. If you’re concerned and keen to avoid the most common injuries, read this advice on how to take care of your running legs for years to come.

Shin Splints

True shin splints are agonising and can make running almost impossible, but before the full-blown version develops you may feel sharp pain running down either side of your shin. Shin splints occur when the tissue becomes inflamed, and they need to be taken seriously – left untreated, they can result in stress fractures in the shin (as nasty as they sound). If you are suffering from aches and pains in your shins, listen to your body and take some rest. A week off running (or any other high impact activity) will let you monitor the pain during rest periods. Ease back in gradually, and at the onset of any pain, stop again. You may need to seek physio, or consider taking up a low-impact sport such as swimming to maintain fitness while you wait for the shin splints to heal.

Plantar Fasciitis

The plantar fascia is an integral part of your foot structure, as it connects your heel bone to your toes. Plantar fasciitis is a painful condition that arises when this part of the foot gets inflamed. It can be addressed at home with ice, compression and rest, but you may want to get help from a physio who can recommend exercises and help you find some shoes to support and comfort the sole of your foot. To avoid plantar fasciitis, make sure you have good running shoes that fit you and support the sole of your foot in the first place. Avoid running too fast to start with, ease yourself into each run to allow your feet to warm up.

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]]> Have You Tried Mindful Running? 3 Reasons To Try It Out https://yourdailysportfix.com/have-you-tried-mindful-running-3-reasons-to-try-it-out/ Sun, 13 Aug 2023 08:14:22 +0000 https://yourdailysportfix.com/?p=23582 During the pandemic, more people than ever took up running as a way to keep fit, combat boredom and improve mental health. Lots of people have retained this habit and have become a part of the running community. This is fantastic, in terms of individual health and community spirit, but there are questions over how […]

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]]> During the pandemic, more people than ever took up running as a way to keep fit, combat boredom and improve mental health. Lots of people have retained this habit and have become a part of the running community. This is fantastic, in terms of individual health and community spirit, but there are questions over how we should run. Fitness monitors are near-ubiquitous these days, and many runners hold targets and personal bests in their heads which they want to beat. There is an argument, however, that more runners should consider running mindfully. Read on for three key reasons why leaving the Fitbit at home every now and again might be a good idea.

Relax

Running mindfully means, for most people, slowing down and taking in the scenery. It can be helpful to leave any monitoring equipment at home, as this kind of run isn’t about setting goals or beating targets – it’s about focusing on your surroundings and feeling connected with the environment you’re running through. There is increasing evidence that making one of your runs each week a more mindful one can increase feelings of relaxation and calmness.

Reduce Injury

Runners often get injured when they are pursuing a new personal best, or trying to shave off a few minutes off their training runs. Whilst this is necessary if you’re preparing for a big race, giving yourself a break every now and then and slowing down to run more mindfully will reduce stress on your joints and reduce the risk of injury. In the long run, this means you can keep going for longer and have a better chance of attaining those goals.

Take It In

Whether you’re running through bustling city streets or quiet country roads, it can help to slow down and take notice of your surroundings. If you’re going for a mindful run, prioritize scenery over speed and see if you can find new things or sights that surprize you. Getting creative in our local area can help us appreciate the places we live, and stop any feelings of boredom in their tracks.

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]]> The Best Ways to Get Fit for Free https://yourdailysportfix.com/the-best-ways-to-get-fit-for-free/ Sat, 17 Jun 2023 16:33:00 +0000 https://yourdailysportfix.com/?p=21921 These days, many of us need to tighten our purse strings and one of the first things to go is often gym memberships. Gym memberships are expensive and can feel like a luxury when other costs are more pressing. However, that doesn’t mean you have to give up on fitness altogether. Here are a few […]

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]]> These days, many of us need to tighten our purse strings and one of the first things to go is often gym memberships. Gym memberships are expensive and can feel like a luxury when other costs are more pressing. However, that doesn’t mean you have to give up on fitness altogether. Here are a few of our favorite ways to get fit for free.

Take up Running

Running or jogging doesn’t cost anything and gets you outside. If you struggle to find motivation to go for a run by yourself, join a local running group, enlist a running buddy, or listen to inspirational running podcasts.

Make Use of Outdoor Gyms

Many cities have outdoor gyms that are completely free to use. You might have to change up your routine a little because the equipment will be a bit different from what you’re used to, however, these public spaces are fantastic free fitness resources.

Work Out With YouTube Videos

YouTube is a treasure trove of free workout videos. Whether you’re keen to try yoga, Pilates, circuit training or barre, there’s a YouTube video waiting.

Find Free Trials

Many gyms, swimming pools, and fitness classes offer free trials. Research free trials in your area and try out new and fun fitness activities. You can always sign up for more once you’re feeling financially stable!

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]]> How to Choose the Right Running Shoes https://yourdailysportfix.com/how-to-choose-the-right-running-shoes/ Sat, 27 May 2023 16:52:00 +0000 https://yourdailysportfix.com/?p=22973 Choosing the right running shoes is essential for a comfortable and injury-free running experience. With so many options available, it can be overwhelming to find the perfect pair. But fear not! Here are some tips to help you choose the right running shoes. Know Your Foot Type Understanding your foot type is crucial when selecting […]

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]]> Choosing the right running shoes is essential for a comfortable and injury-free running experience. With so many options available, it can be overwhelming to find the perfect pair. But fear not! Here are some tips to help you choose the right running shoes.

Know Your Foot Type

Understanding your foot type is crucial when selecting running shoes. There are three main foot types: neutral arches, low arches (overpronation), and high arches (underpronation/supination). You can do a simple wet foot test or consult a professional to determine your foot type.

Consider Your Running Style

Assess your running style and gait to determine if you have any specific needs. Some runners may require extra cushioning, stability features, or motion control depending on their gait and foot strike pattern.

Get Properly Measured

Visit a specialty running shoe store where experts can measure your feet and provide accurate sizing recommendations. Remember that your shoe size can vary across different brands, so don’t rely solely on your usual shoe size.

Try Before You Buy

Always try on several pairs of shoes to find the best fit. Lace them up and walk around the store to assess comfort, support, and any potential areas of discomfort. Make sure there’s enough room in the toe box to wiggle your toes comfortably.

Consider Your Running Surface

Think about the type of terrain you’ll be running on. Different shoes are designed for road running, trail running, or a combination of both. Choose a shoe that suits your intended running surface.

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