Don’t Get Doms!

Skins

Have you ever had DOMS? 

If you haven’t, you are one lucky person! DOMS stands for Delayed onset muscle soreness, which in normal terms is when you legs feel like they have given up on you and it hurts to sit, stand, move and even lay down! It typically hits you the hardest 24 to 48 hours after you have worked out. 

So for example, I decided to do the kettle bell class at the gym. Which I didn’t realise would be as hard as it was! I really didn’t expect so many squats!!! Anyway after 45 minutes of squatting, lunging and swinging my legs were very shakey, but not feeling too bad. It wasn’t until two days later that I felt my legs were about to fall off!!! 

There are lots of ways to help get rid of DOMS including massage, ice, heat, taking in more protein, having a bath with epsom salt in and even resting. 

Another great way to help keep your legs feeling normal after leg day is by getting yourself a pair of Skins leggings. Skins have created sporting clothes that have been found to:

 

  • increases venous return
  • reduces exercise induced muscle damage (EIMD)
  • accelerates recovery processes
  • removes lactic acid faster
  • increases strength and power
  • improves endurance
  • increases muscle oxygenation
  • improves body temperature control
  • reduces in-flight ankle oedema

Not only do they help keep you moving even after a really tough workout but they fit so well and they look gorgeous! Mt current favourites are the DNAmic women’s compression long tights

 

Guest Post: Biggest Mistake people make when buying running shoes

Biggest Mistake people make when buying running shoes

According to National Runners Survey, injury prevention, cushion, and motion control are some of the biggest concerns when people shop for running shoes. Arch support is often considered a quick fix for issues like pronation, plantar fasciitis, lower limb injuries, or pain.

It’s a common practice to recommend motion control for people with flat feet. Cushioned shoes are recommended for people with high arches. Moderate pronators can go for stability shoes.

We wanted to see if there’s scientific evidence for all this or not. It turned out that most of these recommendations are nothing but hearsay.

We carried out a meta analysis of 150+ studies about arch support. Our results suggest that choosing the right shoe requires a lot more than wet test. It wouldn’t be a stretch if we say that people are doing it all wrong when choosing running shoes.

Want to know the biggest mistakes people make? Here we go:  

Shoes cannot prevent injuries:

Researchers provide marine corps trainers with cushioned, motion control, and stability shoes according to their arch types. Hardly any difference was observed in the overall injury rate after 12 weeks of training. Another study found that basketball shoes could not make a difference to injury risk when compared with infantry boots.

There are studies that observed a small drop in lower limb injuries. However, the overall injury rate was the same in these cases. It means that cushion or motion control shoes might prevent injuries or pain in the foot region but the drastic change in posture or gait leads to injuries in other parts.

If you want to reduce the chance of getting injured, you need to work on physical strength, flexibility, and stamina. Don’t look for an easy solution in shoes.

Shoes cannot make you a better runner:

Do you think that an expensive pair of shoes can make you a better, more efficient runner?

Truth is, running shoes will make little or no difference to your performance. Even worse, the cushion or arch support can interfere with the natural ability of arches to save some energy.

Look at how arch stores and reuses the energy as it compresses and recoils.
It means that you will waste more energy.

Studies have found barefoot runners with better economy than the ones wearing advanced shoes.

There are no shortcuts to improved performance. Using shoes with fancy stuff like carbon plates might shave some minutes but you don’t need any of that unless you are a competitive runner.

The goal is to improve your stamina and overall fitness. So, the only thing you want from your shoes is to compliment your natural stride.

Cushion is overrated:

You need shoes to protect your feet from sharp objects or surface but you don’t need a thick and soft sole to minimize impact.

Studies have shown that running does not put more stress on your feet or knees than walking. You don’t need any extra cushion. In fact, the impact is greater when you are using a thick sole because you hit the ground harder.

Another drawback of excessive cushion is that you are more likely to land on rearfoot, which is not the most efficient way of absorbing shock. You have got to land on frontfoot. It is clear that excessive cushion will result in more stress on your feet or knees, which is the opposite of what you are trying to achieve.   

Pronation is not necessarily a bad thing:

Excessive pronation or no pronation can lead to injuries but moderate pronation is not something you should be worried about. In fact, some degree of pronation is needed for supporting the body weight. You don’t need a specific type of shoe because the salesperson thinks you pronate more than the average.

There is no average that you need to maintain and pronation is found to be the minimum in barefoot runners.    

Conclusion:

If you have recurring injuries or pain, you can benefit from the use of some arch support. However, the advice must come from a qualified physician after a careful analysis. They will look into a lot of things like heel deviation, gait analysis, and tibia rotation before recommending anything.

We also invited podiatrists and orthopedic doctors to share their thoughts. This quote by Dr Matthew Klein sums it up perfectly.

If you are still giving people arch support based on their arch shape, you should go back to the 1980s.

Relaxing on Holiday

I love the world of Instagram these days, it allows you to get a glimpse of other peoples lives, what they eat, what they wear and how the relax completely on holiday. I have to admit, It does make me a bit jealous! Although I love going on holiday and taking a break from my normal life, I don’t think I ever fully switch off when I get away.

According to Hayes and Jarvis there are four pillars of holiday relaxation that you need to conquer to get the most out of your holiday! 

These pillars are:

Physical

Mental

Communication

Nutritional

I am going to New York in December and whilst I know this isn’t going to be a relaxing holiday as I want to go everywhere and explore, but I think it is still going to be important to switch off and enjoy my trip. According to their research only 16% of women and 21% of men totally switch off and don’t check any emails or social media whilst on holiday, and I think i might be in that group. 

Do you ever struggle to fully switch off?

 

6 Reasons To Drink More Water!

I have always tried to drink my 8 glasses a day, and know i get a killer headache when I don’t drink enough throughout the day. But I have never really looked into what else water can do for you. 

Clear Skin

Water has the ability to moisturise your skin and keep it fresh, soft and hopfully glowing! It has also been proven to keep wrinkles away and help you stay young!

Gives Extra Energy

Did you know that your brain in mostly water? This means that as your drink, you help it stay focused, to concentrate and it also boost energy levels! 

Boosts Immune System

The more you drink, the less likely you are to get sick! Water can help fight against flu, cancer and other horrible ailments such as heart attacks. 

Natural Pain Relief 

Keeping hydrated can help relieve and prevent headaches which can be caused by dehydration. It can also help keep joints lubricated and muscles more elastic so joint pain is less likely.

Promotes Weight Loss

Drinking the right amount of water will remove any by-products of fat, reduces eating intake, reduces hunger, raises your metabolism and is calorie free!

Makes You Happy! 

Why you are hydrated and your body functions as it should, you will feel great and be happy!

 

I use my Epic Water Filter to make sure my water is clean and free from impurities. 

Guest Post: Some Of The Worst Workout Advice On The Planet

If you’re a fitness buff, you probably have heard tons of workout advice that you may be still practicing right now. Although all these fitness regimens seem to be true, not all are valid.

Which ones are correct and not? Check out the worst workout tips that you should not be following:

Scale indicates your progress.

Every day, you weigh yourself on the weighing scale and see a big improvement. Although scales are important tools to tell how healthy you are, you should not see it as a measurement of your progress. When you work out, you increase your muscles, which don’t make significant changes in your weight. Instead of depending on the numbers, checks how well your clothes fit and how impress you are when you look in the mirror.

No pain, no gain.

You often hear the saying, “no pain, and no gain.” However, this is not applicable during workouts. What’s more effective is a steady and slow pace rather than hitting the gym with intense sweat and pain. When you work out, prefer eating nutritious, balanced meals to attain a healthy and fit body.

Weightlifting will make you big.

Strength training is not meant to make you big. It is a form of exercise to keep your body toned, develop strength and increase metabolism. When you have more muscle, your body has the power to burn more calories, even you are at rest. More muscles mean you have a fitter figure.

You need the gym to be toned.

This is certainly bias because you don’t need any pricey tools to keep you in shape. You can keep your ideal weight even without any expensive equipment. You can walk, run, jog, swim or bike for free. You will not run out of resources if you want to be fit. You can do strength and conditioning training at home, such as jumping rope, pushups, squat jumps or burpees. You can also do various fitness regimens that are available online.

You can only shed pounds through exercise.

Dieting is the best way to cut those extra pounds. However, the result is better when dieting is done with a regular exercise. Working out regularly doesn’t assure that you’ll achieve your weight without the diet.

You need to work out every day.

You don’t need to hit the gym or do your exercise routine each day to maximize the results. The key is to do your fitness routine regularly. Allot one day to rest from exercise to allow your muscles to recover. This makes you more active and more ready the next workout, and get better results.

Pack on carbs when working out.

Loading on carbohydrates is good if you have a long day or you’re getting ready for a long endurance race the next day. Although carbohydrates are the main source of energy, you don’t need to pile on this nutrient just for your workouts. Rather than eating carbs, such as rice, pasta and potatoes, eat more protein foods, nuts, whole grains, fruits and vegetables.

Cardio workout is better than weight training.

Weight training is ideal to boost your strength, improve muscle and tone your body. Cardio workouts, such as biking, brisk walking and biking are important for the heart’s health and weight management. To maximize the results, combine both the trainings.

 

Mary McCall is a fitness instructor, yoga practitioner, nurse and a writer by profession and here latest work is Why Is Heroin Addiction treatment so hard She is an editor-in-chief in one of the prestigious sports magazines in the country. Right now, Mary is busy training her new batch of students, who want to stay fit and slim.