The mother you save may be your own Photo by Marcin Jozwiak on Unsplash Governments can't cover every loophole when they are enacting novel rules in rapid time. They're doing a great job getting things done, and they rely on cooperation instead of exploitation by we public.
However, some people love loopholes more than they love their mother, even though exercising without a mask might kill their mother - or someone else's mother. Managing fatigue, rest, recovery and technique to avoid injuries Photo by Dulcey Lima on Unsplash On my local running trails, people know me as the old guy that runs daily. Some shake their head in disbelief as this 72-year old makes a good pace along the track, and some shake their head in disbelief that I should be so foolish. (MostlyI get cheery smiles and nods.)
What I notice is how many other runners fall by the wayside, with injuries. Running every day is fine if you can do it without injuring yourself. Here's how I manage fatigue, rest, recovery, awareness, breathing and natural time to avoid injuries. Rollers and compression garments are low on the list Photo by Victoire Joncheray on Unsplash We've all experienced it - that pain that starts to swell from within about 12 hours after a tough, or unusual, exercise session. From there, it can get worse, making it painful to walk up steps after about 2 days. There's good news and bad news. The good news is that it will disappear. The bad news? There's little that can we can do to make it disappear a lot faster.
We'll take a look at the best four things that scientists regard as proven to reduce the pain. It's a short list (based on recent research). Proven to be better than yoga for a sore lower back Photo by Jenny Hill on Unsplash My hamstrings have been tightening since we've had lockdown and gyms closed. I've been running more, a lot more. Running pits the quads and hamstrings in battle, and the quads win, which tightens the hamstrings by stretching them.
Typically, for runners, tight hamstrings reflect in a sore lower back. The combination of two recent research studies will help. How to avoid becoming frail before your timeRegular running is typically the most popular mode of exercise as people transition away from the gym, their youth, into looking after a family, or during a pandemic. Running is spectacularly better than doing nothing, but even frequent running doesn't maintain muscle strength as we age.
We need to do something extra. Are masks next on the FDA alert list of COVID products? Image Credit: The Author We in Melbourne, AU, are currently in lockdown with a compulsory facemask order when outside. I don't mind wearing a mask - for the greater good - but the chemical smell concerns me.
The ubiquitous blue 3-layer “surgical facemasks” have been costing up to $249 a box. Even for that high price of $5 per mask, they emit unpleasant fumes of plastic and polyester and even potentially harmful bleaches & dyes. A freshly unwrapped mask has that “fresh plastic” smell of the inside of a new car. There's a fitness benefit, also why you might best skip it Photo by Tomasz Woźniak on Unsplash Running with a mask taught me four things that you need to know before you try, two reasons why you might be best not to try, and one fitness benefit.
I've been trail running 5km almost every day for over 6 months, so I have a good baseline. Yesterday I ran with a mask. It's not fun. If you have to run with a mask here's what to know.  Photo by Jordan Heath on Unsplash Here's how, and it's not too hardThe disease of diabetes has dire consequences for the health of our vascular system - our arteries, veins and capillaries. These vital pipelines become clogged up with excess sugar in our blood. This clogging results in nerves, cells and organs dying, e.g. hairs falling out, nerve pain as they die, blindness, kidney failure.
Every cell in our body relies on efficient blood flow, including our muscles. If we can increase the number of capillaries in our muscles, we can improve the blood flow and offset some of the adverse effects of diabetes.  Ramp Sprinting | Image Credit: The Author Three transitions to take you over the line at 100% intensityYou're reading this because you want to win. That's great. If you are content to just finish, that's also great, but you may not need to go to this level of intensity.
Winning requires stamina. I define stamina as the ability to win the race and endurance as the ability to finish the race. Stamina allows you to accelerate and pass people and to hold your lead once past. Interval training builds this kind of stamina. Hill sprints, stair sprints, and sprint variations are essential. The intensity of intervals needs to be, well - intense. Not "HIIT Yoga" intense but real HIIT intense enough to make you almost sick.  Photo by Volkan Olmez on Unsplash Have fun retraining your brain to fix your sore kneesWalking better will give you a better posture, a visceral pleasure in propelling your body forward and may help you live longer. And you won't even have to look like a serious walker.
Even better, it will rebalance your body and ease some of your pains, especially if you have been using treadmills too much. |
ChoicesSince I was diagnosed at 50 with Type 2 diabetes I've been learning how to do bone-building fitness training which lowers my age. You can too. It's your choice. Walter Categories
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