Top 7 Running Tips For Beginners
When you start doing anything new, it’s always important to find out all you can about the subject. It’s amazing how the things you learn can make a big difference to your performance and enjoyment of that sport or activity.
These running tips will give you some good ideas for getting started, moving forwards and enjoying the whole process.
#1 – Not enough hours in the day
Ok, this one’s a popular concern for most beginners. Although even amongst the busiest of us, we can find a few minutes spare a few times a week. However, if you’re really finding this bit hard, simply get up 20 minutes earlier in a morning and run at that time. Once you’ve done this you’ll feel amazing, plus you’ve done your bit for the day.
#2 – 2 for 1
Doing multiple tasks is a good way to save time and get the most out of every day. This next running tip is perfect if you work within a mile or two from home. Run home from work a couple of times a week. If you ask for a lift to work if you normally drive there, then you won’t be getting sweaty beforehand.
Done 2 or 3 times a week means that you’re burning more calories, getting fitter, saving fuel costs or bus or train fares, but you’re also doing two things at the same time. Getting home and doing your run.
#3 – Can’t do it by yourself
This one’s an obvious one I know, but very effective nevertheless. It’s simple, join a running club. There’ll be plenty to go at around your area I’m sure. The great thing about this idea is runners tend to be a very friendly group of people and they’ll all have the same interest as you do – running.
Not only this but there will always be a support group around you to help motivate and encourage when the running gets challenging.
Finally these groups always have set times and days that they run on, which means that you have an appointment to keep, where other people are expecting you...perfect for getting you out on a cold winters evening.
#4 – Try it first, see if you like it
Newbie runners usually complain of two main reasons for not wanting to get started.
The first concern is not being able to do it and feeling embarrassed by that fact and the second concern most people have is that they’ll be spotted running outside, looking anything but their best.
A simple solution to this is to begin by running on a treadmill, either at home or at a local gym. After a few sessions having built up your fitness and confidence, then you can move on to running outdoors.
#5 – A light at the end of the tunnel
Everyone needs something to aim for in life whether to own the house of their dreams, to travel the world or something as simple being able to retire. A target in the future to aim for gives us all hope and a purpose.
Running is very much like this, you will do much better if you have a target to aim for. Something as simple as entering a 5k race, which is normally doable in around 30 – 40 minutes for new runners. But don’t just think about it, book a place, tell your friends and family, start picturing yourself running the last few metres with a big satisfied smile on your face.
Going through this process helps to remain focussed.
#6 – Run with a friend
Even though a running club is a great option, you may not feel ready to go straight in with both feet, so why not get started with a friend. You’ll get extra support, motivation and if you’re that way inclined a little bit of extra competition.
#7 – Keep a training log
This one is a very effective running tip. It is very powerful, when you write down your accomplishments and you realize that you’re getting better and can do more today than you did this time last week, gives you a fantastic feeling. Have a go for yourself, keep a record of all your distances, times, heart rate and the effort it takes you during your run.
Want to learn more great running tips and follow a step by step running program for beginners, so you're easily capable of running 3 miles without stopping, then you need How To Start Running
It's a proven and effective way to skyrocket your fitness levels way beyond where they're at right now and a great read for any beginners. You'll learn insider runners 'secrets' and many more time saving, fitness boosting tips.
You can find out all about it here...
You can find out all about it here...
This article is syndicated for reprint on your own website, blog, forum, newsletter or ezine only. The copyright is still held by the author, Jago Holmes and New Image Fitness Ltd.
One Million Ways To Get A Headache – And How To Heal Them All
One Million Ways To Get A Headache – And How To Heal Them All
by Christian Goodman
Nowadays, there are plenty of ways, a million in fact, to get a headache. You can get a headache when you hit your head on something, when you forget your caffeine intake, when you eat ice cream too fast, when you get too stressed, too tired, or when you get sick.
In the United States alone, about one in every six people suffer from Chronic headaches and migraines. They suffer infrequently, but regularly. When this happens, it’s hard for the rest of the body to do any kind of work when the head is suffering from great pain. Studies have shown that about $50 Billion is lost every year due to workers not being able to work because of chronic headaches.
Where does all that money go? Into the medical industry, I imagine.
Doctors and pharmaceutical companies these days make fortunes off sales of headache and migraine medications, treatments, and therapies. The problem is that while these treatments may be effective in providing temporary relief from the symptoms, they do nothing to address the underlying cause of headaches and migraines.
Which is none other than oxygen deprivation. But don’t count on the pros to tell you that.
Our body is composed of cells, and every single cell needs oxygen to function properly. Lack of oxygen in the cells in the head will make the veins inflamed and brush against the nerves of the brain, and this is what causes chronic headaches and migraines.
It gets worse since most of us don’t breathe properly and have bad posture. All these things prevent us from getting the right amount of oxygen and causes us to have chronic headaches and migraines.
If only the medical industry admitted and addressed this underlying cause, the American Economy will not be losing so much money and manpower.
And as usual, it’s Christian Goodman to the rescue
My Migraine and Headache Relief Program bypasses the symptoms of migraines and headaches and addresses the problem at the very source. The program will show you, through some very simple exercises and practices, how to increase oxygen intake and restore the body’s natural balance.
Aside from curing yourself of headache and migraine, you will also be in much better shape than ever before. You’ll be surprised at how much you have been missing before.
Wouldn’t you like to see just how much?
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Christian Goodman is a popular health researcher and an author of several ground breaking natural health alternatives methods. One of his resent innovation is his natural migraine and headache program . You can learn more about Christian on his blog.
Silent Heart Attack Symptoms
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| Silent Heart Attack Symptoms |
The most important treatment for a SHA is restoring the blood flow to the heart. These silent attacks lack the majority of the usual symptoms of a standard heart attack but can still be recognized through ordinary signs such as discomfort in your chest, arms or jaw that seem to go away after resting, fatigue or extreme tiredness, nausea, sweating (particularly cold sweat), breathlessness and dizziness. An interesting statistic is that 25-30% of all heart attacks are silent.
It is believed that women have silent attacks a little more often than men. They can include discomfort in your chest, arms or jaw that seem to go away after resting, shortness of breath and tiring. In a significant number of women with diabetics and the over-65, an attack comes without any symptoms. But SHA symptoms may not include chest pain. Common SHA symptoms include chest discomfort, or pains in the arm and/or jaw that go away after you rest, getting tired easily, and experiencing shortness of breath. One odd symptom that is not reported often or fully explained in regular and SHAs is a feeling of impending doom. If you feel you have had a SHA, you may want to take a non-acetaminophen aspirin as studies have shown doing so may help prevent heart damage that can occur from a SHA.
Women
Even though women account for nearly half of all heart attack deaths they are less likely than men to believe they're having a heart attack. They also are more likely to delay seeking emergency treatment. Women with the highest calcium scores were especially at risk. Women tend to have their heart attacks after onset of menopause. One study found that about 5 percent of women considered at low risk for heart disease still face potential cardiovascular problems because of calcium buildup in their arteries. Symptoms in women are often mis-diagnosed. Women tend to have cardiovascular events later in life than do men and they are more often fatal or debilitating. Women should quit smoking, take steps to lower high blood pressure and high cholesterol levels and control their blood sugar if they have diabetes. Women may experience atypical symptoms such as a pain between the shoulder blades rather than crushing chest pain. As with men, women's most common heart attack symptom is chest pain or discomfort. But women are somewhat more likely than men to experience some of the other common symptoms, particularly shortness of breath, nausea/vomiting, and back or jaw pain.
Major Risk Factors
- Diabetes
- High Blood Pressure
- Hypercholesterolemia
- Positive family history of heart attack and stroke
- Smoking
- Obesity - if your waist is more than 40 inches for men and 35 inches for women, then you have "central obesity."
The risks are often underestimated because women develop heart disease later than men - often at age 65. Studies are showing that younger women are developing heart disease earlier than originally thought. One study stated that women still face potential cardiovascular problems because of calcium buildup in their arteries. There is consideration for routine testing of coronary artery calcium to gauge heart risk for women. While there are no known measures to reduce coronary artery calcium, women can reduce their risk for heart disease by measuring calcium which can show they might actually be at higher risk. After this finding, they can benefit from preventive measures. The current situation is that there are no known ways to reduce the calcium. Women have to offset it with lifestyle changes that reduce risk factors such as cholesterol.
Necrosis of a region of the heart muscle caused by an interruption in the supply of blood to the heart, usually as a result of occlusion of a coronary artery resulting from coronary artery disease. The most common cause is a blood clot (thrombus) that lodges in an area of a coronary artery thickened with cholesterol-containing plaque due to atherosclerosis. It is caused by a severely narrowed or completely blocked coronary artery that keeps oxygen and nutrients from reaching heart muscle.
Restoring blood flow can be accomplished by dissolving clots found in the artery (thrombolysis) or by pushing the artery open using a balloon (angioplasty). Since there is no awareness of coronary artery blocks, the cause of the heart attack, the person continues with the habitual life style that played a major role in creation of those blocks. Silent heart attacks are only the most extreme case of a still more prevalent condition called "silent ischemia" -- a chronic shortage of oxygen- and nutrient-bearing blood to a portion of the heart. Although chest pain is usually the number 1 indicator, extreme shortness of breath would usually take second place. The patient has to find and use the credible, proven information that can prevent and even reverse advanced coronary artery blocks. The most trusted approach to build up your cardiac health (even with advanced coronary artery blockage) is the adoption of a regular and intelligent exercise plan. A test for coronary artery calcium is easily done and lifestyle changes can be commenced immediately.
Damaged
In the case of a silent heart attack, the patient is not aware of the infarction and because valuable time is wasted, the heart becomes permanently damaged. Finding out that your heart is seriously damaged because you did not act right after a silent attack can be devastating. Your doctor can conduct test that enables looking for damaged areas of the heart and problems with the heart's pumping action. This indicates the healthy and damaged areas of the heart.
Women Heart Attack Symptoms
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| Women Heart Attack Symptoms |
For women symptoms can be thought of as an anxiety attack or panic attack. These symptoms are often brought about with a feeling of something being wrong. Discomfort, fatigue, sweating and clamminess are all symptoms that are frequently experienced and ignored because they aren't earth shattering. These symptoms do not scream out 'Heart Attack' so the women who suffer these convince themselves that they are fine.
An overall feeling of being tired or even exhausted for no apparent reason is one of the symptoms that many women experience. This isn't just feeling like they would like to go to bed a bit early tonight, this is a fatigue that is felt throughout the body. Oftentimes the woman experiencing this knows something is wrong, she just has a 'gut feeling' and acting on this feeling is what saves her life.
With women, symptoms can be so vague and even mild that if it weren't for the nagging feeling that something is wrong she might just ignore her symptoms completely. This intuition to seek care when something is wrong may also be a part of the problem. Women tend to seek treatment more often than men do so their doctors may be less likely to think this is a serious condition than they would if the tables were turned.
Once recognized, either by the doctor or the woman herself, symptoms can tell quite a bit about the attack itself. Heart attack symptoms can be experienced for as long as a month before the diagnosis is made. During this time she may feel like she has the flu. Body aches, fatigue, nausea (for some it can be extreme nausea), cold sweats, and shortness of breath are all symptoms of a heart attack that women can be experienced and need further investigation if you chest discomfort and for some women a pressure low in the chest.
For men the feeling of heaviness in the chest is often described. This can be felt by women, but only 30% of women who have heart attacks state they experienced any chest pain at all through this process. Usually the chest pain women experience is a stabbing pain, not the crushing pain that men feel when they have a heart attack.
It is important if you are a woman and you have symptoms that you seek medical treatment immediately. The in women, the common symptoms are:
o Unexplained fatigue or extreme tiredness
o Shortness of breath
o Nausea (not relieved by antacids or even burping)
o Heart burn that won't go away with antacids and
o Cold sweats
o Chest discomfort
o Pressure low in the chest
o Panic or anxiety attack symptoms without the trigger
If you are experiencing these symptoms instead of trying to brush them off as being nothing or assume it is a panic attack. Seek medical treatment. Discussing your health with your primary medical care provider is important. If deep down you feel there is more to your symptoms you should let your doctor know that you want him to run a couple tests. More women die from heart disease than any other ailment.
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