10 Tips on How to Best Train for a Marathon

Whether a serious competitor or a casual fitness dabbler feeling the pressure from friends, a marathon was never going to be easy for you because it’s not supposed to be. They call it a challenge for a reason! While the pain may be unavoidable, it does not have to be an utter nightmare. Don’t miss these 10 essential training tips:

1. Running is Not Everything
It goes without saying that the leading way to train for a marathon is to practice running. However, low-impact exercises come with the advantage of promoting your performance without risking your muscles or joints. Take some days off and dedicate them to such activities as swimming, cycling, yoga, or weight training.

2. Be Careful of Overdoing It
If you increase your training too quickly, you may burn yourself out or even cause an injury. It’s recommended to restrict your additional increments to a maximum of two miles per week, with the rough goal of hitting the 25-mile point at least a month before the big day. Download one of the many apps available to keep track of your pace.

3. Purchase the Correct Footwear
The greatest shoe doesn’t necessarily mean the flashiest or most expensive brand, but rather the one which fits your foot comfortably. Ensure you choose something flexible, light, and with plenty of arch support if you require it. Test out a few options before you buy, and ask the salesperson for advice. Finally, always wear thick socks to protect against blisters, and be very wary of your old running shoes.

4. Dealing with the Pain
The best advice for dealing with any foot or knee discomfort is to never ignore it and to never run through it. You may think you are being brave, but you risk further (perhaps even permanent) damage which could mean no marathon at all. Consider any tenderness to be a warning sign, take some time off, and get a medical professional to identify the cause of your knee pain if it persists.

5. Make the Most Out of Your Recovery Time
If you find your performance is beginning to wane, it’s probably best to take a break. Otherwise, you may lose motivation or injure yourself. If you can afford it, spend a week away from your program and use it to sleep often and eat healthily. Stretch as much as possible, take long baths, and visit a masseuse (or use a foam roller) to reduce any inflammation and speed up your recovery period.

6. Visualize Your Success
This may sound silly to some, but many athletes attest to its benefits. In your mind’s eye, imagine your physique at peak performance while developing some encouraging mantras to repeat to yourself as you run. These positive affirmations will train your brain with your body and will help tame your frustrations during those inevitable rough patches.

7. Take Advantage of Social Media
Chances are, your chosen marathon will have its own social media accounts on most platforms, so seek them out and join the conversation. There may be meetups where you can train with other participants, or perhaps there will be an official hashtag you can use to share your progress. Just ensure you don’t take it too seriously and never compare yourself to other people who seem ahead of you!

8. Watch Your Diet Before the Marathon
While carb-loading the night before is a common suggestion, this practice may actually clog up your system and make it difficult to sleep. Instead, consume your carbohydrates for lunch the day previous, and stick to a lighter dinner before bed. In the morning, eat breakfast at least three hours ahead of the race to encourage proper digestion (good choices include fruits, porridge, or a peanut butter bagel).

9. Refuel While Running
It is important to maintain your carbohydrate levels during the marathon itself. Every hour or so, snack on some energy gels, a large banana, or a honey sandwich to keep your body functioning at its maximum. Another smart tip is to decide on this food before your event (including any sponsored sports drinks they may be handing out) and consume those specific items while you train. This will avoid any unwanted stomach surprises on the day.

10. After the Marathon
Once you’ve crossed the finish line, take a shower, eat a meal loaded with protein, and then go have a nap. You deserve it! Give your body some time to rejuvenate after what you’ve been through, but there is no harm in a quick jog to keep the blood flowing either. You might as well start preparing for the next marathon now, right?

This is a guest blog entry.

5 Things You Should Know About X-ray Protection Technologies and Health

In the 1890s, Wilhelm Roentgen experimented with inventions that would become today's X-ray machines. For his contribution, he received the first Nobel Peace Prize for Physics. While this was one of the first purposeful uses of radiation, some form of radiation has always been in existence. Our uses of radiation have evolved over the last few decades. And with it, so has our understanding of the need for radiation protection against the harmful elements of radiation exposure.

Here are 5 things you should know about radiation, X-ray protection, and your health.

1. Radiation protection grew out of X-ray use.

In the late 1980s, the world was reeling with the discovery of X-ray technology. Scientists and researchers delved liberally into using X-ray imaging apparatuses with no awareness of the possible side effects. This disregard for the damaging effects of X-rays continued for several years. Widespread and unprotected use continued. But soon individuals began to report various symptoms.

The dangers of X-ray use were documented by a doctor and a professor with the Vanderbilt University. These two individuals experimented with taking X-rays of one of their heads, which resulted in a loss of hair. William J Morton, Thomas Edison, and Nikola Tesla are among others who reported various irritations as they used X-ray technology.

In the early 1900s, William Rollins, a pioneer in radiation protection, discovered that X-rays could kill lab animals. And that a pregnant guinea pig was unable to carry to term due to exposure to X-ray radiation. Thus the connection that radiation could kill a fetus.

2. Lead as radiation protection was the gold standard for many years.

Most any material provides some protection against radiation waves if used in large amounts. The challenge scientists faced was to find materials that allowed movement while also shielding from gamma rays.

Studies on materials and various radiation waves evolved. Researchers soon discovered that different shielding techniques were needed depending on variables. For example, the type of energy waves, as well as the application of those energy waves into daily use.

For many years, lead was used as the standard of protection when it came to X-rays and radioactive material protection.

With its high molecular density, lead is effective at preventing penetration of gamma rays. To this day, it continues to be used as a protective shielding material against radiation. Certain applications are best suited for the use of lead plates, lead glass, lead bricks, and other barriers.

Today there are many alternatives to lead that offer the same protections, but without the weight, density, and bulkiness of lead.

3. Industry revolutionizing alternatives to protective wearables.

Professionals who are exposed to radioactive material must wear X-ray protection in the form of gloves, glasses, and aprons. Because lead is blended with additives to make it wearable, the result of this blend is often unwieldy.

Non-lead protection uses composites of tin, tungsten, antimony, and bismuth, among others. The exact blend differs based on the manufacturer. But all of these materials are lighter in weight, yet have the same capacity as lead to block radiation.

4. Heavy shielding gear can cause back issues.

Radiologists wear X-ray shielding gear on a daily basis. A 2014 study surveyed 148 radiologists spanning 10 hospitals. Thirty-eight percent of the radiologists reported work-associated pains and injury. And forty-one percent of those surveyed complained of lower back pain.

Back pains are one of the leading causes of disability around the world. Many medical experts agree that wearing heavy materials is likely the cause of back pain in the aforementioned study.

Additionally, lead based protective gear is costly to dispose of in an environmentally friendly manner. By contrast, non-lead-based protective options are easier to recycle. Therefore, the use of non-lead protective gear has become a popular option to those in this field.

5. Outside of X-rays, these are your common sources of daily radiation.

Mankind has been exposed to natural sources of radiation since our beginnings on the planet earth. The United States Nuclear Regulatory Commission lists these naturally occurring sources of radiation:

• Radon and thoron - 37 percent
• Cosmic - 5 percent
• Internal - 5 percent
• Terrestrial, soil - 3 percent

Naturally occurring sources of radiation amount to 50 percent of the radiation we are exposed on a day to day basis. Manmade sources of radiation account for the other 50 percent. The sources are medical procedures at 36 percent, nuclear medicine at 12 percent, consumer products at 2 percent, and Industrial and occupational exposure at 0.1 percent.

This is a guest blog entry.

4 Common Misconceptions About Injuries and Recovery

Think you know everything you need to recover from your injury? Were you recently injured but perhaps are not healing as fast as you would like? Did you know that some well-established ideas about injuries and recovery could be misleading? Here are some common misconceptions that could be delaying your healing process.

Misconception No. 1: If there's no pain, there's no injury.

Whether you were sidelined by a sports injury or hit by a drunk motorcycle driver, any case of injury requires medical attention. But often, if the pain from an injury is not enough to knock us off our feet for good, we brush it off for fear of hospital bills. Or perhaps you experienced some initial pain, but it subsided after a while? Any event where your body is subjected to trauma requires a visit to the doctor.

In most cases, pain is the body's response to injury. It is the body's alarm system telling you that damage has been inflicted and that you must take time to heal. But in certain cases, this response system might not be activated. Nerves in an area that received the damage might not be sending pain signals to the brain as they should. Or if the body is in too much pain, the nervous system may shut down.

Injuries that are not seen to right away can become more complex to treat. And by the time your pain response kicks in, your body might be in worse condition than if you had caught it right away.

After an accident or an injury, regardless of your pain level, always seek medical attention. Doing so will make sure injuries are diagnosed and treatment starts as soon as possible.

Misconception No 2.: Rest 24/7 after an injury.

This misconception is partly based on fact. Your body heals best during sleep hours. Damage done to your body is repaired during sleep, says Michael Twery, director of the National Center on Sleep Disorders Research. Prioritizing a good night of sleep is essential. But sleep alone is not enough for total tissue recovery. Part of recovery involves movement.

Naturally, the advice your doctor gives for your case would take preference. But as soon as the doctor gives you the green light, start moving once again. If you are not sure what exercises are safe for someone with your injury type, be sure to ask.

Medical experts frequently state that moving about after surgery is vital for a speedy recovery. Being immobile comes with its own set of problems, such as blood clots, weakening of muscles, sluggish gut, etc.

Misconception No 3.: Working through the pain is OK.

"Pain is all in the mind." "Work through the pain." "No pain, no gain." These and other workout mottos become so widespread that often they are taken for truths that should be applied to all sources of pain.

Sometimes pain can be misleading. Phantom pain experiences, where nothing is actually wrong with one's body, can lead people to ignore pain or just "fight through it."

But for the most part, pain is your body's way of telling you to "get help." After an injury, it is particularly important to know the balance between enduring a little discomfort for the sake of staying mobile. And discerning that from when pushing through your pain could lead to secondary effects and harmful pain.

Misconception No 4.: It's better to forgo pain meds so you don't develop an addiction.

Not taking pain medication, while sounding noble, could actually hinder your recovery. When the body is in constant pain, it can be difficult for you to perform other activities that are needful for recovery. For example, pain could keep you up at night and prevent you from sleeping. As discussed earlier, sleep is when your body does a large part of its repairs. Not being able to get in quality sleep due to pain can set your healing back considerably.

Unmanaged pain could also prevent you from undergoing rehabilitating movements and exercises. Pain can limit your range of motion so that it causes you to rely on muscles that are not developed for that strain. This, in turn, can result in other damaging secondary effects.

If you are concerned about developing a reliance on pain meds, tell your doctor about your worry. And then only take as much as prescribed. If there is any of your prescription left after the pain has abated, be sure to throw it away.

This is a guest blog entry.

Five Tips for Correcting Supination

Have you ever thought about what your feet do when you walk or run? If you’re like most people, you probably haven’t, at least not until something starts hurting.

A lot of people are walking and running in a way that sets them up for a slew of lower body injuries. One common walking/running mistake people make on a regular basis is called supination.

Read on to learn more about supination and what you can do to correct it.

What is Supination?

When you walk, the ankle and back of your foot is supposed to roll in (pronate) slightly to cushion impact and help you adapt when walking on uneven surfaces. If your heel doesn’t roll in as far as it should or rolls out altogether, this is known as supination.

Supination is common among people who have tight Achilles tendons and/or high arches.

Why is Supination a Problem?

When you supinate, you put extra stress on your feet and legs since the shock isn’t being properly absorbed.

Some common injuries caused by supination while walking or running include:

• Iliotibial band syndrome
• Ankle sprains
• Hammertoes
• Achilles tendinitis
• Plantar fasciitis

Correcting Supination

As you can see, when left untreated, supination can cause a lot of problems, especially for runners and other active individuals. Luckily there are lots of things you can do to correct the problem. Some of the best methods of correcting supination include:

1. Change Your Shoes
For people who supinate as they walk or run, the best shoes are lightweight and flexible sneakers that support the ankle without wearing down in response to frequent motion in the ankle joint. High-top sneakers are also beneficial for people who have weak, wobbly ankles.

2. Wear Orthotic Inserts
In addition to replacing your running or walking shoes, you can also invest in orthotic inserts that support the arch. Some inserts also lift the heel to help minimize the rolling motion of the feet.

Inserts also minimize pressure placed on the pinky toes and keep the ankle stable. This, in turn, protects the knees and lower back when you run or walk.

3. Correct Your Running/Walking Form
New shoes and inserts help minimize discomfort and provide extra support for the ankles and feet. But they don’t actually address the root problem. If you really want to kick supination to the curb, your running and walking form needs to change.

Keep these tips in mind when walking or running to start altering your gait for good:

• Land softly when you run or walk quickly
• Land with the midfoot instead of the back of the heel
• Shorten your stride and increase the cadence of your runs to make a softer landing easier
• Maintain good posture -- keep your chest lifted and spine aligned

4. Stretch Regularly
It’s also important to stretch the lower body regularly, especially when you’re working on correcting your running or walking form.

Switching up the way you move will likely cause some increased muscle soreness, and it’s harder to change your way of walking or running when you have tight muscles that prevent you from moving through a full range of motion.

Some good stretches to incorporate into your routine include:

• Calf stretches
• Hamstring stretches
• Quad stretches
• Iliotibial band (outside of the thigh) stretches

You should also foam roll the lower body to further loosen up the muscles and promote faster healing.

5. Incorporate Resistance Training

Finally, make sure you’re also working on strengthening the muscles in the lower body. This will help you establish new and better muscle recruitment patterns and will further protect you from injury as you work on correcting your supination.

Good exercises to include in a resistance training routine include:

• Squats (using your bodyweight or holding a weight overhead to improve your posture)
• Lunges (walking lunges, reverse lunges, and side lunges are all good)
• Banded side steps (these strengthen glutes and outer thighs)
• Calf raises

Conclusion

Supination can cause a lot of problems, whether you’re an athlete or an average Joe. If you have a tendency to supinate while walking or running, keep these tips in mind as you start correcting the issue, and you’ll see improvements in no time!

This is a guest blog entry.

Top Tips for Dental Implants Care

Millions of people in Canada go through tooth replacements every year. In tooth replacements, dental implants have gained the most popularity. Whether you have suffered tooth loss due to an accident or infection, or if you want to make your appearance better with tooth replacements, dental implants are your best bet. Unlike getting dentures or bridges, dental implants are extremely convenient and durable. If you look after them and maintain good oral hygiene, your dental implants can last a lifetime which is one of the many reasons why they are so popular. You can get free consultation for dental implants at many dental clinics in Canada. However, we have summarized the Top Tips for Dental Implants Care for you.

Care Tips Post Surgery

• You should only take in a soft diet post-surgery. Avoid eating hard or chewy substances for a few days or for as long as directed by your dentist.
• You should only drink clear liquids for a few days.
• Don’t try to act heroic and be sure to take your pain medication as directed by your dentist.
• Some tenderness is fine but consult your dentist immediately if you notice increased pain. In case you can’t reach your dentist immediately, search for Markham dentists near me and get the nearest help before it gets serious.
• Take any antibiotics prescribed regularly to aid the healing process and to avoid any infections.
• For brushing your teeth, use a soft tooth brush to clean your teeth and the implant twice a day.
• Avoid using an electronic or ultrasonic tooth brush for a few weeks.
• Avoid wearing dentures or any prosthesis provided immediately after the surgery to let the tissue around the surgical site heal.
• Floss and clean between teeth in the entire mouth once a day except for around the implant tooth.
• Use a non-alcoholic antimicrobial mouth wash or saltwater rinses twice a day post-surgery if recommended by your dentist.

You will also get a free consultation for dental implant care post-surgery from your dentist. It is highly advisable to follow the instructions and commit yourself to regular dental checkups post-surgery to ensure success of the implant.

Make Your Implants Last a Lifetime 
As with natural teeth, with some regular care your dental implants can last a lifetime. Unlike dentures, you don’t need to replace them.

• Maintain a thorough oral hygiene at home to make sure that you don’t catch any dental disease and the area around the implant does not catch any infections.
• Get proper and regular professional maintenance done to make sure that your implants are fine and the rest of your teeth are healthy. If your dentist is far away and you can’t regularly visit them conveniently, simply search for Markham dentists near me and find your nearest clinic.
• There are different types of implants that require specific care. You can get a free consultation for dental implant cleaning from a number of dentists in Canada that can guide you in this regard.

We hope that these Tips prove to be useful for you and help you maintain your dental implants well.

This is a guest blog entry.

Tips For Choosing The Best Dentist

Having a difficulty choosing the best dentist in Canada? With so many dentists in Vaughan, it gets challenging to choose one. How do you know which dentist is the right choice? Is your dentist using the latest technology?

When it comes to dental health, we all avoid regular visits to the dentist because of various factors. For many people, choosing a dentist in Canada is a daunting task, this is why people avoid visiting a dentist. Though it is a not a smart move, most of the people don’t visit the dentists until a problem escalates. According to experts, one of the reasons for many health conditions is poor oral hygiene.
Since it is hard to choose a dentist, we have listed few the tips that will help you select the right dentist for your needs.

The Facility is Clean or Not

One of the top things you need to focus on is whether the dental clinic is clean or not. A good dentist will operate in a clean and neat facility. All the things in the clinic must be clean and organized. The equipment in the facility must be squeaky-clean as you don’t want to catch any disease or infection. Most of the dentists in Vaughan have a neat, clean, and organized office.

Check Reviews

Another thing you need to check before choosing a dentist is the dentists reviews. If a dentist offers excellent services, they are likely to have a list of satisfied patients. So, you can check the testimonials available on the website of the dentist. By checking the reviews online, you will know more about the patient’s experience with the dentist. You can even ask your friends, family members, or even neighbors about the dentist they visit.

Technology

This is the most important thing that you should not ignore. With the technological advancement, dental procedures and equipment have evolved. Now, you don’t have to worry about dental procedures being painful. The tools have become noiseless and procedures are often painless. The improvement in the technology has enhanced the quality of care. For instance, with the introduction of Digital x-rays, radiation exposure is decreased compared to traditional x-rays.

Experience of the Dentist

It is crucial to check the experience and education of the dentist. Is the dentist certified or not? Is the dentist a member of any association? For how long they have been practicing dentistry? Do they participate in any ongoing trainings? All these questions will help you decide whether or not the dentist is the right choice.

An experienced dentist will make sure you are comfortable and will tend to your needs carefully. There are many experienced Mapleridgedentistry.ca dentists in Vaughan. You must make sure the dentist you chose is perfect for you.

Overall, choosing a dentist is a serious matter and you should research extensively before choosing one. The dentist reviews will tell you a lot about the dentist. What type of services they offer, how they deal with their patients, and the experience of the patient are all important factors to know about.

This is a guest blog entry.

Why Should You Join A Fitness Class?

Do you want to be mentally and physically more fit? Fitness classes are gaining popularity rapidly. According to a study, both women and men are participating in fitness classes. There are various reasons for joining a fitness class.

The instructor will use various techniques and workouts for challenging people of all ages. It is a great way to have a healthy lifestyle and an easy way to become more social.

Unfortunately, managing and organizing a fitness class is a daunting and challenging task. There are several aspects that you have to pay attention to, from registering to scheduling to marketing to accounting. To make it easy to organize fitness classes, a fitness class software is an ideal choice. In this article, we have listed the reason why you should join a fitness class.

Have a look at the reasons why it is better to join a fitness class.

Professional Guidance

In order to stay in shape and have a fit body, you need to join a fitness class. An expert will be there to guide you at every step of the fitness program. The instructors will be certified and they are capable of making the fitness sessions enjoyable and fun. The instructors are experienced and have comprehensive knowledge. They can use this knowledge to keep the individuals motivated and committed to achieve their fitness goals. Furthermore, the instructor will set the tone and other individuals in the class will offer motivation.

Social Support

One of the reasons for joining a fitness class is that it makes you feel a part of something bigger. A fitness class spreads positivity as it welcomes people from all walks of life. It brings together people from different backgrounds, ages,and levels. This is a great way to make new friends and improve bonds with others. Joining a fitness class is one of the best ways to stay fit.

No Looking at The Time

When you join a fitness class, you will have a fun time. The exercises or activities will make you forget you are working hard and this will help in increasing your energy levels. When you will join a fitness class, you will not only be working hard, but you will be having fun. Having a fun workout plan will ensure you stick to the routine of physical activity.

Using The Best Fitness Class Software

The use of fitness class software is a great way to manage the fitness classes. It enables the customers to book the classes online. In case the class is full, they will be notified when there is a space in the class. Another reason to use the fitness software is that it makes payments easy. You can easily create schedules and update them any time.

In the end, the WellnessLiving crossfit box software is a perfect way to keep your customers updated. When you join a fitness class, you can have a pleasant time while staying in shape. The group fitness will help you experience movement in a memorable and positive way.

This is a guest blog entry.