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What And How To Eat In Winter

What And How To Eat In Winter At this time of year, a hot soup warms us up and brightens our day. That is why in this blog will review other foods for winter , tasty and ideal to increase your body temperature, but not your weight . A rule, to begin with: winter is not synonymous with eating all the time. You can feel a pleasant warmth with warm drinks, such as an emollient, an infusion, pineapple water or old coffee. As far as possible, avoid adding sugar or use panela, sweetener or some natural sweetener instead. Some essential foods at this time are fruits and vegetables, as they are rich in antioxidants . That is, they reduce the production of free radicals, molecules that cause some respiratory processes. Some recommended fruits in winter are: Lemon Plum Pineapple Orange Mandarin Orange apples Pear All of these contain vitamin C , which reduces the chance of acquiring respiratory tract infections. Vegetables also contain significant concentrations of this vit

5 Tips For Running Your First Full Marathon

 5 Tips For Running Your First Full Marathon

Running a marathon can be a unique and satisfying experience. It is necessary to have some preparation before facing this challenge. If not, you could put your health at risk. Read the following note.

Being able to run a marathon takes a lot of preparation. You must take into account different aspects such as previous training, diet, equipment, duration and distance of the competition.

Start with why. Why you want to run your first marathon?

I believe we all need to start with WHY we’re doing something. First, we need to understand our purpose behind desiring to achieve this goal. So, whether you are running your first 5 KM race or first marathon, you need to understand and be firmly grounded in your “why” behind it.

For example, some people decide to embark on running a marathon to get in shape. Others do it to raise money for a cause they believe in. You may also be a parent trying to set an example of how to live a healthy lifestyle for your children. Still, it could be that you’re being challenged by a friend or co-worker to run a marathon together. Whatever it is, make it your mantra. Do I need to keep going with the cliches?

Start with “why” and you will have a constant reminder when things get tough.

Here are 5 important tips that you should know if you want to run a marathon:

1. Organize a Training Plan

The most important thing to be able to run a marathon is to have done the proper training. A training plan can last between 12 and 20 weeks if you already run regularly. However, if you want to start from scratch your body will need to adapt, which will take between 6 and 12 months, until you have achieved considerable physical resistance.

You must bear in mind that during each routine there must be different types of exercise, such as:

  • Aerobic Resistance Exercises: You should measure your resistance level when running taking into account how much distance you travel and in how long. Every week you should aim to improve your record, being constant and taking the necessary precautions without overexerting yourself. It is recommended that you do these exercises at least 3 times a week.
  • Doing other activities: Like swimming, aerobics, cycling, and dancing will improve your aerobic endurance more than just running. Before running a marathon, you should know what your aerobic endurance is in time and distance.
  • Strength Exercises: It is also recommended that you perform leg strength exercises. Doing these exercises regularly will also reduce fatigue when running.

In addition, doing strength exercises for the upper torso will help you maintain a low body fat index and more muscle. This will help your body have better conditions to withstand a marathon. You should do strength exercises at least 2 times a week. 

2. Eat Well and Respect Your Sleep Hours

If you are going to do a training to run a marathon, it is vital that you have a balanced diet. Each person has a different nutritional requirement, so the ideal is to create a diet that suits your qualities and your training. It is also essential that you stay well hydrated when doing your exercise routine. 

Maintaining a good sleep rhythm is vital to making progress in your routines. Sleeping 8 hours a day will allow your body to recover properly after each workout. 

3. Get a Medical Check-Up

Running a marathon is a difficult challenge that requires good health. Otherwise, you would be putting your health at risk due to several factors. You must have good health in the following key points of your body:

  • The Heart: A marathon requires a great cardiac demand. You can achieve great endurance in the marathon, but there are other factors that could affect you and that it is better to rule out previously with a specialist.
  • Your Joints: when running a marathon or when training you must maintain proper technique to maintain good joint health. If you suffer from any type of joint condition, ask your doctor how much effort you can make when exercising.

  • Your Kidneys: Running for a long time increases temperature and blood flow to the kidneys. While it is not usually serious, it is for people with kidney disease or diabetes. That's because enduring a marathon could aggravate existing injuries, so it's important to rule out any problems.

4. Know Your Limits

The training does not only serve to adapt to the effort. When training you must know your capacities and physical limits, and you should not over demand yourself. If you try to exceed by far what you achieved in your routines, you could put your health at risk. This could affect to the point of preventing you from participating again.

Also recognize the signals that the body can give you during a workout. If you experience nausea, dizziness, pain, or other signs, stopping and seeking medical help is always the best option.

5. Hydration Is Important

Understand that what you do off the road, track, or trail is just as important that when your feet are pounding the terrain.  In my opinion, the most important thing is being properly hydrated.  When attempting to run a marathon, or partaking in any physical activity for that matter, making sure you have enough water or energy drink.  The worst thing you can do is get sick during or after a run with dehydration problems.  It can be scary and kill your motivation.

When doing practice or going for long run you need to be drinking more because you’re sweating all of that out during your training runs.  Drink water or energy drink before your runs, during your runs, and after your runs.  Keep hydrated throughout the day and especially make sure you’re re-hydrating yourself after training.  It will help keep you healthy and happy.

It is also important that you wear the necessary footwear to avoid injuries when training and running the marathon. Wear sweat-wicking fabrics to keep you cool during the run.

Although physical training is vital to meet this challenge, it is important that you keep your motivation to the maximum and be clear about your goals. Consistency is the key for you to achieve your goal.

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