◻️ Photo: ThePrize amphora (Jar )was made by the Euphiletos Painter in 530 BC. It was discovered in Attica. Made out of terracotta . The amphora has a height of 24.5 inches (62.2 cm). On one side of the vase there is a depiction of a foot race, told to be a prize of a competition on a race station of nearely 200 yards (183 m).
🟡 Early humans most likely developed into endurance runners from the practice of persistence hunting of animals, the activity of following and chasing until a prey is too exhausted to flee.
Competitive running grew out of religious festivals in various areas such as Greece, Egypt, Asia, and the East African Rift in Africa.
The Tailteann Games, an Irish sporting festival in honor of the goddess Tailtiu, dates back to 1829 BCE, and is one of the earliest records of competitive running.
The origins of the Olympics and Marathon running are shrouded by myth and legend, though the first recorded games took place in 776 BCE.
◻️ Photo by : bpHope.com
Few of us, however, simply want to live longer. Rather, we hope for a long, productive, healthy, active life. That’s where running and high-fitness shine.
You don’t have to wait for months to see the benefits. Your daily dose of running will start showing the benefits almost instantaneously.
🟡 First 30 mins to First Month Running Impacts:
Running prepares you to deal with daily stress and challenges without getting panicked. You will stop overthinking and feel more relaxed. This is because running can immediately reduce the activity in frontal cortex. This makes running the simplest and the healthiest way to break free from the daily grind.
- Scientists used the carbon-dioxide challenge test to determine the connection between anxiety sensitivity and physical activity. They found that more physically active people were less likely to panic in fearful situations even if they have anxiety sensitivity. (CO2 inhalation can induce a panic attack in healthy volunteers and in patients with certain mood and/or anxiety disorders.)
- Running elevates mood like drugs because it stimulates the same pleasure and reward receptors. This is the reason many addiction therapies include a lot of exercise.
It triggers production of Endocannabinoids that makes you happier, more focused and happier.
- Running stimulates growth of fresh grey matter in brain. Just a month of running will result in thousands of new brain cells.
◻️ Photo by : Freepik
🟡 1 Month Plus:
After just a few weeks Running will help you curb the bad habits or addictions like recreational drugs, smoking, or excessive drinking.
Fatigue will gradually become no more a constant feature of your life, a 6 week trial of young adults who reported persistent feeling of tiredness found improvements in energy levels and a drop in fatigue.
🟡 6 Month Plus:
Now you are starting to enjoy it. you become more conftortable over Miles. Going for the run is not as hard as it used to be.
Running can significantly improve free testosterone levels in men, especially the intensive interval running workouts.You can also try trail running if road running is too easy for you.
The benefits are not limited to men. Research has also shown that 20 minutes of vigorous running can boost physiological sexual arousal in women.
Running just 7 - 14 miles a week can keep your cholesterol levels in check.
Six months of running or exercise will result in 30% reduction in C-reactive protein means Healthy cardiovascular. This will not only reduce chances of inflammation but it improves your IQ .
Training for your first marathon can reverse age related vascular stiffening. This study confirms that it can trim up to 4 years off the arterial age. In other words, your arteries will be 4 years younger after a few months of long distance running.
All in all, running has significantly reduced the chances of heart attack, stroke, and other serious complications.
A study observed .51% reduction in hemoglobin A1C (sugar) values in runners. This is a significant improvement.
Regular running will reduce the risk of diabetes related heart attack to 20% and eye or kidney damage to 40%.
🟡 First Year:
Improved Neuromuscular changes that leads to better running efficiency. You are now able to run longer distances while consuming less energy. Muscles and tendons will adapt to high workload.
Strong knees or back can mean so much especially as you age. Contrary to the popular belief, your knees will actually get healthier because of your regular running routines.
An estimated 80% population suffers from back problems at some time in life. It is one of the most common reasons for visit to doctors. Thanks to running, you will be able to keep these problems at bay. Earlier it was believed that exercise cannot help intervertebral discs in anyway. Mainly because it is too slow to respond but a recent study has shown that running can actually strengthen the discs.
Running will also strengthen your thighs, quads, or hamstrings. These are some of the most important muscles in your body.
🟡 10 , 25 Years Plus:
You are not overweigh.
Many people gain unnecessary weight by the time they reach 40. That becomes a breeding ground for problems like diabetes, obesity, or depression. You can manage to keep these problems at bay by running.
Another common problem in the 40s or 50s is poor bone health and osteoporosis. 1 in 3 women suffer from osteoporosis fracture after the age 50.
Luckily, your legs, knees, and backs are stronger than your contemporaries. You can considerably improve your bone health through running.
Running strengthens your core muscles too (Packs). These muscles are responsible for supporting your stomach and spine. It makes it easy to maintain a healthy, upright posture.
You look much younger than your age. This is because of regular physical activity that slows down biological aging. Research suggests that high levels of physical activity can reduce up to 9 year of biological aging.
A study found that 40 years old people who regularly exercise had skin like 20 or 30 years old.
Not just biological aging, running will actually add years to your life. In a study, researchers found an average gain of 3.5 to 4.5 years in the life expectancy of people who performed regular exercise. People with smoking habit added 4.1 years. Non smokers added 3 more years while cancer survivors added as much as 5.3 years to their lives.
Keep in mind that this longevity is not because of just running. It is because of the habits and lifestyle changes you will cultivate through a regular exercise regime. We have discussed how running can help you adapt healthy eating habits, quit smoking, improve your sleep, and mental health? All these changes will definitely contribute to longevity.
There are two methodologies of classifying the act of running in a professional manner:
the Geography in which it is happening & the Distance and relevant applied Technics of how it is done.
1- Track running: It can be individual or relay events with athletes racing over specified distances on an oval running track. The events are categorized as sprints, middle and long-distance, and hurdling.
2- Road running: Takes place on a measured course over an established road. These events normally range from distances of 5 kilometers to longer distances such as half marathons (21Km) and marathons (42 Km).
3- Cross country running: Takes place over the open or rough terrain. The courses used for these events may include grass, mud, woodlands, hills, flat ground and water.
4- Vertical Running:
The majority of popular races do not incorporate a significant change in elevation as a key component of a course. There are several, disparate variations that feature significant inclines or declines. These fall into two main groups.
The naturalistic group is based on outdoor racing over geographical features. Among these are the cross country-related sports of Hill running , Trail running (Ultramarathon distances), the running/climbing combination, skyrunning ( Mountain running above 2,000 metres (6,600 ft) where the incline exceeds 30% and the climbing difficulty does not exceed II grade).
The second variety of vertical running is based on human made structures, such as stairs and man-made slopes. The foremost type of this is tower running, which sees athletes compete indoors, running up steps within very tall structures such as the Eiffel Tower or Empire State Building.
We will be focusing on offtrail Running as it may be the hardest types of running.
Hill work, switchbacks and sudden adjustments in stride to ensure a solid landing spot all require excellent flexibility. Thus it’s worth extending the amount of time you currently stretch, and to add some additional stretches to your routine.
It's important, too, for you to stretch after your body is already warmed up. Stretching while your muscles are cold can lead to injury.
2- Eyes Front, Head Straight:
Gawking at scenery and staring at your feet are two temptations to resist. Instead, you want to keep your eyes down and scan the trail 10 to 15 feet in front of you for obstacles.
3- Shorten Your Stride:
Shortening your stride can make you more agile and able to react quickly to obstacles. You’ll also be able to lengthen a single stride when needed—to avoid landing on a rock or muddy patch, for example. (If you’re already taking long strides, you forfeit the amount of “emergency” extension you have available.)
4- Keep Your Shoulders Straight:
Hunched shoulders put stress on your back and rob your lungs of inflation space. They are also a sign you’re too tense, so take a moment to relax them. Then hold your shoulders straight, align them with your back and lean your whole body slightly forward as you run.
Whenever you run, check your running posture periodically. Are you hunched over? Straighten up. Are your shoulders caving forward? Roll them back.
5- Hone Your Arm Swing:
Keep your hands in relaxed fists. Orient your arms so they are perpendicular to your torso, rather than pumping diagonally across it. Your fist should lightly graze the side of your running shorts on each swing.
Having an efficient swing motion helps you build forward and upward momentum through your entire torso, rather than relying solely on your legs.
Downhill Trail-Running Tips ↘️
1- Wing Out Your Elbows:
Charging down a steep, rocky trail is a balancing act. Wing out your elbows to improve your control, just as a tightrope walker might hold arms out for balance.
2-Land on Your Midfoot:
The argument in favor of a midfoot strike is twofold: maximizing balance and minimizing injury.
Much like in skiing, staying over your center of gravity, rather than behind it, helps you maintain balance and control your speed on descents. If you’re landing on your toes or heels, you’re less likely to stay over your center of gravity.
In addition, if you’re a new trail runner, it takes time to develop precision in your stride. If you’re a forefoot or a rearfoot striker, a misstep can lead to a rolled ankle and/or a tumble. Aiming for the midfoot simply gives you a greater margin for error.
Note that pain and injury can also result from changing to a different foot strike. So pay careful attention to how your body feels and go slowly with any stride changes.
Uphill Trail-Running Tips↗️
1- Shorten Your Stride Even More:
Bounding up a hill isn’t sustainable. When you’re climbing steep hills, short, quick strides will be easier on your cardio system. They’ll also help you avoid strains to your Achilles’ tendons, hamstrings, calves and glutes.
2- Switch to Speed Hiking:
On sustained hills, speed hiking is often more efficient than trying to keep up a running cadence. This is especially true on a longer run or race, where preserving your endurance is key. With practice, you can maintain almost the same pace with a much lower energy output.
Depending on the distance and types of run, gears can be more or less , here are some trail running gears:
- Running shoes :
Professional specs on :https://www.rei.com/learn/expert-advice/trail-running-shoes.html
- Running Socks:
Professional specs on : https://www.rei.com/learn/expert-advice/socks.html
- Calf compression sleeves:
A seamless mix of Nylon and spandex fabrics calf tights , allowing you to train harder and compete with reduced post-exercise fatigue. MSS – Muscle Support System built in to reduce muscular vibration and improve shock absorption. Aids injury prevention from muscle tears and cramping, shin splints and impact injuries and joint pain
- Dry fit short & shirt:
Nylon is one of the most popular fabrics in running wear as it's sweat-wicking, breathable, and super stretchy so it'll move with you for a comfortable ride.
Polyester is a plastic based fabric making it durable, lightweight, breathable, and non-absorbent.
Many brands of running shorts often feature an inner lining that can act as underwear prevent chafting and keep runner ventilated and fresh over long distances, where the build-up of sweat and constant motion could cause a nasty rub. An increasingly common alternative to using a lining inside the shorts is to incorporate compression materials under the shorts.
Long-running shorts have a variety of useful features such as:
- Hydration Pack: Ultra-Light weight backpack that carries water bladders, few tiny pockets for cellphone , necessary papes, energy booster snacks.
- Jacket: Water, wind proof jacket offers a UV protection, made out of lightweight commonly Nylon/Polyester fabrics.
- Smart watch: Water Proof, GPS builtin tracker, heart rate sensor smart watch .
- Cell phone arm case protecting the phone from slipping and rain.
- Sport Eyewear: Durable TR90 frame, Polarized High index unbreakable plastic lenses of an abbe rate not less than 39.
- Earphones: Optional, prefeered to be water proof wireless type.
- Running hat:
Moisture-Wicking, this feature is necessary to keep sweat pulled away from your head.
Breathability, look for ventilation and breathable material around the hat to help keep your head cool.
Quick Drying, Not only do you want the moisture pulled away from your head, but you also want it to evaporate as soon as possible.
Inner Sweat Band, You’ll want to choose a running hat that is lined with what looks like a sweatband on the inside of it. This will help soak up additional sweat and keep it from running down your face.
- Running Poles: More details on AMELY HIKING POLES #020-1 .
Classic 6 Panels - Baseball Design Soft Cap with a rounded crown and a stiff peak projecting in front.
- 100% Quality Soft Cotton Fabric (Peacock Blue & Standard Gray Colors).
- AMELY logo and Name are embroidered into the fabric.
- 100% SILK Customized AMELY Logo Woven Tag.
- Center Push and Camming Buckles provide easy adjustment while holding webbing securely in place.
- Customized inner sweatband.
- Six eyelets for maximum breathability.
7075 aluminum alloy of 7000 series (Commercially called ERGAL), with zinc as the primary alloying element.
Due to its high specific strength and excellent mechanical properties, exhibits good ductility, high strength, toughness and good resistance to fatigue, it is often used in rock climbing equipment, bicycle components, inline skating-frames and for all- seasons hiking poles.
* Tube diameter φ18-16-14 / Thickness 1.0mm
* Levers: Quick Flip-Lock
* Handle (Grip): Cork grips absorb shock and don't get slippery. They are nicely shaped to fit your hand and very comfortable.
* Secondary Grip: An an extended EVA Foam grip to allow a quick change of grip, effectively shortening the pole on steep terrain.
* Length: Size 24” (60.9cm) all the way to 54” (137cm).
* Wrist Straps with AMELY Logo Embroidered.
Different 4 ends ( Tips ) for different applications:
- Rocky surfaces.
- Hard solid surfaces.
Avoid risk of injury
Trekking can place extraordinary stress on your hips, leg muscles, ankles, and knee joints, and many hikers feel the stress during steep ascents and descents. Prolonged stress to these joints can lead to muscle fatigue and injuries from tippings, stumbling, or even falling while on the trail. Using hiking poles reduces the impact of hiking on the leg muscles and knee joints, and can help to lessen the impact of the load by as much as five kilograms when walking on level ground and as much as eight kilograms when descending. The poles reduce the effort placed on the leg muscles by sharing the load with the muscles of the upper body and transferring the weight, strain, and stress evenly across other muscles. By doing so, there is less stress on your muscles and joints, leading to a more enjoyable and injury-free hike.
Help with balance issues
When navigating through shallow streams, rock hopping, scree-running, or walking through the muddy forest floor, trekking poles can be worth their weight in gold by providing two extra points of contact with the ground, essentially converting two-foot hikers into four-legged hiking machines. This can be particularly beneficial for trekkers carrying a full pack, as the added weight of up the 15 kilograms can increase instability around obstacles like streams, traversing rocks and over logs.
Reduce back pain
When trekking, most people tend to look down a lot, watching where we place our feet. The problem with looking down is that by doing so, we round our shoulders and bend our heads forward, putting strain on our necks and upper backs. Additionally, when you look down while walking uphill this shifts the center of gravity and increases the risk of stumbling or even falling on uneven surfaces. Using a trekking pole while bushwalking corrects your posture and engaging muscles in the body that help strengthen your core muscles, which in turn protect your back and improve upper back muscles.
Increase blood flow
Thanks to the additional stability, posture, and injury avoidance benefits that walking poles have on your bushwalk, trekking poles can also increase the pace in which you walk, which in turn increases your heart rate. Normal walking engages 35% of the muscles in your body, however, this increases to 90% when you walk with trekking poles. As a result, you increase oxygen use and blood flow in your body by 20%, even if you don’t actively increase your exercise intensity. In fact, research shows that you can burn 20% more calories while using trekking poles!
Before starting off on your trek, you need to adjust the trekking pole height. Standing on a flat surface, unlock the top and bottom sections of the pole by either twisting or opening the lever. Adjust the length of your pole so that your arm forms a 90-degree angle, ensuring your shoulders are relaxed and your elbows are by your side. Some people like to adjust the upper and lower sections equally, however, some poles are designed to have the lower section extended to the maximum height before adjusting the top section. ⚠️Keep in mind to not cross over the maximum permitted length in any way.
When heading up hills, you may want to adjust your pole length so it is slightly shorter, and similarly, make it longer for when you are descending downhill.
⚠️Lock the adjusting clips very well to prevent any slip during risky ways.
The reason some trekkers aren’t a fan of using walking poles often comes down to the fact that they have not trained themselves in using the poles properly. After you position your hands correctly in the straps, adjust the height of the poles, and are ready to take off, remember that there are three main ways you can move with poles that could work for you. Try one method, and if it’s not ‘you’, give one of the other methods ago:
Alternate legs: Each pole goes forward when the opposite leg does. This pattern maximizes balance and lets your arms swing the way they do naturally when hiking.
Parallel legs: Each pole goes forward when the same-side leg does. This pattern provides the most relief to your legs, so use it to minimize leg fatigue and stress as needed.
Double pole: Both poles move forward at the same time. This pattern is useful for stepping up or down obstacles.
Walking downhill can sometimes be taken for granted. After all, with the help of gravity, you don’t need to use your muscles as much, right? Not necessarily! Twists, slips, and tumbles are much more likely while walking downhill and for this reason, it’s important to learn how to walk effectively downhill, and use the support of trekking poles when available.
⚠️Ensure your center of gravity is low and over your legs. That means don’t lean forward or backward. Your trekking poles, when adjusted for a slightly longer length than on a flat surface, should help you here!
Keep your downhill leg slightly bent upon impact to reduce stress on the knees. By doing so, you are encouraging your muscles to take the brunt of the strain rather than your joints. Believe us, your knees will thank you for it later!
Shorten your stride to lessen the impact of strain on the knee joints, especially if you are carrying a backpack. ⚠️If the terrain is very steep, icy, or muddy, consider walking sideways to reduce your chances of slipping.
When using poles, place the tip of the pole on the ground and position your foot right beside it for optimal balance.
⚠️Focus on where you are placing your feet. You may feel tempted to ‘let it all hang out’ on the descent, however, this can lead to mistakes.
⚠️Poor foot placement, center of gravity or not paying attention to obstacles can lead to slips, falls, and tumbles and can turn a good day into a bad one pretty quickly!
Trekking poles are also handy when walking uphill as they encourage a healthy balance of weight. Slightly shorten the poles so that they are used to push off (rather than pull yourself upward) as this ensures correct body positioning and exertion placed on the right muscles. When walking uphill, consider:
Loosening your hip straps from your backpack as they may constrict your stride and ability to breathe properly while ascending. Placing the poles close to your body as you ascend and pushing off the ground with them to give you added propulsion. This engages your upper body strength during the ascent and takes some of the strain away from your lower body. Take regular breaks. Sometimes, no matter how many poles you walk with, it can be a battle going uphill. Take regular breaks and try to keep your heartbeat constant. Remember the tortoise and the hare story? Be the tortoise!
Trekking poles can make a huge difference to your bushwalking experience if you use them correctly. They are useful especially for hilly terrains, crossing streams, and when walking with a heavy backpack. They help you to walk quickly, give you additional support, and reduce your risk of injury. While there's no right or wrong way of using trekking poles, training helps you to use them efficiently for a more satisfying trekking experience.
PERFECT FOR SAFER TRAVELS
When traveling to a foreign country "especially one where you might already stand out as a tourist" having a waist bag is crucial! A medium sized waist bag is the perfect size for carrying everything you need close to your body! Plus, you won’t draw unnecessary attention to your things as you walk
Ever dug through your bag just to find your things and pulled everything out first? No need with a small waist bag , With loads of pockets and zippers, you can easily keep things organized if you’re packing it as an airplane bag. There are even pockets large enough to fit your passport, tablet, and phone, keeping them safe and secure.
MINIMALISM FOR YOUR BAG
A waist pack's compact nature minimizes the amount of stuff you carry around, so you stick to just the essentials
MULTI-FUNCTIONAL PACK AND STYLISH, TOO
Whether you’re traveling, need your hands free while juggling kids or groceries, or out for a run, the waist pack can handle it. Beyond whatever activity you can think up, a waist pack actually looks cool and go beyond its multi-functionality.
EVERYONE CAN CARRY STUFF
When traveling as a couple or with kids, there is often one person holding the bag with everyone’s stuff. With a waist pack, everyone can hold their own belongings and carry the weight. Solo travelers will also love the waist pack, because they now can keep their stuff in a smaller space.
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