Items Every Runner Should Consider Buying

We all know one thing that every runner needs: a good pair of running shoes. But what else should you be thinking about getting if you're a keen runner? Here are some items to consider.

Knee Support Brace

If one, or both of your knees is weak, or if you've had knee injuries in the past, then this piece of kit is essential. Knee support braces surround the kneecap or patella with supportive material and as a result your knees will experience less strain when you're running. Make sure you buy one (or two) in a breathable, washable fabric for best results. Simply slip on the support brace over the knee and you're good to go.

Adequate clothing

Invest in some proper running gear instead of just throwing on your old sweats. Today's breathable synthetic fabrics are a must for runners, and are much better than cotton which can stick to the skin when wet. Items to invest in include compression socks, t shirts, pants and hats. If you're female, a good sports bra is a must for keeping you comfortable and supported whilst running.

A stretching strap

Stretch out your hamstrings, quads and hips with a handy stretching strap. This useful device will help you to warm up and cool down after your run, making it easier for you to stretch important muscle groups. Most straps are adjustable to your body height, with spaces for your feet and places for your hands to grip onto.

GPS tracker

To track the distance you have run and to truly monitor your progress each time, you may want to use a GPS tracker. To do this, you can either buy some wearable tech like a smartwatch, or you can simply install an app onto your smartphone which should do the job just fine. There are lots of useful running apps on the market which you can try out. See what works best for you.

Heart rate monitor

To measure how effective your run is, and to see if you've reached your optimum heart rate, you may want to use a heart rate monitor. This is another job that can be done by a smartwatch, if you like to use them. There are also some smartphone apps that can help, although they are obviously less effective than a wearable.

Music

One of the best ways to motivate yourself whilst running is by listening to energetic or uplifting music. If this is something you want to try, you'll need to purchase a pair of comfortable headphones that will stay put when you're running. Of course, you'll also need an mp3 player or an iPod to play your tunes. There are many options to choose from which can be clipped to your clothes or stuffed into pockets.

Ice packs

Research show that the number of runners who experience injuries on an annual basis is 70 percent. This means you'll need to be prepared, even if you know you won't be overdoing it. It's a good idea to have an ice pack or two handy in your freezer in case you experience any pain after running. You'll be grateful you thought of it when the time comes.

Water bottle

It's very important to keep yourself hydrated before, during and after a run. So, make sure you have a water bottle that you can take with you. If holding a water bottle seems awkward, you can always try one that fits in a backpack or straps around your waist. You'll be glad of it on hot summer's days.

The Causes of Lower Back Pain

If you suffer from lower back pain, you may be wondering what has caused your pain in the first place. The truth is, there are many different causes of lower back pain. Read on to find out more about how this type of pain comes about and what to do about it.

The Lower Back and Age

The lower back is a very common area for pain because it is vulnerable to a lot of stress and strain from the weight of the upper body. The spine is forced to support all of the body weight from the upper body. The spine is made up of small bones called vertebrae which are separated by spongy "discs" of cartilage. These discs act as shock absorbers that absorb impact and stop the vertebrae from rubbing against each other. When people age, these discs can wear down and degenerate, putting more pressure on the spine and causing considerable pain. This is known as disc degeneration. It can cause the jelly-like centre of the disc to bulge out. This bulging can cause pressure on the nerves and this creates the sensation of further pain.  It can also cause pain that runs down the leg, known as rediculopathy. Having a healthy lifestyle, not smoking and keeping trim can lessen the risk of this degeneration.

Damage to the Back

Musculoskeletal injuries are a common cause of lower back pain. These injuries can result from every day activities. Doing something as simple as picking up a heavy box from the floor or lifting weights incorrectly can cause a sprain or a strain. When the muscles or ligaments are injured, this can bring severe spasms which are very painful. These sprains and strains can take anything from a few days to a few months to heal, depending on their severity. To lessen your chances of having this type of injury, stay flexible by exercising and stretching regularly and maintain a strong core. When lifting heavy things and weights, make sure your spine stays in a neutral position instead of allowing it to round or bend.

Bad posture

Sitting for long periods with your head hunched over a computer is a leading cause of back problems. This causes the muscles around your hips to tighten, which causes pain. If the muscles that surround your spine are weak, this pain can become even worse. One good way to lessen this pain is to use a lumbar pillow to help support your spine and maintain good posture. Sitting at a desk isn't the only cause of bad posture though; extra weight on the abdomen can cause a person to walk with their spine tilted back, which is often painful. Maintaining a neutral spine alignment is an important way to avoid these issues, as well as avoiding prolonged sitting.

Obesity

Obesity isn't a direct cause of lower back pain but it does significantly increase your chances of developing it. People who lose weight often experience a decrease in the amount of back pain they feel, because there is less pressure on the spine from the upper body weight. Some studies also show that those who are a healthy weight respond better to treatment than those who are obese.

Osteoarthritis

The joints which connect the vertebrae can develop arthritis and this causes rubbing of the bones and can cause severe pain. The rubbing joints can also then cause bone spurs to develop which can press on the nerves as they come out of the spine. Spinal arthritis has a number of causes including genetics, diabetes and old age.

5 Great Ways To Store Clothes

If you're a person who values their clothes, you'll naturally want to keep them looking their best. Whether you're looking to preserve pristine shirts or keep that new suit looking sharp, here's a handy guide to the best ways to store your clothes. 

Choose The Right Place 

It's super important that you don't hang your clothes anywhere moist or damp, or you could end up with mould in your wardrobe over time. Choose somewhere away from bathrooms and showers, in a place that's guaranteed to be cool and dry all year round. Also, make sure that freshly laundered clothes are completely dry before you put them away. 

Make Plenty of Space 

To keep your clothes in excellent condition, give them plenty of space to aerate and breathe in your wardrobe. Clothes that are packed tightly together will only wrinkle and crease over time. You may also find more snagging and rubbing between garments which will only cause further issues. To avoid this, give your clothes lots of space and, if necessary, invest in a bigger wardrobe or purchase an extra clothing rail for your bedroom. 

Choose the Right Hangers

Wire hangers are absolutely fine for t-shirts and lighter clothing, but think carefully about the ones you use for the more expensive items in your wardrobe. Items like winter coats, suits and fancy dresses should be hung on something a little bit more robust. A sturdy wooden hanger is perfect for keeping the shape of a treasured coat with its prominent shoulders. On the other hand, a padded number is better for the more delicate pieces, especially if you want to avoid marking the fabric. 

Fold when it matters 

You might think that hanging your clothes is the best option for all your items, but you'd be wrong. Some garments, like heavy knitwear for example, can actually stretch and lose their shape if hung. In these cases, folding and stacking them loosely on a shelf is a kinder option. 

Don't forget to button up

It's a wise idea to button up any pockets, collars or flies and make sure zips are fully zipped up before hanging items in your wardrobe. This is because these things can easily snag or get caught on other items of clothing, causing accidental damage when you least expect it. 

Store Shoes the Right Way 

Ideally, you should store your shoes in a shoe holder or shoe rack, keeping them off the floor where they could get damp, squashed or dirty. Another great tip is to stuff your shoes with newspaper so that they don't lose their shape over time. This is perfect for items like winter boots which will stay in storage all summer long.

So, how do you like to store your clothes? Leave a comment with your favourite storage tip.









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