The 5 Elements to Successful Weight Loss

Losing weight can be a daunting task: in fact, just the thought of cutting calories and going hungry for an extended part of time can tend to freak people out. That said, many people turn to short-term solutions and forget about the essentials to help them lose weight and obtain their goals over a period of time.

There are some building blocks that everyone should know in order to take the pounds off and keep them off; but they take hard work and discipline. One must understand the elements to weight loss in order to truly live a balanced lifestyle and maintain a healthy one at the same time.

With that, I present the five elements to successful weight loss that you must know.

1. Exercise

Most people understand this one in regard to shedding weight. In fact, when all other elements of weight loss are ignored, people tend to try to overcompensate with exercise: which can cause exhaustion and injury when pushed too hard for a period of time. However, exercise still is very important to expel more calories on a daily basis (in combination with resting metabolic rate) then what is taken into the body. Get enough exercise each day to put yourself in a caloric deficit and reap the benefits of losing weight.

2. Diet

Although these elements are all necessary for disciplined weight loss and to get truly shredded, if there was one that was more important than the others, diet may be that specific topic. Diet is so important because if too many calories are taken in when compared to how many are used in the body during a given day, not much else will matter because weight WILL be gained as opposed to lost! Know your diet and your caloric intake in order to maintain your weight or lose weight!

3. Hormones

Many people do not realize the importance of hormones. Therefore, when someone tries to lose weight and fails, they sometimes blame genetics for things that diet and hormones can take care of. For example, an individual eating only 800 calories per day should lose weight in any circumstance, correct? Well, if the body has slowed down the thyroid hormone production enough to convince itself of starvation, weight loss could still NOT occur even though caloric intake is less than total expenditure. Wild, right?

4. Rest

Rest goes hand in hand with hormones because sleep at night is essential in terms of producing human growth hormone and maintaining levels of testosterone and estrogen. A great diet and strenuous exercise with poor sleep habits will yield MUCH poorer weight loss results than the same with excellent sleep patterns. Sleep helps to restore the body and balance hormones and is a key factor in losing weight.

5. Supplements

Although supplements are the last piece of the puzzle to losing weight; and people often misconstrue them as the most important part of weight loss (and sadly buy into short-term solutions for losing weight), there are true supplements out there that will help. Supplements that help with ketosis, such asJoe Rogan's favorite product , and give you the essential vitamins and minerals you need for your body to function properly can help you to lose weight: they support the weight loss efforts that you are putting in elsewhere to give yourself the complete package to shed the pounds.

Conclusion

Although many people try to take the short way out and don't realize the full picture when they are trying to put on muscle or lose weight, a basic understanding of the five elements to weight loss as described above can take on leaps and bounds on the weight loss journey.

Understand your body and understand what needs attention in regard to exercise, nutrition, hormones, rest, and supplements, and you will obtain the goals you set out for yourself. Want some other ideas and have something to say? Leave a comment below and we will discuss.

The Best Elliptical For Runners

Serious runners tend to be very particular about their workouts, which is why many scoff at the idea of using an elliptical machine as part of their regular routine.  But ellipticals can actually be very effective in helping to recover from injury, providing a whole body workout and allowing you to boost your running speed and increase endurance by adding resistance.  With this in mind, it may be helpful to consider the best ellipticals for runners.

While all ellipticals combine the motions of cross-country skiing, running and stair climbing, not every elliptical will be able to provide the kind of workout that serious runners want.  When it comes to getting the most out of your elliptical, quality certainly matters.  You’ll want a good, sturdy machine that doesn’t contain too many plastic parts so that it can stand up to rugged use.  Also, though you can get ellipticals in either front, center or rear drive, runners usually opt for rear drive models that allow for a more natural positioning of the body.

Beyond durability and design, there are other qualities to look for in the best ellipticals for runners.  Primary among these is resistance.  Runners like to have at least 20 levels of resistance so that they can vary their workout to mimic different types of terrain.  Another feature that adds to resistance is a flywheel of at least 25 pounds.  This can give you the maximum challenge while continuing to perform smoothly.  With adjustable resistance you can allow for low impact workouts if you are rehabbing an injury or higher settings to help you firm, tone and strengthen muscles.

Stride is also extremely important when it comes to getting a healthy workout.  The best ellipticals for runners can adjust to accommodate different users or simply to give an individual user some variation in his routine.  Again, this can help to mimic workouts on different types of terrain or using different speeds in order to engage various groups of muscles and boost your workout.  Some machines combine stride variations with incline settings, allowing you to mimic the feel of running uphill or at full speed.

While ellipticals typically focus on the lower body, most also allow for working out the arms by including moving arm bars.  This can be an important feature for runners, who prefer an elliptical that allows them to achieve the same kind of synchronized, swinging arm movement that you use naturally while running.  Not only is this more comfortable, it allows for a full body workout, which is important to serious runners.  In most cases, runners tend to look for handlebars that synchronize naturally with pedal movement for a more unified workout.

Aside from these main features, other things to look for in the best ellipticals for runners include a wireless heart rate monitor to allow you to track pulse readings.  Some machines even have the ability to automatically adjust routines in order to help you achieve maximum heart rate.  At the same time, wireless capabilities can help you keep track of your data so that you can stay on top of your results and some even feature video workouts that can help you feel as if you are out on the road.

Though choosing an elliptical is a very personal thing, these tips can give you an idea of what to look for so that you can determine the best ellipticals for your training needs.  That way, whether you are a weekend jogger or a serious competitive runner, you can be sure to get the most out of your elliptical workout and help improve your endurance.

Skinny Guys Build Muscle Mass? Yes! And Here are 4 Tips to Do It

There's absolutely nothing wrong by being skinny, but let's face it: most men want to have toned abs and bulky biceps and triceps – yourself included. Here are 4 brilliant tips to get started on your bodybuilding journey:

1. Activate Your Muscles 

After a good warm-up, proceed to workouts that stimulate your body muscle growth. Lifting weights, doing sprints, jumps, and isolation exercises are perfect for body building. Particularly, start your workout with compound lifts, such as deadlifts, pull ups, rows, squats, dips, and bench presses. Do compound lifts for at least three days a week. Lift weight not more than five days a week, though, because doing this daily may cause overworked muscles and make you feel too tired for the next week's workout.

2. Allow Enough Rest Time

Remember not to overdo your workouts and have some rest periods. Allowing at least 10 seconds every cycle, and at least a minute before proceeding to another type of workout are both proven techniques to regulate your breathing, avoid over-fatigue and collapse. Also, rest periods in between exercises are made to prevent dehydration by means of grabbing a bottle of water and replenishing lost fluids from your body.

Rest also includes getting at least six hours of sleep every night. This helps release the growth hormone effectively and also relaxes your muscles and eradicates stress.

3. Eat to Build

One of the important things to keep in mind in building your muscles is to eat right. But before you grab a grocery cart, you must know your current body weight first. Then, you need to target a gram of protein per pound (lb) of your weight on a daily basis. For example, if you weigh 160 pounds, then you need to eat 160 grams of protein per day. The next thing to do is to make a list of food to buy. It is recommended for bodybuilders to choose lean meat over regular ones, because this type of meat has more protein and less "bad" fat. Also, don't forget to eat starchy carbohydrates such as brown rice, oats, potatoes, seeds, and nuts.

4. Set Goals and Keep Track of Your Improvements

Do you want to be up and running until you reach your  fit body goals? Then, you need to find ways to motivate yourself to avoid junk food, continue with your body building diet, and focus on your workout routine. You can get motivated by setting realistic goals. For example, set your goal to 135 pounds on the bench press. From 95 pounds, be focused and challenge yourself everyday until you reach 135 pounds. Once you reach your goal, you will surely feel good about yourself and start setting your eyes on a higher number.

Another good way to get inspired is to record your progress. Write down your daily starting from Day 1, and take note of increasing the number of reps in your workout every week. You can also write down how many kilometers you've run, or record the growth of your biceps and triceps weekly.

Visit Healthyselfprograms.com to find out more about building muscle and the different methods available.

Effective Massage Techniques for Back Pain

It's not secret that a large number of people suffer every day from both injuries and also severe pain. In more specific terms, back pain and techniques used to relieve back pain are becoming of more and more interest to the average citizen as compared to days of the past.

In the past, when one had severe pains in the back, she might wait it out, get extra sleep, or simply see the doctor in a week or two to figure out what was the matter. However, nowadays, it seems like people are turning to more holistic ways of proactively getting the problem solved and figured out for good.

Massage is more and more turned to as an effective technique to relieve back pain. So much so, that there are a number of classifications that massage has in order to effectively relieve pain.

Here are some main types of massage that are effective in relieving back pains:

1. Soft-tissue release

This is a western type of massage that is used to strengthen the tissue of the affected areas and also provide lengthening and flexibility of muscles following an injury: very important for relieving pain and restoring the tissue.

2. Craniosacral massage

This type of massage is again a western Swedish type of massage that is quite gentle on the subcutaneous layer of tissue and helps gently increase circulation and restore the body's natural ability to heal itself. This one is very therapeutic and yet effective if used in a large enough frequency over time.

3. Acupressure massage

This is a technique that comes from the far east of Asian and helps to get the immune system functioning on all cylinders with the main purpose of self-healing. The body can heal through massage, but acupressure stresses the importance of the body learning to heal on its own.

4. Thai massage

This is another type of eastern Asian massage that actually applies a strong amount of firm pressure along the lines and curves of the body. The idea here is to attack conditions that are reoccurring or "chronic" and very painful. This technique does not shy away from exposing the main areas of hurt and going after them aggressively for healing.

5. Reflexology

This is a stimulating massage that goes after the nerves in the feet and in the hands by strengthen those areas of the back. Any area that can cause severe pain to the point of illness is targeted with reflexology in an attempt to pinpoint the pressure and eliminate it.

Conclusion

Those are my suggested techniques for massages that are effective in eliminating back pain. As massage and the popularity of it is ever increasing, people are beginning to turn to it as an effective method of pain relief. These classifications of massage help to effectively target the pain that is needed to relieve and attack it from the proper angles without a blanketed one size fits all approach.

I hope you have enjoy my list of effective massage techniques to relieve back pain. If you do not agree with the list, please feel free to write me or comment below. I love constructive discussion and I would like to discuss your techniques, tips, and ways to help people with back pain out.

How to Heal from Your Workouts Quicker

Everyone thinks about getting in shape by the means of eating a few good foods and blasting their muscles in the gym. In addition, from time to time, people like to associate getting in shape with running long distances and burning body fat in general. However, whenever we discuss working out and getting shredded, we have to also take recovery and healing time into the equation to maximize the results.

In fact, without the proper healing and rest, recovering from workouts does not happen adequately, and the results from the workouts begin to become lack-luster and not as good as they could be with the proper rest and recovery. Rest entails hormone balance and nutrient partitioning: both of which are absolutely essential for allowing the body to be torn-down during the workout and then built back up through recovery time.

That said, the holy grail of making progress in the gym and with workouts, could be said to be healing from the muscle tears quicker. So, how do we maximize recovery? Take these tips into consideration during your next post-workout recovery session.

1. Stretch before and after your weight training

Although stretching may not seem like a very sexy thing to partake in; and, although the actual workout itself seems to be the thing that builds the muscles, stretching can play a very important role in both priming the muscles for workout and priming the muscles for recovery. Stretching is in essence exactly what it sounds like: stretching out the muscles so that they do not become too tight. Stretching allows for lengthening of the muscles which in turn prevents than from becoming too tight and thus allowing them to grow. Stretch to recover and stretch to grow!

2. Eat the proper amounts of sodium and potassium

We often hear that sodium should be kept to a minimum each day to avoid the effects of high blood pressure. However, for athletes, proper amounts of sodium are needed to keep the muscle cells hydrated and ready to take in both water and nutrients. In the same manner, the proper amount of potassium must be taken in to help the muscles get the energy they need to perform during the workout. Balance the right amounts of sodium and potassium to reap the benefits of both the workout and also the recovery.

3. Sleep, sleep, and then sleep some more

Getting the proper amount of sleep, if not the only thing, is probably the most IMPORTANT thing in regards to healing from workouts more efficiently and quicker in general. Sleep is so often understated and underrated that it is almost a sad phenomenon to realize that all the sleep in the world can make all the difference in regard to workout recovery and results. For example, 8-10 hours of sleep per night can yield the maximum amount of testosterone and HGH production in a night of sleep whereas 5-6 hours of sleep per night may skimp you on 15% or more of those hormones each and every night! Get your Z's for the best Recoveries!

4. Take care of your body parts

Want to recover better? Let's say you need proper Fasciitis Recovery...then take care of all your body parts by listening to what your body has to say. For instance, if your back is sore and aching, then give it a rest! If your feet are bleeding and blistering, then take a break from running. The best thing you can do sometimes is just to let your body do the talking and then let yourself do the listening to ensure that you avoid injury and maximize the speed of your recovery so you can get back into the gym quicker and stronger than ever before. Listen, listen, and listen some more!

Conclusion

Although it can be fun and exciting to focus on the weight training portion of building muscle and becoming a lean and mean machine, recover can be just as important in regard to building the body you have always wanted. Take these tips into consideration and heal from your workouts quicker so that you can workout some more and get strong and shredded faster than anyone else!

5 Health Benefits of Emotional Support Animal You Ought to Know

People who adore petting animals could tell you how much unconditional love and joy they receive from their fluffy pals. Besides their loyalty and affection, people with disability can get adequate assistance from their pets.

Pets like cats and dogs are one of the animals that support the emotional and psychological needs of humans. Besides being the perfect companion as an emotional support animal, these innocent creatures augment your health in numerous ways.

Here’s the list of health advantages of an emotional support animal that you probably don’t know.

Relieves Stress

One of the primary reasons why emotional support animals are preferred worldwide is the release of anxiety. Petting a dog or cat significantly relaxes your mind and releases any stress. Moreover, the unconditional love from your beloved pooch works as a therapy to cure your hypertension.

Sometimes you need a companion that not only adores spending time with you but also augments your health. It is always a brilliant idea to consider petting a dog or a cat if you are facing some physiological issues like depression.

A Great Way to Exercise

Keeping a pet certainly involves regular walking with your pooch. Taking your dog out for a walk significantly improves your health. Sometimes we just skip our daily routine exercises, which could affect your physical and mental well-being.

Your dog, on the other hand, would remind you specify exactly when you need to take him out for a walk. Besides a regular walk, your pet would ensure that you squander ample time in running behind them once they are in a mood to have fun.

A Sense of Control

For people who lose their control due to depression or similar mental illness, petting a cat or a dog could be a brilliant idea. According to researchers, people who are suffering mental illness could get relief by spending some time with an emotional support animal.

Moreover, feeding your darling dog and playing with them for just a few minutes augments your mood, and eventually controls your senses. One can explore the internet for detailed information regarding the emotional support animals, or just click here for adequate knowledge.

5 Health Benefits of Emotional Support Animal You Ought to Know distraction

A Great Distraction

What can be more alluring than a soft cuddle from your furry friend after a physically and mentally exhausting day? Your darling dog showers ample love that makes you forget your anxieties in a fraction of seconds.

For people who are always complaining regarding the loneliness in their life, a pet could eventually do wonders for them in the long run. A pet is your perfect companion, which no longer lets you stay lonely all day long. It lends a hand in making meaningful connections with others and builds up their social skills.

The Calming Effects

Some people usually complain about panic attacks while they are suffering from mental instability. One can’t control these attacks as they require control on anxiety levels. When you have an emotional support animal nearby, it can significantly neutralize the effects of anxiety.

According to numerous studies, stress levels could be managed with an emotional support animal like a dog or a cat. So, it is better to pet an animal to reduce the chances of panic attacks.

Conclusion

These are perhaps the reasons why petting an emotional support animal could augment your health.

What Alexandra Costumes Says Every Dancer Needs In Her Dance Bag

Photo credit/site https://www.pexels.com/photo/adult-back-view-backpack-beautiful-443417/

Alexandra Costumes has worked with dancers, dance instructors, and parents for many years. When you are an industry leader in dance costumes, you have to know what your clients need. You have to understand that they did not get to this point without a lot of work.

Alexandra Costumes will be there with custom costumes for the big night, but they are also there when a dancer is in the prep stage. There are some things all dancers should always have in their dance bag. This list will help you always be ready for the next big show, and every practice in between.

  • Custom tee shirts

Every dancer should always have a cool tee shirt in their dance bag. The idea of everyone on the team having a custom tee is a good one. This helps the dancers remember that they are a team. They are only as strong as their weakest dancer. So this builds teamwork.

  • Tights

Tights are not just something to cover the lower body. They support the body. They help the dancer with her physique. Tights are required for rehearsal and practice. When won during a performance they cover bruises and uneven skin tone. They help the dancer look flawless. Always have extra tights in your bag and make them high-quality tights.

  • Leotard

Current styles of leotards are beautiful and they serve an important purpose. Feel secure and dance without fear of slips that show parts of the body that should be covered. A nice leotard makes a dancer modest, graceful, and confident

  • Jazz pants or leg warmers

You must have something to keep you warm at all times. It is damaging to the body when the temperature of the body is not regulated.

  • Wrap skirt

Even if you do not study ballet, you will feel like a ballerina when you wear a wrap skirt. They are chiffon and flow easily in the air around the dancer. When a dancer wants to concentrate on her moves while reinforcing her grace and femininity, she wears the wrap skirt. It never lets her down.

  • Ballerina slippers

Again, you do not have to be a ballerina to enjoy wearing these classic shoes, They are sinfully comfortable and offer superb grip and control. You will want to wear them everywhere, but your instructor will still insist they are never worn outside the dance studio.

  • Sports bras and Spanx

If you have never worn Spanx, you might not understand the pull these undergarments have on a dancer. The tight fit keeps the dancer from showing more skin than intended. The sports bra provides support and allows the dancer to move without fear.

  • You never know who you will meet or what will be asked of you. Be smart. Always have a basic dance costume in your bag so you will look your best at any moment.

There always will be dozens of dancers craving the part you are trying for. Being prepared pays off. Keep a hair band, brush, and hairspray in your bag. Have baby wipes and deodorant. Keep breath mints in your bag. Also, make sure you have an emergency cell phone power pack and a debit or prepaid card in case you are asked to go to an audition unexpectedly.

Tips to Build Strength and Improve Your Workout

Everyone wants to hit the gym, pump irons, stare at themselves in the mirror, eat a few healthy foods, and walk around shredded and looking like the ultimate symbol of health. Unfortunately, that is not always how it works when getting into a fitness routine and starting to get healthy.

However, what does work, is that we can all be the best version of ourselves that we can possibly be. In fact, focusing on the basics of the workout sometimes can yield the best long term results in terms of looking better and getting better at physical fitness.

With that said, I have compiled a list of items or tips that will help you improve your workout by building your strength. This in turn will help you feel better, perform better, and look better all at the same time because your body will be working to its fullest maximum potential.

1. Eat your greens time and time again

This one seems to sound strange because it doesn't actually have anything to do with your weight training routine directly in itself. However, eating the right foods will help your body grow stronger, bigger, and more lean all at the same time if you play your card right. Eating your greens will help to increase the nitric oxide and arginine levels in your bloodstream, thus dilating your blood vessels and helping to transfer nutrients in your bloodstream to your muscle. Yes, it is true that you need your protein, but you need your green vegetables just as badly!

2. Focus, focus, and focus some more on muscle tension

Many people like to listen to music in the gym during their weight training session. While I understand the motivation needed to crank out the higher weight or higher volume sets, sometimes focusing simply on the tear and contraction the muscle can yield the greatest gains in strength and size. Take a break from the headphones for a couple sessions and really just focus on making that mind to muscle connection. Your body will feel the muscle contract and then relax and tear all at the same time: you might just learn a thing or two about how to train your muscles properly.

3. Perform alternate grip movements

If you want to gain overall strength through auxiliary muscles while at the same time working on ways to steadily build grip strength,  try alternate grip movements when training certain muscle groups in the body. For example, instead of only doing skull crushers for tricep movements, put in a couple of french presses as well and make pulling movements with your wrists upward. You will not only ignite other parts of the triceps heads, but you will also improve your forearm and your grip strength at the same time. In addition, you can try both hammer curls and reverse grip dumbbell curls as well when training biceps. Again, this will target a different head of the muscle also improve your forearm and grip strength at the same time. Do it!

4. Vary your rep speed and your weight and volume

Want to steadily gain strength in the gym? Then I would say my most important tip would be to switch up your speed of reps completed as well as your weight amounts and the volume of repetitions that you perform. By performing some sets slowly to ultimate failure, you will get the tear you need to break-down muscle before it can be built up. By performing a greater number of reps at a lower weight and a higher volume, you will perform the contraction needed to bring blood to the muscles and activate further fiber growth through repetition and movement.

Conclusion

That concludes my top tips that will build your strength while also improving your workouts. Hopefully you can gain something from the tips that I have shared.

If you have your own strength training tips to share and want the world to know how you gain strength in the gym and come out like an absolute beast, then leave your comment below and let's discuss what you think the best ideas are for getting stronger, bigger, and leaner at the same time!

5 Health Benefits of Escape Room Games

Most of the time, when people hear of the term ‘escape room games’, the first thing that comes to mind is team building and motivation for employees. Yes, the games are known to be a great motivation booster but that is not the only benefit that comes with the thrilling experience. There are several health benefits that are related to escape room games as well.

To mention but a few, here are 5 health benefits of escape room games that you need to know. Keep reading…

  • They are therapeutic for patients with persistent illnesses –If truth be told, escape room games are therapeutic in nature. And the therapeutic aspect of these games is not only for the fulltime working folks to enjoy. If you have a loved one who is persistently suffering from an illness, the Enchambered - Roseville escape room would be a great way for them to concentrate on something else other than their never ending pain and agony.
  • They are known to sharpen the brain over time – Escape room games involve a lot of thinking and creativity. And it is for this reason that these games are also a good choice for kids. Because the rules of the games compel the players to think out of the box within a limited time period, it is definitely a brain activator for all players regardless of their age.
  • They improve motor skills in kids – For players to win an escape room game, they must interact and work as a team. This is very exciting for kids because it gives them the opportunity to be in total control of their movement. The excessive movement of the hands, the legs or the entire body is what fitness is all about. So, to keep the children healthy in mind, body and soul, then let them enjoy some escape room games.
  • They reduce stress and depression levels – In this day and age, a great majority of people are suffering from stress and depression, something which is not good for the body and definitely not good for the mind either. The escape rooms are a fun package that will enable you to forget all your worries and be involved in the game. That said, if you have that emotionally pressing issue that has been bothering you for a minute, let the game take over your emotions.
  • They improve decision making skills–The secret of the game is in finding the hidden clues, taking any necessary hints and finally deciding on which course to take. This basically means that the more escape room challenges you take, the more you improve your decision making skills. At the end of it all, you will be able to make rational decisions, build yourself-confidence as well as learn how to trust those around you.

So, whether you are an employer looking for a fun way to reenergize your employees, a parent looking for an activity that will improve your child’s movement and cognitive skills, or you just want to spice up your life, it is time to enjoy that thrilling escape room experience.

Tips to Recover From A Long Run

Long distance running is a great form of exercise yet also physically demanding. Whether you run for fun, are training for a marathon, or want to relieve stress, it all takes a toll on the body. There are many ways to help you recover from a long run, from hydrating properly to getting enough sleep. Here a few effective tips to keep you in top running shape!

Hydrate

The first ten to fifteen minutes after a long run are key to replenishing your body with liquids. Certain drinks that have electrolyte's such as Gatorade are effective as they balance out your pH level, move nutrients into your cells and move waste out of your body. It is important to aim between 16-20 oz. of fluid to replace the loss from sweating.

Eating

Food is an extremely important role in long distance running and it is key to fill your body with the correct amount of nutrients to help the recovery process.

Chocolate milk, yogurt, banana's, granola, and peanut butter are all effective  foods when it comes to post run fuel. Eating a 4 to 1 ratio of carbohydrates to protein is key to maintaining a healthy balance. Having the right amount of carbohydrates and protein ignites the recovery process. They fill your body with high nutritional value without craving the bad sugary foods!

Take a Nap

Getting enough sleep is key to the body's recovery process when running long distance. Your body needs to rest and sleep is one of best ways to accomplish this. After a long run your body is tired and needs to recuperate. 20-30 minutes for short-term alertness are recommended for napping. In addition, a way to help recover your feet specifically during the nap would be to use nighttime foot orthotics . Orthotics will help feet with any plantar fascitis issues and ensure you are on your way to happier and healthier feet.

Napping in general will improve your performance without feeling more tired and will not interfere with your nighttime sleep. If you are tired and are longing to shut your eyes for a few minutes, listen to your body and take a nap.

Stretch

Stretching after a long run should begin within 25-30 minutes post run. Focusing on major muscle groups such as hamstrings, calves, hips, and quads, are key to refueling and recovering. Not much time is needed to stretch as 10-15 minutes are all you need to help the soreness and stiffness of your long run.

A foam roller is another tool that is extremely helpful for long runs. It helps alleviate knots, small injuries, and any tightness you might be experiencing. Loosening up the muscles will help your body recover in a natural and healthy way.

Conclusion:

Those are my tips on how to recover from a long run. Hydrating and sleep are great ways to get back on the path, but following all of the tips will be beneficial to bringing you up to your most optimal athletic running levels. Running is physically demanding and can take a toll on the body.

Have your own tips, have some to add, or disagree with my tips on recovering from a long run? Simply use the comments section below and we can discuss the best techniques for not only running properly, but also for preparing your body to heal up and do it again! 🙂