It shouldn’t come as a surprise that you have to move if you want to get things moving. A recent research review found that exercise can improve symptoms of constipation. Separate research linked regular exercise to significant relief from symptoms of irritable bowel syndrome, including constipation. If you are struggling to get things moving, movement may be one of the best and easiest solutions.

As a quick note, a single exercise session isn’t the answer to your digestive problems. It may also not trigger an immediate run to the restroom. Researchers note that the digestive benefits of exercise are the greatest in the long term. How does that work, exactly? Well, regular exercise reduces the amount of time it takes for food to move through the digestive tract. The reduction in time means that the body has less opportunity to absorb water content from stool as it passes through the gastrointestinal tract. Simply put, hydrated stool passes much more easily than hard, dry stool. 

At this time, researchers do not fully understand how exercise activates gut motility. The belief is that there are mechanical and chemical routes at play. Mechanical mechanisms include physical pressure on and twisting of the intestines. Changes in blood flow are also mechanical mechanisms. Chemical ones include the increase in digestive enzymes or hormone release. Read on to learn which exercises are the best to ease constipation. 

Core Exercises

Think of your core like a housing unit for the body’s organs, including the gastrointestinal system. The Harvard Medical School suggests that the strength and function of core muscles play an integral role in motility. Their contractions increase the pressure throughout the abdominal cavity, which helps to push things through. The strong the muscles are, the more contractions there are to promote digestion. Bending and twisting the torso also puts more pressure on the intestines. Additionally, planks and plank variations can increase intra abdominal pressure from the muscle contractions, which can stimulate the intestines. 

Running

Are “runner’s poops” a real thing? Gastroenterologists suggest that running can stimulate bowel movements during or immediately after hard runs. The mechanism at play, as per study findings, is a lack of blood supply to the large intestine, or ischemia. Exercise can improve blood flow to the intestines in the long term, but running can route blood away from the digestive system and to working muscles. while engaged in the workout. Running is also a high-impact exercise, which jostles the intestines, potentially stimulating contractions. Finally, the secretion of specialized hormones and digestive enzymes in the digestive tract may further enhance the movement of stool through the intestines. 

Yoga

Yoga is a form of exercise that affects blood flow to the intestines because it involves a lot of bracing, bending, folding, and twisting. All of that core mobility taps into the parasympathetic nervous system and encourages the “rest and digest” state. By lowering your stress levels, or your fight-or-flight response, you calm the body and focus on relaxation, which helps to better prime the body for digestion. According to several studies, certain yoga postures may help relieve constipation in people with irritable bowel syndrome. 

Light Cardio

You shouldn’t have to push to eliminate, or push the body too much to promote bowel movements. Light cardio, such as walking, biking, or aqua aerobics, can help promote regularity. The main goal is to elevate the heart rate enough to stimulate the gastrointestinal tract without causing a dramatic shift in blood flow away from the digestive system. Health experts recommend 150 minutes of light aerobic activity per week, but those minutes don’t have to be structured exercise. Gardening, active commuting, household chores, and more are all beneficial for your digestive health.

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Running is an excellent form of cardiovascular exercise that really gets the heart pumping. Like other forms of aerobic exercise, running helps to lower blood pressure and cholesterol, strengthen the heart and blood vessels and improve the flow of oxygen around the body. Watch to learn more interesting heart health facts!

Chapters:
0:00 Intro
0:27 Which part of the body doesn’t get blood from the heart?
1:41 How many people get open heart surgery every year around the world?
2:34 Compared with non-runners, how much does running reduce runners’ risk of heart attack?
4:00 Outro

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When you come down with a cold, your first thought is that you wish it could go away immediately. A virus drains your body and it seems like you blow your nose for hours, yet you still see mucus in the tissues. Perhaps you rely on a few strategies when you feel sick, and it usually stems from advice that your parents, grandparents, or other wise people gave you as a child. 

The unfortunate reality is that a lot of the old common cold advice you hold near and dear to your heart is usually more myth than fact. There is no sense in faulting the people who gave you this old folk wisdom, but you can learn to separate fact from fiction in this article. Read on to learn about some of the most common myths about catching or recovering from the common cold. We’ll also provide the real facts from health experts. 

Myth: Feed A Cold And Starve A Fever

The fact of the matter is that you need to rest and hydrate when you fall ill. If you don’t have an appetite or you have a fever, continue to replenish the body with fluids, including water, herbal teas, and electrolyte-rich beverages. Soups are easily digestible and can also aid your hydration efforts. They also provide essential nutrients, and that warmth can aid your recovery efforts. 

Myth: More Dairy Means More Mucus

According to health experts, dairy can make mucus thicker and it may upset your stomach, especially if you’re running a fever. Dairy doesn’t necessarily increase mucus, though. If you are lactose intolerant or have a sensitivity to dairy products, it may not be a conducive food to your recovery. Enjoying frozen yogurt or a frozen dairy product while sick may help some and harm others. This varies from person to person.

Myth: Antibiotics Treat A Cold

Researchers note that antibiotics treat infections caused by bacteria, and colds result from viruses, according to physicians. Antibiotics work by killing or slowing the growth of all bacteria, both good and bad. They can treat bacterial infections, such as strep throat, ear infections, or bronchitis. They cannot, however, cure viral infections. In fact, they can actually cause dangerous antibiotic resistance if you use them too often or incorrectly.

Myth: Your Cold Isn’t Contagious Unless You Have A Fever

You don’t have to have a fever to pass your cold to other people. That means that you have very few symptoms and be very contagious. People became hyper aware of that during the COVID-19 pandemic, as many people contracted that virus and were asymptomatic. A cold can be dangerous a day before the onset of symptoms. Colds are usually the most contagious in the first four days after symptoms start. Although viruses can remain in the body for weeks after symptoms end, the chance of spreading infection lessens as time passes.

Myth: You Can’t Do Much To Prevent Colds

Do you gargle salt water, use a Neti Pot, or drink lots of fluids when you have a cold? Although these efforts may not prevent you from getting sick, they may help reduce the severity and longevity of symptoms. If you want to prevent colds, you have to take extra precautions against everything. Experts suggest that you wash hands with soap frequently, stay hydrated, get sufficient sleep, avoid other sick people, eat a balanced diet, and regularly disinfect high-touch surfaces. Taking these extra precautions can help keep you healthy during cold and flu season.

Myth: You’ll Catch A Cold If You Go Outside With Wet Hair

This old gem still gets passed around like a bad game of telephone. Going outside with wet hair will make you feel cold, but it won’t cause sickness or a cold. Health experts explain that viruses and bacteria cause illnesses, usually when you are in close contact with another sick person. If you live in a colder climate, take extra care to wear warm clothing to protect against the weather. There’s no need to get frostbite, people!

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You don’t have to give up your running habit just because the temperatures drop during winter. In fact, most athletes prefer the chill of the cold while they run, and it comes with a range of health benefits as well. The American College of Sports Medicine states that it is safe to run in cold temperatures that go down to as low as -7 degrees Fahrenheit. As long as you wear the right clothes and take precautions, you can enjoy running and avoid illness and injury.

Now, if the conditions are dangerous (think icy roads or negative temperatures), you can always hop on a treadmill and remain indoors. If you have exercise-induced asthma, running indoors is better and safer than inhaling the dry, cold winter air too quickly. For most healthy athletes or running enthusiasts, though, running outside in the cold is safe. Continue reading to learn about a few health benefits of running in the cold. 

Benefits Of Running In Cold Weather

You don’t need to put on the giant puffer jacket and three layers of pants to go outside in the cold. The frigid air may not motivate you to work out, but the cold weather actually encourages the release of endorphins, the body’s natural mood boosters. That’s why a lot of people hop in ice baths these days! 

Going outside for a run in the cold may also help you combat the symptoms of seasonal affective disorder. Not only that, but running in cold weather also causes the body to burn more calories, as it has to work harder to maintain its core temperature. Studies have shown that running in cold weather can activate brown fat, which works to accelerate metabolism. That’s all great, but how do you stay warm while running in cold weather? We’ll detail that below.

Always Warm Up

When the weather is cold, the last thing you want to do is run out of the door without properly warming up. That brisk air is not kind to muscles that you don’t properly stretch and activate prior to exercise. The combination of cold weather and reduced air pressure causes joint tissues to expand, which ultimately restricts movement. Plus, you can easily experience spasms or cramps if you don’t properly warm up. Engage in dynamic stretching to flood your muscles with oxygen before your workout. Think of doing some range of motion drills, lunges, high knees, and butt kicks. 

Layer Up

If you know anything about being comfortable in the cold, layering is the ticket. The National Ski Patrol encourages people to wear moisture-wicking material against your skin, followed by an insulated middle layer, and then an outer shell to block the wind. When you layer appropriately, you can effectively protect yourself from wind chill. Moisture-wicking materials also prevent overheating! Runners like to wear polypropylene clothes when running because it helps to keep them dry and warm. You may also want to consider gloves, a beanie, headband, or earmuffs to keep your head/ears warm. 

Hydrate Properly

For some reason, people think that they only need to hydrate when temperatures are scorching outside. No matter the temperature, hydrating before, during, and after exercise, is crucial. You still sweat in cold weather and because the cold air is drier than warm air, hydrating properly will keep you safe during your run. You also breathe at a higher rate, which releases more moisture from the body. Aim to drink eight fluid ounces of water 20 to 30 minutes before your run, seven to 10 ounces every 20 minutes while running and another eight ounces 30 minutes after your run. Drinking water is great, but consider hydrating with electrolyte-rich beverages as well to regulate body temperature and keep energy levels up.

Protect Your Breathing

Even the most experienced of runners can experience breathing problems while exercising in the cold winter weather. Wind chill and temperature of the air will dictate whether or not you have to protect your mouth with a ski mask, muffler, or gaiter during your run. If the temperature drops to single digits, it is better to breathe through a mask or scarf, according to trainers. That will prepare the lungs for the cool air because you don’t want to hurt your lungs with frigid air. An expert tip is to wrap a lightweight scar around the lower face and nose. That isn’t as effective as a face mask, but it does the job. Lastly, breathe through your nose instead of your mouth to lessen breathing difficulties.

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A lot of people wear the same pair of shoes for every workout, and they are either comfortable or not. Some workout shoes feel as if you are walking on clouds, providing excellent support that cushions not only your feet, but also your knee joints. Are you wearing the right shoes for your workout needs? Are you in need of a new pair of workout shoes? This article aims to detail three signs that you need to replace your workout shoes. 

The key is to pay close attention to the support of your shoes. Even if your shoes look new, the support can be worn out. When your support is minimal, the risk of injury is much higher. In fact, most podiatrists recommend that you replace your shoes every six months, especially if you wear them a lot. Broken down cushioning in your shoes is a major sign that you need a new pair. Keep an eye out for the other signs below. 

You Experience Aches And Pains

The more you wear your shoes, the more you notice discomfort in different parts of the body. For example, you may feel more pain in your knees after wearing the shoes for six months. You buy insoles that support your feet and reduce knee pain, but these don’t last long. Shoes can easily lose their shock absorption, and you can feel aches in your joints as a result. Pay attention to the following areas of discomfort, and get a new pair if you experience one or more of them frequently:

• Ankles
• Hips
• Knees
• Joints at the base of the toes (most commonly in the big toes)
• Frequent blisters

You’ve Worn Them For 300-500 Miles

The vice president of the American Academy of Podiatric Sports Medicine stated that the average lifespan of a walking or running shoe is between 300-500 miles. For gym or sport sneakers (basketball shoes, pickleball shoes, or tennis shoes), the gauge is different. The general rule of thumb for those shoes is that you should replace them after 40-60 hours of playing the sport in those shoes. That means that you should replace your shoes around every nine to 12 months if you play a sport in them a couple times a month. If you only wear athletic shoes to the gym and engage in strength training, they may last longer. For runners, consider looking for a new running shoe at the 250-mile mark. Statistically, that is when shoes start to break down and lose support. You don’t want shoes to reach their limit before and then decide that you need a new pair.

Cosmetic Wear And Tear Have Taken Over

You may obsess over a great pair of workout shoes. The comfort, look, and more are all cause for obsession for several weeks, even if they start to look tired. Look at the tread on your shoes as they start to age because the last thing you want is for the tread to flatten. Your shoes are like tires: you don’t want them to bald and then get new ones. If your tread is getting flat, you need to go get a new pair of shoes. The midsole of the shoe tends to wear out first, and you can check it by squeezing the shoe to see if there are small cracks or indents along the midsole. You’ll see a lot of those lines if the shoe is worn, but you shouldn’t let your shoes get to that point. Depending on how you walk, you may also see wear on your inner or outer heel. 

General wear and tear is fine, but wearing the shoes that are compromised can increase the risk of injuries. This is especially true for runners or people who are highly active in those shoes. 

If you want to lengthen the life of your shoes, rotate through a few different pairs at once. It is very tempting to pick one comfortable shoe and stick to that. It’s actually better to lean into different styles for different workouts or sports. Just keep these things in mind when choosing your next pairs of shoes.

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It’s time to pick up a paddle if you want to protect your heart and boost your mood. We aren’t talking about tennis or ping-pong because it’s all about pickleball. This sport, which is a hybrid of tennis, badminton, and ping-pong, skyrocketed in popularity within the last 10 years. In fact, the USA Pickleball Association recorded a membership increase by more than 1000% from 2013 to 2020. 

The sport gained additional momentum during the COVID-19 pandemic lockdowns, which encouraged recreational opportunities closer to home. Participation surged nearly 40% between 2019 and 2021, and a 2022 report noted a total of 4.8 million U.S. players of all ages and fitness levels.

What Is Pickleball?

Active older adults are especially drawn to pickleball. About 60% of all the people who play are 55 years and older, while 33.7% of participants are 65 and older. It’s not just a sport for retirees, though, as many coaches claim that they teach seven-year-olds to 78-year-olds. Beginners are always welcome and the rules are fairly easy to learn. Plus, there are many instructional videos online that give tips to master the basics of pickleball. Aside from the fact that pickleball is a fun and communal sport, the following five reasons may be why millions love the sport. 

Reduce The Risk Of Heart Disease

One study monitored middle-aged and older adults who played one hour of pickleball three days a week for six consecutive weeks. Researchers noted that participants improved blood pressure, cholesterol, and cardiorespiratory fitness levels. What do these positive changes mean in relation to heart health? These are significant changes, especially when you consider the large percentage of American adults that have elevated cholesterol and blood pressure levels. That increases the risk of cardiovascular disease, so lowering those numbers may improve heart health and lower the risk of serious disease.

It’s Easy On Your Joints

Pickleball is a great low-impact sport, unlike tennis or running. The sport doesn’t put a lot of stress on the joints and muscles, especially since it is played on a smaller court than a regulation tennis court. That means that pickleball players don’t have to travel as far to keep the ball in play, especially if they are playing doubles. By not having to move as much, you don’t put unnecessary strain on the hips, knees, and ankles. Plus, the underhand serve minimizes muscle and joint stress, reducing the risk of shoulder injury.

A Fun Way To Exercise

One of the reasons why people stop exercising is they stop finding joy in the activity. Going to the gym can become a chore, especially if you go alone and don’t have goals. When you find your exercise enjoyable, you are more inclined to stick with it, according to experts. Science offers an explanation, with one study saying that people become loyal to pickleball because it helps people achieve fitness goals and enhance social connections. It’s like a two-for-one workout and mood booster in one! Additionally, a few games of pickleball is much different than an hour in the gym. At the end of your pickleball session, you may wonder where the time went, as opposed to dreading each minute of your gym session.

You May Stay Independent Longer

According to health experts, older adults who remain active late into life can live independently for longer. Playing pickleball is not only a great form of exercise, but also a great way to enhance balance and improve reflexes. The movements in pickleball may also help increase range of motion, minimizing arthritis symptoms that get in the way of everyday tasks. With pickleball, you also have to consider hand-eye coordination, which doesn’t improve if you lead a sedentary lifestyle. 

You May Reduce The Risk Of Depression

There are many studies that confirm the link between exercise and overall mood. Exercise is a proven mood booster, and pickleball is no exception. One study found that older adults who played in pickleball tournaments experienced a reduced risk of depression. Study authors believe that the combination of exercising and socializing is the key to enriching the lives of older people. Engaging in games of pickleball may help buffer any negative emotions that people may experience during the transitions to retirement and later life.

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If you could work out without experiencing pain, it would be a miracle, right? This is especially true in regards to IT band pain. Most people don’t know that their IT band is tight until they use a percussive massager or foam roller on the outside of their thigh. Yes, the IT band is that connective tissue that runs from your hip down to your knee, and you can bet that almost everyone’s is tight. 

Whether you hit the ground running every morning or walk without properly engaging your inner thighs, your IT band gets tight. In fact, many people experience iliotibial band syndrome (ITBS) or IT band syndrome. It simply stems from overuse without proper recovery methods. The easiest way to reduce inflammation of the IT band is to foam roll and stretch before and after exercise. While that is a helpful way to reduce tightness, the way you work out also influences how tight the IT band gets. 

You can help prevent unwanted aches and pains by engaging in the exercises in this article. Keep your legs fresh and pain-free by practicing the following exercises. Additionally, if you already experience IT band pain, these exercises are great for keeping pain at bay. However, you do need to continuously massage, stretch, and foam roll your IT band to avoid irritation and inflammation. If the pain is really severe, physical therapy may be necessary. 

Single Leg Bridge

Lie flat on your back with your arms across your chest. Bend your knees and place your feet flat on the floor about one foot away from your buttocks. Raise your right foot a few inches off the ground and maintain that 90-degree knee bend. Engage your glutes and drive the hips up into the air, tightening your lower abdomen to draw your belly button to your spine. This will help keep your back flat during the exercise. Slowly lower your hips to the ground and then repeat until you complete eight repetitions, and then switch sides. Complete three sets of eight reps per leg. 

Hip Flexor Flow

Come into a kneeling position, with your right foot on the floor and knee bent at a 90-degree angle. The left knee should be on the ground at a 90-degree bend. Slowly push your hips forward into your right knee, maintaining a flat back. Keep your hips square and hold this position for 20 seconds before returning to the starting position. Extend your arms above your head and reach to the right to bend your torso. Hold that position for 20 seconds. Repeat this motion five times to complete one full set. Switch sides and then complete two more sets per leg. 

Elvis Knees

You are going to need a small resistance band for this exercise. The tension will depend on how much resistance you want during the exercise. Place the resistance band around your legs just above your knees. Bend your knees slightly and center yourself, keeping your back straight as you lean forward slightly. Keep your right leg stable as you rotate your left knee inward, pivoting your left food. Rotate your left foot outward so that your knee points away from your right leg. Think of this as either dancing like Elvis or squishing a cockroach. That is one rep, and you should repeat this motion 10 times before switching legs. Complete three sets of 10 reps.

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Don’t let a little snow keep you from enjoying an outdoor run. Running in cold weather can enhance your endurance and keep you mentally sharp. Additionally, running in the cold can help you burn more calories than running in warm weather, since your body has to use additional energy to generate heat. 

While working out in cold weather has its advantages, there are also certain things to be mindful of, such as slipping on the ice and frostbite (if you live in below freezing temperatures). Remember to have fun, but stay alert.

Massage Muscles To Prevent Injury

The need to warm up your muscles becomes even more critical in cold weather. If you find that it takes your body a while to adjust to the colder temperatures outside, use a hand-held massage tool before you hit the road to aid this process.

Do An Indoor Warm-Up

Use some basic moves before heading out to build internal body heat and loosen your muscles and joints. Start by stretching your legs, arms, hamstrings, etc., and then do a few reps of squats, push-ups, sit-ups and lunges. These bodyweight exercises will warm up your body so the frigid winter air isn’t as much of a shock when you head out your door.

Layer Strategically

Dressing for a cold-weather run is all about layers. There are three important layers to keep you warm: an inside base layer that should be moisture wicking and lay tight against your body; a middle layer that should be insulating; and an outer layer that should be made of a weather-guard material.

Keep Your Hands And Feet Covered

Our hands and feet are the places where we naturally lose the most warmth, so they’re the most important things to keep covered on outdoor runs. Thick, high-quality wool socks wick away moisture as opposed to cotton socks, which hold in moisture and make your feet cold and clammy. Select proper shoes with the least amount of mesh to keep out slush. You can also grab hand and toe warmers and insert them in your gloves and socks to stay extra warm.

Dress 15-20 Degrees Warmer Than It Actually Is

While you want to be prepared for the elements, you do want to dress as if it’s 15-20 degrees warmer outside than it actually is. You need to dress to compensate for how your body will warm up as you run.

Get Better Traction

Running in icy conditions can be risky because you don’t want to slip on the ice and injure yourself. The best way to avoid injury and get the most out of your winter runs is to add a traction device (also called ice cleats) onto your shoes. For better stability in the snow, you can also buy screw kits at running stores; the screws themselves go into your shoes to help improve traction in ultra-slippery conditions. But be warned, shoes with air or gel can be damaged when you put the screws in, so be sure to ask a professional at the running store to help.

Wear Reflective Gear

Less daylight in the winter means less visibility, especially in the morning or late afternoon/evening. To make matters worse, most running clothes come in dark colors, meaning you need to make yourself more visible. Let’s be honest…everyone cannot drive in cold weather (be it snow, ice, or rain), meaning that you have to make eye contact with the drivers so they acknowledge your existence in order to avoid getting hit. Wear bright colors to be seen or add some reflective gear or reflective tape to your outfit.

Put Vaseline On Exposed Skin

Surviving a winter run is all about staying safe and warm—and avoiding frostbite in the process. In extremely cold temperatures, rub vaseline on your nose, ears and cheekbones. These areas are high spots on your face and can suffer frostbite more quickly; the Vaseline forms a natural barrier between you and the cold. You may also want to consider a neck gaiter, provided you can breath easily if it goes over your mouth and nose.

Run With The Wind At Your Back

A substantial wind chill can turn a semi-cold day into a bone-chilling one. Try your best not to run into the wind, and if you have to, do it on the first half of your run. That way, the home stretch of your workout—when you’re more tired and sweaty—won’t be coupled with intense winds.

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Whether you’re a cross-country runner, seasoned weightlifter, neighborhood jogger, or surfer, every person who engages in regular exercise understands the importance of stretching. The primary goal for any active person is to avoid injury, and one of the best ways to do that is by engaging in specific yoga poses that keep you limber.

Yoga is a workout in and of itself and we encourage everyone to do it, but it can be difficult to fit an hour-long class into your day. Regular yoga flow can help you understand where the tight areas are in your body. If you’re a runner, targeting certain muscles, ligaments, and joints can help you run faster, improve your strength, and reduce your risk of injury. Most runners think that they only need to stretch their legs, which is an incorrect notion. You have to focus on your hips, shoulders, core, glutes, quads, and hamstrings! You’ll find the yoga poses that address those areas and how to do them below.

Downward Dog

Begin on your hands and knees in a tabletop position, with your knees directly below your hips and your hands below your shoulders. Spread your fingers out and press your palms into the mat. Tuck your toes, lift off your knees, and slowly straighten your legs as you lift your hips back and up; you should look like a triangle. Make sure that your back is straight. If you need to bend your knees or you can’t make keep your feet flat on the mat, that is completely fine. Take 10 deep breaths in this position. 

Low Lunge

From Downward Dog, draw your right knee into your chest and plant your foot on the ground between your hands. Drop your left knee to the ground and keep your right knee over your right ankle. Make sure the top of your left foot is on the floor before you lift up, extending your arms above your head. Squeeze your left glute to feel the stretch in your left hip flexor. If you feel up to it, you can advance to the mirror the picture above. Hold this position for 10 deep breaths and then repeat on the other side. 

Bound Angle Pose

Sit down on your butt with your legs extended in front of you and keep your back straight. Slowly draw your knees toward your chest, keeping your feet flat on the floor. Exhale as you gently open your legs, letting your knees fall outwards. The soles of your feet should be pressed together. Hold onto your feet and try to let gravity pull your knees down to open your inner thighs and hips. Hold this pose for 5-10 deep breaths. 

Seated Twist

Sit up straight with your legs extended out in front of you. Bend your right leg and step your right foot outside your left hip or thigh (whichever feels comfortable). Keep your left leg extended and exhale as you twist to your right. Inhale as you lift through your spine and make sure to keep both sit bones on the floor. You can place your left elbow on the outside of your right thigh for support and to increase the twist. Hold this pose for 10 deep breaths and then repeat on the other side. 

Warrior II

Stand up straight with your feet shoulder-width apart. Step your right foot back so it is three to four feet from your left foot. Keep your left foot facing forward and turn your right foot out to the side. Bend your front knee, but make sure it doesn’t go beyond your toes. Raise your arms so that they are parallel to the ground and direct your gaze to your left fingertips out in front of you. You should feel a stretch in your left hamstring and right inner thigh. Hold this pose for 10 deep breaths and then repeat on the other leg. 

Reclining Hand To Big Toe

Lie flat on your back with your arms by your side and both legs extended. Draw your right knee into your chest and place a towel or belt around the sole of your right foot. Hold either end of the towel or belt and extend your foot up toward the ceiling. Try to straighten your leg and relax the hamstring. Pull down with your hands until you feel a good stretch in your hamstring. Do not strain! Only do what you can do. Hold this pose for 10 deep breaths and then repeat on the other leg. 

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The ability to get out and go for a run is a privilege that many people take for granted. It is one of the easiest forms of exercise and all you have to do is step out your front door to celebrate the joys of running. For Global Running Day, we encourage everyone to run together, but separately.

During these times, it is important to stay strong as a nation and keep striving for a healthier and better tomorrow. We can’t run in a big group or hold large running events, but we can run with family and maintain distance. If you haven’t read our article about running during the coronavirus pandemic, click here.

What Is Global Running Day?

The power of unification is magical, and that is something running can offer. In a time when staying healthy and active can prove challenging, Global Running Day aims to get everyone moving, reminding people of the importance of physical activity. Even when times are tough, we cannot neglect personal health. Exercises like running, along with eating a well-balanced diet, can help people maintain both mental and physical health.

Global Running Day Activities

Get Your Steps In

You don’t have to complete a marathon or run to work and back; rather, a simple jog around the neighborhood is a great way to get your steps in. If you don’t feel safe running outside, or if citywide curfews and work prevent that from happening, run in place in your home. Play tag in the backyard with your kids or create some sort of obstacle course with them. Get people involved in your physical activity. You are not in this alone!

Join A Virtual Race

The running community comes together on Global Running Day, but people must unite while apart this year. Luckily, technology has made it possible to join thousands of people around the world in a virtual race. The free NYRR Virtual Global Running Day 1M Powered by Strava encourages people to run or walk one mile. You can do this on a treadmill, on a hike, or in your neighborhood. Sign up for free!

Play Sports With Your Kids

Anyone who has kids knows that running occurs on a daily basis. You chase after them, follow them around the house, or run to clean up a mess they made. Invite the kids outside and play some sports with them. You can play catch, play kickball, kick a soccer ball, play touch football, or play basketball. Remember to bring water and snacks if you are going to be outside expending energy.

The running community is massive and supportive. Be inspired to run or participate in some form of physical activity. The importance of physical exercise cannot be ignored, and we encourage you to be strong, be active, and get to running!

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