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128 Posts
10 Effective Push-Up Variations for Different Fitness Levels

10 Effective Push-Up Variations for Different Fitness Levels

If you haven’t started incorporating push-ups into your workout routine, start now! Push-ups are great for the entire upper body including the chest, shoulders, biceps and triceps, as well as a real challenge for your core and glutes. Whether you are a workout beginner or fitness pro, this functional bodyweight move is a must in your fitness routine and here are 10 push up variations for you to try.Beginner:1. Wall Push-Offs and Wall Push-UpsThis variation of push ups is performed on an incline (your upper body higher than your lower body) using a wall or step. The greater the angle…
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Breakdown of Artificial and Natural Sweeteners: What are the Healthiest Sugar Substitutes?

Breakdown of Artificial and Natural Sweeteners: What are the Healthiest Sugar Substitutes?

Sugar is addictive,(1) leads to obesity,(2) and is even suspected of increasing the risk of cancer.(3) Not great news – especially if you think that about 80% of packaged foods contain added sugar.The World Health Organization (WHO)……recommends consuming a maximum of 50 g of sugar per day (12 teaspoons). Most of us eat much more than this every day.  To wean yourself off sugar, it can be helpful to opt for sugar alternatives, in addition to cutting down on your intake. Sugar substitutes ranging from birch sugar to erythritol to stevia are available in shops and advertised as healthy – but are…
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Running When Overweight: Nutrition and Fitness Tips

Running When Overweight: Nutrition and Fitness Tips

Guess what: there’s no such thing as a “runner’s body”. Becoming a runner happens in the mind. And just because you might not look like a gazelle when you’re out there tracking your distance, doesn’t mean you’re not a runner. Running is a great way to improve your fitness, build endurance, and can boost weight loss if that’s what you’re looking for. There are a few things to be aware of to reduce your risk of injury and get the most out of your workouts. We’ve put together the most important fitness and nutrition tips for you below.Fitness Tips for…
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What is ground contact time balance? 5 Tips for improving running symmetry

What is ground contact time balance? 5 Tips for improving running symmetry

The best runners know that symmetry matters. When you apply force equally on the left and right sides of your body, you become a more efficient—and faster—runner. More importantly, you’re less prone to injury.Ground Contact Time (GCT) Balance is a metric that can help improve your running symmetry. In this article, get up to speed on ground contact time balance and see our five tips for improving running symmetry. What is ground contact time?To understand ground contact time balance, let’s start with ground contact time, or GCT for short. This is the length of time your foot is in contact with the…
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Foam Roller Exercises: How to Relieve Tension with a Fascia Roller

Foam Roller Exercises: How to Relieve Tension with a Fascia Roller

Your whole body is sore, you’ve got tight quads and calves, a stiff neck or joint pain after your workout? Yesterday’s bodyweight training or your running session must have been a bit too intense.To avoid or ease sore muscles and tightness, proper stretching is absolutely essential. Relaxation and recovery are just as important as the training itself. The best way to help your body is with the right stretching and foam roller exercises.    Foam rolling — what is it exactly?Fascia is the muscular connective tissue of the body: It holds everything together and acts as an elastic shock absorber. Fascia training with…
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Mental Toughness for Runners >> What to Think About When Running

Mental Toughness for Runners >> What to Think About When Running

If you’ve ever run long distances, you know that running is a lot more than just physically challenging. It can really test your mental toughness. No matter whether you are training for your next half marathon or your first marathon, don’t forget to work on developing a running mindset along with your strength and endurance training.  Focus, relax, and keep your eye on the goal – building mental strength is helpful in many areas of our life, such as at work, in the family, and also in fitness. Mental toughness in fitness is partially about developing the right mindset, but also…
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Fact Check: Do You Burn More Calories Running or Walking the Same Distance?

Fact Check: Do You Burn More Calories Running or Walking the Same Distance?

Running can burn a lot of calories and help you lose weight. But what about walking? Can you reach your weight loss goal by walking, too? How do these two activities compare? Do you burn more calories running or walking the same distance?Everyone knows a 15-minute run burns more calories than a 15-minute walk. But what if you focus on distance instead of time?In other words…How would a 1 km (0.6 mi) run compare to a 1 km (0.6 mi) walk in terms of calories burned?Walking vs. running the same distance – what burns more calories?Running is a more intense…
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Running with Allergies: 4 Tips to Treat Seasonal Allergies

Running with Allergies: 4 Tips to Treat Seasonal Allergies

By Pouria Taheri,Head of Medical for adidas Runners and RUNBASE BerlinSpring draws us outdoors and may even spark the start of marathon training, but anyone with hay fever or other seasonal allergies has major limitations to deal with. Spring fever? I don’t think so. Early blooming trees, grasses, and pollen make life hard for those who suffer from allergies. “A training schedule that works can become a real challenge for athletes,” says Pouria Taheri, orthopedic specialist and trauma surgeon, sports physician and adidas Runners medical coach. The body resists any personal ambition. “Even in regular daily activities there is no…
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How to Warm Up for a Run: Race Day Prep for Any Distance

How to Warm Up for a Run: Race Day Prep for Any Distance

Pre-race warm up is crucial. The positive effects of a warm up improve your race performance. Each warm up needs to be specific to the upcoming race. In this post you will find a detailed warm-up routine for different race distances (5K, 10K, half marathon, or marathon).Warming up properlyA proper warm-up is divided into two parts:The general part consists of jogging (10-15 minutes) and dynamic stretching exercises. The specific part focuses on running technique drills like skips, butt kicks, and ankling. Accelerations are also useful before short or middle distance races to get you ready to shift gears. The idea…
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How Important is Magnesium for Athletes?

How Important is Magnesium for Athletes?

Magnesium is probably one of the first minerals that comes to mind when you think of fitness. But, hardly anyone knows how essential magnesium truly is and how it can improve your physical performance. We have the facts for you!Magnesium performs numerous functionsMagnesium is a vital mineral: it is present in nearly every cell of your body. Approximately 30% of the magnesium in your body is stored in the muscles. The mineral performs numerous functions: it is needed for aerobic (= with oxygen) and anaerobic (= without oxygen) energy production. Magnesium is also required to form endogenous protein (protein of…
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From Running on the Beach to a Running Track: What are the Best Surfaces to Run On?

From Running on the Beach to a Running Track: What are the Best Surfaces to Run On?

Most runs take us over a variety of surfaces. This adds variety to your training and makes it more effective by forcing your body to adjust to the changing terrain.But do you know how the different running surfaces affect your body? Learn about the most common surfaces and how to use them as an effective training tool. Top 7 Surfaces to Run On1. SandPros:When the sand is hard, running on the beach is easy on your joints. When it is soft, you have to pick up your knees, push off harder and apply more strength, which helps you improve your running…
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Boost Cycling Fitness with Base Training and More

Boost Cycling Fitness with Base Training and More

Did you know that your leg muscles aren’t the only ones in play during cycling? Your gluteal, back, shoulder, arm and neck muscles are all activated by this versatile activity — so you really need to focus on total-body training. And don’t forget, base training is just as important if you want to improve your cycling fitness and performance. Set the wheels in motion with comprehensive training and get yourself ready for cycling season so you can enjoy the many benefits of this sport.Important for Beginners:You’re usually full of motivation right at the start. Ready to hit the road pedaling,…
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