Marathon Runners Attend The 2014 Detroit Marathon Symposium

Runners of the Detroit marathon took part in the 2014 Detroit Marathon Symposiumbefore their big run. It was organized to make sure everyone was familiar with what would happen in the course. Here are some of the things taken up in the symposium:

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Hydration
Compared to the past years, runners this year would be more hydrated since Boom Nutrition pledged sponsorship. In the previous marathons, hydration was only given out at Mile 16. However, this year, there would be two stops for this—Mile 9 and Mile 16. Such a boost of energy!

Colors
There would be a vast number of runners who would be wearing the colors blue and gold. The colors represent that they are running for a cause to raise around $1.5 million for water projects around the world.

Those wearing orange are running for World Vision. The money raised would be used for clean water initiatives in Africa. On the other hand, those running for Kensington Church would be wearing blue running shirts. They would raise money to build wells for the Pokot people in Kenya.

Security
Because of the security issues in New York during the Boston Marathon, the organizers of the Detroit Marathon opted to operate under heightened security. Runners were reminded to use clear plastic bags as the carrier for the gears they would be bringing in the marathon. The police would also inspect other backpacks and duffel bags before entering the premises.

Call Time
Runners were expected to arrive at 5:30 am which was 90 minutes before the start of the race. For those who have cars with them, the parking lot would be open by 5 a.m., and all the streets covered by the marathon would be closed by 6 a.m. Hence, everyone should be early.

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Track The Runner
If a friend is taking part in the marathon, anyone can keep tabs on them. Just download the Detroit Free Pass application to experience the said tracker.

The symposium readies every rider to the possible changes and reminders of the upcoming Detroit Marathon. Hence, if you are one of the participants, make sure to attend the said symposium to prepare yourself both physically and mentally.

4 Tips On Overcoming Pre-Marathon Anxiety

Signing up for a marathon for the first time, whether it’s half or full, is genuinely exciting. You are about to take part in an athletic event that only the most determined folks can complete. Even if you do not get a place on top of the leaderboard, the fact that you never gave up somewhere in the middle makes you deserving of claps and cheers from everyone.

Nevertheless, as the days become closer than ever to the marathon, it seems common for new participants to develop anxiety. Your hands may get clammy the more you think about the occasion. You might play terrifying scenarios in your head as well, such as falling on your face, collapsing, or feeling claustrophobic while running with thousands of individuals.

In case you cannot shake off the anxiety and are on the verge of skipping the event altogether, check out the tips below on how to overcome pre-marathon anxiety.

  1. Concentrate On Dependent Variables

From the moment you feel nervous about the outcome of the race, you should stop your brain from focusing on things that you have no control over, e.g., age, height, length of the marathon, location, et cetera. Thinking that you are too short or too old in comparison with other runners, for instance, cannot help you finish the course. Instead of pouring your concentration on those, it is better to try to manage the aspects that you can alter, such as your speed, health, sleeping habits, diet, and many more.

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  1. Get Rid Of Stress

Pre-marathon anxiety may have been induced by the simple truth that your stress level is at its maximum capacity. Aside from training, after all, it is possible that you have projects to accomplish in the office or children to take care of daily. Since all these activities are equally important to you, there is no way for you to put any of them on the bottom of your priorities, thus elevating your stress. Considering you wish to get rid of anxiety before the athletic event, therefore, you need to deal with the stressors immediately.

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  1. Remember Why You Signed Up

Anxiousness tends to make you forget why you want to join the marathon. Some do it to prove to themselves as well as to other people that they can crush their physical limitations. Others see the event as a testament to how much they have changed in recent years. Like everyone else, you should remember why you signed up for it in the first place.

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  1. Plan How You’ll Do The Race

Assuming no amount of pep talk can calm your nerves, you may speak with a fitness coach or veteran runners regarding race tactics. They will be able to share ideas on what to do during each leg of the marathon. They can also advise you on when you should either run or jog so that you may conserve your energy until the end. By planning days or weeks before the event, you can go to the location without worrying about the unexpected.

Final Thoughts

Pre-marathon anxiety usually sets in a runner’s mind when you have no previous experience to tap into. Everything is new to you; it’s hard to tell what can happen during the race. Nonetheless, if you heed the tips above, your chances of coming to the marathon with confidence may increase.

CREATING TIME FOR EXERCISE DESPITE BUSY SCHEDULES

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It is no secret that one of our main priorities in life should be the ability to maintain a lively lifestyle. We can only be the kind of person we endeavour to be at work, the perfect parent and active people in our community when we take care of ourselves. However, it is never that easy. 

Skipping workout might not be as compelling as the above-mentioned scenarios. However, every person has full control over what happens on their schedule. As such, everybody should make out time to work out. In the event that it’s very difficult to make out time for exercise, there are various things you can do to readjust your schedule. You can also find someone to talk to about your worries.

Work, specifically, can impede working out. On one hand, we find it difficult to create time to work out; on the other, we can’t afford not to work out as it is essential to our wellbeing. When something truly vital comes up in our lives, we figure out how to fit it into our timetable — whether it is a regular check-up, a computer game we’re eager to play, or mundane issues bothering us. If you are serious about making time for exercising, there are various strategies that should be implemented to help fit working out into your busy schedule. 

The following are five strategies to help make fitness a part of your life no matter how busy you are. 

 

 

  1. Work Out Effectively

 

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Pick an exercise schedule that can be executed anywhere, regardless of whether you’re coming back from work or traveling. The exercises in your schedule should not need complicated arrangement and should accomplish huge physical gains within a limited period of time. Example of such training are running, bodyweight exercise and high-intensity interval workout. 

 

You just need to exercise for three days out of the seven days for 45 minutes per day. Devote one day to the three compound lifts: overhead press, squat, and deadlift. This schedule should be strictly adhered to if you are serious about your fitness. In case you’re accustomed to blending in cardio or doing extra marathon training, you can downsize to only overhead press, squat and deadlift when you are very busy.

 

 

2. Maintain your schedule 

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When you find time to work out, mark it on your timetable and stick to it like you would to any plan. To remain consistent, mark out that time out in your schedule daily. Regardless of the possibility that you just need to do lift exercises three times weekly, keep your exercise on your calendar daily, and utilize the off-days for an alternate activity: perhaps go for a stroll, meditate or practice yoga.  

 

That sort of consistency helps avoid complacency from creeping in. If 8 am is your routine exercise time, at that point you have one less thing to consider, and can simply let your schedule help you to make the best choice. 

 

 

3. Get a training companion 

 

 

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It is obvious that many individuals don’t like exercising or going to the gym alone. Going alone can be a very daunting prospect, especially if you just started. If this applies to you, try to get a training partner that would keep you motivated. Make a plan with the person and watch how easily you find time to exercise. It is always easier to work out and exercise when you have a training partner. 

 

  1. Make it a habit 

An ideal approach to ensure you workout is to make it a daily habit. If you are consistent and faithful to your schedule for about 1 month, working out tends to be second nature. Skipping you work out sessions would feel very weird to you. If your training schedule conflict with your life, you would fail miserably. That is why the above pieces of advice are centred on one idea: Fitness should fit consistently with your life.

Best Meal Plans For People With Bipolar Disorder

There have been numerous studies that an individual’s diet plan affects his mood. In this case, fixing the meal plans of those people experiencing bipolar disorder may help boost their own emotional health. 

 

According to a research published in the Canadian Journal of Psychiatry last February 2012, researchers found out that there is a significant correlation between higher intake of food nutrients and better mental health. 

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Although there are no specific ingredients proven to cure bipolar disorder, eating nutritious food can help in keeping your mood stable. To help minimize the severity and frequency of mood swings, let us explore these recommended meal plans for people with bipolar disorder. 

 

Consume Larger Amounts Of Essential Omega-3 Fats

Either of the following can help attain more intake of Essential Omega-3 Fats (EPA): eating seeds every day, devouring fish at least thrice a week or consuming omega-3 fish oils supplements. 

 

For a mood balancing effect, you should aim for an average of 1,000 mg of EPA a day. You can do this by drinking a 500 mg concentrated omega-3 Fish Oil capsule twice a day. Regularly eating fish can also help attain the said goal. 

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Here is a list of the best fishes linked with high omega-3 fat:

 

  • Trout (500 mg)
  • Salmon (800 mg)
  • Anchovy (900 mg)
  • Fresh Tuna (900 mg)
  • Herring/Kipper (1,000 mg)
  • Sardines (1,000 mg)
  • Mackerel (1,400 mg per 100 g)

 

Aside from fish, eating seeds can also help improve your mood. The best seeds for this task are pumpkin seeds and flax seeds. 

 

Avoid Alcohol and Caffeine

Many experts discovered that mood swings are correlated to alcohol intake. The more alcohol consumed, the larger the chance of experiencing distraught and emotional turmoil which leads to bipolar mood swings. Alcohols are also not safe for those with bipolar disorder since they negatively interact with the medications, such as lithium, prescribed to the patients. 

 

On the other hand, bipolar disorder and caffeine also make a terrible combination. According to the National Sleep Foundation, caffeine dramatically affects sleep. Lack of sleep then results in anxiety and irritability which then translates to mood swings. 

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Take note also that some over-the-counter medications like pseudoephedrine, which is usually present in cough medicines, have the same stimulant properties with that of caffeine. These medicines can also trigger unwanted mood swings. 

 

Add Fiber To Your Diet

According to experts, it is best if an individual consumes 25 to 40 grams of fiber daily. Fiber maintains the balance of flora in a person’s colon and gut. At the same time, it also helps the digestive tract to function properly. Those foods with large amounts of fiber include beans, legumes, whole grains, vegetables, and fruits. 

 

Eat Mood-Boosting Superfoods

The following mood-boosting superfoods are recommended to ease the mood swings experienced by those with bipolar disorder. These superfoods have distinct effects to counter mood swings. 

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  • Almonds – Known as the calming mineral since it helps in accomplishing a more stable mood and sleep. 
  • Eggs – The low levels of vitamin D from eggs help avoid depression and mood disorders.
  • Spinach – Contains Vitamin B9 which are proven to release huge amounts of homocysteine (vital in battling depression)
  • Sweet Potatoes – This high fiber food helps stabilize blood sugar levels and provides the body with a steady amount of energy
  • Avocado – The healthy fats which are inside avocados are proven to be linked to a healthier mood and better brain function. 

 

There is no step-by-step meal plan which will lessen the triggering of bipolar mood episodes. Simply eating a healthy and balanced diet will lead to a more stable lifestyle. 

How A 5-Minute Run Helps In Reducing My Stress Instantly

Adults and teenagers alike have sure experienced varying degrees and levels of stress at different moments in their lives. As a student before, I got these workloads of homework and expectations that led me to stress-eating. As a working adult, I received a whole new level of expectations and big chunks of stress as a take-home ‘bonus.’

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Extreme stress and anxiety at times led me to think about stuff negatively, with a lot of what-ifs and thoughts of restarting everything. I may never have worse thoughts like suicide, but the idea of leaving everything behind to start a new endeavor somewhere would be costly and more stressful in the long run. But all of these thoughts were because of a tangled and blurred mind due to stress. 

 

Long story short, I just happened to google about it, stumbled upon https://www.betterhelp.com/advice/stress and followed a simple tip: Keep moving. I took it literally. I started exercising. I incorporated a simple 5-minute run into my everyday routine. 

 

A 5-Minute Run Gives Me The Thought That I Can Conquer The Day

The sudden burst of exercise and moderate physical movement of my body energizes my whole being for the rest of the day. This exercise stimulates the release of endorphins to the brain. These chemicals trigger positive emotions in the mental aspect and feelings of being relaxed which, in turn, aid significantly in reducing stress. 

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I may have been thinking of all the stressful moments of my yesterday while running, but as soon as I stop, wipe the sweat off my forehead, and start breathing heavily for air, the stressful and anxious feelings associated with those moments magically become nothing. They may not disappear entirely, but there comes a sense that I can conquer those workloads and expectations that I never felt before the said exercise. 

 

A 5-Minute Run Is Enough To Clear My Mind For The Rest Of The Day

I prefer to run around the neighborhood or in parks where I will be able to see people and a greener environment. I prefer to run and breathe fresher air and feel good vibes from the beaming people around me rather than to hop and run on a treadmill in a gym or a confined space. 

 

The picture of happy and cheerful people running with you in green surroundings and under the blue skies has a psychological effect on me. In fact, this scenario steers my whole mind away from the problems I have in mind. With the physical and mental significance of running, the psychological benefits it brings just add up to its effectiveness. 

 

A 5-Minute Run Gives Me A Peace Of Mind About My Physical Health 

Stress-eating usually follows from the feeling of mild anxiety and pressure from a lot of external and internal factors. I was prone to weight gain and loss of confidence for my body image. In fact, it would just contribute to a higher chance of depression and a whole new feeling of anxiety. 

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Whenever I run, I always come to have this thought that I (somehow) will not gain any weight as frequent running increases metabolism and proper digestion. Other than that fact, studies show that running indeed reduces the risk of heart-related diseases. Carrying these research-backed findings make me feel better for myself. 

 

For most mentally and physically health-conscious people, running even for 5 minutes a day is considered a natural painkiller. When I incorporate this activity into my every waking day routine, I always have this feeling of being a brand new person as soon as I wrap up my running session. 

 

Who knows that a healthier you can be afforded by an exercise that won’t cost you any money or eat up a considerable chunk of your time? 

How Running Eases Anxiety

When you have an anxiety disorder, the word “running” will mean a lot to you. “Running” in the sense that this is what your thoughts feel like. They race through your mind, and you have little control over them. Running away is what you want to do during a panic attack.

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Lastly, “running” because it’s a great way to gain clarity. Several studies have proven that there are mental health benefits to exercise. Taking a brisk jog through the neighborhood could be the solution you were looking for. Let’s take a look at why.

Form Of Release

With mental health issues, having a medium to express yourself is very important. Often, stress is a trigger for anxiety. Exercise, such as running, can be a healthy form of release.

Exercise is a better alternative to something negative like alcohol or cigarettes. Research shows physical activity leads to a surge of endorphins. These chemicals help boost your mood, fighting off pain and stress. It’s almost like your body’s natural form of morphine.

Next time you’re feeling a wave of fear and uncertainty coming, grab your running shoes. Even a short jog can help improve your mood.

Distraction

Besides releasing stress, running also serves as a distraction. When you’re having an attack, you may feel the need to run away. Take control. You can turn this around and go out for a jog instead. It’s different in the sense that you’re not running away from your problems. You’re simply taking some time off to calm down.

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Making decisions with heightened emotions is difficult. Racing thoughts also make your mind foggy. Going for a run at the park can serve as a distraction away from these for a while. You can focus on something else to give you clarity later on.

Source Of Stability

For some with anxiety, they may feel like they have little control over their lives. Having something stable in their life can help with this. Having a regular exercise plan such as daily jogs will help in bringing stability to one’s day.

It serves as something you can look forward to in a day. It serves as a constant in your week. It’s also something you have control over. You get to choose where you run, how fast you go, and whom you run with.

To take full advantage of this benefit, set up a schedule for yourself. Sticking to this schedule will be easier than other issues you’re struggling with. This way, even if you mess up at work or school, you at least have a semblance of organization and control with running.

Controlled Breathing

Another way that running helps is that it teaches you controlled breathing. During anxiety and panic attacks, people experience shortness of breath. They can even hyperventilate when worse comes to worst. One way to solve this is to focus on your breathing and try to control it.

Having Your Life Partner As Your Running Buddy

When you’re trying to keep fit, running is one of the activities you can’t skip. For many people, having someone to run with makes such much more enjoyable. However, some people wonder if their husband, wife or long-term partner is the right person for this.

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Here are few things to consider before you lace up those running shoes.

 

Get Comfortable With Running Alone First

Before anything else, many people recommend getting used to jogging individually first. The reason behind this is that for all physical activities you do with other people, you have to hold your own. For best results out of your run or jog, you can’t be entirely dependent on the other person, somewhat holding them back from reaching their milestones regarding exercise.

 

Share Similar Fitness Goals

Personal goals are one of the first things you should consider when running alongside anyone. It will be a difficult situation if one person’s objective is to introduce cardio into their routine while the other wants to full-out train for a marathon.

 

As much as this experience could strengthen the bond between you and your partner, it could only lead to frustration and tension if your goals don’t match up. Consider finding a compromise if you still wish to do this with them. Allow some running time together but spend some parts of your daily jog doing your own thing.

 

They Make For Great Motivation

Good partners should always support you with endeavors that help make you better. It includes you sticking to your fitness plans and meeting your objectives. Some partners even begin running together because one of them simply inspired the other to take up the routine.

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You and your spouse could be each other’s cheerleaders. Throw in some motivational words during your next run and don’t forget to send some words of appreciation their way after your jog either.

 

They Can Spark Up Some Competition

When you have a running buddy, things could sometimes get competitive. It can be both a good thing and a bad thing, depending on how well you handle such cases.

 

Light, friendly competition could be useful. It will push you to run faster or further, developing abilities such as speed, agility, endurance, strength and so on.

 

However, pushing too far or too hard can cause some unneeded conflict and arguments in the future. It could even lead to resentment and more long-term issues. To avoid this, make sure you discuss your goals, as mentioned earlier. Also, make sure you communicate well with each other and be vocal when you feel that things are going too far.

 

Final Verdict

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The most important thing that will matter is that you are enjoying the time you spend running, whether you decide to go with your partner or not. Communication is still the key, as well as remembering that you love, care and respect each other enough to support one another with all the goals you have in life.

Tips To Prepare For A Fun Run With Your Partner

Preparing for a fun run is more “fun” when you are preparing for it with your partner.

 

Running with your partner has its obvious benefits. You feel at ease and the push to finish stronger. You also become more motivated to run because you are training with your loved one.

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However, if this is your first time to prepare for a run with your partner, heed our tips on how to build up your endurance for the big day – together.

 

Set Your Goals

What is your goal for joining the run? Is it to increase your cardio activity? Is it to finish the race within a specific period?

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Take note of all of these goals and discuss it with your partner. You should be able to arrive at a mutual decision, so you can proceed to create your game plan. During this discussion, you can also talk about the training activities you will undergo in preparation for your run. These activities may include swimming activities, hiking, or even biking.

 

Your game plan can help you adjust your training schedule. You may opt to put mini-goals at the end of each week leading to the big day. It will help you focus each week.

 

You have a training buddy who’s with you 24/7. It is a plus because your training program will be holistic. You can plan your meals accordingly because you’re both preparing for the same thing.

 

Start On A Comfortable Pace

If you’re not a professional athlete, do not overexert yourself. It will bring undue pressure to you physically and psychologically.

 

Starting at a comfortable pace will also enable you to build up your speed gradually. It is also a chance for your partner to establish a set rhythm.

 

Test your initially set pace for a week then adjust if necessary. Also, take note of the differences in your running styles. You may have to talk it out with your partner if the training gets too strenuous for one of you.

 

Encourage, Not Compete

Competing with your partner can easily ensue when training. However, you must resist this desire at all costs!

 

Instead of competing, set your mind to encourage your partner to get their running goals. Do this if you want to end your training peacefully!

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Encouraging each other to achieve individual goals also heightens the trust factor between the two of you. You will think of your partner as a collaborator, instead of a competitor.

 

On the big day, you will be able to enjoy the run because you will feel the support of your spouse who’s running alongside you.

 

In the end, it is important to note however that running with a partner is not for everyone. Some people are accustomed to running alone. When they suddenly try to run with another person, they tend to lose their momentum and focus. Determine early on if couple’s running is for you by trying out these tips.

 

5 Reasons Why You Should Start Running With Your Loved One

Running is one of the go-to workout routines for people who want to get moving and stretch some muscles. However, running with a partner can be a hit or miss to some people. But, for the couples in a happy relationship which aims to motivate one another and achieve fitness goals together, they have discovered the value of running together.

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One downside associated with running with your partner is capacity. Your partner may be speedier than you are, or the other way around. The solution is to find a middle ground for both of you and your partner’s capacities. Finding a middle ground that is challenging to both of you can be a very good motivation. And together, you and your partner can achieve greater goals.

 

There are some benefits associated with running with your significant other. Read these five reasons why you should start running with your loved one:

 

  • Safety In Numbers

With the fast-paced lifestyle we employ nowadays, sometimes the only available time for running is during night time. Running with your partner is especially beneficial to ensure safety. It can be intimidating to run by yourself, especially in an urban city. Running with your loved one can help ease your worries and reduce the risk of unfavorable events.

 

  • Quality Time Together

Instead of being glued to your devices and spending extensive time on the internet, you and your partner should consider spending more actual time together. Running together is a good start, as you get your blood pumping together. You can also have nice chats while running. Spending time together and at the same time getting healthier together is always a good thing.

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  • Achieve Mutual Goals

Your mutual goals of getting healthier through running will help you and your partner in more ways than one. Also, fitness goals can help strengthen your emotional bond once you support each other.

 

Having your loved one as your supporter will make it easier for you to achieve these goals because you have a motivator. It will not just strengthen your body, but it will also enhance your love.

 

  • Motivation And Consistency

Having a regular running schedule with your loved one will help ensure consistency in achieving your fitness goals. As a couple, you are each other’s source of motivation and together, and you ensure that your routine is consistent.

 

When you run by yourself, chances are you tend to get lazy and skip some days in your routine because there is no other party to consider. Having a partner will motivate you not to skip routines and always complete your exercises. 

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  • Improved Relationship Quality

Studies have shown that couples who run together have a higher perception of their relationship quality. When you run with your loved one, your physical and mental well-being is improved. In addition to this, your emotional bond together as a couple is intensified.

 

Your time spent together is not limited to eating dinners and watching movies, but you spend time together to achieve mutual goals and motivate one another to be the best version of themselves.

How To Mix Up Your Couple Running Routine

Running with your significant other is great because it provides benefits for the individual as much as it does for the relationship. Exercising as a couple, in general, allows the couple to feel closer to each other, more motivated to do the workouts, and keeps the relationship exciting for some reasons. Though there are many reasons why running with a partner or with a group is recommended, there comes a natural tendency for it to be sometimes unpleasant.

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It could be that you don’t enjoy the pace your partner is going, or the boredom with the routine is starting to get to you, or even feeling like you’re being forced. To fight this, commit entirely to a running schedule, but know when to change it up to keep things interesting.

 

  • Set Fitness Goals

Set specific fitness goals for yourselves and as a couple. It could be for a beach trip, an upcoming event or just to maintain your general health and fitness. Read related articles about these goals that you want to reach, and you will find that there are many workout recommendations to target specific fitness goals. It most likely involves cross-training, which has proven to be effective and beneficial to individuals everywhere.  

  

  • A Change of Scenery

One of the biggest factors that can stagnate your couple running routine is seeing the same things every day. If you’re a couple who only runs on treadmills, it’s time to make a significant change and start running outdoors and reap all the benefits it provides. 

 

Don’t expect to have a good path all the time, so it’s essential to find new routes and places to run after a two-week period. Running on a mountain is highly recommended, but ensure each other’s safety.

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  • Get Lost

You don’t always need a plan! Get up one day for your regular running schedule and start running with no exact path in mind. Explore different locations around your city or town that you’ve never been to, and you’ll see how exciting it gets. 

 

Getting lost while running is never too bad because the Internet can always help you find your way home. You’d be surprised that there’s so much to discover about yourselves and your area after going out on a spontaneous run.

 

  • Chase The Other

For a couple who’s into some healthy competition, occasionally challenge yourselves to gauge each other’s progress. See how long it would take to chase the other or catch up with each other’s best pace. Search for run challenges online and do them with your partner. Post online about it and see the reactions you get. While leisurely running has its numerous benefits, mixing it up with challenges and quirks will surely get the couple more excited about running.

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  • Join A Marathon

There’s not a unique running experience quite like joining a marathon. Marathons are one of the most exciting running events the world has to offer and to be able to participate as a couple would mean a lot for the relationship. It will give you a motivation to train, and something to look forward to beyond the daily hustle and bustle. Some marathons have exciting gimmicks and giveaways, and might even give you a chance to travel and explore a brand new place.

 

Keep running for yourselves. Keep running for a healthy relationship.  Be proud of all those mileages you’ll go through.