Trail Running Blog

Top Benefits of Testosterone Replacement Therapy

An excellent technique to increase testosterone levels is testosterone replacement therapy. A doctor can prescribe this treatment after conducting a comprehensive medical evaluation and testing to determine the cause of low hormone levels.

There are several ways to get TRT, including injections, gels, and scrotal patches. The treatment is a class III controlled substance and must be supervised by a doctor.

How to Maintain a Healthy Diet while Running Consistently

Maintaining a healthy diet while burning a significant number of calories through running can be a challenging task, but with the right approach, it can be done.

First, it is important to understand that running burns a significant number of calories, and as a result, it can be easy to overcompensate and eat more than is necessary. To combat this, it is important to track your calorie intake and ensure that you are not consuming more than you are burning.

2023 New Year’s Resolutions: Tips & Advice on How to Keep them for the Year

It’s that time of year again: the start of a new year, a chance to reflect on the past and set goals for the future. If you’re like many people, you’ve probably made a New Year’s resolution or two, with the best of intentions to follow through on them. But if you’re also like many people, you’ve probably struggled to keep those resolutions in the past.

Here are some tips to help you stay on track with your resolutions and make real progress in the coming year:

3 Small Changes to Improve your Physical Health

Disclaimer: I received free entry to the San Francisco Half Marathon, 10K & 5K race as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews!

If you’d like to experience lasting changes in your physical health, it’s important to always work on switching things up. When you’re working out to lose weight, it’s important to alternate your routines so that you avoid a plateau. The same can be said in life. If you have the same routine and do the same things all the time, you’ll get the same results. If you’d like to experience major results over a period of time, here are three small ways to start changing your physical health. Read the rest of this entry »

5 Foot Exercises to Build Strength and Flexibility (Infographic)

Put your best foot forward with these quick and easy foot exercises.

Runners’ feet endure the brunt of the repetitive pounding of the sport, and this means that that many are susceptible to foot pain. As a runner, it is particularly important to include good foot training as part of your regular routine to help maintain good foot health and prevent injury. This infographic from Walsh Brothers Shoes helpfully lays out five quick and easy exercises you can try to keep your feet happy and healthy.

Why Should You Exercise Your Feet?
Research shows that taking the time to exercise your feet can help to build strength, develop flexibility, improve your range of motion, and lessen the risk of injury. It has also been shown to enhance your overall foot health by reducing muscle soreness, stiffness, and toe cramps.

What You Need To Know About Foot Exercises
When exercising your feet, be sure to include a mix of activities that help develop flexibility and strength. You can build flexibility through stretching exercises that focus on one group of muscles at a time. Working out against some form of resistance (e.g. weights or exercise bands) will help you to strengthen muscles.

Health & Safety Tips
Before starting on a foot exercise regime, be sure to consult a doctor or physical therapist if you have a physical injury or if you suffer from achy feet and ankles, arthritis, or diabetes. Listen to your body and don’t overdo it. If your feet start to hurt, stop exercising immediately.

Get Started With These 5 Exercises
If you would like to start developing your foot strength and flexibility, scroll down to the infographic guide below which helpfully lays out five exercises that you can incorporate into your running routine.

Read the infographic below to learn more.

Small Ways to Make Hiking Easier for Beginners

If you’re trying to get into better shape and have taken up hiking, you have chosen a great way to work out your entire body and feel better. Enthusiasts like Tyler Grasham act as an inspiration. Let’s face it, though: hiking can be hard! Take steps to make it a little easier on yourself.

Know Your Limits

The first step to an enjoyable hike is the location you choose. Even experienced hikers like Tyler Grasham had to start someplace. Depending on your experience level, you may find that some trails are too difficult for you to have any fun. That’s okay! Understand that as a beginner, you need to work your way up to harder trails. Attempting to do more than you can handle is not good for your muscles; you could strain yourself and be out of commission for future hikes.

• There is nothing wrong with taking baby steps when you are first starting out. Remember that you can’t run before you can crawl. It is perfectly all right to know what is too much for you to handle.
• Ask friends or family if they know of any hiking trails that are good for beginners. You might be surprised at the hidden spots in your community that you never knew existed.
• If you feel like it’s too much, turn back. Look for something a little more suited to your level for the next time. It is not worth potentially hurting yourself and damaging your muscles!

Keep Your Head Low

If you feel yourself becoming discouraged by how much trail looms ahead, keep your eyes on the ground. Make a conscious effort to not look up and to keep your attention focused elsewhere. Your mentality can make all the difference in the world.

• In moments like these, think about your breathing. Work on a breathing pattern that keeps you concentrated and helps you find a rhythm.
• Focus on your steps. Be very deliberate on your foot placement, where you are walking and what the dirt and roots look like.
• Ignore any hikers who seem to be flying past you. You are moving at your own pace and don’t need to keep up with anyone. Remember that this is supposed to be fun, not a competition.
  

  Small Ways to Make Hiking Easier

In some hikes, there can be moments where you question your sanity when you chose to partake. Give yourself a pat on the back and encourage yourself: You might be having a hard time with the trail you chose, but you are lapping everyone on the couch.

Noom Custom Weight Loss Program Overview

I wanted to share a quick overview of the custom weight loss program called Noom. Noom is a weight loss program that uses habit change psychology and small goals to help people live a healthier lifestyle and lose weight for good. The sign-up process is pretty straightforward, you share some basic information about yourself (current age, weight, height, goal weight, etc.) as well as some personal lifestyle questions to understand how you would be able to take advantage of the weight loss program. One thing I thought was helpful to know is that the programs are recommended (or at least consulted) with actual doctors. It’s reassuring knowing that these aren’t just random weight loss programs but ones that have been vetted by medical professionals.

You do not see the final weight loss program until you pay, which will vary depending on your weight loss goals and current fitness levels. But they do offer a 14-day trial, so it doesn’t hurt to check them out. Learn more about Noom here.

**I was compensated for this post. This post also contains affiliate links and I will be compensated if you make a purchase after clicking on my links.

Eating for Wellness: Balancing Exercise With Nourishment

You may be new to the wellness world where you eat healthy foods and exercise on a regular basis. Welcome to a brand-new you. However, there’s a smart way to fit all of these important aspects into your life. Learn how to eat for a body that can function at peak levels. A faster run each day may be possible.

Start With Carbs

Carbohydrates are sugars that give you short-term energy, such as within the next few hours. Before you perform any moderate exercise, the energy must be there. Ideally, eat a carbohydrate-heavy meal about two hours before your workout. You might add another carbo snack an hour before your workout in order to boost your energy levels even further.

Choose healthy carbs, including bananas and oatmeal, to shore up your energy reserves. Pancakes laden with syrup may be technically carbohydrates, but they have drawbacks in the form of unhealthy fats.

End With Proteins

You used your carbs for energy during the workout. Recovery time comes afterward. This process involves the muscles being healed with amino acids, which come from proteins. Try to eat a protein-rich snack or meal after your exercise. Lean meats, nuts and beans are good choices for the athlete in you.

Avoid any fatty meats, such as beef, because you’ll negate any benefits from your workout by adding in a lot of saturated fat. Healthy proteins give your body a chance to heal and recover so that subsequent workouts are easier.

Consider Nutrient Boosts

Think about adding beneficial nutrients, such as Le-vel Thrive, to your daily diet. These nutrient boosts come in specific levels that you consume throughout the day. You don’t just pop a pill in the morning and forget about it. By spacing out nutrients into three servings, the body has a nearly constant supply of vitamins and proprietary boosts.

Follow the instructions on any boosts that you might use. Taking them in the proper order and quantity is critical to a successful outcome.

Listen to Your Body

You’re following best practices for pre-workout and post-exercise food choices, but your body starts to feel drained after awhile. Remind yourself that you’re still human. Optimum diets and workout plans can always be derailed by injury, illness or other issues.

Listen to your body to decide if you should workout each day. Most athletes take a few days off each week, such as two or three days. The rest days don’t make you lazy. In fact, rest is an important part of working out. It gives your body a chance to heal.

Add in Healthy Fats

Don’t fall into the trap of eliminating all fats from your diet. Healthy fats, such as monounsaturated types, actually help your body fight off disease. Try olive oil, avocados and nuts in your meals. The fat helps your nervous system function while improving your cardiovascular functions.

Keep in mind that all fats should be eaten in moderation. They’ll satisfy your cravings so that a healthy lifestyle is easier to lead than not.

From Thrive reviews to enhanced recipes, learning more about the food and nutrients that benefit your life can take some time. Remind yourself that the learning process itself is a healthy journey. You’ll be able to run with the best in the nation with the right fuel shoring up your body systems.

What Should I Do To Get Healthy This Year?

Although many people make health-related New Years Resolutions or commit to making wellness a more integral component of their lifestyles, it’s often the case that these individuals fall off the wagon rather quickly. If you find that this is the case for you but you’re ready to try again, don’t procrastinate. Instead, start getting healthy this year by implementing some or all of the wellness tips listed for you below: Read the rest of this entry »

3 Surprising Dog Breeds at Risk for Hip and Joint Problems

Hip dysplasia and arthritis are common concerns for owners of German Shepherds, Great Danes, and Dachshunds. It’s no surprise that a large frame or elongated body type can lead to these issues. However, many dog owners are unaware that their pet could also be at risk for developing these issues, and worse, don’t know how to prevent or treat them. Access to information is the first step at combating hip and joint problems in these breeds, so read on to see if you or someone you know needs to begin a conversation with their veterinarian. Read the rest of this entry »