Running

Running is possibly one of the easiest sports anyone could do. All you have to do is lace up a pair of shoes and voila! You are ready to run. However, if you are getting serious about your running, and have set specific running goals to achieve, this simple sport becomes a little bit more technical. Leg cramps while running and sore muscles from running are some of the most common obstacles any distance runner would face. What causes leg cramps while running, though? Simply put, it is because your leg muscles do not have important fluids and electrolytes (calcium, magnesium, potassium, and sodium). But all this can be easily avoided if proper nutrition is in order and a correct workout followed by a post-workout routine. Correct Warm-up Whether it is a speed set or a long easy run, you must get in a good warm-up before the main workout. This may vary depending on the particular workout you have to perform. Regardless, a warm-up is necessary because it gives your muscles the chance to loosen up. Whether it is dynamic stretches or special running drills, you have to make sure this is done properly. However, make sure that you do not overdo it, since it can lead to exhaustion during the run. One other thing that should be kept in mind during your warm-up is hydration. Failure to drink sufficient amounts of water will lead to cramps and stitches all over the body when performing the main workout. Following the Workout Schedule Sticking to the workout schedule is a must; since it is based on your body’s limitations. In other words, do not go all guns blazing in the beginning because you will hit the wall, as they say, mid-workout. Do not do more than what you are supposed to either since you are risking not only cramping but injury as well. Make sure you keep to a manageable pace and take in lost electrolytes regularly during your run. There is no exact science proving when you should hydrate during the run, since everyone has different capabilities. So listen to your body during your workout. To be on the safe side, have some energy bars on you, just in case your body starts overworking. Even if you do experience a calf muscle cramp while running, the intake of electrolytes at regular intervals will quickly reduce the pain, since the legs are replenished with essential fluids. Post-workout Cool-down You are now done with your main workout, but your calf muscle hurts after running, what went wrong? Nothing. Running is an impact sport, and you are bound to experience sore calves while running, since that is a muscle group that takes a lot of the ground impact. Once you are done, take a few seconds to rest and continue to do a light jog. This helps in flushing out the excess lactic acid in the calf muscles, which is responsible for calf cramp. Running slow after the main workout will also allow your heart rate to gradually drop down to a more stable level. An easy 5-10 minute jog would suffice as a cool-down. Stretching and Recovery Follow your cooldown with a good stretch session to further flush out the lactate build up in your legs. Remember to stretch your quads, calves, glutes, and hamstring. Throw in a little bit of yoga positions too, as it helps in stretching out other muscle groups. That is not the end of it though. Expect to have sore calves after stretching as well. To make the recovery process faster, make sure you have a balanced protein diet and incorporate the use of recovery tools. Active Compression Through SPRYNG For this, SPRYNGs should be at the top of your list, as SPRYNG’s active compression helps in circulating pooled blood in the calf muscles by mimicking the natural muscle contractions. This, further aids in flushing out any excess lactic acid from the leg, and enhances the muscle recovery.     By following a structured routine like this, with good nutrition and adequate rest, cramps that occur while running would be a thing of the past.

In the era of social distancing, it’s almost impossible to safely organize running events in which large groups of people are running side by side for extended periods of time. As a result, several races around the world have either been postponed, cancelled, or have been moved to a virtual platform. If you're struggling to find the motivation to train during this lockdown period, you are not alone. However, our take is simple. Why dwell on something that we have no control over? The lockdown is an ideal opportunity to finally start working on that strength program that you swore you would start on, but never quite got around to. It will not only add some variety to your training but will likely take your performance to new heights. The best part? You will emerge out of the lockdown a faster, stronger and better athlete than before. As a runner, it’s easy to get caught up in the ‘running’ side of things and forget about all the other aspects of training that your body needs, to improve. It is a known fact that strength training can benefit you immensely. For starters, stronger leg muscles mean more power while running, while also making you less prone to injury. If you’re someone who has never done any sort of strength training before, there are several bodyweight workouts at home for beginners that you can explore. Bodyweight exercises are ideal if you’ve also wondered how to workout at home without equipment. You can progress to using free weights once you feel yourself getting stronger. No equipment, no problem! Strength training as a runner involves a lot of core work. With a stronger core, you'll be able to maintain stability while running, minimize side-to-side movement and be able to hold your form better at the end of a race when fatigue kicks in.  Here are four easy and effective bodyweight and core building exercises you can start doing now. These can also be substituted as exercises for beginners to lose weight at home. Glute Bridges An effective way to strengthen the hips and butt. Lie down flat on the ground, squeeze your glute and abdominal muscles then lift your hips off the ground until knees, hips and shoulders are in a straight line. Single-Leg Deadlifts A hip-hinge movement that strengthens the back, core and legs. Begin standing with your feet hip-width apart. Lean forward with your hips, shifting your weight onto one leg while your other leg engages and starts to extend straight behind you Air Squats You should feel this in your thighs and in your glutes. Keep your feet at shoulder-width apart and pointed straight ahead. When squatting, your hips will move down and back. Forward Lunges Begin standing with your feet hip-width apart. Engage your core and take a big step forward with your leg. Start to shift your weight forward so heel hits the floor first. Lower your body until the thigh is parallel to the floor and shin is vertical. Press into right heel to drive back up to starting position. Recovery is just as important! Leg pain after exercise has been experienced by all of us. So, why do legs pain after exercise? Some experts believe muscle soreness after exercise may be due to microscopic tears in the muscle fibres, which develop during exercise. Have you ever googled “home remedies for leg calf pain”? The search results will likely give you many suggestions such as RICE (Rest, Ice, Compression and Elevation), OTC medication, stretching and so on! We recommend SPRYNGs Active Compression Solution. It is a simple, easy to use and affordable device that uses pneumatic compression technology to help reduce muscle soreness, improve your performance and leave you feeling all-round great!

The Covid-19 pandemic has made the world come to a standstill.  Many professionals have been forced to quarantine themselves and are practicing social distancing. Exercising and staying fit is one of the most important things to consider at a time like this. This is so that your body’s immune system is strong, and you stay healthy.  However, over the duration of the lockdown, many have found it difficult to maintain a proper running routine that incorporates adequate physical activity, or have they?  Slight adjustments to your normal routine will result in a viable workout.  Discussed below are just some of the main aspects of working out at home you should consider when finding the right work/life balance. Workouts at home There are many home workouts out there for both amateur and frequent runners. Regardless, all runners must consider two broad elements. These are the strengthening aspect of running and the cardiovascular aspect of it. Strengthening Aspect Long-distance running relies a lot on the muscles of the leg and your core. It is important that you make maximum use of this time to engage in strengthening muscle groups in the legs, such as the glutes, calves, and the hamstrings. For this, several leg workouts at home can be done without any sort of equipment These include exercises such as burpees, air squats, walking lunges, and single-leg lateral jumps, to name a few. These leg exercises at home can be mixed up with some other core exercises like planks, Russian twists, and bicycle kicks.  This combined routine makes it possible to create a circuit training workout that strengthens important muscle groups required for long-distance running. If you have resistance bands or simple weights, you could take it up a notch by adding this equipment into your plan.  However, it is the cardiovascular aspect of working out at home that is critical. A daily workout like this will only take around 30 minutes to one hour, which allows you to slot in a good workout at home even during a weekday. Cardiovascular Aspect The cardiovascular aspect of long-distance running is one of the more difficult things to maintain.  This leads many athletes to worry about drops in performance. However, there is nothing to worry about!  If you have a treadmill, an elliptical machine, or even a stationary bicycle, these machines can function as viable alternatives. But what if you do not have any of these machines? Well, there is an increasing trend of many people running various distances on their rooftops, in their driveways, and even on their own stairway to make sure that their cardio gains are not lost.  That is what you should do too! Of course, you may not build your cardiovascular fitness and this routine may be very boring. That said, you will certainly maintain your cardiovascular fitness! This makes it easier to return to peak performance once the pandemic is over. Running for at least 30-40 minutes two times a week, at a comfortable pace is more than enough for you to maintain a good base of fitness.  Muscle soreness/leg pain While adjusting to this new routine of yours, there might be a chance that your muscles and legs experience soreness or pain. This soreness is often caused as a result of strenuous exercise. If you do experience sore hamstrings after running or any leg pain after exercise, always make sure that you do a proper warm down and allow your legs and body to rest. This recovery can be further accelerated with Spryng SPRYNG’s patent-pending pneumatic compression helps relieve your sore muscles after running, or, for that matter, your sore muscles after any other workout.  SPRYNG’s compression helps flush out any lactic acid and other fluids from the muscles.  This allows for adequate muscle recovery on your calves and shin area. Additionally, if you do want to take care of your body as a whole, it is always important to stretch after every workout. Even if you do not engage in any sort of strengthening or running workout, stretching is highly recommended. Stretching Stretching is an important element to consider when you are working out from home/   It reduces the time taken for muscle recovery after running and also allows muscles to easily adapt to various other exercises. In other words, stretching keeps the muscles loose and flexible so that you can perform demanding workouts from home. The main stretches that should be done frequently are glute stretches, hamstring stretches, calf muscle stretches, and groin stretches.  By considering all this, your workouts do not necessarily have to be as long as it would normally be outdoors. This allows you to schedule a healthy routine, even in a lockdown situation! In conclusion, maintaining a healthy workout routine whilst working from home is not that difficult.   It does not take much time and does not require any sort of special equipment.  You will only exert a little more than an hour when considering the main workout, the cool down, and the stretching. So, go ahead and find a routine that best works for you!