Running singlet, shorts, socks, shoes, some rehydration gels, checked.

Alarm clock, checked.

Turning to bed early.

Feeling happy and looking forward to your run next morning when you wake up.

The next thing you know is, a thunderstorm arrives the next morning when you wake up. That ought to dampen some spirits.

Does that sound familiar? Bad weather can be a mood damper and morale killer when it comes to running. However, all is not lost. Here are a few strategies you can adopt when it comes to such unforeseen


Do full body stretches from head to toes, that you otherwise have too little time or focus to act on during your regular running sessions. Not only does stretching improve your flexibility, it also helps in recovery, return of blood and general responsiveness of muscle fibres. Simple and powerful routine to enhance your performance indeed.


Good old static exercises that can be done indoors and at home. From push ups, sit ups, crunches, squats, leg raises, lunges, planks ... there are no short of exercises to keep those muscles busy. Little space is required and you get to tone those other muscles that are less used during running as well. Looking fit and feeling good, not too bad for a rainy day.

Hit the gym

With all that adrenaline and anticipation psyched up, don't waste it! Visit your neighbourhood or club gymnasium for a hearty run on the treadmill. The perks are the great music and maybe TV programmes to watch while working out. Less stickiness in the cooling air-conditioned room too!

Meditation or Yoga

A calm and composed mind is more focused and sharp when put to action. Using meditation time to regulate and control your breathing, circulation and general mental vitality. Feel and unwind each muscle and visualize the placidness of your long runs. While some people treat running as meditation of the mind, the actual static meditation does even more wonders in triggering body senses and smoothness of bodily functions. Oooohmm....


You can take the chance to whip up a good breakfast, filled with wholesome goodness of bread, eggs, cheese, fruits, milk, cereal, beverage or whatever rejuvenates your body to a healthy start, just like a run will! Put all that energy and anticipation into planning and cooking your breakfast, as well as finishing up those great foods. Not a bad reward for waking up early.

Off-season is always an unwinder and performance enhancer for runners. While keeping your body conditioned and oiled, it is important not to overtax your joints and muscles. Hence, yoga is fast becoming a recovery routine for mental and physical rejuvenation. Some have even woven yoga into their weekly routine, to improve muscle flexibility and metabolism.


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The following videos provide fantastic and succinct advice on improving one's running technique from head to toes. By making small but conscious adjustments to your running posture, strides and pace, you will dramatically enhance your speed and efficiency in your next race! So enjoy the powerful coaching videos!

Enjoyed the tips? You might find the following posts useful as well:

Getting back stronger


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Posted by geoge soros | 9:33 AM

Pre-Workouts- Fruits Can Be Good Option

Author: Mark Twain

Making use of pre-workouts is a highly needed thing in today's time as it helps perform the user better at the workout centers. There are various pre workout foods and supplements that are being used nowadays and are proving to be very much effective as well. USPlabs Jack3d is one of the very much popular and powerful pre-workout supplement. It helps the users perform better at the workout centers.

Other than supplements there are many other foods as well that are equally effective and powerful and do not provide any kind of side-effects to the user as well. One choice can be of making use of various foods including banana. It is well known that banana contains sugar and it is misunderstood among people that the sugar will increase fat. The fact says that the sugar in banana is a very much digestible type of carbohydrate so shouldn't be considered harmful.

Banana helps maintain the muscle and nerve system of human body properly because it is packed with potassium. Having supplement will allow the body storing the nutrients for a longer time so the users will be able to go through intense workout. Other than banana having grapes, peaches, pineapples, and apples can also be effective so these can be opted as well. From the whole it can be said that making use of pre-workout is good, and these can be selected from various options available.

Nutrition is significant for pre workout for muscle building. Supplements ensure proficient muscle development, no doubt. There are a number of supplements available in the market; however only selected few come up to their claims. If you are previously involved in passionate workout agenda, you should first and primary know the benefits of workout supplements. Well, these offer you with endurance and strength and assist you during very tiring workout schedule without compromising your fitness and safety.

If you exercise to build lean muscles, trainer ensures you get the maximum advantage out of the workout program. Even though many of you might consider that workout with natural supplement will be best in the long run, but none of you will disagree with the fact that supplements help get better results in less time. There are numerous supplement brands like usp jack3d supplement available to decide from that have diverse formulation and ingredient combinations. Recognize what ingredient is necessary for pre-workout time and what is essential after the workout session. This will assist you to choose a supplement in a better way.

You should be very cautious when choosing the product. Most of the brands claim but not succeed to hold up their claims with real examples. When selecting a pre workout supplement, it is significant you visit the legal website of the company and examine the feedbacks from previous users. Direct and individual experiences are the best examples that can assist you to decide whether that supplement is appropriate for you and your body or not. It is very vital to you to understand your body and its necessities before you buy any pre workout supplement.

Dr. Weil's Vitamin Advisor

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Posted by geoge soros | 9:29 AM

Vitamin D May Enhance Muscle Recovery after a Workout

Author: Kevin a

Almost all of us know what it’s like to have sore, aching muscles after resuming a workout regimen or engaging in strenuous physical activity.  Some consumers respond by taking a pain reliever or what are known as non-steroidal anti-inflammatory drugs (NSAIDs). But the potentially serious side effects of NSAIDs have led some of these individuals to explore herbal ingredients like boswellin, white willow bark, curcumin, maritime pine bark and omega-3 fatty acids that are scientifically proven to reduce pain and work against inflammation in the body. 1-2

But when it comes to sore and achy muscles after a high-intensity activity, a new study points to Vitamin D as a potentially key nutrient for helping muscles recover quickly.

Why does muscle soreness take place?

Scientists don’t know for sure why muscles feel sore 8 to 24 hours after a workout or strenuous activity. Some believe that straining the muscles causes microscopic tears in the connective tissues and muscle. These tiny tears eventually produce inflammation resulting in pain in the form of stiffness and soreness. This is the body healing itself and the most remarkable outcome is that these muscles become more resilient than before. The next time you exercise, these muscles are not as likely to tear as easily.

Vitamin D May Help Muscle Recovery after an Intense Workout

Researchers at Kyung Hee University and Taenueng National Training Center of Korean Olympic Committee in South Korea subjected lab animals to high-intensity exercise. They noticed an increase in well-known bio-markers of muscle tissue damage, namely the enzymes creatine kinase (CK) and lactate dehydrogenase (LDH). Lab animals that received Vitamin D supplementation showed a weakening of these bio-markers.3

The lab animals were divided into 3 groups. The first group enjoyed a sedentary lifestyle; the second group was put on a rigorous exercise plan. In addition to exercise, the third group was given Vitamin D supplementation (1000 IUs/kg bodyweight). After 8 weeks, the lab animals that engaged in high-intensity exercises without Vitamin D supplementation showed increased activity of CK and LDH. This activity decreased, along with other bio-markers of inflammation, when the lab animals were given Vitamin D supplementation.

Researchers also demonstrated that the protein expression of Vitamin D Receptors (VDRs) increased in lab animals that engaged in high-intensity exercise and given Vitamin D supplementation. The team of scientists concluded, “Vitamin D may play a pivotal role in exercise-induced muscle damage and inflammation through (modulations involving the) VDR.”

 More Benefits of Vitamin D

Up until the last decade, all that we knew about Vitamin D was related to bone health. However, recent research shows that Vitamin D is a hormone required for the regulation of many physiological functions. Vitamin D has shown strong, protective effects against many bone diseases, muscle weakness, multiple sclerosis, type 1 diabetes and several internal cancers. Studies show that optimal levels of Vitamin D should be maintained from fetal development to old age.4 While optimal levels are required for all age groups, more recent surveys show that Vitamin D insufficiency is much more than expected. According to a Harvard Publication, approximately 1 billion people across the globe have inadequate levels of Vitamin D. Even in industrialized countries, doctors are seeing a resurgence of rickets and other bone-weakening diseases.5

Offer your Customers Vitamin D Supplements for Overall Health and Muscle Recovery

As a supplement business owner looking to meet the health needs of those consumers in the market for a high-quality Vitamin D product, you’ll want to partner with reputable nutritional supplement manufacturers who complete all of their manufacturing in a GMP Certified facility and have the ability to provide you with an array of in-house services like label design, packaging, order fulfillment and drop shipping.  Popular delivery methods for Vitamin D supplements that address muscle soreness include capsules, tablets and powders, so be sure to decide which one your customers will prefer prior to speaking with a supplement manufacturer.

1.       Gastrointestinal side-effects of traditional non-steroidal anti-inflammatory drugs and new formulations. Aliment PharmacolTher. 2004 Jul;20Suppl2:48-58.PMID: 15335413.
2.       Natural Anti-Inflammatory Agents for Pain Relief, Surgical Neurology International, 2010; 1: 80.
3.       Vitamin D3 supplementation modulates inflammatory responses from the muscle damage induced by high-intensity exercise in SD rats, Volume 63, Issue 1, July 2013, Pages 27–35, Cytokine,
4.       Benefits and requirements of vitamin D for optimal health: a review, Altern Med Rev. 2005 Jun;10(2):94-111.PMID: 15989379.
5.       Vitamin D and Health, Harvard School of Public Health,

Dr. Weil's Vitamin Advisor