David Dack

Becoming an online personal trainer is a great way to help people achieve their fitness goals, and it can also be a lucrative business venture. However, there are several things you need to do in order to build a successful online personal training business. *

When starting a career it is important to know what you’re getting yourself into. In this article, we will discuss some of the most important steps you need to take in order to get started.

Get The Right Certification

In order to be a personal trainer, you will need to get a certification from an accredited institution. It is also possible that the state where you live requires certification as well. This is for your safety and those who entrust you with their health and fitness goals. 

There are several reputable institutions out there, all of which should provide competent training and certification.

An online personal trainer must make sure they receive the proper education in order to create the programs necessary for their clients. The best way to set yourself up for success is to get certified by an institution that provides its students with information about online personal training and how it works. This will ensure that you have the knowledge necessary in order to get your business off the ground and become successful.

Build A Website And Social Media Accounts

In this day and age, you need to have a website in order for your business to succeed. Professionals now expect to receive the information they are looking for online. A good site will provide potential clients with all the information they need about you and your services.  Fortunately, even if you have no experience of website building, there are resources out there like the createwpsite YouTube channel to help guide you throughout the process so that the end result is something you can really be pleased with.

You should also have social media accounts that people can visit in order to learn more about you and follow you. Having an Instagram and Facebook account is crucial for personal trainers because it allows them to reach out to their clients and potential clients on a more personal level. It also gives people the opportunity to view pictures of you and your services, before and after pictures, videos about your business, and read testimonials from past clients.

Build Online Training Programs

You need to have training programs that people can purchase in order for them to see real results. You should also offer free resources that will allow people to learn more about the things you’re teaching. It is important that these resources are high-quality and your website is easy enough for anyone to use, even those who are not very tech-savvy. People who visit your site for the first time should be guided through it with ease, so you need to make sure you get input from other people on how they would find your site if they were looking for fitness information.

Your content needs to be useful and engaging, otherwise, you won’t build a loyal following. This will help to grow your business over time because people will recommend your site to their friends and family. Make sure to put some effort into each training video you make because it will be more likely to succeed.

And don’t forget about the most important part of your program: nutrition. You’ll need to build high-quality meals into your training programs in order for your clients to see success. You can use a tool like My PT Hub’s Nutrition Software to make this task much easier.

Create A Marketing Plan And Budget

As a personal trainer, it’s important that you create a marketing plan for yourself in order to help grow your following. You can do this by creating articles, or videos for YouTube, sharing content on social media sites like Facebook and Instagram, offering free resources through your site, having a blog, and attending fitness events. Once you have an idea of how much money you can afford to spend on marketing each month, create a budget so you know what you can do in order to successfully grow your following.

Hiring a marketing agency might be a good idea, especially if you have no idea where to start. You will typically get the most bang for your buck with an agency because they know how to market online and get results. Make sure that any marketing agency you hire has worked with trainers before so they know what works best when it comes to growing your business.

Its crucial for a personal trainer to have a professional-looking site that provides potential clients with all the information they need about you and your services. Your content needs to be useful and engaging in order to build a loyal following. The tips we’ve provided should help get you started on the right path. Follow this guide to learn how to become a personal trainer in order to grow your following, enjoy success, and help clients with their fitness goals. Good luck with your new business!

Consistency is vital for running. Therefore, if you are to change your lifestyle and choose a university, it should create the necessary conditions for running. Additionally, you may apply for a paper writing services to take off some of the academic burdens and focus on your running routine.

In the list, we’ve collected the best universities that are perfect for combining regular running and acquiring a degree.

Southern Methodist University

The university creates all the necessary conditions for runners. First of all, it has a long-established habit of campus run. Some people even run the university’s stairs for an extra mile.

The overall structure of campus inspires all kinds of running, from casual jogging to sport’s coaching.

Besides the campus structure, Dallas has some well-made running paths. You have a common Katy Trail that goes through the city’s landscape. Alternatively, you can choose a White Rock path. It is more lengthy, 9.5 miles, and has more views of nature.

There’s no specialized running team in the university. However, there’s a casual running club for enthusiasts who want to have a more structured approach for running training. Members of the club have access to eight charity races and a certified training program.

University of San Francisco

The route between Golden Bridge Gate and Golden Bridge Park is a perfect place for the university. The five-mile campus run has a lot of shoreline views and nice, paved trails.

As for town routes, there are Crissy Field and Ocean beach. Most of the time of the year, the weather is just fine for any kind of sports activity, from Frisby to marathon training.

As for the running clubs, the choice is plenty in San Francisco. You may join:

• Road Runners
• Front Runners
• Golden Gate Club
• Dolphin South End Runners
• K-Stars Running Club

Running paths in San Francisco are diverse and full of city views and well-planned running tracks. One of the best places to keep training.

Indiana University

Indiana takes place among the most beautiful-looking places in the country. It is true for campus runs and general running routes. The limestone buildings and green parks look great during any season.

As for the running routes, you can choose from 1.2 miles in Bloomington. One of the most popular opinions is the B-Line Trail and Brown County State Park. Each of them has views to offer and different lengths of the routes.

The running club of Indiana is competitive-focused. Training sessions are not mandatory; you can visit them at a personal pace. Besides, the club gives access to competitive cross-country runs.

Notre Dame University Indiana

The University of Notre Dame creates ideal conditions for students’ recreation and running routes availability. The campus run around Notre Dame is 3.8 miles long and goes around a golf field, St. Mary, and St. Joseph Lakes. You can’t get tired of the constantly changing scenery soon.

As for the park routes, the Riverwalk path around St.Joseph lake is the favorite for pedestrians and bike rides. If you like running through rugged terrain, Potato Creek State Park provides 10 miles of excellent challenge.

The university’s running club was established in 2014. The club maintains regular training sessions and racing competitions. It fits novice and advanced runners alike. Participation in the club is a high opportunity to find like-minded runners and keep your skills sharp.

University of Houston

Houston has many merits, and impressive running conditions are one of them. The campus run of the university consists of 667 acres of pedestrian-friendly walks. However, the Brays Bayou Greenway route is more popular among runners.

This path connects approximately 30 miles of parks and trails for bikes and running. You can plan your running route and make it as complex as you like. In addition, you may check the Buffalo Bayou Park. It is 8 miles long, with plenty of bridges and shortcuts.

Houston University does not have an official running club. However, the choice is plenty within the city itself. If you want to keep a structured approach for your training, you can maintain it in Houston.

Gonzaga University

Gonzaga is located in Spokane, which has won three awards for All-America city. It is a nice place for studying and training. There is no dedicated run for Gonzaga University. However, there are plenty of running routes around the establishment.

Riverfront Park is the most popular running route for Gonzaga’s students. The park is full of well-planned walking routes and nice scenery. If you are looking for something more distinct-looking, you may try Manito Park or Botanical Gardens. You can appreciate the garden’s beauty in any season. But they look especially good during autumn and late spring.

Gonzaga University has an official students’ running club. It hosts weekly running competitions up to five miles. There are more options in the city if you are looking for something else.

North Carolina State

The University of North Carolina provides plentiful options for its runners. It is located in the city of Raleigh, which is full of fantastic locations. Space within the campus has a lot of short tracks for jogging. As for the longer runs, Rocky Branch Trail gives a fine opportunity for sightseeing of the Raleigh landscape.

Raleigh itself has more than 70 miles of park zones with running tracks. You may run through Walnut Creek Trails or Lake Johnson park and always find something fascinating to see. These trails fit both professional and casual running sessions.

As for the running clubs, North Carolina XC & Track Club is one of the most famous in the country. It provides access to training five days a week, which helps squeeze training sessions into a busy schedule. The club supports competitive runs, as well as regular training.

Final Words

If you want to keep your running shape, there are many possibilities, even if you have to move to another city for studying. Competitive and regular runners can enjoy daily campus runs, club benefits, and generally fine-looking landscapes.

*This is a guest post by my friend Ben Drew*

The feet are kind of the most important part of the body when it comes to running. That’s why pain in the foot is the last thing any runner wants to be dealing with.

The frustrating thing about foot pain is that it can be caused by a very wide variety of things. Narrowing down on the exact area of pain can help you to find out exactly what’s behind it.

If you’re plagued by pain in the ball of your foot between the 3rd and 4th toes, you may be running with Morton’s neuroma. This inflammatory foot condition is usually an overuse injury, and it requires some lifestyle and gear changes as well as the usual treatment.

Let’s explore the condition and how to deal with it so it doesn’t ruin your running.

What Is Morton’s Neuroma?

Morton’s neuroma is an inflammatory foot condition that leaves you with pain in the ball of your foot. It’s basically an overuse injury, as it often develops due to constant and consistent pressure or force on the forefoot.

It’s worth noting that this condition is not a true neuroma. Neuromas are tumors of the nerves, but Morton’s neuroma is simply a thickening of the tissue in the nerve.

The soft tissue around the nerves in the forefoot begins to thicken after a long period of consistent pressure or hard force. As they thicken, the metatarsal bones begin to rub against them, causing pain and more inflammation.

It can also begin to put pressure on ligaments surrounding the nerve, which is why it manifests as pain, numbness, or a tingling sensation in a very specific part of the forefoot.

Strangely, it tends to occur in only one foot.

How Does Someone Get It?

There are two things that put you at high risk of Morton’s neuroma. Number one is exercising or taking part in high-impact sports – for runners, both boxes are checked here.

Our feet take up to 4 times our body weight in force when we run! Imagine how that’s increased when you jump or play sports like basketball or racquetball.

The second thing that can lead to Morton’s neuroma is constant pressure on the toes from an ill-fitting shoe or a shoe with a tiny toe box. Women are at significantly higher risk of the condition developing if they wear high heels!

These two things place a lot more pressure on your forefoot than there should be. This is basically constant trauma to your bones and nerves, which results in plenty of inflammation.

Those who have existing foot conditions, such as bunions, flat or high arches, and hammertoes, may also be at higher risk of getting Morton’s neuroma.

In short, anything that causes you to change the way you walk can lead to this condition. Because you’ll be distributing pressure differently across the foot to what it’s used to, there’s a high chance of those nerves becoming strained and inflamed.

Additional Resource  – Should I run in miles or minutes?

What Are the Symptoms of Morton’s Neuroma?

The symptoms of Morton’s neuroma usually only show up a little while after the nerves become inflamed. Usually, the first time you’ll notice any sign that something isn’t right is after being on your feet for a long period of time.

The first symptom is usually an uncomfortable and definitely noticeable pain in the forefoot. This may be accompanied by a tingling or numb sensation in the ball of your foot.

You may also experience an uncomfortable feeling like there’s a pebble in your shoe right under the forefoot, which is a result of the inflammation of the nerve between the metatarsal bones.

The worse the inflammation gets, the more intense the symptoms will become. In mild to moderate cases, it begins after spending a lot of time on your feet.

When you run, the pain may start 10 to 20 minutes into your run, cutting it short. Every step can feel like an electrical shock going through your foot.

In severe cases, the pain may last for days or weeks at a time, effectively ruining any sort of training program you may have been following.

Additional resource – Running with osteoarthritis 

Is Morton’s Neuroma Common With Runners?

Morton’s neuroma isn’t specific to runners, but they may be at a higher risk of developing it. Because your feet take a lot of pressure when they’re pounding the pavement, that finicky nerve in the forefoot can take some strain.

Non-runners are also fairly prone to developing it if they play other high-impact sports or wear the wrong shoes.

But runners who also fall into other high-risk categories are the most susceptible to this painful foot condition.

If you run, you’re already at risk. But it’s more common in runners if they:

• Wear running shoes that don’t fit properly
• Wear running shoes with a small or tight toe box
• Do high-impact cross-training
• Spend time in high heels when they’re not running
• Have existing foot conditions

Can You Continue Running With Morton’s Neuroma?

Well, you can keep running with Morton’s neuroma. But should you? Probably not.

When you run with Morton’s neuroma, you may feel sharp, electric pains in the area under your toes. Every time you step on the foot, you’ll most likely feel a stabbing sensation, possibly with tingling or burning. Nobody wants to run with that!

The pain in the ball of your foot is relieved by rest. It’s a good idea to stay off your feet while suffering from Morton’s neuroma, until it’s healed. You may have to reduce the volume of your training until it’s eased up and you’re no longer experiencing symptoms.

Keep in mind that rest should be used in conjunction with other treatments.

What Treatments Are There for Morton’s Neuroma?

Treating Morton’s neuroma effectively relies on fixing the things that are causing the condition in the first place.

If you’ve done all you can and you’re still struggling with debilitating pain, your doctor may be able to give you corticosteroid injections to reduce the inflammation, in turn lowering the pain.

Alternative therapies like acupuncture may show some results in improving pain. As a last resort, Morton’s neuroma surgery may be recommended.

But before we get that far, here are the steps you should be taking to reduce inflammation and relieve pain in the ball of your foot. Implementing these can make a huge difference to your pain!

Ice and Anti-Inflammatory Drugs

Ice can work wonders for forefoot pain.

Try to ice the painful area 3 to 4 times every day, for about 20 minutes at a time. Don’t place an ice pack directly on the skin, though. Wrap it in a cloth before placing it on the sore area.

If icing doesn’t alleviate the pain to a point where you can continue with your daily life as normal, you can take non-steroidal anti-inflammatory medications to ease the ache. They’re easy to get over the counter, just make sure to follow the instructions closely.

Change Your Shoes

Making the change to more supportive shoes can be a huge help.

The first thing you should be looking for in a pair of shoes is a spacious toe box. The easier it is for the toes to splay, the less chance there is of the nerve being pressured.

As well as toe space, there should be enough support for your arch. If you roll your feet inwards when you walk, you’ll need a stability shoe, but those with a neutral foot can wear a neutral shoe.

Making sure your foot is properly supported means that your body weight is evenly distributed. There’s less extra and unnecessary pressure on particular parts of the foot, so the nerves can be free of stress.

Choosing a shoe with a low heel-to-toe drop can also have a positive effect. The standard heel drops come in at 10 to 12mm, but investing in a show with a 4 or 5mm drop can drastically reduce pressure on the metatarsal bones.

It’s advisable to get new running shoes, work shoes, and everyday casual shoes for Morton’s neuroma. But that’s not always a practical or affordable thing to do, so we recommend buying one pair of new shoes and using met pads or insoles for the others.

Met Pads or Insole

Insoles can provide support for your feet that you aren’t getting from your shoes. It’s important to note that some shoes may not accommodate insoles. But generally, any shoe that has a removable insert in it can fit a custom insole.

They also add a touch more cushion underfoot, protecting your foot and absorbing shock. But the real benefit is that they realign the foot to reduce pressure on the sore spot.

If you don’t want a full insole, you can try a metatarsal pad first. These fit right behind the metatarsals, in the dip behind the fatty pad on the ball of your foot.

They do a similar thing to the insoles – provide support and reduce pressure on the neuroma by aligning the foot correctly.

Cut Back on Mileage

One of the easiest ways to fall right back into stabbing pain is to keep doing the same activities at the same level of intensity.

To lower the pain and speed up healing time, you should be resting your foot. This may mean taking a week or so off from running. Along with rest, you can stretch and massage the foot regularly throughout the day.

If you really can’t do without your weekly exercise, at the very least cut back on your mileage. You don’t want to be halfway through a run when you’re hit by crippling pain, so halve your mileage until the condition eases up.

When Should You See a Doctor?

There’s no need to see a doctor immediately when you notice the symptoms of Morton’s neuroma. Implementing the above home treatments can make a huge difference to your pain, and can actually allow the space for the condition to heal on its own.

But if you don’t feel any improvement after giving these treatments a try, it may be worth seeing your doctor to explore other options.

Don’t hesitate to visit your medical practitioner if you need to. Surgery is usually the last resort, and your doctor will be able to advise you on the best course of treatment for your particular case.

Ready to make your 5K race or athletic event the talk of the town? You’re in the right place! I’m about to dive into a treasure trove of insider tips and tactics to help you market your event like a pro.

Whether it’s your first race or you’re a seasoned organizer, these strategies will give you a fresh perspective on reaching your audience effectively.

Let’s get started and turn your event into the must-attend experience of the season!

Social Media Ads

Can you believe that with just one click, you can potentially reach millions? It’s like having a megaphone that can broadcast your message across the globe.

You know where most people are hanging out online these days? Social media! Platforms like Facebook, Instagram, and Twitter have become our digital living rooms. Ever noticed how you (and, let’s be honest, almost everyone else) can’t resist checking your feed every so often? That’s right, we’re all a bit hooked.

If you’ve got a race or event coming up, this is the perfect playground for you. One of the most effective strategies to get your event noticed? Promoted posts! Think of it as shining a spotlight on your race details amidst the vast digital universe.

And here’s a cool tip for Facebook lovers: the platform allows you to zero in on your ideal participants. You can specify demographics like age, gender, location, or even interests. Fancy reaching out to 20-30-year-old marathon enthusiasts in New York? No problem!

All you need to do is set a budget, decide how long you want your campaign to run, upload your race details, and voila! Facebook will ensure your post finds its way to the screens of your target audience. Yes, there’s a fee involved, but think of it as an investment. After all, a house packed with enthusiastic runners on race day? Priceless.

Additional Resource – What’s A Good 5K Time For A Beginner.

Flyers

While we’re all swooning over digital ads and their potential, let’s not forget the charm of good old-fashioned face-to-face marketing. Yes, in the age of pixels and pop-ups, physical flyers still have some serious game!

Especially for athletic events, like your upcoming 5K run, flyers can be your best friend. Picture this: a vivid, punchy flyer that makes people stop, look, and think, “Hey, I want to be a part of this!”

Now, if you’re thinking, “I’m no Picasso, how do I design a head-turning flyer?”

Here are some steps and tips:

• Design for Impact: Think vibrant colors, bold fonts, and captivating imagery. Remember, the goal is to stand out and grab attention.
• Highlight the Essentials: Don’t forget to showcase the unique features of your race. A scenic route? Celebrity participants? Medals for everyone? Let people know!
• Sweeten the Deal: Who doesn’t love a good discount? Add a promotional code or a special sign-up bonus to give people that extra nudge.
• Promo Business Cards: Promotional business cards are a powerful tool to amplify your event’s reach and impact. These compact, visually appealing materials are easy to distribute and can effectively communicate essential details about your event, from date and location to highlights and special offers. With creative designs and strategic placement in high-traffic areas, promotional business cards by a reputable manufacturer like 4inlanyards can spark interest, engage potential attendees, and leave a lasting impression.

Stumped about design? No sweat! Platforms like VistaCreate are like a digital canvas, making it super easy to craft stellar flyers, even for those of us who can’t draw a straight line.

Once your masterpiece is ready, it’s time to get it out there! Potential runners are everywhere – at the local gym, running clubs, jogging tracks, or even browsing through the latest running gear at sports stores. Make sure they spot your flyer!

Fitness Clubs

If you’re on the hunt for potential race participants, where better to look than places buzzing with fitness enthusiasts? That’s right, local gyms and running clubs are like treasure troves brimming with people who might just be looking for the next race to conquer.

Consider this:

• Instant Target Audience: People at these venues already have fitness on their minds. You’re not trying to convince someone to start running; you’re just showing them a fantastic opportunity to use their passion!
• Personal Touch: Engaging with potential participants in person adds a layer of trust and genuine connection. They get to meet the face behind the race, ask questions, and feel a personal connection to the event.
• Collaborative Opportunities: Rather than just leaving flyers or making announcements, why not integrate more deeply with the fitness club or running group? For instance, pitch the idea of a “Race Prep Group” where members train together for your event. It fosters community spirit and can be a fun way for members to prepare and participate as a team.
• Fundraising Challenge: Amp up the excitement by introducing a friendly competition. Encourage the gym or club to form teams and see who can raise the most funds for a chosen cause. Not only does this promote your race, but it also contributes to a greater purpose.

Approach Influencers

In a world where social media often dictates trends, influencers can be your secret weapon to skyrocket awareness for your event! Here’s why: influencers are not just personalities; they’re a channel to access a committed, trusting audience – their followers.

Selecting the Right Influencer:

Identifying the right influencer is like selecting the right running shoes – essential and significantly impactful! Whether they’re a seasoned runner, a revered coach, dynamic fitness influencers, or even a sports reporter with a knack for captivating stories, they need to resonate with your event and audience.

Making It Engaging:

Going beyond mere promotions, imagine if a well-known local runner shared their training journey leading up to your event! Perhaps a revered running coach could share tips on preparing for race day? These authentic narratives could beautifully amplify your event’s appeal.

Invite a Special Guest:

Adding a sprinkle of star power never hurts! A sports celebrity can add that extra dash of excitement and allure. Hosting an Instagram Live session where they share a few words or engage with potential participants can create a massive buzz!

Key Steps to Influencer Collaboration:

Find influencers who align with your event ethos and have a following that matches your target demographic.

Ensure that your collaboration offers value to the influencer as well, be it through exposure, reciprocal promotion, or other creative means.

While Instagram may be the epicenter of influencer marketing, don’t forget about Twitter, LinkedIn, or other platforms where potential runners might spend their time.

Once the campaign is live, engage with the content, express gratitude, and perhaps even offer shoutouts to the influencer to foster a positive relationship for future collaborations.

Improve Your SEO

In today’s digital age, SEO (Search Engine Optimization) is like the stamina of a marathon runner: essential and game-changing. If you’ve been relying solely on other forms of advertising, imagine the boost you’ll get when your race website ranks at the top of Google’s search results!

People looking for races nearby? They’re heading to Google first. And you want to be right there, waving at them from the top results.

Let’s break down the SEO relay race for your event:

Keyword Mastery:

• Discovery: Use tools like Google Keyword Planner or SEMrush to uncover popular search terms related to races in your area.
• Organize: Group these keywords based on search intent and volume. This helps in structuring your content strategy.

Content is King:

• Diverse Content: Don’t just focus on blog posts. Think race preparation tips, benefits of participating, personal stories, and even local landmarks or the race route’s scenic beauty.
• Frequency Matters: Regularly update your website. Fresh content signals search engines about your site’s relevancy.

On-Page SEO Touchpoints:

• Performance: Ensure your website loads quickly. Google loves speedy sites!
• Mobile Optimization: A majority of users search on mobile. Make sure your website is mobile-friendly.
• Internal Linking: Connect related pages within your site. It boosts the page’s SEO value and provides a better user experience.

Off-Page SEO Strategy:

• Link-Building: Earn backlinks from credible websites. This vouches for your site’s credibility in the eyes of search engines.
• Engage in Communities: Participate in online running forums and communities. Share your content and earn genuine traffic.

Patience and Persistence:

SEO isn’t an overnight success. It’s akin to long-distance running. You’ve got to put in consistent effort, refine strategies based on results, and keep pushing for that top spot.

The Conclusion

There you have it. By implementing the above strategies, you’ll definitely garner more attention and hopefully more sign-ups for your events. The rest is just details.

*This post may contain affiliate links*

Compression socks has conquered the running world.

In fact, the item has become a must-have item—for recreational and elite runners alike.

Have doubts? Then simply look around any running event, and you’ll, definitely, see more than a few runners not only in compression socks but also calf sleeves  or arm sleeves.

But do these compression socks actually work? Or are they nothing but hype?

Here’s the truth.

According to research, and my own experience, running while sporting compression socks may bring more than a few health benefits, such as improving blood flow, speeding up recovery, preventing injury, and so much more.

In this article, I’ll delve into some of the main benefits of compression socks how to offer as well as share a few tips on how to make the most out of them.

Sounds great?

Let’s get started

How Do Compression Socks Work?

Compression socks consist of sport stockings that are specifically designed to gently squeeze the lower legs.

The socks are made with stretchable materials that apply gentle pressure over the lower leg muscles to improve blood circulation, prevent the formation of blood clots and reduce pain—allegedly, of course.

The further the muscle from the heart, the greater the pressure. This means that the compression is higher around the ankle than it is around the knees.

By squeezing the muscles, the socks help your veins push blood back up the legs and towards the heart—where it gets re-oxygenated—then back again. Oxygen (along with nutrients) is what keeps your running machine tagging along—and blood is the vehicle of delivery.

Here’s the full guide compression socks for running.

Are Compression Running Socks Worth it?

Now that you know a little bit about running socks, let’s discuss if they’re actually worth it.

Scientific proof aside (and there’s plenty of it), I believe that compression can help—and they do help a lot.

They might not be the answer to all of your running prayers, but they’re actually a step in the right direction.

Let’s look at how these compression socks actually help.

1. Improved Recovery

This is the main reason runners love compression gear—and the selling point for most compression gear companies.

Here’s the oversimplified explanation.

Running is an intense, high-impact exercise that takes a toll on your muscles, the reason you experience post training soreness (and pain).

Here’s the kicker. Compression socks improve blood flow in your muscles. This, in turn, may help repair them faster, so you’re ready for your next workout. The improved circulation also helps to reduce your lactic acid buildup.

In other words, improved blood flow leads to faster recovery.

2. More Stability

Compression socks apply graduated pressure to the muscles of your lower legs, which provides additional support. This, in turn, reduced vibration and damage during training.

This can help you prevent muscle pain—both during and after training. What’s not to like.

Additional resource – Compression pants for running

3. Reduce DOMS

Delayed onset muscle soreness is a part and parcel of a runner’s life—especially those who love to push themselves.

Here’s the truth. Any type of exercise is bound to damage your muscles—running is no exception. This is the reason foot pain and other annoying issues are common among runners, especially those who are not yet adapted to the high impact—and might require a longer recovery time.

What’s more?

By improving circulation to your muscles, compression socks may help limit water retention and swelling that may contribute to soreness and pain.

Additional resource – Your guide to running compression arm sleeves

4. Less Swelling

For a long time, compression socks have been used to limit swelling in the feet and ankles.

They help manage spider and varicose veins in people who stand all day, like teachers, nurses, waitresses, or anyone engaging in activities that put constant pressure on the feet. Runners who experience this should pay a visit to a varicose veins doctor.

If you do any type of endurance training, you’re likely spending extended amounts of time on your feet; therefore, trying out compression socks might beneficial.

Additional Resource – The benefits of running

5. Prevent Injury

Running and overuse injuries go hand in hand. In fact, surveys report that roughly 80 percent of runners get injured at least once a year. That’s a staggering number.

Anything you can do to mitigate your injury risk is surely welcomed.

One way to help you sidestep overuse injuries, besides training properly, getting the right shoes, using proper technique (and all that), is to use compression gear.

With a mix of improved circulation and greater pain relief and protection, you’ll more than likely decrease your injury risk.

In fact, sporting compression socks may help with lower leg injuries such as shin splints, calf strains, and Achilles tendonitis.

I hate to sound like a broken record, but the improved recovery rate also means sustaining fewer injuries—since some overuse injuries can be blamed on lack of recovery.

6. Provide Protection

If you do lots of trail runs through grassy and woody areas, compression socks might be a great addition to your running gear.

The stuff can help protect your legs from abrasions and scratches while you go for a run on technical, treacherous trails. The socks may also prevent your skin from contact with plants like poison ivy, which can be quite annoying.

7. Warmth

If you’re just like me and love to wear running shorts when logging the miles, then compression socks are a great addition, especially when the weather is hot.

Compression socks also help in colder weather. They can help keep your lower legs warm even in the coldest temperatures and protect muscle strains.

Additional Resource – Here’s the full guide to calf compression sleeves for running

How to Choose the Right Compression Socks

Before you go ahead and buy your first (or next) compression sock for running, make sure to keep in mind the following:

• Get the right size. Measure your calves for proper sizing.
• Get the right fit. Too loose stocking defeats the purpose of getting a pair, while too tight will likely cause more harm than good.
• Choose graduated—lower pressure at the knees and progressively higher pressure down to your toes.
• Just like running shoes, the socks have to be comfortable—or, you aren’t going to wear them, especially during long runs.
• Don’t buy white. They get dirty super fast. And you don’t want that.

My Recommendation

Over the past few weeks, I’ve been trying CopperJoint compression socks, and I’m in love.

The socks were designed for runners in mind and help reduce the natural vibration associated with high-impact exercise—running is no exception.

CopperJoint compression socks are easy to wear. The toe seam is smooth, and the stocking are made with anti-microbial materials. It takes many a use for them to get stinky.

Conclusion

Although compression socks may not turn into the fastest runner on the block, they’re efficient enough to give a small competitive edge—and sometimes, that’s all you need to take your performance to the next level or break a new personal record.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for dropping by.

The history of the sports is filled with heroes who have shown great sportsmanship worldwide. From baseball to boxing, black people have always dominated the sports in international events. Following is a list of the top 10 black athletes who have shown why they are best in their profession.

1.      Muhammad Ali

Muhammad Ali is known as the greatest boxer of all time. He was the first black fighter who lifted the title of world heavyweight champion in three different competitions. He also was able to defend his title 19 times. Apart from mastering his boxing skills, he always showed good sportsmanship in the ring. Therefore, whenever someone writes names of the top 10 black athletes of all time, he/she will defiantly consider Muhammad Ali the priority.

2.      Michael Jordan

Another most successful black athlete in history is Michael Jordan. He is also regarded as one of the most successful National Basketball Association players. Talking about his achievements, he won 6 titles while representing the Chicago Bulls. His total wealth is more than $1.8 billion, and he also received the prestigious award of the presidential medal of freedom.

3.      Serena Williams

Serena Williams will always be regarded as one of the most iconic tennis players in history. In her achievements, she has won 23 doubles and 73 singles titles. She has also won gold medals for her country, including 3 in womens doubles and one in womens singles. She has also conquered the Australian Open seven times. Apart from all these achievements, Serena Williams has also been twenty-three times Grand Slam champion. Her journey to conquer the court is still on its way as she has not hinted anything towards retirement yet.

4.      Usain Bolt

Usain Bolt is a Jamaican athlete who has won the gold medal for his country multiple times in the Olympics. Being a black athlete, some of his life incidents are about racism problem. However, he never cared about this issue and continued to make his nation proud. With eight gold medals to his name, Jamaican Usain Bolt is the most successful sprinter in the world so far. He is also the first man ever who won both the 100- and 200-meter races. He still holds the records for fastest 100, 150, 200, and 300 meters.

5.      Simone Biles

Simone Biles is an American gymnast who has won 7 Olympic medals for her nation, including one silver and one bronze medal in the Tokyo Olympics 2020. Born in Texas, Simones interest developed in gymnastics when she was only six years old. Ever since then, she is improving her gymnast skills in every single competition. Apart from the Olympics, she has won 25 medals in the world championships.

6.      Venus Williams

Venus Williams is an American tennis player like her sister Serena Williams. Both William sisters have been known as one of the best female tennis stars, and both have beaten their opponents in the womens doubles on many occasions. She has won four gold medals and one silver medal in the Olympics. Her gold medal career started in the Olympic Games in Sydney when she won a gold model individually as well as with her sister in womens double.

7.      Jackie Robinson

Jackie Robinson was the first athlete who broke the racism barrier and played the Baseball League with the Brooklyn Dodgers. The whole world admired his extraordinary baseball skills. Robinson joined the baseball league after he was discharged from the army in 1944. Under the services of Robinson, the Dodgers were able to collect six pennants. At the time of retirement, he had a record batting average of .313 and 1563 hits. In 1962, he was also elected to the baseball Hall of Fame.

8.      LeBron James

LeBron James is known for his exceptional athletic skills. He started his career in elementary school when he was named Ohios Mr. Basketball. In the last ten years of the NBA, no one has scored more points than LeBron James. Further, he has won four championships, and he has also been the MVP of the National Basketball Association four times. LeBron is also among the players with the longest wingspan in NBA.

9.      Kobe Bryant

Kobe Bryant was one of the most impressive athletes in the history of basketball. He spent his 20 years career with the Los Angeles Lakers in the National Basketball Association. He was one of the only few people who were selected in the sports right after high school. In his 20 years career, he won five championships as well as became the MVP of the NBA in 2008. He took his retirement in 2014 after surpassing Michael Jordan in terms of all-time highest NBA scorer.

10. Kareem Abdul-Jabbar

Kareem Abdul Jabbar is another legendary basketball player who led his team Bruins to three national titles. His dominance in the NBP was also worth seeing as he first led the Milwaukee Buck to the championship and then assisted Los Angeles in winning tournaments. He ended his career with six MVP and six NBA trophies. At the time of retirement, he was the all-time highest scorer in the same league.

The sports persons mentioned above are great examples of why hard work is the key to success. Of course, most of them struggle at the start of their work, but they were named iconic players due to their consistency and hard work. Although black athletes have been actively participating in all the sports, their major services can be seen in football and baseball. Similarly, in Sprinting, Usain Bolt will always be remembered for his services to his nation.

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Are you looking for ways to improve your academic prowess and cognitive performance? With the help of a balanced lifestyle, you can increase your academic achievement. Our lives have changed due to the global pandemic and going back to schools and colleges is a big change nowadays.

From staying at home all day long to going to school in classrooms or attending online classes is a change that will lead to a change in physical activity habits as well. Primarily, your habits will go out of the door, be it better eating, sleeping, exercising, etc.

However, this doesn’t have to be the case. Improved eating and a healthy lifestyle will not only make you feel good but will also help you and benefit you in your higher academic education. There are also services that can be of help, such as UK Assignment Geek, among others.

Maintaining an improved lifestyle means that your marks in tests, quizzes, assignments, etc. will get better and will have an overall positive impact on your lifestyle and living. Following things positively influence your ability to learn as well as retain information.

• Exercise
• Sleep
• Nutrition

Exercise

Looking for a great way to increase your cognitive function? Keep a balance between physical activity and academic abilities. As a university student, you must stay fit and healthy as you have loads of work to do.

Not all of us love PE classes but scientific mental health research backs the claims that exercise is good for cognitive processes, concentration and attention. Lack of activity causes weight gain as well which is linked to medical issues such as heart disease, diabetes, etc.

Make sure that the timetable and curriculum have physical activities and events in them that can be enjoyed by everyone. From supporting and developing brain function to improving memory retention, exercise has various benefits.

We all know how hard it is to eat good while on campus, what with all the late-night food cravings and cheesy pizzas to appease them. Being physically active strengthens the core. It will help you burn up all those extra calories, and you will be able to eat anything you want without having to worry about gaining weight.

What better way to keep yourself fit, right? Running is an important multi-purpose physical activity that helps you stay positive. Fit children and adolescents are the future of tomorrow. Lets take a look at the few reasons why you should start to exercise in college every day!

1.    Releases frustration

As students, we are always burdened with loads of homework, assignments, tasks, projects, etc. We can’t stay calm and relaxed with all thats going on. Fortunately, if you start running daily, all that pent up tension and frustration will have an outlet, and your cognitive performance activity will improve.

2.    Helps you socialize

Running is not only one of the best workouts, but it is also a nice way to make new friends as well. You are bound to find some new friends. You can lean on them to provide you with the encouragement to keep participating in sports.

They will keep reminding us why exercise is important for our brain development and keep us going.

3.    Boosts your physical performance

Why should you run every day? Because this activity will boost your academic results and performance. We spend most of our days in lecture halls with teachers or our dorm rooms. We don’t get to spend enough time outdoors.

“A run for 20 minutes will not only help you relax but will also boost your performance and upscale your mood. The increased power will help you have a clear, academic mind and focus while you are reading as well”, says Elijah Schmutz, a writer at papersowl.com that specializes in public health. Measure the time you spend running. It will help you stay in good shape.

4.    Quality Alone Time

In the world of today, it is hard to find some good old quality time with yourself. With all the academic commotion in the dorms and on campus, a run at night will help you clear your mind and your thoughts aligned.

The activity will help you reconnect with yourself, and you will find that you are full of positivity and the cloud of negativity is long gone.

You will get an opportunity to meditate and get rid of anxiety and depressive thoughts. Moreover, you will be able to enjoy the outdoor breeze and fresh air.

Physically running helps your body produce serotonin, the hormones that induce a feeling of bliss in your system. Along with serotonin in the brain, dopamine and norepinephrine are also released which helps with memory retention and attention issues.

Sounds amazing, right?

Sleep

With gaming, smartphones, social media, and whatnot, we don’t get enough sleep these days. Lack of sleep negatively affects your performance and the ability to focus on the task and represses recall skills as well.

Moreover, it instigates depression and increases your stress levels, and you display aggressive classroom behavior. We know that a late-night study session before your exam sounds good and you want to stay up late to finish that assignment.

However, we recommend that you sleep to support your cognitive performance activity.

Nutrition

A balanced diet is good for everyone, but especially for students since fast foods and processed foods are readily available in the school canteens and cafeterias. You have to ensure that kids learn the importance of good eating.

We all know it is very easy to sit in front of the computer and eat several bags of chips at once. However, that is unhealthy. If you eat improved food, it increases the blood flow to your brain and keeps the brain sharp.

Eating small, improved meals at regular intervals will keep the mind fresh and blood glucose levels normal. There are so many difficulties and challenges, and to successfully navigate through them, you need to exercise.

Better Lifestyle for Improved Grades – Final Word

We live in a busy world today where it is very easy to neglect our health and make bad lifestyle choices. When you are responsible for learning, you have to balance physical and academic activities.

Choose a physical activity for physical fitness that will keep both your brain and body sharp and fresh! An increase in physical activity is one of the components of improved academic performance. Moreover, it improves your performance and also helps keep a positive relationship with your body.

Time spent training your abilities is time well spent. Here is to a healthier life!

**This is a Sponsored Guest Post by my friend Alina Boskar **

Studies have shown that most students tend to be more active and do exercise more in high school but once they transition to higher education, they develop sedentary habits. This is due to a large number of assignments. And often students simply do not have enough time to combine self-development, sports and study, although not everyone suffers from such problems, some students actively use thesis helper online, thereby simplifying their study period.

Unfortunately, such statistics are widespread, while many freshmen are deluded that it is possible to successfully combine study, sports, household chores and often also work. So it is not uncommon for students to start looking for dissertations and term papers for sale due to an acute lack of time and unexpectedly difficult tasks. However paradoxical it may seem, allowing at least the necessary minimum time for physical exercises, you will notice that you begin to get more done and remember things better, thereby more than offsetting the time spent.

Many studies have been done on the effect of physical exercise on the brain and most of them have concluded that being physically active helps improve brain performance. Specifically, running has several health benefits to a student and if they make it a habit to run daily, their performance in college will also improve.

Student’s mental health improves

Running helps improve brain health and expel tension and stress that can affect the brain’s functionality. All of this works due to the increased release of norepinephrine that assists the brain to respond more positively to stress. 

The brain processes everything an individual sees, hears, perceives, or feels. The rate at which the brain processes and interprets these circumstances is highly dependent on its health status. If the brain is stressed, tired, or with less oxygen circulation, it will not function effectively. 

When a student creates time to run at least thirty minutes daily, their mind stays calmer and relaxed. All these processes combined help increase brain activity and the rate of processing information. The brain stays healthier and due to the right information processing, the student will perform better academically. 

Physical activity is directly related to academic performance because of the enormous health benefits a student gets. Students should therefore make it a habit to exercise daily, have a study routine and eat healthily. Unhealthy eating will affect positive outcomes from a student’s exercise habits and as described in students essays on eating disorders, it may lead to many health complications like obesity and heart diseases. If students want to avoid negative education effects and perform well, they should combine healthy eating with exercise.

The student’s physical body stays healthy

Sedentary habits can adversely affect the nature and health status of the body. When the body is not healthy, a lot of negative feelings will accompany the student. They might excessively gain weight, feel fatigued all the time, become lazy and spend more time in bed. Eventually, their academic performance will be negative because they will spend less time studying, fail to attend lessons, or do assignments. 

Running is a physical exercise that works wonders in the body. The student will burn more fat and keep their weight in check. They will build their muscles, become stronger and physically active. Due to activity, the student will spend more time studying, stay refreshed and enjoy going for lessons. Their performance in college will improve. 

Students stay organized

Getting time to go out and run requires a student who is organized. Mostly, their running time will be early in the morning before breakfast, morning study, or lessons. To achieve this goal, a student will have to plan and create schedules on when to go for exercise, study, attend lessons, and do other activities.

The student will learn to plan their time and create time when they have extra activities to do in college. Because their mental health, physical and cardio health will keep improving, they will stay active and achieve more. The student will stay organized and the fruits they will reap are the best grades in college. And if they still face difficulty in managing their work assignments, they can use health essay examples on Samplius for reference. A large database of free samples is the best thing they can use to champ their studies.

Students boost their performance in learning 

Studies have shown that at least 50% of students do not engage in any exercise. Most of them think they cannot make it to run daily while others try once and abandon the habit because they felt tired, they are not used to or get challenges.

For the student who manages to continue with the habit, they soon realize it’s possible to achieve anyth ing when they make it a habit. Running also helps the brain perform better due to more oxygen supply and the physical body stays healthy.

Their body will stay relaxed, active and they will remain eager to do and achieve more in college. All these positive habits and outcomes help students to learn to study consistently and boost their performance in learning.

Conclusion 

Running has many benefits to a student in terms of social life and grades. Running in a group creates a way for lasting friendships with people who can support each other during study. Running helps promote life skills like being organized, respectful and disciplined. Their body and brain get higher oxygen flow which helps increase focus, memory, and concentration and keeps the brain part responsible for learning activities. Students’ self-esteem and cognitive ability improve and their performance in college improves.

Author’s Bio:

Alina Boskar works for a local newspaper where she writes current news articles, editorial and career and jobs related articles. Besides that, she works as a freelancer and helps students write their assignments, especially essays and thesis. Her free time is spent sketching cartoons, taking Zumba classes and reading history books.

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