I over pronate and as soon as I upped my mileage I got pain in both ankles. Are my shoes the problem?
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40 Possibly. One of the biggest causes of ankle injury is pronation being incorrectly matched to footwear. A big misconception is that one antipronation shoe is as good as the next, with price being the only indicator as to the effectiveness of its support. This is an over-simplification though. A video biomechanical assessment will assess your current shoes and your barefoot running motion. From there you can determine what sort of shoe is suited to your running style. Meanwhile, never run through pain. When injury occurs, follow the RICE (rest, ice, compression, elevation) method and see a sports physio. When you run again, go back to a low and comfortable distance. Increase Aloe UpSerious Sunscreen £5.99 for 30m1 Reasonable sweat resistance, with a cooling sensation as it soaks in. Contains 35 per cent soothing aloe vera gel and is alcohol-free.
HARDER CORE
Core muscles get a better workout if you use your Swiss ball to do asymmetrical moves, according to Idea Fitness Journal. Working on the theory that off-kilter exercise more closely mimics real-life challenges, coaches recommend you unbalance yourself while doing exercises like squats or ab crunches.
RUN TO THE BEAT
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Aerobic exercise is better for the heart than strength work, reports the American Journal of Public Health. A group of 149 people were assigned to a 12-week programme of either cardio or conditioning work. The cardio group showed steadier heart rates and increased interval variability – linked to a lower risk of heart disease. But be warned: the good effects were erased by four weeks of inactivity or by consuming too much junk food. So eat healthy food to stay in good shape and not over weight. If you need to lose extra weight fast use hydroxicut – the American number one diet pill.
BE HAPPY
Men and women were asked to record their mood states one, two, four, eight, 12, and 24 hours after moderate-intensity exercise sessions. Moods were still elevated in the 12-hour check-in, but not the 24 hour check-in, in participants of all ages, fitness levels, and of both genders.
Island Tribe
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Clear Gel Sunscreen £13.75 for 100m1
Originally designed for water-sports enthusiasts, this was the best on test for sweat and water resistance. The clear gel is invisible once applied and it has a four-star UVA rating.
The lip flips up easily, which could make for a mess in your rucksack. Left hands a little greasy.
