If walking is causing you pain and discomfort, the first thing you need to know is – you are not alone. Thousands of people are feeling the negative implications of being trapped in their homes during lockdowns. Overall fitness levels are lower than ever. It’s not strange to see many people struggling with:
- fatigue
- injuries
- bad posture
- extra weight
- poor nutrition
But, we are here to analyze each of these problems and tell you that they can all be solved.
1 Fatigue
Running is a fantastic way to improve your physical and mental health, but it can be challenging to stay motivated when fatigue sets in. Here are some tips for overcoming fatigue when running:
Start Slow: One of the primary reasons for fatigue while running is going too hard, or too fast. If you’re new to running or returning after a break, start with shorter distances and a slower pace. Gradually increase the intensity over time.
Proper Nutrition: The food you eat is the fuel for your body. Ensure that you’re getting a balanced diet. That means enough carbohydrates, proteins, and fats. These nutrients will keep you energized throughout the day.
Stay Hydrated: Dehydration can cause fatigue and cramping while running. Ensure that you’re drinking enough water before, during, and after your runs.
Get Enough Sleep: Adequate sleep is essential for recovery and energy replenishment. Aim to get at least 7-8 hours of sleep each night to ensure your body is well-rested.
Cross-training: Cross-training with other exercises can help strengthen muscles and prevent injury. Additionally, it can be a great way to add variety to your workouts. That can help combat boredom and fatigue.
Mental Preparation: Running requires mental toughness, so prepare your mind for the task at hand. Visualize yourself completing the run and focus on the end goal.
Find a Running Buddy: Running with a friend or joining a running group can help keep you motivated and accountable. Having someone to talk to can also be a great distraction from fatigue.
Remember that overcoming fatigue while running is a gradual process. Be patient and consistent in your efforts. By following these tips, you’ll be able to push through the fatigue and achieve your running goals.
2 Injuries
Absolutely. Injuries can cause lots of pain and discomfort. They can present a big obstacle if you want to engage in running or fast walking.
Most common injuries include Runner’s knee, Iliotibial band syndrome, Shin Splints, Plantar fasciitis, or Torn calves/hamstrings/ankle ligaments.
The first thing to do is seek medical advice. Recovery takes time and effort but it is possible.
When you come back to running or walking after an injury, you may benefit from an individual diagnostic and workout with a coach. After that, take time, challenge yourself as you go further, and injuries will be behind you.
3 Bad Posture
Bad posture can lead to muscle and joint pain or foot pain. These problems often produce difficulty walking/running.
Maintaining good posture is important for your health and well-being. Also, bad posture habits are common and can lead to pain, discomfort, and even long-term health problems. Here are some tips for correcting bad posture:
Be Aware of Your Posture: The first step in correcting bad posture is to be aware of your habits. Pay attention to how you’re standing or sitting throughout the day. Make a conscious effort to sit up straight with your shoulders back.
Strengthen Your Core: A strong core can help support your spine and improve your posture. Incorporate exercises such as planks, bridges, and crunches into your fitness routine.
Stretch Regularly: Stretching can help loosen tight muscles that may be contributing to bad posture. Incorporate stretches such as the chest opener and forward fold into your daily routine.
Adjust Your Workspace: If you spend a lot of time sitting at a desk, make sure your chair and desk are set up properly. Your feet should be flat on the floor, and your screen should be at eye level.
Wear Supportive Shoes: Wearing shoes with proper support can help improve your posture. This is important if you spend a lot of time standing or walking.
Take Breaks: If you have a sedentary job, make sure to take frequent breaks to stretch and move around. Sitting in one position for too long can contribute to bad posture habits.
Seek Professional Help: If you’re experiencing pain or discomfort related to bad posture, seek help from a professional such as a physical therapist.
Correcting bad posture habits takes time and effort, but the benefits are worth it. By incorporating these tips into your daily routine, you can improve your posture and prevent long-term health problems.
4 Extra Weight
Extra weight can also become a big obstacle for running or walking. It causes shortness of breath. Also, our joints suffer more pressure as we gain weight and that could cause further pain.
Losing weight can be a challenging process, but it’s essential for improving your health and reducing the risk of chronic diseases. Here are some tips on how to lose weight:
Create a Calorie Deficit: To lose weight, you need to consume fewer calories than you burn. This can be achieved by reducing your calorie intake or increasing your physical activity level.
Eat a Balanced Diet: A balanced diet includes whole foods such as fruits, vegetables, lean proteins, and complex carbohydrates. That can help you feel full and satisfied while consuming fewer calories.
Incorporate Fast Walking: This can solve both of your problems. You can both lose weight, and get your physical fitness back in check. Fast walking techniques include specific hip rotations that burn calories faster. This walking method also improves posture.
Practice Portion Control: Portion control is essential for weight loss. Use smaller plates, measure your food, and be mindful of your serving sizes.
Drink Plenty of Water: Drinking water can help you feel full and reduce the number of calories you consume. Aim to drink at least 8 glasses of water per day.
Get Enough Sleep: Lack of sleep can contribute to weight gain. Ensure you get enough restful sleep each night.
Manage Stress: Stress can lead to overeating and weight gain. Practice stress-management techniques such as meditation, yoga, or deep breathing exercises.
Remember that losing weight is a gradual process that requires consistency and patience. By incorporating these tips into your daily routine, you can achieve your weight loss goals and improve your overall health.
5 Poor Nutrition
Poor nutrition with no variety can cause weight gain or unhealthy muscle weight loss. But that’s not the end. You can also experience iron deficiency.
When you run, red blood cells that contain hemoglobin—a protein that contains iron—transport oxygen to your working muscles. You will produce fewer red blood cells and have lower hemoglobin levels if you have low iron levels.
As a result, your muscles will receive less oxygen, which will affect how well you run. Your ferritin levels are also a factor in the equation involving iron.
Your body uses ferritin, an iron storage protein, to store iron atoms. The atoms are stored to make hemoglobin or any other iron-containing proteins.
That’s why your nutrition has to provide everything your body needs – proteins, carbohydrates, fat, vitamins, minerals, fiber, and water. You won’t get what you need from junk food, snacks, and soda juices. And you won’t get results.
Apart from that, bad nutrition can cause depression, a crisis of will, and overall dopamine disbalance. Proper nutrition keeps your body and your mind in healthy condition. Never forget that.
Conclusion
If you’re having trouble with fatigue, pain, extra weight, or bad habits – these are all obstacles than can be overcome. With perseverance and discipline, you’ll be back on your feet in no time.
