The city falls asleep, and night runners wake up. Apparently , going after sunset has many benefits – it’s not for free that Mike Tyson ran until dawn every day.This run provides you with a lot of cool bonuses. And don’t forget to visit National Casino Canada.

Why do they run at night, and what is the use of it?

Just imagine: there is silence around, there is only you and also the open sky. Agree; there's some adventurism within this? But, regardless of how romantic it appears, hopelessness pushes many to operate during the night. Some cannot get up at the start of the morning, others come home late from work, and still, others wait until it gets cooler. For example, many people prefer to run at night since this is an excellent opportunity to relax following a hard day, be alone on your own, and think about the events.

Towards evening, the body is already in “working” mode – which is the plus of night jogging. This means that the body warms up throughout the day, the muscles and joints be flexible, and blood circulation accelerates. The secret of night running is it is much more difficult to assess your speed in the dark, so running long distances is going to be easier.

Plus, running raises body's temperature and lowers blood pressure, that is calming – sleep will be better in this instance.

Night jogging relieves the strain accumulated during the day, helps you to warm up after sedentary work. In the evening, the body uses oxygen better, so that you can run more. However in general, running is best when you are comfortable. If you are a morning person, then run in the morning.

What are the senses involved when running in the dark?

Eyes work less at nighttime, which increases hearing and touch. We're feeling more strongly the movement of the wind, the floor under our feet. Also, we're not distracted and therefore are more focused on our sensations.

But running in pitch darkness is still not worth it – if possible, choose lighted places and flat paths. Indeed, in the night, inadequate personalities or dangerous animals can meet.

Tips for all those likely to run during the night:

  1. First of all, even if you're running around the town,we recommend going for a flashlight along with you. Not all paths are lit. Night runners run in headlamps – they free their hands and don't interfere with running.
  2. It gets cold during the night, so dress for that weather and bring a sweatshirt and raincoat in case.
  3. To not match the darkness, wear reflective clothing to protect you against collisions with cars, cyclists, and other runners.
  4. Another important thing is really a shoe with higher cushioning. Visibility in the dark is restricted, so it will be simple to miss the opening and stumble.
  5. It 's better to refuse headphones – the absence of environmental sounds will be confusing. Indeed, in case of barking dogs, signals from cars and bicycles, you have to be around the alert.
  6. If possible, run in a group – the likelihood of becoming lost or becoming lost in this case is going to be less.
  7. Before jogging, make sure to do a great joint warm-up – at nighttime, the chance of stumbling or twisting your leg increases.

You still need learn how to run correctly.It takes place that beginners, when they start jogging, face unpleasant consequences – various leg injuries.

The five most widely used injuries

The leg “turned up.”

What happened?

Perhaps it is a sprain or perhaps a tear within the ligaments.

If the area quickly swells and there is sharp pain when moving – most likely, this is a rupture, you need to visit the hospital and do an MRI.

If the leg isn't swollen, but there's discomfort, it's stretching. Use a cooling bandage. You should use ointments. If the pain persists after a day, see your doctor.

How to avoid it?

At the first stage, attempt to choose smooth tracks without prominent uneven terrain. Treadmills with a soft rubber coating for good cushioning are ideal.

Remember to lace up your shoes well from the bottom as much as keep your foot from dangling.

Add ankle stabilizer exercises to your training arrange for balance workouts on an unstable surface. A reliable coach can help you with this.

Knee hurts during/after running.

What happened?

Knee pain can frequently occur if there is inflammation within the ligamentous apparatus or if the menisci are damaged. It can also be an exacerbated old injury or a new one, provoked by a shock strain on the legs.

How to avoid it?

The reasons could be many, one of them may be the wrong running shoes. Sneakers ought to be lightweight, aerodynamic, and breathe well. The outsole ought to be thick and absorb shock well. Therefore, choose the best shoes for the runs.

Flat feet and excess fat can also lead to knee pain. Because of them, the burden around the joint is shipped unevenly. And may lead to wear and tear on its parts.

Pay attention to your running technique. If you run incorrectly, the burden on the joints is going to be unevenly distributed, that will result in injuries.

“Dull” pain in the foot

It can appear in those who have not run for some time. Most often, pain is localized between the heel and also the lower foot. It'll pass before long – most likely, your ligaments weren't ready for this type of load and were overtired.

How to avoid it?

If the pain persists, the arch of the foot hurts. Probably, there's inflammation there. The primary reasons are going for a surface that's way too hard and insufficient shock absorption of the shoe. The foot cannot withstand the load.

The main symptoms of inflammation are pain along the edge of the foot or in the heel area (worse each morning), sometimes swelling in the foot.

Rest your ligaments and joints by choosing the proper footwear and running surface.

Lower back discomfort

Probably, the shock load provoked a personal injury associated with compression harm to the intervertebral discs. There could be also an old injury, protrusion, or hernia that worsened, or a new load provoked another injury.

How to prevent it?

To prevent such problems, if you think a protrusion or hernia, do an MRI and speak to your doctor about whether you should run. Be sure to wear shoes with good cushioning.

Periosteum hurts

The periosteum is the ligament that surrounds the bones on the outside. Typically, in runners, pain occurs due to overload and it is localized within the lower leg.

Early symptoms:

  • The pain is insignificant, concentrated within the inner area of the lower leg, more regularly around the border of the lower leg and leg muscles.
  • The pain occurs at the beginning and the end of the workout. It is felt with pressure.

Symptoms inside a neglected state:

  • Feeling of pain and burning when walking and also at rest.
  • The pain can spread throughout the lower leg and radiate to the foot or thigh.
  • The calf swells and turns red.
  • The temperature rises.

How to avoid it?

Run in moderation! Should you exercise an excessive amount of, the muscles become “clogged” and become less elastic. Within this state, they can't absorb the shock load. It's transmitted to the ligaments and periosteum, which results in microtrauma and inflammation.

Pay focus on your running technique. When running, the most common mistake from which the periosteum hurts is running on “toes.”

Injuries come from the inadequacy of your current physical form and the load that you are putting your self on.