Running for Weight Loss ᐅ How Christian Made it Happen

Running for Weight Loss ᐅ How Christian Made it Happen


Seven years ago Christian never could have imagined that he would soon run a marathon or be seen by those around him as a motivated athlete. The road to becoming a fit, healthier version of himself was not always easy – but Christian succeeded and tells us here how he reinvented himself. 

“I feel much better in my body now.” 

I was a chubby kid, and over the years, I just kept putting on weight. In 2015 I got on the scale and had hit 180 kg. My son was four years old at the time. He was actually the one who inspired me. I didn’t want him to be ashamed of me. Plus, I wanted to be a good role model. 

“I was out of breath after climbing just three stairs.” 

When I decided to lose weight, I started with walks that gradually got longer and faster. That’s how I eventually started running. I liked this kind of exercise and the positive effect on my health so much that I focused more and more on jogging and regularly set my goals higher: 

“Getting in shape is not a goal – it’s an attitude.” 

When I decided to lose weight, I started with walks that gradually got longer and faster. That’s how I eventually started running. I liked this kind of exercise so much and the positive effect on my health that I focused more and more on jogging and regularly set my goals higher: 

  • In 2016 I finally managed to run 10 km at once.
  • One year later I was celebrating my first half marathon. 
  • With an ambitious training plan I made another dream come true in September 2019: I ran the BMW Berlin-Marathon.

Christian before & after

“Nothing changes until you change yourself. Then suddenly everything changes.” 

A lot depends on your environment when you decide to lose weight. I was lucky that my lifestyle change was welcomed with enthusiasm. Some people may have secretly thought that I couldn’t really change. But I am proving to these people that change is possible and worth the effort. Exercise is not a necessary evil anymore – I love to work out and it is contagious. Many of my friends and colleagues started running too and come to me for advice. 

“Anyone can achieve great things if they believe in themselves and don’t give up!” 

Running changed my life. Today – after losing 80 kg around my middle – I work out every day and alternate between strength and endurance training. Instructions and tips from blog posts combined with workouts and training plans in the adidas Training app and adidas Running app helped me stick with it and stay motivated. 

Seeing and feeling the progress in my daily life is an incredible feeling that I wouldn’t want to give up. In this process, I also learned that you can’t only listen to your ambition. You also have to pay attention to your body. All of my motivation and enthusiasm led me to an overuse injury, which forced me to skip a planned marathon in 2018. It was a small setback that taught me to always listen to my body and never give up.  

I lost the first 75 kg between the spring of 2015 and the summer of 2016. After that, I plateaued until the spring of 2020. That was followed by a phase of weight gain to 125 kilograms until just before Christmas of 2020. I had fallen victim to the famous yo-yo effect, triggered by a stress-related burnout. I had gained another 20 kilos. I was able to climb out of this hole by spring 2021, shedding not just the 20 kgs from 2020 but an additional 5 kilos. I had lost a total of 80 kilos, bringing me down to my magic number: 100 kilograms. 

Now I weigh 100 kg and feel much healthier and more confident. I would never have managed it if I hadn’t been persistent and disciplined. 

If you are at the beginning of changing your life like I did, start slowly, and don’t get discouraged! “The miracle isn’t that I finished. The miracle is that I had the courage to start.” The first step is always the hardest, but it’s also the most important. Only those who dare to take this first step will reach the finish line.

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Headache During or After Workouts? 4 Common Causes

Headache During or After Workouts? 4 Common Causes


Piercing pain at your temples, a throbbing ache in your forehead – we’ve all suffered the agony of headaches, and there are plenty of causes. Some of us are more likely to get them during or after exercise. 

Good to know:

Headaches are divided into two types: primary and secondary.

  • Primary headaches are triggered by exertion, tension, or not enough sleep.
  • Secondary headaches, however, are a symptom of another more serious underlying condition like high blood pressure, an infection, substance withdrawal, or a stroke. 

In this article, we’ll identify four common causes of headaches that can occur during and after exercise and give you tips for treating and preventing them. We’ll also uncover the truth about whether or not exercise can trigger migraines.

Important:

If you experience headaches that last for days, or if there are more days in a month that you suffer from headaches than without, you should consult a specialist. A medical professional can check to see if you are suffering from primary or secondary headaches, both of which can come from underlying conditions.

Table of contents: 

4 Reasons Why You’re Suffering From Headaches During Or After Workouts

Reason #1: Sustained, Strenuous Exercise

Primary headaches caused by strenuous physical activity are called exertional exercise or exercise headaches. These are described as throbbing, migraine-like pain across the whole head (bilateral headaches) and last between five minutes and 48 hours.(1,2) An extreme exercise headache can also cause vomiting and vision problems. It’s important to take exercise-induced headaches seriously.

Headache prevention

Exertion headaches often develop if you skip your warm-up, your workout is too strenuous, or your body overheats. That can encompass high temperature indoors or outdoors, or when you are at high altitudes, like on a tough hike in the mountains.

One way to prevent exertion headaches is to reduce the intensity of your workouts. These tips for running in the summer can help you cope with the heat and avoid dehydration.

Reason #2: Poor posture

Bad posture, stress, and poor form when you work out can cause tension, which can lead to headaches during or after exercise. Tension headaches are described as a constant ache that is usually felt on both sides of the head.(3)

Headache Prevention

Check your form during workouts and your posture throughout the day. Review these tips on proper running form and be aware of the most common mistakes are made during bodyweight exercises

Try using heat, massage, or doing exercises to relieve neck pain to relax your muscles if you get a headache after workouts.

Reason #3: Dehydration

Whether it’s from exercise or just not drinking enough fluids, dehydration is one of the most common causes of post-exercise headaches.

Avoid dehydration by calculating how much water you should drink each day with our liquid requirement calculator:

Headache prevention

Make sure you are drinking enough throughout the day. To add variety, you can include special sports drinks that keep you hydrated and provide your body with important micronutrients. 

Reason #4: Low blood sugar

Headaches after exercise are bad enough, but if you also feel weak, shaky, dizzy, or even nauseous, you may be experiencing the symptoms of low blood sugar and depleted energy stores. Always ensure that your body has enough energy to work out.

Headache prevention

If you notice the symptoms listed above when you’re exercising, you should take a break. You can refill your energy and increase your blood sugar by eating more carbohydrates

There are also a few foods that can trigger headaches and migraines or make them worse – usually in combination with other causes. Avoid these potential headache triggers(4)

  • alcohol (especially wine or beer) 
  • chocolate
  • caffeine
  • aged cheese
  • foods high in
    • monosodium glutamate
    • artificial sweeteners
    • and preservatives like nitrates or nitrites 

Can exercise trigger migraines?

Research on the connection between migraines and exercise is not very extensive. However, there are studies that show that migraineurs (people who frequently suffer from migraines) can experience exercise-triggered migraines. It is believed that the exertional headaches and tension headaches mentioned above are more likely to lead to a migraine.(5) If you are at risk of migraines, it is even more important that you prevent the four causes of headaches after exercise. 

The good news:

Studies also show that regular exercise can help prevent migraines or at least reduce the intensity of the pain. This is thanks to the endorphins produced during sports.(6,7)

Takeaway

Before you start working out, make sure you are hydrated and that your energy stores are full. Pay attention to your form and practice good posture while exercising. If you have a bad headache combined with dizziness, nausea, shakiness, and/or vomiting, stop your workout immediately and consult your physician. The same applies if you experience headaches that last several days.

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Running Recovery Tips: Mind & Muscle Recovery

Running Recovery Tips: Mind & Muscle Recovery



Q5. How Do I Recover Well After Running?

An evening of sleep, mental relaxation, and nutrition are usually enough for the recreational athlete to recover. But, there are ways to optimize your recovery time and muscle protein synthesis. Read on!

An evening of sleep, mental relaxation, and nutrition are usually enough for the recreational athlete to recover. But, there are ways to optimize your recovery time and muscle protein synthesis. Read on!

Hydrate

You have to start with hydration. Check your fluid requirements with this simple water intake calculator: 

Refuel

Carbs, protein, and sodium are also important after your workout to boost your recovery. Have a balanced meal of carbohydrates, fats, and protein about one hour after running. 

Supplement*

*Beware: dietary supplements can be dangerous. Therefore, always consult a registered dietician or doctor before taking any.

Magnesium helps to support your system. Your body sweats out magnesium during running. See this blog post for more information about foods containing the mineral: Magnesium for Athletes.

Some supplements are important for recovery after running, including glutamine, branch-chain amino acids (BCAAs), gamma-aminobutyric acid (GABA), creatine, and micronutrients (vitamins and minerals). 

Glutamine and BCAA support the muscle’s ability to sustain exercise and regenerate cells. Creatine gives muscles stable energy. And the neurotransmitter GABA helps if you are suffering from sleep issues

Such dietary aid should only be used if you’re training intensely or have a deficiency. A healthy diet is the key to success and is more important than anything you find at the pharmacy or nutrition shops.

For more help determining if supplements are right for your activity levels, see this blog post: Supplements for Sports Lovers.

Relax

Every runner has their own individual lifestyle. If someone is constantly stressed out, exhausted, sluggish, or restless, it is almost impossible to fully recover. Mental health is as important as your physical health. Everything in life can affect recovery because emotions affect our physical self and vice versa.(2)

There are active ways to support your body. Enjoy a massage, go to the sauna, or take a hot shower. Especially after races, this is a well-deserved way to show self-love.

Conduct a skincare check while showering. Outdoor runners are especially prone to skin spots that can lead to skin cancer. This blog post provides more sun-safe advice: Running in the Sun. For a guide on how to recognize signs of melanoma, visit Spot The Dot.

What is the Best Recovery for Runners?

A study conducted by the University of Essex analyzed a group of recreational runners after a half-marathon. They were given different recovery strategies and measured to see which method worked best. The methods: active recovery, cold water immersion, massage, and passive recovery. The study results:

  • Active recovery participants perceived less muscular and emotional benefits.
  • Participants who used cold-water immersion didn’t perform better in their next run but felt less sore and stressed.
  • Massage reduced muscle soreness the most.
  • Every participant felt fatigued after 24 hours, regardless of their recovery method.
  • In another study by the United States Sports Academy, both passive and active recovery had benefits and downsides.

In conclusion, massage and cold-water immersion are the best runners’ recovery. Since both passive and active recovery has pros and cons, it’s up to you to decide which feels best in your body!

 





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