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Fighting for Equality Through History

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adidas Runtastic Blog: Running, Fitness & Health


Have you ever dreamed of running a marathon? Perhaps you’ve imagined yourself gloriously crossing the finish line after months of training, collecting your medal and collapsing into the arms of your supporters. 

Not too long ago, this powerful moment was not possible for women. In 1967, Kathrine Switzer became the first woman in history to run the Boston Marathon as a numbered entrant. She managed to slip through registration by disguising her gender, signing up as “K.V. Switzer”. She was tackled mid-race by a trainer in street clothes who objected to a woman participating in the race. She dusted herself off and ran on.

battle rope training for women

What’s holding you back?

Barriers for women in running and other sports still exist on many levels. Often these are external, such as a lack of options for girls in athletic programs, sexual harassment, or safety issues, like running alone. And many barriers for female athletes are internal or have been internalized. Have you ever felt that you had the wrong body for sports? Too skinny, too heavy, too weak, too slow? Did you shy away from sports because you felt like it wasn’t feminine? 

Some of these issues affect men and others are more specific to women-athletes. It’s tough to get motivated to get sweaty if your head is full of voices telling you why you can’t or shouldn’t do it. We feel your pain. But the sooner you start, the faster you’ll outrun your critics.

What can you do to feel empowered?

We’ve got a few ideas to help you get started; you can make a difference for yourself and others.

squat with hands in front of body

1. Join a group

If you struggle to find the confidence to get started running or training, one place to look for support is in a fitness community. You’ll find like-minded people to work out with who will encourage you to keep going, and you might even make some new friends. Find an adidas Runners community nearby with mixed pace running groups, race training, running drills, or whatever else you’re after. Get friends to put together a team and sign up for a relay marathon. 

2. Get informed

Do some research about how to get started as a beginner. Have you been running for a while, but you’re looking for a new goal? Read about what to keep in mind as a woman preparing for a half marathon

3. Talk to the people in your life

Whether it’s your dad, aunt, son, or partner, talk to the people you know and love about your experiences and needs in the world. The more we become aware of how people’s behavior affects our self confidence, sense of safety, or – in a family setting – something as simple as having time for sports, the closer we will get to equality for women in sports. 

strong women standing together

Take back your autonomy and be safe

If you prefer to run alone, it doesn’t mean you are relegated to the treadmill at the gym. There are plenty of ways to get out there and enjoy the fresh air by yourself. Just keep your safety in mind, especially if you want to run in the dark

 A Brighter Future for Women in Sports

Throughout history female athletes have worked hard to create more opportunities for the generations after them. Remember, every time you lace up your shoes and get out there, you might be inspiring others to do the same. Keep up the great work and support other women and girls in their effort to stay active.

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What It Took for This Obese Doctor to Take His Own Health Advice

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What It Took for This Obese Doctor to Take His Own Health Advice



Kevin turned to food for comfort as he dealt with the death of his father. He chose a healthier path when his sister was diagnosed with cancer.

The post What It Took for This Obese Doctor to Take His Own Health Advice appeared first on MyFitnessPal Blog.

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Chipotle Black Bean Burgers With Avocado Salsa

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Chipotle Black Bean Burgers With Avocado Salsa



Chipotle Black Bean Burgers With Avocado Salsa

Easy veggie burgers with a delicious hint of smoky spice. Greek yogurt boosts protein to 10g, but add a fried egg for more!

The post Chipotle Black Bean Burgers With Avocado Salsa appeared first on MyFitnessPal Blog.

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Magnesium for Athletes – Get the Facts

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adidas Runtastic Blog: Running, Fitness & Health


Magnesium is probably one of the first minerals that comes to mind when you think of fitness. But, hardly anyone knows how essential magnesium truly is and how it can improve your physical performance. We have the facts for you!

Magnesium performs numerous functions

Magnesium is a vital mineral: it is present in nearly every cell of your body. Approximately 30% of the magnesium in your body is stored in the muscles. The mineral performs numerous functions: it is needed for aerobic (= with oxygen) and anaerobic (= without oxygen) energy production. Magnesium is also required to form endogenous protein (protein of body origin, rather than dietary origin) and plays an important role in muscle contraction and relaxation. The mineral is also essential to the formation of bone and teeth. In addition, it is involved in the activation of hundreds of enzymes.

How important is magnesium for athletes?

Studies show that the more active you are, the more magnesium you need.(1) Scientists have linked a high level of magnesium in blood to improved muscle performance, such as greater leg strength. This means that you can improve your performance by ensuring an adequate supply of this important mineral. What happens in your body? According to studies, magnesium appears to lower lactate levels in your blood.(2) Lactate (lactic acid) is a metabolite that is primarily produced by intense physical exercise. If it builds up, it can limit muscle performance and you will fatigue faster. Plus, exercising without sufficient magnesium will lead to increased oxygen consumption and heart rate. The mineral also plays a major role in strengthening your immune system. It works similar to an antioxidant by strengthening your defenses and protecting you from diseases.

magnesium for athletes

Increased magnesium intake can be helpful

According to the US National Institutes of Health (NIH), healthy adult females should get 310-320 mg per day and healthy adult males 400-420 mg per day.(3) A balanced diet is usually enough to satisfy this daily requirement. But, if you like to exercise or work a physically demanding job, your diet probably won’t cover your daily needs because you can lose a lot of magnesium through sweat. This loss has to be replaced, but the amount of magnesium required varies depending on the individual and should be discussed with a sports physician.

You also need to consume more magnesium in the case of stress.(4)

How can I tell if I’m getting enough magnesium?

Pay attention to Magnesium Deficiency Symptoms

  • Leg cramps
  • Dizziness
  • Digestive problems
  • Fatigue
  • Abnormal heart rhythm
  • Headaches

Consult your doctor if you experience the magnesium deficiency symptoms listed above.

Top 9 Magnesium Rich Foods

The general rule is that getting nutrients through your food is the healthier option – as opposed to taking dietary supplements. The same holds true when it comes to magnesium for athletes. A balanced diet gives us (almost) all the nutrients we need. So which foods are highest in magnesium? Here are the 11 best sources of magnesium:

  • Sunflower seeds (395 mg/100 g)
  • Pumpkin seeds (402 mg/100 g)
  • Sesame (347 mg/100 g)
  • Flax seeds (350 mg/100 g)
  • Cashews (270 mg/100 g)
  • White kidney beans (140 mg/100 g)
  • Chickpeas (115 mg/100 g)
  • Oats (139 mg/100 g)
  • Swiss chard (81 mg/100 g)

oatmeal with blueberries and almonds

Good to know:

Mineral water also contains varying amounts of magnesium. You can find the nutrition facts on the label of the bottle.

Magnesium Supplements – Good or Bad?

If your doctor recommends magnesium supplements to treat a magnesium deficiency, it’s important to be careful about the dosage. You shouldn’t take more than 250 mg of supplemental magnesium per day.(5) Magnesium can act as a natural laxative; if you take too much, it may cause diarrhea.

Takeaway:

The more you workout, the more magnesium you need in your diet. Don’t underestimate the importance of magnesium for athletes and focus on meeting your daily requirements with a balanced healthy diet including magnesium rich foods. If you do experience magnesium deficiency symptoms, consult your doctor. Supplements could be a helpful solution. Keep in mind: if you are preparing for a race or competition, make sure to start integrating the supplements into your diet several weeks beforehand to give your body time to adjust.

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