Are Bad Athletic Shoes to Blame for Lower Back Pain?

Lower back pain is a common injury among runners, particularly beginners. Evidently, the rate of injuries in running supersedes those in any other exercise.

best athletic shoes for lower back pain

But why are there more injuries in running? Well, it’s commonly accepted that running is a high-impact exercise. Therefore, you’ll need to be the right best athletic shoes for lower back pain to avoid inflating the injury rate through promoting unnatural stride mechanics leading to unnecessary strains.

If your running shoes are overbuilt as opposed to minimal shoes, then you’ll definitely get an injury in your lower back. However, there are other factors that increase the rate of injury of the lower back among runners.

Factors that Increase Lower Back Injury Rate

Body weight

Despite that stretching exercises do not increase the injury rate among runners; body weight has been documented to contribute significantly.  Notably, heavy runners had a high chance of getting running related injuries.

But why? Heavy runners tend to have it rough in balancing their weight, running impact and footwear in their different runs. Therefore, it becomes very easy to hurt your lower back pain when excessive stress from running impact lands on your spine.

Sedentary life

Well, maybe you run sometimes and take a break to resume your sedentary life. Therefore, it’s critical to lead a highly active life outside your regular running or exercise hours.

For example, it won’t make sense to run for 30 minutes and like idling for the rest of the 23 hours without taking on active exercises such as walking on staircases as opposed to taking the elevator when going to upper floors.

Therefore, being active will hinder postural and muscular imbalances that would trigger joint instability and hence injury to your lower back.

Running on hard surfaces

Well, you might hurt your back more if you run on pavement for long as opposed to running on dirt. Notably, you should run on soft surfaces more until you are able to comfortably run using the minimalist shoes. Therefore, you’ll experience a more injury-free run when you run on dirt roads.

Running over long distances when you have not practiced well enough can also hurt your back. However, your body could also be built to run faster even over the long distances and yet experience fewer injuries to your lower back.

Therefore, ensure you consider your body capacity for running and the surfaces where you’ll be running and they could affect your running capacity.

Conclusion

In conclusion, athletic running shoes will have a significant effect on the amount of injuries you get on your lower back. However, there are additional factors that escalate the occurrence of such injuries. For example, running on concrete surfaces when you are not ready can trigger lower back injury.

Further, overweight runners must take caution as their weight could be a factor in increasing running injuries. Further, high-impact running with the wrong shoes will increase your chances of injuring your lower back. Adopting the right shoes, and running surfaces will ensure you get a good balance of forces landing on your spine, joints and muscles.

Why Most Heavy Female Runners Don’t Lose Weight

A large number of Americans run to manage their weight gain. However, not all the runners achieve their weight loss targets. But, how is it possible that an exercises activity burning co much calories end up not dropping the require weight?

Well, this is mainly because most of the runners do their running, and its related activities, the wrong way. In this post, I cover all the errors that runners make.

best running shoes for heavy female women

Over training and wrong shoes

It’s a common thought that running more, with the right shoes, will enable you to lose more pounds – well maybe not. Over training could actually lead to unwanted injuries that can hurt your weight loss journey. Probably, you say that you just added a single mile every week.

Wearing the wrong shoes for heavy/plus-sized female runners can increase the impact of the aggregated miles over time and hence harm your joints and muscles.

Further, while you’re overt-raining with limited weight loss, you could experience depression and frustration. Such a situation usually results in emotional drinking and eating – which is bad for weight loss.

On the contract, running for weight loss should be long-term and steady – ensure you wear the best running shoes for heavy female runners. This allows you to slowly build up your speed and mileage while reducing chances of injury.

Slow running speed

Well, we recommend that you gradually build your speed and mileage over time. However, running with limited effort will allow you to lose fats but you’ll not burn a significant amount of calories for needed weight loss.

Therefore, if your target for running is losing weight, then you’ll need to increase your pace. This will stress your body but will burn additional calories too. However, you can also increase the incline intervals and speed (for about 12 minutes) for your runs – if you’re the short distance kind of runner.

Avoiding strength training

To build lean muscle, you’ll need to be an all-around workout person – including resistance training. Therefore, strength training must be in your workout plan, to complement your regular running schedule. Notably, rigorous running is effective in burning calories but will not help build lean muscle.

Therefore, include resistance training exercises such as training the different muscle groups for 2-3 days every week. This can be accomplished through undertaking multi-joint and compound exercises (like squats or deadlifts) to work out many muscle groups.

Overeating

The number of calories you lose an hour’s time of rigorous training can be gained back in just a minute of consuming dark chocolate. Therefore, while managing your weight through running, it’s important to control your eating habits to avoid reversing your workout gains.

Notably, you’ll need to keep your weekly food log in order to effectively manage your weight loss journey while running. The logs will help you learn how fast or slow the eating habits enhance or erode your weight loss journey.  For example, you might notice that you’ll need to do away with the post-running meal. Notably, as a runner, you’ll not require a recovery meal as you don’t lose a significant amount of calories – may be only about 530 calories.

Reaping similar runs

Notably, your body can adapt to your regular running pattern and device a way of losing the least amount of calories while at it. Therefore, if you’ll be running at the same pace and via a similar route, you might end up losing fewer calories than you’d expect.

Therefore, alter the running routine by changing your speed or going to the more hilly terrain. Further, you can carry a backpack or put on a weighted vest. This ensures that your body does not adapt to a specific physiological routine that would eventually reduce the amount of weight loss.

Conclusion

In conclusion, in addition to developing a running routine, you’ll need to create a weekly food log, a varying running routine and terrain, adopting a faster running speed, and avoid overt-raining as it can result in unnecessary injuries. Ensure that you sport that perfect shoe for running and one that has the appropriate cushioning and breathability.

You can also adopt wearable running trackers to enable you to determine the number of steps you’ve taken each week – either when running or on your regular walks.

How Do I Get Rid Of Fleas In My House? – Full Guide

Maybe you’ve recently seen some fleas jumping up and down; probably it hopped from your cat or dog to your feet. So, you are asking “how do I get rid of fleas in my house?” Let’s get down to effective flea control methods. But facts first: The fleas you see around the house are a mere 7% of the total population of fleas you are rearing… well not breeding practically.

But you should know that flea has a life cycle that allows the flea eggs and larvae to hides in areas such as crack and crevices. And, that’s the most challenging flea stages to kill. Therefore, as you aim to control the fleas go for a solution that will kill both the adult and pre-adult fleas.

Step by step flea control

Kills fleas in the house

Fleas will hide in the places you’d not imagine such as under carpets, undersides of your furniture, in dirty laundry, baseboards, and maybe even in cabinets. Therefore, the first step is to thoroughly clean the house to remove the flea debris, their eggs, and larvae….at least to the best you can.

Clean the wood floors and tiles well. Vacuum the house thoroughly and remove & clean the dirty linen and furniture covers. Clean the carpet of any flea eggs debris to remove even the eggs. Notably, more fleas will be in the dark and cluttered areas, such as garage corners, and thus you should clean such areas in the house.

Dispose of the vacuum bags that you use to avoid flea re-infestation. Notably, the vibration in the vacuum makes the larvae to change their stages and hence into contact with the pesticides you are using.

Next, using this best fogger for fleas, treat your house to clear out all that massive flea infestation in the house. The process will require that trigger the aerosol cans and leave the house with all human beings and pets for about 2 hours. Consider the area of fogging recommend on the aerosol cans, which could add up to maybe 4-5 cans for large rooms.  Remember to close the doors and windows before setting off the pesticide cans.

Next, treat you Furry friends

how to get rid of fleas dog with fleas

While outside waiting for the fogger to work and settle, it’s time to flea treat your pets. Fleas will cause an allergic reaction and host parasitic tapeworms, which causes discomfort and illness in your poet. Therefore, the first step is to kills the fleas, their eggs and larvae on you’re the cats and dogs. Use a flea shampoo to bathe the pet. Further, give the pet some flea medication for prevention purposes.

Clean the pet’s linen using a suitable control such as borax. Also, expose the beddings to light as this will make the larvae to change stages, which make them easy to kill. Also, clean the pet’s toys as they’ll also host some fleas and their eggs.

Treat the yard

Flea will hide in many places on your yard waiting to jump onto your legs or your pet and move into the house. Therefore, use a yard flea spray to kill the fleas before they land on your clothes or shoes.

Note: You’ll need to vacuum the house every day for 7 days after the first treatment. Further, repeat the flea treatment after 2 weeks to ensure the fleas do not re-infest.

Final thoughts on how to get rid of fleas

Killing fleas in your house must be a comprehensive plan that involves treating the pets, their bedding, the hidden places and the open floor. Take all the precautionary measures to avoid poisoning the human beings in the household or your pets.

What to Consider when Selecting an Air Purifier for your Home

selecting an air purifierAmong the most important appliances to have in your home is an air purifier. There are many reasons why you need to have an air purifier installed in your home. Most of these are associated with health. For example, if you or your loved ones suffer from allergies, an air purifier will go a long way in ensuring you live a more comfortable life. Selecting an air purifier, however, is not an easy task.

By removing particles such as dust, dander, pollen, select airborne chemicals and gases from the air in your house, allergic reactions will be kept at bay. An air purifier with a HEPA filter captures up to 99.97% of all allergens floating around. Getting the best vacuum for pet hair can also help you fight allergens even better.

There are numerous air purifier manufacturers. These include Philips, Levoit, GermGuardian, Coway and Winix, just to mention a few. When searching for the best air purifier, it would be quite tasking to identify which one suits your needs and your home. That’s why we have carefully selected some important aspects that you need to consider before settling on a particular model.

Factors to consider when selecting an air purifier for your home

There are many factors to consider before you select the perfect air purifier for your home or office. Some of the most important considerations that we tend to ignore are:

i) Air purifier size

When we mention size, we are not just talking about the actual size of the equipment. The size we are referring to is the room size. How big of a room can your potential air purifier serve efficiently?

Well, all air purifiers have a designated maximum room size they can clean. So, before buying one, please check if the one you intend to buy can clean the entire room. For example, the Coway Airmega 400S and 300S cover up to 1,560 square feet. On the other hand, the Winix WAC9500 only covers a maximum of 283 square feet.

Therefore, if your room is 1400 sq. ft. for instance, buying the Winix WAC9500 would only guarantee that you go back to the store for a replacement.

ii) Noise

Another factor you must consider is the noise level of the particular air cleaner you want to buy. Because air purifiers use a fan in conjunction with a carbon or HEPA filter, there will always be some noise.

The lower the speed of the fan, the less noisy the purifier will be. The good thing is that most come with controls for fan speed, ranging from low, medium, high, turbo to automatic. So, depending on the time of day, you can set the fan speed accordingly. For example, I would set mine at low speed when sleeping.

iii) Energy consumption

Thirdly, it is always important to minimize power consumption when using any electrical appliance. If your home has a dishwasher, a washing machine, a refrigerator and the like, adding another power-heavy equipment will only skyrocket your bills.

It is, therefore, important to check that the air purifier you want to buy has the Energy Star rating. This is a guarantee that it uses the least energy possible while doing its job efficiently.

iv) Warranty & Customer Support

Most air purifiers are expensive to buy and maintain. So, you need to be sure that the manufacturer offers a warranty for the appliance and its parts. You also need to know how long the warranty is so that you can use it any time you need to replace defective parts before the period expires.

Also, good customer service is key. A manufacturer who has a reliable website with clear ways of getting help would be preferred. The company must have a customer service number or an email address at least. You may need to read reviews of the product to get an insight on how long they take to address issues.

For a more detailed review of the top air purifiers in the market in 2018, please check out this best air purifier review.

How to Format SD Card to FAT32 for Pi 3 – Detailed Guide

In this post, I’ll show you how to get around Micro-SD forming or reformatting issue related to raspberry pi requiring fat32 for installation of OS such as Noobs.

How to Format SD Card to FAT32 for Pi 3

Notably, in the installing of Raspberry Pi OS, any SD card larger than 32GB (which usually is the SDXC type) will come in the exFAT format that is not recognized by Raspberry Pi.

The bootloader for Raspberry Pi is non-updateable and is GPU-integrated will only support either FAT16 or FAT32 micro-SD filesystems.

How to Format SD Card to FAT32 for Pi 3

Requirements

Below are the gadgets you’ll require in the formatting process. However, most of the devices will come with a starter kit of your Raspberry Pi. (1) Pi power supply (2) Best original micro-SD Card for Raspberry Pi 3 (3) Raspberry Pi compatible screen (4) USB keyboard and mouse and (5) Micro USB cable and HDMI cable.

But before formatting or reformatting the SD card

Well, first thing first with your SD card: backup all the files in the SDS card, recover crucial data that you could have recently lost access to, and ensure you have a suitable adaptor or card reader to allow the formatting process to happen effectively.

FAT32 micro-SD formatting in Mac OS & Linux

For Mac OS & Linux, the FAT32 formatting tools are in-built to their systems. However, the tools could be branded MS-DOS or FAT depending on the machine type.

Therefore, for Linux (Ubuntu) you’ll only need to erase the current exFAT partition and make the FAT32 as the primary partition, and finally, install NOOBS. For the Mac, you’ll need to use the Disk Utility app.

FAT32 micro-SD formatting on Windows

As we’ve already mentioned, window’s disk partitioning tool will only support formatting of only 32GB and below format micro-SD.

Therefore, for any SD card that is larger than 32GB which you’ll be using with the Raspberry Pi, we’ll require downloading other third-party tools.

In this post, I recommend using the FAT32 Format tool that will download as a guiformat.exe and won’t require installation.

Now, the hard part in the FAT32 formatting is already done!

Next, run your SD Formatter to erase to ensure that all the partitions on your SD are entirely erased.

Next step will be to run your guiformat.exe: FAT32 Format tool. Select the drive with the Micro-SD you need to format to FAT32 and let the other options remain at “default.”

Finally, select “Start.”

Wait for the formatting process to happen automatically. Once done, complete the installation of the NOOBS.

However: if your chosen FAT32 Format tool doesn’t work, you can choose either EaseUS Partition Manager or the MiniTool Partition Wizard to perform the same task.

**Click here to see the latest Raspberry Pi 3 Model B+ (RPi 3+) **

Conclusion

Finally, we have successfully learned how to format your 64GB or above micro-SD card can be formatted to the FAT32 format for use in your Raspberry Pi 3.

Important considerations to make as outlined in this guide are determining the type of operating system on your computer, using the correct third party formatting tool, using original micro-SD cards and following the formatting instructions to the letter.

What to Consider When Buying a Commercial Vacuum

commercial vacuumCleanliness is one of the most important things for an organization. They say that the first impression lasts forever. Well, if you want your first-time client or potential business partner to stick around, ensure that you give them exactly that… a breath-taking sight when they step into your café, school or even an office. From a simple mop to a commercial vacuum, ensure you employ whatever means to achieve this goal.

There are many items you need to consider when cleaning up your place of work. The nature of dirt, as well as the resources available matter a lot. One of the best tools to use when cleaning up such spaces is a vacuum. I’m not talking about your regular home vacuum. The best one to use is a commercial grade vacuum. Your work will be so much easier. So, today we elaborate the main factors you need to consider before settling on a commercial vacuum that suits your needs.

What to consider when buying a commercial vacuum

i) Taste and preference

What I mean by taste and preference means that there are so many types of commercial vacuums out there, but you need to select what suits you. All other factors considered, what will make you happy? For example, there are backpack vacuums that are designed exactly like backpacks. These help you move around easily and manage power cord among other vacuum accessories better.

Other examples of commercial vacuums include canister vacuums, upright vacuums as well as wet/dry vacuums.

ii) Do you want a bagged vacuum?

Commercial vacuums are either bagged or without bags. There are advantages and disadvantages of each type, so you need to weigh your options correctly. Personally, I prefer bagged vacuums since they help avoid spillage. This is because all the dust and dirt will be held in the bag for disposal once full.

ii) What area do you want to clean?

Choose a vacuum depending on the surface you want to clean. For a hard floor, an upright commercial vacuum will work best. Also, if you want to clean out a large area, ensure that the vacuum you want to buy comes with a long cord. This will help you avoid plugging and unplugging as you move around.

Conclusion

As you head out to shop for a commercial grade vacuum, it’s best to know what you need to look out for. As best practice dictates, at the end of the day, you have to stick to your budget. That way, you will never look at your cleaning partner with eyes full of regret.

Buying the Best Infant Car Seats – Why Safety is a Great Factor to Check

More often accidents do happen and in this case there are children that are involved. Being a parent what worries you the most is the safety of your baby whenever travelling. This calls for getting the best infant car seat for your baby.

In such a case, having an infant car seat for your baby assures you of his safety as it helps prevent any fatal injury or even death when an accident occurs. Holding your baby on your laps while travelling is not the safest thing to do since it does not offer any protection incase an impact occurs.

the best infant car seat

You may be considering several factors such as a comfortable unit, user friendly, and the safest system. It is important to note that all infant car seats sold in USA must meet the NHTSA security and requirements.

This offers you an assurance that no matter the seat that you buy, it has passed the basic safety requirements. Nonetheless, it is vital to understand that there are those infant car seats that go far beyond the required safety principles.

There’s more…

Some of the things to check to ensure that you purchase the best infant car seat that has larger cushioned side collision shield near the head and shoulder. The cushion will offer immense comfort for your kid’s droopy head when they are napping. Also, they offer additional security in case of a side-impact crash.

There are those infant car seats that have snit-rebound bars that have become popular. The idea behind this great feature is to have anti-rebound bar that can lessen the rational forces in case there is a crash.

It means that in the occurrence of a front-end collision, the car seat will be not having such a tremendous ricochet toward the back seat. There are other contemporary infant car seats that are equipped with a load leg that expands down from the back seat down to the floor of your car.

The load leg is designed to remove lucid forces and together with the rebound bar can lessen the gyratory forces by up to 51%. The infant car seat is worth the additional $100 or so but it is worth the price.

Do’s and Dont’s to ensure you Kid is safe while using the Infant Car Seat in the Car

Don’t. Put your kid’s car seat in the front row or make it forward-facing in the rear.

Do. Place your kid seat facing rear in the back seat of your vehicle.

Don’t.  Install the baby infant car seat reclined too far or too upright

Do. Install the child car seat at the correct recline angle.

Don’t. Hang the toys from the carrier or hauler handle.

Do. Keep the toys tucked away or in hand.

Don’t. Don’t place your kid in an infant seat when they are wearing an inflated winter coat.

Do. Strap up your kid in a light jacket and ensure that you place a blanket over the harness.

While using the infant car seat Out of the Car

Don’t. Never place your kid car seat on top of a grocery pushcart.

Do. Place the baby seat in a large basket of the grocery pushcart.

Don’t. Utilize your kid’s car seat as an alternate for a crib.

Do. If the kid sleeps, find a bassinet, crib or a flatter surface where they can sleep comfortably.

If you observe the tips offered in this article, then you can be assured of safety of your kid. The best infant car seat will ensure that your kids are safe during travel.

 

Must have Jewelry Pieces for every Woman

Must have Jewelry Pieces for every WomanJewelry spices up the life of a woman. It keeps her looks more appealing and her character more appealing. In particular, there are some pieces that every woman-owned jewelry holder must contain. Here goes the list of our top four Must have Jewelry Pieces for every Woman.

Must have Jewelry Pieces for every Woman

A watch: Watches are timeless pieces of accessories.  Although it is widely believed that their work is to show time only, they serve other purposes such as complimenting outfits, emphasizing status and class, and portraying the seriousness of an individual.  There are different types if watches but the ones that serve jewelry purposes include; dress watches, bracelet watches, and fashion watches. With some effort, you can find the best smartwatch for women to match your outfit.

Necklace: Necklaces vary in designs, shapes, and sizes. However, despite all these features, a woman should at least own one necklace that that can blend with most of her clothes. Pearl necklaces work very well with dresses. Depending on how it is worn, it is possible to pull a very classy look.

Sunglasses: Sunglasses are my all-time favorite accessories.  From aviators to wayfarers and polarized to non-polarized, I find all of them irresistible. Sunglasses are so beautiful especially if you have impeccable taste. Most of all, they come in a wide range of sizes, colors, and designs.  Some blend with official wear, others casual, and there are those that work with all kinds of outfits.

Stud earrings:  This simple accessories might seem unnecessary but they are very important.  They are easy and comfortable to wear and depending on the design, a single pair can work for a wide range of clothes and events.

Tips for Maintaining Jewelry

Avoid contact with water: Always ensure that your accessories do not come into contact with water. Water destroys the texture, color, and quality.

Buy an organizer: Jewelry organizers are very important. They keep items such earring clasps and studs from getting lost. Furthermore, they prevent necklaces, pendants, and dangle earrings from getting tangled.

Do not mix different kinds of jewelry pieces: The different designs of jewelry affect how they behave when they are stored together For example, you will find some pieces changing in color and others getting tangled. Group similar items together and arrange them accordingly.

Top 6 Uses of Essential Oils

uses of essential oilsEssential oils are commonly used for aromatherapy and most people believe that it all ends there. However, essential oils have some any uses especially at home. Here is a list of the top 6 uses of essential oils.

Hair and scalp treatment

Essential oils such as lavender, lemon, peppermint, rosemary, clary sage, lemongrass, and chamomile are very useful for hair and scalp. Some of them stimulate improved blood circulation in the scalp whereas others lead to faster hair growth. Lemon essential oil reduces scalp itchiness.

Production of good aroma in the house

Essential oils are diffused to produce their good aroma. Essential oils such as sandalwood, lavender, chamomile, peppermint, eucalyptus, frankincense, and peppermint produce very good aroma. The aroma keeps houses smelling nice and fresh.

Provide relief from burns, bites, cuts and rashes

Essential oils contain components that are rich in antiseptic, anti-inflammatory, antifungal, fungicidal, and disinfectant properties. Accordingly, some of them are used to treat burns, rashes and other forms of skin conditions.  Lavender and tee tree are examples of essential oils used to relieve burns and inflammations.

Fragrance production

Some essential oils are used to produce fragrances which are later sold at handsome prices. For example, rose essential oil is commonly used for this purpose.

Digestion improvement

Quite a number of essential oils aid with digestion, stomach ache problems, diarrhea, and spams.  For example, vast research has proven that ginger oil relieves gas and abdominal pain by stimulating gastric emptying.  Other essential oils used to help with stomach problems include marjoram, peppermint, fennel, and black pepper.

Skin treatment

There are various health conditions that affect the human skin. The common ones include eczema, premature aging, dryness, acne, burns, and scaring. Depending on the nature of your condition, you can use oils such as ylang ylang, rose, geranium, tea tree, lavender, frankincense, rose, sandalwood, and patchouli successfully.

Healthy living: why you need to start running

A healthy lifestyle is the dream of everyone. No one wants to get bedridden, simply because they did not try and get out of the comfort zone. Getting a bug, or an infection is understandable, but getting back pains, or overweight-related ailments may be pointed back to you. That is why you need to start running.

why you need to start running

While it is definitely not easy to have that discipline to wake up early every day for a morning run, or to go to the gym consistently, we need to push ourselves. Today, I will outline the benefits of running on overall body fitness.

10 reasons why you need to start running

  • You can do it anywhere
  • You get to meet new people and form partnerships
  • Savings- you don’t need a lot of investment to start off
  • Less visits to the doctor
  • Push your self-esteem to a new level
  • Boost your memory
  • Acquire a natural glow
  • Get stronger – both your muscles and bones
  • Better sleep
  • Improve your hearts health

There are many reasons to include running in your daily fitness routine. However, I have selected the 10 most important. They are pretty straight forward, unless you require more details. Feel free to ask in the comments section and I will happily elaborate.

Lastly, you need to get yourself a smartwatch to help you track your fitness levels. Apart from getting notifications, smartwatches such as the Samsung Gear S3 will help you live a better, healthier lifestyle. You will be able to track your steps, distance covered as well as calories burned. Also, you can monitor your sleeping pattern to ensure that you sleep better. This Samsung Gear S3 Review will guide you on what to expect of an ideal smartwatch for fitness tracking. In case you have an additional benefit of running, please let me know so I can add it to the list.