Importance of healthy living

protein. carbohydrates and vitamins.

A healthy, nutritious and well balanced diet and a lot of physical activity are the foundations of healthy living. Healthy eating includes eating high-quality proteins, carbohydrates, heart-healthy fats, vitamins, minerals and water in the foods you eat. Eating fruit which contains a lot of fibre can help prevent constipation and easy the digestion system.








 




Eating foods high in protein helps rebuild injured or damaged tissue and promotes a healthy immune system. It also helps make enzymes, hormones, and other important chemicals in the body. It is also important in keeping of the bones, muscles, cartilage, skin, and blood healthy within the body. Protein is a macronutrient which means you need to have protein in big amounts to have a healthy, balanced diet. Examples of protein foods are fish and red peppers.











Foods that contain carbohydrates and fat in them are another important part of your healthy eating diet. They both fuel your body and supply a slow release of energy. They also are vitally important to the efficient functioning of many systems and tissues in the body. Some examples of carbohydrate and fat foods are breads, pastas and noodles.







Vitamins are Part of a healthy eating diet. Vitamin C helps prevent scurvy, a simple source of vitamin C is fresh oranges. Vitamin D is nicknamed the sunshine vitamin as its produced in your skin in reaction to contact with the suns rays. Vitamin D helps with strong bones and teeth. Vitamin A is important for the growth and repair of cells within your body, and help keep a good immune system. Vitamin B is a water soluble vitamin, and play important roles in cell metabolism.

Top 3 greatest off road running races.

here are some of peoples top 3 off road running races,

1) 7 Sisters Trail Race - USA

This off road race in USA called the 7 sisters trail race, is self known as the 'roller coaster ride' for all runners. The first half of the race asks runners to climb 3,700 feet, before a tricky descent down the other side. This race takes place in the Mt. Holyoke mountain Range with a 12 mile course run full of hills, very uneven footing and amazing views.

2)Jungle Marathon - Brazil

For the Brazil jungle marathon, the preparation for the marathon is much more intense than a normal marathon. Medical checks, jungle training and safety briefings take place. This race starts from a base camp at the heart of the Amazon rain forest, through jungle paths, crossing rivers and battling through shoe-sucking mud. Participants run for 75 miles(122km) in 38 degrees.

3)James River Scramble – USA

This may seem like a normal race, starting and finishing in a city. This is a 10km run, along the James River, where you’ll have to run along dirt trails. After this you will face rough terrain that you will have to battle through, including ravines and creek beds.     

                                                

The importance of running on different surfaces.

Running on roads,

While the roads are always readily available for running, they’re not the best for your body. 

If its possible, find a softer surface to run on at least once a week, be it a familiar path in the woods, grass field on your school grounds or path through the park.

Not only will you keep those everyday aches and pains to a minimum, but you’ll recover quicker, strengthen your ankles and develop your lower leg muscles more rapidly. If you have had a previous injury, and you are coming back into exercise, running on grass or soft track surfaces, this will strengthen your muscle around your knee, giving it an easier chance of healing. If you were to run on the roads after an injury, the impact of your knee when hitting the road, would but pressure on the knee, and sending pain around the whole knee.     

If you thought the grass, or some other similarly soft surface, you guessed right. Not only will you keep those everyday aches and pains to a minimum, but you’ll have a much better chance of a quicker recovery, strengthen your ankles and develop your lower leg muscles more rapidly.

Grass
Pros: Grass is soft and low impact, so it may be a better choice for people who have bad knee injury's. It's usually rated as one of the best running surfaces.
Cons: A run in the park can be a little stressful! Besides hidden holes, rocks, and twigs, you also have to watch out for other obstacles, like pedestrians, dogs, and other distractions.

Concrete
Pros: Running on the footpath can be the most convenient if you live in a city, and it also may be the safest option if you don't want to risk it on the road.
Cons: Concrete sidewalks are one of the hardest surfaces you can run on, which may lead to more stress on your joints and muscles. Most running experts recommend you try to limit your time on the footpath..And if you have injuries like ankle sprains or knee pain, it's probably best if you stay off the road.

http://www.popsugar.com/fitness/What-Best-Type-Surface-Running-18439612

http://running.competitor.com/2014/06/training/the-importance-of-varying-your-running-surfaces_5889

Hello my name is Alex Gallagher, and my blog is about a guide to healthy living. I have had a passion for healthy living for quite some time now, so I decided to share all my knowledge with the public through this blog.