The best way to ensure you remain fit while on holiday is to observe the following fitness tips that will help to keep you in shape.
Exercise in the morning.
When on holiday you will have alot of things to do and by the end of the day you just want to lie down have a drink and rest. You will not have time during the day and you in the evening you will not be in a mood to exercise.
Start Running
Running is the simplest form of exercise, you just need a good pair of running shoes, shorts and T-shirt. These gear can be packed easily in your bag. Compare that with cycling – where will you pack your bike?
Confirm the hotel has a gym.
If staying fit is very important to you, make sure you confirm the hotel has a gym before you make the reservation.
Have back up plans
When on holiday / vacation, even the best-laid plans can be disrupted by flight delays and traffic jams. If you miss your “scheduled” workout, a short exercise routine is better than nothing. Sit ups and push ups can be done in your room.
Commit to Eat Healthy
Try and eat healthy foods. To prove you are serious you can carry a weighing machine with you so that every morning you can measure your weight. If you have tipped the scales you can remind yourself to stay on course.
written by Constantine Njeru
\\ tags: Best Laid Plans, Exercise Routine, Fitness Help, Fitness Tips, Flight Delays, Healthy Foods, Holiday Vacation, Push Ups, Running shoes, Scales, Shape, Simplest Form, Staying Fit, T Shirt, Traffic Jams, Ups, Weighing Machine, Workout
If you are interested in having a custom made running T-shirt you can write the words yourself if you know how to do screen printing, but the true is most of us never went to art school. How about getting someone who is good at designing T – shirts do it for you?
Find a Local Running T-shirt Designer
The easiest way to find a designer is to check around your neighbourhood or town. Go through the classified pages of your local paper, another option is to check the yellow pages. The advantage of finding a local designer is that you will meet face to face and you can explain to him/her your needs.
Find a T-shirt Designer Online
Thanks to the internet, a simple search on google “find t-shirt designer” will give you lots of option. The advantage of finding a running T-shirt designer online is they are cheaper than your local designer, most promise a money back guarantee if you are not happy with the final work. Main disadvantage is that due to backlog of orders it may take long to get your Job done quickly – upto 2 weeks.
Some online road race t-shirt designers.
Customink
Cafepress
Logosportswear
Roadraceshirts
written by Constantine Njeru
\\ tags: Art School, Backlog, Classified Pages, Designers, Google, Job, Logosportswear, Money, Neighbourhood, Running, Screen Printing, Shirt Designer, Simple Search, T Shirt, Yellow Pages
Nipples bleeding when running is a common running problem among male runners. The bleeding happens when your running T-shirt rubs against your tender nipples.
This is how the bleeding happens
When you run your t-shirt moves up and down, that movement rubs on your nipples. The friction on your nipples makes them tender. Open wounds form and blood starts to flow out. When the salt from your sweat rubs on the open wounds you start feeling pain. Experts call this Nipple Chafing!
How to Avoid Bleeding Nipples
- Apply a layer of vaseline over your Nipples, some marathons even offer Vaseline enroute.
- Put a bandage over the nipples. This will prevent direct contact.
Another funny solution that I found at a Runners world article on this topic was this one:
Here is an easy solution, although a slightly embarrassing one… wear a ladies sports bra. They hide easily under a t-shirt and stop the chafe! Go ahead and laugh it up… I’ll see you at the finish line… bloody nipple free!
Posted by: Male Runner
written by Constantine Njeru
\\ tags: Bandage, Direct Contact, Easy Solution, Finish Line, Friction, Male Runner, Male Runners, Marathons, Nipple, Open Wounds, Runners World, Running, Sports Bra, Sweat, T Shirt, Tender Nipples, Vaseline, World Article
From the back of a T-shirt at 1993 NYC marathon
I may be slow but I am faster than you.
The best T-shirt I have ever heard about was from a friend, who while struggling to a 6+-hour NYC marathon finish, had to laugh when passed at around 24 miles by by a runner, the back of whose T-shirt read,
“Now You’re Last!”
written by Constantine Njeru
\\ tags: Funny Quotes, Funny Shirts, Marathon, Runners, Running Quotes, T Shirt
A marathon race is never complete without the fans. They encourage us to keep running or like my friend Dean says in his blog “They have a job to do. They must help their runner drag his or her sorry carcass across the finish line.”
They say it with their mouth better still with a hand made marathon poster. One of the most memorable poster I ever so was during my first marathon a dude wore a T-shirt with words “No money no honey” I think that was a clever way to motivate runners to go for the Jack pot!
Another funny marathon poster I have seen was a this one from a collection on deans blog!
 To all Male Runners And to all running sisters
written by Constantine Njeru
\\ tags: Blog, Carcass, Dean, Dude, Finish Line, First Marathon, Funny Photos, Funny Poster, Jack Pot, Job, Male Runners, Marathon Photos, Marathon Race, Marathon Running, Marathon Training, Money, Running Humour, T Shirt
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