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Significance of Fitness in Today’s Lifestyle

An individual with decent physical wellbeing can live to its fullest degree. An incredible wording “Wellbeing is Wealth” genuinely fits for the individuals who are physically and rationally fit. Wellness assumes a significant job in our lives in such a case that you are rationally and physically fit then you will be less inclined to ailments. We can spare a great deal of our hard acquiring cash by giving little consideration to our wellness. If we talk about the present way of life and how we are getting subject to inexpensive food, without a doubt in the future we will confront huge medical problems.

Wellness Is the Essence of Overall Wellness

Wellbeing is imperative to us all particularly for our youngsters and youngsters who are the base of our general public and who will be the following heads to lead our nation. On the off chance that wellness is so significant, at that point for what reason wouldn’t we be able to modify our way of life to appreciate being fit? The present youthful age wants to join a close by wellness focus and trust me Fitness focus causes you to accomplish your wellbeing wellness objectives. Numerous competitors, sportsman helps their presentation by trying out a wellness focus. Wellness focus centre on both individual and physical improvement. There are wellness habitats for kids as well. We have to give additional focus on their wellbeing as they are progressively inclined to expanding weight, Type 2 Diabetes and Asthma. Physical exercises ought to be incorporated into their daily practice to take a break from sitting before a TV or other electronic contraptions.

Prefer to be focus and fitness

By enlisting your kids in a wellness focus you open a solid domain for them. Propel them to take a crack at a game they like for physical wellness. Wellness focus gives proficient preparing for different games and takes your ability to an ideal degree of execution and to finish the control expected to accomplish greatness and future achievement. The present youth can take a lot of advantage from wellness focus to keep their confidence high. Pick a wellness focus close to your home which will keep you persuaded to go normally with no break. Without a doubt, you have to persuade yourself day by day to make a daily practice for the HealthHub Fitness Club. A fitness club is places you can come to practice as well as to loosen up, let everything proceed to alleviate day by day focuses. Exercise is similarly as significant for the psyche for what it’s worth for the body. 

What’s more, it will likewise support your state of mind.  The individuals who would prefer not to take sports proficient can go for different projects of Fitness focus like Yoga, Aerobics and Dance. Pick any approach to keep yourself solid. It’s a bit hard for us to apply wellness to a bustling timetable however with a solid assurance, we can make it conceivable. On the off chance that outcomes are in support of you and you are getting medical advantages by going through an hour or so in a health hub Fitness Club than who will stop you to stay in wellbeing.

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Energize Your Life: A Comprehensive Guide to Buying B12 Injections

In today’s fast-paced world, it’s no surprise that many people struggle with low energy levels and fatigue. Whether it’s due to a busy lifestyle, poor diet, or underlying health issues, finding ways to boost energy and improve overall well-being is essential. One popular solution that has gained significant attention is B12 injections. In this comprehensive guide, we will explore the benefits of B12 injections, how to buy them, and what to consider before making a purchase.

B12, also known as cobalamin, is a vital nutrient that plays a crucial role in various bodily functions. It is responsible for maintaining healthy nerve cells, producing DNA, and forming red blood cells. However, many individuals suffer from B12 deficiency, which can lead to fatigue, weakness, and even neurological problems. This is where B12 injections come into play.

B12 injections are a highly effective way to increase B12 levels in the body quickly. Unlike oral supplements, which may not be efficiently absorbed by the digestive system, injections deliver the vitamin directly into the bloodstream, ensuring maximum absorption and effectiveness. This method allows individuals to experience the benefits of B12 almost immediately, including increased energy levels, improved mood, and enhanced cognitive function.

When it comes to Buy B12 Injections, there are a few essential factors to consider. First and foremost, it is crucial to consult with a healthcare professional before starting any new supplement regimen. They can assess your specific needs, determine if B12 injections are suitable for you, and provide guidance on the appropriate dosage.

Once you have received medical advice, it’s time to find a reputable source to purchase B12 injections. There are various options available, including online retailers, pharmacies, and specialized clinics. It is essential to choose a trustworthy supplier that offers high-quality products and adheres to strict safety standards. Look for certifications, customer reviews, and professional recommendations to ensure you are getting a reliable product.

Dosage is another crucial aspect to consider when buying B12 injections. The appropriate dosage can vary depending on factors such as age, overall health, and the severity of B12 deficiency. Your healthcare provider will determine the correct dosage for you, and it is essential to follow their instructions carefully. Taking too much B12 can lead to adverse effects, while taking too little may not provide the desired benefits.

Cost is also a factor to consider when purchasing B12 injections. Prices can vary significantly depending on the supplier and the dosage required. It is essential to compare prices from different sources and consider the overall value, including product quality and customer support. Remember, investing in your health is priceless, and choosing a reputable supplier may be worth the extra cost.

In conclusion, B12 injections can be a game-changer for those struggling with low energy levels and fatigue. By increasing B12 levels in the body, these injections offer numerous benefits, including improved energy, mood, and cognitive function. However, it is crucial to consult with a healthcare professional before starting any new supplement regimen and to choose a reputable supplier when purchasing B12 injections. By following these guidelines, you can energize your life and take a step towards a healthier, more vibrant future.

Root Canal Procedures for Seniors: Necessary or Risky?

Getting older means more visits to the dentist. Dental care becomes all the more important, especially root canals, which are often a hot topic in senior living communities

These procedures aim to fix bad teeth that have either rotted or gotten infected over time, and they stir up quite some controversy. Are they essential? Do they carry too many hazards for elders? This article breaks down this intricate subject of whether seniors really need these potentially risky root canal treatments.

Understanding Root Canal Procedures in Seniors

Simply put, a root canal is like a deep teeth cleaning. It gets rid of any bad stuff inside it and seals it up nicely afterward. This process comes in handy if you’re older when teeth problems tend to pop up more often due to age or disease.

But here’s the thing – this operation can get tricky for senior folks. Weak teeth, current health issues, or medicines they take might complicate things further. Understanding these nuances is crucial for both dental professionals and the seniors undergoing the treatment.

Assessing the Necessity of Root Canals for Older Adults

Deciding if an older adult needs a root canal isn’t straightforward. It’s like solving a puzzle with several pieces. You have to figure out how badly the tooth is decayed or infected. Ignoring this could really mess up their health. Think of painful abscesses and scary body-wide infections that are especially risky for seniors.

The patient’s overall well-being and past medical records matter big time, too. If they’re living with conditions like diabetes or heart disease, not addressing any dental infection means taking on even bigger risks, which makes getting that root canal more likely necessary.

Evaluating the Risks and Complications

Root canals are usually safe, but they come with some risks. These get trickier for seniors. Infections could creep in after the treatment or from anesthesia used during it. Then there’s recovering post-procedure – this might be quite a ride for older folks.

Plus, age-related factors like less saliva production and weaker immune systems may make healing tougher. It also increases their chances of root canal failure. If you take multiple meds daily, they can interfere with how well your procedure goes. So, understanding these risks is not just an option; it’s downright crucial before getting treated.

Making an Informed Decision

Choosing to get a root canal when you’re older isn’t something to decide on the fly. It takes good talks with your dentist and doctor. It’s all about weighing things up – from how fit you are overall, what could go right or wrong during the procedure, and even other treatment options that may be less intense than this one.

In some cases, less invasive treatments might be preferable, while in others, the root canal could be the best option for maintaining dental health and overall well-being. Seniors should be fully clued up alongside their caregivers so they play an active role in deciding whether going under dental drill is worth it.


To wrap it up, root canals for seniors aren’t all fun and games. They come with their own set of challenges. Older adults need to know the full story when it comes to these procedures.

It pays off looking at your overall health condition, how badly your teeth are affected, and what you stand to gain or lose beforehand. Having heart-to-heart talks with dentists and doctors is key, too. Deciding on a root canal requires careful thought about personal needs and health conditions, so seniors enjoy top-notch dental care and lasting general well-being!

Reducing Radiation Exposure: The Safety Benefits of Digital X-Rays in Chiropractic Care

Chiropractic care has long been a beacon of hope for individuals seeking holistic approaches to alleviate pain and enhance their overall well-being. Central to this effective care is the use of diagnostic imaging, such as X-rays, which provide invaluable insights into a patient’s condition. In recent years, significant advancements in technology have revolutionized the healthcare industry, and one of the most remarkable innovations in chiropractic care is the adoption of digital X-ray technology. This article explores the world of digital X-rays in chiropractic care, emphasizing their lower radiation levels compared to traditional film X-rays and the ensuing benefits for patients and healthcare professionals.

Radiation Concerns in Healthcare:

Radiation exposure has been a longstanding concern in the medical field. While diagnostic X-rays are generally considered safe, minimizing radiation exposure remains a top priority for healthcare providers. Traditional film X-rays, although effective in diagnosing issues, often require higher levels of radiation, which has raised concerns among both patients and chiropractic staff.

The Advantages of Digital X-Rays:

Digital X-rays Cornelius NC, also known as computed radiography (CR) or digital radiography (DR), represent a significant technological leap in chiropractic care. These state-of-the-art imaging tools offer several compelling advantages over their traditional counterparts:

Lower Radiation Exposure: The most significant benefit of digital X-rays is the substantial reduction in radiation exposure. Digital X-ray machines require up to 90% less radiation to produce images of similar quality to traditional film X-rays. This remarkable decrease in radiation is a substantial win for both patients and staff who are regularly exposed to X-rays.

Enhanced Image Quality: Digital X-rays provide exceptionally clear and detailed images. This improved clarity allows chiropractors to make more accurate diagnoses and treatment plans, ultimately benefiting the patient by reducing the need for multiple X-rays and ensuring a quicker path to recovery.

Immediate Results: Traditional film X-rays involve a lengthy process of developing the images, which can take valuable time in an emergency or during a patient’s visit. In contrast, digital X-rays produce results instantly, allowing chiropractors to discuss findings and treatment options with the patient promptly.

Environmentally Friendly: Digital X-rays eliminate the need for chemicals and film processing, making them more environmentally friendly. This shift aligns with the global push for sustainable healthcare practices.

Convenient Storage and Retrieval: Digital X-rays are stored electronically, making it easier to manage and access patient records. This improves the overall efficiency of chiropractic practices and ensures that historical imaging data is readily available for comparison.

Creating a Safer Environment:

The transition to digital X-rays significantly contributes to creating a safer healthcare environment for both patients and staff in chiropractic practices:

Reduced Radiation Risk for Patients: Lower radiation exposure significantly decreases the potential health risks for patients. They can undergo more frequent imaging without the same concerns about cumulative radiation exposure, especially if they require long-term chiropractic care.

Healthcare Worker Safety: Chiropractors and radiologic technologists who perform X-rays benefit from reduced radiation exposure, which lowers their occupational health risks. This leads to a healthier and more sustainable workforce in chiropractic clinics.

Peace of Mind: Patients can have peace of mind knowing that their chiropractic care prioritizes safety through the use of advanced digital X-ray technology.

The transition from traditional film X-rays to digital X-rays in chiropractic care reflects the healthcare industry’s unwavering commitment to patient safety and overall efficiency. Lower radiation exposure, enhanced image quality, immediate results, and a reduced environmental footprint all contribute to a better experience for patients and a safer work environment for staff.

As chiropractor Cornelius NC continues to embrace digital X-ray technology, patients can confidently seek chiropractic care, knowing that their well-being is at the forefront of every diagnosis and treatment plan. This technological advancement marks a brighter and safer future for both patients and chiropractic professionals alike. At Lakeside Sports Chiropractic and Physical Therapy, we are proud to offer state-of-the-art digital X-ray technology to ensure the highest standard of care for our patients while prioritizing their safety and well-being.

3 Ways To Better Protect Your Knees On A Daily Basis

Whether you’re living in an assisted living facility or someone younger who’s tweaked their knees one too many times for comfort, it’s important that people with vulnerabilities to their knees know how to best protect them. Otherwise, you could wind up in a lot of pain, having to sit out from certain activities, or needing to undergo surgery to correct things.

To help ensure that you’re able to live your daily life in a way that’s as active and pain-free as possible, here are three ways to better protect your knees on a daily basis. 

Make Smart Shoes Choices

To have knees that will feel good all day long, you’ve got to consider more than just your knees. In fact, your feet can have a huge impact on how your knees feel throughout the day. 

To make sure that your feet and knees feel great, even if you’re going to be walking or being active, you’ll want to make sure that you wear shoes that will give your feet and legs adequate support. The shoes you choose should make it so that the joints in your feet and legs are in proper alignment as you’re walking or standing. This way, you won’t be putting undue pressure on any part of your feet or legs, including your knees. Additionally, having a soft cushion to walk on can help to cushion your knees more, too. 

Think Before Using Your Knees

Even when setting yourself up from success with your knees by wearing the right shoes, you also need to teach yourself how to stop and think before you do something that could be harmful to your knees. Because if you make sudden movements or put too much strain on your knees unexpectedly, you could severely injure them. 

To keep this from happening to you, you should learn how to best prepare your body and your knees when doing things like lifting heavy loads, going up or down stairs, exercising, and more. Using the right techniques can make movement much easier on your knees. 

Deal With Pain And Injuries Quickly

When you do something that causes you to experience pain or injures your knees, the best thing to do is to deal with these problems as quickly as possible. This way, you won’t allow the injuries to persist and potentially get worse on you. 

For small injuries, resting, elevating your knees and legs, and applying ice can help with things like pain and swelling. And if you notice that these measures aren’t helping with the pain, you should schedule an appointment with your doctor to see if there might be something else going on or something you can do to get some relief. 

If you need to better protect your knees on a daily basis, consider using the tips mentioned above to help you learn how this can best be done.

3 Tips For Setting Up Your Kitchen To Encourage Healthy Eating

If you’re ready to start eating more healthy but feel like you get into the kitchen and seem to lose all motivation, you’ll be glad to know that there are things that you can do to your kitchen itself to help make it easier for you to make smart food choices during meals and snacks.

To help you in doing this, here are three tips for setting up your kitchen to encourage healthy eating. 

Make Things Easy On Yourself

If eating healthy is going to be a big change from what you’re used to eating, one of the best things that you can do is to make smart food choices as easy as possible for yourself. To do this, you’ll want to streamline as much of the food preparation process as possible so eating healthy doesn’t feel like such a chore to you.

To do this, you’ll want to try to batch cook or batch prepare certain healthy foods that you know you’re going to want to be eating. This way, when you do have the motivation to be cooking or preparing healthy foods, you can then simply grab and reheat those foods as you prepare your healthy meals and snacks. This can save you from having to find the motivation to cook healthy foods each day, since everything you need will basically be all prepared and ready for you to put together and eat. 

Keep Your Healthy Foods More Visible

The way that you organize your kitchen can also have a big impact on how often you’re encouraged to eat healthy or not. If all of the foods that you see sitting on the counters and shelves of your kitchen are treats and other unhealthy foods, you’ll be much more likely to grab these kinds of foods when you’re in a rush or feeling vulnerable.

On the other hand, if you can organize and situate your kitchen so that the foods that you keep on the counter or in the more visible areas of your kitchen are the healthier foods, then you’ll be more likely to use those products and eat them when the time comes. 

Store Your Appliances Close

For many people, making healthy foods taste better requires using certain tools and kitchen accessories for preparation. However, if those appliances and tools are hard to get out and use, you may find yourself not taking full advantage of the healthy foods that you could be eating.

To keep this from happening to you, try to find close storage for any of the appliances that you’re wanting to use as you prepare your healthier foods. This will encourage you to use them more often. 

If you want to always feel empowered to eat healthy foods when you’re in your kitchen, consider using the tips mentioned above to help you see how this can be done, 

4 Tips For Starting a New Fitness Program

Starting a new fitness program is an exciting and admirable fresh start. Whether you’re over the age of 70, or about to turn 16, there are benefits to working out at every age.  It’s an opportunity to create a better version of yourself, and ultimately feel better in your own skin. However, that’s not to say that there aren’t mistakes you can make along the way. 

It’s important that you know the best tips for getting the most out of your new workout program. Before you dive in, make sure that you keep these tips in mind to ensure your success.

Choose Something Appropriate For Your Fitness Level

If you’re just getting started in a fitness program for the very first time, it’s important that you choose something that’s appropriate for your current fitness level. Choosing something extremely advanced that requires a lot of coordination or strength is not very practical if you’ve never worked out before. Choose a beginner program that suits your body type and fitness level. 

The last thing you want to do is injure yourself because you dove into something far too advanced for your fitness level. The same goes for people who are already in shape, and want to start a fitness program. 

Choosing something with very little intensity well below your fitness level can lead to delayed results, and possibly getting bored. Always go for something well suited for where you stand physically.

Choose Something You Enjoy

It’s incredibly important that you choose something that you enjoy. Even though running might get you the results that you want, you’re not likely going to stick to your program if you loathe doing it. Choose something you truly enjoy that gets you out of bed in the morning. The more motivated you are the more likely you are to stick to it.  

Schedule Your Workouts

One of the biggest reasons why people fail to stick to their new fitness routine is that they don’t schedule it into their day. It’s easy to find yourself making excuses if you have other things that fall higher on your priority list. Schedule your workouts with the same importance as you would a doctor’s appointment or going to work.  If you’re truly serious about getting in shape, then it needs to be scheduled into your day.

Get a Workout Buddy

A great motivation for working out is often finding someone else to do it with you. Find someone equally as motivated to start a fitness journey, and hold each other accountable. Send each other updates, and work out together if possible. When you feel like someone is on the same journey as you, you feel much more inspired to keep going.

3 Tips For Caring For Your Teeth Other Than Brushing And Flossing

While everyone knows that it’s important to brush and floss your teeth daily—not that everyone does so perfectly—there are so many other parts of proper dental care that most people either don’t know about or have forgotten completely. But if you want to have good oral hygiene, which is important for the youngest babies in their cribs and the oldest grandparents in their assisted living communities, then you have to implement more than just the basics.

To help you see how this can be done, here are three tips for caring for your teeth other than brushing and flossing. 

Start Consistently Using Mouthwash

Another great product you can use in your mouth in addition to toothpaste and dental floss is mouthwash. 

While you might think that mouthwash is only something that you use when you want to freshen your breath without brushing your teeth, mouthwash can actually have a lot of great benefits to your oral health. For example, mouthwash can reduce the amount of acid you have in your mouth, remineralize your teeth, and get into some of the places that a toothbrush and floss has a hard time reaching. So for people who might not have the dexterity to get their toothbrush and their floss into every nook and cranny in their mouth, using mouthwash should be a part of their normal dental hygiene. 

Visit Your Dentist Those Two Times A Year

We all know that life gets busy. So when you forget to schedule your dental visits, it’s easy to justify just pushing it off until the next six months rolls along. But the longer you do this, the worse off your dental health is likely to become. 

When you visit the dentist, he or she is able to notice issues in your mouth that you may not have noticed yourself. They can recommend changes to your oral hygiene practices and make sure your teeth, gums, and mouth are ready to take on whatever you’ll throw at them in the next six months. 

Consume Healthy Foods And Avoid The Wrong Things

It’s not just what you’re doing to your teeth specifically that can have an impact on your dental health. The foods, drinks, and other things that you consume can also either help or hurt your oral health. So if you’re doing things like constantly drinking sugary drinks, smoking or using other forms of tobacco, or allowing acidic foods and drinks to just sit on your teeth for extended periods of time, it’s time to start making some changes. 

If you want to take the best possible care of your teeth but are currently only doing the basics of brushing and flossing daily, consider how you can implement the tips mentioned above to help you go above and beyond here. 

Types of Loans Available Today

A loan is a sum of money which is borrowed from an institution to manage planned or unplanned events. Planned events include marriages and home renovations. Unplanned events on the other hand may include funerals or accidents. There are money lenders that offer services good at money lending in toa Payoh Singapore. It is important to note that there are different types of loans available on the basis of requirements. Loans can be granted to individuals, governments and institutions using different or same sets of conditions depending upon the requirement type. 

Types of loan

Loan types are classified into mainly two categories:

  1. Secured and Unsecured loans
  2.  Open-end and closed-end loans.

Below are the types explained in detail.

Secure loans

Secured loans are loans where the collateral is kept in exchange for the loan amount. It may include your investments, bonds, property papers, etc. The reasons may include higher education, marriage expenses or building construction. Such loan types are further bifurcated into home loans, loans against mutual funds or shares, etc.

Unsecured loans

An unsecured loan is the opposite of a secure loan, where a person does not need to present any collateral. To apply for an unsecured loan, the lender will ask for your employment status and income proof. It helps the lender assess whether you are capable of repaying the loan amount. These loans consist of types such as personal loans and short-term business loans.

Open-end loans

Open-end loans are the ones which do not have a definite end date. Lines of credit and credit cards are included in the open-end loans. The main terms of an open-end loan will depend on credit score.

Closed-end loans

In a closed-end loan, a specific date is given on which the debtor needs to repay the entire loan with interest. In these loan types, some item is kept in possession of the lender until the grand total amount (interest included) is repaid.


Loans should be taken only when you are in genuine need of money for legit reasons. Any money taken on credit is a headache until repaid. otherwise, it can act totally opposite of what you imagined. Many times it happens that people tend to take loans for smaller purposes which actually do not require taking loans and later lay the extra interest. There are different types of loans available to match your needs one should look at and evaluate them.

Dr. Neil Sharma recently discussed the diagnosis and treatment of Barrett’s esophagus.

Monday, June 6, 2022, 3:30 PM

FORT WAYNE, IN / JUNE 6, 2022 / Neil R. Sharma MD specializes in the treatment of Barrett’s esophagus and various cancers via minimally invasive endoscopic therapy. He recently offered information regarding the diagnosis and treatment of this ailment which can raise the risk of rare esophageal cancer. 

Diagnosing Barrett’s Esophagus

Barrett’s esophagus is usually diagnosed with a minimally invasive endoscopy. Endoscopy involves using a tiny camera attached to a lighted tube (endoscope) that enters the throat to examine esophageal tissue. 

Doctors examine the video to see if the esophagus tissue is glossy and pale (normal) or velvety and red, which can signal Barrett’s esophagus. During the endoscopy, the surgeon will remove tissue from the esophagus for the pathologist to biopsy and determine the severity of the change. 

Degrees of Tissue Change

Dr. Neil Sharma explained the various levels of tissue change help determine the course of treatment. The following are the three degrees of tissue change pathologists may classify the tissue as:

No Dysplasia

No dysplasia means Barrett’s esophagus is visible, but pathologists did not locate precancerous cells.

Low-Grade Dysplasia

Low-grade dysplasia means signs of precancerous changes are present.

High-Grade Dysplasia

The cells in high-grade dysplasia show a lot of changes. High-grade dysplasia is the last step before the cells become cancerous. Some also call this “pTis” or “carcinoma in situ.” The terms are interchangeable.

Neil Sharma and Treatment for Barrett’s Esophagus

Dr. Neil R. Sharma explained that the treatment method a doctor chooses for Barrett’s esophagus relies on the severity of the dysplasia. 

No Dysplasia 

A patient with no dysplasia will return for regular monitoring of the esophagus every year or every other year. The doctor will recommend lifestyle changes and medication to help ease symptoms of acid reflux and heartburn. 

Low-Grade Dysplasia

Doctors specializing in Barrett’s esophagus act more intensely when low-grade dysplasia is present. That’s because this is a precancerous stage. Options include closer observation versus eradication of Barrett’s tissue for those with low-grade dysplasia. Neil R. Sharma MD tailors these options to each patient based upon their personalized health plan and a collaborative discussion.

Popular treatment methods include endoscopically removing damaged cells, or radiofrequency ablation that removes damaged esophageal tissue with heat. Doctors will typically recommend endoscopic resection before radiofrequency ablation. Endoscopic resection allows for any raised tissue to be removed.

Cryotherapy is another option for treating low-grade dysplasia. It involves endoscopically applying a cold gas or liquid to the damaged cells, then allowing them to thaw and freezing them again. This method damages abnormal cells so they cannot spread. 

High-Grade Dysplasia

High-grade dysplasia is critical because it is often the final step before diagnosing esophageal cancer. The doctor will act quickly with radiofrequency ablation, an endoscopic resection, or cryotherapy. They may also recommend a more invasive surgery to remove the damaged area of the esophagus.

Dr. Neil Sharma expressed the importance of seeking treatment for signs of Barrett’s esophagus, so it does not advance from low-grade dysplasia to high-grade dysplasia and eventually esophageal cancer. 

Enitan Ekwotafia lists 7 tips for training for your first marathon

Every race has a starting point. But Enitan Ekwotafia can help get you to the finish line.

As a licensed personal trainer, Enitan Ekwotafia is used to helping her clients achieve their fitness goals. But running a marathon is different. It’s not as easy as lacing up some sneakers and hitting the pavement. It requires focused commitment and detailed planning.

Yet Enitan Ekwotafia is up for the challenge. Even if you’ve never run a mile, the seasoned professional steps up to provide seven must-have strategies for any marathon training program.

Save the date

Make race day the goal. So, circle your calendar. After all, race day is the culmination of your hard work. Simply select a date to use as the endpoint. Then, build your schedule by working backwards. But, stick close to home too. For your initial race, it helps to choose something local so you can familiarize yourself with the route.

Log miles

Enitan Ekwotafia recommends building distance for about a year before entering a race. Aspiring runners should shoot for approximately 50 miles each. But this should be regular and consistent. Avoid dramatic increases. She cautions against increasing more than 10% in a given week. Progressing too quickly may cause fatigue, injury, or burnout.

Schedule a long run

But that doesn’t mean you shouldn’t push yourself. Test the limits by working in a longer run. Every couple of weeks, use a long run to evaluate your progress while still limiting major spikes in total mileage. These longer runs should only extend your normal route by a mile or two each time. You’ll want to adjust your pace too. As you extend your distance, start decreasing your speed to compensate.

Add speed

However, you shouldn’t go slow all the time. Mix up your runs. Speedwork boosts aerobic capacity. The most popular forms are interval and tempo training. For an interval workout, repeat sets of shorter distances at faster paces. Slow jog or walk between sets. Tempo training is usually longer.

Hit the gym

Running alone won’t cut it. Cross-training, lifting weights, and other strength exercises are the best ways to ensure your body is ready for the rigors of race day. And this might improve your overall health too. The repetitive movements of running produce a lot of wear and tear on the knees and joints. In addition to group fitness classes, Enitan Ekwotafia encourages her clients to try swimming or even yoga. These activities have a lower impact.

Eat healthy

Don’t leave the tank empty. To reach peak performance, you’ll need fuel. Replenish the nutrients lost during exercise. But you must be proactive. Focus on drinking and eating properly before, during, and after training. Although dietary needs are different for everyone, water is always essential. Enitan Ekwotafia advocates using a hydration belt on race day.


Just like adequate nutrition, recovery isn’t an option. Your muscles need an occasional day off. As Enitan Ekwotafia reminds her clients, the body builds muscle during these periods of rest. But recovery can also help fight fatigue and combat burnout. Listen to your body. If pains, aches, or other issues persist, take a little more time.