What Happens When You Run 5k Every Day for 30 Days?

With the pandemic going on and most of us having to work from home it’s obvious to say that we are not moving around as much as we used to do. With our immune system being more important than before to fight off those Covid-19 cells, I thought to myself what if I run 5km per day for a whole month? Would that improve my immune system? Would I feel fitter and grow huge calves?

Cardiovascular benefits

Scientific investigations have proven that compared with non-runners, runners have 30% to 45% less risk of dying due to a cardiovascular disease(1). Forget running 5k everyday, running for 5 to 10 minutes on a regular basis with a pace slower than 6 miles per hour significantly reduces deaths by all causes and cardiovascular diseases. During this challenge which I completed myself as well, to be honest I did skip a few days in between, I noticed the changes in my cardiovascular system significantly. How so I hear you asking.. Well nowadays everyone has a smartwatch and I own myself one as well, I noticed the huge difference in my ‘resting’ heart rate. Before I took on this challenge my resting heart rate was at a high 70 mid 80 beats per minute. Nowadays my resting heart rate is usually around 65 beats per minute! A lower resting heart rate is a sign of a healthy heart.

Increased Energy-level and Mental Well-being

You know how they tell about exercising will lift your energy up during the day.. Well it’s true! I’ve alwayds doubted this statement myself and approached to it such as: How can exercising increase my energy-level as I always feel tired after my work-out? When we exercise, in our body all types of biological processes start to take place. During these processes cells are being produced and one in particular called ‘Mitochondria’ leads to increased energy-levels(2). Moreover, after a heavy work-out you’ll have a better and deeper night of sleep which will give you a more rested state of mind the next morning. To cut back to my own experience, and yes I’ve tracked this with my smartwatch as well, it’s definitely true. My average deep sleep was longer when compared with the period before I took on this challenge.

On a psychological and mental aspect studies have shown all sorts of benefits of running. It reduces stress, anxiety, depression, feelings of loneliness and it provides a general feeling of happiness. Well if you want to have it scientifically explained: After running a biochemichal substance called endocannabinoids, similar to the ‘happy’ substances in cannabis, are being released into your body. This natural chemical makes its way to your brain through the blood flow and makes you feel more calm while also reducing stress.

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Runner’s High

What is this runner’s high I keep hearing and reading about? Some athletes and leisure runners experience this and it can be described as such: ‘A relaxing state of euphoria’. This can be interpreted in several ways ofcourse. But from the experiences I’ve heard and read about it basically is endorphines being released and the runner feeling a certain calmness and drive to go even further. From my own experience I can say that probably I have experienced similar feelings as described above. For me the runner’s high is that moment when you hear your steps on the gravel or asfalt in a steady rythm. When you just think about the next step that you’re going to place, the route that you’re folllowing and you simply see and think about the horizon laying in front of you. These moments while you’re running and you just simply think about your current work-out and nothing else is so relaxing and makes you forget about all of your problems. That for me right there is the runner’s high..

Muscle Growth

Running everyday for 5km’s will grow the primary muscles you use while running such as the quads, hip flexors, calves, glutes and core. Your general fitness and muscle endurance will increase significantly, while the majority of fitness fanatics will say cardio is not building muscless a research has actually proven it does grow mass and muscles! If your main goal is to grow in mass obviously weight lifting is the primary way to go, but cardio exercises have also proven to grow muscles. As a 1.89 male weighing between the 89kg to 90.5kg I myself have experienced some muscle growth while participating in this challenge. Not only the earlier mentioned ‘running-muscles’ had grown, but I also saw some improvements in my pecs and shoulders. Or this could also be the outcome of having lower bodyfat due to regular cardio-workout.

To Wrap it Up.. Should You Do It?

If you’ve read all of the items in this article you’ll come to the conclusion that running is super healthy and it’ll make you feel better in your body and mind. How did I experience it? I will soon be uploading a video with my full experience, thoughts and reviews about my daily runs. I did struggle in the beginning to run each and every day, I’m not going to lie the first week is going to be tough as hell! Your legs will feel sore and you’ll barely be able to perform your daily chores or feel too exhausted to go to work. But after that first week you’ll see significant improvements and your general energy will have improven a lot! So my advice is for you guys to start of slowly. Your first day doesn’t need to be 5km’s in one go, you can run 2km’s walk another kilometer and try to finish the 5 running. Take it easy and listen to your body, recovery is very important after excercise so fill your body with the right nutritions and get proper rest. You have to see this challenge as an intesive way of introducing you to running and cardio-exercises and their benefits to your body. As I’ve experienced so many benefits of running I will keep on running but I assume it will be once or twice a week at the maximum.

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4 Healthy and Easy to Prepare Recipes Which Will Cost Less Than 30 Minutes to Serve

Efforts to eat healthy and as light as possible should not only be reserved for the spring-summer months, but the dominance of healthy recipes should spread throughout the whole year! In order to have a balanced and healthy diet we have posted some healthy dishes you can implement in your diet.

When you think of eating a light meal, don’t think of dieting immediately, but think of it as a healthier life-style. Moreover, it should not take such an effort to reach this objective.

Well I can hear you say ”but how can I prepare a fast and healthy meal?”. You’ll find the answers below.

These delicacies, each of which will steal your heart with the ease of its preparation, will make you fall in love.

You just started eating a healthy diet without even realizing it. And without realizing how quickly these dishes are ready to be served.

Then come on, get healthy!

Lets start light: Zucchini meat-ball recipe

We can assume that Zucchini was a vegetable not of all us liked during childhood and I’m sure you’re having a hard time to have your kids eat it. But as an adult most of us have grown fond of this vegetable. For those of you who still don’t like the taste of it we have come with a recipe to make you and your kids like it. So getting those essential vitamins and minerals will become a lot easier when you follow these steps!

For:

4 Persons

Preparation time:

10 Minutes

Cooking time:

20 Minutes

Zucchini meat-balls ingredients list:

  • 1 Zucchini
  • 1 Small onion
  • 1 Egg
  • 1/3 Finely chopped parsly
  • 3 Tablespoons of olive oil
  • 350 Grams of ground beef
  • 1 Clove garlic
  • 4 Tablespoons of breadcrumbs
  • 1 Teaspoon salt
  • 1 Teaspoon black pepper
  • 1 Teaspoon powdered pepper / cayenne

To cook:

  • 1 Small cup olive oil

Oven advice:

  • If you’d like you can prepare it in the oven on a platter with greaseproof paper, just bake it for around 25 minutes

How we prepare our zucchını meatballs:

  • Grate the Zucchini and draint the excess moisture.
  • Chop up the onion in fine pieces with the help of a mixer or grate it, drain the excess water. Peel the garlic and crush it.
  • Put the beef in a deep bowl and add the egg to it.
  • Add all the other ingredients in the bowl and knead them well.
  • Wrap up the mixture in cling film and let it rest in the refrigerator for around 20 minutes.
  • Prepare the mixture into full and round meatballs with your hands.
  • Take a frying pan and add the olive oil, once heated put in the meatballs. Make sure they fry on each side. Once turned a little brown and the inside of the meatballs is well-done drain the excess oil and serve the dish. Enjoy!

Servıng advice:

  • Prepare a healthy yoghurt sauce with herbs to dip in the meatballs!


A Filling Salad: Chickpea Salad With Pomegranate Syrup

Salads are the first that come to mind for those who want to lose weight. It also completes that empty space on your plate. Some find salads unfulfilling well we have to disagree with them, it mainly depends on what your salad contains. A salad can be very nutritious and filling at the same time.

With salads you can think out of the box, a lot of different ingredients can be added to a salad. Whatever you put in it gives it a different taste and nutritional value. In this particular recipe the chickpea plays a leading role. Chickpeas are very rich in proteins and contain fiber, phosporus, iron and zinc. This salad offers us the opportunity to eat a satisfying and nutritious meal. You can consume this hearty salad flavored with the irresistible taste of pomegranate syrup instead of a traditional meal such as pasta or rice and feel full and light all day long. Bon appetit!

For:

2 Persons

Preparation time:

20 Minutes

Cooking time:

0 minutes

Chickpea salad with pomegranate syrup ıngredients lıst:

  • 250 grams of boiled chickpeas
  • 10 cherry tomatoes (cut in half)
  • 2 cucumbers (cut into cubes)
  • 1/2 bunch of dill (chopped)
  • 1/2 cup fresh mint (chopped)
  • 1/2 bunch of spring onions (finely cut)

Ingredients lıst for the sauce:

  • 1/2 small cup of olive oil
  • 1/2 lemon’s juice
  • 4 tablespoons of pomegranate syrup
  • 1/2 teaspoon salt (can be increased or decreased to your liking)

Important tıp by the chef:

  • Chickpeas, pre-boiled and cooled, will keep the other ingredients fresh when added to the salad. If you prefer to eat the salad lukewarm, you can add the chickpeas at the last step and serve.

How we prepare the chıckpea salad with pomegranate syrup:

  • Put the boiled (but cooled) chickpeas, cherry tomatoes, cucumbers and all the greens ina bowl and mix them together without crushing the ingredients.
  • Add in a seperate bowl the olive oil, lemon juice, salt and pomegranate syrup whisk them until a homogeneous mixture is obtained.
  • Add the sauce into the salad and stir.
  • Divide the salad into bowls and serve.

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An Alternative For Chicken: Grilled Turkey Breast

For those who want something else in their diet instead of fish, chicken or meat this is a must-try!

The best way to add flavour to lean breast meat is to marinate and use ingredients such as milk, seltzer water or yogurt that will soften the meat as it waits. Whether you want to cook the softened breast meat in a pan or put it in the oven is entirely up to you. You will love the combination of onions, greens and turkey meat. This recipe will take you to the core of a healthy dieat.

Bon appetit. Healthy, low-calorie days!

For:

2 Persons

Preparation time:

15 Minutes

Cooking time:

10 Minutes

grilled turkey breast ıngredients list:

  • 4 turkey breasts
  • 1 tablesoon of olive oil
  • 1/2 small bottle of seltzer water (150ml)
  • 1 teaspoon salt
  • 1 teaspoon of garlic powder
  • 1 teaspoon of black pepper
  • 1 red onion

Oven tıp

  • If you’d like you can put the breasts in the oven with 180degrees for around 15 to 20 minutes

How we prepare grilled turkey breasts

  • Marinate the turkey breasts in seltzer water, olive oil, salt and garlic powder. Put in the fridge and let it stay for around 30 to 35 minutes.
  • Heat a frying pan
  • Put the breasts in the heated pan and cook both sides on low flame for 10 to 15 minutes.
  • Chop the onions coarsely.
  • Cover the bottom of your serving plates with the onions. Place the breasts on top of the onions and add vegetables to your liking for extra colour and flavour!

Delightfull and Healthy: Salmon with Home-Made Pesto Sauce

We all knew pesto sauce to be made from basil and it always was tasty that way. However, pesto sauce can be made not only from basil, but also from spinach, parsley, arugula and many other green herbs. You can eved add walnuts, hazelnuts and peanuts. Moreover it not only makes the salmon taste excellent it turns the food into a visual feast!

Let’s put the pesto sauce in the lead role of our dinner today. Let’s give it a whole new dimension with parsley, swiss cheese and walnuts. Let’s rub it generously on the salmon. Let’s put in in the oven and let it sutter in there and become delicious. Come on and have a look at a dinner which excels in practicallity and a plate that will show off with its taste and look.

For:

4 Persons

Preparation time:

10 Minutes

Cooking time:

15 Minutes

Salmon with pesto sauce ingredients list:

  • 4 pieces of salmon
  • 1 teaspoon of salt
  • 1 teaspoon of black pepper

Pesto sauce ıngredients list:

  • 1/2 bunch of parsley
  • 30 grams of walnuts (weight of the inside)
  • 100 grams of swiss cheese (grated)
  • 1 clove of garlic
  • 1 teaspoon of salt
  • 1 teaspoon of black pepper
  • 4 tablespoons of olive oil

How we make the salmon with pesto sauce:

  • Fry the walnuts in a pan for 2 to 3 minutes
  • Separate the parsley from its stalks
  • Peel the skin of the garlic
  • Put the grated swiss cheese, garlic, parsley and roasted walnux into a mixer.
  • Add some black pepper and olive oil as well.
  • While mixing add the remaining olive oil little by little untill it reaches the satisfactory texture.
  • Add salt to your liking after you have tasted it and then mix again.

THe cooking part:

  • Sprinke salt and pepper on both sides of the salmons.
  • Bake in the oven with 180 degrees for around 5 to 6 minutes
  • Take it out and put the pesto sauce on the salmons, put it back in the oven for another 15 to 20 minutes.
  • Take it out, serve with a salad and enjoy!

20 Useful Tips to Make the Weight Loss Process Easier for Everyone!

Tried all kinds of healthy smoothies, excersises, crash-diets and still no effect? If you implement these 20 easy tips you’ll live a healthier life while losing that extra weight at the same time!

1. Stop ordering and start making your own meals

2. Don’t take the elevators start using the stairs instead

3. Don’t grab a snack just because you’re bored try to do something productive

4. Water is your best friend never forget that

5. Buy smaller plates!

6. Start drinking your coffee & tea without sugar

7. Be patient and don’t give up the process can be long remember that

8. Have you heard of the %70 rule? Use it! When you start to feel full stop eating for a while. Eventually you’ll get the feeling you won’t need to eat more.

9. Don’t drink those calories

10. Get rid of the biggest toxin in your life.. SUGAR

11. Stay a while away from the mirror. This will keep your motivation going

12. Make sure you drink enough water, buy bottles and glasses with measurements on it

Know what you drink! This will also keep it fun and keep you motivated. Having these bottles is a must!

13. To keep your mind off food chew sugar-free gum

14. I know this may be the most awful point but… Stay away from alcohol!

15. When you feel a bit hungry have some more water

16. Think of excersizing as a social activity

17. To do just one thing at the gym is better than doing nothing the whole day

18. Don’t just ignore your cravings but instead try to choose for healthier alternatives

I know it’s hard coming home from work and trying to fix a healthy plate which is also not so time-consuming, especially when you’re a working mom! If you’re running out of ideas try a cookbook! This book will have you serve a nutricious and tasty meal in no-time!

19. If you don’t like going to the gym try to find an activity that you’d enjoy

20. Motivation is the first step to losing weight but to keep those extra pounds gone, discipline is needed!

Use these tips to improve your life quality and try to make them a standard of your way to live. Don’t forget that it’s not just about looking good.. Actually it’s about choosing a healthy way of life!