We've all heard the term and some of us have even felt the term: Shin Splints. But what exactly are they? What causes them? What are shin splints symptoms? Why do some people get shin splints when others don't? And, perhaps most importantly, how to prevent shin splints?
What are Shin Splints? What are shin splints symptoms?
According to Columbia Orthopedics, "shin splints" is the common term for the more medical diagnosis or term medial tibial stress syndrome. The most prominent symptom of medial tibial stress syndrome aka "shin splints" is pain itself. Although shin splints are known as a condition that affects runners, the Mayo Clinic explains: "Shin splints are common in runners, dancers and military recruits."
Not only is the term common, but also the condition is common! OrthoInfo explains that shin splints are a common exercise-related problem, so there's no need to panic if you experience shin splints. OrthoInfo recommends "simple measures can relieve the pain of shin splints. Rest, ice, and stretching often help. Taking care not to overdo your exercise routine will help prevent shin splints from coming back."
Shin splints is not considered a disease, but can be diagnosed by a healthcare provider and according to Johns Hopkins University Medicine, to diagnose shin splints, often an X-ray will be needed. The pain along the shinbone is what is most commonly referred to when "shin splints" is mentioned. However the consensus is that this pain can vary quite a lot from person to person- in intensity as well as where the pain is located along the shin bone. Additionally the pain can vary throughout the type and duration of activity so there are quite a few variables when it comes to shin splints and the symptoms are not always uniform.
The Mayo Clinic also notes that this shin splint pain can be associated with tenderness, soreness and mild swelling in the lower leg.
Finally, Penn Medicine brings up an interesting point, which is that the pain associated with shin splints is actually caused by "small tears and inflammation in the muscles, tendons and bone tissue around your shin." Yikes! But, don't worry, micro-tears during vigorous exercise is actually not a bad thing. However addressing any pain at the start (before it becomes a major tear or a major problem) is always a good idea so join us as we dive deeper into shin splints to understand this condition better.
What Causes Shin Splints?
Again, Columbia Orthopedics attributes shin splints to overuse and explains that the condition is actually more common in females over male athletes, stating: "overuse and occurs in athletes who participate in repetitive activities, especially running and jumping. The condition can also develop in athletes who have suddenly increased the duration or intensity of their training. It is quite common and occurs more often in females."
The Mayo Clinic also touts repetition as a factor in the cause for shin splints, explaining that "repetitive stress" on the "shinbone and the connective tissues" is a major cause, which makes sense that runners and distance runners would suffer from this issue as having a running routine is all about consistent running.
OrthoInfo gets more technical with the cause of shin splints, explaining: "In general, shin splints develop when the muscle and bone tissue (periosteum) in the leg become overworked by repetitive activity.
Shin splints often occur after sudden changes in physical activity. These can be changes in frequency, such as increasing the number of days you exercise each week. Changes in duration and intensity, such as running longer distances or on hills, can also cause shin splints."
Why do some people get shin splints and others don't?
Of course, just being a runner alone is a factor to be at risk for shin splints, and as we've mentioned before being female is another factor that increases the likelihood of experiencing shin splints. Another shin splints contributing factor noted by the Mayo Clinic is the structure of the foot itself. Feet that are shaped more flatly aka "flat feet" OR those with a higher interior arch or "high arches" are more at risk to experience shin splints, so it appears that those with a foot shape in the middle of this spectrum may fare better! Interesting!
How to prevent shin splints? How to treat shin splints?
We're not doctors or medical professionals, but we can share what some outlets like OrthoInfo recommend! They share 7 easy items that can help with relieving the pain of shin splints:
"Rest. Because shin splints are typically caused by overuse, standard treatment includes several weeks of rest from the activity that caused the pain. Lower impact types of aerobic activity can be substituted during your recovery, such as swimming, using a stationary bike, or an elliptical trainer.
Nonsteroidal anti-inflammatory medicines. Drugs like ibuprofen, aspirin, and naproxen reduce pain and swelling.
Ice. Use cold packs for 20 minutes at a time, several times a day. Do not apply ice directly to the skin.
Compression. Wearing an elastic compression bandage may prevent additional swelling.
Flexibility exercises. Stretching your lower leg muscles may make your shins feel better.
Supportive shoes. Wearing shoes with good cushioning during daily activities will help reduce stress in your shins.
Orthotics. People who have flat feet or recurrent problems with shin splints may benefit from orthotics. Shoe inserts can help align and stabilize your foot and ankle, taking stress off of your lower leg. Orthotics can be custom-made for your foot, or purchased 'off the shelf'."
John's Hopkins University Medicine recommends ceasing exercise, as a treatment for shin splints, we all know but that isn't always an option for runners because running is an important part of our lives! Therefore, other options like stretching exercises, strengthening exercises, heat or cold therapies, and choosing running shoes with special support for your foot.
How can compression help with shin splints?
We all know compression has immense benefits for athletes (and everyone)! From helping improve blood flow to decreasing swelling, compression is a great tool for those experiencing shin splints issues. Even WebMD recommends " compression bandage or sock may help if you have swelling." But we can do one better, our Compression Leg Sleeves are TARGETED to compress where you need it, the calf and shin!
Leg sleeves are a great tool for boosting circulation and dodging shin splints, as well as recovering from the pain of shin splints. But why do calf compression sleeves help with shin splints? In addition to the other elements that these many medical outlets mentioned like rest and stretching, targeting compression to the shin and calf area can help with blood flow to the area where the issue is. Pain or swelling can also be treated with compression. So many marathoners wear compression sleeves and socks while running not only because it feels good, helps to prevent the shin splints from occurring in the first place, and looks COOL, but also the support of a compression sleeve or sock can actually prevent the micro-tearing that can add to the pain. Convinced yet? You should be! Check out all of our compression favorites to help with shin splints below!
COMPRESSION LEG SLEEVES
SHIN SPLINTS COMPRESSION CALF SLEEVE
TECH+ COMPRESSION SOCKS
FEATHERWEIGHT COMPRESSION LEG SLEEVES
*None of the above article should be taken as medical advice. Always consult with a physician before undertaking any type of therapy, exercise, or health regimine.
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When considering what the best products for shin splints would be, we thought it best to take YOUR recommendations. We know the Zensah community is filled with runners who deal with shin splints on a daily basis. We love hearing that compression has helped with shin splints issues, relief from shin splints from running, and can also act as a treatment for shin splints in general.
But if you're new to Zensah (or shin splints), you may not know where to begin and how to get shin splints relief and shin splints recovery that will help you get back to and keep moving! All of our reviews are real reviews. These are customers (just like you!) explaining what product has helped them, why, and other helpful details. We decided to group the reviews by product so you can can quickly review what item might work best for you!
What Customers are saying about the Calf Compression Sleeves for Shin Splints
"BEST OF THE BEST. If you are looking for a great compression sleeve for shin splints, I highly recommend. I have purchased multiple for myself through the years and for all my family. Don't waste your money and purchase another brand, you will regret it. ZENZAH, is the only brand worth it. - Ilene Weist"
"LOVE these leg compression sleeves! So cute and comfortable without being overly restrictive. The best compression sleeves to help with shin splints. - Ashly Galownia"
"AMAZING!! I love my Zensah compression sleeves! They keep my legs safe & healthy during runs (prevent shin splints/cramps) and are great for recovery! Fun designs, true to size..and made in the USA! - Victoria Harkenrider"
"AWESOME! Zensah has the best compression sleeves around! All of the solid colors and designs are awesome! I have not had shin splints in years, and they really just keep your body feeling good. I never run without them, and these are great to wear for recovery after a long run! Love them!!"
"I am a tennis player and I suffer from shin splints after running track for some time in elementary school and middle school. Zensah’s product works it was very comfortable and I had no pain when running on court and no pain when I was doing I was able to move however way I wanted. The only negative about this product I would have to to say it’s durability after being put in a washer and dryer the material would easily rip when it’s tried to be put on the calf. Other than that the product was great and I am looking forward to buying so many more products and maybe even a sponsorship. Keep it up zensah!!! - Kayon John"
What Customers are saying about the Shin Splints Calf Compression Sleeves for Shin Splints
"AMAZING COMFORT. It is amazing I can run with shin splints it’s good in general thank you. - Marcos Laurencio"
"DID THE JOB! My daughter is a sprinter/hurdler/high jumper in high school. She previously had shin splints and she has had no further issues since receiving this product. She says they help her with her performance. - Amy Autrey"
"NO MORE SHIN SPLINTS. I got these after dealing with shin splints to prevent them from coming back. So far they’ve worked perfectly; no shin pain at all. - Angela Knoblock"
"DESERVES 10 STARS. Cannot rate this highly enough. I have used the same pair of lime green sleeves for 7 years and they still work as perfectly as the first time. While I am not a runner, I get shin splints often enough to use these nearly once a week. They relieve aches immediately after putting them on. Recently, they have gotten even more use while recovering from a knee injury to help clear drainage. They compress the same while wearing them 3-5 times between washes, show no wear and tear (7 years!!), show the same vibrant color after all this time, and work whether wearing them for an hour or overnight. I could wear them 3 days straight and not have them become uncomfortable. I have recommended these to friends, family, strangers on social media, and my physical therapist. Truly excellent design that works every time at an amazing price point. - Natalie Tremblay"
What Customers are saying about the Featherweight Calf Compression Sleeves for Shin Splints
"AMAZING. They protected my shins so well! I have really bad shin splints and they have helped so much keeping them compressed. I highly recommend these! - Lindsay Colflesh"
"ALWAYS RELIABLE. I purchased another brand only to return them and return to the ever reliable brand Zenzah. I have always used your brand and will NEVER switch again. They are they only ones that truly alleviate shin splints."
What Customers are saying about Zensah Compression Socks for Shin Splints
"These are a necessity for RECOVERY. I have five pairs of these. I run ultramarathons and these are the best and the most necessary. for recovery from the abuse I do to my legs. Relieve pain from shin splints and ankle pain. - Barb Mackey"
"I've been wearing Zensah compression sleeves to prevent shin splints for about 9 years. I never wear socks when I run, however my new pair of Nike's gave me some minor irritation. I was a little worried about how these would fit, especially in a shoe. But holy cow- these compression socks are so amazing! Have you ever felt like you were on a cloud? Because that's exactly how these feel. They fit a bit tighter on me than the compression sleeves. Great to wear for sprints, mid/long distance, and box jumps! I am a type 1 diabetic, and they help out tremendously with keeping the blood flowing, too."
"I've been wearing Zensah compression sleeves to prevent shin splints for about 9 years. Great to wear for sprints, mid/long distance, and box jumps! I am a type 1 diabetic, and the compression sleeves help out tremendously with keeping the blood flowing. Thanks to that, I always wear when traveling. I also love wearing these for my competitive volleyball league! The space nebula design is literally out of this world!"
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What causes shin splints? How do you treat shin splints? Will Zensah compression leg sleeves or compression socks help with my shins splints? At Zensah, we receive numerous calls and emails from customers asking those very questions. Below we hope to shed some light on the issue of shin splints. Of course, we always recommend working with your doctor or licensed medical professional to address any pain or system, as there may be underlying causes.
What are shin splints?
Shin splints are a common injury found in runners and all athletes. Shin splints are described as a lower leg pain between the ankle and knee and there are several different reasons as to what causes them. The pain is located from the outer to mid region of the leg near the shinbone, feeling dull at first, subsiding, and reappearing near the end of the workout. Shin splints are typically the most painful after a workout or in the days following.
The most common cause on shin splints is a change in intensity or increase in distance of a workout schedule. Muscles are forced to work harder, which can lead to inflammation of the lower leg muscles and even those that are used in lifting the foot. Weak ankle muscles or existing problems in the Achilles tendons are also related to the development of shin splints.
A change in terrain or surface can also influence whether or not runners experience shin splints. If accustomed to gravel or asphalt, switching to hard concrete can increase impact levels and cause these injuries. If planning to change or alternate surfaces, runners should also adjust the duration and frequency of their runs. Level and soft terrain is ultimately the best choice for athletes prone to shin splints, reducing impact to the legs and feet.
It is not uncommon to hear that overtraining can also cause shin splints. Without proper rest in between workouts, runners and other athletes are more prone to the development of shin splints or other problems. Allowing one day of rest or integrating low impact activities into a workout routine gives the body time to repair and restore and muscles can reenergize themselves. Remember that adding frequency and duration and increasing intensity levels should be done slowly to prevent overtraining.
How to Treat Shin Splints
Shin splints can be treated with a great deal of rest. Though for most athletes, this is either not possible or not good news. Rest does not always entail staying off of your feet altogether, but rather practicing a “relative rest” approach. This could mean changing a workout schedule to include cross training or lower impact activities, such as cycling, swimming, or using the elliptical. Athletes do not have to sacrifice their practice or training routines, but rather they must be mindful in remembering to give their bodies a break every now and then.
How to Prevent Shin Splints
While we’ve already discussed how to treat shin splints, how do we prevent them before they become a serious problem?
Stretching and practicing correct biomechanics are two basic ways to prevent the development of shin splints. Calf strengthening and calf stretches are especially important to athletes who are prone to shin splints. Tight calves pull on the tibia, which then causes pain in the shin. Remember, if you want to prevent having tight calves – stretch, stretch, stretch!
Alternating shoes and paying special attention to worn out shoes is the best way to avoid critical impact levels. Shoes are constructed to absorb some of the impact from running and other exercises, so worn out shoes transfer this impact to the athlete’s feet and legs. The rule of thumb is that running shoes should be replaced every 300 to 500 miles.
Leg Sleeves for Shin Splints
A lot of athletes these days wear bandages or calf leg sleeves to reduce or prevent shin discomfort. Zensah Compression Leg Sleeves are designed to provide additional calf and shin support, and ultimately shin splint relief. Zensah leg sleeves feature advanced micro-ribbing to stabilize the shin muscles and effectively reduce muscle oscillations during high-impact activity. Reduced muscles vibrations make muscles more efficient so runners and other athletes can workout harder and longer to achieve their fitness goals. The sleeves are a great alternative to traditional tapping methods.
What tricks have you learned to treat or help prevent shin splints? Share below!
]]>Shin Splint Prevention and Treatment
Tired of painful shin splints holding you back? Zensah’s Calf / Shin Splint Compression Sleeves provide relief from shin splints as well as other tendon ailments and are perfect to help treat shin splints. By increasing circulation in the legs, these Calf / Shin Splint Compression Sleeves keep your muscles warm and loose, preventing cramping and other pains often faced by runners. They allow runners to go harder and longer without worrying about developing injuries from overuse. They help runners to prevent shin splints and treat existing shin splints.
Known as tibial stress syndrome, shin splints cause dull aches and pains in the front side of the lower leg. Swollen and irritated muscles, stress fractures, or over pronation may also be the underlying problems causing your shin splints. They can also be caused by overworking the legs. Shin splints are very common, and are the cause of about 13% of all running injuries. While shin splints are capable of healing on their own, it often takes an extended period of time, and can disrupt runner’s race training. Zensah’s Calf / Shin Splint Compression Sleeves help speed up the recovery process to get runners back on track as soon as possible.
For faster recovery of shin splints from running, apply ice for 20-30 minutes every few hours. This should continue for two to three days or until the pain is alleviated. Anti-inflammatory pain killers also help reduce pains and swelling, but are only a temporary solution, and can often have additional side effects. Arch supports on shoes can help prevent and reduce shin splints for those who over pronate, or runners can get complete arch support from Zensah’s Compression Socks for running. Some range of motion exercises can also help. Wearing Zensah’s Calf / Shin Splint Compression Sleeves while recovering from shin splints will help speed up the process and provide definite relief to those aches and pains.
Shin splints can be prevented by being consistent with the surface you run on, or by wearing supportive clothing such as Zensah’s Calf Sleeves, that will keep the muscles warm and supported through hard training. Available in over 20 colors, and sold both individually and in pairs, try Zensah’s Compression Calf Sleeves today and your legs will thank you later!
]]>How many times have you gone out for a run to realize your calves all of a sudden transformed into two blocks of bricks? This has to be one of the worst feelings; you’re all laced up and ready to start logging in miles to then realize your nice jog actually just turned into a sandbag drag for a couple miles. This didn’t happen because you did something wrong. On the contrary, this is a clear sign of what you didn’t let your body do, recover. This step in training gets overlooked so easily, yet it’s key to your performance! The time you give your body to recover from strenuous activity is almost as important as your longest run during marathon training. Hard to believe, I know.
When your body is placed under high levels of stress, workout or run, your muscles create micro-tears in the tissue to suffice with the level of intensity it’s being put under. The muscles of your legs, along with your cardiovascular system, need a break to reconfigure itself back to normal metabolic state. Once your system is back in harmony, you will be able to have a nice and enjoyable run again. The secret trick to recovery days is their ability to allow you to come back stronger so you can push yourself a bit further each time. The recovery process is the main stage where your muscles strengthen because it’s where the body has the time and resources to rebuild itself.
So what exactly do you need to do for recovery purposes? Although sitting on the couch and having a Netflix binge does sound like the ideal resting plan, vegetating does not grant a proper recovery. An integral element of recovery days allowing your body to replenish and refuel to be able to endure continuous strenuous activities. After runs or intense workouts there is skeletal muscle damage, decreased substrates, and accumulation of metabolic by-products such as lactic acid. An ideal recovery requires an increase in circulation, rebuilding of the muscle fibers, and protein synthesis. The recovery process should be optimized for you to be able to return as soon as possible. In order to do so, focus on working on these four tips to expedite your progress:
Sounds a bit counter intuitive, doesn’t it? Recovery is almost always associated with rest, meaning not doing any form of workouts or exercise. But, not in this case. Research has shown, over and over, that incorporating active recovery sessions in your fitness routine will most likely produce an increase in performance. These claims come from extensive focus on the physiological effects low intensity muscle contractions have on your heart, muscle fibers, blood concentration levels, and hormone regulations. That’s the science behind these beliefs, but similar testing has been done solely focused on athletes’ performance when they engaged in active recovery versus passive recovery. Indications proved that active recovery, in fact, allowed the athletes to perform with more power than if rested otherwise.
Now that we know it works, let’s break down exactly what we are dealing with. An active recovery routine will mimic the usual exercises you do on a regular basis but at a level with less intensity, less volume, and less resistance. A marathon runner, for example, can include a day of active recovery into their training; alternating between a slow, low intensity jog for a few miles or a walk can also suffice. It’s important to listen to what your body needs on these active recovery days. These active sessions will help increase your stamina and grant the highest quality of recovery possible.
It’s very important to make sure your intensity is low low low! The purpose of active recovery sessions is to allow your body to rest while your muscles produce light contractions. You do not want to have a recovery day where you actually make those muscles pump. Small, weak contractions in the muscles will promote what exercise physiologists like to call a “metabolic washout.” In short, it helps dilate blood vessels, arteries, and veins which help flush metabolic by-products to and from the overworked muscles. Blood lactate levels, hormone regulation, and immune system suppression are all common benefits of this form of recovery.
To prevent further imbalances in your system after a long workout, proper nutrition can help shorten the time it takes your body to fully recover. The goal is to replenish your muscles with lost fluids, carbohydrates, and protein to help your body recover quicker for your next training.
Your first priority is fluids. Hydration does not start during the run. It’s important that you begin hydrating for long runs days before. Anywhere between 60 and 80 ounces of water a day will be enough to get you ready for the run. Be sure to have an additional 6 to 8 ounces right before you start. Depending on the length of your long run, you may need to hydrate during the run. Coaches advise small sips frequently (every 15 to 20 minutes) to help your body absorb better without having that heavy, sloshing water bouncing in your stomach. Post-run hydration is key for your recovery time! After your run, it’s important to replenish the electrolytes you flushed out in your sweat. To achieve optimal rehydration, you should interchange between a sports-drink and water. You should consume about 20 to 24 ounces of this mix for every pound lost. It is really important to replenish with electrolytes and not just water. Too much water and low levels of sodium can lead to a condition called hyponatremia. This causes your body to hold onto too much water which can cause nausea, headache, confusion, and imagine, more fatigue!
After you’ve rehydrated, fueling up with super foods is the next step. First off, I want to start by saying that a long run is not a free pass to eating your own box of pizza. I’m sure you feel you deserve it, but the content of all our favorite comfort foods can actually slow down the recovery process even more! Proper nutrition can help the body by providing carbohydrates and protein it no longer has in storage. The goal is to replace what was lost to minimize metabolic fatigue, muscle damage, and inflammation. Consuming a carb-filled snack with some protein within 30 to 45 minutes of running help muscles absorb needed nutrients and prevent the post-run starvation later. Foods like bananas, chocolate milk, protein shake, and greek yogurt are all recommended by sports nutritionists to eat right after. Try to have a proper meal with a ratio of 3 to 1, carbs to protein, within four hours of run to help restore the body’s glycogen storage. A combination of lean protein (salmon, lean beef, eggs) and complex carbohydrates (sweet potato, whole wheat pasta, quinoa) will be most beneficial.
I’m sure you’ve seen those high-knee leg sleeves runners wear at either races or Saturday morning long runs; they’re pretty much everywhere. Trial after trial, they have been shown to enhance performance by allowing your muscles to push harder and recover faster. To understand how this could remotely occur by just wearing something, let’s trace this back with some science.
The purpose of compression is to amplify the amount of oxygen-rich blood being delivered to the area being compressed. The contracting muscles used during runs consume large amounts of oxygen in order to replenish the ATP (energy) being used up. The heart begins to pump harder allowing for a rush of oxygenated blood to muscles. This cycle continues in order to keep up with the miles being logged in. The more availability of oxygen, the harder the muscles will be allowed to work. When the circulatory system cannot keep up to speed with the high demand, lactic acid is produced instead. This indicates your muscles are in an oxygen-deficient state. Here, we feel the burn and mere fatigue when we cannot seem to find the strength to push harder. To prevent this agonizing state, lactic acid build up must be either halted or at least decreased. That is where compression garments come to rescue us! The microfibers of compression sleeves hug the muscle tightly allowing for the velocity of blood flow to increase. By allowing a flow of more oxygenated blood to the area, the muscle takes it in and is able to work harder.
Lucky for you, Zensah specializes in advanced compression garments for runners. The best selling products for runners are:
These socks feature an innovative design that provides an ultra-lightweight fit for superior performance. Engineered for high-level performance and warm climates. Packed with mesh calf area, moisture-wicking fabric, and chevron support.
⭐⭐⭐⭐⭐ “Absolutely great, comfortable, fit is excellent, colors are the best, prevents calf cramps that I have a tendency to get, offers good recovery after long runs, overall would definitely recommend.” - Joseph
Offers ankle to hip graduated compression to maximize circulation recovery. Provides superior muscle stabilization, moisture-wicking, and anti-odor fabric. Seamless construction and 3D ribbing supports key areas in the knee & thigh.
⭐⭐⭐⭐⭐ “Really feels the compression that these tights do along all legs, highly recommended especially for recovery, it is very worthwhile for those who do enough exercise.” - Jose
The leg sleeves were originally designed to help mimic taping methods used by athletic trainers to alleviate shin splints. They now provide athletes with calf support and decreased leg fatigue besides the original shin splint alleviator. The benefits of using compression range from: enhanced blood circulation, quicker recovery time, & reduce muscle fatigue among the many other benefits.
⭐⭐⭐⭐⭐ “Absolutely love the Zensah Compression Sleeves.... I wear them to run, as well as cycle. Great fit, my performance both running and cycling has improved, and I feel the sleeves have enhanced my recovery time. Plus, the great variety of patterns and colors are really fun!” - Amy
These socks feature a fine Merino Wool & Polypropylene blend to provide superior wicking properties. There is extra padding added to the ball and heel of foot to reduce impact. Compression is provided at the arch and plantar fascia. Merino Wool is used for temperature regulation.
⭐⭐⭐⭐⭐ “Very impressed with the socks. They were comfortable and are holding up nicely. They didn't slip at all in the shoe.” - Patrick
Sleep in more for a better race time? Sounds like a win-win if you ask me. This aspect of training gets overlooked and pushed-off so easily. The average person needs around 8 hours of sleep each night to function properly. Depending on your age, physical activity levels, and overall health the exact hours of sleep vary. Failure to catch all your Zzz’s can put you at risk for many sleep deprived diseases such as: obesity & heart disease, diabetes, poor bone & muscle growth, depression, just to name a few. So if sleep affects your health this much, imagine what a lack of sleep does to your performance!
One study done by the US Army Research and Development Center stated that “sleep loss can depress the body’s thermoregulatory system by reducing our ability to sweat during exercise,” meaning that the heat feels hotter and the cold seems colder! Another study conducted by Stanford on NCAA Men’s Basketball players demonstrated improvements in timed sprint, shooting accuracy, reaction time, and mood when placed on a 10-hour daily sleep schedule. Therefore, sleep not only helps combat some health issues, but can also shave seconds off that PR of yours! These studies are just two examples of the countless amount of research backing up this claim.
Missing some sleep won’t cause any major physiological harm, but falling into sleep debt can affect you way more than you think. Just be sure to catch a minimum of 8 hours of sleep per night; if you weren’t able to sleep that long during the night take naps to help catch up. Here's a link that helps explain all about sleeping pills, napping, health risks of sleep deprivation, and much more. Check it out it can change your race!
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Do you suffer from shin splints? What causes them and how do you treat shin splints? Can Zensah compression leg sleeves or compression socks help with my shins splints?
At Zensah, we understand that shin splints can be a major issue and have created many products that can help alleviate shin splint pain. Below we hope to shed some light on the issue of shin splints. Of course, we always recommend working with your doctor or licensed medical professional to address any pain or system, as there may be underlying causes.
Shin splints are a common injury found in runners and all athletes. Shin splints are described as a lower leg pain between the ankle and knee, and there are several different reasons as to what causes them. The pain is located from the outer to mid region of the leg near the shinbone, feeling dull at first, subsiding, and reappearing near the end of the workout. Shin splints are typically the most painful after a workout or in the days following.
The most common cause on shin splints is a change in intensity or increase in distance of a workout schedule. Muscles are forced to work harder, which can lead to inflammation of the lower leg muscles and even those that are used in lifting the foot. Weak ankle muscles or existing problems in the Achilles tendons are also related to the development of shin splints.
A change in terrain or surface can also influence whether or not runners experience shin splints. If accustomed to gravel or asphalt, switching to hard concrete can increase impact levels and cause these injuries. If planning to change or alternate surfaces, runners should adjust the duration and frequency of their runs. Level and soft terrain is ultimately the best choice for athletes prone to shin splints, reducing impact to the legs and feet.
It is not uncommon to hear that overtraining can also cause shin splints. Without proper rest in between workouts, runners and other athletes are more prone to the development of shin splints or other problems. Allowing one day of rest or integrating low impact activities into a workout routine gives the body time to repair and restore while muscles reenergize themselves. Remember that increasing frequency, duration, and intensity levels should be done slowly to prevent overtraining.
Shin splints can be treated with a great deal of rest. Though for most athletes, this is either not possible or not good news. Rest does not always entail staying off of your feet altogether, but rather practicing a “relative rest” approach. This could mean changing a workout schedule to include cross training or lower impact activities, such as cycling, swimming, or using the elliptical. Athletes do not have to sacrifice their practice or training routines, but rather they must be mindful in remembering to give their bodies a break every now and then.
Prevention is key to avoid shin splints becoming a serious problem. Stretching and practicing correct biomechanics are two basic ways to prevent the development of shin splints. Calf strengthening and calf stretches are especially important to athletes who are prone to shin splints. Tight calves pull on the tibia, which then causes pain in the shin. Remember, if you want to prevent having tight calves – stretch, stretch, stretch!
Alternating shoes and paying special attention to worn out shoes is the best way to avoid critical impact levels. Shoes are constructed to absorb some of the impact from running and other exercises, so worn out shoes transfer this impact to the athlete’s feet and legs. The rule of thumb is that running shoes should be replaced every 300 to 500 miles.
Many athletes wear bandages, calf leg sleeves, or compression socks to reduce or prevent shin discomfort. Zensah Compression Leg Sleeves and Compression Socks are designed to provide additional calf and shin support, and ultimately shin splint relief. These products feature advanced micro-ribbing to stabilize the shin muscles and effectively reduce muscle oscillations during high-impact activity. Reduced muscles vibrations make muscles more efficient so runners and other athletes can workout harder and longer to achieve their fitness goals. Compression socks and sleeves are great alternatives to traditional tapping methods.
Are there any other tricks you have learned to treat or help prevent shin splints? Share below!
]]>The Resurgence
The slouch sock is a perfect combination of nostalgia and modernity. Its resurgence in today's fashion scene is a testament to its long lasting appeal. Originating in the 1980s, this distinctive slouchy sock style has not only survived the test of time but thrived. Unlike other fashion trends that may fall into obscurity, slouch socks have managed to maintain their allure, adapting seamlessly to contemporary styles.Versatility Unleashed
What sets slouch socks apart is their remarkable versatility. These socks defy categorization, allowing wearers to experiment with many combinations. Whether you're inclined to pair white slouch socks with black leggings for a chic contrast or prefer to wear evergreen slouch socks with brown slides for a more laid-back look, the possibilities are endless. Their adaptability extends beyond aesthetics; slouch socks have also found favor as exercise socks, due to their comfort and breathability. Effortlessly added as stylish loungewear, making them a must-have addition to any wardrobe.
The 80s Icon
The slouch sock emerged as an iconic fashion symbol in the United States during the 1980s. Its popularity soared, defining an era of casual yet distinctive style. However, like many trends, its popularity began to die off in the mid to late 80s.Resurgence in the 90s
But the slouch sock's story didn't end there. It made a triumphant return in the 1990s, captivating a new generation of fashion-conscious individuals. Its revival proved that some classics are simply too stylish to remain in the past.
Global Influence
Interestingly, the appeal of slouch socks extended beyond U.S. borders. In Japan, these socks found their own devoted following, especially among schoolgirls who incorporated them into their uniforms. This cultural exchange influenced Americans who had a penchant for anime and manga from Japan, further solidifying the sock's status as a global fashion icon.
A Multitude of Options, But Not All are Equal
Today, numerous brands have recognized the demand for comfortable and stylish slouch socks. However, it's crucial to note that not all slouch sock brands are created equal. To truly enjoy the comfort, scrunchiness, and breathability that slouch socks offer, finding the right brand and style for your preferences is paramount. For example, our current slouch socks are not made with heavy cotton, but rather with breathable performance fibers which are better for all day wear.
Exploring Our Slouch Sock Selection
One excellent starting point for those new to slouch socks is our best-selling white slouch sock. Its neutral color makes it easy to match with a wide range of outfits, allowing you to discover if slouch socks are your perfect fashion companion. If you want to continue exploring, there are many other colorways that can be tried out such as vanilla, honey amber, chestnut, and evergreen.
In the ever-evolving realm of fashion, the slouch sock stands as a symbol of timeless style and comfort. Its resurgence in recent years proves that some classics are simply too good to be forgotten. So whether you're dressing up for a special occasion, working out, or just lounging around at home, the slouch sock is here to stay, offering an unparalleled combination of nostalgia and modernity in today's fashion world. Embrace the resurgence and indulge in the unmatched comfort and style of slouch socks. So, if you've been wondering whether slouch socks are still in style in 2023, the answer is a resounding yes!
Nicolas McHugh
]]>If you've ever found yourself wondering why there's such a significant surge in popularity for what seems like an unusual tennis-like sport, you are in the right spot! Often referred to as "Padel Tennis", Padel is emerging as the next big thing in racket sports, offering a refreshing outdoor escape from the stresses of life in a post-pandemic world.
Padel is currently one of the world's fastest-growing sports. Originating in Mexico, this racket sport combines elements from tennis, squash, racquetball, and pickleball, creating a unique and captivating experience. Typically, Padel is played on an enclosed court, similar to squash, and it's played in doubles, requiring a partner.
Now you might be wondering, what are the rules of Padel? Fear not, as Padel follows the same rules as tennis, complete with an identical scoring system. However, the distinctive feature lies in the walls that enclose the court, reminiscent of squash. Unlike tennis, in Padel, the server is required to strike the ball after it bounces below the waist, as opposed to above the head.
There is no doubt that Padel is currently one of the fastest-growing sports in the world among amateurs, and its emergence in the United States is gaining momentum. Padel is also making significant strides at the professional level, with a substantial influx of investment pouring into the sport. Notably, the recent awarding of nine medals “at the European Games in Poland represented the first time the sport was contested at an event organized under the Olympics umbrella.” as reported by ABC News.
So, why is Padel so popular now? The answer is simple. Padel is easy to learn, and it welcomes individuals of all ages and skill levels, making it an inclusive and accessible sport. Moreover, it provides an excellent opportunity for socializing outdoors while enjoying the weather. Unlike tennis, Padel's unique court layout brings players closer to their opponents and partners during the match, resulting in more conversation and social interaction.
The high demand and rapid growth of Padel have led to some unfortunate accessibility issues, such as court reservations in Manhattan costing up to $200/hr. This premium pricing can be attributed to the limited number of Padel courts available in the United States. So while you may be wondering, where is Padel near me? The answer is that as Padel continues to gain traction, we can expect the construction of more facilities across the country, addressing this scarcity. It's inevitable that the sport will continue to expand internationally, gaining further recognition as a professional sport associated with the Olympics.
The Padel court is truly a unique blend, seamlessly merging elements from tennis and squash. Typically, a Padel court comprises four walls enclosed by glass, similarly to squash. The court is often equipped with towering lights, which not only enhance visibility but also contribute to an arena-like ambiance, allowing the sport to be enjoyed at any time of day.
One distinctive feature that sets Padel apart from tennis is the ability of players to use the glass walls or mesh siding of the court as part of the game. This dynamic element adds an exciting dimension to Padel, enabling players to strategically incorporate ricochets off the walls into their gameplay.
When comparing a Padel vs Pickleball court, the primary difference lies in the presence of surrounding walls, a key requirement unique to Padel. These walls play a pivotal role in shaping the Padel experience and distinguishing it from other similar sports.
CREDITS: Integralspor https://integralspor.com/sports-facilities/padel-courts/Padel-Tennis-Court-Panoramic-III
To begin playing Padel, you'll need some fundamental equipment. First and foremost, you'll need a Padel racket. What makes this racket interesting is that it doesn't have strings, a notable difference from its tennis counterparts. Secondly, you'll need padel balls. Despite looking the same, padel balls are slightly smaller than tennis balls. Once you have these essential items, you're all set to hit the court and start enjoying the sport!
Additionally, many players choose to enhance their Padel experience by investing in high-quality Padel socks, which provide added comfort during matches. Some players also opt for arm sleeves designed for arm support for racquet sports to provide support and protection to their arms while playing. These accessories can further enhance your enjoyment and performance on the Padel court.
In summary, Padel's ease of learning, its focus on social interaction through doubles play, and its inclusive nature regardless of age have turned the sport into one of the fastest-growing globally. So, if you've been wondering why Padel is gaining such popularity, consider inviting some friends to a local court and experiencing it firsthand!
RESEARCH AND WRITING CREDIT
Nicolas McHugh
IMAGERY CREDIT: Pexels.com
]]>Ready for the 411 on Zensah Day! HERE WE GO! Our Annual Zensah Days Sale 2023 is Coming Soon! Sign up for the waitlist to be THE FIRST to know when the sale drops!
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Didn't get a chance to sign up? Refresh this page and join the waitlist on the signup form!
]]>Without a good strategy, it can get difficult for athletes to reach their full potential. This is why we’ve put together this guide on how to succeed in sports. Here you will learn about goal-setting strategies for success and developing resilience despite adversity. If you want to maximize your sporting career then read on.
Proper nutrition is very important for athletes. Eating the right foods helps them stay strong and healthy so they can perform better. It also helps them recover faster when they get injured or sick. Research shows that eating a balanced diet with lots of fruits and vegetables can help athletes have more energy, build stronger muscles, and reduce their risk of getting hurt.
Unfortunately, athletes often face numerous challenges when it comes to getting proper nutrition. Time constraints and busy schedules can make it difficult for athletes to find time for healthy meal prep. Additionally, access to fresh produce or expensive dietary supplements can be a barrier as well. A lack of education regarding nutrition and its importance can also cause athletes to develop unhealthy eating habits that may put them at risk of injury or illness.
Finding the right training regimen and diet plan for your sport can make all the difference when it comes to performance. It’s important to have a clear understanding of what your body needs so that you can tailor your routine accordingly. Each sport requires its own unique set of physical and mental demands, and as such should be approached differently.
For example, for running events such as marathons and triathlons, an appropriate training regimen should focus on developing strength, endurance, and flexibility. This will help you keep up with the physical demands of the event while avoiding injuries. Additionally, a proper diet plan should be implemented alongside your training program to ensure that you have enough energy to perform at your best.
Having mentors and coaches who can provide guidance and support is crucial for any athlete’s success. Having someone to turn to for advice can make all the difference when it comes to dealing with failure, setbacks, or just feeling overwhelmed from training. A mentor or coach should be able to provide athletes with the tools and knowledge they need to succeed, as well as offer moral support and motivation.
Mentors and coaches can also help athletes develop their mental toughness. This refers to having a strong mindset and the ability to remain focused on your goals despite challenges or setbacks. Mental toughness is paramount for any athlete, as it can help them stay motivated and push themselves harder toward their goals.
It’s a fact that periods can affect athletic performance in many ways. For example, athletes may experience cramps or heavy bleeding which can make it difficult for them to train or compete. Additionally, hormone levels during the menstrual cycle can affect athletes’ moods and motivation, which can also impact their performance.
The best way to combat these issues is to develop a period plan that works for you. This should include strategies for dealing with discomfort or fatigue, as well as ways to stay motivated and focused on your goals. Additionally, it’s important to stay hydrated and get enough rest when your period is due. If you need extra help, there are many products on the market that can provide relief from menstrual pain and side effects.
Athletes can experience an array of aches and pains from overtraining or injury, and these issues can prevent them from performing their best. Fortunately, there are several tools available that can help athletes manage their chronic pain and discomfort.
Compression socks are a great example of this. They help provide support to the muscles and can reduce swelling, fatigue, and cramping. Additionally, foam rolling or using massage guns can help alleviate tightness and tension in the muscles. Lastly, for more severe chronic pain issues, athletes may need to look into alternative methods of treatment such as acupuncture or chiropractic care.
Pain management is one of the biggest challenges athletes face. While traditional pain relief methods such as ibuprofen and acetaminophen can be effective, they may not always be enough for athletes who are dealing with extreme discomfort or chronic pain.
Cannabis has become increasingly popular among athletes as a natural, safe way to manage pain and discomfort. Although it is typically used recreationally, there is growing evidence that cannabis can help athletes reduce inflammation and alleviate chronic pain.
Athletes can explore several cannabis products, including edibles, tinctures, and topicals. Each form has its own benefits and can provide athletes with the relief they need without the risk of addiction associated with opioids.
Note: Cannabis is still a restricted substance in many countries. Athletes should check their local laws before using cannabis as a pain relief tool.
The life of an athlete is filled with physical and mental demands. It requires dedication, determination, and above all else, resilience. With the right attitude, strategies, and support from mentors, athletes can reach their full potential. Ultimately, it's up to the athlete to find what works best for them in order to achieve success in sports. Good luck!
Katie Pierce
If you’re a remote worker, you know the importance of staying comfortable while you work. But it can be challenging to do so when you have to be in the same spot for hours at a time. Would you believe us, though, when we tell you that the solution is simple? Socks! Read on to learn why these are a great way to stay relaxed and focused when working from home.
Soft and cozy socks provide extra comfort and relaxation for your feet and legs while you work. Not only that, but some pairs come with the added bonus of compression technology, which helps ease tension in the muscles and reduce swelling and soreness in the long run.
Compression socks evenly hug your feet and calves, providing a gentle yet secure massage-like effect that helps improve circulation throughout the legs. Plus, it’s even been said to reduce fatigue and help combat varicose veins! In a Riverside article, vascular specialist Sathish Mohan, M.D. explained that “By applying pressure to the legs, they [compression socks] reduce the extra fluid in the legs, reduce inflammation, and ultimately improve blood flow through the veins to the heart.”
Relaxing socks are an excellent choice for any remote worker, from those who are constantly on the go to those who prefer staying stationary. They can help keep you comfortable as you’re typing away on your laptop or stuck in a video call all day. And because there’s no need to fiddle with laces or straps, they’re easy to slip on and off—great for quick breaks throughout the day.
And just a little bit of a plus factor: they come in various styles, so you can find something that matches your style (and even your home office décor). From bright and bold patterns to neutral colors and simple designs, there’s something for everyone.
A comfortable pair of socks on your feet can help keep them warm throughout the day and reduce any discomfort that might otherwise arise from staying in one spot for long periods. Additionally, having something soft and cozy against your skin can help relax your body and mind, improving focus and productivity.
Compression socks have been said to help improve circulation, which can be a godsend for remote workers who don’t get much time away from their desks.
Working at home often means sitting with our feet tucked under us or resting on the floor, which can lead to poor circulation or soreness over time. Wearing relaxing socks helps provide extra cushioning around the ankles so that they don’t bear all the weight while providing support throughout the day. This also helps reduce any pain or aches associated with sitting in awkward positions for hours at a time.
The feeling of compression against the skin can be incredibly relaxing, and it’s been said to reduce stress and anxiety levels. This is especially helpful for those who suffer from chronic pain or fatigue due to long hours of sitting.
And did you know? High stress levels can exacerbate menstrual symptoms in women, ranging from simple discomfort to spotting, fatigue, and mood swings. That’s why comfort-enhancing socks can be particularly beneficial for women working from home – they provide not just physical but emotional relief as well!
Wearing relaxing socks is like giving yourself a gentle massage while you work. They stimulate your muscles and promote better blood flow, giving you an extra energy boost throughout the day.
Increased energy, plus improved posture and circulation, equals a more productive worker! Compression socks help reduce the strain on your feet and legs, allowing you to stay focused and finish tasks faster. With these factors combined, you can be sure to see an improvement in your work performance.
If you'd ask us, there's no other answer than a resounding yes! But of course, it still depends on your preferences and lifestyle.
We're all mindful about spending our hard-earned cash, and there's no fault in that. After all, socks or other comfort items aren't strictly considered a necessity by many. But think of it this way: investing in relaxing socks can make a huge difference in your day-to-day productivity and overall well-being. In our books, that's worth every penny.
(And hey, it's not like they cost an arm and a leg anyway! Plus, investing in comfort and well-being can be just as important as spending money on any other type of necessity.)
Changing the way we work can be both exciting and intimidating. Why not slip on a pair of relaxing socks to ensure you are comfortable during those long hours of working remotely? They keep your feet warm and toasty and come with a host of benefits that can help you stay focused and productive throughout the day.
What are your thoughts on this one? Share them with us in the comments section!
Katie Pierce
]]>Besides watching some of his pickleball practice before Boca Masters, we had the pleasure to meet him, and we thought you should too. A dedicated husband, farmer, animal lover, wine sales representative, who's passionate about environmentalism, vegetarianism, and being a Zensah Ambassador! There is no doubt limitless looks like Scott.
Read on to learn more about Scott and his journey to the top of the pickleball world!
ZS: What is one thing you want people to know about you?
ZS: How did you get into pickleball? Tell us about your journey from tennis to becoming a pickleball player.
SA: I started playing tennis when I was very young (5 years old). I picked up tennis very quickly, had quickly become a highly ranked junior, and also burned out in tennis at a fairly early age (mid teens). Later on in life and when I was again actively playing tennis, I used racquets and strings from what was originally solely a tennis company. At some point several years ago, I received communication from that company that they were no longer going to produce advanced player tennis racquets and instead were going to make a transition to focus on pickleball. That was the first I heard about pickleball, and I had to check it out for myself.
ZS: Why do you think Pickleball is so popular?
SA: Pickleball is so versatile and can meet the needs of anyone. Some play for social interaction, some prefer to play with those their own age, some like a lot of physical exertion, some do not like as much physical exertion, some like singles, some like doubles, and all like the ability to play while paying minimal costs to do so. PIckleball checks all the categories to satisfy everyone.
ZS: Tell us about your current ranking?
SA: I started playing in Senior Pro a bit less than 2 years ago, and I decided to focus on singles to start for a variety of reasons (a big reason is time constraints of playing in additional brackets, as I juggle a fair amount in life).
ZS: What are you looking forward to this year for your pickleball career (tournaments, games, travel)?
SA: Getting closer to reaching my full potential, reconnecting with other Senior Pro friends and friends in general at tournaments, playing more matches, and pushing myself to get more physically fit than I have ever been.
ZS: What is your favorite place you’ve ever played pickleball?
SA: Utah…the mountains in the background are breathtaking.
ZS: What other hobbies do you love (in addition to pickleball of course):
SA: Doing garden work with my wife, spending time with our animals, doing farm work (I live on a small 3.5 acre farm), tasting wines and taking walks.
ZS: What motivates you? (Do you have a personal mantra?)
SA: Belief in myself, encouragement from other Senior Pros, my wife’s ability to multi-task, choosing to never compromise my integrity in any aspect of life and always exhibiting good sportsmanship.
ZS: What are your Zensah must-have products? Why?
SA: Recycled Shakeout Socks (perfect compression and support for the court), Arm Sleeves (sun protection, perfect light compression and arms are kept cooler in hot temperatures) and Base Layer Compression Shorts (seamless, second skin feel and keeps my leg muscles stabilized).
Image: Scott is wearing the White Arm Sleeves and Ultra Compression Men's Recovery Bike Shorts
In cold weather, Ultra Compression Men’s Recovery Leggings (warmth and muscle stabilization) and Bold Compression Long Sleeve Shirt (warmth and muscle support) are also must haves for me.
ZS: Where can people find you? (social media & upcoming games/tournaments)
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Here are some of the best reasons to give golf a chance as a working mom.
First and foremost, golfing is a skill-based sport that for the sport itself, doesn’t require long and intense sessions. Light cardio from walking around the course, and short bursts of intense swinging give moms a light but satisfying workout.
It’s hard to stay active when working, so golf is a great way to motivate yourself to work off those calories. When combined with a regular workout routine, golf is a fun pastime that lets you stretch those muscles for something productive.
Business meetings over golf aren’t just a movie thing. Golf is an inherently social sport thanks to its leisurely pace. While it can be competitive, golfers aren’t usually hitting the ball at the same time. This means there is plenty of time to talk shop after each play. It’s also a lot more fun than a stuffy conference room
Golf meetings are a great way to put business partners and clients in a good state of mind. The competition keeps them interested, the walking keeps them energized, and the walks mean every conversation is concise and meaningful. A good work-life balance doesn’t have to mean one or the other is more fun.
Having something in common with a co-worker or boss makes for a great lunchtime conversation. Golf is a great sport to have in your conversational pocket. Most anybody can learn to play golf. It can have as many players as people like. The skillset is simple but the mastery is challenging.
Even if someone doesn’t play golf, it’s much easier to offer a game of golf to someone than, say, a game of pick-up basketball. It also lets you act as a teacher, advising on how to care for golf clubs and make the perfect shots. Golf makes for a great icebreaker.
Golf is a fun activity for your all-important family leave. No matter how many there are in a family, there’s no limit to how many players can join. After all, it’s a huge field for minuscule balls. That alone makes golf a great way to spend time with the family.
For those looking for a wackier experience, mini golf courses are also available. These courses are much smaller in scale. They make up for it with silliness and personality. Obstacles that spit out balls, rotating grass, and other nonsensical fun make mini golf courses an arcade sport.
Boredom is the silent killer. Whether it’s looking for good laundry service for your family or the gray walls of an office stall, monotony can trip up even the most veteran of mothers. Golf is a great way to get out of any funk you might be in.
Golf courses are sprawling and beautiful. Players will be spending a lot of time just admiring the scenery. It may seem simple, but it’s the small pleasures of life that keep people going.
Most sports have some dangerous elements to them. Contact team sports are one bad foul away from a broken limb, for example. Golf is unique in that it doesn’t require the players to punish their bodies in ways they don’t expect.
Sure, being faster and stronger still helps a lot in golf. However, being weak in other sports makes you susceptible to injury. Golf has no such risks. It’s very hard to injure yourself playing golf. It’s one of the few sports that can be played at 100% without much risk to yourself.
Golf is a workout that doesn’t strain the player, but it does still tire you eventually. These activities encourage your body to want to rest. Unlike other sports, golf provides the best environment for these sorts of activities.
Golf courses have clean air, and walking for hours breathing relaxes the body in ways it doesn’t even notice at first. Good sleep is one of those luxuries that adults need to take whenever they can.
Golf doesn’t have jerseys. Instead, players are encouraged to wear comfortable polos and airy slacks or comfy shorts. This means most people can wear golf attire to social events too. Moms rarely have time to buy new clothes with how busy they are, so golf manages to be a very useful tool.
Hot tip: Do not forget to look for ultra-comfy socks that are very important for a very comfortable and fun golf game. Check out ZenhSah for other sportswear.
Teach your kids golf now and they’ll be playing it well into adulthood. Golf’s casual pace means that no matter what age, people won’t have too much trouble playing it. Golf is a sport that won’t suddenly get too hard to play just because you’ve put on a few years.
There’s a reason why so many old businessmen love golf. It’s a way to stay active without any risk to their well-being. The simplicity of golf also means there’s not much risk of skill being affected with age.
Working moms have a lot on their plate as it is, and golf offers them a way to destress. It’s a meditation, sport, and light workout rolled into one. Golf can be played for business meetings or an exciting activity with the family. These reasons are why golf remains such a popular sport to this day.
If you’re a working mom looking to get into the golf scene, do not forget to visit our shop and checkout our fabulous sportswear.]]>With that said, we wonder how can having a buddy and a challenging pace influence your training in the long-term? Read on to understand how a community can help you run better!
We definitely will get to the psychology of belonging to running, but first, we need to take a step back and understand the human emotional need to connect to others. According to Very Well Mind, in Social Psychology, the effect of belongingness has a positive effect on your mental health, and in Abraham Maslow’s (throwback to psychology class) hierarchy of needs, it is a huge need that motivates human behavior. Besides, in order to conform with the group, you evaluate yourself and be inspired by those in the group.
But how does this apply to running? Like any other community, a running group is great for support and guidance, creating connections and ultimately a sense of belonging. While support and guidance can help you prevent injuries due to inconsistent training, it can help you improve running techniques. It is always good to have the eyes of an outsider. Plus, you’ll meet awesome people who are striving for the same goal, and are constant motivators, even on those days you wake up with zero intrinsic motivation. Finally, buddies who understand your passion and your classic, “I can't, I have a long run in the morning.” Still not sure whether to join a running group? Check out Jenn Wilson’s story on Women’s Running about how she discovered the value of running communities!
Now that you’re interested in finding a community, how to find the right one for you? It is easy to get overwhelmed with options, and not knowing which group to join. A great first step if you do not know where to meet other runners, is searching for online communities (Zensah for example). Another way is finding local running stores, as a lot of them host weekly runs from the store. The only way to find your group is getting out there, eventually you’ll find your match!
We can proudly say Zensah's Limited Edition Designs are made in-house, which also means you can create custom an apparel for your group... Did you know we make custom items for running groups and clubs?
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It’s beyond starting to run, it is about turning into a habit, but what is a habit? So, let’s say every Monday you go out for a morning walk. It doesn’t matter what happens, you always make time for it. The answer is yes, you can call this Monday morning walk a habit! A habit is a regular practice that is hard to give up. This is the key to start running, make it into that Monday morning walk, make it a…habit! According to the author of the book Power of Habit, Charles Duhigg, it takes 21 days to create a habit, twenty-one days of consistency, and a key point to creating this habit is through a neurological pattern called the habit loop. Today, we will show you how to include this loop that consists of a cue, the routine, and a reward, to start running.
Find a running community: A few blog posts ago, we touched on how a community can turn into a better runner. Well, a running community can also help you start running. As you have probably heard the proverb, “tell me who you go with, and I’ll tell you who you are.” A few reasons to have a running community are: motivation, accountability, people who work together for the same goal, and some social interaction.
Pick a race: This is a mental hack you'll definitely want to do. If you spend some money and sign-up for a fixed race, it is a way to keep you accountable. Just don't rush on picking a date right around the corner, give you some time to train for it.
Slow and forever: This is one of the most important tips, over-training and overloading your body may lead to runners' worst fear…injuries! The best way to avoid injuries (besides wearing the perfect apparel), is taking it slow. You don't have to run 3 miles on your first run. Try the Olympian Jeff Galloway favorite way to start: the Run-Walk, which is simply taking brief walk breaks when you are not tired. This is because it does not consist of interval training, and yet building constant endurance.
Use apparels in your favor: For the first months, you can go with the basics, no need to elaborate. Getting yourself a sports bra, some good shorts, appropriate-comfortable running shoes, is key to prevent injuries. However, one of the most important item that if chosen wrong can be your worst enemy is the sock! Keep in mind that you want apparel and socks that are breathable, seamless, and moisture-wicking, which are those that keep sweat off, preventing chafe and blisters.
Use the habit loop: Here’s where we can put all of these above together. As said, the loop consists of a cue, a routine, and a reward. Here’s some advice on how to layout this for 21 days (the amount of time it takes to build a new habit). A cue can be either feeling accountable to your running community or to your race, as it can be just the desire to look cool with some Zensah Limited Edition designs .The routine would be going out for the run (or anything related to the running goal). Finally, the reward could be taking a shower that makes you feel good or eating an Avocado Toast that you love.
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Before anything else, you should not feel guilty for taking this "you" time to go out and train, but we understand you might hear comments such as, "you run for the whole year, take a break." So, here's the tip: You're surrounded with people you love, why not invite them to join you in doing something you love? By inviting a member to go out with you, it's a way of letting them in and enjoying a healthy activity together. It can even be a bonding time!
Sweat Smart & Enjoy
Being consistent may already be hard during the Holiday Season, so why plan hard workouts/runs for the week? Use it as a week to do light-training and workouts that won't wear you out, don't worry about PRs and don't expect super long runs. Instead, Run...Relax...& Repeat!
It has been a great year for Zensah and our beloved community of runners, athletes, and everyone who loves to move. From launching new cool products (The Calming Sleep Socks, High Waisted Running Leggings, Fluid Art Hat, sQoosh, new designs & more!) to highlighting the comeback of the World's Major Marathons, and partnering up with cool brands along the journey. To finalize the year, and kick-off Gift Season, we had to ask the pros (aka Zensah's Ambassadors) for tips on what would be the best Zensah gifts for you and your loved ones. Thank you to all of you who contributed, and we are limitlessly grateful for everyone's support!
Finally, see the top picks, and get ready to trim your tree with 12 Days of Zensah!
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After spotlighting this soon-to-come store in our #SmallBusinessSaturday post, on Instagram, and Blog, we got curious in knowing more about the story. So, today we talk with the founder from one of our partners, North Coast Runners: Kevin Staples. Staples is a father of a young daughter, a college teacher, running miles for charity, running around the world, and is now Running A Business! Read on to dive into his journey to opening a store, and get inspired to unleash the desire to work with what you love!
I run for a charity in honor of my mom, who died of Ovarian cancer on April 24, 2021. The day after she passed, I ran the Eugene Marathon virtually in Jacksonville, FL. After that, the National Ovarian Cancer Coalition reached out to me and asked if I would run with them and Team Teal in the TCS NYC Marathon. That hooked me, and I decided I wanted to run a marathon on every continent, as well as all 6 World Majors. I've completed 3 continents now, and I am confirmed for both Tokyo and Berlin this year.
Last year was the first year that NOCC received bibs for the Berlin Marathon and they asked me to join them with Team Teal. As a college teacher, it's hard to ask for time off while school is in session, but I asked my Dean and I was told I couldn't go. After a lot of thought, I realized I have a unique opportunity to help raise money and awareness for OC. Being told I can't run in a race that is close to my heart, was the motivation I needed to do what I love. Why am I working for anyone who tells me I can't do something?
There are no running stores within 2 hours of my location! Our town is full of runners, the town has a wonderful paved path along the Columbia River that goes for miles, and a massive system of mountain bike trails that are wonderful to run on.
I was a US Navy Diver. We ran all the time to stay in shape, but as most veterans will tell you, it was something I did to stay in shape, not for enjoyment. As I got older, I ran to lose the weight when I let it slip too far.
When my wife and I separated in Nov 2019 running was a way for me to focus my thoughts, and let's be honest, the best weight loss programs are usually after a hard break up. In March of 2020 my Dad drowned while we were snorkeling in Maui. The pain of that experience was intense, and I ran to put the thoughts behind me. In December of that year my mom entered hospice and I joined her in FL to care for her and help. The only time I had for myself was when she would take a nap in the afternoon, so I ran during that short window. I run now (after a lot of serious counseling time) to stay in shape and to train for my next big race. I'm still focused on my two goals, and running is where I can battle the demons that keep popping up from time to time.
I was 240 pounds in 2019 and a 'closet smoker'. I am now 173 and I can't stomach the smell of tobacco. I never want to turn back to where I was when I was 'happy' in my marriage.
Long Beach, Washington has an amazing trail called the Discovery Trail. It's nestled in the dunes along the Pacific Ocean, so you hear the crashing waves, but the cold breezes don't reach you at all. As for work, looking back my favorite place I worked was with fellow Navy Divers on the ocean floor.
At this time, we're just excited to open our doors and seeing other people motivated for living their best lives!
As you probably know, Zensah is a small business, and we work along amazing small businesses around the country that we would love to showcase. Read on to meet some of our partners, and let's show them some love!
I'm grateful that my daughter and I had made plans to go to Europe before I made the decision to open my own venture. If I hadn't done that, I would have buckled down hard to open the store before the holiday rush, and this way I can relax and open when I know it's the right time. I'm doing this because my daughter and my life mean more to me than a job. - Kevin Staples, Owner and Founder of North Coast Runners (Opening in 2023)
This holiday season, we are grateful for our community, customers and friends! There have been many changes and lots of pivoting in the last two years, but we are thriving because of their support and commitment to shopping local. - Kara Iwaskiewicz, Manager of Runners Depot of Vero Beach
As multi-facets individuals, it is extremely normal that we are not intrinsically motivated all the time, causing us to seek extrinsic motivation within people around us. (Disclaimer: we are super grateful for Zensah's community to be a key motivator for us and each other.) Going along these lines, we had to talk to Matthew (Matt) Fish, Zensah Ambassador, about these two friends: motivation and mental health, after all did you know they can be related to each other?
Read on to meet Matt, discover how he finds balance into being a"husband of 16+ years, dad of 3 minions, runner, active-duty U.S. Marine," and ultimately learn how he found his wait into being limitless.
ZS: What is one thing you'd like people to know about you?
MF: I am not a super-motivated person. Motivation is a feeling that comes and goes, On the inside, I am a lazy fat kid who likes to sit on the couch and eat junk food all day. My co-workers say “WOW Man! You are motivated getting up early and running/working out all the time! Wish I was that motivated”. I’m just dedicated to beating the Blurch (read the Oatmeal comic strip if you don’t know what I’m talking about).
ZS: How did you get into running?
MF: I walked into a Marine Corps recruiting office in early 2002 and my recruiter asked me how fast I thought I could do three miles. With ZERO sarcasm I replied: “Well traffic is kind of bad today and I might hit some red lights so probably take about 10 minutes” He laughed and said, “Not driving! How fast can you RUN three miles”. I replied, “OOOOH! I have no idea I’ve never even run a mile before!”. I soon learned how to run 3 miles. For a long time, I only ran when I had to and hated every second of it. About 11 years ago before my son was born, I decided I needed to do something to keep my weight in check and stay active. I had a good friend who had run track in high school and told me he would run with me. He gave me a lot of pointers and before I knew it, I was running a half marathon. I was hooked! So long story long, I got into running because I wanted to be a Marine and then I really got into it because I wanted to stay healthy. When my wife got pregnant, I realized I did not want my son to grow up and have a dad who could not keep up with him. I was 30 at the time and knew I needed to do something to keep my body in shape since I would be older when my kid(s) were still in high school. Now I run and work out one because it is a legit job requirement as a member of the military and two so I can keep up with my kids. I’ll at least be in my mid-fifties by the time my youngest is old enough to go out on her own and I want to be active with them!
ZS: You mentioned running is a type of therapy for you. Could you please talk more about that?
MF: Mental health is a difficult topic for a lot of people, especially guys and even more so in the military. Despite hours of training and TONs of resources available there still seems to be a stigma attached to needing help with your brain. I am a pretty introverted person but when I run with other people I talk and when I talk, I can get things out of my head. Sometimes I just need to babble on about my thoughts and when the run is over my head is clear and my day is better. My friends will bring up things in conversation later and I am like “Oh! WOW! We talked about THAT!? When did that happen??? OOOOOH on a run? Yeah, that makes sense! Glad we talked about that I do not even remember that conversation”. When I run my brain can work through things even when I am not with someone else. I know there are chemical reasons for this and between that and the talking, I started telling people that running is cheaper than therapy and folks don’t look at you weird when you say I’m going for a run at lunch like they might if you said I’m going to therapy quick I’ll be right back. Because of running I have connected with people like I would have never and have discovered I’m not the only guy or person who uses exercise as an outlet and finds it helpful to vent to others. The community of runners is amazing! I linked up with some amazing Norfolk/VA Beach groups like Not Today BCP, NERC, SPARC, Ocean View Run Club, Tidewater Striders, and Norfolk Run Club. Not only are there some epic runners in these clubs but they are people that will talk with you and help you physically and mentally to become stronger and better personally and as a runner.
ZS: How do you balance your life between being a dad, husband, Marine, and runner?
MF: Honestly, I used to limit myself to running only very early before the family was awake. I would feel guilty about heading out for an hour or two on a Saturday if it cut into family time. My wife and kids have always supported me, but I beat myself up about time lost with the family. Over the years I have come to realize that my time away on a run or workout is important because it makes me a better person FOR my family. The same goes for my Marines.
It can be difficult sometimes to find time but like anything worth doing it comes down to time management and priorities. I make time to run to be better for myself, allowing me to be a better husband, Dad, Marine, and runner.
ZS: What would you say to someone who's starting to run?
MF: Don’t worry about pace or losing weight or how far you can go or if you (GASP) take walk breaks. Go run! First, go to a running store like an actual local running store. If you are in the Hampton Roads VA area, check out Running Etc. or Fleet Feet and Pacers in the DMV area. Get a gait analysis done so you know what kind of shoe you should wear. Then spend money on a good pair of shoes. You won’t regret it.
ZS: Zensah’s motto is #withoutlimitz meaning we want you to feel limitless in everything you do. We’re launching a campaign called “Limitless Looks Like This” because limitlessness can look different for every person. Limitless might look like finding balance, reaching goals, acing the race you have coming up, or manifesting your future. What does limitless look like for you? Why?
MF: You can be a normalish dude, run (and walk), work out a couple of times a week, still eat candy and do crazy things like running for two hours on a Saturday just because. Your body is capable of much more than even your brain is aware you just must put in consistent work.
ZS: What are your Zensah must-have products? Why?
MF: Calf sleeves! I have been wearing calf sleeves since I started running for fun. I used to get Achilles tendonitis bad and occasional shin splints. I haven’t had those problems since I started wearing sleeves. If I go for too many runs without sleeves, I feel the tendonitis coming on. So, for what it is worth from just a guy…. the sleeves WORK!
ZS: What is one quote you live by? Or a personal mantra?
I think this concept can apply in any situation not just running.
Of course, you read our past blog post on what is pickleball and why is pickleball so popular, meaning you already know it is a game for everyone and anyone. The rules might seem complicated until you get your head in the game, and start enjoying it. Also, because it is played around a social environment, don’t hesitate to ask questions, and learn on the go! Let's dive on all you need on how to play pickleball:
Before getting into basic pickleball rules, the answer is yes... you can play singles or doubles.
The Court
The court looks very similar to a gigantic ping pong table, but in size it is like a badminton court, as it measures 44 feet long and 20 feet wide. In fact, like badminton there is indoor pickleball as an option as well. However, the net is lower as it measures 36” on the sides and 34” in the middle.
Know these court-related terms:
The Serve
Like other racquet sports, the serve has to be made diagonally and must land within the lines. However, different from Tennis, the serve must be underhanded, meaning below the waist or navel. The tip of the paddle head must move below the wrist in an underhand serve.
There are a lot more rules for serving and serving in Pickleball is more complex USA Pickleball explains it perfectly:
Each team/person gets to serve twice (keep this in mind for the "Keeping Score" part).
Know these serve-related terms:
Keeping Score
Now, let's talk about the real deal...how to win? You need to understand how to keep score. This may be the most complicated part of pickleball, but don't worry, we'll help you. See below some must-knows about keeping score when playing pickleball:
It does not matter how good your pickleball shoe is, if your socks sucks, your game will probably also suck…Why? We can call it the Domino Effect, aka a chain reaction caused by one trigger, the trigger? The wrong socks that do not have features to prevent impact on your lower body, which can result in the most scary thing for athletes…injuries!
For example, Zensah’s Pickleball Socks are strategically designed for performance. They are made with fibers like wool, and are made with a seamless design that prevents chafing, which means you do not need to worry about blisters through your long mornings and afternoons playing pickleball. Summing up, you definitely do not want to choose the wrong pair of socks that may bring along some bulky problems to your lower body, and ultimately to your pickleball game.
When choosing the right sock, there are certain aspects you should consider. Follow these steps and ensure your socks are always in your favor:
Choose a sock made of wool. Why? Wool is a hydrophobic fiber, which means although the socks may get sweaty, it does not absorb water; meaning, your feet stay dry. By ensuring your feet are dry, there is less of a chance of chafing and blisters getting in the way of your game. Besides being “moisture-wicking,” as you’ll see this term a lot surrounding wool, it is lightweight, breathable, and anti-odor. Worrying about smelly socks stays in the past.
Ensure the right fit with targeted support. Picture this, it is Sunday morning and you start playing pickleball at 8 a.m., and goes until 12 p.m. Five hours not only on your feet, but with constant impact on your lower body. Getting a sock that is specifically designed to cushion and protect pressure in the toe to heel areas, with targeted arch support is a must to prevent injuries.
Now that you know how the best socks for playing pickleball should feel, another benefit is you can feel good knowing seamless manufacturing is actually a very sustainable process. Beyond Zensah’s seamless design, which has a manufacturing being a near-zero waste process, the Shakeout Socks are made with over 50% recycled materials!
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Meet Ambassador and 10x Boston Marathon Runner, Ron Romano! YES, you read that right, he's got TEN Boston Marathons under his belt! Ron’s positive energy is infectious, he always ensures others are having fun in any group activity and adventure. Ron is a connector who brings people together through running, whether it's through his podcast, at races, or (literally) running around NYC, and through all six major marathons.
We had the immense bliss to speak to him about his journey to the Boston Marathon this year, read on to discover Ron Romano is the impersonification of limitless.
ZS: How did you get into running? Why do you run?
RR: I got into running because I missed competitive athletics, I was a D1 College Baseball player. I run to be the best version of myself.
Above: Ron is wearing the Compression Leg Sleeves, and the Limited Edition Running Gloves in Color Explosion
ZS: You’ve ran in 9 Boston Marathons before! That's incredible! Why do you love this Marathon? Do you feel like anything will be different for lucky number 10?
RR: Boston will always be #1 because of its storied history and the legends and events (bombing, weather) that have contributed to its lore. I’ve been blessed to be involved with its great history, debuting in the 99th Boston in 1995 and running my fastest Boston in 96 in the 100th when I ran 2:41 and finished 441st out of 40K runners. Also ran in the 125th last year and look forward to the 126th and bringing the same fire and passion this year that I had for the sport in my 30’s. It’s my greatest blessing to still be competing and hope to inspire others.
ZS: How are you training for the upcoming marathon?
RR: Consistent mileage (55-60+MPW, lots of hills, weekly tempo and long run).
ZS: What advice do you have for fellow runners or those working towards marathon goals?
RR: Be consistent over the training cycle. Its ok to miss a few key workouts if you are dinged up, or sick. Make the smart call and keep building.
ZS: What advice do you have for fellow runners or those working towards marathon goals?
RR: Be consistent over the training cycle. It's ok to miss a few key workouts if you are dinged up, or sick. Make the smart call and keep building. My mantra is 'Stay In the Fight!'
ZS: What are your favorite must-have Zensah products and why?
RR: Love the Arm Sleeves. Calf sleeves. Favorite by far are the gaiters, especially the Color Explosion Gaiter because it matches my custom PODCAST racing kits. Also the Boston Limited Edition.
ZS: What is one quote you live by? Or a personal mantra? (Can apply to running or to life!)
RR: 'Stay In the Fight!' For life, running and my I sign off every PODCAST with “keep lacing em up, keep getting out the door and ALWAYS remember to Stay In the Fight!!
ZS: What is your favorite place you've ever ran?
RR: Tokyo. Magical place. Near the Imperial Palace, or ancient temples.
Above: Ron is wearing the Boston Limited Edition Compression Leg Sleeves
ZS: You’ve spent a lot of time in Boston for the marathon over the years! Any other places you typically visit while in the city? (Restaurants, running spots, anything!)
RR: Running the Charles River is always great. The North End has amazing Italian food and a few places offer gluten free options for Celiacs like me.
ZS: What other hobbies do you love (in addition to running, of course):
RR: I'm a huge foodie and wine lover. Always searching for fun, new, innovative cuisine that’s gluten free. Golf. Travel. Adventure.
ZS: Where can people find you? (on social media and at upcoming races in addition to Boston!)
RR: @ronrunsnyc (personal IG profile) @runchats_with_ronrunsnyc (My POD—on Apple, Spotify, Stitcher, Google and other platforms)
ZS: Zensah’s motto is #withoutlimitz meaning we want you to feel limitless in everything you do. What does limitless look like for you?
RR: Finding causes that are deeply personal to inspire others. My POD shares stories of amazing humans who’ve used their running to overcome huge obstacles and “Stay In the Fight”. During the pandemic, I ran 10 marathons in 10 weeks to raise money and deliver meals to frontline covid units in NY/NJ. Also ran 60 Miles for Tommy RIVS on his 60th Bday and raised 6K to help with his families enormous medical bills from his bout with a rare cancer.
]]>Marathon season, like the Zensah Community is still going strong! For the Chicago Marathon, we had the opportunity to speak with amazing ambassadors and collaborate with runners on a City Guide. Fast forward to November 6, the NYC Marathon reunited 50,000 runners; from Zensah's ambassadors to Ashton Kutcher and other celebrities. Now we are ready to shift focuses to another historic race in an iconic city: The Philadelphia Marathon!
Alongside building our a Philadelphia City Guide for runners, we of course wanted to highlight a few inspiring runners and share their stories with you! We had the pleasure to chat with Michael Koval, a passionate, goal driven- achiever. Koval will be running in the Philadelphia Marathon this Sunday! Read about his journey with running and why his advice is "Trust your training!"
ZS: How did you get into running? Why do you run?
MK: Honestly, it seemed like everyone else was running, so why not? I still remember how horrible that 1st 1 mile run was. I still can't believe I went running for the second time.
ZS: Why are you running in the Philadelphia Marathon this year? What does it mean to you?
MK: I'm running Philly because it's a perfect ending to my 2022 race calendar. I've had an amazing year, several PRs, new types of races (I did my 1st relay!), and new distances.
ZS: How was your training? What motivates you?
MK: Overall, training was great! Of course there were bad runs, but that happens. The best part of training has been building what I've called Team Michael, a group of my closest friends who've encourages, pushed, shamed (when needed), and just generally made me a stronger runner. I wish they could all be with me in Philly!
ZS: What advice do you have for fellow runners or those working towards marathon goals?
MK: Trust your training!
ZS: What is your favorite place to run?
MK: I love running the areas surrounding Syracuse University. Nothing but hills!
What other hobbies do you love (in addition to running of course): Who has time for nonzrunning hobbies? Haha I live live theater and concerts. Long dinners with friends with great conversation. But mostly, just binging something on Hulu
Where can people find you? (on social media and at upcoming races in addition to Philly!) On social, I'm @MyInstaIsDropping on IG For race weekend, I think I'm. Ost excited to visit Reading Terminal Market and you'll definitely find me there. On race day, I'm running on Team Hylands, so look for the orange singlet and beard.
ZS: Zensah’s motto is #withoutlimitz meaning we want you to feel limitless in every
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And to further discuss the enigmatic and energetic beauty of Philadelphia, we will leave it to one of its very own residents! Introducing O.P.A.C. Founder and Philadelphia runner, Lionel Brodie. Brodie illustrates the marathon and its place in the culture of the city:
"The Philadelphia Marathon is our Holiday! From the moment Broad Street Run is over in May, a majority of the local chatter shifts to Marathon Week. Although logistically complex at times from a cultural (read: party planning) standpoint, the 8K, Half-Marathon, and Marathon distances offer an opportunity for most runners to find a suitable distance for competition. Some runners compete in all 3 events!"
Read on to discover more about Philly, the marathon, and what you should know about this special finale to the big three marathons this fall from the Zensah Community runners you know and love!
“Gonna Fly Now,” the theme song from Rocky by Bill Conti, is no longer the singular de facto anthem of Philadelphia. It has recently shared that distinction with “Dreams And Nightmares” by Meek Mill after the Philadelphia Eagles won Super Bowl LII. - Runner, academic thinker, O.P.A.C Founder, and entrepreneurial pro-activist, Lionel Brahim Brodie III
Philly has the first and oldest zoo in the country. Bram Stoker started writing his book Dracula after visiting Philly and spending time at a bar in Germantown. City Hall was supposed to be the center of the city and it divides the downtown area into 4 quadrants (north, south, east and west). Eastern State Penitentiary was actually built up on a hill and was once visible from the city center. It was meant to be this ominous presence in the distance as a reminder that you don't want to be there. -Competitive obstacle course racer who sometimes runs ultras, and Zensah Ambassador, Kathleen Davis
We are one of the most walkable cities in the United States! anything you could possibly need or want is typically within a 10 minute walking distance - Runner, talented artist, designer, and illustrator of the Philly Doodle Limited Edition Design, Micah Beahan
Boston Billy Rodgers won the Philly marathon back in 1974. Billy is a 4 time winner of the Boston Marathon and 4 NYC Marathon titles. - Brand Builder, Brand Ambassador, Motivational Speaker, Emcee, Race Announcer, Retired Runner’s World CRO: Bart Yasso
If this is your maiden voyage to Philadelphia, 1000% recommend visiting Independence Hall. It is the birthplace of the United States of America as both the Declaration of Independence and Constitution were debated and adopted here. For true history buffs, the Lee Resolution and Articles of Confederation, which preceded the Declaration and Constitution respectively, were also born here. The world-famous Liberty Bell, which used to reside in the steeple of Independence Hall, is now located directly across the street at the Liberty Bell Center. - Runner, academic thinker, O.P.A.C Founder, and entrepreneurial pro-activist, Lionel Brahim Brodie III
Independence Hall, The Liberty Bell, Art Museum and Reading Terminal Market. - Brand Builder, Brand Ambassador, Motivational Speaker, Emcee, Race Announcer, Retired Runner’s World CRO: Bart Yasso
Multiple locations of the Philadelphia Runner: Center City, University City, Glen Mills, Manayunk, King of Prussia Mall) - Competitive obstacle course racer who sometimes runs ultras, and Zensah Ambassador, Kathleen Davis
Lululemon is where I get the bulk of my apparel. This year I am racing the 8K (if my 43-year-old body decides to cooperate). Depending on the weather, I’m going with a Lululemon long-sleeve top, long tights, and a hat. Socks Zensah of course, either Neon Philly or Philly Doodle. I’ll get those from Philadelphia Runner, along with new racing shoes which will more than likely be New Balance. Philly Runner is THEE go-to for running everything in the area. - Runner, academic thinker, O.P.A.C Founder, and entrepreneurial pro-activist, Lionel Brahim Brodie III
Post-race I am headed to whichever locale has the boldest beer if we are really being honest. Not exactly sure about healthy, but the cheesesteak nachos at New Deck Tavern are first class. I get them without jalapeños. If you are looking for a great brunch overall, you should not miss White Dog Café. It’s actually next door to New Deck, so you could hit both depending on how hungry you are. - Runner, academic thinker, O.P.A.C Founder, and entrepreneurial pro-activist, Lionel Brahim Brodie III
Con Murphy's Irish Pub on the Ben Franklin Parkway - Competitive obstacle course racer who sometimes runs ultras, and Zensah Ambassador, Kathleen Davis
The downtown are is packed with great restaurants and plenty of brew pubs. - Brand Builder, Brand Ambassador, Motivational Speaker, Emcee, Race Announcer, Retired Runner’s World CRO: Bart Yasso
Tattooed mom on south street! - Runner, talented artist, designer, and illustrator of the Philly Doodle Limited Edition Design, Micah Beahan
The overwhelming popular vote answers will be Schuylkill River Trail, Martin Luther King Drive, or Kelly Drive. All legitimate. I would lean towards MLK or Kelly because you have an uninterrupted view of Boathouse Row and the Schuylkill River in all of its urban glory. Underrated is the Old City section of Philadelphia. To acquire mileage adjacent to some of the buildings and locations that birthed and shaped the formation of the United States of America is truly special and oft under appreciated. - Runner, academic thinker, O.P.A.C Founder, and entrepreneurial pro-activist, Lionel Brahim Brodie III
FDR Park - Runner, talented artist, designer, and illustrator of the Philly Doodle Limited Edition Design, Micah Beahan
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Fast forward to May 2022: Zensah spotlights Ambassador Erik Rosner, Pro Pickleball player, on a blog post, and says the sport is "HOT!". Maybe it's time you go down the rabbit hole and learn about this sport. According to The Washington Post, Pickleball (or some people spell it as Pickle ball) is "exploding and getting messy," and the forecast is to continue to take off for the next three years. Read on to learn why is pickleball so popular and get all the insights you need to be a part of this growing community of pickleball-lovers!
Although the rise of pickleball is recent, this racquet game is not new at all. Back in 1965 two fathers by the name of Joel Pritchard and Bill Bell tried to entertain their families by doing a little improv game on a badminton court, with some ping pong racquets, and wiffle balls. The rules (almost exactly the same as today's pickleball rules) had to be easy and made with an 'every family member can play' in mind. Two years later, the first court was constructed in the backyard of one of the dad's neighbors.
Although there doesn't seem to be a consensus on exactly why it's called Pickleball, there are some pretty promising theories. Like the sport, these theories attribute the name as a celebration of the unique genesis of the game. Two theories put forth by Long Cove Club state that:
"Joel Pritchard’s wife, Joan, started to call their game pickleball because “the combination of different sports reminded me of the pickle boat in crew where oarsmen were chosen from the leftovers of other boats.” But according to Barney McCallum, they named the game after Pritchard’s dog, who was (as you might’ve guessed) named Pickles! Despite the sour taste of actual pickles, their dog was sweet and known to run off with the ball while it was still being played!"
Although we will never know what the real story of the name is, it does lend itself to the fun and laidback attitude that the game embodies.
Why Is It "HOT?"We've researched some key points on why it's time you should get into this game as well, why it's trending, and why it's growing so rapidly. Now that you know the background story, it is safe to say that the sport is 'family friendly,' which is one of the biggest reasons it is so hot. It was invented with the idea that all members of a family could play and it was meant for socialization and inclusion. Not only does this attitude reflect positively on physical health, Pickleball presents a great way to socialize and work on your mental health, as well. It's a win/win. Pickleballs immense inclusiveness comes built in. Not only is it meant to be easy to play, it can be played in singles or doubles. Pickleball also isn't meant to be overly difficult to master and is easy to get a handle of after a few games.
Who Can Play?
You and everyone! As it was born with the purpose of reuniting and having fun with the family, it had to be a sport easy enough for a range of ages; let's say from 60+ years-old to under 18-years-old. The answer is simple, there's pickleball for beginners, there's pickleball for the pros, for women, men, children, teens, and even celebrities all over it! As it was born with the purpose of reuniting and having fun with the family, it had to be a sport easy enough for a range of ages; let's say from 60+ years-old to under 18-years-old
How to Play Pickleball?
Different from other racquet and ball sports, it is slower paced, and balls aren't flying everywhere (like badminton). The fact you're also serving lowerhand makes it easier, and less pressure is made on the elbows and shoulders. Meaning, there is a less chance of injury, of course, that does not mean you are free from it. Considering the right apparels to stabilize elbows, wrist, and even prevent blisters while on court is always necessary! Check out this collection.
What are the Rules of Pickleball?
Curious about what are the basic rules of pickleball? According to USA Pickleball there are extensive rules to playing Pickleball, but we're going to provide a watered down version here:
1. The ball must be served underhanded, diagonally, and from behind the base line.
2. A team or opponent wins points when their opponent isn't able to return the ball, hits it out of bounds, or into the net.
3. Only the serving team can score.
4. The server serves until a point is achieved.
5. A served ball must bounce once on each size before any player can volley. Players can only volley from inbounds.
5. Games are played to at least 11 and winners must lead by 2 points.
Where Can You Find Pickleball Courts?
Playing pickleball is beyond accessible for anyone and everyone, as you can play standing, on a wheelchair, it is also super easy to find a pickleball court near you. The USA Pickleball website is a perfect tool to find locate courts near you. In fact, there's even an app called Places 2 Play, to find "pickleball courts near me," from indoor pickleball to outdoors!
According to SFIA 2022 Sports, Fitness, & Leisure Activities Topline Participation Reports from February 2022, Pickleball had more than 4.8 million participants nationwide (as if half the population of New York were players). For the second year in a row, it's the fastest growing sport in America, and it's not stopping…
As the professional pickleball league was founded back in 2021, and along the outrageous growth, celebrities and athletes are going big on investments. From the Major League Pickleball, to a Celebrity Pickleball Tournament on Nov. 17th. Some pickleball-lovers celebrities include: Tom Brady, Lebron James, Gary Vee, Will Farrell, Emma Watson...and the list goes on!
]]>A few weeks ago we received a DM on Instagram from running coach, athlete, mom, and Zensah Ambassdor, Dana Dombrowski that said: "I would love to be a Zensah model!" however, little did she know she IS ALREADY a Zensah role model! Dombrowski's story is one of triumph over being told "no." In fact, Dana was told as a child "she likely won't run around like the other kids" and how joyous to find that their prediction was incredibly wrong. Dana not only runs "like the other kids," she runs better, farther and faster than mostly everyone! Her story and her determination is inspirational and limitless and we are thrilled to share a story about someone who is a woman we look up to so greatly.
Read on to discover what limitless looks like: incredibly passionate, relentlessly determined, committed to the practice of excellence... limitless looks like Dana Dombrowski!
ZS: What is one thing you want people to know about you?
DD: Even though I'm a runner and have competed and enjoyed incredible experiences within the sport, I wasn't "built to run." I was born with congenital dislocation of my left hip. My parents were given the option of a new surgery that offered an 85% success rate--however, they were also told that, "while she might walk normally, she likely won't run around like the other kids." I suppose in many ways, the doctors were right, because I definitely don't run like most people: I run super far and fast and for fun and to feel strong and to just be and most importantly--to feel limitless in my body.
ZS: How did you get into running? Why do you run?
DD: I got into running by mistake. As "the kid picked last in gym class", I had no intention of becoming an athlete. In 7th grade, I had to run a mile for the required "Presidential Fitness Test". I was beyond anxious and wanted the experience to be over as soon as possible. I ran as fast as I could, which happened to be faster than everyone else. I was immediately recruited to the Middle School Cross Country Team; it was the first time I'd been invited to be part of a 'TEAM' and it meant everything. I met the coach on a Wednesday; bought my first pair of running shoes on a Thursday; competed in my first race that Saturday. and 26 years later, I'm still running and chasing down goals. The road hasn't been linear and, like any lifelong relationship, running and I have overcome our share of challenges--however--we always find our way back to one another.
I enjoy testing my edges and discovering new versions of myself exposed through the practice of left-foot, right-foot. Running teaches us; challenges us; changes us; builds us; breaks us; connects us; and, if you commit to the work, it rewards. Keep showing up!!
ZS: Where is your favorite place you've run?
DD: This is like choosing a favorite child--you love them both and differently--but never more than the other. My top three are tied to incredible experiences that have an emotional connection: The Rocky Mountains, Colorado: the trail runner's paradise. This is where I attended a phenomenal running camp as a sophomore in high school and fell in love with discovering the strong in my stride. Fripp Island, South Carolina: the place where I watched my daughters' and niece's dance in their first touch of the ocean. There is a strip of beach that is exposed at low-tide (just before sunrise); the edges of the water seem endless; the splash of your feet and the sound of the waves syncopate; and the vibrant colors of dawn paint the sand. It is perfectly serene. Plus, your favorite running app will show you running on water (if you're into that sort of thing!)
My back yard: when my husband and I moved into our home, he literally mowed a 1/4 mile trail around the property! This might not seem special to everyone, but it meant everything to me. Now, it's the place where our girls and I run after school, talk about the day, tell goofy jokes and take time to connect. Core memories.
ZS: How did you get into being a coach, and what helps you stay motivated to motivate your athletes?
DD: I became a coach because I wanted to support others in achieving their personal best. I see running as the tool that wields the self-confidence, trust and belief to succeed in that which we put our minds and work ethics to. Motivation is the gift of reciprocity: nothing motivates me more than watching an athlete 'flip the switch' and realize that they are beyond their self-limiting beliefs!! I get especially emotional when athletes tell me that they are "proud of themselves." Over time--races, paces and even first places--become vague. But, how an athlete FEELS about themselves after a goal race or training cycle is everything. We spend a lot of time talking to ourselves as runners; if you can change up the record to include feelings of pride and joy for all that you are--you change everything.
ZS: What would you say to someone who wants to get into running?
DD: Don't overthink it. Running is an action and you just have to get out there and do the damn thing. Running is hard and uncomfortable for everyone! I often tell people, "the funny thing about running is--the better you get--the harder it gets." No one is 'too slow'; no one has 'the wrong body'. If you have a curiosity to run--explore it. Be patient; keep showing up; one day--you'll look back and realize just how far you've come. And, when you do, I hope you invite another along for the ride!!
ZS: What are your favorite Zensah products, and why/how do they help you through your adventures?
DD: I live, train and race by the Calf Compression Sleeves. I started using Zensah products in 2015 and noticed a major difference is my body's increased capacity to endure and recover. If I have a hard effort or long training run, I'm not leaving the house without them! Come race day--they are the statement accessory of every kit!!
ZS: What is one quote you live by? Or a personal mantra?
DD: Head up; Wings out; FLY!!! The phrase carries so many meanings, but simply stated: have confidence in your abilities to achieve that which sets your soul on fire--trust that you have the strength and tenacity to endure whatever it takes--choose FORWARD and take flight against the resistance of the challenges to pursue your dreams.
ZS: Zensah’s motto is #withoutlimitz meaning we want you to feel limitless in everything you do. We have a campaign called “Limitless Looks Like This” because limitlessness can look different for every person. Limitless might look
DD: My Limitless Looks Like never giving up on myself. I want to be the woman I would look up to; the one that makes my younger self proud, because she never gave up--even when it was hard and especially when it was hard.
]]>Here at the Zensah HQ, it has been a busy and hectic (in a good way) November, and it's only begun! Along with giving back and celebrating how grateful we are for you (and the running community) with The Gratitude Sale, we're launching a new series of blog post called: Running A Business. This series will spotlight founders who are runners, business builders, creatives, and industry leaders! Turns out running and running a business have a lot in common, and our goal is to uncover marvelous stories to inspire and motivate our community. So, if you are a runner who runs a business, or know anyone who'd be a great feature...let us know!
But for now we're kicking off the first Running A Business feature with a founder we're partnering with this week ... Emmett Scully! Scully is a distance runner (obviously), lover of the Chicago Bears, has a beloved dog named Riggins, and founder of the all-in-one running app, Trackster.
Read on to discover how Emmett went from running to founding Trackster, learn more on why you should download the App (like right now), and just....get inspired by this founder who's Running A Business!
I ran XC/TF at Boston College starting in 2014. I was frustrated with my coach's lack of organization, planning, and tracking amongst my team. Before college, shout out Hinsdale Central Coaches: Lawrence and Wesphal - my high school coaches were incredibly meticulous and committed to improving each guy's capabilities. It honestly felt like a step down in many ways going to the NCAA. My first instinct was to come up with products that could help solve these problems. Once I started thinking about running problems that I and other athletes faced, I found it was a rabbit hole that I fell in love getting lost in.
There’s fitness tracking apps that are great for cycling, climbing, etc. but as far as running goes, I want there to be no doubt which app is most committed to helping runners over the next decade + … the answer is going to be Trackster!
I think more than any products and features, runners need brands that will stick with them and continue to uplift the sport.
As far as our app goes, the entire platform is free, we have more features than the top apps, and a fresher approach. I’d really just recommend people check out the app for themselves and see what I mean. We release updates and try new ideas much faster than any other app and will continue to do so.
The first app I had started developing in college as I mentioned above was a stopwatch timing app for track coaches. That was originally called smartTrack. I continued improving the stopwatch app and prototyping some other different ideas. I was sitting on a curb in Sydney, Australia while studying abroad in 2017 and saw a truck drive by that had "SmartTrack" painted on the side. It was at that point I felt compelled to change the name to something more unique. I just kept adding to a list of a bunch of names over the next few weeks for titles I could think of with tons of bad names and random stuff. Then, I sat down one day and just crossed off the list one by one until Trackster was the only one left!
Starting now (11/1) and going until next Tuesday (11/8), you'll get up to 50% off best-sellers, favorites, and fresh-new products. Check out these amazing deals you can't afford to miss-out on:
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