Major tips for marathon runners

Major tips for marathon runners

The road to readiness for a marathon is a long one and the one who has taken on the challenge of running one will know that the preparation takes months. If you’ve been in training and are set to run a marathon anytime soon, then here are some top tips to help you get the most from your day.
The night before, eat a big meal of carbohydrates, such as pasta, which should provide you with the energy needed to fuel your body throughout the race. When it comes to the race morning, you should definitely eat something. With regards to nature’s calls, make sure you visit the toilet right before you start the race to minimize the chance of having to make any trips to the WC once you’ve started.

 

Although once the race gets started you’ll soon work up quite a sweat, remember to take something along to keep you warm whilst you’re hanging around at the start. A lot of race events begin early when the air temperature is still cool, so do not get caught out without a warm hoodie or jacket. And on the subject of warmth – make sure you warm up for a good 15-20 minutes before the start of the race with a mixture of muscle stretching and gentle running exercises to help stave off the threat of injuries. But remember, do not overdo it; save your energy for the actual race because you overdid the warming up session.

Fluids are a very important consideration to take on board; sufficient hydration prevents overheating injures and will improve your performance. A couple of days before the race, it’s a good idea to drink enough water so that you’re producing clear, pale urine. On race day, drink 1-2 cups of a fluid an hour or so before the start of the race, which should work out so that you’re willing to relieve yourself just before the gun goes. During the race remember to consume some ounces of water or a sports re-hydration drink every 20-30 minutes and make sure the liquid goes down the hatch rather than down your running shirt – walk whilst you’re drinking if you have to! Remember that you should drink before you get thirsty, by the time you feel thirsty, you’re already behind on fluids.

No set of marathon training tips, would be complete without a mention of footwear; when it comes to running gear your shoes are the most important weapon in your arsenal. Ensure that any new shoes have been broken in at least two weeks prior to the race, wear socks which fit your feet well, and wear a thin layer of Vaseline to the toes and other spots which tend to chafe, such as the heel and ball of the foot, which should help to prevent blistering.

How to Travel Like a Local in the Dominican Republic

How to Travel Like a Local in the Dominican Republic

We know your traveler type.

You bring the same appetite with street food as you would bring to an upscale restaurant.

You’d rather find your way to the beach (or museums, shops, restaurants, etc.) Instead of going with a tour.

You will receive suggestions from each guidebook at any time.

Bottom line: You are enticing local flavors. You want to travel like a local.

And you have chosen the right place. The Dominican Republic offers some of the friendliest people, the best food, the loveliest beaches, the widest selection of accommodation and the most diverse activities in the Caribbean.

Here’s what you need to know to enjoy it all.

When to go
No bad moments.

June to December, roughly, is the hurricane season, and some resorts close in October. But assuming no storms, temperatures are stable, rooms are discounted and crowds are smaller.

March to July is the shoulder season.

Santo Domingo on the southern coast is likely to see frequent short rains that continue through October. And the day can be windy. But the temperature was comfortable. May and June will see some cloudy days with occasional afternoon showers.

Mid-December to February and the week before Easter is a high season, which means higher prices and larger beach crowds.

(Note that water sports are banned all over the country for the week before Easter).

What to Pay and Where to Stay
You will find accommodations in almost every price and category range, from all-inclusive resorts and Dominican Republic villas to budget hostels and hotels.

Within the budget range, you can earn about US $ 60 per person per day, including hotel room or dorm for one person, food, and transportation via local motor taxi (motoconchos) and minibus (guaguas).

In mid-range, the average daily charge amounts to US $ 110- $ 150, including first-class bus transportation between the city and entertainment including a guided tour.

With a luxurious budget, the average daily cost is usually north of US $ 200 for luxury hotels or all-inclusive resorts and upscale dining.

The local currency is a Dominican Republic peso, so do not forget your currency conversion calculator.

And do not worry about the 28% service charge that is usually affixed to your restaurant bill; that includes a 10% tip (although you can add more).

In the same way, the hotel builds up with service charges, albeit a few U.S. dollars. per night for housekeeping will always be appreciated.

Where to go and what to do
Beach

Most resorts have beaches. But in a country famous for its beaches, you can do much better with a little traveling.

The most calm waters are the islands on the south side of the island. The beaches in Punta Cana, La Samana, and Puerto Plata are in the Atlantic and the water tends to be slightly rougher, especially between December and February.

In particular, Boca Chica is a beautiful white sand beach, just a few miles east of Santo Domingo. But its proximity to the city is also its biggest deficit, as Boca Chica tends to be very crowded with families from the city.

Juan Dolio beach a few minutes further east is quieter. And there are many alternatives, including beaches in the small town of Las Terrenas, Cayo Levantado near Samana Bay (accessible by boat only), El Rincon beach and – to a beautiful coral reef and great diving – Playa Cofresi.

Wherever you go, remember that on Sundays, easily accessible beaches tend to be more crowded with the locals.

But the Dominican Republic is more than just a beach.

Capital city

Santo Domingo is the state capital and cultural center. The hotel has museums, parks, upscale restaurants and street food, music and nightlife.

Colonial City is a historic area that is very fascinating.

And Malecon, a seafront promenade, is the perfect place to drink at sunset in one of the many hotels, casinos and restaurants overlooking the Caribbean.

Outback

Unlike some of the Caribbean’s famous destinations for their beaches, the Dominican Republic also has lush mountains and forests.

Mount Isabel de Torres is famous for spectacular city views and a cable car ride to the summit. There are also steep hiking trails if you are feeling adventurous.

Cascades of Damajagua showcases a series of ponds and waterfalls. The ascent to the summit is very heavy and you may need help. But the result is an exhilarating tease back down.

Sportfishing is also a major entertainment in the Dominican Republic, and some operators operate zipline adventures and canopy tours in the jungle.

4 Access Hire Helps Protect Death at Work in the UK

4 Access Hire Helps Protect Death at Work in the UK

Falling from a height remains the leading cause of death for workers in the United Kingdom. 4 Access Hire strives to prevent it by providing training and equipment to keep employees safe.
4 Access Hire is one of the approved PASMA training centers in the UK. Training of the Prefabricated and Manufacturing Access Supplier Association is an industry standard in minimizing accident and injury risks to operations working on cellular scaffolding towers. PASMA training teaches workers to understand the risks so they know how to work safer in a very high place.

 

The PASMA training includes the Occupational Health and Safety Regulations and the prevailing high regulations in the UK. It also teaches workers how to use towers safely, check for damage and follow manufacturer’s guidelines.

PASMA photo cards showing a worker has received PASMA training received on sites throughout the UK and approved by UK Contractors Group. It must be renewed every five years.

The Health and Safety Executive reported that more than a quarter of all fatal workplace injuries in Britain over the past year, 37 from 144, were caused by a decrease from altitude. The majority of fatal declines, 18 out of 37, occurred in the construction sector.

Along with training, 4 Access Hire offers quality equipment including mobile aluminum scaffolding towers, podium steps and light staging. Its mobile scaffold tower is designed to be easy to carry, assemble and store, providing an ideal and safe working platform for use in homes, buildings or gardens.

The company supplies the Clickstak chimney scaffolding system, which is considered an alternative to traditional tubes and fitting scaffolding.

How to Find the Best Seller for Your Events

How to Find the Best Seller for Your Events

Flowers are not just simple plants. They are beautiful and decorative and can accompany all or most of the important events in our lives. We can use flowers for the best moments of our lives and also the worst moments. We use flowers at our wedding and also in our funeral. We also offer them for most life opportunities; love demonstrations, illustrations of sympathy, thanks, testimonies of affection among others. This is why the best NJ Florist is something you can not use for flip coins. The following tips can help you find the best florist in your location.

• Consider your options carefully
It’s easy to find a reputable Jersey Shore florist from the Internet. You can also search in directories and comparators. When using this source, it’s important that you always look at reviews of florists so you only consider the most trusted and reputable ones. When searching online, chances are you will meet with a flower shop network. It can be a challenge to choose one of them, and personal recommendations can be very helpful in this situation.

• Not all florists are the same How to Find the Best Seller for Your Events
Like other services, not all florists are alike. You’ll find a NJ florist that offers quality service at a very competitive price, and then you can unfortunately find a florist offering an unpleasant service. That is why it is important to do your research whether you will personally choose the flowers or they will be sent to you. Investigate before ordering, and make sure the florist understands exactly what you’re looking for. This ensures that you get the most appropriate interest for your opportunity. Basically when making inquiries about services, delivery methods and how knowledgeable the florist is.

• Flowers suitable for the right occasion
Some online flower delivery services are intended for companies that only deliver flowers from different florists but do not have the flowers themselves or make their own arrangements. Do not be satisfied with the florist network that does not understand the language of interest because they do not do their own production or arrangement. The best Jersey Shore flower shop will be able to recommend the appropriate flowers for your mom’s birthday, funeral of a loved one, or an apology to your fiancé. The hospital flowers for new mothers differ with flowers for your nephew’s graduation party or nephew. How to Find the Best Seller for Your Events

Identify the best Sourcing Agent

Identify the best Sourcing Agent

Globalization has caused different components with this planet to be very accessible to everyone and 1 consequently is the fact that outsourcing is on a typical process involved in production to various countries around the world. Get more details about China’s source agent
Must have Sourcing Agents

 

The process of finding a fantastic plant or organization to outsource the process becomes very important because the price of setting up offices in different countries may be high and this is when sources are placed in different producing countries (countries where production usually outsources) into the picture.

These agents take over the process of finding the right location for the needs of the business enterprise and starting production at a successful price by implying their services are offered in these countries.

Find the right Agent

An expert sourcing agent will have an extensive network of operations and will have comprehensive information on industry, solutions, operations in various countries, etc. Alongside the ideal location to meet these individuals are in certain industry trade fairs. This may also help in finding peer-to-peer tips that might take advantage of overseas source agent services. Since most Asian countries, where outsourcing is done, will be ideal for visiting industry exhibitions of goods produced in these countries.

Price

The pioneering agent in the business will be able to take advantage of many sources and bring quotations from many organizations throughout the country to choose from and thus offer the best fantastic solution. However, one should be careful not to blindly trust the source agent because they may refer to a particular organization with which they may have ties and work for their personal additional gain.

Solutions Offered

It is actually necessary to negotiate before dealing with agents on the various services that the agency can offer, as some agencies have a tendency to provide solutions related to advertising, logistics, shipping, and so on. . It is also important to complete the terms and conditions of the work agreement with the agency to prevent confusion at a later stage.

Be Ethical

Several countries, production methods are completed using underage labor as well as other illegal practices. So, it is very important to explain the ethical aspects of your business operations. Since it is impossible for outsourced people to stop by the factory personally in all cases, in such situations, assistance in the sourcing agent is involved in ethical small business practices and has a great reputation for the same.

Reliable agents are easy to find, because their reputation for functionality may be well-known within the sector. Current technological advances also ensure that investigations of agents living in other parts of the world, from the comfort of one’s workplace along with the help of the internet; I can also make a decision about the price tag to pay for the service with recommendations from people who have been involved in this business before.

Pest Management for People Who are Scared of Pests

Pest Management for People Who are Scared of Pests

For some people, catching a mouse or eliminating a spider is something they can do without a second thought. For others, however, even getting rid of a creepy beetle is too much to handle alone. While recruiting a spouse, sibling, or even child might work as a temporary solution, you will eventually have to face those pests on your own. Fortunately, some help from pest management companies in Fairfield, CT, combined with a few of these tips and tricks, will allow you to return to your normal, pest-free routine quickly and painlessly.

The Vacuum

 

Whether you want to kill invading insects or simply send them back to the great outdoors, your vacuum hose can be a great tool. It allows you to suck up the bug and determine where to go from there with the now-detained insect. If you would rather use an insect spray, make sure you choose one that is safe for carpets, children, and pets.

Professional Pest Control

Obviously, not all pests can be sucked up by a vacuum cleaner. Also, rather than going to battle with every insect or rodent in the neighborhood, it is better to prevent them from entering your home and property in the first place. Pest management companies in Fairfield, CT, can help you come up with a customized plan for keeping your pests under control. Property shields designed to target local pests can keep your space free from invasion, and yards and homes can be sprayed to deal with existing pest populations. Have your home inspected, and seal up any cracks or other obvious entrances for the local insect population. Make sure your space is treated for insects that are in both mature and larvae or egg stages, since only targeting some of the insects already in your residence won’t actually eliminate the problem.

Should Freelancer Rent Office Space

Should Freelancer Rent Office Space

As a freelancer, I have considered pros and cons to work from home vs. having a physical office location on many occasions. There are many real benefits to working at home versus going to work. Let’s search, there are also many benefits to having a physical location, even for a small business. Here are some key factors that show how having a physical office location is a better marketing strategy:
[Address]. Having a business address can actually play a big role in your business’s online visibility. Local businesses with physical locations tend to appear more prominent online than businesses without. As we know, we are in a decade of technology where everything is right at our fingertips. If we do not know the answer to a question, we immediately search online for it. This is what we do when dealing with business services. If an address can improve your online visibility, it’s definitely something to watch out for.

Should Freelancer Rent Office Space

[Innovation]. While people feel innovating at different times and in different ways, is the fact that sharing ideas can make people more innovative. If you work at home and do not regularly communicate with your employees or other partners, it will be difficult to realize the innovative aspects of the physical workplace. While we have video chat features like Skype, it’s not the same as face-to-face collaborative brainstorming.

[Focus]. This one is the most obvious to me. As a freelancer working from home, I realize how difficult it is to keep my work load on certain days. There are so many opportunities to distract while working from home, making it difficult to focus. The nice thing about having an office is that you pay great attention to your workload once you are in the office.

[Consistent Schedule]. I noticed that my schedule was never consistent when I first started off. There will be a day where I will sleep until noon and will not start working long hours after waking up. I would then stay up late and destroy the opportunity to wake up early the next day. Having an office rental gives you a set schedule, while still giving you the freedom to come to the office on the days you choose.

[Psychological Benefits]. Bevmax Headquarters is writing an article that I find very interesting. In the article, they discussed the benefits of freelancers who rent offices. One of the reasons listed is the psychological benefits. They claim that getting out of the office can be a rare occurrence for some casual workers. I know from experience, that this is actually very true. As I began to receive more clients, I realized that I did not set the right schedule for myself to have a lot of social life. I am constantly fighting deadlines and working late into the night. Going to the office gives you a chance to get out of the house, interact socially with passerbys people, and also give you a networking opportunity surrounded by other business offices. Should Freelancer Rent Office Space

Working from home is also important for freelancers. It is important to consider office leasing for important team meetings and conferences. Getting a team together personally can have phenomenal benefits across an organization. If you are an entrepreneur who is not at the team meeting stage, it is equally important to consider a virtual office that has a physical address. Agency rental agencies, such as Bevmax, offer many facilities for their virtual office packages. Having a designated mailing address and fax service is definitely one of the many reasons.

The Darien Gap — A Desperate Journey

The Darien Gap — A Desperate Journey

A 60-mile stretch of virgin jungle forms the border between Colombia and Panama. It’s the only break in more than 19,000 miles of highway that connects the Arctic Ocean and the southern tip of South America.

It’s called the Darien Gap – and it’s a fabled, legendary no-man’s land that’s bedeviled the most storied adventurers, members of the American military, and legions of would-be migrants. But it doesn’t put them off. Even today, tens of thousands of migrants a year risk their lives to cross it.

When the CBSN Originals team set out to cross the gap, we meet Shahab Shahbazi. He’s from Iran, thousands of miles from home, sitting in a smuggler’s home in the middle of nowhere, Colombia.

“I’m trying to find a life,” he tells us. “I’m trying to find out if I can have a better life or not.”

Shahab has a small bag with him, and no more clothes than those he already wears. Like many of the migrants we’ll meet, he seems hideously under-prepared for a week-long, life-threatening trek.

“But… I got to go. I need life. I need more life,” he says.

Migrants can arrive at the southern fringe of the jungle with relative ease, due to lax immigration policies in a number of South American countries. Under the cover of the jungle, they cross illegally from South into Central America. Some will pay smugglers — often known as “coyotes” — a few hundreds dollars to guide them through this notoriously difficult no-man’s land. Other options are far easier — like taking a boat or plane into Central America right up to the doorstep of the U.S. But they heighten the risk of capture and immediate deportation, a crushing setback for migrants when every step on the journey often means starting afresh from nothing.

This particular step comes with its own unique risks. Augustin, one of the smugglers we follow, says “The Darien Gap is… very dangerous. Because there are many hills, many rivers… many snakes, many jaguars. I’ve seen many people die. Not just one. Many.” Added to that, there are violent paramilitary groups who control the drug smuggling corridor that runs parallel, but deeper inside the jungle.

The sheer physical ardour of the trek, however, is the biggest challenge, as we find. Usually within 30 minutes of setting out, we’ve waded through waist-deep waters, soaking our socks for the remainder of the day. Our wet, shriveled and blistered feet are impossibly painful. Most people on the route don’t have a change of clothes.

“I don’t have anything else,” says Shahab. “One pair of pants,” he says of his belongings.

Shahab, who fled Iran due to religious persecution CBS NEWS
The daily diet is just as meagre. It’s rice, all day, with maybe a 1/4 of a can of tuna. It’s bland, but it provides the calories we need to forge ahead, and it’s relatively light.

At the end of a long day, we pepper Shahab with questions about his motivations. He speaks better Spanish than English, having spent years in Venezuela after fleeing Iran.

I ask Shahab, “What do you want to do when you get to the US? If you get to the US?”

“My professional trade is carpentry. I think I want to keep being a carpenter. If not, I’ll be a chef. I’m going to see what I can find in the US.”

He tells me about what he left behind. A family who doesn’t know he’s here in the Darien and a girlfriend in Venezuela.

“She’s my love. She’s my heart. I always think fondly of her. I miss her. And I think about where and when I can see her again.”

The next morning, we pack up camp. Our guides tell us today will be hell. There’s a steep ascent ahead — perhaps the hardest part of the journey. And they warn that we have far too much baggage.

We’ve packed for a long journey — three cameras and enough batteries to allow us to operate them for two weeks. Memory cards, backup drives to seal and secure our memories, sat phones and food. It’s too much to carry, so out go “non-essentials” like toilet paper, ‘extra’ underwear, hand sanitizer.

As I jettison weight, a group of eight migrants catches up with us — from halfway around the world, mostly India and Sri Lanka. Because of a deportation agreement between Panama and Latin American nations, the route is far less palatable to would-be migrants from those countries now. But the route is still plied daily by migrants from much farther afield who see it as a doorway to North America. Augustin, the smuggler, had told us: “Cubans, Haitians, Nepalese, Dominicans, from India, and yes, from Africa too. I calculate that I helped about 2,000. I guided them through and gave them help. Last year, they doubled in numbers.”

Finally, we summit the mountain that’s essentially the demarcation line between Panama and Colombia.

How to keep motivated with your running

How to keep motivated with your running

Do you have a hard time staying motivated to run? There are a lot of things that can affect your desire to go running. In f act, every runner, even those who are passionate about it, In order to stay motivated to run, it is important to understand that a lot of these “reasons” are actually just excuses. And excuses often indicate a simple lack of motivation.
The good news is, especially if you understand all that running can do for you. It improves your health and your mood and is very good exercise. When you feel as if your motivation for running is not as good as it can be, use some, or all, of these tips to get you going.

 

Understand Why You Like Running

After you get back from a successful successful run, get a piece of paper and write down exactly why you love running. Keep this list in a safe place. Now, when you can think of a million things you would rather be doing, read the list. Use it as a way to inspire you and get you out the door.

Prepare the Night Before

If you go running in the morning, lay out your clothes and shoes the night before. Sometimes, it is difficult getting moving in the morning. When you are groggy, the last thing you want to do is shuffle around for your clothes. If you make the process of getting dressed simple, you will be more likely to stick with it.

Train for an Event

Sometimes, having an event to train for is a great motivator. It does not need to be a marathon. You can pick something like a 5K or a 10K. Select an event, choose a training program, and stick with it. If you want even more to shoot for, choose a running event that is a benefit for charity. Not only will you have a goal to help you stay focused, but you can also help raise money for your favorite charity.

Find a Running Partner

Some people like to run by themselves because they enjoy the solitude. However, others have a difficult time getting motivated unless they have someone to run with. If you need to run with people, you can find a running partner or join a Running group. It can be fun to train with others, especially if you all share the same Running goals.

Run With Music

Music can also be very motivating. If you have a difficult time concentrating during your runs or if you have chosen not to run because you think it is too boring, try bringing some music along with you. Choose something that is upbeat and lively so that it will help you move more quickly.

Here’s How to Avoid The 3 Most Common Affiliate Mistakes

Here’s How to Avoid The 3 Most Common Affiliate Mistakes

Affiliate marketing is one of the most effective and powerful ways to earn some money online. This program gives everyone a chance to profit through the Internet. Since affiliate marketing programs are easy to join, apply and pay commissions on a regular basis, more and more people are now willing to run this business.
Internet millionaire wants to work FOR YOU – FREE DOWNLOAD

 

However, like all businesses, there are many pitfalls in the affiliate marketing business. Making some of the most common mistakes will hurt marketers largely from the profits they generate every day. That’s why it’s better to avoid it than to regret it in the end.

Mistake number 1: Choosing the wrong affiliate.

Many people want to earn income from affiliate marketing as soon as possible. In the busyness they become part of one, they tend to choose the product of the bandwagon. This is the type of product according to the program? Heat? They choose products of interest without really considering whether the product attracts them. This is not a very wise move. Here’s How to Avoid The 3 Most Common Affiliate Mistakes

Instead of jumping on the bandwagon, try picking a product where you’re really interested. In order for any business to succeed, you should take the time to plan and know your actions.

Choose a product that interests you. Then do a research about the product to see if their request is on demand. Promoting a product you like more is easier than promoting it for income alone.

Mistake number 2: Joining too many affiliate programs. Here’s How to Avoid The 3 Most Common Affiliate Mistakes

Since affiliate programs are so easy to join, you may be tempted to join multiple affiliate programs to try and maximize the earnings you will get. In addition you may think that nothing is wrong and it would not hurt to be part of many affiliate programs.

True, it is a great way to have multiple sources of income. However, joining multiple programs and trying to promote them all at the same time will prevent you from concentrating on each program.

Results? The maximum potential of your affiliate program is not realized and the revenue generated will not be as great as you initially thought. The best way to get good results is to just follow one program that pays least 40% commissions. Then give your best effort by promoting your product with enthusiasm. Once you see that it’s generating a reasonable profit, then maybe you can now join other affiliate programs.

The technique is to do it slowly but surely. Actually there is no need to rush things to do, especially with affiliate marketing. By the way things happen, the future looks very bright and it seems like affiliate marketing will last forever too.

Mistake number 3: Do not buy the product or use the service.

As an affiliate, your main goal is to effectively and convincingly promote your product or service and to find customers. For you to achieve this goal, you must be able to communicate to customers that certain products and services. Therefore, it is difficult for you to do this when you yourself have not tried these things. Thus, you will fail to promote and recommend them conclusively. You will also fail to create a desire for your customers to take advantage of everything you offer.

Try a personal product or service first before you sign up as an affiliate to see if it really gives what it promises. If you have done so, then you are one of the credible and living wills who realize its advantages and disadvantages. Your customers will then feel the sincerity and honesty inside you and this will trigger them to try it for themselves.

Many affiliate marketers make this mistake and pay dearly for their actions. To not fall into the same situation as them, try to do everything to avoid the same mistake.

Time is the key. Take the time to analyze your marketing strategy and check if you’re on the right track. If done correctly, you will be able to maximize your affiliate marketing program and earn higher profits.