Safety Tips For Joggers

A frequent error that joggers or runners make is that they become so preoccupied in their physical activity that they fail to be alert and pay attention to their surroundings. The following are a series of personal safety tips for joggers and runners:


- Jog or run with a known companion.

- Jog or run in a familiar area.

- Do not jog or run in a heavily wooded, poorly lighted or secluded area, particularly if jogging or running alone.

- Don't wear radio or recorder earphones.

- Do not jog or run after dark.

- Do not jog or run near bushes, which can provide concealment.

- Wear bright colored clothing to improve your visibility.

- Vary your route and pattern of jogging or running.

- Carry pepper spray or high decibel battery powered personal alarm device when you jog or run.

- If followed, go to the nearest residence, open business or group of people.

- Carry your motor vehicle and/or home key with you.

Defense Against Dogs

Joggers or runners often encounter what either may be or appear to be an unfriendly dog. If such an encounter does occur, the following measures are encouraged:

- Stand very still and attempt to be calm.

Carry some canine repellent just incase you are approached by a attacking dog.

- Don't scream at the dog and run.

- Be aware of where the dog is. Look in its general direction, but don't stare into its eyes. This can be considered an aggressive challenge to a dog.

- Let the dog sniff you.

- In a low voice say, "No, Go Home"

- Back away slowly until it is out of sight.

- If a dog does attack, try to "Feed" it your workout jacket or other item of clothing.

- If you are knocked down or fall, position yourself into a ball and keep your hands over your ears and face.

- Try not to scream or roll around.
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Steve Lee owner of Lee Enterpises also known on the web as Personal Self-Defense Online has been serving the public since 2001. Specializing in Self Defense and helpful advise to keep you and your loved ones safe from crimminal activity.

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A Walking Log Will Keep You Motivated!

If you really want to track the progress of your fitness program then you need to record your activities in a daily walking log. I have been doing this for many years and it really helps a lot to be able to look back and see the improvements in your abilities. I also find it useful to check how I am doing compared to my goals. If you are planning on participating in any walking races, especially the longer distances like a marathon, then a logbook is essential for planning and following a training schedule. This will help to make sure you are properly prepared on race day.

What to Record:
For walking the basic measurement is how long you walked. You should also note the distance if you know it. If you use a pedometer then you can record the number of steps. I am always amazed at how many paces we do take in the course of a one hour walk. You can also note the route you walked, the weather, companions, and anything else you feel is important. Your walking log can become your daily fitness diary. A walking log is also a good place to record your weight. Usually a weekly notation is enough. Try and record your weight at the same time of day, for example every Saturday morning, to avoid daily fluctuations.

A Pedometer really helps:
Why use a pedometer when you just want to go out for a walk around the block? If you are curious about far it was or how many calories you burned on those walks then a pedometer is a great help. If you are serious about losing weight or just getting into better shape try using a pedometer. They don’t cost much and there are several different brands to choose from. While some have more features they all do essentially the same thing…count your steps and calculate distance and calories burned. Once you set them for your particular stride length they’ll do the math so you can sightsee and chat with a walking buddy at the same time.

You’ll be surprised just how far you’ve walked in a day when you check the distance. Pedometers are easy to use and by keeping a logbook of your daily totals you’ll be motivated to do more steps daily and weekly. Before long you’ll be taking the stairs and walking to the shops instead of using the elevator or car. Tracking your distance and calories burned in your logbook will keep you walking day after day and soon you’ll see the results looking back at you in the mirror.

Logbook Sources:
You can record your walk details online or using a regular logbook. Here are several resources you can check out:

1. Fitness Journal: This is a comprehensive online fitness log. They require you to join and pay a monthly fee.Their web address is: http://www.fitnessjournal.org/

2. “MyWalks” is a free online log. You just have to register and then you can keep track of your walks on their web page. You can choose to either keep your logged walks private so that only you can see them, or make them public and let everyone see them. The web address is: http://walking.about.com/gi/dynamic/offsite.htm.

3. “Walking with Attitude” has a 12 week walking log you can download for free: http://www.walkingwithattitude.com/articles_public.php?section=article&id=39

4. My own favorite is a 53-week walking logbook from Personal Logs.com. They will produce a custom logbook with your name (and your photo if you wish) on the cover. Another good feature is that the logbook is dated and can start any month of the year. You can find out more at:
http://www.personallogs.com/walkinglogs.php.

Mike is a long-time fitness enthusiast, runner and walker. He is co-author of the book "Marathon Training Tips". Contact Mike at mikes@personallogs.com. His walking website "Fitness Walking" can be found at: www.fitness-walking.ipcor.com

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How to Finally Get Rid of Acne for a Flawless Skin

By: Dave Poon

One of the most common misconceptions about acne is that it is a sign of improper hygiene. Even with proper hygiene, you can still have acne or pimples.

Acne is a skin condition wherein the pores of follicles of the skin are blocked. The oil which should have been coming out of the surface of the skin is blocked, along with the dirt and bacteria, causing pimples to grow.

Basically, there are two forms of blemishes which break out on the skin's surface: blackheads and whiteheads.

Whiteheads form when oil, dirt and bacteria are trapped below the surface of the skin. Blackheads, on the other hand, form when the trapped elements beneath the layer of the skin turn black because of melanin.

Either way, the exact cause of acne is relatively unknown. This is a common skin condition which affects most people, no matter what gender, skin color or age.

Acne is more common among adolescents but adults may also experience it.

Acne among teens may cause more of an emotional than a physical problem, because of the hormonal changes that they experience before being full-fledged adults. Thus, aside from the physical treatment of acne, you may also need some emotional support so that you will not experience a lowered self-esteem because of this skin condition.

Although facial acne is more widespread, it may also form on other parts of the body.
This being a common skin condition, there are several treatments and over-the-counter solutions which can help prevent acne.

'Who Else Wants to Have a Clear, Acne-Free Skin?'

There are a lot of options available for you if you have acne.

First, there is chemical peel which is a light and simple procedure that will literally peel off the superficial layer of the skin. There are several types of chemical peel, depending on your skin's needs.

There is also plastic surgery which can get rid of deep wrinkles, heavy skin pigmentation and a severe case of acne.

More commonly known are the over-the-counter acne kits which you can use at home to help prevent and finally get rid of those unsightly whiteheads and blackheads.
Zits, pimples, blackheads or whiteheads, no matter what you call them, acne is something that is foreign to your skin that you should get rid of.

Here is a quick guide on how you can fight acne and get that blemish-free look that you've always wanted to have:

1. Have an appropriate skin-cleansing regimen.
If you have been suffering acne for a long time and you finally run into a product that actually works for your skin type, keep using it.
The basic step is to cleanse and moisturize your skin. Use a mild cleanser which is most appropriate for your skin type. Use a medication with the basic benzyl peroxide or salicylic acid.
While applying the cleanser, do not rub vigorously or use a harsh wash cloth to prevent further skin irritation. After cleansing, use a good moisturizer to keep your skin smooth and hydrated.

2. Avoid touching the affected area.
The key is to keep your face as clean as possible, so you need to avoid touching your face with unclean hands. Also, never attempt to squeeze or pop out the zits to get rid of them. This will only worsen the condition of your skin.

3. Consult a dermatologist if over-the-counter treatments do not work for you or worsen the condition.

There are severe cases of acne which are better treated by consulting a dermatologist.

Finally, it would not hurt to maintain a healthy diet. By combining this with a daily cleansing ritual, you can keep your face acne-free and achieve that unblemished look. Content Provider: http://www.my-articles.com

More About Dave Poon: Dave Poon is an accomplished writer who specializes in the latest in Skin Care. For more information regarding Acne Or Pimples Peels please drop by at www.clearacneworld.com/

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