Preparations for Running without an assistant

Running has always been an activity for the visually impaired that has
mostly been connected to an assistant and a set of instructions,
devices, not mentioning the initial excitements.
It is true that it is safe to run with a partner, moreover, it is
entertaining to have good company but there are occasions when no one is
available, yet the training must not stop otherwise the racer's
condition will be more difficult to be sustained. It Is not recommended
instead of the traditional methods but it is a way to handle unexpected
situations when the team temporarily has to separate.
Visually impaired racers especially if they have been participating
competitions for a long time developed their own pace, balance, and
confidence based on the routine they acquired in all those years. They
probably have a place which they visit regularly and where it is easy
for them to get from their homes. It is important to choose a safe place
near the home because neighbors and people from the area might have the
same hobby so they will not disturb the individual with anxious,
exaggerated, sometimes irritating questions about the eye problem.
Before choosing the best path, here are some criteria which the place
has to meet. First, it has to be safe, not surrounded by fast traffic
or deep ditches, it must be easy to follow straight, linear places are
the most suitable such as a pavement or a sidewalk with grass or plants
on one or both sides; its examination is indispensable in the time of
the day when the running is planned. The things that one has to pay
attention to are the noises first. Not every place sounds the same in
the day or at dawn. Since the night is colder than the day in spring, it
is possible that the area will be more quiet, the smells different, and
the ear might catch noises that are hidden during the most active hours.
The sound of the shoes may be scary in the beginning but this is one
change. Empty and stuffed spaces reflect the sound in a different way.
Find these places and count them. The air is colder in an open area than
in a closed one. Open areas are tricky. Runners have to learn not be
scared of them. The best way to avoid panic of getting lost is to find
something on the ground that helps keeping the feet on the path. This is
why it is important to find a track that is easy to follow. When
reaching a surrounded lane again, walk back just a little and find
landmarks like a tree, or small changes in the ground to make sure that
the path is the one that leads to the one closed area that is on the
track of choice. The more, the better. In case the runner has a guide
available at the time of visiting possible areas, the job is easier. If
the partner is willing to co-operate, the runner may ask the following
questions. How wide is the lane? In case of getting lost. What are the
things I have to find when I am not sure where I am?
Although the path is straight and easy to follow and perhaps the runner
is familiar with it, it is not wise to memorize it all at once. Take
notes of the obstacles, changes, number of open and closed areas,
landmarks that lead from one station to the other, count the points from
where the sound is reflected differently and connect these findings to
distances and objects on the path.

Overcoming Glaucoma
Most blind people face the inconveniences of having other related eye
problems connected to their original blindness. Some diseases have an
effect on their daily lives as well as on their sports activities
because of immense pain. The most frequent of all is called glaucoma, a
painful and really damaging disease which is not only dangerous to the
blind but to every human. Although the reasons are not yet known in
every case, the disorder of the internal structure of the eye can be so
serious that it requires a life long treatment. The main problem here is
the change in the intraocular pressure caused by the overproduction of
aqueous humor by the ciliary body or the presence of an obstacle that
prevents the flow of the fluid from the anterior chamber. The high
pressure prevents the oxygen supply of the visual nerve. Besides that,
the more intense it is, the more painful it gets.
When a runner is experiencing a fit, it is not the best idea to exercise
or to get involved in unnecessary occupations that only elevate the
pressure on the sensitive nerves. The best way to survive it is to use
appropriate medication and to rest as much as possible. However, in the
good periods, when it is almost fine, there are some ways to prevent the
development of very unpleasant fits to take place. Instead of lifting
heavy weights to keep in good condition, it is better to run more and
further to maintain a constant, fast circulation of blood in the brain
and eyes. The massage of the head and forehead in the breaks is
benefitial if the goal is to influence the extent of pressure on
various areas, the head and neck exercises enhance the streaming of
blood in the brain and help the removal of extra fluid from the anterior
chamber before it could reach its limits. Another important element of
prevention is the training of the muscles within the eyes. Since the
blind do not use them purposefully, they often die and contribute to the
development of blocades in the venes.
Those who choose to lift weights should avoid exercises in which the
head is subjected to much movement as in the case of sitting up or
bending very low. Do strengthening exercises generated by the lower
body. Upper body workouts are the most harmless to the eye if they are
executed with the head kept in one position from where it slightly moves
or does not move at all.

What and when to say?

Unknown areas exist not only for the blind but also for their guides.
Although the obstacles are not physical, the guides need just as much
attention as the ones they help. As the activity requires co-operation,
it is essential that the partners would understand each other for
contacting is not possible through looks or gestures. Same goals usually
produce the same will. If the two prepare for races, they have to be on
equal terms regarding pace, timing and energy.
While running, some people who have a little vision or have a good sense
of location might run in a team or with a single guide without clinging
to a tetter. In this case, it is the best if the runners agree on ways
of communication which do not take energy yet carry the right message.
Instructions should be short and precise, lacking politeness as the goal
is not social interaction but the avoidance of accidents. Using
comparisons may ease the running process if the technique of getting
over the obstacle is compared to the object itself. If one knows the
qualities of the block, it is possible that the person will be more
confident and will know what to do because the association will make it
clear. For example, if there is a branch across the path, it is enough
to mention the railroad track, as they share some qualities with the
branch. First, they are across the path, stepping over them requires
the leg being raised in a way that is different from that of the one
used when stepping up on the bus or the other side of the road. Second,
they have their own heights which is important to notice in order to
prevent the leg from being caught. The positioning of the object is the
best if it is calculated based on both the position of the runner as
well as the obstacle. The most well known form of doing this is to use
the clock as an example. The center of the circle is the runner, the
places of the numbers on the clock are assigned to the positions of the
objects. the clockwise instruction is short, and informative. Stroller
at 10."

Half Assisted

A visually impaired person with accompaniment can get the most out of
the running activity if both of them have their own pace and space.

A simple but creative invention seems to fulfill these requirements.
This is recommended not only for beginners whose brains have to learn to
sense the space and develop a good balancing, but to those who find it
difficult to run by the side of a partner as well. I fall into this last
category, I'm either too fast, or too slow, and if everything goes fine,
I'm worried that the guide, while taking care of me, forgets to do the
same on his or her behalf. To fix this problem, experts found the
solution which allows that the two could run free, only half assisted.
The two ends of a rope allows the two runners to be separated yet
the partner is able to lead. The flexible cord passes the slightest
movement in the right direction saving energy for the leader as it is
not necessary to give audible instructions. If the rope becomes tense,
it means that the runners are too far from each other; a loose rope by
contrast warns the individual that they are dangerously close and the
chances of an accident to occur are high.
Although important, the rope does not have to be a special one. The main
criteria it has to meet are flexibility, a comfortable handle, and
strength. As another advantage of the cell phone, the string that goes
with it is a perfect choice for the purpose. The only but not essential
change one has to make is to separate the two halves with a help of a
paper clip.

Running is the highest form of moving on our own power. If you think
about how much we had to improve from birth till we could raise to our
feet, I think it is logical if we prepare through a step by step process.
It is hard to believe that running does not only give a boost to our
brain functioning, blood circulation, and lung capacity, but it also
exercises almost all the muscles of the body including the large groups
on the two sides of the spine.
For a good start, here are some easy and effective leg strengthening
exercises that take us closer to our goal.
Calf workouts
Heel raising: Stand in a comfortable position on the ground. Raise
yourself on your tip toes and slowly let your heels back. After four
repetitions of ten sets, you will experience the result immediately.
Ankle and foot exercise
Sit down on the ground with your back leaned against the wall or the
side of your bed. Stretch your legs in front of you and move the feet
back and forth. The activity strengthens the ankles as well as the
muscles above. It is important as many people have accidents because of
the lack of training in these areas.
Thigh muscle building
Lie down on one of your sides and place your arm under your head to make
it comfortable. With your legs stretched, just lift the upper one as
high as you can. After a four sets of ten repetitions, change side and
do the same.
Stand up again shoulder width apart with the hands on the hips for
balancing and lower your body imitating the act of sitting down on a
chair. Bend your knees only so that they would not hurt.
To finish warming up, stay in your standing position and try to touch
the ground without bending the knees. It is painful in the beginning but
stretching prevents damage while running.
If you insert these exercises in your daily routine, it will be easy for
you to walk with me to see the best jogging places in the city of Budapest.

This blog is created to enhance the development of a better, more
positive attitude to sports with special regard to running and jogging.
Although there are thousands of websites dealing with this topic, not
many have the extra engredient of experiencing this activity from a
different perspective. People with physical handicap find it more
challenging to get engaged in any types of exercise; I hope that my
attempt to make a change will motivate not only the young and healthy
but the old and shy. Among the traditional sports, I will introduce all
my curious readers into the adventures of extreme sports including scate
boarding, and climbing.
Where is the extra engredient?

Since I am visually impaired, besides the techniques of getting the best
out of the body during sports, I also have the opportunity to share
those little creative findings that help me exercise them without the
co-operation of an assistance. This does not mean that I don't like
company but it is very important that people with disabilities would
find the way to cope in the world on their own and become individuals
whose contribution is just as necessary for others as theirs is for them.