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There a variety of different types of massage that are suited to different needs. People who want to relax and relieve stress may find that a Swedish (or relaxation) massage is the best option, while sports performers and weekend warriors may need some athletic recovery massage moves. For this, a deep tissue massage should be their first choice.

There’s a third popular massage type that offers many benefits as well: trigger point massage.

Running 26.2 miles take a lot of energy, perseverance, stamina and training. However,if you are not fueled properly with the right nutrients, it will make the marathon course seem much longer and more challenging.

Endurance athletes and long distance runners know the importance of eating a healthy, well-balanced diet, especially when they are preparing for a big race. The proper meal planning plays a big part in successfully completing a marathon, especially if you’re trying to do so in a certain amount of time. It’s no secret that consuming tons of fats and sugars will slow you down mentally and physically whereas lean meats, fruits and veggies give you what you need to push yourself throughout your training time frame and the race itself. Eating well will also help stave off sore muscles during the marathon.

“The best pre-marathon foods are those that are rich in carbohydrates, protein and good fats. Food choices vary by personal preference and taste,” Dr. Felicia Stoler, a New Jersey-based nutritionist and exercise physiologist who wrote “Living Skinny in Fat Genes: The Healthy Way to Lose Weight and Feel Great,” told Competitor.

Part of living a healthy, well-balanced life is making sure that you get enough sleep each night. While it sounds simple enough in theory, achieving those refreshing seven to eight hours of slumber may be easier said than done.

In today’s hectic world, work and personal stress, obligations, family and friends take up a lot of the day, and sleep drops lower on the priority list. Additionally, many people suffer from insomnia or struggle to get a good night’s sleep – instead, they toss and turn, waking up feeling groggy and unsatisfied.

The problem can become a vicious cycle over time: Not getting a good night’s sleep can affect how well you function throughout the day, and having issues during the day may keep you from a decent slumber at night. Not getting enough sleep can affect concentration, mood and appetite, and it can weaken the immune system, leaving your more susceptible to getting sick.

Luckily, there are some simple solutions that can help you drift off to sleep more peacefully and wake feeling refreshed: