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• You’ll know what to expect. Most group tours offer day-by-day or even hour-by-hour itineraries. If you’re a big fan of calendars and plans, this can take a lot of pressure off your shoulders. • You won’t need to stress about COVID-19 rules. Do you need a test to enter this country? What about a vaccine card? Your tour company will know and prepare you.
• You’ll meet more locals. Group tours look very touristy, and locals often avoid them. If you go solo, you’ll have a better chance at an “authentic” experience.
• You’ll have a one-of-a-kind adventure. No one else will have the exact same photo ops and vacation memories you do.
Whichever option you choose, now just might be the time to book. According to AARP, group touring companies are reporting a big boost in solo travelers — by as much as 20% in some cases! Companies like EF Go Ahead
• You’ll learn history from the experts. Most group tours partner with tour guides who can give you the scoop on every landmark and local tradition you encounter.
Tours (GoAheadTours.com) even have specific packages for solo travelers that group all of the single people together, and offer full refunds and single rooms for maximum privacy.
5 Reasons to Go It Alone
• You’ll save money. Guided tours come with a big markup, and I’ve seen trips ranging from $1,500–$5,000-plus, not including plane tickets.
Intrepid Travel (IntrepidTravel.com/us) also has single- exclusive departures, while Overseas Adventure Travel (OATTravel.com) and Exodus Travels (ExodusTravels.com) rank high on TripSavvy’s ranking of Best Tour Companies for Singles in 2021. Overseas Adventure Travel has extensive tour options (more than 600 itineraries!) and Exodus Travels rates its tours by activity level and even lists physical requirements so you can pick a trip that lines up with your ability level.
• You won’t be stuck with strangers. Group tours can feel claustrophobic and overwhelming if you’re more introverted, and there’s often a lack of privacy. • You’ll get to explore at your pace. Without an itinerary, you can go wherever you want at any time and tick everything off your bucket list.
So, what do you think — solo or group? Let me know next time we talk, especially if you actually book a solo trip.
Prevent Common Running Injuries
WHAT YOU NEED TO KNOW ABOUT STRETCHING
Prevention Stretching before and after a run for 5–10 minutes is crucial. This will prepare your muscles for the workout that lies ahead and also help reset your neuromuscular system after physical activity. Here are some to try: • Standing quadriceps: Grab a chair for support since you will balance on one leg for this stretch. Hold onto the back of the chair, and while bending your knees, grab one leg by the ankle and gently pull your foot toward your bottom. Hold this position for 10–20 seconds, then repeat on the other leg. • Seated knee to chest: Sit in a chair, grasp your right knee, and slowly pull it toward your chest. Hold this position for about 30 seconds and then slowly place your leg back on the floor. Repeat this exercise for your left leg. • Soleus stretch: Face a wall and place your right foot in front of your left, about shoulder-width apart. Place both hands on the wall in front of you, and slowly bend your knees until you feel a stretch in your lower leg. Hold this position for 30 seconds, then switch your leg position and repeat the exercise. If you are experiencing pain while running, go to your physical therapist to get checked out. Your PT can also provide you with more stretches to help you with any areas you struggle with.
Running is an exercise nearly everyone can participate in regardless of age. However, as you age, several things occur that can make running more difficult and can lead to injuries: Your oxygen level, muscle mass, flexibility, bone density, immune system, and metabolism decrease. In addition, healing from an injury may take longer due to these circumstances. Let’s look at some of the common injuries that happen while running and how you can prevent them. Common Injuries All of these injuries are overuse injuries. This means you have damage or pain in that area because of repetitive movements. • Runner’s knee: Refers to pain in the front of your knee or around your kneecap. If you have weak hips or weak knees, you are at a higher risk of this injury. • Achilles tendinitis: Inflammation of the tendon that connects your calf muscle to your heel. This injury can occur if you have intensified your running and put too much pressure on your heels. • Ankle sprain: These sprains often happen when you land on the outer part of your foot and roll your ankle.
2 • www.ptstn.net
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