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THINGS YOU SHOULD NEVER DO AFTER A RUN

Common mistakes that you must avoid
There is nothing better than a good long run. The adrenaline rush and the energy we feel after completing our daily running routine is incomparable and makes us feel that we perfectly utilised our day. But what do you do after a run? Go home, take a shower and get on with your busy day, right? Though we all are busy with our lives and have our day planned accordingly, doing some particular activities after an intense running session can sabotage your workout efforts. There are 5 common post-run routines that you must avoid to get the most out of your running session.

Not refuelling or hydrating
The basic rule of performing any kind of physical activity is refuelling and hydrating before and after the workout session. Missing this important step can make your workout session less effective. After a workout, our energy depletes and sweating leads to loss of fluid. Eating a nourishing meal and drinking water can help to rebuild the muscles that you’ve broken down on your run and refuel. You should preferably eat within 20 to 30 minutes after your session. Avoid eating too much food as it can also sabotage your efforts.

Being a couch potato
Running is a tiring job, which spikes your heart rate and leaves you gasping for air. Resting after a long run is important to bring your heart rate and breathing back to normal. But this should be done correctly. Lying down or being a couch potato after your running session will undo all your efforts. Rather than just sitting around or being completely inactive, focus on doing light activities. Performing some activities keeps your blood moving in your body, helping you to recover faster.

Staying in the same clothes
It is obvious to feel a little lethargic after the running session, but staying in the same sweaty clothes may not be a good idea. The sweat that covers your clothes after your workout contains bacteria, which can multiply and give you skin issues. Wearing the same damp clothes for a longer time could also give you a cold. So, as soon as you reach home, throw your workout clothes in the laundry bag. Even if you didn’t sweat that much, soggy clothing is perfect for the growth of bacteria. Even if you do not take a shower immediately, change your clothes.

Avoid heavy chores
You might have several tasks to do in a day and you would have planned your day accordingly, but if it includes some heavy lifting then keep it aside for some time. Engaging in any kind of heavy chores, which requires a lot of energy can make you more tired. After the running session, your muscles would be tired and need some time to rest. Doing heavy chores can strain your muscles and make you feel more exhausted.

Getting into a hot tub
Taking a hot bath after a long session also might not be a good idea. This might sound like an ideal option to unwind and relax your aching muscles, but it won't help you much. A hot treatment can only help to relax after your body stops paining. The best thing to do is to use a combination of ice treatments and heat treatments. First, use an ice pack to reduce soreness and swelling, rest for a while and then if you want, get into a hot bath.

Take stock of your life, how we'll have you grown over the last 5 years?
If your life hasn't taken a positive trajectory and you're still comfortable, there's a problem either with you or your environment but mostly with you.

Self-respect is the fruit of discipline; the sense of dignity grows with the ability to say no to oneself.

Over the years methods put in place to showcase the development and growth of Nigeria economy proof abortive due to corruption and desperate power for leaderships

Grateful for those who stayed.
Some people walk away too soon, but others choose to stay—through the highs, the lows, and everything in between.

Thank God for the friends, mentors, and family who didn't give up on us when we struggled, doubted, or took longer to grow. Their patience reflects God's grace—always present, always enduring.

Sorrow is a fruit; God does not allow it to grow on a branch that is too weak to bear it.

The Chairman of Irepodun Local Government of Kwara, Mr Abdulazeez Yakubu, on Monday, convened an emergency security meeting in response to the recent abduction of three persons in Agbamu area of the council.


The meeting brought together representatives of law enforcement agencies, local security outfits, community leaders, and senior government officials to address the worsening security situation in the area.

Yakubu expressed grave concern over the growing security breaches, attributing them to complacency among security personnel after initial successes during the early months of his administration.

He said that security remained a top priority of his administration, warning that “criminals do not take breaks so neither should security agencies.

“Security is a serious business, and we cannot afford to relax.

“The local security forces must do everything within their powers to ensure the safe return of the kidnapped victims.

“The government does not encourage ransom payments, and we must prevent such incidents from recurring,” the chairman said.

He further urged residents to be vigilant and report suspicious activities to security operatives, emphasising that security is a collective responsibility.

Read your Bible and pray everyday if you want to grow only the short people go understand

Trapped In A Grave
Episode 9

The first thing I saw as I slowly opened my eyes was a blurry image of faces leaning over me. My vision cleared, and I realized it was a man and a woman, their expressions filled with concern. A small child stood behind them, holding tightly onto the woman’s dress.

I was lying on a bed, covered with a soft blanket that smelled faintly of lavender. The room was modest, its wooden walls adorned with framed Bible verses. A warm glow came from a lamp on the bedside table.

“She’s awake,” the woman said softly, her voice laced with relief.

“Thank God,” the man replied. He was holding a Bible, his hands clasped tightly around it as if it were a lifeline.

I blinked a few times, trying to sit up, but my body felt heavy and weak. “Where… where am I?” I managed to whisper.

“You’re safe now,” the man said gently. “We found you on the roadside. You were unconscious. We couldn’t just leave you there.”

The woman touched my arm lightly, her touch comforting. “You’re in our home. My name is Clara, and this is my husband, Pastor James. That’s our daughter, Lily.”

I looked at the little girl, who gave me a shy wave before hiding her face behind her mother’s dress. “Thank you,” I murmured, my voice barely audible.

“You’ve been through something terrible,” James said, sitting down in the chair beside the bed. “We were praying for you when you woke up. God must have a purpose for sparing you.”

Tears welled up in my eyes. “You don’t understand,” I said, my voice trembling. “What I’ve been through… it’s not something anyone should ever experience.”

“Tell us,” Clara said, her eyes filled with compassion. “Whatever it is, we’ll listen.”

I hesitated, unsure of where to begin. Then the words poured out of me, each one more frantic than the last. I told them everything—about my mother, the grave, the demon, and how I had ended up on the roadside.

They listened intently, their expressions growing more serious with each word. Lily sat on the floor, clutching a stuffed toy, her wide eyes fixed on me.

When I finished, the room was silent. James was the first to speak. “This is… unlike anything I’ve ever encountered,” he said, his voice grave. “But if what you’re saying is true, then this is no ordinary evil.”

“I need your help,” I pleaded, my voice cracking. “Please, come back home with me. My mother… she’s trapped. My father might still be in danger. I can’t do this alone.”

Clara exchanged a glance with her husband, who nodded solemnly. “We’ll help you,” she said. “But you must understand, this won’t be easy.”

James stood up, clutching his Bible tightly. “Whatever this is, it’s beyond human strength. We’ll need God’s guidance and protection to face it.”

“Thank you,” I said, relief washing over me. “Thank you so much.”

After I regained enough strength to stand, we prepared to leave. Clara packed a small bag with supplies, while James gathered holy water and a crucifix. Lily watched silently, clutching her toy as if it could shield her from the fear that lingered in the air.

The drive back to my house was tense. The closer we got, the more dread settled in my chest. I kept replaying the horrifying events in my mind, wondering what awaited us.

When we arrived, the house looked eerily quiet, the windows dark and foreboding. “Stay here for a moment,” James said, his voice steady but cautious.

He peered through one of the windows, his face lit only by the pale moonlight. For a moment, he didn’t move. Then he stepped back abruptly, his expression filled with shock and fear.

“What is it?” Clara asked, clutching his arm.

James turned to us, his voice trembling. “There’s something in there,” he said. “And it’s not human.”

To Be Continued............