healthysexyhappy:

Wrong shoes: Not wearing proper running shoes is probably one of the biggest mistakes you can make as a runner and it’s fairly common for beginners. It can lead to running injuries and extreme discomfort. It can become overwhelming trying to figure out what running shoe is best for you as there are hundreds upon hundreds of choices. My advice is to seek a running store in your area for a proper fitting and list of recommendations based on your pronation, cadence, and foot structure. Can’t locate a running store? Click here, here, and here for some tips and advice!

Not resting: Get some rest! Otherwise, you’ll be running on a road straight to injury city. Over-training is one of the leading causes of running related injuries. Today’s society is filled with the notion, “gotta have results now and fast!” Running success takes time, adequate rest, and injury prevention methods. You might as well say hello to your couch or bed if you don’t slow down, take it one day at a time, and gradually increase your mileage. Of course, it’s okay to push yourself, but not every single time. While you should earn your rest days, don’t turn that into what could end up being weeks of recovery from an over-training injury.

Going out too fast. Okay, so it’s finally race day and your adrenaline is pumping! You hear the gun go off and you want to immediately run faster than you’ve ever ran before. Don’t pay attention to the other runner’s abilities and allow them discourage you if you can’t keep up with their pace. There is a very wide variety of runners of all levels, from beginners to elite athletes. Don’t try to keep up with the elite runners. Conserve your energy for when you really need it. Aim to run the first mile slower than your last. Remember: a lot of races take finish line photos, so make it a picture worth a thousand words! ;)

Overstride. A lot of runners believe that the longer their stride, the faster or more efficient they will become at running. This is not the case. You’ll be wasting a lot of energy and the only thing you’ll gain is a nice injury. The most common injury due to overstriding is shin splints because you’re causing a “braking” action with each step. Shorten your stride and try focusing on landing on your mid-foot. It’s going to feel awkward at first, but you’ll soon get used to it and it will come naturally.

Bad running form. Believe it or not, developing proper running form takes a lot of practice. Some people feel that if they vigorously swing their arms back and forth, it will propel them forward at a faster rate. There’s no reason to use up all of your energy by overusing your arms; save it for your, ahem…legs. It’s also good practice not to slouch in order to breathe more efficiently. Stand up straight (like you’re proud to be a runner) and avoid tensing up by all means possible. If you’d like further information, please watch this good form running video.

Not hydrating properly. This is a given, but you’d be surprised how many people don’t hydrate enough or over hydrate. You need to be aware of your fluid intake before, during, and after running. You lose a lot of water and electrolytes through sweat while running and you can cause dehydration if you’re not careful. This even happens during on those brutally cold days, though a lot of people tend to think differently, therefore don’t drink as much during their runs. And lo and behold, too much of a good thing can be bad. Yes, you can over hydrate. Scary, right? Click here to read about hydration tips.

Inadequately fueling your tank. View your tummy as a gas tank. You need to provide your body with the right fuel to run efficiently. Proper nutrition plays a role in performance and energy levels as well as recovery. Foods high in fiber may cause gastrointestinal distress, also know as, I-need-a-bathroom-STATitis. If you’re running for more than 90 minutes at a time, it’s wise to bring something (gels, shot bloks, sports drinks, or bars) with you to replace some of calories that have been burned during your run. This requires trial and error. What works for someone else may not work for you.

Too much, too soon. Before you begin any new exercise program, you should first get the approval of your primary scare physician. So, you chose running? That’s wonderful! Here’s the thing; you won’t roll out of bed one morning with the endurance to run a marathon if you’ve never ran before. Therefore, don’t train like you do because true progress takes a lot of time, discipline, and commitment. Take it one week at a time and increase your mileage slowly, about 10% each week. Set small, feasible goals. If you’ve never ran a complete mile, aim to do that. If you’ve never ran a 5K, aim to do that. So on and so forth. If you set your goals too high in the beginning, you’re only going to set yourself up for failure. It’s all about baby steps!

Saying “I can’t.” You’d be surprised how much you’re capable of as long as you try. Prove to yourself that the little voice inside of your head is a liar for ever doubting the potential you have for greatness. Have you tried in the past and believe you failed? You didn’t. The failure comes from not getting back up, moving forward, and trying again and again. Don’t allow yourself to feel defeated. Brush it off, move on, and say to yourself, “yes, I CAN.”

More running tips - Discovery Health

(Source: chasefear, via justbreathe831)

(Source: fitnessgirljunkie, via blueberry-blessings)

(Source: fitnessgirljunkie, via blueberry-blessings)

healthycarrotcake:

100 Beginner Running Tips!

Apparel Tips

1. Wear spandex shorts under your regular running shorts so you don’t chafe “down there.”
2. Cotton socks will only lead to blisters; invest in socks designed for running.
3. Ladies, do not skimp on a bra. Even if it costs more than your shoes it’s still a bargain.
4. Buy running clothes you look good in and that will motivate you to run.
5. Buy new running clothes at the end of the season when stores dump the old season’s line. Think clearance!

Community

1. Join your local running club—check with your local running store fitness center and/or recreation department to find one.
2. Volunteer at a local race—meet runners support runners and connect with your Community.

Manners

1. Remember to say “Thank You!” to race volunteers (e.g. when you get that cup of water at the aid station) and family and friends who support you.
2. Conscientiously share the trail with walkers, bikers and other runners.
3. Always try to balance running with the people you love by making a schedule that involves and is considerate of everyone.
4. Don’t carry loose change. It will annoy those who are running with you.
5. Don’t neglect and irritate your family and friends by spending all your time running and talking about running.

Motivation Tips

1. Sign up for a race as soon as you feel up to it.
2. Find a committed running partner. It is much harder to skip a run when you have someone else depending on you.
3. Remember that you will have plateaus in your progress and tough days along the way.
4. It gets easier.
5. Accept and appreciate the fact that not every single run can be a good one.
6. Be prepared to remove the words “can’t” and “never” from your vocabulary.
7. “Do not compare yourself to others. Run within yourself and for yourself first.
8. Don’t expect every run to be better than the last one; some of them will hurt.
9. Don’t think too much about it or you won’t do it.
10. Even a bad run is better then no run at all.
11. If you normally run with music try skipping it and listening to your feet to hear your pace and your gait.
12. Don’t be discouraged if you don’t experience weight loss immediately.
13. Start a running blog and read other running blogs regularly.
14. Running is not an excuse to triple your intake of doughnuts because runners gain weight too.

Nutrition Tips

1. Buy the powdered sports drink mix instead of premixed. It’s cheaper and more similar to race drink mixes.
2. Each pound you lose makes running a little easier.
3. Hydrate. Make it a habit to drink water throughout the day.
4. If you are running very long distance drink enough electrolytes (e.g. Gatorade).
5. On long runs eat something every hour—whether you feel like it or not.
6. During longer runs if you don’t like to carry water take some cash in your pocket pouch or a shoe wallet. Run a route where there’s a corner store that you can use as a pit stop to pick up your water and maybe use the bathroom.
7. Avoid eating spicy foods before running and the night before your long runs.
8. To aid recovery the most crucial time to eat and drink is in the hour immediately after you run.

Prevention Tips

1. Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing (guys don’t forget the nipples).
2. Do not increase your mileage more than 10 percent per week.
3. Guys: Band-Aids before the long runs. Your nipples will thank you in the shower afterwards.
4. Log your mileage for your legs and your Shoes. Too much on either will cause you injury.
5. If you are prone to shin splints and lower leg pain try running soft trails for your Training runs and save the asphalt for race day.
6. Do not run two hard days back-to-back.
7. Ice aches and pains immediately.
8. Pay attention to your form. Try to run lightly to minimize impact that could lead to injury.
9. Cut your Training by at least 30 percent to 50 percent every 4th or 5th week for recovery.
10. When trail running don’t forget the bug spray.
11. Neosporin (or another antibiotic cream) is good for chafed areas (if you didn’t use your BodyGlide!).
12. Make sure you cut your toenails short enough so they don’t jam into your Shoes!
13. Put some BodyGlide between your toes on long runs.
14. Be careful about running on paths that force you to run consistently on a slant. It’s hard on the hips knees and IT bands.
15. Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes.
16. Do not ice for more than 20 minutes at a time.
17. Do not use the hot tub after a race. It will increase inflammation and hinder healing.
18. Frozen peas make a great ice pack for aches and pains. A thin t-towel wrapped around them makes the cold more comfortable.

Racing Tips

1. Race day is not the day to try new shoes, eat new foods, or wear brand new clothing.
2. Do not try a marathon as your first race.
3. For races longer than 5k start out slower than you think you should.
4. If you conserve your energy during the first half of a race, you can finish strong.
5. When you pick up drinking cups at aid stations, squeeze gently so it folds slightly and is easier to drink from it while you are moving.
6. A plastic garbage on race day is a very fashionable cheap disposable raincoat.

Safety Tips

1. Be aware of cyclists approaching you from behind and try to keep to the right. Try to pay special attention when running with music.
2. Run facing traffic.
3. Never assume a car sees you.
4. Give horses wide berths on trails and walk as you pass them unless you enjoy a hoof to the melon.
5. Always carry I.D. because you just never know.

Shoe Tips

1. Try shoes on in the afternoon when your feet are bigger.
2. Doubleknot your shoe laces so they will not come undone when you run.
3. Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs.
4. Get assessed for the right kind of running shoes.

Training Tips

1. In the immortal words of Walt Stack famed senior-citizen distance runner “Start slow … and taper.”
2. At first keep your runs short and slow to avoid injury and soreness so you do not quit.
3. If you are breathing too hard slow down or walk a bit until you feel comfortable again.
4. Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.
5. Find a beginner training plan for your first race.
6. Set realistic short term and long term goals.
7. Keep a training diary.
8. Soreness one to two days after a run is normal (delayed onset muscle soreness).
9. No amount of money spent on gadget training programs or funny food can substitute for minutes, hours, days and weeks on the road.
10. There’s no shame in walking.
11. Subscribe to a running magazine or pick up a book or two on running.
12. Four laps around the local the high school track equals one mile.
13. Lift weights.
14. It’s okay to take walk breaks (run 1 minute walk 1 minute then progress to run 10 minutes walk 1 minute etc.).
15. Vary your training routes. This will prevent boredom and prevent your body from getting acclimated.
16. Speed work doesn’t have to be scientific. Try racing to one light post and then jogging to the next.
17. Push through rough spots by focusing on the sounds of your breath and feet touching the ground.
18. Do speedwork after you develop an endurance base.
19. Practice running harder in the last half of your runs.
20. Do abdominal breathing to get rid of side cramps or “stitches.”
21. If you can’t find the time to run, take your running gear to work.
22. Run on trails if at all possible. It will be easier on your body and you’ll love it.
23. Build rest into your schedule. Rest is just as important of an element as exercise in your fitness plan.
24. Forgive yourself. Over-ambitious goals usually lead to frustration and giving up on your fitness plan. If you miss a goal or milestone let it go and focus on the next opportunity to get it.
25. Mix-up your training plan. Make sure your training plan is not too heavily focused on one thing. No matter what level of runner you are your training plan should include four essential elements: endurance speed rest cross-training.

Weather Tips

1. Dress as if it is 10 degrees warmer than the temperature on the thermometer.
2. Wear sunscreen and a hat when the sun is beating down—even in winter.
3. Run early in the morning or later in evening to avoid mid-day heat.
4. Pick up a pair of Yaktrax  when running in icey conditions.
5. In the winter dress in layers (coolmax or other technical clothing) and wear a headband over your running hat to cover your ears.
6. For colder climates invest in socks rated to 40 below (usually found in sport/ski shops).
7. To keep cool in hot weather soak a bandana in cold water wring it out a bit and tie it loosely around your neck.
8. For hot weather fill your water bottle about half way lay it at an angle in the freezer and just before you head out for your run top it off with more water.

madsweat:

Keep the Weight Off and become a Successful Losers

At any given time, nearly 60 percent of Americans are actively trying to lose weight. It is no surprise that a myriad of weight loss products, diet books and gadgets flood the marketplace. Although many people succeed at losing…

(Source: hfpn)

“There are 1440 mins in the day, can’t you spare 30 of them for exercise?”

(Source: mybeginnersmind, via phitness)

healthycarrotcake:

Healthy Lifestyle: 6 Great Ways to Start Your Day

Put On Some Music
Music therapy has been shown to reduce stress and have a positive effect on health. But you don’t need a therapist to enjoy some of the benefits music has to offer. Listening to music as you get ready and start your day will create positive energy and a soothing sense of peace (or a sense of fun, if you play party music). Music can compliment other healthy lifestyle habits, adding a sense of peace to a yoga workout, putting a spring in your step on a morning walk, or stimulating your mind as you write in your journal.

Stretch in the Shower
The hot water will loosen up your muscles, so it’s easier to get a good stretch. The act of stretching will help to release stored tension and enable you to start the day feeling more relaxed, at peace, and ready to handle what comes your way.

Eat a Balanced Breakfast
For those of you who start the day on a bagel and coffee, read this! Breakfast is known as ‘the most important meal of the day’ for a very good reason: a healthy meal in the morning can balance your blood sugar levels and give you the sustenance you need to handle physical and mental stress. Without it, you will be less resilient, both physically and mentally. Be sure to have plenty of protein and fruit, not just caffeine and empty calories!

Drink Green Tea
Sipping a warm cup of tea is a soothing activity that will help you prepare for the day ahead and feel nurtured. Green tea is loaded with antioxidants, so it’s a delicious and healthy lifestyle choice.

Write in Your Journal
Journaling has many health and stress management benefits, and can also lead to increased self-awareness. Writing once a day can help you feel focused, process negative emotions, and solve problems.

Morning Walk
Walking has so many health benefits, the stress management benefits are practically just gravy! A morning walk can get you ready for your day, help you sleep better at night, lower your stress level, and reduce your risk of numerous health conditions. And if you bring a dog with you, you’ll be lavished with attention as well!

Yoga
For a healthy body and peaceful mind, few activities give as much ‘bang for your buck’ as yoga. Combining all the goodness of several stress management techniques, such as diaphragmic breathing, meditation, stretching and more, yoga provides some of the best stress management and health benefits you can find in a single technique. A good way to start your morning is by doing a series of yoga poses called Sun Salutations.

(via acciohealthylifestyle)

neglectingmyheart:

I love the feeling of running, the way that it hurts and the feeling of breaking through that pain. I love the feeling of running by myself, running until the pain inside of my head stops, until my heart is pounding so hard it can’t feel the damage that it has received. I love shattering everyone’s expectations with every step. In a world where almost everything is corrupt it is nice to run. It is so clean,so pure, and so refreshing.It renews my soul.

(Source: notjustskinny, via acciohealthylifestyle)