Tips for Becoming a Better Runner

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BY Unknown 2:12 AM 0

Tips for Becoming a Better Runner

For some, running is a fun pastime; for others, it's a tiresome necessity. But no matter where you fall on the running spectrum, if you're striving to become better, then here are seven things you can do to become a better runner.

1. Keep it consistent: If you stop running for a while, then you'll have to build your conditioning back up. So if you want to take your workout to the next level, then make sure you're staying consistent. Sign up for a race and start a training program to track your progress; you'll be able to see how much your hard work has paid off.
2. Learn proper form: It may seem like the simplest way to work out, but running does take skill to make sure you don't leave your body prone to injury. When running, keep your head stacked over your spine, relax the shoulders, and engage your abs. 
3. Dress the part: There's no need to invest in anything fancy, but be sure to spend wisely. The perfect pair of shoes can be the difference between feeling sluggish and being light on your feet, and it can also help prevent injuries. 
4. Fuel right: Running on an empty stomach can keep you from having the right amount of energy, but eating too much can lead to cramping. Look for a small snack containing carbs and protein for sustained energy. Timing is everything, however; if you're rushing out the door and haven't eaten anything, then go for something with 15 grams of easily digestible carbs (like a slice of white bread). Read more about 2 simple ways to boost metabolism in the morning
5. Drink water: Drinking enough water is another way to ensure you'll have a good run. If you don't drink enough water before your run (as well as during), then chances are you'll have to stop before you'd like to because of fatigue or a cramp. Make sure you drink an ounce of water for every 10 pounds of body weight about an hour or two before your workout. Read more about how much water you really need to drink daily
6. Have a plan: It's not all about consistency; you should also keep your body challenged. Running outside instead of just on the treadmill, for example, builds your muscle to help increase speed and endurance, as does incorporating high-intensity intervals. And techniques like negative splits will help improve your overall mile time as well. Plan on doing these types of runs for the majority of your workouts if you're trying to increase your mileage or time, but be sure to incorporate easy runs into your weekly plan as well.
7. Do more than run: Don't limit yourself to improving your pace just while you're on the road. There are many things you can do when you aren't running that can help you, like stretching after every run, strength training regularly, and getting enough sleep. Find out more: The best advice for new runners

Beginner Running Tips and Tricks

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BY Unknown 12:10 PM 0

Beginner Running Tips and Tricks

5 Things I Wish Someone Told Me Before I Started Running

Lot of people started running.If you need some really cool tips and tricks check this out!Our customers share with you!

Jennifer:

When I first got into running, I experienced everything from painful blisters to chafing to unsupported bosoms — no wonder I hated it. I wish someone had sat me down and told me these basic tips and tricks to help smooth my transition from nonrunner to runner. If you're just starting out on your own journey pounding the pavement or treadmill belt, here are things you should know about running.

It Gets Easier

As with most things, the more you do it, the easier it becomes. To strengthen your muscles, acclimate your heart and lungs, and increase your endurance, run at least three times a week. Start off with a doable distance such as two miles. Once that distance feels good, gradually increase your mileage. The key is to move at a comfortable pace for a reasonable amount of time. If you do too much too soon, you could end up with an injury or a deep hatred for the sport.

You Don't Have to Wear Two Sports Bras

If you're well-endowed, running can be painful. I wore two sports bras for the longest time because I couldn't find one that prevented the uncomfortable bounce. A cheap cotton sports bra from Target just won't do. You might have to spend $50 or more, but it's worth it when you only have to wear one bra you trust.

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The Best Advice For New Runners

Don't Skimp on Gear

For my first run, I picked up a $25 pair of sneaks and a pack of cheap cotton socks and wondered why I had screaming blisters. You don't need a ton of gear, but what you do need, you shouldn't skimp on. Spring for a trusty pair of well-fitting sneaks ($60-$120), a good pair of wicking socks ($10-$15), a super supportive sports bra ($30-$70), a seamless tank to prevent chafing ($20-$40), and a lightweight pair of running shorts to avoid wedgies ($20-$40). Technical gear specifically designed for running makes a huge difference and could make or break your new running career.

There Are Apps to Chart Your Run

I often drove running routes in my car to figure out mileage until my hubby introduced me to the wonderful world of iPhone running apps. The GPS not only keeps track of your distance, but it'll also chart your workout time, pace, calories burned, and elevation and give you a map of your run. Being able to track your workout might motivate you to keep going so you can beat your personal records.

Running Outside Is Harder Than the Treadmill

My power was out one morning — meaning no treadmill time for me — so I decided to run outside instead. It was so much harder! The real hills, the uneven terrain, the wind, the sun, the heat — it all makes running tougher than it already is. But I'll tell you, once I started running outside, I saw a huge improvement in my strength and endurance. I even lost the five extra pounds I could never quite shake, and my muscle definition was noticeable to others ("Damn, look at your calves!"). I know people are in love with their treadmills, but I wish someone suggested I run outside because the difficulty made me a better runner.

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The Best Advice For New Runners

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BY Unknown 6:41 AM 0

The Best Advice For New Runners

If you've been itching to take a run outside, now's your chance! Spring is the perfect time to work on your exercise hobby. If you're new to running, keep these running tips in mind the next time you head out for a confident and effective workout.

Start Slow

Just because you need to walk doesn't mean you're not a runner. Start with a mix of walking for five minutes and running for one (or less, if this is too hard at the start); as you get better, you can adjust each period as necessary.

Go Technical

Old tees and stretched-out sweats will make your run seem that much harder. Pick up some cute, flattering, and functional performance gear that won't chafe or soak up sweat. 

Beat Boredom

Even if you love to run, a 30-minute session can feel like forever without the right distraction. Have a workout playlist, podcast, or TV show on the treadmill cued up to help distract you when you just want to quit.

Don't Stretch Before

Yes, you do need to warm up muscles with some dynamic moves, but static stretching before you start isn't helpful — and may cause you to pull a muscle. Save your stretching for after every run in order to increase flexibility and prevent injury.

Set a Goal

Whether it's signing up for a 5K or setting a mile pace, having a goal will keep you dedicated to your running hobby.

Add Strength Training

Adding a few strength-training moves after your run saves you time, since you've already warmed up, and is great for building muscle and burning more calories. Even just five minutes of simple moves will help you see results in just a few weeks.

Get Off the Treadmill

The treadmill offers consistency and ideal conditions to learn how to run, but if you want to be a better runner, then take your jog out onto the road or trail. Outdoor conditions will make running seem harder at first, but you'll be working different sets of muscles and building endurance to become a better runner over time.

Check Your Form

Don't flail or cross your arms over your body while you run: keep elbows at 90 degrees and arms pumping back and forth close to the side of your body. This will help make running feel easier.

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Aim For Midfoot

Heel-striking, or hitting the ground with the back of your foot first, can make running feel harder or lead to injury. Try training yourself to land in the middle or on the ball of your foot instead.

Refuel

Go for carbs and protein immediately after your run; visit our webshop and buy some protein bar or Lite Ultra!These will help restore energy and repair muscles.

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Stay Alert

Running outside can be risky; make sure you keep your sport safe by wearing bright or reflective clothing, keeping your music volume low, and keeping an eye on road traffic.

Take Shorter Strides

Keep your stride length short instead of bounding through your run. The more relaxed your body, the easier running will feel.

Find a Buddy

Running is a solitary sport, but all those miles on the road can get monotonous on your own. Running with a partner not only will motivate you to stick with your routine, but also also make it a lot more fun.

Get Serious About Shoes

The wrong pair of sneakers can make running seem that much harder. Take the time to find what type of shoes work for your feet and gait, so you invest in shoes that your feet will love.

Stretch Those Toes

Your toes really do a lot while you run — help you balance, for one — so don't ignore them. Strengthen them with toe lifts or toe scrunches to keep them healthy and prevent problems like shin splints.

Vary It Up

Don't run from the hills; seek them. Sticking to the same surface, speed, or route can lead to overuse injuries or a weight-loss plateau. Make sure your running routine includes different kinds of runs, whether that means hilly, slow, fast, indoor, or outdoor.

Have a Snack

If it's been a few hours since your last meal, then about 30 minutes before a run, eat a small snack that's a mix of carbs and protein. You'll stay energized throughout your whole session. 

Know the Weather

In general, you should dress like it's 20 degrees warmer when you head out for a run. You'll get warmer as your heart rate rises, so if the weather is chilly, wear layers that you can easily remove.

Treat Your Feet

Rolling an ice-cold water bottle, golf ball, or tennis ball under your feet will help loosen tight fascia and prevent pain. Do this several times a week for happy feet.

Warm Up

Finding your ideal warm up will take time, but you should definitely make sure you have a routine. Whether it's a few minutes of light jogging and your run should include a few minutes to get your body ready for your workout.

Stay Hydrated

The key to a good run is making sure you drink enough water before you start — guzzling water during your run can cause cramps and make you take a lot of bathroom breaks. Drink about 15 to 20 ounces of water an hour before you go for a run; if it's a fast or long run, you should take along a water bottle to sip from as well.

Cool Down

Don't go from a high-intensity sprint to sitting down in the locker room. A good, slow jog and stretch after you've worked your muscles will increase flexibility and prevent tightness that can lead to injury. 

Go Ahead and Rest

With all the running and cross training in your week, it's important to realize that rest days are key as well. Stay consistent with your new routine, but don't forget that sometimes, the best thing for your body is doing nothing at all.

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