Faster, Harder, Longer: How to Maximize a Treadmill Workout

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BY Unknown 8:41 AM 0

Faster, Harder, Longer: How to Maximize a Treadmill Workout

Between the sloppy, muddy trails and Spring showers, unpredictable weather this time of year may be one reason to take refuge in your trusty ol' gym. Treadmills might feel safer and more controlled, but you might even find the workout feels a little easier. Don't sell yourself short! Use these tips to upgrade your treadmill time and maximize the benefits of your run.

To Burn More Calories

• Do intervals: Running at a consistent pace is great for longer training runs, but during shorter workouts, increase the intensity by including speed intervals. By alternating between running a few minutes at a moderate pace and throwing in bursts at a quicker pace (or even sprinting), you'll burn more calories, build endurance, and become a faster, stronger runner. Not to mention, intervals have also been proven to fight belly fat. Here's a 30-minute treadmill interval workout for you to try.
• Gradually increase your speed throughout your workout: Running faster burns more calories, and since you don't want to start your run at a seven mile per hour (mph) pace, start out with a brisk walk (four mph) and every two to five minutes, give your speed a little push until you're running at a five to eight mph pace.
• Run longer: It's good to mix up the type of running workouts you do, so on days that you're not running intervals or building up speed, do a longer run at a consistent pace. If you run for 30 minutes (at a pace of 10 minutes per mile) you'll burn 270 calories. Forty-five minutes burns 405 calories, and an hour long run burns 540 calories.

Read more: 

The Best Advice For New Runners

To Strengthen Your Muscles

• Raise the incline: Hills help to target your thighs, calves, and booty, so pump up the incline and you'll notice a little extra power in your lower body. Doing hill work will also help prevent shin splints.
• Incorporate walking lunges: Slow down the speed, take wider steps, and do walking lunges to tone your tush and legs.
• Let go of the handles and pump your arms: Using your upper body while running not only tones your biceps, triceps, and shoulders, but since you're balancing without holding on, you'll also tone your core.

Read more: 

Tips for Becoming a Better Runner

To Increase Your Speed

• Incorporate tempo runs: If you want to run faster, you must practice running at a faster pace. Tempo work involves running slightly faster than your normal, comfortable pace for a steady period of time. After warming up, set your desired pace on the treadmill and run. The treadmill is like a metronome forcing you to keep tempo.
• Practice negative splits: This technique involves running the second half of a run at a faster pace than the first half. It seems like it might make your total time slower, but conserving your energy in the beginning and allowing your muscles to warm up will actually help you comfortably increase your pace on the second half of your workout, so you end up with a faster time. Find more about the benefit of training with negative splits here.
• Include intervals with incline: Throughout your workout, periodically raise the incline for a few minutes to represent the hills you'd find on a trail run. Then when you lower the slope to a flat position, you'll feel stronger and be able to run much faster.

Read more: 

Beginner Running Tips and Tricks

4 Easy Tricks to Send the "I'm Full" Signal

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BY Unknown 2:17 PM 0

4 Easy Tricks to Send the "I'm Full" Signal

Portion control is a key player when it comes to a balanced diet, but it can be hard to stop when your cravings are telling you to reach for seconds — or thirds. When you first begin to realize that you're full, use these tricks to tell your mind that the meal is over.

• Pick peppermint: A piece of hard candy, a mint, a mug of tea, or even mouthwash — after eating, go for anything peppermint-flavored to flood your senses and keep your instincts in check. As a natural appetite suppressant, peppermint will help you control your cravings and avoid postmeal munchies.Find out more: Meal Snack to Help Control Appetite and Cravings
• Get up and move: The best way to let your body know that it's time to stop eating? Switch locations. It's hard to keep eating if you're no longer near the food! Move from the kitchen to the living room, and busy yourself with other tasks. Even better, consider going on a walk once mealtime is over.
• Have a small taste of something sweet: Sometimes, just a spoonful of something sweet can curb the urge to keep eating while also signifying the end of a meal. Instead of reaching for a giant slice of cake, choose a healthy, water-based food that will help you feel full. Try a handful of berries, a serving of watermelon, or a spoonful of pomegranate seeds — the tart seeds pack a major antioxidant punch, plus they're high in vitamin A, vitamin C, and fiber.
• Make postmeal plans: If you have something to do after a meal, you'll find it easy to steer clear of unnecessary seconds and quit eating once you're satisfied. It doesn't need to be a major to-do, either — simply planning to call a friend or pack tomorrow's gym bag will help you stay focused and stop snacking.

The 10 Biggest Running Mistakes You're Making

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BY Unknown 3:24 AM 0

The 10 Biggest Running Mistakes You're Making

Whether you're new to running or have a few races under your belt, the way you run might be the reason you can't seem to shake off those lead legs. Take a look at this checklist to be sure you aren't holding yourself back with these running mistakes. Changing one of these bad habits may just be the key to your next easy, breezy run.

1. You don't switch your route: Same time, same route can make for a boring workout — and stats that don't ever improve. Switching up your route will challenge different muscles, keep you motivated, and improve your running skills. Don't stick to your tried-and-true trail. Find out more: Tips for Becoming Better Runner
2. You don't fuel right: You may be able to power through a short run without any food, but if you're going long, you need fuel and water. Time your run so it's two to three hours after a meal, or have a snack full of carbs and protein about 30 minutes to an hour before you go for a run. Don't forget to drink plenty of water well before you step out; drinking too much right before you go can cause cramps.
3. You don't warm up: Starting your run at full force is not a good idea. You'll feel sluggish, tight, and discouraged if you don't warm up before that sprint. Do a light jog or five minutes of brisk walking before starting your actual run.
4. You don't cool down: You came, you conquered, you're done with your run. Don't stop now, however; you still need to take a few minutes to stretch your warmed muscles to help you recover. Postrun stretches will help increase your flexibility and reduce muscle soreness.
5. You don't check your form: Running may seem natural, but a few body adjustments can make a big difference, allowing you to run faster, longer, and more efficiently. Make a mental note to pay attention to your running form every once in a while; your shoulders should be relaxed and down, your arms should swing parallel to the ground (without crossing your midsection), and your head should be up and looking forward, not down.
6. You don't challenge yourself: If you want to be a better runner, you need to up your pace. Intervals and tempo runs help you increase your speed in the short term, so that in the long run, you become a faster, better runner.
7. You run in the wrong gear: Sweat-soaked cotton shirts, shoes without enough support, and pants with chafing seams — all of these can cut a run short or at least make you not want to go out again. Invest in a few key pieces once you've upped your mileage; you'll be surprised how much what you wear matters.
8. You push yourself too hard: Challenging yourself is great, but doing too much too soon is a common cause of runner burnout, not to mention injuries. Start off slow and gradually increase your pace as you get more comfortable. Remember not to ramp up your mileage too quickly; increase your total by only 10 percent every week.
9. Your strides are too long: It may feel good to bound down that trail, but if you make a habit of taking too-long strides, you may tire more quickly. Shorter strides are also easier on your knees, so if you find yourself going long, shorten your steps to see if it feels better.
10. You're not consistent: It's not going to get easier unless you stick with it. Try to run three times a week if you want to become a better runner; you'll be amazed at how much easier that three-miler seems after just a few weeks of running.

Why Does My Face Turn Red When I Exercise?

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BY Unknown 6:43 AM 0

Why Does My Face Turn Red When I Exercise?

There's nothing like the feeling of getting all hot and sweaty from a good cardio workout. You feel amazing, full of energy, and all revved up on endorphins, so why do people keep asking if you're OK? You catch a glimpse of your sweaty self in the bathroom mirror, and the unnaturally, brilliantly red face staring back takes you by surprise, too. Wait — are you OK?

Should You Be Worried About Your Beet-Red Face?

Your frighteningly scarlet skin may not look the prettiest, but it's no cause for alarm. It's actually just a sign that you're working hard and building up heat. When your body temperature begins to climb, you perspire to keep cool, but it also dilates the blood vessels in your skin to reduce your overall body temp. Your face turns red because warm, oxygenated blood rushes to the surface of your skin, which helps heat radiate off of it and prevents you from overheating.

Go ahead and continue exercising as long as you feel good and have no other symptoms. If you find that your flushed face is accompanied by fatigue, dizziness, sweating more than usual, or nausea, then it could be a sign of heat exhaustion, which is more likely to happen outside on hot and humid days. Working out in a hot room or in higher temps is definitely a risk, so if you experience these symptoms, stop exercising immediately, get inside where it's cooler, loosen up tight clothing (or remove it altogether), and drink plenty of cool water.Find out more: How much water you really need to drink.

To prevent heat exhaustion, make sure to drink plenty of fluids before and during your workout. If you love outdoor workouts, try to exercise during a time of day when temperatures are the lowest, like in the early morning. It also helps to run on shady trails in the woods or on a breezy path near a lake or beach.

Read More:

The Best Advice For New Runners

Are You Making These Running-Form Mistakes?

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BY Unknown 11:10 AM 0

Are You Making These Running-Form Mistakes?

Running is all about putting one foot in front of the other. Sounds easy enough, right? But if your running form is off, then you'll likely end up with aches, strains, and injuries that could keep you from lacing up your sneakers at all. If thoughts of warmer weather are inspiring you to hit the treadmill, trail, or road, or you're training for your first 5K or full marathon, make sure to avoid these running-form mistakes.

Head

Prevent neck strain and encourage an open throat for easy breathing by keeping your head stacked over your spine. Avoid tilting it up or down toward your chest, as this could strain the neck. Correct head position also encourages a straight, upright stance, which makes you a more efficient runner. Be mindful about relaxing the muscles in the face, wearing sunglasses to prevent squinting, and relaxing your jaw, since not doing all three of these can lead to a headache.

Shoulders

Without even realizing it, you may be running with your upper back and shoulders tensed up toward your ears. Every so often, take a nice deep breath in and as you exhale, relax your upper torso and actively roll your shoulders back and down toward your pelvis. Do a self-check to make sure your shoulders are stacked over the hips — hunching the upper body forward not only makes it difficult to breathe, it also puts pressure on your lower back and knees.

Arms

Leave the side-to-side swaying arms for the dance floor. Your arms shouldn't move across the midline of your body when you run — it uses up energy, tires your muscles, and actually interferes with the forward motion of your body. To increase your speed and endurance, focus on pumping your arms in a fluid motion, forward and back, keeping your elbows at 90-degree angles.

More:

The Best Advice For New Runners

Hands

Clenched fists translate to tense arms and shoulders, which tires your muscles and can cause a dull, achy sensation. Not to mention, it also makes you look like an angry runner! Maintain a sense of relaxation in your torso by running with a slightly open fist, pretending you're holding an egg in each palm. With a normal running pace, the hands shouldn't come higher than the lower breastbone.

Hips and belly

Many runners complain of lower back pain, and one reason is because they don't engage their abs. While running, concentrate on drawing your navel in toward your spine to keep your pelvis and lower spine stable. With the hips staying directly below the shoulders, tuck your pelvis under slightly as if you're sitting on a stool. This will help you engage your lower abs and keep the spine straight.

Feet

Where your feet strike is a big debate among runners. In order to land with the least amount of jarring pressure on your ankles and knees and have the ability to push off the ground with great force, it's best to land on the midfoot — not on the heel. The foot should be in line with the knee and chest when it makes contact with the ground. Then roll forward quickly onto the toes, pushing off the ground with each step. Landing softly is key — no one should hear you pounding your feet as you run. Think of yourself as a deer, quietly and effortlessly bounding as you move.

More:

How to Breathe When Running

7 Exercises That Are Wasting Your Time

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BY Unknown 3:38 AM 0

7 Exercises That Are Wasting Your Time

No woman walks into the gym hoping to blow her time on so-so-results. Get more out of every rep and workout by trading these ineffective (and crazy common!) exercises for our superior time-saving alternatives.

The Stationary-Bike Warm-Up

You need to warm up, but the typical five-minute tour on the stationary bike probably isn't going to do much. Your warm-up should get your heart rate to at least 60 to 65 percent of your max heart rate (aim for 120 or up).
This will increase your core body temperature and get blood and nutrients to your muscles so you're primed for your workout. "If you don't increase your heart rate or break a sweat, you're wasting your time".

Read more:

8 Reasons to Monitor Your Heart Rate

Better Moves: Warm up (and in less time!) by hammering out some quick bodyweight exercises. Try 30 jumping jacks, 30 bodyweight squats, 15 mountain climbers, or 10 to 15 burpees, Maddalone recommends. Our hearts are pounding just thinking about it.

Machine Leg Presses

The leg-press machine turns a multi-plane exercise (squats) into a single-plane exercise. Translation: Your legs can only move in one direction, not up and down, side to side, and forward and backward, like nature intended. Your stabilizer muscles are taken out of the equation, and you get only a fraction of the muscle-building, calorie-torching benefits.

Better Moves: "Squats are probably one of the best multi-joint exercises"."They not only develop your legs, they also help develop overall trunk stability." Start with bodyweight squats and then progress to goblet squats, holding a dumbbell or kettlebell at your chest for added resistance, he says. To get the most out of the exercise, make sure to lower your torso until your thighbone is parallel to the ground and keep your weight in your heels.

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Smith Machine Shoulder Presses

This one goes on the inefficient list for the same reason as the machine leg presses: The Smith machine fixes your weight's path so that you only need to push it up and down. You don't need to work to keep the weight stable, meaning fewer muscles in your shoulders work during every rep.

Better Moves: You might need to lift less weight, but performing shoulder presses with a set of dumbbells is going to get you a better burn and sexier set of shoulders.

Kettlebell Swings

It's one of the most common kettlebell exercises out there, but kettlebell swings—in which you swing a kettlebell between your legs and then up in front of you or even over your head—use a lot of momentum, says certified personal trainer John Rowley, director of wellness at the International Sports Sciences Association. The more momentum you use, the less muscle you use—and sculpt.

Better Moves: Most people do kettlebell swings in an effort to tone their legs and the frontal deltoids, Rowley says. If that's you, opt for working your legs with squats or lunges and working your front deltoids with slow and controlled dumbbell front raises.

Weighted Side Bends

When it comes to working your obliques, many women perform these: They stand tall, holding a dumbbell at one side, and they crunch toward it over and over again. And while they will work your external obliques, crunching like this, especially with heavy weights, will make those muscles more pronounced and dare we say it, bigger, according to certified group fitness instructor A. Burke. If you're vying for a chiseled athletic look, that's great, but if you want to make your middle look smaller, this could be counterproductive. Plus, these side bends don't do much for your internal obliques or the rest of your core, which is critical to sports performance, she says.

Better Moves: Try side planks with a twist, bicycles, and Russian twists, she says. They'll all work your external obliques, while also working your deeper abdominal muscles—including your internal obliques and transverse abdominis, your true powerhouse.

More:

How Much Should You Exercise to Lose Weight?

Hip Adduction/Abduction Machine

You know that machine that makes you feel like you're sitting in stirrups at the gyno's office? Yeah, you don't need it. "By sitting when performing this exercise, you're actually hurting your ability to deliver maximum results," . "The glute muscles have a harder time activating while you are in the seated position, and you're not working a variety of muscles here, when you could be using a different exercise."

Better Moves: Try squats, lunges, and, if you really want to work your inner and outer thighs, side lunges, Rowley says. By working those muscles while standing, you'll be able to better work your adductors and abductors, while you'll also get an awesome calorie burn by also recruiting your quads, hamstrings, glutes, and calves.

Machine Leg Extensions

These can strengthen the muscles in your upper thighs, but that's about it, says doctor of physical therapy and strength and conditioning specialist Sean M. Wells, DPT, PT, CSCS, a bistroMD fitness expert. "Isolated movements like this one provide very little carryover to daily functioning and sports performance," he says. "Moreover, they lack the efficiency of using multiple muscle groups for maximal calorie burning needed for weight loss and general health."

Better Moves: Again, the squat reigns supreme. (See how many moves you could cut from your workout routine if you simply squatted?) Squats involve multiple joints to strengthen the front and back of your legs, as well as your butt, so it builds more strength and burns more calories, Wells says. Plus, it's completely functional, meaning it mimics motions you do in everyday life outside of the gym. Step-ups and lunges are also great quad-strengtheners that work the rest of your legs, too, he says.

8 Reasons to Monitor Your Heart Rate

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BY Unknown 2:27 AM 0

8 Reasons to Monitor Your Heart Rate

Forget the bulky, uncomfortable chest straps (because let's be honest, you weren't really using them anyway). Today's heart rate monitors are small, sleek, and 100 percent capable of keeping you on top of your health. Here are eight reasons you need to keep tabs on your ticker's beats.

You'll Know Your Starting Point

Monitoring your heart rate first thing in the morning—as in, before you even sit up in bed for that glass of hot lemon water—secures a baseline measurement that helps you determine when your rate is too high, too low or just right (you know, like Goldilocks).

Lino Velo, PhD, vice president of advanced R&D for LifeTrak, suggests lying in bed for a few moments after waking (so your body can adjust to being awake) and then measuring.

No heart rate monitor? Gently place two fingers on your neck or wrist, directly on the artery, and count the number of pulses for 30 seconds. Multiply that by two to get the number of beats per minute. This is your resting heart rate, or the time when your heart is pumping the least amount of blood you need because you're not exercising. The average heart rate is between 60 and 100 beats per minute, according to the American Heart Association, but Velo says athletes can dip lower into the 40 to 60 range. But be warned: Stress and illness can spike your heart rate, so make sure you're feeling top-notch to get the most accurate reading.

You'll Know When You're Dehydrated

Your heart rate can increase when you're dehydrated, explains Velo. Of course, an increased heart rate can indicate other issues (see subsquent slides). But if you're feeling dizzy when you stand up or sit down quickly, and your heart starts beating faster, you may be dehydrated. See, when you're fully hydrated and move from a sitting to standing position, your blood pressure drops for a few seconds, but then your heart rate speeds up to quickly restabilize that pressure, says Velo. But if you're dehydrated, there's not enough fluid in the blood and there's a decrease in flow to the brain. Your nogger senses that condition, signaling the heart to beat faster and causing a bout of dizziness. So next time you feel light-headed when you stand up after spending time at the computer, grab a glass of H20 for good measure.

You'll Chill Out

Keeping tabs on your ticker throughout the day, with the help of monitors in the form of a watch or wristband, can tip you off when you're dealing with a lot of stress. If you notice your heart rate is higher when you're working on a big presentation, or when you're slammed with an unexpected deadline, that's a sign you need to relax. Velo suggests taking a few moments to meditate. Not only can it help lower your numbers, but it can also recenter your focus so you nail that all-important project.

You Can Avoid the Flu

A higher than normal heart rate (by about 10 to 15 beats per minute) could be a sign that you're fighting an illness, like the cold or flu. A rapid heart rate is one of many signs of the flu, and if it accompanies other symptoms like fever, body aches, and cough, then get to your doctor ASAP to see what you can do. If you don't experience other symptoms, though, simply take extra precautions to make sure your health is up to snuff.

You Can Monitor Your Progress

Not sure if you're stuck in a fitness rut? Measure your heart rate. As you progress through a routine, your numbers lower because your heart has become stronger and more efficient, and you burn fewer calories, says Mike Herlihy, senior product specialist for Polar, a company that specializes in developing heart rate monitors and sports watches. "If you see your heart rate drop after doing the same routine for a few weeks, then you're becoming accustomed to the exercise," he says. "When that happens, mix up your activity with different intensities and durations." So instead of going for your usual steady-state run, mix in some high-speed interval training.

You Can Manage a Health Condition

When you're dealing with an ongoing medical condition that requires the use of medication (like high blood pressure), your doctor will say your heart rate needs to stay within a certain BPM (beats per minute) range. That's because there's often a beta blocker—which blocks adrenaline and lowers heart rate—in the medicine, so it's important to make sure the dosage doesn't cause your number to dip too low. The American Heart Association says keeping tabs on your heart rate will help your doctor better determine whether you should change a dosage or switch to a new medication entirely.

You'll Make the Most of Your Workout

When it's time to #makefithappen, your heart rate is going to cruise to a much higher level simply because your body needs more oxygen and blood to accommodate the higher level of activity. Here's how to figure out your maximum active heart rate. Once you've got those numbers down, the key is to stay within 74 to 84 percent of that range when working out as a beginner, or 85 to 94 percent for 12- to 20-minute intervals if weight loss.Tracking your heart rate during a workout allows you to push your heart in a controlled manner, as opposed to the old boot-camp mentality that harder is always better," she says. "It allows me to work with people of all fitness levels and successfully, and progressively, improve their cardiovascular system." In other words, what works best for your bestie isn't necessarily what your heart needs, so training with a heart rate monitor can help you pinpoint the proper zone that'll give you the most bang for your sweaty buck.

It Could Save Your Life

An irregular heart beat is one of the most common signs of arrhythmia, an abnormal heart rhythm that can lead to an often-fatal cardiac arrest if not treated correctly, according to the American Heart Association. If you monitor your heart rate on the reg, it'll be easier for you to notice when something has gone awry. In other words, catching those heart rate changes as early as possible could help your doctor determine a course of action quickly and avoid something serious—even fatal—from occurring.

How Long Should You Wait to Work Out After Eating?

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BY Unknown 4:09 AM 0

How Long Should You Wait to Work Out After Eating?

How you space out meals during the course of the day might not make a big difference in the calorie department, but it has huge implications on your workout performance.

Not only can ineffectively fueling your body hinder your performance, but also, eating too much before exercise can interfere with your goals. When it comes to eating before exercise, it's all about timing.

No matter what time of day you choose to exercise, make sure to plan your workout two to three hours after your meal. Going overboard with too much food right before a workout will leave you feeling sluggish and can lead to stomach discomfort. The last thing you want is your workout habits to hinder your digestion process.

If it's been a few hours since your last meal, then most experts agree that you should eat a small snack one hour before your workout to properly fuel your body. Find out why you should load up on protein in the morning. A combination of carbs and a little protein, all under 200 calories, will do the trick. If you're not sure what constitutes a good choice, then check out these healthy pre-workout snacks for inspiration. And if you're going for an early workout session, then remember that exercising on an empty stomach — even when you first wake up — isn't ideal. It might feel tough to eat first thing in the morning, but fueling your body with proper nutrients is essential for your workout. Consider one of these oatmeal in the morning you can enjoy an hour before your morning workout.

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.

More:

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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