Category: Running

9 Ways to Get Motivated to Run

Running grows more and more popular every year with good reasons: You can get involved in this fun and affordable sport with just a pair of running shoes, shirts and a T-shirt. You can run on sidewalks, a track or trail and no matter where you live, you can run. Running is one of the best things you can do for your body and spirit.

9-ways-to-get-motivated-to-run

If you’ve never run before, turning off the TV and getting of the couch might be challenging. These tips will help get you motivated and progress from a couch potato to a race runner in no time while having fun.

Know Your Objective

If you don’t know why you are doing it, you are likely to give up too soon. You may want to lose weight, lower blood sugar, get healthy, spend more time outdoors, fight depression or embrace the activity a friend or loved one is doing so you can spend more time with him or her. No matter what the reason is, make sure you know why you want to run.

Set a Goal

It is much easier to stay motivated if you have a concrete, measurable goal. If you are new to running, sign up for a race. Registering for a race can perform miracles for your motivation—you’ll have to work hard to have your money pay off. Participation in a race is also a great way for a beginner to get involved with the running community. Once you cross the finish line, you’ll be hooked forever.

Find Partners in Crime

Everything is easier and much more fun when you have someone to share it with. Running is a great way of spending time with people you care about or making new friends. Schedule runs with your spouse, kids or friends, and you’ll run out of excuses not to run when someone asks, “Are we running today?” Can’t encourage your close ones to run with you? Sign up for a local running club. You will make new friends and get lots of support.

Follow a Training Plan

Many beginners make the same mistake. They just put on their shoes and try to run for as long as they can. In five minutes or less, they run out of breath, switch to walking and swear not to do it again. Following a training plan will make it easy for you to ease into running and progress safely. Programs like the popular C25K are designed just for beginners and bring you, step-by-step, from 60 seconds of running to a 5K race. Plus, they are a great motivation: Once you start week one, you can’t wait to graduate.

Source: active.com

8 Running Tricks I Wish I Knew When I Was a Kid

Be smart, be intelligent and be informed.

It is important to develop smart exercise habits from a young age. Children who learn how to exercise safely carry these skills into adulthood. For those of us who didn’t know about proper technique as children… It’s never to late to start.

Here are the eight best tips for runners that you’ll wish you had known years ago:

1. Thank Your Feet

Our feet are incredibly hard workers. One way we can pamper them is through massage.

Researchers at McMaster University in Hamilton, Canada, found that massaging tired muscles after exercise is effective because it ‘turns off’ genes associated with inflammation, and activates genes associated with healing. Massage feet by applying lotion or oil to your hands and manually rubbing them. Or, massage your soles by sitting in a chair and gliding your foot across a golf or tennis ball. Devote at least two minutes to each foot.

2. Maintain Proper Form

We know about the importance of good posture. Maintaining proper form while running is also important, for our physiological health and optimal performance.

Your head and torso should be positioned comfortably upright to allow for maximum lung capacity. Your shoulders should remain level. Bend your arms about 90 degrees at the elbow, and relax your hands. Your hips should point forward, and your legs should lift minimally during a steady jog. Your feet should hit the ground beneath your hips. The area between your heel and mid-foot should make first contact with the ground, then roll quickly forward, and push off.

3. Fuel Up

Your body burns about 100 calories for each mile—or 1.6km—you run. Eat enough throughout the day so you don’t feel faint toward the end of your workout.

Avoid eating foods that are heavy in fats before exercising, as these can be difficult to digest. Long-distance runners can purchase a special backpack that comes equipped with a water pouch and tubular straw, allowing you to sip without stopping. For mid-workout snacks, you can use an elastic belt with built-in loops to hold prepackaged gels or energy bars. Have a snack within an hour after your run, and replenish your sodium and electrolytes with a sports drink.

4. Sprint to the Finish

When we run, our brains constantly communicate with our muscles, trying to figure out how to move as efficiently as possible. This explains why runners’ performance improves with experience.

Matt Fitzgerald, coach and training expert for Pear Sports, tells us that we can boost this process by pushing ourselves. To do this without overtraining, Fitzgerald recommends saving the last five minutes of your run for a sprint. As you approach the end of your route, ramp up the speed and push yourself.

5. Relax Your Mind

Research has indicated that skilled athletes have lower brain activity while performing sport-specific movements, when compared to novices. They aren’t stressing, or reciting information while they workout. They are mentally ‘in the zone’.

We can use this advice while we develop as runners. Learning the basics may take some effort. But with time, running should begin to feel very natural, almost effortless. And this feeling will allow your mind to be tranquil.

6. Condition Your Legs

When you run, your legs function like springs. As they hit the ground, your tendons and muscles stretch to absorb the impact. They then release that energy toward the ground and return to their normal length.

Matt Fitzgerald, coach and training expert for Pear Sports, recommends utilising plyometric exercises such as the ‘box jump’ to increase bone density and decrease the risk of injury. To perform the box jump, stack aerobic steps 6-18 inches—or about 15-45cm—high. Stand on one foot, and hop from the ground to the step, and back down. Repeat this 12 times, then switch to the other foot.

7. Breathe

As a runner, you may be familiar with ‘side stitches’—common abdominal cramps that occur during your run. One way to prevent these is to regulate your breathing while you exercise.

Try matching your breathing to your strides. For instance, inhale once every two strides, then exhale once every two strides. Do not force yourself to inhale more than what feels comfortable; your body needs to release CO2 as much as it needs to intake oxygen.

8. Stretch After Each Workout

Do not overstretch before you run. Lisa Johnson, certified personal trainer, runner, and owner of Modern Pilates in Boston, warns us that doing so could hurt your performance or make you more susceptible to injury.

Instead, Johnson recommends gradually building up speed as you begin your workout. Walk briskly for two minutes, then jog lightly for two minutes, then shift up to your normal speed. According to the National Health Service (NHS), stretching after your run helps you cool down and increase flexibility. Stretch all of your muscles, and hold each stretch for at least 15 seconds.

Source: runsociety.com

What’s the Best Time of Day to Run?

How can the time of day affect your running?

The best time to run in the day is something that is not often considered by many runners on a daily basis. The time of day that runners choose to exercise is normally determined by external factors, and also finding the motivation to run can affect what time of the day you choose to get your trainers on and get out of the door.

As most adults often have a busy work schedule to work around, their daily exercise is often limited to a morning or evening run. The times of day that most runners choose to run all have their advantages and disadvantages, as well as physical and mental obstacles to overcome.

Running in the morning

When I run around the streets of Cardiff or a park nearby early in the morning, I always encounter many runners who choose to run before the stress of the day ahead begins. I believe that the best way to start a day is to go for a morning run, as it can help me organise myself for the day ahead.

The benefits of morning running

The streets can be a lot quieter in the morning compared to other times of the day, which means there can be more freedom in the pace that you run.
If you are hoping to lose weight a morning run is the best option as you can burn more calories by running on an empty stomach, rather than running after your morning meal.
While the run in the morning may feel harder than later on in the day, there is a sense of achievement in getting out of bed and completing a long run, despite the challenges of actually undertaking a run at this time of day.

The drawbacks of morning running

Finding the motivation to get up early in the morning and actually leave the house is something that stops a lot of people getting up to do exercise at this time.
All of your body functions are going to be slower after just waking up in the morning. Body temperature is generally low in the morning after just waking up, and this can cause the muscles to be stiff, which could cause potential injuries. For this reason it is important to warm up before running, either with gentle stretching or by jogging slowly to start with.
Running straight after waking up normally means that you wouldn’t have eaten since the night before. This results in lower energy stores. Lung function is also poorer in the morning, which can cause problems for running performance.

Running in the afternoon or evening

Many runners choose to run in the afternoon or evening because it is easier to feel motivated to go for a run at this time, and most runners feel that they perform at their best.

The benefits of afternoon and evening running

Most runners have a lot more time in the evening to complete a longer run because they don’t have to rush anywhere by a certain time, like they do in the morning.
Body temperature peaks during this time of day and this produces better running performance than at any other time in the day.
The motivation to run in the evening could also be a lot higher than earlier on in the day which could mean that you get out of the door more often.

The drawbacks of afternoon and evening running

Running in the evening can mean that after a long day in work you may feel too tired to put on your trainers and leave for a run. You can get round this by forcing yourself out of the house straight away when you get in before having the chance to sit down.
An evening run could make it harder to sleep at night, which could affect your sleeping pattern and the quality of sleep that you have.
Running at night also means that you are more vulnerable. It is important that you are safe and that you wear high visibility clothing when running in the dark. It is also advisable to let someone know where you are on your run.

Conclusion

Everyone has different commitments and schedules, some of us may have more choice than others as to when to run in the day. If you have a choice, try different times to run and see how your body responds. You may also like to vary the time of day you run, to add more interest. Above all, be safe and have fun!

Source: runandbecome.com

Why You Should Stretch After Your Run And Not Before?

Static stretching used to be the prescription for every exercise class in every grade. However it’s been shown that stretching muscles before running without dynamic movement is not a great thing. Here’s why you should refrain from performing static stretches before running.

Why you should not static stretch before running

You’re not warmed up yet.
Cold muscles are tight muscles. Warming up your muscles first means you’ll be better able to complete any stretch.

You’re likely to pull a muscle.
Runners are more likely to get a strain in tight, cold muscles, especially if you go too far into a stretch. That’s because cold muscles are more likely to be torn or pulled.

You’ll run slower.
Studies have shown that those who use static stretching before a hard workout are more likely to perform at a lesser level than those who don’t stretch before.

Why you should static stretch after running

You’ll improve your range of motion.
Stretching after you run will help with flexibility. Warm muscles are more pliable, and you’ll find you can reach further than when your muscles are cold. However, be careful that you don’t overstretch.

It will feel great.
Stretching out your hamstrings, quads and hips after a long run can feel amazing. You will immediately feel a sense of relief and get that “ahhh” moment.

HOW TO PREVENT SOME COMMON RUNNING INJURIES?

Running is a great form of exercise, recreation, and sport participation for adults, adolescents, and children. Whether alone or in a team environment, running, when done properly, can enhance physical fitness, coordination, sense of accomplishment and physical and emotional development. However, running under adverse conditions or with inadequate clothing and equipment can cause a variety of injuries and physical stress.

Preventing Running Injuries

WHAT ARE THE SIGNS THAT I MIGHT HAVE A RUNNING INJURY?

Signs that you may be injured or need to alter or stop your running include:

Pain or discomfort while running
Pain at rest
Inability to sleep
Limping
Easily experiencing shortness of breath (exercise asthma)
Stiffness
Headaches during or after running
Dizziness or lightheaded feeling any time

WHAT ARE SOME COMMON RUNNING INJURIES?

Running injuries in kids are relatively common and may include:

Knee injuries — kneecap pain, tendonitis
Lower leg pain — shin splints, stress fractures, calf problems
Foot and ankle injuries — ankle sprain, heel pain, plantar fasciitis (bottom of foot pain), toe injuries
Pelvic and hip injuries — muscle pulls, growth plate stress injuries, tendonitis, groin pain, buttock pain
Heat injuries — sunburn, dehydration, heat exhaustion, stroke
Skin injuries — blisters or heat rash

WHY IS IT IMPORTANT TO STOP RUNNING IF I’M HURT?

Pushing through pain just makes the problem worse, which will keep you from running for a long time. Stopping when there is a problem and correcting it gets you back running again in the shortest, safest amount of time. Whenever there is a problem, contact your doctor immediately for proper diagnosis and treatment. Most of the time, problems are easily fixed if attended to quickly.

HOW CAN I PREVENT RUNNING INJURIES?

Planning Goals:

Talk about running with a coach, athletic trainer, knowledgeable adult runner, or running organization
Children and parents should consistently discuss the goals of the running program
Determine the reason (goal) you are running (e.g., fitness, recreation, training, competition)
Develop a running plan and strategy that is compatible with your goal and your current level of fitness
Set safe, achieveable goals and advance slowly and cautiously

Preparing to Run
Hydrate (drink water) well in advance
Stretch for five minutes before beginning
Speed up slowly
Proper Running Attire

The local running store is a good place to start and ask questions. It’s important to remember the following:
Lightweight, breathable clothing prevents perspiration buildup and allows for better body heat regulation
Running hats, head covers, and ear covers shield the sun but allow temperature regulation — they are also excellent for cold weather to avoid frostbite
Proper fitting and proper thickness of socks help avoid blisters and irritation
Proper shoes with good support arches should fit well and be comfortable
Inspect your shoes before running: if they have worn thin or are angled, purchase new shoes
Orthotic shoe inserts (commercial off-the-shelf or custom-made) are especially valuable for people with flat feet, high-arched feet, unstable ankles, or foot problems

Safe Locations and Times to Run
Flat ground is more gentle on the body than hills
Avoid steep hills
All-purpose track surfaces (high school track) are ideal — especially for beginners
Stay in well-lit areas (e.g., schools, public streets).
Always run with a partner (preferably a teen or parent)
A parent should always know:
– where you are running
– when you are running
– how far you are running
– with whom you are running
– when you expect to be back
– when you are finished
Use a bag to carry a cell phone with you
Avoid using headphones, especially if you are running on the street, so you can hear traffic and warning sounds

Safe Weather Conditions

Children and adolescents cannot tolerate the weather extremes that adults can, making them more susceptible to heat and cold injuries. Prevent heat illnesses (e.g., sunburn, dehydration, exhaustion) or cold injuries (frostbite) by monitoring the weather conditions.

Source:stopsportsinjuries.org

25 Reasons Running Is Better Than the Gym

First, a disclaimer: We love the gym. We lovestrength training with free weights and workout machines. And there’s tons of reasons you should do it whether you’re looking to build muscle, shed fat and calories, or simply amp up your overall health. But, there’s a slew of benefits specific to running that together make a pretty strong case for any guy to consider becoming a runner. From the aesthetic benefits to the mental perks, there’s a reason why 19 million people finished races in the US last year. While we’re not saying you should quit the gym (please don’t), we are saying you should consider taking up running, too. Here’s 25 reasons why.

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1. Running can help you live longer

Runners live longer than those who don’t. In one Archives of Internal Medicine study, researchers followed about 1,000 adults (ages 50 and older) for 21 years. At the end of the study, 85 percent of the runners were still kicking it, while only 66 percent of the non-runners were alive. Yikes.

2. Running can get you high

The runner’s high is real: Mounting research, including one study published in Experimental Technology, shows that when we run, our brains pump out endocannabinoids, cannabis-like molecules that keep runners happy—and hooked.

3. Running doesn’t require a commute

Sure, your gym workout might only take an hour, but getting to and from the gym takes another 30 minutes. But the second you step out of your front door, you can be running, says Moen. After all, you spend enough of your time in the car. What’s more: Running can be your commute!

4. Running fights off beer bellies

As you age, pounds just have a way of gluing themselves to your stomach. But in one Medicine & Science in Sports & Exercise study of more than 100,000 runners, those who ran 35 or more miles per week gained less weight in their bellies throughout their mid-life years than those who ran less than nine.

5. Running can help score you Vitamin D

The human body gets most of its vitamin D from sun exposure, but since people spend all of their time indoors, well, you know how it goes. That explains why 41.6 percent of Americans are deficient in the vitamin, according to research published in Nutrition Research. Taking your run outside can help boost your levels to ward off depression, prevent type 2 diabetes, and strengthen your bones.

6. Running burns crazy calories

“An average one-hour weight-training workout at the gym burns about 300 calories. The typical hour-long run burns about twice that,” explains American Council on Exercise-certified personal trainer Tammie Dubberly, a running coach with Whole Body Fitness in Portland, Oregon. Meanwhile, in one study from the Medical College of Wisconsin and the VA Medical Center, researchers found that the treadmill (used at a “hard” level) burned an average of 705 to 865 calories in an hour. The stair-climber, rower, and stationary bike all burned far fewer cals.

7. Running doesn’t require a ton of equipment

“If you’ve got shoes, shorts, and a shirt, you are good to go,” Fitzgerald says. “You can’t say that about many other workouts.” No machines, dumbbells, or even mats required.

8. You can run anywhere

Running will take you a heck of a lot farther than the four walls of your gym. “You can run anywhere in the world. There are literally races in Antarctica and the Sahara Desert,” Fitzgerald says. OK, most guys won’t go that far. But a weekend away won’t wreck your workout routine.

9. You can run at any time

The trail is never closed. Whether you want to get in a workout at 2pm or 2am, you can go for it, says Erik Moen, P.T., founder of Corpore Sano Physical Therapy in Washington.

10. Your dog can run with you

Dogs typically aren’t welcome in the gym. But they are right at home on the trail. They even get endocannabinoid-fueled runner’s highs similar to those of their two-legged friends, according to research from the University of Arizona.

11. Running turns you into the Energizer bunny

“Running is such a great cardiovascular workout that it makes it so that you don’t get tired as easily from any given workload,” Fitzgerald says. “For example, if I’m helping a friend move, I can carry boxes all day long and it’s not a big deal.”

12. Running strengthens your bones

Unlike every other aerobic workout you can crank out in the gym, running is high impact, meaning it loads and remakes your bones along with your muscles. “Swimming, cycling, and working on the elliptical don’t train your bones,” says Jason Fitzgerald, a USA Track & Field-certified coach and the founder of Strength Running. “If those are the only things you do, you’re at risk for weak bones and osteoporosis.”

13. Running helps you reach your goals

“Running makes you very goal-oriented. You’re always trying to achieve new PRs, and you know that you can’t just beat your goal in a day. It takes time, work, and consistency,” Fitzgerald says. That mindset, and practice working toward running goals, can pay off in helping you reach other career, financial, and personal goals.

14. Running makes you tenacious

“Running builds a tenacity and mental toughness that translates into every area of your life,” Fitzgerald says. If you can handle getting through 26.2 miles, you can handle anything.

15. Running fights off the common cold

“If you’re starting to feel sick, an easy 30-minute run can stimulate the immune system to help fight off a cold before it has a chance to take hold,” Fitzgerald says. In one British Journal of Sports Medicine Study, people who performed aerobic activity at least five days a week suffered from upper respiratory tract infections 43 percent less often than those who got in less aerobic activity. Plus, when runners did catch colds, their symptoms were much less severe.

16. Running’s perfect for any fitness level

You might not be able to just jump into Olympic weightlifting. But you can just wake up one morning and decide to go on your first run, Janet Hamilton, C.S.C.S., exercise physiologist with Running Strong in Atlanta. Plus, decades later, you still won’t have outgrown it. You can customize every running workout so that you never plateau.

17. Running’s social

“These days it seems that gyms are quieter than libraries,” Dubberly says. But on the trail, everyone’s chatting. Whether you run with one buddy, or join in a running club, the sport is all about community. And post-run happy hours.

18. Running’s meditative

More of a solo exerciser? That’s cool. “Running can be a time to zen out to your own thoughts,” ultrarunner Sarah Evans, C.P.T., a personal trainer and running coach in San Francisco.

19. Running is never the same

Contrary to what non-runners might think, every run is different, and it doesn’t have to be boring. You can mix it up so many ways, from running hills, going on tempo runs, performing intervals, or mixing it up between the road and the trail, Evans says.

20. You’re made to run

“Running is the best workout because it’s the most basic human form of exercise, using your own body, weight, and two legs to propel yourself forward,” Evans says. It’s as functional as workouts get.

21. Running boosts your mood

All runner’s highs aside, running can help your disposition all day long. For instance, a 2012 study out of Switzerland found that running for just 30 minutes every morning for three weeks significantly improved subject’s sleep quality as well as mood and concentration levels throughout the day.

22. Running is an excuse to eat carbs

And not just whole grain “healthy” carbs. We are talking refined pasta, white bread, and cookies. Simple, fast-acting carbohydrates are a runner’s best fuel, and upping your intake—strategically—can help you run better, and recover faster, per research published in the Journal of Applied Physiology. Some runners even eat Skittles on their long runs to stay energized, Hamilton says.

23. It strengthens your knees

No, running doesn’t wreck your knees. It does the exact opposite. Research from the Lawrence Berkeley National Laboratory shows that running (even marathoning!) decreases the risk of knee osteoarthritis. That may be because running increases the flow of nutrients to the cartilage in your knee while also strengthening the ligaments around the joint.

24. Running can make over your heart

“First and foremost, running is an aerobic sport,” Fitzgerald says. By training your body’s aerobic (oxygen-sucking) metabolism, it strengthens your heart while lowering your resting heart rate, blood pressure, and cholesterol. And guess what? Aerobic exercise is, by far, the most time-efficient form of exercise for improving your heart health, according to research published in The American Journal of Cardiology.

25. It keeps your eyes healthy

When most guys think about exercise benefits, they probably don’t think about their vision. But 2013 research published in Medicine & Science in Sports & Exercise shows that people who run an average of five miles or more a day have a 41 percent lower risk of developing cataracts, the leading cause of age-related vision loss and blindness. While the exact reason is yet to be known, it could have to do with the fact that running reduces the likelihood of developing high blood pressure or type 2 diabetes, both of which can contribute to cataracts.

Source: www.mensjournal.com

How to Buy the Right Running Shoes

Finding the best-fitting shoe among the many choices at your local running store isn’t always easy. To ensure you walk out with happy feet, you need to make sure the shoe fits properly from heel to toe. We asked two prominent specialty-running-store owners—each of whom has fitted thousands of runners—to share some of their secrets. Knowing what to look for will give you a better idea how your next pair should feel on your feet.

1. Heel

Your heel should fit snug, but not tight, says Carl Brandt. “Laced up (but not tied), you should be able to slide your feet out.” Lacing your shoes up through the final eyelet minimizes slippage. There will be some heel movement, but it shouldn’t be uncomfortable. Any irritation you feel in the store, adds Brandt, will be amplified once you hit the road.

2. Instep

A shoe’s upper should feel snug and secure around your instep, explains Brandt. “When people tell me they feel pressure and tightness, they need more space.” If an otherwise great shoe has hot spots or pressure under the laces, try lacing it up a different way (check out Runnersworld.com/lacing for alternative lacing techniques) before moving on to the next shoe.

3. Width

Your foot should be able to move side-to-side in the shoe’s forefoot without crossing over the edge of the insole, says James. You should be able to pinch a quarter inch of upper material along the widest part of your foot. If the shoe is too narrow, you’ll feel the base of your little toe sitting on the edge of the shoe last.

4. Length

Feet swell and lengthen over a run, so make sure there’s a thumb’s width of space between your longest toe (which isn’t always the big toe) and the end of a shoe. A friend or shoe fitter can measure this while you stand with your shoes laced up. Your toes should also wiggle freely up and down, explains Super Jock ‘n Jill running store owner Chet James. “Wiggle room protects against front-of-the-foot issues.”

5. Flex

Check the flex point before you put on the shoe, suggests Carl Brandt, owner of San Diego’s Movin Shoes running stores. You can do this by holding the heel and pressing the tip of the shoe into the floor. The shoe should bend and crease along the same line your foot flexes. An improperly aligned flex point can lead to arch pain or plantar fasciitis, while a lack of flexibility leads to Achilles-tendon or calf strain.

6. Feel

Knowing your arch type or running mechanics isn’t the whole story. You still need to pinpoint shoes that match your foot’s contours and movements. You can’t get a good feel by just standing, says James. So take your shoes for a quick jog, either on a store’s treadmill, on the sidewalk, or down a hallway. A natural-feeling support under the arch works for most people, James says. “Back off the amount of support if you feel your arch cramping.” Your shoe should complement and support your stride, not try to alter it.

Source: www.runnersworld.com

How Many Calories Does Running Burn?

The amount of calories you burn during a run depends on numerous factors, the most important ones being your weight and your level of exertion.

How Weight Affects Calories Burned

The more you weigh, the more calories you’ll burn while running. A 140-lb person running at a 10-minute- mile-per pace (6 mph) will burn 318 calories in 30 minutes.

Running the same pace for the same amount of time, a 180-lb person will burn 408 calories.

How Speed Affects Calories Burned

The faster you run, the more calories you’ll burn. A 160-pound person running at a 12-minute pace (5 mph) for 30 minutes would burn 290 calories. The same person running at a 10-minute-per-mile pace (6 mph) would burn 363 calories in 30 minutes.

How Many Calories You’re Burning While Running

To get a rough estimate of how many calories you’re burning based on your weight and speed, you can use a calorie expenditure calculator. There are also apps available that track your calories as you run. Some runners also use activity tracking devices such as a Fitbit to monitor their calories.

Keep in mind, however, that this is just a rough estimate of your calories. Treadmill calorie calculators in particular are often inaccurate and overestimate the number of calories burned during a run.

Don’t make the mistake of overindulging because you’re overestimating the number of calories you’re burning.

So, How Do I Lose Weight By Running?

If you’re trying to lose weight by running, keep in mind that a pound equals 3,500 calories. So you would need to create a 3,500 calorie deficiency with exercise or calorie cutting.

A safe, healthy weight loss rate is about .5 to two pounds per week. If you lose weight faster than that, you may be losing muscle in addition to fat.

To reach the goal of one pound lost per week, you’d need to create a 500 calorie deficiency, either through exercise or calorie cutting, per day. You’d first have to figure out how many calories you need per day to maintain your weight. If you don’t want to cut calories by eating, then figure out (using a calorie expenditure calculator) how much you need to run each day to burn 500 calories. To create a 500-calorie deficit by running, a 150-lb person, for example, would have to run for about 45 minutes at a 10-minute per mile pace.

Some runners find that they eventually reach a weight loss plateau when, despite regular running and healthy eating habits, their weight loss progress stops. That’s when runners may want to take their running to the next level by adding some speedwork, hill workouts, and longer distances to increase their calorie burn. The increased speed, effort, and distance will pump up the calories burned and hopefully lead to more pounds lost.

_{Sources: verywellfit.com}

RUNNING FOR BEGINNERS: BEST BREATHING TECHNIQUES FOR RUNNING

Many beginner runners quickly find themselves out of breath while jogging. This usually means that their pace is too fast. But it can also be due to inefficient breathing. In today’s post, we show you the best breathing while running and thus improve your performance.

DEEP BELLY BREATHING VS SHALLOW CHEST BREATHING

While running you should use deep belly breathing (or diaphragmatic breathing) as it’s better for efficient and maximal oxygen uptake (VO2 max) than shallow chest breathing. The air you breathe in only remains in the lungs a short time, thus preventing a complete exchange of air. This then reduces the amount of oxygen you take in. Poor breathing technique is often the reason why people get the dreaded side stitch while running.

Deep belly breathing, on the other hand, is much more efficient when running because it uses the entire capacity of the lungs. The air you breathe in also travels down to the lower portion of your lungs and stays there longer. This increases your oxygen uptake.

HOW YOU CAN PRACTICE DEEP BELLY BREATHING

1. Lie down on the floor or on your sofa and place your hands or a light book on your stomach.

2. Breathe in and out deeply and consciously. You should be able to clearly see the book rise when you breathe in and fall as you breathe out.

3. Focus on trying to exhale all the air out of your lungs. With a little practice, belly breathing will become automatic and feel completely natural.

NOSE BREATHING VS MOUTH BREATHING

In general, the goal should be to take in oxygen and expel carbon dioxide as efficiently as possible. Naturally, you can’t take in as much air through your nose as you can through your mouth. Thus, it makes sense to mainly breathe through your mouth when running. While it is true that the air is filtered and warmed when you breathe through your nose, it is not a good idea to deprive your body of a way of achieving maximum oxygen uptake when your body is under stress. As the intensity of your running increases, you will soon see that you cannot get enough oxygen by simply breathing through your nose.

PROPER BREATHING RHYTHM WHILE RUNNING

Easy runs at low intensity: 3:3 (three steps while breathing in and three steps while breathing out)
Medium-intensity tuns: 2:2
Maximum and high-intensity runs: 1:1 (i.e. the final burst at the end of a race)

These rates should only be used as a rule of thumb, and they do not apply to every runner. The best way is to try out a few different breathing rhythms and find the one that feels most comfortable to you.

Some studies even reject the notion of setting recommendations on breathing rates. Regardless of your breathing rate and running intensity, the most important thing is to focus on deep, conscious belly breathing so you can increase the length of time you breathe in and breathe out.

BOTTOM LINE:

Avoid shallow chest breathing while running and focus on deep belly breathing. Breathe through both your nose and mouth, but primarily through the latter. Try out several different breathing rhythms and choose the one that feels most comfortable to you. Often your best breathing technique for running will develop by itself over time.

Source: @Runtastic

How to Run: Proper Running Form

When people think about how to run, they tend to focus on the feet. However, proper running form starts with the head and works its way down to the feet. If your head and upper body are aligned properly, your lower body and your stride are more likely to be correct. One of the important things to understand about running, is that you want to run in an energy efficient way. You want to run as efficiently as possible, in order to avoid tiring easily and to run as far and long as you can – injury free.

Below is a little more info on how to run tall. Don’t feel overwhelmed. These pointers are not there to help you run, they’re just there to help you run better.

HEAD

Good head alignment is key to good running form. Look ahead towards the horizon, neither up nor down. This will straighten your neck and back, bringing them into alignment. Your jaw and neck should be relaxed and your chin should not jut out.

SHOULDERS

Keep your shoulders square, low, loose and relaxed. While you’re running your shoulders should remain square and level. They shouldn’t be swaying from side to side. No slouching. Don’t allow your shoulders to move upwards and become high and tight. If you feel your shoulders getting tense, shake them out and release the tension.

TORSO

With your head and shoulders aligned correctly, your torso should be in the right position. Your torso should be almost straight, such that you’re running in an upright position, but leaning ever so slightly forward creating a completely balanced posture. Don’t lean back and do not hunch over. Leaning too far forward produces a stumbling, high-impact stride, placing excessive stress on the knees and back. Leaning backward will cause you to take overly long strides and land heavily on your heels, stressing the knees, hips and back. Running upright, with your shoulders back, opens up your chest for maximum lung capacity allowing you to breathe more easily. Don’t twist your torso from side to side.

ARMS

Your arm movement matters, as it helps propel you forward during running. Your arm movement also helps to minimize rotation of the torso. Keep your elbows bent at an approximately 90 degree angle.

Your arms should be relaxed and move in concert with your leg stride.

Swing your arms up and down. During the upward swing bring your hands in and up towards your sternum. During the downward swing bring your hands out and down towards your waistband. Keep your movement moderate, don’t swing your arms too high or too low, ie keep your arms between waist and chest level.

While your arms should swing in and out a little, they should not swing across your body. Most of your arms movement should be forwards and backwards.

HANDS

Keep your hands and wrist relaxed, with your hands in an unclenched fist. Your fingers should lightly touch your hands.

HIPS

Positioning your hips is not so easy to get your head round. But really all it is, is that your hips should point straight ahead. Your hips should be positioned correctly if your head, shoulders and torso are properly aligned. If your torso is leaning too far forward or leaning backward, it will also tilt your pelvis and push your body out of alignment.

KNEES/LEGS

In endurance running the knees are not lifted high, but kept fairly low to create an energy efficient stride. Lifting the knee high, as in sprinting, requires a lot of energy and is mostly done to create power and speed. Also, keep knees slightly bent to absorb the impact when you hit the ground. Don’t make too long a stride, but aim for your feet to land underneath your body. If your lower leg extends in front of your body, you’re making to long a stride. Running tall with a low knee lift will help stop overstriding.

FEET

Your foot should hit the ground lightly. Land on the midfoot area and quickly roll your foot forward onto the ball of the foot/ toes and spring off the ground. You should not be thumping each time you make impact. Running should not be hard and noisy, but be soft, springy and quiet!

Source from: http://www.superskinnyme.com/how-to-run.html