veganexperience:

health-freeak:

Running Tips:

1. Wear spandex shorts under your regular running shorts so you don’t chafe
2. Cotton socks will only lead to blisters; invest in socks designed for running.
3. Join your local running club—check with your local running store fitness center and/or recreation department to find one
4. Find a committed running partner. It is much harder to skip a run when you have someone else depending on you
5. Remember that- It gets easier.
6. Accept and appreciate the fact that not every single run can be a good one
7. Do not compare yourself to others. Run within yourself and for yourself first.
8. Even a bad run is better then no run at all
9. If you normally run with music try skipping it and listening to your feet to hear your pace and your gait
10. Don’t be discouraged if you don’t experience weight loss immediately
11. Start a running blog, to see your progress and set goals
12. Hydrate. Make it a habit to drink water throughout the day
13. On long runs eat something every hour—whether you feel like it or not
14. During longer runs if you don’t like to carry water take some cash in your pocket pouch or a shoe wallet. Run a route where there’s a corner store that you can use as a pit stop to pick up your water and maybe use the bathroom
15. To aid recovery the most crucial time to eat and drink is in the hour immediately after you run
16. Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing
17. Do not increase your mileage more than 10 percent per week
18. If you are prone to shin splints and lower leg pain try running soft trails for your Training runs and save the asphalt for race day
19. Do not run two hard days back-to-back
20. Ice aches and pains immediately
21. Pay attention to your form. Try to run lightly to minimize impact that could lead to injury
22. When running don’t forget the bug spray, sunscreen and a hat- BIG TIME!
23. Neosporin (or another antibiotic cream) is good for chafed areas
24. Make sure you cut your toenails short enough so they don’t jam into your Shoes
25. Be careful about running on paths that force you to run consistently on a slant. It’s hard on the hips knees
26. Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes
27. Do not ice for more than 20 minutes at a time
28. For beginners, set mini goals to keep you motivated. (Can be minutes [run 5, walk 10], run between street lights then walk between street lights, run till the next bus stop, until you pass a car on the street)
29. Do not use the hot tub after a race. It will increase inflammation and hinder healing
30. Be aware of cyclists approaching you from behind and try to keep to the right. Try to pay special attention when running with music
31. Run facing traffic.
32. Never assume a car sees you
33. Doubleknot your shoe laces so they will not come undone when you run\
34. If you listen to music, put earbuds in the go inside your ear, if you are usuing the ones that sit in your ear, it will fall out
35. Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs
36. At first keep your runs short and slow to avoid injury and soreness so you do not quit.
37. If you are breathing too hard slow down or walk a bit until you feel comfortable again
38. Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.
39. Set realistic short term and long term goals
40. Remember Soreness one to two days after a run is normal (delayed onset muscle soreness).
41. There’s no shame in walking
42. Four laps around the local the high school track equals one mile
43. Vary your training routes. This will prevent boredom and prevent your body from getting acclimated
44. Push through rough spots by focusing on the sounds of your breath and feet touching the ground
45. Do abdominal breathing to get rid of side cramps
46. Run on trails if at all possible. It will be easier on your body and you’ll love it
47. Dress as if it is 10 degrees warmer than the temperature on the thermometer
48. Run early in the morning or later in evening to avoid mid-day heat
49. To keep cool in hot weather soak a bandana in cold water wring it out a bit and tie it loosely around your neck
50. In the winter dress in layers (coolmax or other technical clothing) and wear a headband over your running hat to cover your ears

These are SO helpful! I’ve finally started running and these tips will help me and get me more motivated! (:
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I want to run..I want to love it like everyone seems to..but I just can’t..I hate every minute of it… I wish I loved it…

Scientists have discovered the fountain of youth—it’s running. Studies continue to find that hitting the roads improves health and well-being. “The biggest benefits come from vigorous exercise like running,” says JoAnn Manson, M.D., chief of preventive medicine at Brigham and Women’s Hospital. Here are the latest reasons to lace up.

Look Ahead
People who run more than 35 miles a week are 54 percent less likely to suffer age-related vision loss than those who cover 10 miles a week.

Keep the Beat
Runners who log a weekly run of 10 miles (or more) are 39 percent less likely to use high blood pressure meds and 34 percent less likely to need cholesterol meds compared with those who don’t go farther than 3 miles.

Function Well
Men who burn at least 3,000 calories per week (equal to about five hours of running) are 83 percent less likely to have severe erectile dysfunction.

Build Bone
Running strengthens bones better than other aerobic activities, say University of Missouri researchers who compared the bone density of runners and cyclists. Sixty-three percent of the cyclists had low density in their spine or hips; only 19 percent of runners did.

Think Fast
British workers were surveyed on a day they worked out and a day they didn’t. People said they made fewer mistakes, concentrated better, and were more productive on the day they were active.

Stay Sharp
A study in the Journal of the American Geriatrics Society reported that women who were active as teenagers were less likely to develop dementia later in life.

Sleep Tight
Insomniacs fell asleep in 17 minutes on days they ran, compared to 38 minutes on days they didn’t. They also slept for an extra hour on days they exercised.

Sneeze Less
People who exercise for an hour a day are 18 percent less likely to suffer upper-respiratory-tract infections than those who are inactive, according to a study from Sweden. Moderate activity boosts immunity.

Breathe Easy
Researchers had asthmatics do two cardio workouts and one strength session a week. After three months, they reported less wheezing and shortness of breath.

Live Longer
A review of 22 studies found that people who work out 2.5 hours a week are 19 percent less likely to die prematurely than those who don’t exercise. A separate study found that active people have a 50 percent lower risk of premature death.

- Runner’s World

The school year is officially over and I have almost caught up with all the sleep I missed spending 20 hours a day on campus in class and at the library.