Starting to run seems like a daunting task. You see people running on a treadmill or outside who can run 3+ miles like it is nothing and when you run you can only run a couple minutes without needing to stop. If you want to get into running, here are some tips.
Start with run/walks.
You will be able to run longer, feel stronger, and remain injury free if you start by adding short bouts of running to a walk. As it gets easier, you can increase the amount of time you spend running. There are many programs that will help you decide your run/walk ratio.
Don’t go too fast too soon.
Although you might not want to, it is better to go at a good pace for you’re able to maintain. If you start running too fast too soon or too long too soon, you are more prone to injury. Injuries can range from shin splints, IT band syndrome, and runner’s knee. You can build up the time you spend running and walking by increasing the time by no more than 10 percent from week to week.
Listen to your body.
As much as your mind wants to go all out, your body might not be ready to. Pay attention to the different kinds of soreness you are feeling. Any sharp pains that are persistent or worsen as you walk/run or even go about your daily activities are signs that you should not ignore. If they last more than three days, you should see your doctor.
Invest in the gear.
You don’t need a lot of fancy equipment to run, but you do need a good pair of shoes. Improper shoes or worn out shoes can lead to injury. Find a pair that offers the support and fit that your feet need. Shoes can get expensive but it is better to spend $100 on a pair of shoes than multiple hundreds on medical bills. Replace your shoes every 300-500 miles.
Find the right route for you.
There are so many places where you can run and you need to find the right place for you. Treadmills offer more cushion than pavements. Tracks offer a flat and traffic free path that allows you to measure your distance. On most tracks, 4 laps is equivalent to 1 mile. Forests and other trails are beautiful but can be harder on your body.
Maintain good form.
Keep your elbows flexed at 90 degrees, hands relaxed, and imagine that you are walking tall. Look straight ahead at the horizon and avoid looking down.
Many of the changes you make won’t be visible the first couple of weeks. You won’t be able to go from the couch to a 5k in a week. As time goes on, you will start to see the changes.
This is a good post for anyone who wants to get into running <3
Repeat after me: losing weight is not the cure for a bad body image.
The 1000 SQUAT CHALLENGE. Do 100 reps of each. Time how long it took you. Took me 40 minutes. Legs and butt were DYING!
Do the full length video with me here: http://youtu.be/fF71IJUXGOk
Reblog if you plan on doing this!
Remember to be careful. This workout is NOT EASY. So take breaks when you need it and only push yourself to a level of slight discomfort but not to the point where you’re going to hurt yourself.
Why do we need fat in our diet: Too much dietary fat causes many health problems. However, it is important to have some fat in your diet; about 20 to 35% of your calories should come from a variety and balance of healthy fats (polyunsaturated and monounsaturated fats). Healthy fats are used by your body in several ways, here you can find some:
- Fat provides a highly-concentrated form of energy. One gram of fat gives you nine calories of energy, which is over twice that provided by carbohydrates or protein.
- Fat enables your body to transport, store and absorb the fat-soluble vitamins A, D, E and K. An absence of fat may mean a deficiency in these vitamins. Fat-soluble vitamins help to regulate blood pressure, heart rate, blood vessel constriction, blood clotting, and the nervous system.
- Fat provides insulation and a protective cover for vital organs. In an average adult, as much as 9 lbs of fat is found around the liver, heart, kidneys and other organs.
- Essential fatty acids from omega-3 and omega-6 fats cannot be made by your body, and therefore they must be supplied through your diet. Dull, lifeless hair and dry skin can be a sign that you may not be getting enough of these fats.
And of course, fat adds extra flavor, aroma, and texture to food, which is perhaps why we so often and too easily eat too much of it. Remember to limit your fat intake to 20 to 35 percent of your calories and to choose “good” fats whenever possible.
Great snack ideas!
1. Leg Lifters, 10 Reps each side
2. One Leg Supermans, 15 Reps each side
3. Doggy Leg Lifts, 15 Reps each side
4. One Leg Around The Worlds, 15 Reps each side
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