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10 Ways to Have a More Comfortable Run

10 Ways to Have a More Comfortable Run

More than 19 million people in the U.S. finish at least one official race event per year, and millions more run outside of official events. However, there are numerous obstacles that can prevent people from reaching their running goals, including avoidable physical discomfort.

Here are 10 tips to help you run more comfortably so that you can reach and exceed all of your goals.

1. Map out Each Run

There may be some excitement involved in simply stepping outside and running in a random direction, but this is not the best way to get the most out of each experience. In fact, failure to map out each run in advance could cause you to run into numerous obstacles that will not only hinder your run but could even be dangerous. Keep in mind that construction projects, special events and road closures are a way of life, and they can get in the way of your next run. Therefore, a little bit of prep work before you go outside can ensure a much better and more satisfying result.

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2. Invest in Prescription Sports Goggles or Sports Sunglasses

Running with glasses on can be cumbersome, but it is also imperative for those who need corrective lenses so that they can focus on road signs and the ground beneath them. Sunglasses can also be vital on bright days, and you may need a combination of the two to get through a marathon.

Fortunately, there are prescription sports glasses for runners available from retailers such as GooglesNMore.com that can improve your physical comfort without forcing you to sacrifice your need to have clear vision. This option is also beneficial for swimmers, bikers, Tough Mudders and anyone else who is putting on their weekend warrior suit. Additionally, sunglasses are available in a wraparound goggle format that will prevent them from slipping off your face.

3. Purchase the Right Shoes for Your Needs

Something as simple as buying a new pair of running shoes can actually become needlessly complicated due to the wide variety of options that are available. However, it is not a wise idea to buy the first pair that looks nice and comes in the right size. Each of us has different foot needs that should be honored when we buy running shoes. For example, if you have flat feet, you will need to purchase stability shoes that offer strong arch support and are relatively stiff.

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4. Wear Properly Fitted Clothing

Walking in clothing that is too tight or too loose feels awkward enough as it is, but when you add running into the mix, this becomes a recipe for disaster. Not only will the clothes cling or hang off of you in an uncomfortable way but you will also run the risk of experiencing unnecessary chaffing. Clothing that is extremely loose may also snag more easily on your surroundings. If your pants are too long, you may end up with some of the fabric caught underneath your feet. Steer clear of these potential issues by choosing a running outfit that fits properly so that you can focus on running instead of dealing with clothing related issues.

5. Choose Moisture Wicking Materials

Many people make the mistake of choosing cotton because it feels soft, but you need a moisture wicking outfit to keep sweat from causing irritation and chaffing. Moisture wicking materials are imperative for sports bras and underwear. Turn to technical running clothing to improve your comfort and even make it easier to regulate your temperature during the summer and winter. Online resources such as Running Warehouse specialize in carrying moisture wicking materials and running shoes.

6. Maintain a Proper Pace

It is tempting to give it your all at the beginning or end of a run. Unfortunately, setting an uneven pace will make the rest of the run less comfortable and could even lead to physical injuries. That being the case, you need to pick a steady pace that is either fully comfortable or slightly pushes your limits to have a good running experience. You can improve your pacing and timing by making slight increases over time. Taking this approach will also make you less likely to suffer from an injury.

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7. Focus on Positive Aspects

It has been scientifically proven that negative thinking can reduce your psychological well-being in the short and long-term, so you should always make a strong attempt to focus on the positive aspects of each run as opposed to letting negativity seep into your day. Even if everything seems to be going wrong, try to find one positive thing to focus on. For example, if the area where you want to run is unexpectedly under construction, you can focus on the positive benefits of getting to explore a new area instead.

8. Select a Route that is Visually Pleasing

If you walk outside right now, do you see something pleasing or a drab setting that does not make you feel uplifted? The answer to this will help determine whether or not you should run in your own neighborhood or take a trip to a nearby park before you get started. Ultimately, your surroundings will have a major impact on your ability to stay interested and in a good mood throughout your run. This is the primary reason that so many people choose to run in the woods, and it also helps explain the huge popularity of aesthetically-pleasing virtual runs for people who prefer to exercise on their treadmill.

9. Remove Pressure by Running without a Timer

It can be tempting to time each of your runs, especially if you are training for a marathon. Removing this pressure, though, makes it more possible for you to enjoy the experience and go down the path less traveled when it presents itself. You can still keep a basic eye on how far you go and in what time period, but try not to develop any strict adherence to getting through a run in a hard and fast time frame.

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10. Stretch after Each Run

Conventional wisdom used to state that we should always stretch before exercising, but more recent research indicates that this is counter-productive and may increase your injury risk. Stretching is still very important, though, and you need to devote at least five minutes to this activity at the end of each run. It is also smart to have a cool off period after your run during which you slow down by walking for a few minutes. Taking this step will increase your post-run comfort and will keep your body in better shape for your next run.

Now that you have the tools necessary to make your next run more comfortable, you can begin focusing on other running tips that can help you boost your overall performance. Combining all of this useful information will make you a better runner and could give you everything that you need to complete a marathon.

Featured photo credit: John Benson via flickr.com

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Holly Chavez

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Published on May 3, 2019

8 Wonderful Weight Loss Tracker Apps: Achieve Your Fitness Goals Fast

8 Wonderful Weight Loss Tracker Apps: Achieve Your Fitness Goals Fast

Are you frustrated by why on earth you can’t lose any weight? Have you ever wondered if you don’t actually know how many calories you eat in a day?

How much exercise do you ACTUALLY get? Why does nothing seem to be working!?

If any of those questions sound familiar, then read on. Because I am about to show you some of the best tools you can use to pull yourself out of that rut!

If you can relate, I’ve been there too. In fact, if it helps your situation at all, I think most of us have at some point or another. Most people feel like, at some point or another, they reach a plateau. It’s that exasperating place that seems to keep us from moving forward (or is moving us slowly).

How can we break past this point? How can we start to see results and have the momentum to keep moving forward? The answer is simple:

To have a game-plan and know exactly what is going on inside your body.

Let me put it this way, in your business, do you go into work figuring you’ll find something to do once you get there? Probably not. You know exactly what needs to get done and you have a game-plan (a task sheet or to-do-list) to get you there. You might even have a few different “games” you play with yourself to make your work more enjoyable or listen to a motivational speaker to make sure your morale is up.

The same goes for fitness. If you really want to excel at your fitness goal, then you need to have a game-plan for success. You need to know what will keep you motivated, how to simplify things, how to be more efficient at your goals, and even find what you enjoy the most.

If you’re blindly trying to chase your goals, then you probably feel about as hopeless as a carpenter with a butter-knife. So, it’s time to stock your toolbelt for success!

I am about to show you the top fitness apps that will be game-changers for you. From nutrition trackers to step counters, these apps are sure to set you on the fast track to your fitness goals.

Keep reading to find the apps which might just shoot you past your plateau and into the lifestyle you dream of.

1. MyFitnessPal

    When it comes to favorite fitness apps, this one takes the cake (The Gluten-Free, Sugar-Free, Vegan cake that is).

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    MyFitnessPal is the best all around calorie counter that I have found on the market. This app is free, and has almost all the calorie counting resources available to you. Not only does it seamlessly estimate the daily calories needed to hit your goal, but it also gives you the methods to track it.

    Just enter the ingredients into each meal and it will add up how many calories you eat. Indulged in a burrito? No problem! Just scan the barcode and it will enter that in for you.

    Going a step beyond that, this app also tracks your macros (according to your own customized goals) and nutrients.

    While that all seems impressive enough, this app also tracks exercise calories and can sync to Fitbit, MapmyRun, and other apps to measure your exact energy ratio.

    If you want a one-stop map to success then this is it! This will not only help you develop a gameplan, but will also create a flexible plan to get you there.

    Get MyFitness Pal here!

    2. Fitbit

      I know you’ve already heard about this app before, and for good reason. Fitbit has been helping thousands step their way to health since it first came out.

      While investing in a Fitbit may not be cheap, I believe it to be well worth the investment.

      Fitbit will track your total amounts of steps each day. For those of you who are competitive, this is the perfect app to keep you moving throughout the day.

      This app can also sync with other fitness apps, like MyFitnessPal, to measure your exact energy expenditure each day. It’s a keeper for sure.

      Get Fitbit here!

      3. MapMyRun

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        This is another one for the competitive, beginner, or exercise enthusiast alike. MapMyRun measures the distance that you run and even tracks your route. And, you can sync your daily results with MyFitnessPal to keep track of your daily calorie burn.

        If you want to go at it with a friend, you can challenge them in competitions that are sure to keep you both moving!

        Once, my boyfriend (Now Husband) ran for 2 miles just before midnight to beat me in a competition that was ending the next day. Talk about motivation!

        MapMyRun is perfect for those who like to challenge themselves, love to be apart of a fitness community, or want a place for friends to hold them accountable to their goals.

        Get MapMyRun here!

        4. Zombies, Run!

          Are you having trouble pulling away from entertainment to go out and run? Then why not combine the two?

          ZombieRun is a fun app that is sure to get you moving if you are someone who is motivated by a good time. In fact, you might even have such a blast you will forget that you are exercising!

          This app takes you through a story-line makes you the hero. Each level will present a new challenge to help you progress and keep things exciting.

          And don’t even worry about your pre-workout. Imagining you are the hero in the story will be enough to keep your adrenaline pumping on it’s own.

          Just be sure not to move too slow or the “Zombs” (As we runners affectionately call them) might catch you!

          Get ZombiesRun here!

          5. Prepear

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            Are you tired of sitting down for hours and trying to strategize what to eat? This app helps cut this time in a quarter.

            Simply add online recipes into your weekly meal plan (breakfast, lunch, and dinner) and it will organize all the ingredients you will need into a shopping list.

            With all your meal planning in one organized area, it will be easy to find which meal you plan to make for the day. This will keep your healthy recipes delicious. You will seriously never have to fret about meal planning again!

            Bye Bye paper shopping lists! And Bye-Bye fast food! You won’t be needing that anymore!

            Get Prepear here!

            6. Strava

              If walking is your health resolution, this one might be for you!

              Strava was actually sent to me by one of my clients for me to track his daily walking. This app is sure to get you into healthy habits that you enjoy. In fact, you might start losing weight before realizing that you’ve even been exercising.

              This app enables you to track your trails and mileage, take pictures, and invite friends to join. It is a keeper for beginners and hikers alike.

              Get Strava here!

              7. Aaptiv

                If you find yourself at the gym and not sure what to do, then this app might be for you.

                Aptive gives you workouts to do and instructs you how to do them.

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                While there’s nothing quite like the accountability of a personal trainer, Aptive is a great way to be guided through exercises without having to dish out tons of money.

                The online instructors will guide you through the movements and keep you focused on finishing the workout. This app is sure to make you a gym rat in no time!

                Get Aaptiv here!

                8. Freeletics

                  Here’s one for those of you always on the move! Freeletics is an incredible app designed for people who just don’t have the time (or motivation) to drive down to the gym.

                  Freeletics provides online workouts designed specifically from bodyweight. No equipment is needed!

                  You will be surprised at what a great workout you can get without any equipment.

                  That’s right, you work-travellers — Say goodbye to your excuses because this app is bringing the trainer to you!

                  Get Freeletics here!

                  The Bottom Line

                  These 8 apps are sure to revolutionize your fitness goals. Guesswork will no longer be a part of your fitness journey. These apps are like carrying professionals around in your pocket all day!

                  Get ready to be motivated, informed, and ready to start achieving your dreams! Good luck on your fitness journey!

                  Featured photo credit: Marion Michele via unsplash.com

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