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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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Last Updated on January 14, 2019

7 Ways To Make Exercise Fun For Everyone

7 Ways To Make Exercise Fun For Everyone

From Atkins to Paleo to eating gluten-free despite not being one of the rare few people afflicted with celiac disease, fad diets are everywhere. It drives me crazy because I believe these diets do more harm than good. Your body is made up of a variety of vitamins, nutrients, and minerals, and losing weight healthily isn’t possible when you fill your body with unnecessary synthetic plastics, sugars, and powders. There’s no easy button in life.

What you need to do is exercise, which isn’t very appealing to many people. Workouts take work, so there’s already a stigma involved in going to the gym. Starting a healthy workout regimen becomes easier when you make it fun. If you want to live long and prosper, get off the couch and try these methods to turn your workout into a playout.

1. Take the scenic route.

Walking is an easy way to transition to a healthy lifestyle, and it’s free. Not only do you burn calories (check out this calculator for how many calories you burn based on your weight), but you see the world in a different way. Hiking in nature is great if you have access to it, but don’t let living in an urban area deter you from walking.

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Whenever I’m creatively stuck I get my head straight by walking a couple of miles. It’s also how I discover new paths, meet new people, and stumble upon hole-in-the-wall spots I never would have found otherwise. You could drive past the same place every day and never appreciate the beauty, nor even notice it’s there.

2. Distract yourself.

No matter what exercise routine you choose, use the time to meditate. You may wonder how marathon runners are able to put so many miles on their bodies. It’s because the pain from running that you avoid is something they’ve learned to harness to enter a transcendental state. If you’re aware of the benefits of meditation and exercise but don’t have time to do both, you can combine them, killing two birds with one healthy stone.

3. Listen to music or podcasts.

There are few experiences in life more pleasurable than turning up the music and drowning out the world around you. With so many podcasts and music apps available on your smartphone, you can easily find entertainment options perfectly suited to your personal tastes. Never worry what people may think of you when working out;instead, crank up the volume and get lost in your own world. You’ll be in shape before you know it.

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4. Bring a friend.

Some people can’t go anywhere alone. While I highly recommend dining out and seeing a movie in a theater alone, having company while exercising is very helpful. It allows you to pace yourself with someone else, and gives you a coach to motivate and push harder than you may have on your own.

Many exercises are safer when done with a friend, and some sports can only be played with another person. Involving others in your goals can mean the difference between success and failure. Just remember to continue exercising if the other person flakes, or they’ll be in control of your health.

5. Accessorize.

There are accessories that can make exercise easier, and sometimes buying a new toy can add some much-needed fun to your routine. With apps like RunKeeper and Nike+, your smartphone is capable of tracking your vitals and progress. Wrist weights can add a new dimension to your workout, and, if you exercise at night, a headlamp can help you see what’s in front of you so you don’t trip.

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For urban runners and power-walkers, one of the biggest obstacles is other people. It’s difficult to get in your meditative zone and enjoy your music when you constantly have to dodge people. To resolve this vexing issue, Runbell, a startup in Tokyo, has developed the runner’s version of the bicycle bell. With this lightweight brass bell warning people you’re approaching from behind, you’re free to maintain your transcendental state while continuing your workout. Head to their Kickstarter campaign to pledge your support.

6. Compete.

A little healthy competition can motivate you to push yourself further in your workout regimen. There are apps like Zombies, Run! which turns your run into a video game, and MyFitnessPal which allows you to connect with others in the exercise community. Whether you’re directly competing with a friend, an online community, or against your previous self, setting goals is the key to reaching them. Running with no destination can feel like an impossible task, and it’s easy to get distracted.

7. Relax.

The best part about exercising is how much you enjoy the downtime. If you think laying on your couch all day is enjoyable, it has nothing on that hour you spend as a couch potato after a rigorous workout. Jay-Z said it best, “in order to experience joy, you need pain.” The harder you push yourself while exercising, the better you’ll feel when you’re relaxing.

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With that said, don’t relax too much, or it loses the effect. It’s okay to indulge every so often. Treat yourself to some junk food you’re craving, imbibe a drink here and there, and spend a day vegging out on your couch. Staying healthy doesn’t have to be torture. Just turn down when you can and dedicate some time to better the health of your body. You only get one.

Featured photo credit: tpsdave via pixabay.com

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