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11 Greatest Running Tips And Tricks

11 Greatest Running Tips And Tricks

Running is the new thing. People who never dreamed they would be runners are hammering out 5Ks and training for half-marathons. I am included in this recent running phenomenon. I could never run the full-mile test in gym class, but in the past couple of years I caught the running bug. I have learned a few running tips since I started. You might want to check these out if you are beginning to run yourself.

Running Tip #1: Safety first.

Make sure to check with your doctor if you have any medical conditions that might prevent you from running safely.

Running Tip #2: Get some quality running shoes.

Nothing is worse than shin splints. Shin splints tend to happen when you do not have proper running shoes. You will probably already be sore starting a new exercise, but you do not want to add insult to injury by lacing up with the wrong footwear.

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Running Tip #3: Start slow.

There is no need to try to run 10 miles on your first run. Try the five on, five off method. Run for five minutes and walk for five minutes, for a total of 30 minutes. After a couple of weeks, you can slowly increase the running time and decrease the walking time.

Running Tip #4: Know that it is okay to walk.

It drives me nuts when new runners have a goal of “running x miles without stopping.” What they mean is, they don’t want to “stop” and walk during their run. The thing is, it is completely okay to walk. During the half-marathon I ran in May, I walked all of the water stations and I was glad I did. Walking during your running allows your body to take a small break and build up energy for your muscles to use while running. This method helps to prevent injuries that can easily occur while running long distances.

Running Tip #5: Sign up for a race.

There is nothing more motivating than a race. When you know that you have already spent the money and will have to be able to physically run x number of miles on that day, it is easier to get out the door and complete your training.

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Running Tip #6: Be sure to keep up with your strength-training and cross-training.

If you only perform one exercise over and over and over, the muscles you are not using, the supporting muscles, will become weak. These weakened muscles that are needed to support the main running muscles leave you wide open for injury. Get in strength-training sessions twice a week. Also make sure to do cross-training such as biking, stairs, or elliptical training once or twice a week to prevent injury.

Running Tip #7: Design a training plan.

If you are signed up for a race, you will need a plan. You have to run, strength-train, cross-train and have rest days each week, so it is best to come up with a way to accomplish all of this. I have always used Hal Higdon training plans since they are designed by experts. You can print them out and check off each day or even download them to your phone. They even have running training apps you can download to your phone.

Running Tip #8: Figure out your proper fueling.

Every body is different. Some runners are not able to eat certain foods right before running, while others have iron stomachs that never get sick. A basic rule of thumb is to eat something with carbohydrates an hour before running (it can even be a meal if you can stomach it), then eat more carbohydrates plus protein to replenish the energy lost when running within 30 minutes of finishing your run. When you are running for over an hour, you should consider taking Gatorade or something similar to replenish the sodium and potassium lost through sweat. If you are running over 90 minutes, it is time to consider refueling with a mixture of carbohydrates, sodium and potassium.

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Running Tip #9: Hydrate properly.

This is another one where it depends on your body. Most bodies require hydration every 30 minutes of exercise. Hydration during running also depends on the weather. Is it dry? Is it humid? Are you sweating like a maniac upon walking out your front door? I always have water with me and take small sips when I feel thirsty to ensure I do not get dehydrated.

Running Tip #10: Listen to your body.

If you are so sore you can hardly walk, maybe sit it out for a day or two. If you feel like you can run a little further than you planned, try it out! That is part of the fun of running—testing yourself.

Running Tip #11: Lastly, have fun.

It is hard to get motivated to exercise when you are not enjoying it. Figure out the way you enjoy running the most and stick with it. If you hit a running rut, try running with a friend, alternating between the treadmill and the outdoors, find a new trail, or even take a break to come back refreshed. The bottom line is: you do not have to run. You should exercise the way you like and the way that is safe for you. If running proves to be your choice of exercise, then join the club and run your heart out!

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Tell me…

Are you a new runner? What is the most helpful thing on this list?

Are you an experienced runner? Do you have any other tips for new runners?

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Amanda DeWitt

Writer. Photographer. Instagrammer. Future Educator.

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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