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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 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

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