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Last Updated on November 27, 2020

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.

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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.

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.

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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.

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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.

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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Amanda DeWitt

Writer. Photographer. Instagrammer. Future Educator.

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1 11 Greatest Running Tips And Tricks 2 3 Weight Loss Hacks to Help You Lose 10 Pounds in 2 Weeks 3 How to Lose Fat and Gain Muscle to See Results Fast 4 How to Start Exercising Right Now (And Stick to It) 5 How to Get Through a Weight Loss Plateau (Step-By-Step Guide)

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Last Updated on November 27, 2020

3 Weight Loss Hacks to Help You Lose 10 Pounds in 2 Weeks

3 Weight Loss Hacks to Help You Lose 10 Pounds in 2 Weeks

Weight loss doesn’t have to be a slow process that takes months on end of bland foods and long, boring workouts. You can safely lose 10 pounds in 2 weeks if you use the following tips as a base to get you started.

I’m not going to recommend a “miracle” nutritional supplement, expensive workout equipment, or hokey gimmick. Just 3 things that work, quickly.

The weight loss tips in this article are supported by scientific research and don’t require you to buy anything, starve yourself, or do anything that’s dangerous or downright silly. All you have to do is make a few changes to the way you exercise and eat.

1. Stop Doing Hours of Slow, Boring Cardio

Forget about spending hours every day on the treadmill to burn calories. Doing this doesn’t work. Walking at a moderate (brisk) pace will only burn about 295 calories an hour. Do this every day for a week and you won’t lose a pound.

The better way to exercise for weight and fat loss is to do interval style resistance training workouts. This will also help boost your metabolism!

Also referred to as circuit training, this style of workout burns twice as many calories per day. Studies also show that doing some type of resistance training (calisthenics, kettlebells, weights, etc.) is also superior to cardio for burning off fat, especially abdominal fat, which hurts your health and hides your 6 pack[1].

When you workout this way, your body will continue to burn calories from your stored body fat for up to 36 hours post-workout. This means you’ll continue to lose weight after your workout is done. These workouts will help you build muscle, too, which will have you looking better when the weight you want to lose is off.

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Circuit style workouts are easy to perform and are great if you want to lose 10 pounds in 2 weeks. You can do them with barbells, dumbbells, and machines at your gym. One of the best ways is bodyweight workouts. This is because they can be done anywhere, are really effective, and don’t require any equipment.

You can see an example of a circuit training workout here[2]:

Circuit Training

    When you train this way, the key is to choose exercises that train several muscle groups (squats, push ups, pull ups, shoulder presses, etc.). This will make the workout more challenging and burn more calories. Select 4-5 exercises so ensure all of your major muscle groups are being trained.

    You’ll perform each exercise, one after the other, with no rest between sets. Only rest after you’ve performed the last exercise of the circuit. Rest as little as possible between circuits. Do 8-10 reps per set and repeat 3-5 times every workout.

    Below is a sample bodyweight exercise circuit training workout for fat loss:

    1. Squats
    2. Push Ups
    3. Burpees
    4. Pull Ups

    Here’s a circuit workout that can be done with a dumbbell or kettlebell.

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    1. Two Handed Swings
    2. Standing Shoulder Press
    3. Squats
    4. 1 Arm Rows

    If you are just getting started and want to lose weight fast, give yourself a chance to get used to the intensity of these workouts. Rest as long as you have to between circuits, and do as many reps as you can with 10 per exercise being your goal. Stick to it, and you’ll be doing these workouts like a pro.

    2. Cut the Carbs

    This is probably the most important tip to follow. It alone can help you lose 10 pounds in 2 weeks.

    Eating a low carbohydrate diet turns on the fat loss switch in your body and by getting it to use your stored body fat as energy. You’ll also lose excess water weight, too. Best of all, you don’t have to obsess over calorie intake or reading labels.

    Now, you don’t have to avoid them entirely. You simply need to limit certain types, like junk foods. Once you lose the weight, you can even eat them, albeit in limited quantities.

    The foods you need to really limit for the next 2 weeks include processed carbohydrates (bread, cookies, pasta, rice) and simple sugars (candy, fruit juice, and soda). You can pretty much each all of the vegetables you like. Fruits in small amounts are okay, too.

    You can look at the image below to get an idea of which carbohydrates you should aim to eat[3]:

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    Lose 10 pounds in 2 weeks by avoiding simple carbs.

      All in all, your daily carbohydrate quota should not exceed 75 grams. Don’t worry about counting carbohydrates excessively or reading the label for every food you eat. Instead follow this simple tip, if it’s white or comes in a bag or box, don’t eat it and you’re most likely eating the right amount.

      If you do want to count carbohydrates, use one of the many websites or apps that does the counting for you. I recommend reading this article for more great tips to eliminate grains from your diet.

      In addition to limiting certain types of carbohydrates, if you want to lose 10 pounds in 2 weeks, the next thing you need to make sure of is that you eat plenty of protein and healthy fats. High protein foods you should eat at every meal include eggs, fatty fish, chicken, and red meat.

      You don’t have to count grams of protein. Just make sure the protein you eat is about the size of the palm of your hand at every meal, and you’ll be on track to get enough every day.

      Last but not least, eat plenty of fat at every meal. You’ll stay full longer between meals. Fat also makes your food taste better, too.

      Limit corn and other vegetable oils, and instead make sure you get your fat from avocados, coconut, and olive oil. Almonds and macadamia nuts are also good sources of healthy fats.

      Basically, the rule is to eat healthy, eat fewer calories, and create a meal plan that includes proteins, fats, and good carbs.

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      3. Ditch Diet Soda and Drink Lemon Water Instead

      I know, diet sodas don’t have calories and taste good. The way their bubbles make your mouth tingle feels great, too. Unfortunately, they can kill your weight loss progress.

      Studies show that drinking diet soda can actually make you eat more and gain weight[4]

      Scientists believe this is because the artificial sweeteners in these drinks send signals to your brain that make you want to eat, even if you’re not hungry.

      Instead of drinking diet soda, drink cold lemon water. Doing so has many benefits. You’ll feel full longer between meals, and because of the lemon juice in the water, your body will digest food slower and can even help keep your energy levels stable.

      One study showed that drinking cold water can help you burn more calories, too[5].

      Drinking your water before you eat may also help you eat less at every meal.

      Conclusion

      Make these 3 tips part of your life in order to lose 10 pounds in 2 weeks. More importantly, these steps will become habits that you follow for the days, weeks, and months to follow. Then, you’ll really reap their benefits that go beyond weight loss to healthier, stronger, more energetic you!

      More Tips on Losing Weight

      Featured photo credit: Bruce Mars via unsplash.com

      Reference

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