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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

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Last Updated on July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

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  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

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