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These 25 Tips Will Make Running Much Easier

These 25 Tips Will Make Running Much Easier

Would you like to improve your running skills? Simply by regularly running or jogging, you can reduce the risk of various illnesses, including heart disease, while burning calories and maintaining a good mood.

Whether you are a seasoned pro or a nervous beginner, running tips and advice can always help improve your mind-set and technique.

Check out the 25 useful running tips to help you stay motivated while improving your technique.

1. Be progressive

Don’t train too hard too fast, or too much, as both can injure your body. This running tip is true for both beginners and pros – know your body and push yourself without hurting yourself.

2. Squat for a better technique

Squatting can help runners to improve mobility, putting your joints in a more stable, strong position while you run. Try squatting with your feet shoulder-width apart, while your behind is just above the floor, a couple of times a day, for a minute at a time.

3. Stay hydrated

Always stay hydrated while you run. Bring a water bottle with you for shorter runs, and consider a sports drink if you’re going for a long run. Try to make sure you take a drink every 15 minutes or so.

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4. Try a running partner

While some people prefer to run alone, for others a running buddy can help make running a much more enjoyable experience. A running buddy also helps make sure you run – even if you don’t enjoy it at the time.

5. Take vitamins

Running regularly can put stress on your body, and taking vitamins will help aid your body’s recovery. Try taking one in the morning with your breakfast to help maintain a routine.

6. Take a cold bath

If you dare, try taking a cold bath instead of a warm one after your next work out. Having a hot bath straight after a workout can cause the micro-tears in your muscles to bleed out, increasing any soreness you feel. A cold bath is great for your immune system and helps to flush lactic acid out of your muscles, so if you’re feeling brave, try jumping in one for five minutes after your workout.

7. Run on soft ground

If you can, try to run on soft ground. Running can cause problems for your joints, and a great way to reduce that risk is running on softer ground so your knees get a break.

8. Snack after your run

Running uses up your energy and can leave you feeling slightly light-headed after a workout. Combat this feeling by having a snack, such as a banana, to give you an energy boost while helping you recover as quickly as possible.

9. Breathe slowly

Breathing is one of the number one issues for intermediate and beginner runners, so this is one of the most useful running tips. By breathing so much oxygen in so quickly, not all of the CO2 is able to leave your lungs, so your lungs receive less oxygen. Try to relax and breathe slower.

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10. Push yourself

When you run regularly and often, you can become demotivated and stop pushing yourself forward. Competing in marathons or joining a running club can help you to train hard and enjoy your running.

11. Try a different environment – Hills

A good way to improve your stamina and strength is to run on hills and mountains. The uphill terrain will use more energy than a run through the streets, improving your lungs while strengthening your muscles.

12. Keep a record of your running

Keeping a diary or calendar tracking your runs and distances has lots of benefits; you can see your progression, which motivates you to keep running while helping you to push yourself.

13. Invest in trainers

Bad trainers can cause serious damage to your back, feet and joints later in life, so it is wise to invest in a good pair. Don’t just buy the most expensive pair you can find – do some research and find the pair that are perfectly suited to you.

14. Speed up the second half of your run

To switch your exercise routine up, try timing the first half of your run, then trying to beat that time during the second half. This gives you a huge psychological boost while pushing your body physically.

15. Push your chest forward

When running, try to imagine you are being led by your chest. This reduces the chances of you running with your shoulders hunched over, which makes it harder for you to breathe properly, while putting strain on the neck.

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16. Switch up your run

One of the most helpful running tips is to embrace variation. If you always run the same route, try a different path every so often. If you run a route that is hard on one leg, always running the same route increases the chance of damaging that leg. Trying different routes can keep running interesting and fun, while also being good for your body.

17. Stay in the moment

While you run, try to only focus on the mile you are currently running. Thinking further ahead can demotivate you as it can seem like a lot of work. Try to live in the moment and you could find yourself really enjoying your run.

18. Create a mantra playlist

Come up with a few short phrases that motivate you to exercise and push yourself. Repeat them every few minutes in your mind to keep you running without slacking.

19. Make sure sleep is a priority

Many people run first thing in the morning, which is a great time to motivate yourself to go for a run. However, make sure your running time isn’t cutting into your sleeping time. Being well rested improves performance and helps recovery time, so make sure to get a good night’s sleep beforehand.

20. Take five minutes after a run to do nothing

Most people have other things to do after a run. However, going for a run will deplete your energy. Try taking five minutes afterwards to actively rest, so you feel more prepared for the other things you have planned.

21. Listen to music while you run

Although some runners prefer silence when they run, others often find music is beneficial to their run. Whether it is rock or classical, music can help motivate you to keep going, while distracting you from any tiredness that you may feel.

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22. Make sure iron is in your diet

Runners often struggle with iron deficiency which can leave you feeling tired and drained. Make sure you have enough iron in your diet by stocking up on iron filled foods such as dark meats, eggs, fish and kidney beans.

23. Clear your mind

Trying to change your running style can often make it worse. Studies have consistently shown that enforced changes while running can make the runner less efficient. Clear your mind and let your body find its own way to run.

24. Try lunges

Practice lunges to help you raise your knees as you run, reducing your chance of injury while improving some of the main muscles you use to run.

25. Run on your forefoot

Running can be very hard on your joints, especially the joints in your heels. Teach your body to land on your forefoot with this running tip – draw a line of chalk on the floor, then practice jump-roping on the line with one foot, while landing on your forefoot.

Were these running tips useful to you? Comment with your own below!

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Amy Johnson

Freelance writer, editor and social media manager.

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Last Updated on October 18, 2018

10 Benefits of Sleeping Naked You Probably Didn’t Know

10 Benefits of Sleeping Naked You Probably Didn’t Know

Sleeping is one of the most important things we do every night.

Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

Here are some benefits of sleeping in the nude:

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Video Summary

1. It is easier.

When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

2. It forces you to be ready to go more often.

Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

3. It can make you feel happier and more free.

Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

4. Skin-on-skin contact is the best.

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    If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

    5. It could lead to better sleep.

    Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

    6. It can help your skin.

    For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

    7. It helps you regulate your cortisol.

    Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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    8. It balances your melatonin and growth hormone.

    Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

    9. It can keep your sex organs happier.

    For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

    10. Sleeping in the summer is more bearable.

      Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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      Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

      Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

      Sleep well with your naked body!

      With these tips in mind, it’s time to start taking off your clothes at night!

      Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

      If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

      Want to Feel More Energized Throughout the Day? Start With This

      Reference

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