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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

Amy is a writer who blogs about relationships and lifestyle advice.

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Last Updated on December 9, 2019

5 Simple Ways to Relieve Stress Effectively

5 Simple Ways to Relieve Stress Effectively

Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

1. Get Rationally Optimistic

Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

The result: no more mental stress.

2. Unplug

Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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How on earth do you unplug your mind? Simple: just meditate.

It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

3. Easy on the Caffeine

Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

4. Attack Mental Stress Via the Back Door

That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

  • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
  • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
  • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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5. Good Old-Fashioned Exercise

This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

The result: mental stress will be gone!

So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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Featured photo credit: Radu Florin via unsplash.com

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