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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 August 13, 2018

5 Exercises To Improve Intimacy and Create a Better Relationship

5 Exercises To Improve Intimacy and Create a Better Relationship

Making love can be simultaneously the most pleasurable and the most stressful experience that we share with another human being. It is a natural conclusion of the ritual of intimacy we engage in with a person we find attractive on both a physical and psychological level. Yet, we are far removed from our animalistic roots, and that which was once a matter of instinct has become somewhat complex. This is a good thing; we have grown as a society, and there are many factors involved when it comes to the relationship between sexual partners. However, we have also lost a great deal of the physical prowess our primitive ancestors had.

They engaged in a huge amount of physical activities daily — activities that ensured their cardiovascular system and muscles were in great shape, which allowed them to have healthy libidos, strong erections, and the muscular strength, limberness and endurance to maintain different positions for a long time without getting exhausted. Luckily, we can regain some of these animalistic traits with the right kind of training. Here are some essential exercises that will help improve your relationship, but making you more confident in intimate settings, which means that you’ll have more satisfying intercourse.

Don Juan

    1. Cardio for Stamina

    If you’re out of shape, the first thing you’ll notice during intercourse is that you start to breathe heavily, sweat profusely and tire easily. This means you’ll have to shift your posture frequently and limit yourself to a few positions you feel comfortable with or significantly slow down the pace. A high BMI has also been linked to potential problems with erectile dysfunction. Cardiovascular exercises like running, jumping rope, swimming and cycling will build up your aerobic stamina and enable you to perform longer before becoming fatigued, thus having better intercourse. They’ll also help manage your weight, possibly helping performance.

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    Triathlon symbol
      • Running – 10-20 minutes a day (1-3 miles a day is more than enough)
      • Jumping rope – 5-20 minutes a day
      • Swimming – 30 minutes a day
      • Cycling – 30 minutes a day

      The time in minutes denotes time spent actively performing the exercise, and you need to factor in a bit more time for warming up before and cooling down after the exercises.

      These exercises can be performed every day or every other day, and the goal is to work on both endurance and speed. Don’t just go at a snail’s pace; constantly try to improve your time or add some mileage.

      2. Strength-Training for Your Lower Body and Core

      The next thing you’ll need to focus on is improving both the strength and muscular endurance of the hip flexors, abdominals and spinal erectors. These are the muscles engaged in thrusting and circular motions, and they also stabilize your body in a number of different positions. The legs also play an important role, particularly in standing and kneeling positions. Here are a few exercises that will help you strengthen up this area:

      Barbell squats
        • Heavy barbell squats – set up at a power rack at the gym and make sure you use proper form and weights that you can lift 3-8 times. Do this exercise before anything else in the gym for 4-5 sets to get big and powerful legs, as well as tighten up the muscles of the core. This is useful for both men and women, particularly if you enjoy the woman-on-top positions and standing positions. You can do hack squats on the machine if your gym lacks a power rack, but you won’t get the core-strengthening benefits

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        Zercher squat
          • Zercher squatsthis type of squat is a perfect way for guys to strengthen their body for standing positions where the woman is lifted off the ground. Build up a foundation of strength first, and then use lighter weights and go for 10-12 repetitions to focus on muscle endurance.

          Glute bridge
            • Glute bridgethis exercise is great for working the glutes and hip thrusters, and should be done for ultra-high reps —up to 100 — to increase muscle endurance. Once you become stronger in this movement, you can upgrade to the barbell glute bridge and keep the reps high — around 10 to 15.

            Hyperextensions
              • Hyperextensions – excellent for strengthening the spinal erectors, this exercise (or a variation of it) may be done in most gyms and even at home. Do 2 to 3 sets of 10 to 12 repetitions at the end of your workout.

              Ab wheel rollout
                • Ab wheel rollout – this is a great exercise for strengthening the abs, and requires only a piece of inexpensive equipment. It will help you stay stable and hold positions longer without getting tired during intercourse. Do three sets of this workout for as many repetitions as you can.

                Cross body crunch
                  • Cross body crunchthis exercise improves your ability to perform explosive twisting motions, particularly good for improving your stamina in the spoon position where you’e lying on your side. Do 2 to 3 sets of this exercise at the end of your workout.

                  Incorporate these exercises into your routine 2 to 3 times a week.

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                  3. Upper-Body Strength Training

                  Upper-body strength plays an important role in many popular sex positions where the arms are used to provide a stable base or hold onto the partner. These including missionary, doggy style, the stand and carry (with the woman holding onto the man’s neck) and others. Use these simple exercises to improve upper body strength and endurance:

                  Plank exercise
                    • Plank – while bench pressing is great for building a big chest, you will find yourself in need of static strength, muscle endurance and a strong core. This exercise is a great way to increase the amount of time you are able to hold positions that require you to support yourself with your arms. For added difficulty, straighten out your arms like at the top of a pushup and hold as long as you can.

                    Close grip pushups
                      • Close pushups – a pushup variation that focuses on triceps, which are the first to give out during a prolonged missionary or similar position. Go for very high reps, 20 t0 50, to work on muscle endurance.

                      Chin ups
                        • Chin-ups – A great upper back and biceps builder, this exercise will also target the core if you try to be as straight as possible when lifting yourself up. You can jump to help make things easier, or just hold as long as you can if you aren’t strong enough to perform a single chin up. Do 3 to 4 sets for as many reps as you can.

                        These exercises, done about three times a week, will help you develop a strong upper body that can keep going and hold you up for extended periods of time.

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                        4. Pelvic-Floor Exercises

                        You don’t have to perform these at the gym, although you could do them after your workout without anyone even noticing. The idea behind Kegel exercises is to improve blood flow to the sex organs and strengthen the muscles of the pelvic floor in both men and women. By locating these muscles and tightening and relaxing them for intervals of 5 seconds for 10 to 15 repetitions at a time, several times a day, you can improve pleasure and performance during sex. Women can tighten their vaginal walls for increased pleasure to both them and their partner, while men can delay ejaculation by tightening these muscles.

                        5. Flexibility Moves for Legs and Hips

                        Lion stretching

                          If you want to avoid getting cramps — or even worse, pulling a muscle during intercourse — you should do a few simple stretches every day. The more limber you are, the more comfortable you’ll be with more exotic poses. Here are a few simple stretches to improve hip and leg flexibility:

                          Take a few minutes to warm up with some light running or jumping jacks before stretching, and spend some 10 minutes on these stretches. You can do them in the morning and at night, or shortly before intercourse.

                          With just a few hours a week devoted to exercise, you can improve your relationship significantly. If you focus on these exercises, over time, you just might become dynamite in bed.

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