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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!

More by this author

Amy Johnson

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

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Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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