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When You Start To Pick Up Running, These 13 Amazing Things Will Happen

When You Start To Pick Up Running, These 13 Amazing Things Will Happen

Many of us know that running is good for us, it helps build up your stamina, builds a stronger heart and helps to burn calories. Many of us also know, it’s not easy. So here are a number of reasons why you should try and start running.

You Will Feel Better

No matter how good or bad you feel, exercise will make you feel better. It goes beyond just the “runner’s high”— that rush of feel-good hormones known as endocannabinoids. In a 2006 study published in Medicine & Science in Sports & Exercise, researchers found that even a single bout of exercise—30 minutes of walking on a treadmill—could instantly lift the mood of someone suffering from a major depressive order. Even if you’ve never run before, start out by walking and jogging so you can build yourself up.

Your Self Esteem Will Improve

Need one more excuse to go green? Runners who ran outside and snagged a good view of nature showed increased self-esteem post-workout than those who didn’t enjoy their surroundings. So find a route or trial you love and just run and enjoy it!

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You Will Look Better

Everyone knows that exercising burns calories and helps to shed those pounds, but what many people don’t know is that running helps to burn calories even after you’ve stopped working out. Studies have shown that regular exercise boosts “afterburn,” that is, the number of calories you burn after exercise.

You Will Get A Natural Glow

Believe it or not, working up a sweat can rid the face of all the things that clogs pores and leads to breakouts. A solid sweat session can also boost natural oils, keeping things fresh and healthy.

You Will Improve Your Posture

Running doesn’t just help you lose those extra pounds but also put your body in perfect shape. It tones up the body, develops your waist line and helps you keep a high head. Good posture has also been proven to psychologically make you feel better about yourself too.

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Your Knees Will Get Stronger

Running increases bone mass and even helps stem age-related bone loss. Many people think that running actually damages your knees. Science, however has proven that it doesn’t, according to research carried out by a Boston University researcher, running helps to improve knee health. Just be sure to run correctly so that you don’t damage your shins or your Achilles tendon.

Your Heart Will Get Stronger

Even a moderate running routine can benefit in maintaining your heart health by decreasing LDL (bad cholesterol) and increasing HDL (good cholesterol). It also helps to lower blood pressure and improves cardiac functioning.

For those who who may already suffer from cardiovascular diseases, researchers proved that running 16 miles per weeks stops the advancements of heart disease and running and running up to 22 miles a week can reverse the effects of developed cardiovascular diseases.

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Your Stamina Will Increase

Running regularly will improve your stamina, making workouts more enjoyable and productive. By increasing your stamina you will also help develop the effectiveness and strength of your lungs. It also means you won’t be panting as much or gasping for air, like in the first few times you might try running long distances.

Your Sleep Will Improve

People suffering from Insomnia should stop taking sleeping pills and try running as a treatment to get that precious sleep. Researches conducted on Insomniacs proved that on the day when they ran, they were able to sleep within 17 minutes compared to the regular days without running, which took them 38 minutes to sleep.

Even for those of us who don’t suffer from insomnia running can help how quickly we fall asleep and also the quality of it too!

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You Will Be More Focused

Running is very helpful in enhancing mental abilities. Studies conducted on British workers proved that on days when they worked out they could concentrate better, they made fewer mistakes and they worked more productively as compared to the days when they didn’t work out.

You Will Meet New People

Some runners enjoy the quiet and solitude of running on their own, but others see running time as social opportunities. Finding a running buddy or running with a group is a great way to develop a sense of community. You can set goals and accomplish them together. In addition, having a regular running buddy or running group is a great way to stay motivated to run.

You Will Save Money

If you can’t afford a gym membership or fancy gym equipment for your home, do not worry! All you need to run is a pair of trainers. The world is your treadmill so go and explore!

You Will Help Others

Running can also be used as a way to contribute to society as a whole. Many races benefit charities, and some charities offer race training in exchange for fund-raising. Running for something that’s bigger than you is a great way to stay motivated to keep training and can make your races even more meaningful and fulfilling.

Not only will you gain from a range of physical and metal benefits that come with running but you can also help those in a small to a wider community. You may even want to compete yourself, in marathons or cross country. So why not try it and see where it takes you?

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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