claireruns:

health-freeak:

Running Tips:

  1. Wear spandex shorts under your regular running shorts so you don’t chafe
  2. Cotton socks will only lead to blisters; invest in socks designed for running.
  3. Join your local running club—check with your local running store fitness center and/or recreation department to find one
  4. Find a committed running partner. It is much harder to skip a run when you have someone else depending on you
  5. Remember that- It gets easier.
  6. Accept and appreciate the fact that not every single run can be a good one
  7. Do not compare yourself to others. Run within yourself and for yourself first.
  8. Even a bad run is better then no run at all
  9. If you normally run with music try skipping it and listening to your feet to hear your pace and your gait
  10. Don’t be discouraged if you don’t experience weight loss immediately
  11. Start a running blog, to see your progress and set goals
  12. Hydrate. Make it a habit to drink water throughout the day
  13. On long runs eat something every hour—whether you feel like it or not
  14. During longer runs if you don’t like to carry water take some cash in your pocket pouch or a shoe wallet. Run a route where there’s a corner store that you can use as a pit stop to pick up your water and maybe use the bathroom
  15. To aid recovery the most crucial time to eat and drink is in the hour immediately after you run
  16. Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing
  17. Do not increase your mileage more than 10 percent per week
  18. If you are prone to shin splints and lower leg pain try running soft trails for your Training runs and save the asphalt for race day
  19. Do not run two hard days back-to-back
  20. Ice aches and pains immediately
  21. Pay attention to your form. Try to run lightly to minimize impact that could lead to injury
  22. When running don’t forget the bug spray, sunscreen and a hat- BIG TIME!
  23. Neosporin (or another antibiotic cream) is good for chafed areas
  24. Make sure you cut your toenails short enough so they don’t jam into your Shoes
  25. Be careful about running on paths that force you to run consistently on a slant. It’s hard on the hips knees
  26. Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes
  27. Do not ice for more than 20 minutes at a time
  28. For beginners, set mini goals to keep you motivated. (Can be minutes [run 5, walk 10], run between street lights then walk between street lights, run till the next bus stop, until you pass a car on the street)
  29. Do not use the hot tub after a race. It will increase inflammation and hinder healing
  30. Be aware of cyclists approaching you from behind and try to keep to the right. Try to pay special attention when running with music
  31. Run facing traffic.
  32. Never assume a car sees you
  33. Doubleknot your shoe laces so they will not come undone when you run\
  34. If you listen to music, put earbuds in the go inside your ear, if you are usuing the ones that sit in your ear, it will fall out
  35. Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs
  36. At first keep your runs short and slow to avoid injury and soreness so you do not quit.
  37. If you are breathing too hard slow down or walk a bit until you feel comfortable again
  38. Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.
  39. Set realistic short term and long term goals
  40. Remember Soreness one to two days after a run is normal (delayed onset muscle soreness).
  41. There’s no shame in walking
  42. Four laps around the local the high school track equals one mile
  43. Vary your training routes. This will prevent boredom and prevent your body from getting acclimated
  44. Push through rough spots by focusing on the sounds of your breath and feet touching the ground
  45. Do abdominal breathing to get rid of side cramps
  46. Run on trails if at all possible. It will be easier on your body and you’ll love it
  47. Dress as if it is 10 degrees warmer than the temperature on the thermometer
  48. Run early in the morning or later in evening to avoid mid-day heat
  49. To keep cool in hot weather soak a bandana in cold water wring it out a bit and tie it loosely around your neck
  50. In the winter dress in layers (coolmax or other technical clothing) and wear a headband over your running hat to cover your ears

These are SO helpful! I’ve finally started running and these tips will help me and get me more motivated! (:
follow: http://health-freeak.tumblr.com/

These are great!

(via lilyskinned)

Posted 2 years ago with 36,465 notes
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