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The Essential Kit For Beginner Runners

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The Essential Kit For Beginner Runners

As a new runner, it can be overwhelming to see the sheer number of clothing, trainers and gadgets being pushed at runners. However, one of the joys of running is that you can get started with just a few essentials, making it a cheap and accessible sport. The most important item you will need and should justify spending a bit of money on is trainers. A decent high-quality pair of specially designed running shoes will last you a few hundred miles and make sure you are running safely without the risk of injury. More: What You Should Know About Running Shoes When embarking on a new hobby, don’t rush out and waste money on high-end articles that you just won’t need. Buying a few essential pieces will encourage you to go out running in your new togs, but without the shopping-related guilt involved with some of the very costly pieces available. Here we show you what key items should be featuring in your summer and winter wardrobes, but as your skills develop so will your tastes, so keep your eyes out for new and improved items available on the market. Once you have the essentials, you will look the part and that will ultimately make you feel like a runner. Achieving this feeling will then motivate you to keep up your newly found passion and discipline.

Shop around

Research the kit you are after and try items on if possible, as some running brands come up a bit snug. When you have settled on what you’d like to buy, shop around on the high street, but also online where there are always bargains to be found. On many online stores, you will find sizable discounts and receive a free pair of running socks if you spend a certain amount. Sports bra Investing in a running specific bra is a very important purchase to make. It won’t just allow you to run in comfort but it is also medically advised. Female breasts contain no muscle, only tissue and fat, so they need to be held in place firmly or irreparable stretching and damage can occur. Hat We lose a lot of body heat through our heads, so trap it in during the winter months with a thin hat. If a hat isn’t your thing, try a headband wide enough to cover your ears. Gloves A necessity when the weather turns, they protect from all of the winter elements making you're run more bearable. They are easily rolled up and placed in a pocket too so always carry them in colder months. More: How To Keep Running During Bad Weather Conditions? Lightweight jacket or top A wind and weatherproof jacket or top are essential. It can transform a cold, wet, wind-beaten run into an enjoyable spell in the elements. High-visibility clothing Make sure you are clearly visible in the evenings or winter months by choosing items of clothing with reflective strips on them or invest in a cheap high-visibility vest. Breathable material Pick running t-shirts that are made from breathable fabrics. Wearing better quality t-shirts may cost a bit more because of the ‘wicking’ material, but they will be more enjoyable to wear, plus they wash well with no shrinking and dry in hours. Socks Invest in a comfortable pair to ward off blisters and chaffing. Most running socks are specially designed to fit the contours of your feet and usually come fitted with extra cushioning and are made from moisture absorbing fabric. More: Tips To Choose The Right Running Socks Running Tights Short, knee-length, three-quarter-length or ankle-length, making sure that you have a suitable variety for the seasons will keep your legs happy, wearing tighter trousers will hold muscles in place better resulting in less achy legs.

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Warming Up And Cooling Down For Workouts

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Warming Up And Cooling Down For Workouts

Warming up your muscles before a workout is essential to staying a happy, healthy runner. Before partaking in any form of physical activity, you should always remember to limber up. If you rush into a workout, it’s likely that you will pull a muscle, and without an adequate cooling-off time it will take longer to repair itself. No more than ten minutes is required for a beginner to stretch all of the appropriate areas, but when planning your weekly workouts, always factor this time in, both for warming up and cooling down. If you forget, you’ll soon notice when you wake up the next day with sore, aching muscles. Dynamic stretches are considered to be more effective than static ones, as they loosen everything up, removing stiffness quicker. Even after warming up, though, take the first five minutes of your workout at a more leisurely pace to ensure everything is moving and working efficiently. More: Top 20 Tips For New Runners The purpose of warming up is not just to relieve stiff muscles, but to raise your heart level, get your blood pumping and get you motivated for a training session. A typical warmup for a novice runner should begin slowly with a light walk, gradually building up to a faster-paced walk or light jog over the course of five minutes. With your muscles warmed up nicely, move onto some dynamic stretches composing of knee lifts, lunge walking, squats and some side-stretching. Once you have done these aerobic warm-ups, you can stretch out any other areas you feel need extra loosening. Never go straight into stretching cold muscles, as you will run the risk of pulling something. Cooling down doesn’t take as long as warming up, but it’s just as important. Finish off your workout with a light jog or fast-paced walk for five minutes, decreasing in momentum as your breath returns to a more normal level. Once you have caught your breath, stretch out your muscles. Ensure your calves (lower legs), hamstrings (upper back of leg), quads (upper front of leg) and glutes (bottom muscles) are stretched out to ensure there’s no onset muscle soreness in days to come. Also, spend a few minutes focusing on sidestep stretches and hip flexes to avoid cramp and groin strain. More: The walk-run technique When stretching, hold each pose for 15-30 seconds for the best results and don’t rush them, repeating each stretch several times. Featured here are some of the most basic but fundamental stretches you need to incorporate into each warm-up/cool-down session. More flexibility will come with time, but for now, take it easy; don’t force muscles to stretch further than they can comfortably. More: The benefits of basic endurance for runners Hip flexor stretch An elongated lunge that stretches out hips and leg muscles. Keep your knees in line with your ankles, and make sure that your body is straight. Gluteus muscles Sit on the floor, lift one ankle and rest it on the opposite knee, applying a little pressure onto the knee and pushing downwards. This will stretch out the bottom muscles relieving any hip pain. Upper calf Push against a surface, ensuring your back heel is firmly on the floor and back leg is straight. Hold for 15-30 seconds, leaning further into the stretch as it becomes more comfortable; there shouldn’t be a lot of pressure on the front leg. Repeat for both legs several times. Lower calf Remember to stretch out the lower part of the calf. To do this, take the usual calf stretch pose (above) then bend the back knee. Lean further into the stretch for more resistance. There should be little to no pressure exerted on the front leg. Side stretch This move will stretch out your hips, but also your groin muscles. This is a vital one for new runners, as a groin strain can bench you for many weeks. Hamstring There are several ways to stretch this muscle out; simply touching your toes is effective, but also try lifting your leg onto a high surface and leaning into the stretch. You can increase this with a resistance band. Repeat several times over, and each time you breathe out, lean into the stretch a little bit more. Quads Pull your ankle up to your bottom, and hold with both hands. Make sure that your knees are in line, and push your hips forwards, ensuring the best stretch possible. More: How to avoid muscle cramps?

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The Most Common Running Injuries

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The Most Common Running Injuries

Running puts an enormous amount of pressure on your body, and knowing what aches and pains mean that you need to rest is vital. Suffering an injury could have you sat on the sidelines for days, weeks or months, and if not treated properly can lead to recurring issues. Warming-up and cooling down should eliminate the most common pulls and aches, but suffering a proper injury will be down to your body’s biomechanical setup, leading to incorrect running style, training on the wrong surfaces or simply bad trainers. We can’t stress enough the importance of purchasing proper running trainers. They are worth every penny, but make sure you visit a specialist running or sports shop to get your knees and feet assessed. They won’t stop you from ever getting injured, but they may well prevent you from pulling something in your first session! More: What You Should Know About Running Shoes

Shin splints

If you have pain in the lower inside part of your shin, then it could be a shin splint. It’s usually worse at the onset of exercise and will ease off once the area has warmed up. After training has ended, some swelling and tenderness may remain and be more noticeable the morning after. It can be caused by the sheer force that running exerts on the legs, made worse if you are not biomechanically sound – as many runners aren’t. Being biomechanically sound means that your body functions in a perfectly balanced, harmonious way. If unbalanced, greater stress is placed on certain parts of your body, and after overuse these problems will flare up. Wearing perfectly fitted running trainers can correct alignment issues, and thus prevent shin splint injury. Try adding arch supports or shock-absorbing inner soles to your trainers to take away some of the impacts. It is important to get shin splints diagnosed by a professional, as it could be something more serious, like a stress fracture. Once diagnosed, shin splints are treatable. At the first sign of pain, ice and elevate the leg to reduce swelling and stretch out the lower leg muscles to relieve pain. Lay off the running for a few days, and replace with swimming or cycling so that no excess pressure is placed on the area. If the pain continues, try wearing a pair of compression socks to keep the area contained and warm; that will reduce the strain on the muscles when training. Also, try running on softer ground, such as sand or grass, till the pain has vanished. Top tip: Never dramatically increase your training plans. Increase workloads gradually to give your body chance to adapt and get used to the extra strain being imposed on it. More: Tips to return to running after an injury

Runner’s knee

Runner’s knee affects up to ten percent of all runners. With this injury, you could experience pain on the outer edge of the knee joint, just below it, or in the center of the kneecap. Pain may travel up the thigh or down the shin and will feel worse during a run. Rest can make this feel better, but without proper treatment, it will continue to flare up. It can occur from misaligned kneecaps, dislocation, flat feet, tightness in the thigh muscles or simply overuse – gradually increasing distance will help to avoid problems. Stretching adequately, working specifically on the glutes, calves, quads and hamstrings, will ensure everything is in correct working order. If you do suffer from runner’s knee, it could also be down to poor biomechanics and the way your muscles and joints move. Wearing correctly fitting trainers could put the problem to rest, but a specialist running store can help you with this in greater detail depending on how your feet roll and knees rotate when running. To relieve the symptoms of runner’s knee, ice the area immediately after running to reduce any inflammation, and take some anti-inflammatories such as Ibuprofen. If the pain persists, then regular physio treatment can cure it and should stop it recurring. Top tip: Stretching is underrated and is an easy thing to fit into your day. The more you stretch, the stronger your muscles will become, and will greatly decrease the chance of getting injured. More: 9 recovery Tips for a better Progress

Achilles tendonitis

The Achilles tendon is the tissue that connects the heel to the calf muscles. It is the thickest and strongest tendon in the body; it has to be, considering the force and strain put upon it when a person walks, let alone runs. Pain and stiffness in the heel and back of the ankle have probably arisen from overuse, improper running style, poor footwear, overtight muscles or just a slip of the ankle. Make sure you work out regularly and stay at a healthy weight to avoid extra pressure. This injury can come on suddenly, and leave you unable to exercise for months, so stop as soon as pain flares up, elevate and ice. If the area is sore after a few days rest, then get it seen to by a doctor. Running on softer surfaces such as gravel tracks and grass can relieve Achilles pain, but avoid overly soft surfaces like sand, as this will put too much pressure on the already sore area. Top tip: Wearing running-specific moisture-wicking socks and good trainers will banish blisters so they won’t ruin runs. More: How to avoid muscle cramps?

Plantar Fascitis

This is pain located on the underside of your feet, or focused more in the heel area, and is caused by an inflammation in the Plantar Fascia, which runs along the whole length of your foot. It can be caused by wearing incorrect trainers with not enough arch support, allowing the foot to roll over too much when running (pronation). The main relief for this type of injury is to stretch out the whole of the leg and feet effectively. To stretch the underside of the foot, pull the toes up towards the shin, hold for 30 seconds, then release and repeat several times. Get deep into the tendon area by rolling your foot over a tennis ball.

Ankle Sprain

Often a result of a slight slip or pull when running on uneven surfaces or in bad weather, there is no preparation you can do to prevent this. Warming up before running will make sure your body is ready to perform and muscles stretched, limiting the amount they can be shocked by. You will know if you have a sprain by the sudden pain at the time of it happening, followed quickly by rapid bruising and swelling. If you have severe pain, you may have also caused some tendon or ligament damage. Pulling the top anterior ligament is the less serious one. After the incident, apply the RICE technique: Rest, Ice, Compression and Elevation. Never ice directly into the skin, and for no more than 20 minutes. Do this several times a day for at least 48 hours after the accident. More: This Is Why There's An Extra Shoelace Hole In Your Shoes

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The walk-run technique

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The walk-run technique

When you start running for the first time, you are not expected to suddenly run full-pelt for three miles non-stop. In fact, it is much better to master what is called the ‘walk/run’. Walking during a run is not showing weakness or a poor level of fitness. It is, in fact, the most sensible way to begin your running training. People assume that running is easy and that all you do is start to run and continue for however long you want. How wrong they are, as there is much more to it! Running puts an enormous amount of pressure on your body, so when first starting out, you must be careful not to do any permanent damage by overworking your joints, bones, and muscles. Adding walking into your running workout ensures that you increase the amount of time you spend running in one go gradually. It is a simple process, and a personal way to organize your workouts and achieve the goals you have set yourself. Only you will know how good you are feeling, so listen to your body. More: Top 20 Tips For New Runners After a light warm-up session, start out with small stints of jogging followed by light relaxed walking, for example, one minute running with five minutes walking. Repeat this cycle until you have completed your allotted workout time (no more than 30 minutes for someone new to exercise, and running in particular). If you are struggling with the running part, then just decrease the time. Walking is a vital part of any training plan, and is necessary to repair your muscles that will allow you to keep stopping and starting. Make sure you don’t tire yourself out too quickly, or you will really struggle to start running again. More: 6 tips to start running properly If timing your run/walks seems too regimented, then use a simplified training method of running to self-set goal posts. For example, run to the next lamp post, then walk to the end of the road and repeat. Setting yourself markers like this will show you how quickly you are progressing, and that a goal that once seemed unachievable will be a piece of cake within a few weeks. Build up the ratios gradually each week. To allow your body to get used to the motions, make sure you only gradually increase the time. If you up your running in the second week to two minutes, keep the walking break at five minutes but drop it down to four minutes the week after. You’ll be surprised at how quickly you will be able to up the time and distance of your runs using this method. Never be ashamed to walk, as runners of all levels use this technique, even marathon runners, and it is the safest way to ensure your continued improvement without risking injury. More: How To Prevent Running Injuries? One-month walk/run training plan Here is a simple guide for you to follow, but remember to increase or decrease timescales to suit how you feel. Only you will know how much you can handle. Don’t run until you’re exhausted or feel ill, and maintain the gradual incline in running. Always begin workouts with at least five minutes of gentle warming up, such a light walking and stretching.

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Nutrition and Hydration Advice for Beginner Runners

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Nutrition and Hydration Advice for Beginner Runners

Getting your body hydrated and well nourished before and after a run is vital. Without the correct balance of nutrients, you won’t feel or perform at your best. When starting out as a runner, you should only need to make small alterations to your diet if you’re at a healthy average weight. If you’re overweight, then always speak to a doctor before commencing a weight-loss plan, but take on board what we advise in this book to see dramatic results and learn how to train safely. Preparing your body for a run is like putting fuel into your car. Put the wrong stuff in, such as sugary sweets and biscuits, and you will grind to a standstill with no hope of starting up again. Eating the wrong foods will leave you feeling sluggish, tired and unmotivated, so to feel on top of the world you will need to devise a sensible eating plan that you can stick to and fit into your lifestyle, thus making it easier to stick to. An hour before running, drink at least a pint of water to replenish your body’s supplies. You should aim to drink approximately two liters of water during the day; however, more should be consumed if running. Often, thirst is mistaken for hunger, so keep topping up your water intake throughout the day to keep you full. You may have read about runners needing to ‘carb load’, but until you are running over 90 minutes continuously, you shouldn’t worry too much about how many carbs your body has in it. To make your running life easier, you will need to make sensible choices when food shopping to ensure that your diet has all the essential nutrients to replenish strength and energy. Pick wisely; wholegrain foods are better than white, and when shopping try to avoid too many processed meals. Stock your cupboards with items like those listed in the ‘What’s that?’ section along the bottom of the page. More: 12 Nutrition tips for better recovery and high performance Once you’ve selected the correct foods, it is important to eat correctly in order to feel at your best. Try eating several small meals throughout the day, not just three large heavy meals. Eating too much will leave you feeling heavy and bloated, while you’ll find that breaking your foods down into smaller chunks will leave you feeling less hungry, more energetic and ready to exercise. Food shouldn’t become too much of an issue in your daily lifestyle; if you deny yourself the food you love, you will end up cracking and overindulging. Keep your less-healthy food options in moderation so that you still get life’s small pleasures guilt-free. Denying yourself treats and eating the same bland foods day in day out can only end with you giving in to your cravings en masse. Now you know that carbohydrate intake is important to your diet as a runner, as it gives you the energy you require to become a more productive runner. However, don’t neglect other essential food groups. Protein is also a key element to include in your daily diet, as it helps to give your body the energy you need to keep running, and also helps repair any tissue damage caused by training, preventing muscle soreness. More: The Role Of Carbohydrates For Runners Your dietary focus shouldn’t only come before a training session, but also afterward. You will need to repair any possible training damage and replenish your body in the 30 minutes after finishing your workout. To do this effectively, make sure you include some carbs and protein; a bagel with peanut butter is perfect, or a freshly blended fruit/yogurt smoothie. The most important thing to do after a run, though, is to rehydrate, restoring any minerals lost through sweating. The best drinks for this task are low-calorie sports drinks if you’ve had a hard workout or just plain water. More: What Every Runner Should Know About Protein Best snacks for runners

Celery or carrots with a teaspoon of peanut butter

A banana

Skimmed milk and frozen berry smoothies

Low-fat chocolate milk

Low-in-sugar natural cereal bars

Rice cakes

Cherry tomatoes

Best foods for runners

Wholegrains: Pasta, cereals and bread, which are full of carbs and fiber.

Eggs: Protein-rich, helping repair any tissue and muscle damage.

Beans and Lentils: High in protein and fiber.

Fish: A great protein source; salmon is one of the better varieties and is very versatile.

Sweet potatoes: Rich in vitamins, but also carb-heavy, plus they taste really good mashed or roasted.

Yoghurts: Choose a low-fat option, which is calcium-rich and good for runners with sensitive stomachs.

Bananas: A brilliant source of carbs and potassium, and are good to eat before or after a run.

Peanut butter: Preferably on a wholewheat bagel, together they provide you with protein, carbs and fiber, leaving you full-up for much longer.

Celery and carrots: Low-fat health-boosting vegetables that are great for snacking on and not piling on the calories. Combine with peanut butter for the ultimate taste good snack.

Foods to avoid Avoid any mid-run stomach distress by leaving out foods that are high in fat, such as cheese and fried foods, for at least 12 hours before a run. Foods like this sit in your stomach and can cause major disruption – not great when you’re miles from home! Caffeine and dairy are other substances best avoided if you’re prone to a sensitive stomach when exercising. What’s that? Runner-friendly carbs: Can be found in sweet potatoes, porridge, brown rice, oats, rye, whole wheat or multigrain pasta and bread, barley, bran cereal, and beans. The higher the fiber content the better and wholegrain foods are best.

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Top 20 Tips For New Runners

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Top 20 Tips For New Runners

Congratulations, you have made the decision to start running! That’s the hard part over and done with. It’s tempting to get straight out and start running today, but there are a few things that you need to bear in mind first, as we will show you here. 1. Start slowly It can be hard to rein in your enthusiasm when you first start running, but it pays to start out slowly, whatever your current level of fitness. Running exerts a lot of impact and stress on your body, and if it is not prepared for it, you may suffer from injury and/or a lack of motivation. Don’t feel that you have to give all or nothing; just imagine yourself three months down the line, fitter, healthier and happier. Take the time to get prepared, sort out your kit and training plan, and then you will be ready to get running. More: The benefits of basic endurance for runners 2. Time not distance Races are measured by distance, so it’s common to go out and start running in miles or kilometers. However, new runners might find that time is a more motivational gauge. When you start out, try running for ten minutes, and then build up by five minutes every week, or you can work in intervals of running and walking. See how far you can run in a set time one week, and then try to beat the distance the next. When you can run for 30 minutes non-stop, then you can start worrying about distances instead and think about preparing for a race. More: How often should you run to progress? 3. Listen to your body Your body knows best when it comes to running. If something hurts, then that is a sign that you are overworking your body and need a rest. Not every ache and pain means that you need to stop running, but only you know how much pain you are in and whether you can keep running through it. Also, look out for the signs of overtraining such as tiredness, lack of motivation, lack of sleep, loss of appetite, etc. These are all messages from your body to take a break. When you are ready to run again, your body will let you know that too. 4. Have a plan Running, like any other hobby takes planning to fit it in. Life is so busy that it is easy for exercise to fall by the wayside and yet it is so important. Decide how often you can realistically fit in running and when you are going to do it. Add this to your phone’s calendar or your diary as an appointment that you are not going to miss. Make sure your friends and family know how important it is to you so that they respect that your running time is non-negotiable and that they need to support you to help you meet your goals. 5. Use your commute One of the hardest things about running is actually having the time to do it. We suggest looking at how you can use your daily commute to fit in a run without taking too much time out of your day. Can you run home from work with a small running bag for you to keep your things in? Or could you run home from the school run, or invest in a running buggy and have a morning jog instead? Need to walk the dog? Turn it into a run. By making the most of the journeys that you have to make, you will be able to become a regular runner. More: Canicross: Some Tips For Running With Your Dog 6. Set a goal Working towards a goal, no matter how small, will motivate you to keep running. Pick a large goal, such as losing a stone, running six miles or anything else that you want to achieve. Now, break that goal down into lots of small steps so that you have achievable markers to aim for. For example, if you want to lose weight, you can start smaller by saying, ‘I am going to eat well and run around the block twice this week’, and then ‘I will run for 20 minutes non-stop by the end of this month and get into my favorite jeans again’. More: 6 tips to start running properly 7. Walk/run If you are completely new to running or exercise in general, then start off with a walk/run program. This involves periods of running and walking to complete a set distance or time. If you’re already reasonably fit, then you might only need to walk for a short interval in the middle of your workout, but otherwise consider starting out with a two-minute walk, one-minute run program or similar and increase the running intervals over time. This will start to build your fitness, ease your body into running and prevent you from getting common injuries. 8. Keep a log One of the best ways to ensure that you stay motivated when running is to keep a log of your progress. On Day 1, you may only be able to run for five minutes until you are out of breath, but by Day 10 you might be able to run for ten minutes with no pain. If the going gets tough, you can look back at those early running logs and remind yourself just how far you have come since you started running. It really won’t take long to build up, and you will soon be running for 30 minutes in one go and wondering what you found so hard to begin with! 9. Warm up and cool down Whether you are running for 26 minutes or 26 miles, you need to put time aside for warming up and cooling down, or you will suffer the consequences! We are not just being melodramatic – a lack of warming up can cause pulled muscles, and not cooling down will leave its mark via achy legs the next day. To warm up properly, start with a fast walk or slow jog before going into your run; always cool down with a range of stretches. 10. Get the right trainers You don’t need a lot to start running. But the one thing that you definitely shouldn’t scrimp on is your trainers. We’ve seen far too many people running in unsupportive fashion trainers, which is begging for an injury. Running trainers are designed to support your foot, absorb impact and reduce the chance of injury. Every person’s feet are different, too, so what works for one runner won’t necessarily work for another. Before you start running, get into a dedicated running or sports shop and ask them to analyze your running so that they can deduce how much cushioning and support you need. More: What You Should Know About Running Shoes 11. Don’t neglect your core A strong core makes a strong runner. It’s not just about getting that six-pack; the core is your powerhouse and determines how good your running form is. Good running form means less chance of injury. Things like sit-ups are traditional core builders, but consider yoga or Pilates as a gentle way of getting a strong core, while also helping to stretch out your muscles. More: The Importance of Core Work for Runners 12. Strength training Hit the gym as part of your running routine to build up strength. Your legs take a lot of pressure and stress when you’re hitting the tarmac, so the stronger they are the better. Exercises like lunges and squats are perfect, adding in hand weights as you progress, as are the leg standing poses in yoga, such as the Warrior. Classes like circuits at the gym are good for strength training, as well as adding an extra dose of cardio. 13. The right kit You don’t need the latest technical gear to start running, but there are definitely a few pieces of kit that you should think about. Women should start with a good sports bra if you don’t want everything bouncing around, causing pain and future sagging. Make sure that you get one for maximum support, as your breasts will move a great deal during a running session. Next, when it comes to tops, avoid cotton. Cotton will absorb your sweat, which will make you feel cold and the material will become heavy. Even a budget technical t-shirt will offer wicking properties to keep you warm on a cold day and cool on a hot one, as well as staying dry. 14. Allow for recovery It really is important, especially for a new runner. Even marathon runners and elite athletes know the value of rest days – by which we mean complete rest! Your muscles need time and energy to recover and repair. Not doing so leaves them weak, increasing the chance of injury every time you go out for a run. Run one day, rest the next – that’s the simplest way to ensure that you will have a problem-free start to your running hobby. More: 9 recovery Tips for a better Progress 15. Use apps Running technology is pretty advanced and your smartphone can really help you out as a beginner. Have a look at the various apps available, which include ones that give you a training program, or map your distance, time and calorie burn. These save you the trouble of logging your runs by hand, but they are also easy to share so that you can show your family how well you are getting on. 16. Kick the habit Smoking and drinking will really hinder your running performance. Smoking makes exercise more difficult, as you will suffer problems with your breathing, and thus find it harder to progress. You won’t recover as well after exercising. Drinking dehydrates your body, which will in turn adversely affect your ability to run effectively. 17. Keep hydrated Water is the most essential thing that you need to be taking on board when you exercise. Don’t flood your system by gulping water down in large quantities in one go; sip water throughout the day so that you are always well hydrated. When you know you are going for a run, ensure that in a couple of hours before you head out, you take on a decent amount of water. For shorter runs, you probably won’t need to take water out with you, but if you do then sip it slowly during your run. Always rehydrate when you get back from running. 18.  Don’t run alone Running is by its nature a solitary sport, but it can be hard to motivate yourself to get out when you are on your own. Recruit a friend or family member to go running with you, and the time will go much faster. You could get your children to cycle alongside you, or take the dog out for a run. Consider joining a club for new runners if you need company, as they will help you to get the most out of yourself, as well as meet like-minded runners. There are also online forums that are designed to help you find local runners of a similar ability, so it is worth checking these out too. 19. Stay safe If you go out running alone, then you need to be aware of your safety. When listening to music, make sure that you keep the volume down to the point where you are aware of your surroundings, and take extra care when crossing a road. We suggest that you don’t use headphones at all when running at night, as you need to keep your wits about you. Make sure that you can be seen too, by wearing high-vis kit when it’s dark and always run towards oncoming traffic if there is no pavement. Finally, make sure that someone knows where you are running and avoid isolated areas at night. If you can, take your phone with you in a pocket, but if you haven’t space keep a loose coin for a payphone on your person. 20. Eat right Good nutrition is essential to all of us, but as a runner, it is even more key. You need to be eating a healthy diet to fuel your sport, which includes a balance of proteins, carbs and fruit and veg. Limit your intake of sugar and high-fat foods, and make sure that you eat three times a day – with two snacks – to keep your metabolism ticking over. Don’t try and go on to a strict diet when running, as you need to ensure that you are getting all the vitamins and minerals you need. A healthy, balanced diet will have good results, and help you to keep on running. More: 12 Nutrition tips for better recovery and high performance

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What You Should Know About Running Shoes

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What You Should Know About Running Shoes

There is a considerable lack of consensus and of scientific data concerning which criteria a professional should use to recommend any given running shoe. We therefore, rely on two fundamental principles to guide our choices.

THE RIGHT FIT

The size, width, and shape of the shoe must respect the shape of the foot and not cause pressure points or deformation of the toes. The shoe should feel comfortable as soon as you put it on, especially if it will be worn for long periods. More: This Is Why There's An Extra Shoelace Hole In Your Shoes

SIMPLICITY AND SPECIFICITY

The shoe should interfere as little as possible with the natural protective biomechanics of the foot. The runner would do well to choose a simple and low shoe that allows him to better perceive contact with the ground; a shoe exempt of extravagant technology, and specifically designed for his sport. Sport-specific criteria may also guide an athlete in an appropriate choice of shoe.

GRIP

According to your needs, the grip can be maximized by the design and material used for the outsole or by the addition of spikes under the shoe. (Ex: the type of rubber used in the outsole and the gym floor; the type and length of spikes in outdoor soccer shoes and the type of pitch; spiked sprinting shoes and the track; hiking boots with crampons for winter surfaces, etc.).

STABILITY AND SIDE-STEP SPORTS

Shoes that adequately support the foot within the shoe afford lateral stability of the ankle and foot in high-speed side-step sports (soccer, basketball, tennis, aerobics, etc.). Various features that contribute to stability are straps on the instep or the upper, lateral reinforcements of the quarter (high cuts), optimal lacing systems, wider soles or heel stiffeners. The most important criteria, however, is the height of the sole; the shoe should be as low as possible to decrease the lever effect and the secondary risk of a sprained ankle.

LIGHTNESS AND ENDURANCE SPORTS

The weight of a shoe has an important effect on oxygen consumption. Several studies have shown that a 1% increase in the weight of a shoe can cause a 3% increase in oxygen consumption. In other words, for all sports where performance is influenced by an ‘endurance’ factor, i.e. sports such as running, soccer, boxing or basketball, shoes must be lightweight in order to reduce cardiovascular requirements and consequently improve physiological performance. More: 5 tips to improve running endurance

FLEXIBILITY AND CERTAIN SPECIFIC SPORTS

A flexible shoe that does not interfere with the foot’s natural dynamics is recommended for long-distance running whereas a shoe with a very rigid sole could improve performances in sprinters and jumpers, according to certain authors. Shoes required for dance, rock climbing or gymnastics, however, must be flexible to allow certain specific dynamics for performance.

ANTI PRONATORS AND RUNNING SHOES

Despite the absence of clear scientific support of their usefulness, anti pronators in running shoes (the denser and darker-colored section of the midsole) are promoted in an attempt to reduce overpronation. In other words, runners and walkers whose arches fall abnormally during the strike phase might wish to purchase shoes with anti-pronation features. It is important to note, however, that high-quality studies on the role of anti-pronators in the prevention of running injuries have pointed out that choosing a shoe according to foot type (flat, normal, or high-arched) is inappropriate! More: Tips to return to running after an injury

OTHER CRITERIA

In addition to the requirements of a sport, certain secondary criteria can influence our choice of shoe. Breathability of the sole and upper in a shoe for use in hot weather can help reduce perspiration, a waterproof upper is useful in hiking shoes and for use in rainy or damp weather, light reflectors on running shoes make the runner visible at night, the rigidity and snug adjustment of alpine skiing boots support the ankle and foot to allow immediate and optimal response, padding in cross-country ski boots keeps feet warm in cold weather, etc. The look and color of a shoe remain superficial criteria and should never influence our choice.

SPECIAL SHOES AND NEW TECHNOLOGIES

Based on the assumptions that the foot has what it takes to protect itself against injury and that barefoot dynamics are the benchmark of correct walking and running biomechanics, an impressive number of new shoes have appeared on the market to tackle the obvious paradox: Biom, Five Fingers Vibram, Nike Free, BMT shoes, Newton shoes, Kigo, Feelmax, VivoBarefoot, etc. Even though their design is inspired by interesting theories, it is important to exercise judgment when faced with new trends and marketing techniques. It is equally important to progress gradually when changing shoes, especially if the change involves a significant biomechanical modification such as a substantial difference in the thickness of the sole of the shoe.

SPECIFIC POPULATIONS

Diabetics suffering from peripheral neuropathies (loss of sensitivity in the extremities) should pay particular attention to the comfort of their feet. The fit and comfort of a shoe must be of utmost consideration in order to minimize the risk of skin lesions due to irritation. Cushioning and plantar orthoses could be essential features of appropriate shoes. The shoe’s capacity to protect from uncomfortable surfaces and the cold has always been a much-desired feature. The moccasin’s simple design of a thin layer of leather offered sufficient protection for over 5000 years. In the last thirty years, with the evolution of shoe technology, this feature of protection has come to create enormous interference, to the point of perturbing running biomechanics and potentially increasing the risk of injury. More: Tips To Choose The Right Running Socks

BUYING A SPORTS SHOE  

(TEN USEFUL TIPS)

1. Shop for shoes late in the day, after activity. (The foot swells slightly with activity.) 2. Choose a store that offers a wide choice of sport-specific shoes with recommended features. 3. Try on both shoes in the store. Wear sports socks and lace the shoes securely. 4. Practice some dynamic moves such as running or jumping. 5. Make sure the shoes feel comfortable as soon as you put them on. (Good fit, no pressure points, heel doesn’t slip, etc.) 6. Leave a centimeter between the toes and the end of the shoe. (Toes should be able to wiggle freely in the toe-box…except for certain types of shoes for dance, rock-climbing, etc.) 7. The price of a shoe is not an indication of quality and definitely not one of protection from injury. 8. Shoes have a limited lifespan. However, contrary to popular belief, you need to monitor the wear of the shoe and any deformations that can affect the incidence of injury, rather than monitor the cushioning. 9. Your weight should not determine the size or the cushioning of the shoe, but only the quality of the shoe’s upper, which should be a little more sturdy. 10. Give your feet time to adjust. Wear your new shoes very gradually.

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What Is The Optimal Stride Rate In Running

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What Is The Optimal Stride Rate In Running

For both beginners and advanced runners, how to improve running form and technique is one of the most frequently asked questions. Unfortunately, it’s also one of the most complex and variable components of training, both to adequately explain and for the runner to implement. Foot strike, turnover, paw back, knee lift: these are just a few of the terms used to describe the multitude of muscle movements, both conscious and subconscious, that go into every step you take. Isolating and improving these processes is difficult and can often distract a runner from the ultimate goal – running faster, running longer and staying injury-free. Luckily, to get started on improving your running form, you can implement one simple trick that will help you develop a foundation for optimal running form and provide a building block for future improvements. So, what’s this “secret” building block? Improving your stride rate.

What is stride rate?

Your stride rate is the number of steps you take per minute. Stride rate could also be called your running cadence or turnover. Calculating your stride rate is easy: simply count how many times your right foot hits the ground while running for one minute, and then multiply by 2. This number is your stride rate.

Why is stride rate important?

Improves your form As previously mentioned, your stride rate is a fundamental building block to establishing good form. By implementing the proper turnover rate, you increase your chances of striking the ground at the correct angle and moving through the proper range of motion when your leg moves back, up and forward. Improves your running economy Running economy is a measure of how efficiently you use energy when running. It’s exactly like the way a car measures miles per gallon. The more efficiently you run, the longer you can go before getting tired and the less effort you will use to run fast. Running with the optimal stride length maximizes your force on toe off (when your foot pushes you off the ground to move forward) and minimizes the time you spend in the air by controlling your stride length. These elements contribute to improving your efficiency. Reduces your chance of injury One of the main causes of running injuries is shock absorption or lack thereof. If your stride rate is too low, you will spend more time moving up in the air, moving up and down as opposed to forward, and consequently land on the ground with more force. With the proper stride rate, you take lighter, quicker steps and reduce your chance of injury. More: How To Prevent Running Injuries?

So what is the optimal stride rate?

The optimal stride rate is 180 steps per minute. That is 90 steps per minute with each foot. Your stride rate doesn’t change when you run faster or slower. Your stride rate remains the same at most normal speeds (very slow jogs or all-out sprints are exceptions). To run faster or slower, you simply change your stride length (a function of how forcefully you push off each foot) to speed up or slow down.

How to improve your stride rate?

If you want to improve your stride rate, focus on developing a 180-steps-per minute turnover during your easy runs. On easy days, you have less to think about than tempo workouts or speed days. Visualize Imagine you’re running on a road made of eggshells and you don’t want to break them. Picture yourself floating over the ground quickly, with light, purposeful steps. Focus on running over the ground, not into it. Metronome If you run with music or a smartphone, consider installing a metronome app that you can set to a 180 bpm range. Focus on taking one step for every click of the metronome. You’ll quickly fall into a natural 180-stride-per-minute rhythm and can turn off the metronome. Likewise, music can throw off your stride rate. Many runners tend to naturally move to the beat of the music. If you want to improve your form, consider running sans music or with a metronome app instead. Counting If you do most of your runs technology free, you can simply count the number of steps you take with your right foot. Count for a minute and see how close to 90 steps per minute you get. Speed up or slow down your stride rate accordingly, and you’ll soon find yourself running in a natural rhythm.

Conclusion

Of course, you don’t need to be exactly 180. A slight deviation like 175 or 185 is OK, too, as long as it feels comfortable for you. Stay close to the 180 range and you’ll be on your way to improved running form before you know it.

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The Importance of Core Work for Runners

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The Importance of Core Work for Runners

Your core refers to more than just your abdominal muscles you flex in the mirror. Core, in the running sense, refers to your abdominals, glutes (butt), hips, hamstrings, hip flexors, and lower back. These muscles are what keep your form strong at the end of a race, prevent injuries from overcompensation or bad mechanics, and allow you to run in an upright and fluid position. Working on your core from a running perspective is different than someone in the gym who is trying to look better at the beach or the golfer trying to add power to his or her swing. This is why it is important to perform a core routine that specifically targets the muscles you will use while running. If you’re looking for an ab routine that is going to give you the “ripped muscles” you won’t see results that transfer to your training.

How does core work help keep you injury-free?

Perhaps due to the inherent strength of the trunk, it may be hard to see how a lack of abdominal strength could contribute to running injury. However, in one particularly creative study conducted in 2004, researchers investigated how various measures of hip and abdominal strength affected injury risk in a group of track athletes. The researchers found that injured runners were significantly weaker in their abdominals and lower back. The healthy runners in the study all tended to be slightly stronger through their trunk. In addition, research has shown that strengthening of the transverse abdominis, or TVA for short, can significantly reduce injury rates. The TVA is a thin cylindrical muscle that lies underneath the abdominals. Its main role in daily life is to hold in the chest cavity (lest your innards sag outwards). However, the TVA also plays an important role in running: Contraction of the TVA compresses the chest cavity and increases its inner pressure, much like squeezing a deflated beach ball causes it to become stiff again. It’s postulated that this increase in pressure facilitates stability throughout the body, essentially “hardening” the connection between the upper and lower body and thus improving your running form and posture. Researchers have demonstrated a clear connection between stabilization and lower back injuries and the strength of the transverse abdominis muscle. More: How To Prevent Running Injuries?

How does core work help you run faster?

When you get tired while running, especially during longer races like the half marathon and marathon, one of the first things your body does is to start hunching over or leaning back. This causes your form to be inefficient and makes you start to slow down. So, if we can train the muscles that are involved in keeping the body tall, strong, and moving forward, you’ll be finishing races faster and feeling better than you normally do. Second, all running occurs in what we call the Sagittal Plane. (The Sagital Plane is the forward and back motions that are critical to running faster). You can waste a lot of energy when your body starts moving side to side, or in the Transverse Plane. The more you can train your body to focus all of its energy on moving forward, the faster and more efficiently you will run. Likewise, by strengthening the muscles that control the transverse plane, you can become a better overall athlete and runner.

What type of core exercises should you be performing?

Looking at the evidence, it’s clear that a strong core is essential to staying injury-free and performing your best. However, while there’s no evidence that suggests traditional core exercises like crunches and sit-ups are bad for you, your time can be better spent performing running-specific core exercises like planks, lower back exercises, and hip work.

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This Is Why There's An Extra Shoelace Hole In Your Shoes

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This Is Why There's An Extra Shoelace Hole In Your Shoes

For years we've tied our shoes without using the top lace holes in our sneakers. Or maybe you use them, but they don't add much to your running experience. It turns out that those holes serve quite an important function, and aren't just speed holes like 12-year-old me thought. They are used when tying a "heel lock" or a "lace lock,". If you're tired of getting blisters on your heels when you go running, walking, or hiking, then this pro tip is just for you. You can prevent blisters with a “heel lock” or “lace lock” that creates extra friction between the laces at your ankle. This keeps the ankle and heel area nice and tight, without having to tighten your whole shoe. It also helps to prevent black toenails by keeping your heel and your toes from smashing into the front of your shoe. More: How To Prevent Running Injuries? Here’s how to tie a “heel lock” or “lace lock”. A lot of running and hiking shoes have an extra shoelace hole at the top (if your shoes don’t have an extra hole, just use the top regular hole instead). We’re going to use these holes to create loops on the inside and outside of our shoe. More: How to choose your running shoes? Once we have created loops on both sides of our shoe we cross our laces and insert them into the loop on the other side. We then cinch our laces down. Make sure to pull the end of your laces down  to create the actual “lock”. Lace your shoe in a balanced shoelace knot and you’re done. No more shoe blisters! More: Tips to return to running after an injury Watch this video to know how to tie a “heel lock” or “lace lock”.

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The Difference Between Sprinter And Marathoner

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The Difference Between Sprinter And Marathoner

You've all seen the sprinter and the marathoner.  There are more differences between their physical appearance.One looks like an 80's movie character and the other like he has had too many crash course diets. They are both runners so how come they don't look alike? medianet_width = "336"; medianet_height = "280"; medianet_crid = "363266535"; medianet_versionId = "3111299";

Metabolic Pathways

The human body uses three specific metabolic pathways to provide energy during different running activities. The phosphagen system is used during high-powered activities lasting less than 10 seconds while the glycolytic system is used for moderate intensity that lasts up to several minutes. The oxidative system is used for low-intensity exercise that lasts several minutes. With the extended duration of a marathon, marathoners use the oxidative system about 95 percent of the time and the glycolytic system about 5 percent. Short-distance sprints use primarily the phosphagen system with the glycolytic system being used in middle-distance sprints such as the 400 meters. More: How To Keep Running During Bad Weather Conditions

Heart Rate

Heart rate is one of the best predictors of exercise intensity between sprinting and running a marathon. During a sprint using high intensity, your heart rate can reach 80 to 90 percent of your maximum. This heart rate can only be sustained for a short time frame. For a marathoner, the heart rate is typically between 60 to 70 percent of maximum, with some elite or experienced marathon runners increasing the intensity level to reach and sustain 70 to 80 percent heart rate maximum. More: Tips To Choose The Right GPS Running Watch

Training Programs

The training programs for sprinters and marathons vary according to the specific demands of each running event. Sprinters focus on developing fast-twitch muscle fibers and phosphagen system by improving speed, strength and power. You can develop fast-twitch muscle fibers using plyometric exercises and strength training. Marathoners, however, focus on developing cardiorespiratory fitness, muscular endurance and stamina. More: How often should you run to progress? medianet_width = "336"; medianet_height = "280"; medianet_crid = "112356576"; medianet_versionId = "3111299";

Muscle Fibers

Every skeletal muscle contains two basic fiber types -- slow-twitch or fast-twitch. Slow-twitch muscle fibers, or Type I fibers, are slow oxidative fibers that produce slow muscle contractions and are highly resistant to fatigue. Fast-twitch muscles fibers, or Type II fibers, produce fast contractions that fatigue quickly. As a result, marathoners typically contain a significant amount of slow-twitch muscle fibers while sprinters primarily have fast-twitch muscle fibers. More: How to avoid muscle cramps? This video explain everything about the difference between sprinter and marathoner.

Source: Livestrong / Well Played

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How To Keep Running During Bad Weather Conditions

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How To Keep Running During Bad Weather Conditions

During bad weather conditions, the runner sometimes has to cancel one or more successive running sessions. When this climatic episode continues, questions about the training management inevitably appear. Should we avoid running? How to maintain our shape? Is it necessary to adjust the plan? Do indoor options exist? in this article, we will answer those questions and help you keep running during bad weather conditions.

Avoid Danger

No running goal can justify putting your health or physical integrity in danger. What is the interest to run in the storm or on the frozen ground if you will end up nailed to the bed with a persistent cold, or have to stop many weeks after a bad fall? Progress comes primarily from your ability to train regularly throughout the year, cancel one or two sessions will not make you less strong. This remark also applies to the sick runner. Few days of "forced" rest is better than a several weeks injury.

Keep in Mind

Here are some tips to limit the risks related to running in bad weather conditions. In rainy weather Some long and stressful sessions temporarily weaken the body, making it more vulnerable to colds and other seasonal viruses. These diseases plunge the runner into a state of temporary fatigue, increasing the risk of injury. In order to limit this "vulnerability", once the session is over, put yourself in the shelter immediately, change your outfit and take a hot shower to warm yourself up. More: How To Prevent Running Injuries? In cold weather When the thermometer approach or descend below the zero degrees, opt for an outfit really adapted to winter conditions. Choose technical textiles to keep the heat while wicking away perspiration. Feel free to cover your head with a cap. Do not forget the leg because the cold weakened muscles. Wearing tights is highly recommended. For people with cardiovascular risks, avoid any intense effort which could result in hyperventilation. Focus on basic endurance (70-75% MHR) or moderate pace (80-85% MHR) More: The benefits of basic endurance for runners In Snowy weather Generally, there is no contraindication to run when it's snowy. Only slippery grounds present a real danger for the runner. Beware of bad falls which end up by causing injuries. If running in the snow is important to you, opt for suitable shoes (trail shoe) and equipment provided for this purpose. You can also program "cross-country" sessions on the snowy ground, as long as you have a shoe with "pointe" to limit the risk of slipping.

Readjust the training plan

The cancellation of one or two sessions does not require a training plan readjustment. Only a prolonged climatic episode (beyond one week) may push the runner to reorganize the rest of his plan. Missing a part of the week training plan Continue your plan without worrying about canceled sessions. For a runner who train 2 to 4 times a week, it's possible to add a session but you have to respect the alternation between the footings in basic endurance and the quality workouts. Missing the week training plan  Any plan includes light training phases. The presence of these light phases gives flexibility to your program. It is enough to anticipate the rest period and shift by one week the rest of the plan. Certainly, this is the easiest solution to implement. Cancellation of  two weeks or more This is the most delicate situation to manage, especially for runners preparing an important race. In this case, mastering the fundamentals of training or benefiting from the advice of a skilled runner becomes a must. Caution When weather conditions return to normal, do not try to make up for missed sessions. A Sudden increase of workloads makes the runner more vulnerable to injury. It would be a shame to turn a few days of bad weather into a forced rest of several weeks.

Indoor activities

Need to maintain your cardiovascular and muscular qualities during these long periods of forced rest? Don't worry, solutions exist. The treadmill This option seems naturally the most appropriate. If by chance you have an easy access to this type of equipment, plan a little time to adapt your self to the stride (2 to 3 jogging sessions). Unlike the outdoor activity, The pace is imposed by the treadmill, and not by the runner. This setting causes a slight change in the stride. It is then important to allow the muscles to gradually become familiar with this adjustment. Aqua jogging The aqua jogging allows soliciting the whole cardiovascular system while sparing tendons or fragile joints. Practicing aqua jogging requires little equipment. A simple vest or belt is enough to make the runner float and stay upright in the water. he can also reproduce the running gesture. Bodybuilding These forced rest periods are also an opportunity to perform a real muscle building which usually neglected by runners.

Outdoor activities

For people living in mountainous areas, it is possible that the snowy periods last several weeks.that's why you have to move to activities such as skiing, Nordic walking seems to be the most appropriate option to maintain all physiological and muscular qualities.

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Tips To Choose The Right GPS Running Watch

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Tips To Choose The Right  GPS Running Watch

GPS watch market is in full boiling, the new running models flock continuously, which makes the choice difficult when you try to buy your GPS watch. The purpose of this article is not to praise the merits of a product but rather to help you and guide you to choose your GPS Running Watch according to your needs.

How to choose a GPS running watch

This may seem obvious, but the first thing to do is to define the range of use of your future device. Ask yourself the right questions and try to pinpoint the essential features you expect from your future GPS running watch. The occasional runner who just wants to record some basic information during the running sessions will not have the same degree of requirement as a runner who follows a specific training plan. But some will say Why invest in an expensive device when we can be satisfied with a more affordable watch? More: How to choose your running shoes?

Identify your needs before buying your GPS watch

Some GPS running watches offer a multisport function that will meet the expectations of triathletes and cross-training adepts (cycling, swimming, skiing, ...). Check anyway that the watch is waterproof before taking it to the swimming pool, it would be a shame to drown it at the first use. If you do not plan to practice another sport, simply choose a GPS watch dedicated to running, it's certainly easier to use. The ability to measure your heart rate in real time via a belt should also guide your choice. The price difference between a version with or without cardio is usually about fifty dollars. If you run mainly on roads and in the city, the use of a GPS watch equipped with a barometric altimeter will not be very interesting. On the other hand, if you move to mountainous surfaces, then this option becomes mandatory. If you practice trail, look for a rugged model that will not fly in pieces at the first fall. The marathoners can choose a lighter model.  A 10 km runner will be less attentive to his GPS watch autonomy than an ultra runner who can sometimes use it for several hours. More: Tips To Choose The Right Running Socks The new GPS running watches, so-called connected, offers many additional features. Some are real activity tracers, they count your steps, analyze your stride, are able to estimate your vo2 max and predict your time on 10km, half marathon or marathon ... It is even possible to receive SMS and emails on the screen of some watches during your sessions. If you are a statistics and new technologies adept, this may be important if not, just opt for a less invasive model.

Conclusion

Choosing a GPS running watch requires asking yourself the right questions. Depending on your budget and your expectations, it is up to you to decide which model is likely to suit you the best. We will offer you later a comparison of the latest models available on the market to help you choose your GPS running watch.

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14 Tips For Losing Weight When You're Obese

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14 Tips For Losing Weight When You're Obese

Confronting your obesity and trying to lose weight is a good decision. According to the WHO (World Health Organization), "overweight and obesity are defined as an abnormal or excessive accumulation of body fat that can affect health". But it's a decision that requires an iron will, and that's why we give these tips to help you succeed your slimming diet. If your goal is losing weight then you will have to work for it and not demoralize yourself along the way. Focus your efforts in this direction. For that, you need to know and understand your body. Act as if you are preparing for a trip. Know where you are and where you want to go. This is an essential step to start a diet. But the further you go, the stronger the temptations will be to discourage you. This is why it is necessary to get help by your entourage and by professionals, in addition to the nutritional rules that you will have to follow. In any case, there is no need to go fast because the key is to achieve your goals! Here are some useful tips to help you succeed your diet.

1. Be supported by your family

Losing weight requires positive support from your family. A study found that "losing weight can be stressful, but it's less stressful if you have support throughout the process." This support is necessary if you follow a slimming diet because we observe a decline in certain abilities such as attention or executing normally easy tasks. These abilities are essential to control yourself, especially for the monitoring of portions and the choice of food etc ... when you're supported and encouraged, it is much easier to make efforts.

2. Rebalance your nutrition

Just because you are on a slimming diet does not mean you have to starve yourself of a good nutrition. On the contrary! It's time to rebalance your diet and start eating healthy. It's really about respecting the principles of good nutrition that the body needs. We give you below what is good to know about nutrition. More: 12 Nutrition tips for better recovery and high performance

3. Eat Protein and good fats at breakfast

Contrary to popular belief, it is not forbidden to eat fatty foods in the morning. At this time of the day, the body secretes the enzymes specialized in digesting fats. This will prevent your body from storing fat in adipose tissue and therefore gaining weight. But we must choose the good fats that are unsaturated. We can found them for example in vegetal oils, such as olive oil or rapeseed oil. Similarly, it is advisable to eat high-Protein Foods. By taking this type of food, you will be more quickly satiated. So it's a good tip for losing weight. you should note that eating high-protein foods helps reduce belly fat. having the egg at breakfast is recommended for this protein intake. More: What Every Runner Should Know About Protein

4. Decrease Starchy protein at lunch

Contrary to what we believe, starchy is not an indispensable food. These are low nutrients foods. Of course, they are rich in carbohydrates and these are necessary for the body. But do not eat too much because they promote weight gain. If you used to eat starchy foods at lunch, start by gradually reducing the amount. Replace them with vegetables. Also, you will not feel tired after eating a high carbohydrate food. More: The Role Of Carbohydrates For Runner

5. Opt for lean meat

By following a slimming diet, nothing prevents you from eating meat, but make sure it is lean meat. Eating lean meat will help you ensure the protein needs of the day without bringing in fat. Moreover, meat is a food that will allow you to arrive quickly to satiety. Lean meats are those that have only 2 to 3% of saturated fat. for example veal escalope, skinless poultry, turkey cutlet or chicken breast. Enjoy it, there is no risk!

6. Eat more vegetables: a little at noon and lot at evening

Vegetables are very often associated with slimming diets. This type of food is rich in nutrients that the body needs. Vegetables have also low calories. From green beans to zucchini, broccoli, and eggplant, you have several vegetables to vary your meals. Raw or cooked, it depends on the vegetable and your preference, but in any case, put it in your lunch dishes. And above all, eat a lot at night. they are light foods, easy to digest especially because of their high fiber content.

7. Eat a healthy snack at 4pm

The urge to snack is quite strong during a slimming diet. It is not forbidden to eat between the main meals, but it is necessary to choose the right moment to ensure that it does not become a bad habit. The key is to find the right time, and it should be between lunch and dinner. 4 o'clock pm is a good average. You can then take, for example, white cheese (0%) with a fruit like an apple. Why cheese and an apple? First of all, because your body needs protein intake. The benefits of these have already been discussed above. In addition, pectins, which are dietary fiber that the apple contains have an appetite effect. Once ingested, these fibers absorb a large amount of water and form a viscous gel that increases the bolus. This reduces the action of digestive enzymes and the feeling of hunger. You can also opt for dietary supplements that will help you burn fat naturally likePhen375 and PhenQ.

8. Fish and vegetables for dinner

In the evening, as we mentioned before, take a lot of vegetables. But you can also eat fish. These are among the foods of slimming diet. Fish are also rich in zinc and copper, vitamins and phosphorus. Low in calories but rich in flavor, these foods allow you to vary your dishes and avoid monotony.

9. Use different spices

Even if the dishes are varied, it is always useful to raise the flavor. Because dieting should not be a nightmare. On the contrary, Happiness at meals time is essential to avoid stress and discouragement. Spices will be a great help to raise the flavor of your dishes and exhale an appetizing smell. Salty or sweet dishes can be embellished with spices. There is a wide variety, and some like cinnamon even has slimming properties. However, be careful not to put too much, to avoid the risk of masking the food taste.

10. Learn to cook light sauces

Dieting doesn't mean eating something bland. We have seen above that spices can be used to give some "spicy" to what you eat. It is also possible to concoct a good sauce, in the sense that it would not make you gain weight. This light sauce can be served in accompaniment of meats, fish, or salads etc ... Salty sauces are usually made with mustard, lemon, vinegar and other ingredients such as chopped herbs and shallots. Sweet sauces can be made with lightened yogurt.

11. Professional Support

The desire of confronting your obesity is a good decision, but as it's considered a disease and can also lead to other diseases, it is always necessary to be accompanied by a specialist. This supervision is essential because the diet you follow is quite strict. You also have to follow the Body Mass Index (BMI) to see the improvements. According to WHO, "Body Mass Index (BMI) is a simple measure of body weight in relation to body height used to estimate overweight and obesity for adults. It corresponds to the body mass divided by the square of the body height, expressed in kg/m2 ". Similarly, psychological support must not be neglected. And this is also the case for a sports coach. We will see below the role that specialists can play to achieve your weight loss goal.

12. Physician nutritionist

It is possible to inquire by surfing the web or asking friends who have already had the same problem as you. But this can be dangerous since each case is unique. Advice and follow-up by a nutritionist are therefore necessary. The nutritionist will help you to know what you need in terms of nutrition. He has all the technical and scientific capabilities to help you balance your diet. Moreover, it is always more reassuring to have the opinion of a specialist. It is even essential to consult him before starting the diet.

13. Psychological support

If the family support is important, the psychological support is also necessary. We said that the decision of losing weight requires an iron will. The family can and should encourage you but the guidance of a coach are essential. The intention is not enough to lose weight. Action and prolonged follow-up are needed to achieve this. Psychological preparation is an essential step. The coach will help you understand what you want to do. He (or she) will guide you through this process while making you ask the right questions such as: - Do I really want to lose weight? - Do I have to lose weight? - Why do I want to lose weight? - Can I defeat temptations? - Will I have patience? - Will I get there? etc ...

14. Practice a physical activity with a sports coach

To lose weight, you have to practice sports! Who did not hear that? But when you are obese, you are pretty sure that you have neglected the physical activity. when deciding to lose weight, we are therefore obliged to restart physical exercises. Being overweight is a problem that should be solved but you need to have the opinion of a professional. Only a sports coach knows perfectly the exercises you need. Obesity is a disease, but it also causes health problems such as cardiovascular disease or musculoskeletal disorders. When doing physical activities, an obese person should be careful not to accentuate his health problems instead of remedying them. Also, the physical effort must be followed by a sports doctor and a cardiologist. More: Running Tips And Truths For Weight Loss

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What Every Runner Should Know About Protein

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What Every Runner Should Know About Protein

For runners, a regular and sufficient protein intake is necessary. protein allow the development and regeneration of muscle tissue often abused by running workouts. Here are what every runner should know about protein.

The role of proteins

Everyone knows that proteins are the constituents of muscle fibers. Another utility of proteins is the protection against microbial and viral attacks. The athletes who treat their protein intake and their immune system are better prepared to fight infections, particularly those affecting the respiratory system that often affects athletes at the end of the season. The effort, and especially running, has a destructive action on the muscle fibers that will have to be repaired. The muscle is mainly composed of branched amino acids and glutamine, this is where the proteins come into action. For various reasons including muscle rebuilding, it is necessary to increase the protein intake when running regularly. If the needs are 0.8 g/ kg/day for a sedentary person. They increase to 1.2 - 1.4 g/ kg/day for a fan of endurance sports. Some even recommend contributions of 1.7 g/kg/day. A variation that is justified by a greater destruction of muscle fibers in the practice of this sport (large eccentric efforts downhill, shocks during contact with the ground, ...). A protein can be assimilated to a necklace composed of elementary pearls. Each pearl represents an amino acid. Know that there are 9 essential amino acids. An essential amino acid can't be synthesized by the human body. It is therefore essential to bring it through food. More: 12 Nutrition tips for better recovery and high performance

What are the sources of protein?

Proteins can be provided by vegetable and animal sources. Vegetable proteins have less biological value than animal proteins. The biological value being the ability to be used by the body cells. The vegetable sources of proteins include cereals, legumes, soybeans, oilseeds, ... Cereals contain only 8 essential amino acids (lysine is absent). Legumes are also deficient in another amino acid: methionine. For muscle reconstruction, the body needs branched amino acids. One of the best sources of this acid is Lactoserum found as a powder in sports products. Dairy products can also be used as long as they are tolerated (digestion, allergies, joint problems). Animal sources of protein are not deficient in any essential amino acid. In addition, animal proteins have a better biological value than vegetable proteins. Animal sources of protein include meat, poultry, milk, dairy products, cheese, eggs, organ meats, fishes, shellfish, and crustaceans. So proteins are provided by various foods that also provide other nutrients such as carbohydrates, fats, vitamins, and minerals. Nutrient composition is specific to each commodity, the problem of a balanced diet is based on the choice and dosage of each food. More: The Role Of Carbohydrates For Runners

The choice of protein sources must be varied

In omnivorous diet, protein sources are animal and vegetable with a proportion of 1/1 between vegetable and animal proteins. If meats are decried (which is justified in case of excessive consumption by intake of atherogenic fats and pro-inflammatory) it remains however interesting to put them on the menu 1 to 2 times a week for their interesting contributions in iron and zinc. It is also recommended to put on the menu once a month or every 15 days offal, such as liver (Iron, Zinc, vitamin A, vitamin B9) or pudding (Iron +++). It is generally recommended to replace meat or fishes by legumes (lentils, chickpeas, etc.) once or twice a week, with the aim of reducing saturated fatty acid intake and ensuring a better supply of minerals (potassium and especially magnesium). In a vegetarian diet, the use of dairy products and eggs is allowed. As for fish, it can be tolerated by some people. Most of the vegetarian diet still relies on cereals, legumes, and oilseeds for protein intake. We have seen above that cereals and legumes do not count in their amino acids, lysine (for cereals) and methionine (for legumes). This is why they are combined in 2/3 1/3 proportions in vegetarian dishes. We also find this association in the Indian "Dahl bat" (rice + lentil), in "the couscous" the traditional dish of Morocco (semolina + chickpea) ...

When should you eat protein?

we need a constant supply of protein through a balanced daily diet, but also punctual contributions after a run which could have damaged the muscle fibers. we can get proteins during the main meals, but also during recovery after workouts. BCAAs play a vital role in regeneration during the recovery phase. During a long effort, the problem is different. A recent study suggests that  BCAA supply before exercise can reduce the muscles damage. More: 9 recovery Tips for a better Progress

Protein dosage for runners

Protein requirements depend on weight and physical activity. For a 70 kg athlete with a requirement of 1.7 g/ kg/day and 3200 kcal/day, the intake should be 119 g of protein per day. This translates concretely into consumption (for balanced omnivorous diet): - 3 yogurts or "equivalent" such as milk/white cheese. - 40 g of cheese, - a portion of 120 g of meat, fish or egg at noon and a portion of 120 g in the evening, - 240 g of bread a day, - 100g of muesli for breakfast, - a portion of 200-300 g of rice or pasta or potato for lunch and a portion of 200-300 g for dinner. In a vegetarian diet, meat is replaced by eggs, dairy products, legumes, oilseeds or soybeans. As you can see, the protein intake is essential for repair and protection needs. Proteins are provided by animal and vegetable sources. The balance and the variety of the different sources ensure optimal intake of macro- and micronutrients.

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How To Prevent Running Injuries?

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How To Prevent Running Injuries? (Photo Credit: "Best Work Boots for Plantar Fasciitis for Men" flickr photo by gm.esthermax http://ift.tt/2zi3Yht shared under a Creative Commons (BY) license)

The most common running injuries are due to overuse, overtraining, unsuitable footwear, or a defect in the biomechanical structure of the body and movement. The good news is that many injuries can be prevented during training. Follow these steps to keep yourself on the right way.

Avoid running too fast

Many running injuries are the result of overtraining, too much intensity, too many kilometers, too early. It is important to go slowly when adding mileage or intensity to your workout. You should not increase your weekly mileage by more than 10% each week. You can always push your limits, but you will have to take a gradual and patient approach. By running slowly, you can avoid the pain and frustration, and achieve your goals. Let the common sense and a smart schedule determine how you should train. More: The benefits of basic endurance for runners

Take care of your feet

Make sure your shoes are not worn and that you have the right model for your feet and your running style. The wrong shoe can aggravate existing problems, causing pain in the feet, legs, knees or hips. Wearing shoes that have lost their cushioning can also lead to injury. Go to a specialized running store where you can get more information about your running shoes, don't forget to replace them every 500-600 kilometers. If you your feet have a biomechanical problem, you may also need specialized orthoses. More: How to choose your running shoes?

Find the right surface

Once you have the right shoes, you have to make sure that you use them on the right surface. Ideally, you want a floor that can absorb shocks, rather than pass it along with your legs. Avoid as much concrete as possible: it is about 10 times harder than asphalt, and it's a terrible surface for running. Try to find grass or dirt tracks, especially for high mileage runs. Consistency is important too because a sudden change in a new surface can cause injury. You will also need to avoid sharp turns, so look for slow curves and straight paths.

Stay stretched

A regular stretching program can be a good fit for injury prevention. Do not delay doing stretching after your races, you will hurt your body if you become lazy about it.

Keep your balance

Injuries can sometimes arise when you pay too much attention to some muscles while forgetting the others. For example, knee injuries sometimes occur because running strengthens the back of your legs more than the front. Your relatively weak quadriceps are not strong enough to support your patella moving in the proper groove, which causes pain. However, once you strengthen your quadriceps, the pain disappears.

Make sure you're ready to come back

To avoid a new injury, you must always have a recoil plan in your workout such as cycling, swimming or using an elliptical bike. Overtraining is the cause number one of injury, so try to remember that progress takes time. More: Tips to return to running after an injury

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Canicross: Some Tips For Running With Your Dog

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Some Tips For Running With Your Dog (Photo Credit: "NK Canicross" flickr photo by harold meerveld http://ift.tt/2iaZkaf  shared under a Creative Commons (BY) license)

Canicross is a good opportunity to share a rare moment with your Dog. the fear of doing it wrong is often the reason why many people can't start it. Here are some tips to help you start out in Canicross. Canicross was born from the need to train sled dogs during the summer. But that was before because it is now a real sport. The principle and the rules of Canicross are quite simple, the dog and the master are linked and form a team. The dog runs in front of the master who must be careful never to overtake or pull his dog. The race pace will depend mainly on your own physical abilities but also on those of the dog. Before you start, you must be able to run several miles without problems. More: The benefits of basic endurance for runners

Can we practice Canicross with any dog?

Certain breeds of dogs are obviously more predisposed than others to the practice of Canicross, the essential thing is that the dog has the pleasure to run. But if you are looking for performance, a powerful and fast dog will be more suitable. As part of a leisure-oriented practice, nothing prevents you from trying the experience with your dog, as long as you respect his physical abilities. Do not hesitate to consult your veterinarian, he will be able to give you advice adapted to your dog to start safely. Anyway, you should never practice Canicross with a young dog. It is essential to wait until the end of its growth. In the meantime, nothing prevents you from running with him, but just for having fun.

Should the dog follow a particular training before starting?

it is a fundamental point, It is essential that the dog has a good behavior with its congeners. It must be sociable, it is also important to teach him the directions (right, left, ahead, stop ...), to facilitate the progress when you start running together. The mutual education of the duo is an almost obligatory passage that will strengthen the sports complicity between the master and the dog. For more help, you can get closer to a Canicross association or canine club near to you.

How to start in Canicross?

To start, it is obviously necessary to go smoothly and respect a certain progressivity. The discipline requires a minimum of physical preparation and canine education that is acquired over time. Start with small distances, while favoring natural surfaces, away from traffic and potential dangers. It is also essential to learn how to recognize the tiredness signs of your dog. At the slightest doubt, you have to know how to say stop immediately. Know that a dog does not sweat, it regulates its temperature only by the mouth (panting) or by wetting the body. It is better to choose a place where the dog can hydrate and bathe when needed. Otherwise, a Canicross session looks like a classic running session. During the warm-up, the dog can be free. The session then involves pulling the dog. In traction, it is recommended to never exceed 10 km, but if you decide to run longer, you must release your dog.

A few words about Canicross equipment

A harness is essential for the good reason that a collar strangles the dog. The harness allows the dog to run while being comfortable. Canicross is ultimately a sport that requires relatively little equipment. A harness for the dog, a damper leash, and a belt, that's what you need to get started safely.

Canicross competitions

The races generally take place on cross surfaces, distances ranging from 3 to 8 km. Departures are often given in groups. There may also be spun departures, one competitor per minute. finally, it's like any other race, the fastest wins. Generally, it is the dog power that makes the difference, because it's him who tows the master. But It's necessary to have an excellent physical condition to be able to follow the imposed pace and to help as much as possible your companion. Far from any high-level sports ambition, Canicross remains a fun physical activity that can be shared with your dog. A moment of joy that can only strengthen the bond that already unites you. So do not hesitate, and get started on this beautiful adventure.

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