Running Tips!!!

Being a Runner I thought I would share tips for everyone!

Apparel Tips

1.Wear spandex shorts under your regular running shorts so you don’t chafe “down there.”
2.Buy new running clothes at the end of the season when stores dump the old season’s line. Think clearance!
3.Ladies, do not skimp on a bra. Even if it costs more than your shoes it’s still a bargain.
4.Cotton socks will only lead to blisters; invest in socks designed for running.

Motivation Tips

1.Be prepared to remove the words “can’t” and “never” from your vocabulary.
2.Don’t expect every run to be better than the last one; some of them will hurt.
3.Don’t be discouraged if you don’t experience weight loss immediately.
4.Running is not an excuse to triple your intake of doughnuts because runners gain weight too.
5.Even a bad run is better then no run at all.
6.“Do not compare yourself to others. Run within yourself and for yourself first.

Nutrition Tips

1.Buy the powdered sports drink mix instead of premixed. It’s cheaper and more similar to race drink mixes.
2.Each pound you lose makes running a little easier.
3.Hydrate. Make it a habit to drink water throughout the day.
4.On long runs eat something every hour—whether you feel like it or not.
5.Avoid eating spicy foods before running and the night before your long runs.
6.To aid recovery the most crucial time to eat and drink is in the hour immediately after you run.

Prevention Tips

1.Do not increase your mileage more than 10 percent per week.
2.When trail running don’t forget the bug spray.
3.Make sure you cut your toenails short enough so they don’t jam into your Shoes!
4.Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes.
5.Do not ice for more than 20 minutes at a time.
6.Do not use the hot tub after a race. It will increase inflammation and hinder healing.
7.Pay attention to your form. Try to run lightly to minimize impact that could lead to injury.
8.Do not run two hard days back-to-back.
9.Log your mileage for your legs and your Shoes. Too much on either will cause you injury.

Racing Tips

1.Race day is not the day to try new shoes, eat new foods, or wear brand new clothing.
2.Do not try a marathon as your first race.
3.A plastic garbage bag on race day is a very fashionable cheap disposable raincoat.
4.For races longer than 5k start out slower than you think you should.
5.If you conserve your energy during the first half of a race, you can finish strong.

Shoe Tips

1.Double knot your shoe laces so they will not come undone when you run.
2.Try shoes on in the afternoon when your feet are bigger.
3.Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs.

Training Tips

1.Lift weights.
2.If you are breathing too hard slow down or walk a bit until you feel comfortable again.
3.Set realistic short term and long term goals.
4.It’s okay to take walk breaks (run 1 minute walk 1 minute then progress to run 10 minutes walk 1 minute etc.).
5.Push through rough spots by focusing on the sounds of your breath and feet touching the ground.
6.Run on trails if at all possible. It will be easier on your body and you’ll love it.
7.Forgive yourself. Over-ambitious goals usually lead to frustration and giving up on your fitness plan. If you miss a goal or milestone let it go and focus on the next opportunity to get it.
8.Mix-up your training plan. Make sure your training plan is not too heavily focused on one thing. No matter what level of runner you are your training plan should include four essential elements: endurance speed rest cross-training.
9.Build rest into your schedule. Rest is just as important of an element as exercise in your fitness plan.
10.Speed work doesn’t have to be scientific. Try racing to one light post and then jogging to the next.
11.There’s no shame in walking.
12.Soreness one to two days after a run is normal (delayed onset muscle soreness).
13.Do abdominal breathing to get rid of side cramps or “stitches.”

Eating Habits!

I have never been one to eat alot of fruits and vegetables. I ate what I thought I needed and no more! I have been wanting to loose 5 pounds for along time, I tried counting calories, watching everything I ate, etc... But could not drop these last 5 pounds! When my Husband started to loose weight, he started a nutrition plan (Eating more fruits and vegetables)! I decided to do the same thing, well needless to say, I dropped my 5 pounds quickly and I feel a ton better. I think that nutrition is a big part of loosing weight, I think you will loose more weight if you eat more natural foods and less processed foods.

Tip: Skin Care

I have found a solution for those of you who spend time outdoors, although you are having fun, you notice that your face pays for it. The one thing I have hated about running, hiking, yard work, or pretty much any activity I do outdoors is that I will sweat and my face breaks out and it feels uncomfortably dry. I went and talked to a few Esthetician's and asked them for a solution - They all had the same answer for me: Now Keep in mind I have been doing this tip I got for about 3 weeks and have noticed a huge difference in my face. So this REALLY WORKS:

So before any outdoor activity do these 3 simple steps:

Step One: Wash Your Face
Step Two: Put a fine layer of Moisturizing lotion (preferably with SPF)
Step Three: Apply a thin layer of powder to your face

This will create a barrier from sweat and dirt so that your pours don't suffer.

I love this tip and I notice my face doesn't hurt or feel dry during any activity that I do. So try it and tell me what you think?

Before and After!

This is a before and after picture of my husband Lucas. He looks amazing after only a little over 2.5 months. Lucas had been wanting to loose weight for a long time now. So I took it upon myself to enter him in a weight loss competition. I started to train him, weight lifting, running , hiking, walking runs, speed training etc.. Also about a month and a half ago he started the bronze level of Aaron Ogden's nutrition program. This eating program has forever changed the way we will eat, for the rest of our life.

Tip: Stretching

How many of you stretch before and after a work out? I can say I am guilty of this, sometimes I don't have time to stretch, but I notice I pay for it later.

Stretching is so important in any exercise it helps with stiffness and decreases your chance of injury, you also increase flexibility.

How many times do you push yourself and the next day can barley move, stretching helps reduce your pain or at least you can move more before you start to feel the pain.

Stretching:

#1 - If you are stretching before and exercise remember - Never stretch a cold body - warm up a few minutes before stretching. It doesn't matter if it is warm outside or you feel hot, you still need to warm up for a few minutes. ex: running in place, jumping jacks ect...

#2 - Stretching should not be painful if you feel pain you are either stretching too hard or need to try a different stretch, if this still continues you need to consult with your doctor. If you are stretching you can feel a slight pull not any pain, stay relaxed don't rush stretching.

#3 - Stretching after an exercise helps relax and loosen your muscles, this helps with stiffness the next day. As long as stretching is done properly.

Types of stretching:

Ballistic stretching - This is stretching in a bouncing motion

Static stretching - stretching is used to stretch muscles while the body is at rest

Depending on what you are doing you will probably do one or both of these types of stretches.

Underarmour is ahead of the SHOE game!

I run alot of miles during the week so I feel like the most important thing to think about is your shoes. I have had Nike's for the past couple of years and this post is not to discourage you from buying Nike's if this is what shoe you love, but I think Nike is no more than a fashion shoe.I have recently bought a pair of Underarmour shoes, they are fantastic. This shoe is made to feel like you are running on air. I have never owned a pair of shoes that after a 15 mile run my feet did not hurt and I didn't loose any toenails. So if you are in the market for a new pair of athletic shoes I give them 5 Stars...