Most injuries occur when we try to push ourselves to run too far, too fast, too soon. I actually injured my left hip flexor when I tried to do a 30 day run streak. I was only running roughly 3 days a week at the time, averaging about 15 miles. My so called 30 day run streak only lasted 9 days. And I have since been on and off the sideline since the beginning of November.
Depending on the severity of your injury is what determines just how much time off from running is needed. For a mild muscle strain or shin splints, a few days with proper stretching and ice (for the first 24-48 hours) will typically be enough. A moderate injury such as a strained ankle, knee or even a moderate hip flexor injury, generally requires anywhere from one to three weeks off to heal. And when it comes to a severe injury such as a severe hip flexor injury, a runner could be looking at up to eight weeks to fully recover. Only after you have taken the necessary time to complete some physical therapy, massage, and strengthening for your injury will you then
First of all, don’t run with a puppy. Your puppies’ bones and joints are growing when they are young – just as humans do. So, you want your dogs to be mature enough when they start running so that they don’t get injured. Smaller dogs can finish growing in 8 – 10 months, while longer breeds may take 16 – 18 months to mature.
In addition, you don’t want to run with your dog if he is too mature. You should not run with a dog that is 7 years or older. Remember dog years are more than human years.
Start running with your dog easily. Just as humans need to ease into a running program – so does your dog. Your first runs with your dog should be slow and easy and then gradually increase your mileage. And, as your feet toughen up to running – so does your dog’s feet – or his pads. They will toughen up – but you need to start easy. Keep an eye on his feet after your runs together to make sure they are not tender or bleeding.
Just as you need to stay hydrated, so does
One of the best ways to take care of your feet is to get regular pedicures. Having a pedicure does more than just make your feet look nice. Some things that are done during a pedicure are: getting your feet soaked and thoroughly cleaned, your toenails cut and trimmed and a wonderful (and I do mean wonderful) foot and lower leg massage.
The first thing that happens when you go in for a pedicure is you get to soak your feet in a little whirlpool tub. In most pedicure parlors, you also sit in a massage chair. The massage chair and the feet soak is reason enough for me – it just feels wonderful!
After the cleaning, then your toenails are trimmed and shaped. For many people, it’s hard to reach down to cut your toenails properly. It’s nice to have someone to do this for you – and to make sure it’s done correctly. Since it is hard to do on your own, sometimes they are not trimmed correctly and can cause ingrown toenails – which in turn can cause pain on your runs. Also, having your toenails trimmed will keep them from jamming into
Running is not an easy task for overweight people because they are being out of shape. Nevertheless, believing in yourself can produce miracles. Your beliefs are like the set of rules that dictate your mind. Therefore, if you strongly believe that you can become a slim, healthy runner, then chances are that you will be able to reach that goal.
You can use visualization to develop your self confidence, motivation and performance throughout your running program.
You should not try to do too much running too soon. This is a big mistake and can lead to a lot of injury and health problems. If you are running too much during your first days of training, then you will be burned out and disappointed. You should be able to accept the fact that you might not be able to run at all at first due to your overweight and out of shape condition.
You should start slowly and develop on the intensity as time goes by. For example, you might only need to walk for 25 minutes three times a week in your first month and then you
The people that we tend to talk about running the most are to our spouses. They have to hear about the good training runs, the bad training runs, that little glitch that we feel in our foot and so on and so on. And, as good significant others – they listen intently and show interest. But, do you show interest in what they are doing?
That’s something that I’ve found very important in my relationship with my husband. He is definitely a non-runner. I’ve known that from the day that we met and I also knew with his bad knees and bad back that he never would be. And, I never tried to turn him into one. His passion is cars – he restores and shows classic muscle cars.
So, in return for his listening to me go on and on about running and being there at the finish line of races holding my “stuff” – I go to his car shows to support him. We travel to shows, set up the cars, etc. However, I also get to go on my daily runs and see areas that I may not have seen if I hadn’t
The Kick the Moon, sometimes known as the J-Step is one of those free running moves you can combo into loads of other moves, including the cork. The Kick the Moon involves doing a three step motion to form a letter ‘J’ – hence the name J-step. You kick your left or right leg, whichever your prefer, as high as you can and going slightly over your right or left side pushing your chest up to gain more height and the leg swing to get you round. This technique is also used for the Cork.
Sometimes known as the Wall Back Flip, this ultra cool move is basically a back flip that is mastered after you take anywhere between one and three steps up a vertical surface, such as a wall. Don’t worry if you can’t find a vertical surface, as an almost vertical one will do!
If you really want to wow your crowd, engage in the Wall Flip 360, which was created by 3 Run team founder Chase Armitage, and involves performing a full twist after stepping up the wall.
The main thing that a runner needs is a good pair of running shoes. This is the one area that you don’t want to skimp. Go to a running store and have a salesperson there fit you for a pair of running shoes. He will be able to fit you and will help you choose the shoe that you need for your foot type. You want to make sure that you are wearing the correct pair of shoes that properly fit so that you will run comfortably and without injury.
Running socks are another essential. You don’t want to just pull on a pair of cotton socks. Runners need a good pair of moisture wicking socks to keep their feet dry. As you run, you feet sweat and if not wearing the proper socks – your feet will get wet and stay wet. This will cause blisters to form.
And, while we’re talking about moisture wicking materials, you also need running clothes made out of this material. They will keep you dry on your runs as you sweat. If you wear cotton shirts, they will get wet from your sweat and stay wet. This will cause
This does not mean slouching your shoulders, but think about ‘pulling your shoulders away from your ears.’ Keep your shoulder blades to neutral, not too tensed or not too slouched down. This helps your arm swing and trunk rotation when you run.
Don’t put them inside your pockets, but when you swing your arms keep them to the level where your pockets are or where your hands might slightly brush your hip. Keep your elbow at a 90 degree angle and point your hands forward. Remember that you want to move forward so you should swing your arms forward as well, not bringing your hands in front of your chest to keep your trunk from twisting too much.
You can observe that a lot of runners tend to clench their fists. This small movement causes tightness around the arms and even tension on the neck and shoulders. Imagine holding eggs with each of your hands – you don’t want to break them so gently cup your hands and relax.
I once went to a department store in the Philippines to
Though a long running session at a slow pace has its benefits, for maximum belly fat reduction, opting for this training approach is futile and a waste of time. Instead, if you’re looking to get rid of belly fat in the shortest time possible, then interval running is the way to go. Also referred to as High Intensity Interval Training (HIIT for short) in the fitness circles, this type of training is ideal for burning body fat in the shortest time span. In fact, doing running intervals burns 3 times as much fat as running at slow and steady pace, according to new research from the University of New South Wales, in Australia.
In addition, interval training boosts metabolism levels through the roof, builds muscle mass-especially core muscles-and improves speed and endurance levels like nothing else.
Interval running combines intervals of high intensity running (80-90% of your maximum cardio capacity), with low intensity jogging breaks for recovery and rejuvenation. The on/off pattern is key for burning colossal amounts of calories without risking injury or overtraining.
Here is how to proceed with an interval running