beginner

Importance of a Dynamic Warm-up

Bye-bye-bye static stretching, and hello dynamic stretching! If you’ve read a few of my posts then you probably know how I feel about static stretching. Considering it can reduce performance and increase injury risk while presenting few benefits to runners, I’m not a fan – I’ll cover this more in-depth in an injury prevention series coming soon!

So, if you’re not supposed to stretch before a run, then what do you do? Well… it’s simple: a series of dynamic warm-up exercises that prepares your body to run.

Which if you think about it, static stretching doesn’t even accomplish what a good series of warm-up exercises should, like:

  • Increased heart rate and respiration (prepping your body for work)
  • Improved range of motion and lubricates joints
  • Increased capillary activation (fancy way of saying it’s delivering oxygen to your muscles)
  • More elasticity in your tendons and ligaments (reducing chance of tears)
  • Enhanced performance

That last point is what I really want to stress; I mean a simple series of warm-up exercises can help you run faster? Sign me up!

For some research behind this, in 2015 the Journal of Strength & Conditioning Research published a study showing that male runners who were well-trained, run faster after a dynamic warm-up

Maybe more importantly, after years of evidence from runners (myself included) who have simply felt better after a dynamic warm-up, I’m a big believer in these types of dynamic warm-up exercises

Which brings me to share my favorite dynamic warm-up with you:

The Dynamic Sole Warm-up

This routine requires no equipment and can be done almost anywhere.

Since the routines in the Easy Injury Prevention for Runners (Coming Soon!) are all plays on the blog name, so is this warm-up.

Most of these exercises are done standing, so if you’re running a muddy trail, or from your car in the rain, just skip the first couple of exercises (Also, Q&A below!)

Below are instructions on how to complete the warm-up exercises in the routine (PDF w/ photos and instructions coming soon!).

#1. Hurdle Mobility:

In a table position – hands under shoulder, knees under hips – lift your leg so that your thigh is parallel to the ground and shin is at a 90-degree angle from your thigh. Make a circular motion with your knee like you’re moving your thigh over a hurdle.

The next movement is exactly the same, except in the opposite direction.

#2. Cross Over:

Lie in a supine position (on your back) with your arms out to your sides and swing your right leg across your torso up to your left hand. The goal is to keep your shoulder and chest as flat against the ground as possible. There will be a good amount of rotation in your torso and hips as you swing your leg toward your hand. Repeat the same movement for the left leg.

#3. Scorpion:

Lie in a prone position (on stomach) with your arms out to your sides and swing your right leg across your back up to your left hand. Keep your shoulders and chest as flat against the ground as possible. Like Cross Over, there will be a good amount of rotation in your torso and hips as you swing your leg over. Repeat the same movement for the left leg.

#4. Squat:

Stand with your feet about shoulder width apart and your toes pointing straight ahead. It’s okay if your toes are pointing slightly outward. Sit back with your butt like you’re sitting down in a chair until your thighs are parallel to the ground. Drive your heels down and return to the standing position, ensuring your lower back stays in a neutral position.

#5. Walking Lunge

Step forward with your right leg, flexing the knees and dropping your hips. Descend until your left knee almost touches the ground. Drive your right heel into the ground and push yourself back to a standing position while taking a step forward. Repeat with the opposite leg. Maintain a tall posture, and ensure your knee does not go too far beyond the toes while lunging.

#6. Walking Leg Swings (Zombie Walk)

With your hands straight out in front of you (like a zombie!), swing your right leg up toward your right hand. Keep both knees as straight as possible, and repeat on the opposite side.

#7. High-knee Skips:

Skip forward and drive your right knee up so it’s about parallel to the ground and drive your foot back down to the ground. Alternate each leg. Keep you back ball with an exaggerated arm swing and make sure you don’t slam your feet on the ground.

#8. Side Leg Swings

While standing in front of a wall or pole for suppost, swing your leg parallel to the support so your foot comes up about hip level. Make sure to swing your leg fully extended but not forcefully locked.

Dynamic Warm-up Q&A

To help get you started, I answered some of the most common questions you have asked me regarding dynamic warm-ups, stretching, and when you should do these exercises.

When Should I do This Routine?

This is dynamic warm-up so it’s done before you run, preferably right before running.

If you are traveling somewhere to run (like so many of us do) and won’t be able to get on the ground to do the first couple of exerises, just do the floor exercises at home and the standing exercises when you arrive right before you start running.

How Many Times Per Week Can I do This Routine?

Personally, I consider this an “easy” warm-up routine, so it’s best used before short, easy runs.

For faster workouts, long runs, and other challenging runs (like races), I suggest a more standard warm-up (coming soon!)

Is The Order of Exercises Important?

Absolutely! The sequence goes from general to more specific (floor to standing); simple to complex.

One of The Exercises Causes Pain – What Should I Do?

Skip it. None of these exercises should cause any discomfort, pain (especially sharp or stabbing pain), or hurt in any way.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

How to Perform Strides

A top question I get is, “What are strides, why are they important, and how do I do them?” So I thought, I would answer all three of those questions today, because strides are one of the most important drills that should be a part of every runner’s training plan. Here’s a quick answer guide for one of the most essential running drills, and of course an explanation on how to perform strides.

Strides – AKA accelerations – are a staple of just about every high school and university track team. However, the majority of recreational runners never do them despite a long list of benefits. What makes this shocking is that it only takes a couple of minutes to knock out some stride after a run. In turn, this helps improve your training and best of all they can be done anywhere – not just on a track.

What are Strides?

Strides are roughly 100m accelerations where you start at a jog, build to roughly 95% of your max speed, and then gradually slow to a stop. A single stride should take around 20-30 seconds.

To begin, start with four strides and after 3-4 weeks increase to six. Take about 45-90 seconds of walking or standing in between each stride to catch your breath. Running strides is NOT an aerobic workout so don’t rush them – you get ZERO additional benefits by shortening the recovery period! So make sure that you’ve recovered properly before moving on.

Also, keep in mind that strides are very short and you’re only running really fast for a few seconds, so they shouldn’t be too difficult. Remember to stay relaxed during a stride – at no point should you be straining or racing.

Where Should I be Running Strides?

Anywhere! I’ve done them in parking lots (be careful!), sidewalks, roads, fields, and of course on the track. If your yard is big enough you can even do them there.

My favorite way to intelligently use barefoot running in a training plan is to incorporate barefoot strides 1-2 times per week. It’s best to do these on a synthetic turf track where the surface is predictable, plush, and free of debris.

When Should I Run Strides?

There are two situations that they are best used:

#1: After an easy or base run

In this scenario, think of strides like a dynamic stretch. They’re helping to increase your range of motion, increase your turnover, and subtly improving your form. By helping shake out some of the tightness you might feel after miles of running at the same pace, strides can help you feel better for your next run.

#2 Before a workout or race

In this case, strides are preparing your body to run fast. They serve as your transition to sustained, harder running.

In either situation, strides should be run at about the same distance and pace. However, if you’re preparing for a very short, fast race like a mile on the track, you might want to do shorter, faster stride. The opposite holds true as well: if you’re running a half or full marathon, a few longer, slower strides can help you warm up properly.

Why Should I be Running Strides?

Well… there’s a lot of reasons why they should be in your training plan.

  • They help you loosen up after a slow distance run
  • Serve as a transition to faster workouts – especially for beginners learning how to start running
  • Increase your running economy by reinforcing proper form (i.e. they make you more efficient)
  • When done barefoot, they develop foot and lower leg strength with a small risk of injury
  • They prepare you to run fast before a race or hard workout
  • They only take a few minutes

Many runners say they’re able to run faster (with less effort) on their distance runs after adding strides in their training regime after a few weeks. Give them a try for 4 weeks, and let me know how you feel!

Here’s a graph showing you a rough idea of how your effort should look when running strides:

Most of the runners I’ve helped coach tell me that they’ve learned to love strides and they make them feel better. Since they’re short, strides don’t require too much effort and they’re actually easy for most people.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

How to Safely Start Running

There is so much information out there about running – how to make the most of it, how to reach your fitness goals. You can even find out about what you should be wearing and when. But there is relatively little talk about the safety side of things. Safety is important; in fact, it is the paramount concern when you are out and about jogging in the streets or in the nearby fields. So many experienced joggers do not do everything they can to stay safe; sometimes the result of this can be disastrous. If you are a keen jogger, or you are about to start jogging, it might be worth to think about how to safely start running.

Partner Up

You don’t always have to run with someone else, of course, but it is sensible if you are concerned about your safety. This might be especially important if you live in a particularly rough area; where you might even risk being attacked by an unscrupulous stranger. However, even in safer areas it is wise to jog with someone you trust, even if only so there is someone there to help if you fall and badly injure yourself. This is particularly important if you frequently jog in more rural areas or out in the sticks. Being stuck in the middle of nowhere and breaking your ankle while on your own is no fun at all. It is much better if there is someone with you who can help you get back home… and probably to the hospital.

Go Easy

We all like to push ourselves a little; after all, that is kind of the whole point of jogging to get fit. But there’s pushing yourself and then there’s masochism; that is something you want to avoid if you can help it. If you take it too far, you will probably end up causing yourself more damage than good, and that kind of defeats the purpose of the exercise. There are a few concerns here – for a start, you need to look after your heart. Pushing too hard can cause serious heart problems, and before you know it you need to be shocked with Foremost AEDs. You also need to think about your hydration levels. Go too hard, and you might even cause yourself to faint. Be careful and only push yourself a little at a time.

Stay Alert

All in all, there are a number of things which might possibly cause you harm as you go jogging. In order to remain safe, you need to make sure you stay as alert as possible. A common concern is when joggers run with headphones in playing loud music. This can easily lead to accidents, especially if you run on pavements or have to cross roads. Make sure you stay alert, don’t block out any of your senses, and keep your wits about you. That way you can enjoy jogging for many more years to come still, and get even more out of every session.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Hit The Ground Running: New Runner’s Tips You Didn’t Know You Need

Forget all the fancy schemes and strategies. If you want to transform your life for the better by losing a few pounds and toning up a few muscles, running is the ideal solution. After all, it’s something that virtually anyone can try. Regardless of your ability, location, or financial situation, this is the perfect form of cardio. Nonetheless, you’d be a little naïve to think that it’s simply a case of putting on your favorite Adidas trainers before hitting the pavement. If you want your new running hobby to bring the best results, you need to master several elements. Let’s take a look at those crucial factors with these new runner tips.

#1. Wear The Right Attire

One of the great things about running is that you don’t need to spend huge amounts of money on the necessary equipment. However, finding a suitable pair of running shoes for your type of foot is vital. Otherwise, discomfort will result in giving up altogether.

Aside from the footwear, you should invest in suitable base layer clothing. Chafing isn’t enjoyable for anyone. Apart from anything else, those investments will give you an extra incentive to run more regularly. Because nobody likes their purchases to go to waste.

#2. Think Long-Term

When you first start running, the initial goals are to lose weight and feel fitter. However, you can’t allow yourself to fall into the trap of concentrating solely on those initial runs. You need to ensure that the progress can be kept up for the long haul. Otherwise, what’s the point?

With this in mind, going the extra mile to prevent injuries is pivotal. There’s no point in running well today if you cannot run tomorrow. Take responsibility, and be patient enough to work your way up to those long-term goals. With this recipe for success, you cannot go wrong.

#3. Fuel Your Body Well

The human body is a very complex thing. As such, the productivity of your workouts can be influenced by a whole host of features. Nutrition is undoubtedly one of the most important. Not only can it aid or harm the results seen in the mirror, but it can influence the runs themselves.

Hydration is vital at all times. Meanwhile, you should carry energy gels when taking on a long distance run too. Nutrition outside of running is equally important, though. As a beginner, completing a 14 day detox tea plan will set you on the road to success. When combined with smart eating habits, results on and off the track will be better than ever.

#4. Make It Competitive

If you’re going to achieve success as a runner, you need to want it. A strong mind is your greatest weapon, and adding a sense of competition is the best way to do it. With modern tech and running watches, beating your times will become very addictive. Frankly, this could make all the difference.

Meanwhile, joining a running club or signing up for a park run can be another great option. Alternatively, signing up a for a half marathon gives you a goal to aim for. Stay motivated at all times, and your progress will not go unnoticed.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Runners High: Body Maintenance Tips To Keep You Running Healthier, For Longer

Running is a favorite pastime of many of us who like to keep fit and in shape. It’s arguably one of the oldest human exercises. Early humans used to catch their animal prey through ‘persistence hunting,’ which is basically running with such endurance towards a sprinting animal to the point where they had no stamina left to flee. Pretty morbid right? It’s still seriously impressive when you think about it.

It’s no wonder so many humans run so well, from both sprint and endurance perspectives. We’re bipedal creatures, and that means that we’re used to running and moving forward during our daily lives. It’s arguable that runners replicate the natural exercise pathways available to us since we began to walk upright. Anyone who runs is taking part in a tradition thousands of years old.

However, over time, our body can accumulate wear and tear, and this might make even the most productive and celebrated running career get cut off early. There are ways around this, however. With a few tips grounded in running foresight, we can be sure that we’ll be sufficiently healthy to keep our exercise passion going as long as we can.

Adequate Footwear

You need to wear supportive, well-fitting shoes that will protect you from all surfaces of a road. Some people prefer to wear form-fitting toe running shoes because they more naturally approximate the running cadence and foot angles that a barefoot run would provide. Whatever you enjoy the most, there’s no escaping the need for good footwear.

The Correct Running Program

This is the time to get sensible. You might have been deeply inspired by the ‘persistence hunting’ approach discussed above, and this might have led you to leave your house, buy some running shoes, and return to the second point in this article. It’s unlikely, but you never know. However, this gung-ho attitude can hurt you in the long run when it comes to identifying what workout plan you want to embark on. If you’re a beginner, throwing yourself into a long track run can actually hurt you more than help you. Running is a fairly demanding exercise on your bones and joints, and especially if your body isn’t conditioned to stress. Choose a great beginners program like Couch 2 5k if you want to begin the most effectively. You’ll actually see better results this way than through any other running method, thanks to the emphasis on recovery and recuperation this workout possesses.

Taking Care of Physical Issues

You can’t run effectively if you have health issues affecting your cadence or balance. If you have issues with your feet or ankles, it’s worth using a service like ashton podiatry to help professional correct these flaws, and then taking their advice at how long you can expect to wait before running becomes a beneficial endeavor once more.

Breathing and Posturing Tips

It can be tempting to slouch when you’re exhausted nearing the end of your run, but this harms your ability to breath effectively and can harm your body’s tension which is needed to maintain a good running cadence. Keep your shoulders up, your arms swinging freely, and your pace good. Lift up your chest and chin to look right ahead of you, and breath into your stomach. This will help you keep your body in peak performance mode than can help even the most painful running ‘walls’ become nothing but temporary phenomena. The runner’s high awaits on the other side.

Be sure that with these tips, your running career will be a fruitful and beautiful one. There’s no better way to explore your local area and celebrate the joy of life.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Guest Post: Running Tips For Beginners

The beginning is always the hardest. But once you start you’ll forget how hard it was. Almost all runners have similar stories from their beginnings: they almost died in the first two hundred meters, and then it happened by chance that (considering that they are still feeling alright) they become long-distance runners, and today those moments remember with a smile on their faces. Whether you start in order to lose weight, be active, you want to do something about physical activity, or because of something else, running is the simplest, most natural and least expensive way to secure yourself a permanent good feeling. Here are some tips for this.

Start with walking and short running

Do not go fast because you will burn more quickly. Here’s a rule – slowly but surely. In this way, you prepare your body in a collision and at a certain point, you will feel when it is time to run. This will also keep you from injuries. Start with a slow addition of running to your walk. Walk four or five minutes, then add running to walking, but so that every time you refresh while you walk. Even those experienced runners are recommended to introduce parts with walking.

Listen to your body – what does it say?

Once you learn to listen to your body, you become a coach to yourself. It’s completely normal to feel pain or fatigue in the muscles, but take care when or if during or after running experience mild dizziness, pain in the chest, legs or back happen. In this case, continue to walk or stop training and rest until the pain stops. Over time you will learn to listen to the signals your body sends, when it’s time to stop, and when you can continue. You will have to pay more attention to what you eat. Some habits might have to change. Make sure you are eating light and healthy meals which are in accordance with your new physical activity.

Slower at the start – faster at the end

It is important to slowly build the base, your pace, and you will quickly get to full enjoyment in running that will later be easy. To ensure yourself a constant progress, it is better to run three to four times a week for 30 minutes rather than two hours twice a week. And that is why it is important to have a proper plan that will gradually lead you to larger distances and build your tempo. When you finish training, and you say to yourself “maybe I could have a little more” – it’s a sign that you’re running the right pace.

Heating and cooling

Heating is important because with that you are sending a clear message to your body that it is preparing for physical activity. The heart and legs are getting ready to move. Ideal heating is when you run a little bit, and then walk, and so on for a few minutes. When you are finished with your workout, do not stop suddenly, but slow down completely, and end up by walking. Be sure to stretch. Heating and cooling are important because those reduce muscle pain and possible infection, and in that way, the whole body constantly works to prevent injuries.

Set a goal and watch your real success each day

Having a goal in most cases is a safe way to persevere. If you specify the goals and timeframes, you have a clear time vision, a clear motivation, and responsibility towards yourself and your given word. You open a circle which, when you close it, brings you an amazing feeling of your own achievements. With that, you will find yourself in one of the best and most important project which aims to: health, good feeling, self-confidence, self-management, sometimes a team work, some weight loss, a change, new experiences and new people.

Change the surface where you run

Runners usually have a strictly defined path where they run. The best solution for a beginner is to simply change the running tracks. Soft surfaces are not always the best. Treadmills seem softer and therefore safer, but they also have disadvantages. Earth tracks for running are generally uneven, may have holes and other obstacles, which can be dangerous. Feel free to change: sidewalk one day, the next day a paved road, a dirt road on weekends etc.

The rule of 10%

Add as much time or distance as you need to improve your form and save yourself from injuries. But be careful, do not increase the time or the running speed for more than 10% per week. If you run 90 minutes this week, next week run 99 minutes.

We hope the tips above are helpful, but you have to bear in mind that all you really need is the will which serves as an incentive for every action of yours. Where there is a will, there is a way for everything and you will be ready for every challenge that may come across.

Swap Your Hobby Into A Job

For most people, blogging is a hobby. It’s an outlet. Somewhere that thoughts, ideas, and feelings can be shared without a filter. The best thing about a hobby is that it’s something you enjoy doing and makes you feel whole while you do it. But if you could turn that hobby into a money maker, would you do it? Whether you love to journal your world travels or talk about your new baby and how they are growing, a blog is a space for you to air all your opinions.

Most blogs are personal platforms for people to vent and share their lives, but nearly 40% of bloggers have turned their craft into their job. It’s not hard to swap your hobby for a full-time blogging job when you know how, and in this article, we’ll teach you how to go from blogging for fun part time to using an office address like this one https://www.hoxtonmix.com for all your professional needs while you market yourself. Social media and marketing companies are making a point now of using blogging as part of their marketing strategies. This then generates more opportunities for freelancers and contractors in their work and with these tips, you can make it happen for you.

Understand Your Niche

Look at the blog you run, and make an inventory of what you’re writing about. Work out how you’ve kept people clicking on your blog and take note about how you plan your own content. You can’t pitch yourself to a company without evidence of your own successes and if you have areas you need to improve on, tell the company about this, too.

Shine

Getting noticed and standing out is something that employers will be looking for in your blog. Your hobby may be writing but your blog is about so much more than that and getting people to read your writing is usually the biggest hurdle. With the number of blogs out there online, standing out is a struggle and you want to be a big fish in a big pond. If you haven’t already, start networking with other bloggers and swap posts to feature for each other. Getting noticed will get you attention from employers.

Contribute

If you contribute to other posts, their followers will notice you and follow you, therefore increasing traffic to your site. You want to show employers that you know how to write for your competition in a way that gets you noticed rather than them. Blogging is a huge community and your followers will grow as you contribute.

Once you have gained all the skills you can for your blogging, start applying for work. Your writing is your talent so make your cover letter passionate, exciting and shows off your skills. If you can’t find any full-time blogging positions, go for part time to get you started. You’re graduating a hobby into a profitable skill, and this will take some time. Make the time for your craft and it’ll pay off for you in the long term.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

The Three Types Of Fitness

When we talk about fitness, we have a tendency to use the word as a catch-all. Just fitness. While that’s useful – and we can all generally agree on the difference between being fit and not being so – it’s also a little too vague for anyone who is serious about getting their body into shape. If you want to get a beach body and then sustain it, you need to dig a little deeper into fitness.

While fitness can be broken down into many different sections if you wish to be pedantic about it, the main focus should be on three distinct areas. If you want to achieve the most from your routine and get yourself feeling as good as possible, then you need to be able to tick the boxes for all three of them.

Fitness Category #1: Endurance

Endurance is the cardio fitness that most of us focus on. It’s what makes us able to stay on the treadmill for longer, pedal up another hill, or do anything for a sustained length of time.

Endurance is important, but it’s also probably the most problematic. It takes a long time, more so than any of the other categories. It’s about doing a little bit at a time, on a daily basis, which you can then increase. Over time, it all builds up.

You should always aim to push yourself further to work on your endurance. If you usually just run for 20 minutes or do 100 laps, that’s not pushing your endurance. Week by week, you need to increase: 22 minutes, 102 laps – onwards and upwards is the ongoing trend.

Fitness Category #2: Strength

Most of us associate the idea of strength training and muscle building with the idea of becoming “ripped” – and that’s not everyone’s goal when it comes to exercise. However, getting good muscle tone is not just about the aesthetic indulgence – it’s also a form of fitness in and of itself.

You don’t need to be looking to build muscles to the point of bulging, but a good core strength will help your endurance and keep you as healthy as possible. Get into the habit of doing weights work a couple of times per week, supplementing your efforts with the likes of FitnessDeadline.com to make the most of it. Over time, you’ll feel the effects of this improvement – and you might look better too!

Fitness Category #3: Suppleness

The idea of suppleness being a factor in fitness is a relatively new one, but as we understand more and more about how the body works, it becomes more important. Endurance and strength are necessary for general life and movement, to help keep you comfortable throughout your life – but suppleness is something you have to add in there.

The simple fact is that we lose our natural, in-built suppleness throughout our life. It’s one of the major causes of disability in old age. However, if you nip it in the bud early and keep yourself as supple as possible, then you’re more likely to actually be able to enjoy your retirement.

Yoga and pilates are the standard when it comes to increasing your ability to flex and be supple. Start gently with videos from YouTube.com even if you are otherwise physically fit – if you’ve never done it before, you might be surprised at just how demanding it can be!

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Are You Burning out Without Even Knowing It?

When you first started working out, you probably thought about staying in the gym for as long as possible, until your muscles wore out and until you couldn’t possibly move anymore. That burning feeling probably gave you a great sense of accomplishment and you most likely went home with a big smile on your face.

However, come the next session, you probably didn’t work as hard and it wouldn’t be surprising if you even left the gym earlier. This probably continued for a couple of weeks until your gym membership expired and you couldn’t be bothered to renew it, you started eating junk food instead of prepping your meals and you probably started taking the elevator instead of the stairs again.

Don’t Set High Expectations

You should never set your expectations too high. Don’t expect to sustain wearing out your body every day for a week. Don’t expect to jump from 6 reps to 10 within just a few days. Fitness is all about sustainability and setting goals that are within your reach. If you make drastic changes to your lifestyle, then your body won’t be able to cope and you’ll just sink back into old habits before you know it.

Instead of setting high expectations, keep them low. Tell yourself that you’ll start by taking the stairs instead of the elevator, and set that as your goal. If you do that in addition to working out 3 days a week and changing your diet, those are too many drastic changes for your body to cope with. If you don’t have the mental fortitude to cope with those changes (not many people do) then you’re ultimately going to sink back into old habits. Don’t burn yourself out, take it easy, and set realistic goals for yourself.

Always Seek Help

It doesn’t matter if you work out in a group of friends or on your own, you always need a second opinion to help you decide if what you’re doing is right or wrong. Services like Marc Dressen Personal Training are fantastic examples of help. A personal trainer will be able to keep you on track, recording your progress and setting goals for you that can be attained. They are professionals that know all about working out, weight loss and health, meaning they have the authority to tell you if you’re doing something wrong or right.

Your gym buddy (if you don’t have one, you should find one!) will also be able to tell you if you’re working too hard. A gym buddy can also make working out a bit more fun and friendly, since going together with someone you know is a lot more relaxing and entertaining than going alone. You’ll always have someone to compare yourself to, and you can help moderate each other’s workout routines so that you’re not pushing yourselves too hard.

Final Words

Burning yourself out is a big no-no. Not only will you quickly slump back into old habits, you’ll also fail to maintain your goals and ultimately waste your time and effort. Start slow, stay slow, and keep it steady so that you’re not overexerting yourself.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

It’s A Long Summer Run Ahead

Getting out and about and exercising during the summer months is so rewarding. We get nicer weather to make the most of, longer days to utilize and everybody tends to feel a lot happier about themselves. It’s a one-way ticket to success if you start your workout regime at this time of the year, but few people tend to see that. They stick with the idea that starting off at the gym and getting fit and healthy in January is the way to go. Who wants to push their body to the limits in the cold when you’ve got the option of embracing nature and the outdoors when the temperature starts to rise?

Make The Most Of The Weather

We get summer for a few months each year. There are places all around the world that are lucky enough to have it almost all year round, but for the majority of us, we are stuck with the seasons. And who can begrudge that? It offers variety to our training regime and ensures that we are not bored on a day to day basis.

We see different things when we are out running and it gives s the chance to get creative with our routes. Stick to the same thing every single day, and you’ll soon begrudge the reason that you’re running and grow complacent and bored with what you’re doing. While the weather is fair and you can get the most out of your days, try and extend your running path a little further each time. Most marathons and training events happen over the summer, so entering yourself for one at the start of summer to complete at the end is a perfect goal to aim for.

Remember To Fuel Your Body

It’s easy to forget just how much more water your body needs when it’s warmer than it does compared to the colder months. It’s also easy to forget that you need to switch up your foods to cater for the fact that your body will naturally burn more calories in warmer weather.

If you are looking to run for weight loss rather than fitness; then supplement with something like Royal 21 Queen and ensure that you are eating a balanced diet. However, if it’s solely for fitness, then you need to make sure that you are taking care of your body in the way it needs to be taken care of. Eating the right food for your body is like fuelling a car; if you are running on gas, it’s silly to put diesel into it. It won’t work.

It’s the same with what you eat before a big run. If you are eating a lot of the wrong foods, your body won’t work in the way that you want it to. You need complex carbohydrates to give you a slow release of energy throughout. Make sure that you have drunk plenty before you set off if you are averse to carrying water around with you. Think about the treats that you can have after your run – the healthy eating binge doesn’t have to last forever!

Take Note Of Your Statistics

If you have a smartwatch such as a FitBit, it’s easy to keep track of how many calories you are burning, what your pulse rate is like throughout your run and how far you have traveled. It’s a good idea to take a note of these statistics and have them on file. There are a few reasons for this.

The first is that it’s a real motivation for you to see how far you’ve come from the start of the summer to the end. It’s a great feeling to look down and see that you’ve burned X amount of calories as well as running X amount of distance.

The second is to be able to gauge how many calories you are burning over a period of time to be able to fuel yourself efficiently.

The third is to notice any anomalies in what you are doing and bring them to attention. If you have noticed that your heart rate is deviating from the norm after you have reached a plateau, or are seeing that you’re not running somewhere as fast as you were and reached your destination in a time that reflects the amount of work that you’ve put into your training, it may be time to seek the help of a professional.

Even if it’s just a false alarm, it’s still a good idea to get checked over to ensure that you are doing everything right and there’s not something happening within your body. This can be harder to pick up on in colder months as your body has to continually adapt to the temperature outside and takes longer to warm up. Use the summer months as your motivation to finding out the cause of a problem, if there are any.

Get Social, Pick A Buddy!

The tremendous thing about running in the summer is that you will have people who are willing to do it with you. Whether they’re novices or advanced in their field, running with a partner in tow can do wonders for your motivation – and theirs. Remember to take it at a pace that suits the both of you, or pair up with other people who are on their level if they are uncertain that they’ll be able to keep up at all.

We all had to start somewhere, and it bodes well to humble yourself and remember that when trying to introduce other people to a sport that you may well be a whizz at. It takes a certain amount of dedication, a pinch of time and a whole lot of luck and talent to be exquisite at something, so nurture the person who decides to take this step and support them on their journey. If they don’t like it, don’t worry – it’s summer, and you are totally free to do what you want!

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Latest from Instagram

Copyright © 2018 · Theme by 17th Avenue