stamina

Get Ready To Improve Your Running Performance With A Bike

When it comes to running, whether you are a beginner or an experienced runner, there are some plenty of tips that you didn’t even think you needed. We have touched on the most obvious of them in a previous article on runningsolegirl.com. For a start, a healthy runner, needs to pick the right attire, which means that you need to choose shoes that can absorb the shock and protect your knees and ankles from getting injured. When you run, you need to accept that you are investing in your health. Consequently, you have to be ready to pay the full price for a pair of shoes that will help you to prevent injuries. But naturally, embracing the running side of life doesn’t stop there. Your body goes through a lot, especially if you decide to run long distances. You need to adapt your diet to your workout requirements so that you can fuel your body with all the nutrients it needs to perform. However, you can also improve your running performance with a bike. Want to see how? Read below.

Pick the Right Bike for Your Needs

Just like running requires the right equipment, cycling does too. However, the kind of bike you need will depend on your cycling abilities and preferences. Are you a road cyclist or are you an off-road enthusiast? If you fancy the idea of cycling along natural tracks in the countryside, you might need to studies some of the mountain bike reviews from mountainbikesreviewed.com to find out everything you need from brake power to suspension. As a rule of the thumb, runners need a light to a medium-light bike that is suitable for road and slightly out of the beaten track trails so that you can follow your usual running route. Stay away from heavy bikes, and pick instead bikes that offer a responsive, stable and smooth riding experience.

Bikes Offer a Friendly Training Option

Contrary to running, cycling offers a joint-friendly alternative, that is very helpful if you’re recovering from an injury or if you suffer from painful joints. In truth, cycling regularly can help your joints to become stronger and can gradually help you to prevent the development of long-term weaknesses such as arthritis. More importantly, it keeps your muscles active even through a recovery period, which makes it the ideal activity to maintain your strength without causing your body any further damage.

Bikes Can Develop Your Endurance

Last, but not least, cycling offers an ideal combination of strength and endurance; which can help you to improve your performance. Cycling long distances with periods of sprints is a preferred training method for runners who want to maximize their endurance. Since it gradually develops your muscles to sustain a bigger effort. Additionally, there’s no denying that cycling helps your lung capacity to grow; which is exactly what you need when you are running long distances. You will find yourself feeling less out of breath and able to tackle more sizeable running challenges. As surprising as it might sound; one of the best training approaches for a marathon is to go cycling, a lot!

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.

5 Tips to Build Up Your Stamina

Recently I’ve been trying to build my stamina back up, and so far… it’s been pretty easy. A challenge of course, but compared to past years of returning post-injury, it hasn’t been as hard. Before it was a lot of trial and error, but I’ve finally figured out what works best for me. Which translates to clocking better times than I ever have; granted, I promised myself not to be concerned with the numbers, but it’s a great tool to gauge how training is going. Here are my five tips to build stamina.

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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.

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