Things You Must To Know When Running At Night

Yes, it’s that time of the year when running in the dark seems to happen, whether you are running early in the morning or later in the evening. And with the demands of family life, running times are limited to early mornings before work or late after sunset, so that basically means most of my running happens at night during the winter.

But for some, this means spending more time on the treadmill and an end to running outside, but you don’t have to. By making just a few personal safety adjustments, you can continue running your regular neighborhoods or trails, even in the dark.

Run where you know

It’s important when running at night to stick to well-lit and familiar areas. Try to run on routes that you know well. Exploring unfamiliar terrain in the dark is a good way to get injured. Uneven sidewalks, small potholes, sticks and stones, and cracks in the pavement can cause twisted ankles or embarrassing falls. Don’t risk serious injury that can set back your winter running.

Stay light on your feet

Even if you run in familiar

Tips Running For Beginners

There is a funny saying that cross-country runners like to throw around that goes something like this: “Our sport is your sport’s punishment.” Unfortunately, this quote carries with it more than just a hint of truth – most people simply hate to run. Running is hard, it takes time that could be spent doing other things, and for many people running is painful, uncomfortable, and not the least bit enjoyable. Ask any serious distance runner, and they can recount to you the scorn they sometimes receive from friends and colleagues about the fact that they run. I can’t tell you how many times people have told me that I’m going to ruin my knees, or that we as humans simply weren’t meant to run long distances (which, as an anatomy professor and evolutionary biologist, I disagree with wholeheartedly). So how does one overcome this fear and loathing for all things related to running? In this article I’ll provide 10 tips regarding what helped me the most during the first few months of my transition from being a couch-dweller to becoming a full-fledged runner.

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Benefit of Barefoot Running

* Even if you do not jog or run, read on.

“When you run on the earth, and run with the earth, you can run forever ” -Tarahumara Indians

The more expensive your runners… the more likely you are to get leg injuries! It’s true, the multimillion dollar industry around the technology and science of creating running shoes is a farce. About a year ago, I had this intuitive feeling to start walking and running on soft grass. Instead of pounding the pavement in my runners and gradually sensing that my knees and joints were getting sorer, I started to take my shoes and socks off and start jogging on a grass oval near where I live. It was absolutely wonderful. Occasionally there would be some overnight rain, so the grass was slightly damp. I can’t begin to tell you how much more invigorating, energising and rejuvenating the whole experience was. More importantly, running bare foot actually felt more natural, and somehow more efficient and ‘less’ jarring on my body. After some ‘early-days’ testing I’m sure I’m running faster with less effort too.

After writing about the

The Right Time To Run

A major dilemma for some runners is what time of day should they run. Runners should find the time when they are at their best, if possible, to get their run in. For some runners, it may be early morning. For some, it may be in the evenings. And, then there are those that run during their lunch hour. Here are some tips regarding what time may be best for you to run.

Personally, I’m a morning runner. I know that I can get my run in then and not have things pop up during the day that may keep me from going as long as I want. Running in the morning also gives you energy that will last throughout the day. But, if you are not a morning person – running in the morning could be pure torture. And, you don’t want that. After a while, if you don’t get used to being so active in the morning – you may quit running altogether.

There are some runners that like to run during their lunch break. They like the break that it gives them during their work day. It can also give you the energy that you need to get through

How To Avoid Injury During Running

Heading out straight from home and running on tarmac around your locality has many benefits. Not least of all is the convenience and speed with which you can be on your way. However, there is a major downside. Running on such a hard surface can lead to aches and pains.

Running off-road is softer underfoot which is better news for your joints. However, the terrain is more varied and thus more physically demanding.

Follow these trail running tips for beginners to get the most out this great activity whilst minimizing the risk of injury.

01: Start Gradually

Introduce trail running into your training schedule gradually. This gives your muscles a chance to adapt to the change. For example, include a trail run once every 2 weeks for say 4 weeks then once a week for 4 weeks and so on.

02: Start Out on Level Terrain

You are only asking for trouble if you set off up a hill on your very first trail run. It takes time to build up endurance particular if you running routes are usually fairly level roads or pavements. It’s far better to start out on a flat trail. Introduce slopes, up and down, gradually.

03: Watch Where You Put Your Feet

Part

How To Improve Your Stamina During Running

Building stamina requires time and practice, and the payoffs are worth the efforts. Good stamina is key to getting the most out of your training sessions and enjoying your life. For instance, if you can’t sustain running-or any other cardiovascular training-for more than 20 minutes, then you’re probably no benefiting from the training and may be actually wasting your time and energy.

Therefore, if you want to increase your stamina for running training-or for any other workout regime-here are 3 ways that can help.

Set Realistic Goals

The fastest way to face difficulties with your running training is trying to rush the training by setting over-the border and unrealistic goals. Do not rush this, nor be over-excited to develop good stamina. If your goals are well beyond what you currently can do, you’ll only increase the likelihood of injury and burnouts. Instead, the way to go is to set challenging but realistic goals and build on that.

For instance, if you can run for 10K but it takes you considerable efforts ( you find yourself extremely exhausted and sore at the end of the workout), then you’re overdoing the exercise. The 10K isn’t a realistic goal for you. Instead, aim to run for

Mindfulness Method When Running

In recent years, my own personal research and study has overlapped with my professional work, in a way that has been both fascinating and thoroughly enjoyable.

Following a period of study in Acceptance and Commitment Therapy with mindfulness, I have been able to apply the skills gained within it, add them to my own existing understanding and material that I teach and really apply the skills to my own running experience; this article offers a resulting mental skill that you use when you are running.

This type of process is based upon the classic body scan method popularised in recent times by Jon Kabat-Zinn. I would like to add here though that those exploring the field in depth will encounter other very similar processes within the work of Fritz Perls (1951) within the field of Gestalt Therapy and Cooke and van Vogt (1956) wrote too about the same sort of body awareness routine that was used by hypnotherapists back in the 1950s.

The main difference that we are going to encounter though is that most versions of this process are written and done seated or lying down and you tune into yourself whilst absolutely still. Here, you are going to engage in the

Why Running Matters

There has been a lot of debate and discussion in the running community over recent years as to the best way to run. The trend was towards more minimalistic footwear, away from the more supportive footwear. All over the web there are blogs and a significant presence in social media of those promoting this approach to running as being better and more natural. Books were published on the topic and all the running magazines had articles on barefoot and minimalism running. The extraordinary presence online and in the media of the concept was not matched in reality in the market place, with now less than 5% of running shoes being sold are in the minimalism category.

All of the benefits that were claimed for barefoot or minimalism was a thing like a better more efficient running economy and less overuse injuries. All the most recent research that has published in the first half of 2013 has shown that there are no differences between the different running techniques in the rates of overuse injuries. The metabolic cost of running or energy efficiency has also been shown to be the same in all the most recent studies. This simply means that all

The Reason Why You Must Run

This is my list of why I run and I hope this list will inspire you to either run – or embark on starting to run. Please note though, that the real list is about 50 reasons long so in an effort to honor brevity due to our collective ADD in today’s society I will keep it short. Thanks Twitter, Pinterest, Instagram, and Facebook! Yes, all of which I do use, so I am a guilty participant of our societal problem! Hey, if you can’t beat em’, join em’!

The above is a great transition into the very first reason I run so without further ado, foreplay, chatter – here’s the list:

1. CLARITY
I run because running, unlike almost any other activity, clears my head. In fact, I find that every time I get the desire to “clear my head” it is usually followed by a sudden urge to go for a run! It’s funny though as it’s almost an oxymoron – the clearer my head gets the more things I find running through it… hmmm… which leads right into reason number two.

2. CREATIVITY
If you are a creative spirit or want to encourage more of your creative side, trust me

Tips For Recover After Marathon Races

If you are an experienced athlete with a number of marathons already under your belt, running faster is not just a goal which relies on increasing physical speed, but the attention which is given to recovery. In order to run faster than you did before and exceed previous goals, training and conditioning of your body is necessary. However, fatigued muscles and dehydration are a condition which athletes are likely to gain after running. In order to recover you must focus on receiving hydration and rejuvenating your muscles while replenishing their glycogen supply. It will be essential to picking up where you left off in your mission to run faster.

Once you have completed a major running event, giving time for your mind and body to calm down and recover is perfectly natural. Like the owner of a motor vehicle who notices smoke coming from the hood after many hours of driving and pulls over for a pit stop, you must do the same with your body at some point but preferably after you have met your goal in running a marathon or race.

Through proper training you should have enough stamina and strength built up to endure an entire race, but when

Teach Your Kids To Love Running

Love to run but want to get your whole family involved? You can get your kids up and running with physical fitness fun. Here are some ideas how and why it’s a good idea.

Some parents first expose their children to running from the time they’re in the stroller. The parents’ habit of running every day gives their children the sense that exercise is part of a normal routine, and that it’s something they, too, can do.

There are many benefits to running. Families that get fit together are healthy and happy. Running increases endorphins, burns calories, builds muscles, and helps create a strong cardiovascular system. Children are natural runners and love to go fast, whether it’s on the playground, running around the yard, or chasing after a pet or a kite. Studies are showing that children who begin to enjoy running at an early age are more successful in sports, keep a healthy weight, and establish a lifetime of heart-healthy fitness habits.

In addition to the health benefits, research shows that active teens are better students. The British Journal of Sports Medicine released findings that eleven-year-olds who spend more time being active did better on some tests than eleven year olds

Steps To Improve Your Running

How can you improve your running?

Knowing the answer to the 3 most common questions will help improve your running today.

How often should I run
How far should I run
How hard should I run

How often should I run?

At the very beginning, this was a tough question for me to answer. I had tried to get into running on several occasions previously. What I found was that I lost my motivation to get out there after a few runs or a week. So the best advice I can give you on this question is to start smaller and build up. Set a schedule that you know you can meet. If that means getting out 3 times a week then go for it, if you have the time and can plan more all the better. You will find that if you have a plan ahead of time and meet that plan, you will build confidence and will be more likely to keep at it.

For me, I found that the minimum I could do and still see the small gains I was hoping for was to run 3 times a week. Less than that and I was not consistently seeing improvements. Not seeing

Losing Your Weight With Running

So you want to get started running. Running is one of the most effective ways to burn calories and get in shape. Running will build your core strength, increase your endurance, and give you more energy. Regular running can change your life.

To get started with running you’ll need to know some of the key aspects of running training. You’ll need to get the running equipment, design a running plan, and adjust your diet.

As they say, running is the simple process of putting one foot in front of the other. It is something that we as humans have evolved to be good at. Our bodies are designed for running. Our ability to sweat paired with our balanced torso, and head gives us a distinct advantage over other animals during long distance running.

I was like you, when I started running I’d run half a block and be completely out of breath and have a terribly crippling stitch. I was surprised how quickly that changed with some regular practice. I could measure the improvement within the first week. After about 2 weeks of running regularly, I could run 1Km before having to stop to catch my breath. After running for a few more

Tips To Buy Running Clothes

I love running clothes, and will buy something new for myself anytime I can come up with an excuse to do so! It doesn’t even have to be a good excuse or a new one…I’m not too proud to use stale, bad excuses when necessary.

In fact, more than half of my wardrobe is composed of running attire: running shirts and running shorts and jackets and tights. Running shoes and socks and hats, oh my!

I have tried (but not quite succeeded yet) to get every color available in both tops and running shorts. It’s an ongoing project, but a fun one…everyone needs a hobby, right? And you should see me stylin’ when I’m running in my orange running shirt and orange running shorts…in fact you can’t help but see me….I’m nearly neon at that point.

I do feel it’s important to be comfortable while running, and certainly color-coordinated as well. Not only does it make the experience of running much more enjoyable; the appropriate running clothes are important for body temperature regulation: to keep cool in the hotter months and warm during the winter months. Not to mention compensating for changes in humidity and wind chill, etc.

When I decided to train

Tips For Women Over Fourty When Running

Being a runner over 40 has presented new areas of interest (and concern) for me on the road and more importantly in my training and recovery off the road. I love to run and it’s great to see research being done on older runners…the Stanford study that shows that running slows aging or the Yale study that shows that older marathon runners (women in particular) are improving their running times more than younger runners.

I would like to share some insights and tips that I have learned along the way. Many of these women’s running tips can apply to all runners, but they definitely take on a new perspective as the years go on and we get older, wiser, and perhaps, faster…

Training Tips:

1. Adding Miles: SLOWLY! Use the 10% rule. Add no more than 10% increase of the mileage each week. Here’s more detailed explanation and chart from FitSugar.

2. Warmup: As we get older, the body needs time to get going and giving it that time will help avoid injuries. See “The Perfect Warmup” from Runner’s World.

3.Cross-Training: Is a must for any runner, but as you age the relationship between cross-training and running becomes even more important. For a different, low

Signs That You Need New Running Shoes

The running shoe model needs to be fixed. Pronation, motion control, cushioning, and stability shoes? Get rid of them all.

It’s not just barefoot running and minimalism versus running shoes, the either/or situation many portray it to be. It’s much deeper than that. It’s not even that running shoe companies are evil and out to make a profit. Shoe companies may be accomplishing the goals they set out for, but maybe the goals their aiming for are not what need to be done. The paradigm that running shoes are built upon is the problem.

Running shoes are built upon two central premises, impact forces and pronation. Their goals are simple, limit impact forces and prevent overprontation. This has led to a classification system based on cushioning, stability, and motion control. The problem is that this system may not have any ground to stand on. Have we been focused on the wrong things for 40+years?

I’ll start with the customary statistic of 33-56% of runners get injured every year (Bruggerman, 2007). That is kind of mind blowing when you think about it. Since there are a ton of injuries going on, let’s look at what shoes are supposed to do.

Pronation:

As said earlier, shoes are

Tips To Increase Your Distance

So maybe you’re running for fitness or weight loss and logging 5 km or so 2-4 times per week. Then you wake up one day and decide, ‘Maybe I should run longer. I’ve always wanted to take on a 10 km run, or maybe even a half marathon.’ But there’s one problem: you don’t know how to safely increase your distance.

The first thing you should know is that it’s relatively easy to run longer distance, but you do need to know a few things. Increasing distance is a common cause of running injury but there are things you can do to reduce the risk of coming up hurt. I’ll cover some of those below.

Get Outside

If you’re currently running exclusively indoors on a treadmill or indoor track, plan to take your runs outside. For one thing, long duration treadmill runs are boring. The only time the scenery changes is when gym club members walk by or someone changes the channel on the TV.

I run outside in all seasons. You can dress for the conditions and enjoy the changing seasons, scenery and weather. The other benefit of running outdoors is that it has better health benefits that treadmill running. The changing grade,

How To Running Faster

Wanting to be a good runner, lose weight or dreaming of crossing the finish line in a new record time means nothing unless you have the motivation to make it a reality.

The truth is, far too many highly qualified, deserving people don’t achieve what it was they were setting out for simply because they stopped trying just a few days, weeks or years from creating a masterpiece effort.

Tiger Woods, Usain Bolt, Ryan Hall, to name a few, did not get the way they are without extreme amounts of hard work and dedication; yet they are looked on as if they are on another level, they are for a reason.

Now, you may be saying, ‘I’m not interested in being an elite athlete’.

There is nothing wrong with that mindset but what I do want for you is to help motivate you to see your true potential become a reality in your life.

This is a tough sport, results come sometimes years down the line. How much are you willing to take to see your goal, whatever that may be, come to fruition?

Running fast is an art and what is beautiful about this sport is everyone is an artist and can express themselves

All About Running

Running terms and their slang verbage have become common language for me since I started running in 2006. But, when I try to explain what it is that runners do to a person that doesn’t run, I get a blank stare or disbelief. Yes, there really is such a thing as bloody nipples. No, a fartlek isn’t how it sounds. A runner’s high is a euphoric world. Below is a list of running terms to help explain some of what crazy runners do every day, from track workouts to ultra races and injuries to treatments.

Running Terms Explained

Running Terms for Shoes

  1. Flats – Track shoes built for fast running. Flats can also have spikes attached.
  2. Rock Plate – Part of a trail running shoe that provides more protection when stepping on rocks.

Minimal Shoes – Mimic the natural stride and foot strike of running barefoot.

  1. Barefoot – Barefoot running is designed to mimic natural stride and foot strike. Runners now have the option of numerous minimalist or five-finger shoes, but some do actually run barefoot, too.
  2. Stability shoe – Usually a little heavier shoe designed to increase medial support which may increase stability to the foot and lower leg. This in return should lower the

Easy Tips To Start Running

With more people wanting to lose weight or get in shape, running has exploded in popularity over the past decade with 42 million regular runners, according to a Runners USA report. Running is a great exercise with many benefits including weight loss, strengthening of your cardiovascular system, and increased happiness by relieving stress.

Start running armed with these simple tips-you will build up your running from minutes to miles, whether you’re a beginner or getting back in shape.

Set realistic goals.

As a beginner, you should first write down some short term goals that you can easily achieve. Post them on the refrigerator to remind you. They may be as simple as “I will work out for five minutes longer today.” Build on these small victories first to get a sense of accomplishment before setting long term goals. Later, as your running progresses, and to challenge yourself, make long term goals that you can conquer. One day you may find yourself running in a 5k, 10k or 13.1 half marathon.

Start with the right shoes.

For a sport that depends on healthy feet, a quality pair of running shoes is the most important gear you will need. Deciding which shoes are right for you can