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Find a running buddy about your speed! This is my running buddy, Sarah, she's a sophomore here at Ball State. We've known each other since we were 10 and have swam with her since then! We try to run together three times a week when it works with both of our schedules, and if it doesn't work for us to run together we do on our own so that the other doesn't get ahead of the game! Without her it would be extremely hard for me to motivate myself and running wouldn't be as much fun.

Here are some really good stretches that I have found helpful for dealing with shin splints. With some ice and these the pain can be gone in a week or two!

Shin splints are a common beginner's injury, so many seasoned runners assume they're immune. But medial tibial stress syndrome, the top cause of shin splints, is usually triggered by overtraining--something that can befall even experienced runners. If you feel soreness or pain along your shinbone while running, check your training log. Chances are you've increased your mileage or intensity too much without enough rest.

I know it's hard to start slow especially if you have ran long distances before, but from personal and current experience I can tell you it isn't worth it! Try starting out slow with your mileage, but if you find yourself with shin splints use these helpful tips from runnersworld.com to alleviate the pain!

This smart training plan, designed for beginner runners, will have you running for 30 minutes in six weeks.

Here's the link to a training plan for a 5k. This starts you off with walking, to some walking some running, to running. This site also offers a 10k, half marathon, and marathon training plan!

#running training plan

Shin Splints Again?

I have been running long distances since I was about 13 and have had my fair share of injuries, and as we all know injuries are the worst part of sports, putting you on the sideline. I am currently training for a 10k and just as every other time I've picked running back up I have developed the ever so lovely shin splints. So how do you try to avoid these kinds of things? The biggest thing you can do is start slowly. Don't go from not running for a month to running 3 miles. A good thing to do is look up a running plan on a reliable website such as runnersworld.com or fitnessmagazine.com and follow that to work your way up to a 5k or longer distances. This will decrease your chances of injury by a great deal. Shin splints are extremely common but something that you can run through. Icing, ibuprofen, and some stretching can help you get rid of this pain pretty quickly. A few days off/cross training is also a good idea. Running becomes much more enjoyable when you are running without pain, so taking time to work up to longer distances and not ignoring pain is crucial to be successful runner.

Proper Technique of Stretching

In order to properly exercise with the smallest risk of injury, you need to stretch. Stretching warms up your muscles in order to keep them ready for the physical demands you put on your body when you work out. Whether it is running or weightlifting, stretching should be preformed prior to your exercise. According to an articleby Claudia A Knight, who has a Master’s degree in Physical Therapy, stretching increased passive and active range of motion. The range of motion your body can withstand will allow you to take your body to the next level in your workouts. If you attempt to work your body harder than it can take, you risk injury. These injuries can turn out to be major, no matter how simple your work out routine. In order to keep your body healthy enough for exercise, you need to stretch appropriately. According to professors from Penn State University College of Medicine, the amount of individuals with injury was decreased dramatically if they practiced a pre-workout stretching routine. Stretching could be the difference between a healthy lifestyle and you in a wheel chair for weeks. This is up to you.

Do you even lift bro?

Lifting is a great way to stay in shape. If you work hard you can get the body that you desire. Since being in college, I have picked up lifting as a hobby. Not only to stay in shape but also as something productive to do in my down time rather than just eating and watching tv as the stereotypical college student does. My friends have all gained the notorious "freshmen 15" and look worse and more chunky than ever. I, too, have gained that fifteen pounds, however I look better and more fit than when I first arrived to campus. I finally have gained some muscle after being the scrawny kid in high school. I am happy with the results after lifting!

The 5k Color Run I participated in back in October! Ran it with friends and was fortunate to capture before and after pictures, such a fun run!

Cross-training, sometimes referred to as circuit training, refers to combining exercises of other disciplines, different than that of the athlete in training. In reference to running, cross-training is when a runner trains by doing another kind of fitness workout such as cycling, swimming, a fitness class or strength training, to supplement their running. It builds strength and flexibility in muscles that running doesn't utilize. It prevents injury by correcting muscular imbalances. And the variety prevents boredom and burnout. Benefits of Cross-Training Alternative forms of exercise have definite benefits: improved your fitness, injury prevention and rehabilitation, quicker recovery, and boredom busters. The trick is to approach cross-training as a runner. Runners have their obvious strengths: power, endurance, tenacity. But within those strengths lies the potential for weakness: quads that overpower our hamstrings, neglected upper bodies, and poor flexibility—qualities that could lead to problems. Cross-Training for Runners Four keys to cross-training for runners Choose workouts that are closest to running in terms of muscles used and aerobic systems taxed. Good options include elliptical trainers, cross-country ski machines, stationary bikes, and water running. When cross-training, keep your heart rate at or above 70 percent of your maximum heart rate (220 minus your age) most of the time. In other words, you should be working hard and sweating a lot. Check your morning heart rate regularly. An elevated morning heart rate is a sign of overtraining, which can occur if you add too much cross-training too soon. Combine cross-training with running to maximize running fitness with lower actual mileage. You can substitute 25 to 30 percent of your weekly "mileage" with cross-training. Just don't let cross training take over your workouts. Old-school purists and new-school coaches on the cutting edge of training will both tell you there's no replacement for running. You need to run a heavy dosage of miles to build your aerobic base and then fine-tune your training with fast running in the form of intervals, tempo runs and fartleks. How to Incorporate Cross-Training into Your Fitness Plan Jump in: Pool workouts help you build fitness, strength, and flexibility—without risking injury. Be dynamic: Try a dynamic flexibility routine to help reduce the muscle friction in your stride. Borrow something: Steal from the toolboxes of other sports that require some combo of endurance, speed, and strength. Get healthy: As long as you do it right, cross-training can help you achieve overall health if you do it right. Lose weight: Add cross-training to your weekly workouts to shed some extra pounds. Prevent injury: Cross-training prevents injuries—as long as you take a healthy approach.

Here's the article referenced in the previous post!

#crosstraining

Best Ways to Succeed In Running

One might think that the way to become the fastest runner is to run mile after mile everyday. However, this is not true. According to runnersworld.com the key to becoming a stellar runner is to cross train which helps build up strength and flexibility in ways that running can't. The most common forms of cross training for runners are cycling and swimming which help prevent injury. Personally I prefer swimming because it works every muscle in your body, allowing you to get the best all around workout. I also have found Pilates to be a great way to strengthen the core which in turn will benefit your running. So go find something besides running that can still give you a good workout and try to do just that on your off running days!

The Color Run, also known as the Happiest 5k on the Planet, is a unique paint race that celebrates healthiness, happiness and individuality. Now the single largest event series in the United States, The Color Run has exploded since our debut event. We have more than tripled our growth, hosting more than 170 events in 30+ countries in 2013.

In my last blog I talked about signing up for a Color Run, so here's the link! Find one in a city near you and have the most fun running it! Truly is the happiest 5k on the planet!

Who says you can't run?

Anyone can run! Finding themotivation to do so is the hard part. The first step to a successful running career inmy mind is finding a running partner. You should look for someone who is similar speed to you and has like goals. With a partner you will hold yourself more accountable and keep a running schedule. Sign up for a 5k together, maybe something fun like a Color Run- I mean what’s better than running and getting powdered paint thrown at you? From experience I can tell you, nothing. So why not get started?

#running fitness

hyping

There are 1,440 minutes in every day. Schedule 30 of them for physical activity!

Regular exercise is a critical part of staying healthy. People who are active live longer and feel better. Exercise can help you maintain a healthy weight. It can delay or prevent diabetes, some cancers and heart problems.

Most adults need at least 30 minutes of moderate physical activity at least five days per week. Examples include walking briskly, mowing the lawn, dancing, swimming for…

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