#running tips

[heyitssashag]

My anxiety has been through the roof the last few days. Sleeping has also been very challenging. As I’m taking an extra week off my chemo pills, I wanted to take a few days off from my pain pills as well. So, Monday and Tuesday I went without and it was not fun.

I took them today before my run but didn’t wait long enough for them to kick in. I was on the struggle bus the entire time.

I hate the term “junk miles” but I can only describe what I did today as completely junky. lol.

I tried to psych myself up by wearing my race shirt from the last ultra I did - the Whistler 50 (mile) in 2013.

Unfortunately, I felt too hot, my neck and shoulder was in pain and my feet are sore and have taken a beating over the past few months. The medications I’m on do cause nails to loosen and fall off. Running has exasperated that. So gross.

I’m also worried that it’s going to pour with rain on race day. I’m worried that the Uber that I’ve booked won’t show up to drive me. I’m worried that my pain will be too much and I won’t be able to run at all. I’m worried that I’m going to hurt myself. I’m worried that I won’t get enough sleep. I’m worried I won’t be able to go poop before the race and I’ll have tummy troubles and eventually shit my pants.

Ahhh… Virgo the worry-wart.

I’ll be doing some writing in my CBT journal tonight. I find it helps with all the “catastrophizing” and “fortune telling” way of thinking my brain does. My mind has been going on a crazy tangents the last few days. I’m trying hard to rein myself in. Deep breaths. One step at a time. Be mindful. Stay in the moment. Look at the pretty flowers…

Some wildflowers I saw on my walk/run, today.

My Mom also picked me up a hanging basket for outside my door which was really nice. I love flowers.

I applied for a free night of respite at a hotel through an organization. They booked a deluxe suite at a 4 star hotel downtown Victoria at the end of the month. I’ll be bringing my Mom and we’ll be celebrating a late Mother’s Day together (as this weekend is busy for the both of us). I’m really appreciative of this gift and will be looking forward to spending some quality time with my Mom.

Last night my Oma called and she was all apologetic for not answering her phone the past few weeks because she hasn’t been able to hear. (My Dad had already informed me of this.) She had to get both her hearing aid fixed and her ears cleaned out. Apparently, this brought a lot of drama. My Oma gets really anxious about everything as well… the apple doesn’t fall far from the tree, I guess.

Tomorrow, I’ll try again to do an early morning run …or maybe just a walk. That will be it for the week. I’ll be soaking my feet in Epsom salts, hydrating and reading. I’m trying to figure out what to eat for a carbo load. I also have to go into Victoria to pick up my race package and some chews. Maybe I’ll treat myself to a new pair of run socks. Not like I don’t have enough. I’ll need to slather my feet with Body Glide, regardless. Body Glide was always my best friend when running long distances in the summer months. I used to rub that stuff under my sports bra like crazy. If I didn’t, I’d be having a very painful shower after. I don’t have that issue anymore being a “flattie” but it’s good for feet …or basically anywhere you could chafe or blister.

Well, that’s my long-winded Body Glide story.

I have to help the kid with their homework now. They also have a big presentation for tomorrow.

I shall leave you with this photo of my sister and I at playland. Circa 1992-ish. I would have been 16 and my sister was 13. I may have posted it before but it came up in my photo memories, again. It always makes me laugh. Enjoy.

I made fun of my sister wearing socks with sandals. …but, I’m wearing friggin’ platform Keds boots to an amusement park. …and don’t get me started on those pants. lol.

[girlgazelle]

Dynamic Stretching

Hey Tumblr fam! 🌟 Let's talk about dynamic stretching—a game-changer for your pre-run routine! 🏃‍♀️💨 Unlike static stretches where you hold a position, dynamic stretching involves moving through a range of motion to prep your muscles for action.

Here's why it's awesome:

Boosts Blood Flow: Dynamic stretching gets your heart pumping and increases blood flow to your muscles, priming them for exercise.

Improves Flexibility: By moving your body through various motions, dynamic stretching helps improve flexibility and range of motion.

Prevents Injury: It activates your muscles and lubricates your joints, reducing the risk of injury during your run.

So, before your next run, ditch the static stretches and opt for dynamic movements like leg swings, arm circles, and walking lunges. Your body will thank you! 🙌

[nolonelyheart]

Best Practices for Running

Have you decided to start running regularly as a useful exercise routine for your physical fitness or weight loss?

Let's explore how to turn those initial steps into a journey filled with joy and accomplishment.

Running is a beneficial activity that can give your body the perfect aerobic or cardiovascular workout. But you should not just run, you have to do it right and do it safely.

Here are a few helpful tips that'll help you get started if you're not experienced and a beginner for running.

Start Slow — When running, it is important to begin at a slow and manageable pace to allow your body to adapt and reduce the risk of injuries.

Always warm up with gentle aerobic workouts and dynamic stretches before running to increase blood flow to your muscles and prepare your body for physical activity.

Choosing the proper running shoes is crucial for avoiding injuries, ensuring comfort, and improving running efficiency.

Stay hydrated before, during, and after your run, and consume a balanced diet rich in carbohydrates, proteins, and healthy fats to fuel your body optimally and support recovery.

Running is not just a physical challenge but also a mental one. Cultivate mental resilience by focusing on positive thoughts, setting realistic goals, and practicing mindfulness during your runs.

Start with a basic running or walking routine and gradually increase the duration, frequency, and distance as your body adapts.

Tips for Maintaining Motivation in Running

Setting fitness goals maintains motivation, especially when interest declines.

Running with a partner, in-person or through apps, enhances enjoyment and accountability.

Apps like Justly assist in setting and monitoring fitness goals.

Specific challenges, like time or distance goals, keep motivation high.

Tracking progress with apps like Justly or Pedometers boosts motivation, especially after achieving personal bests.

Incorporating these fundamental tips into your running routine can make a significant difference, especially if you're just starting.

These practices lay a solid foundation for your running journey. For more insights and motivation on how to enhance your running experience, dive into our full article on Justly Blog.

[deeptrailrunner]

🏃‍♀️❄️ Embrace the Chill: Winter Running Tips ❄️🏃‍♂️

Hey, fellow winter warriors and trailblazers! With the snowy season upon us, I wanted to share some tips for making the most of your winter runs. Don't let the cold weather keep you indoors - there's a magical world out there waiting to be explored! Here are some pointers to keep you running strong all winter long:

Layer Up: The key to staying warm in winter is layering. Start with a moisture-wicking base layer to keep sweat away from your skin, add an insulating layer for warmth, and finish with a windproof and waterproof outer layer to protect against the elements.

Protect Your Extremities: Don't forget about your hands, feet, and head. Invest in quality gloves, moisture-wicking socks, and a snug-fitting beanie to keep these crucial areas warm and comfortable.

Traction is Key: Snow and ice can be slippery, so consider using trail running shoes with built-in traction or add removable crampons or spikes to your shoes for extra grip.

Shorten Your Stride: Take shorter, quicker steps to maintain balance on slippery terrain. This will help prevent falls and reduce the risk of injury.

Warm-Up Inside: Do a quick warm-up indoors to get your blood flowing and muscles ready. Jumping jacks, high knees, and dynamic stretches work well to prep your body for the cold.

Stay Hydrated: You might not feel as thirsty in the cold, but staying hydrated is just as important in winter as it is in summer. Drink water before and after your run to stay properly fueled.

Plan for Daylight: With shorter days in the winter, plan your runs during daylight hours to ensure safety. If you must run in the dark, wear reflective gear and use a headlamp or flashlight.

Listen to Your Body: Pay close attention to how your body feels during your run. Cold air can be harsh on your lungs, so if you're struggling to breathe comfortably, slow down or shorten your run.

Post-Run Care: After your run, change out of wet clothes promptly to prevent getting chilled. A hot shower and warm, cozy attire are the perfect rewards for braving the cold.

Enjoy the Scenery: Winter runs offer a unique and serene beauty. Take the time to appreciate the snowy landscapes, frost-covered trees, and the peaceful hush that blankets the world.

Remember, winter running can be challenging, but it's also incredibly rewarding. The sense of accomplishment and the connection to nature make it all worth it. So, layer up, lace up those shoes, and let the winter wonderland be your running playground! ❄️🏔️🏃‍♀️🏃‍♂️

[fitnessbooster03]

For More Visit ... Fitness Booster

[eventblogger]

Running Your Dream Marathon - 5 Factors That Impact Your Performance

It has been quite a long time since you last ran a marathon. It was your kids and then your big promotion at work that kept you busy. But everything is settled now. Things are finally coming back on track. You want to get out on the ground and make the most of the time that you have. You have also chosen the marathon event that you want to be a part of. It is all very exciting.

 Image Source: Unspalsh.com

But there are certain factors that you will have to keep in mind because they are going to impact your performance directly. These factors are given below and shed light on a lot of unsaid facts and truths that we all end up denying or neglecting most of the time. Let's have a look at what they are and how you can successfully overcome them and run a marathon just like you used to in your early days:

1. How Long Your Sabbatical Has Been:  

If you are getting back into the game after a long break, things are going to be a little different. The duration you have been away is going to play a pivotal role in your marathon performance. The longer you stay away from any physical activity, the more difficult it becomes for you to get back to your previous fitness level. This is a factor that impacts your marathon performance directly.

2. Your Genetics Play A Role Too:

Your genetics are going to play an important role as well. There is only so much that you can do to alter your stamina, endurance, body frame, and fat percentage. You might have also done your research on how to choose the best running shoes but at the end of the day, your genetics are going to determine how soon you are able to get your fitness levels back to where you want them. 

It is quite obvious that you will have to re-learn several running techniques and also make changes to your lifestyle to enhance your recovery after strenuous exercise. Making changes to your diet and sleep cycle will also be important to help you overcome your inherent/genetic shortcomings.

3. The Body Weight You Have Put On:

The heavier you are, the longer it will take for you to get to your desired body weight. This body weight is ideal for a marathon runner. If you are planning for a long-distance race, you will have to shred all those extra kilos that you have put on during the holiday season.

4. Your Experience Matters As Well:  

This is going to be helpful and will enhance your performance significantly. The more experienced you are, the easier it will become for you to train for your newest marathon race. Once you make up your mind and set a specific goal, everything becomes easy. 

You just have to find a guide to select the right running shoes and take out at least 1 hour a day for your regular running sessions. Once you get back into the flow, everything is going to start coming back to you such as your previous habits, muscle memory, recovery routine, stretches, diet charts, and sleep discipline.

5. Sports Gear You Have Invested In:

This is one thing that you can never compromise with. You need to make sure that your feet are comfortable. Open YouTube and find out how to choose the best running shoes for the type of race that you want to run. 

Examine the shape of your feet and determine whether you should go for extra soft memory foam soles or regular sportswear with conventional cushioning. If there's a pronation or flat sole problem you deal with, there are special shoes made for such individuals. This will make sure that you do not face any problems or suffer any pain when running your dream marathon.

In the end, remember that your expectations should be aligned with your age, abilities, and your overall endurance. Over time, you are bound to experience a slight decrease in your overall stamina and strength. Remember to eat healthy, sleep well, and watch your body weight at all times.

[oneleggedflamingo]

My tips for new runners

Not that anyone asked, but these are some pointers I have realised during the last five years. I wish the best of luck for all New Year's resolution runners. Welcome to the club. :D

1. When you first start running, it sucks, your playlist sucks, you are out of breath and tired and everything is annoying. 

2. It will never get easier, but you do get better. When time goes by, you get better at running and you keep increasing the distance, time and speed. Therefore it will never be easy. I have been running for five years, I run longer and faster, but every 10 k run is as hard as the first 2.5 k run I slumped through. 

3. Figure out what you want to achieve during your running season. Give yourself an achievable goal. I find it easier to start in the spring and stop during the autumn, when I have defined the starting and ending days. And then I don’t feel bad about not running. 

4. Don’t be a martyr. Start looking for new shoes when you start ending your runs with painful feet and bloody stains. 

5. Have fun. You don’t need to push yourself to the limit every time. 

6. Media offers you a lot of ‘this is the best and the only way to achieve x’ things, but take those with a grain of salt. That being said, I would argue that the best way for you to achieve something is to create a comfortable and enjoyable running schedule that doesn’t feel like a chore. 

7. Have different routes for different runs and for different moods. You probably don’t always feel like working on your main goal, so having variety with the terrain can help you stay active and consistent. A flat route, a rapidly changing hill route and a route with long stretches of up and down, for example. 

8. If your feet or shinbones start to hurt after long runs, try switching from running on asphalt to dirt roads or find a saw dust track. Pine needle covered forest paths might be nice too, if there aren't tree roots or rocks. My shins started to ache a lot after running more on asphalt than on dirt roads. Then I changed the ratio and all was well. 

9. Don’t be a hazard. If you wear headphones, stay in your lane and don’t stray an inch. To the eyes of a driver, you are a clump of shadows in your cool black workout gear.  Wear a reflective safety vest, if you go running in the evening. Even when there is still daylight when you leave home. Also wear a vest when running along streetlights! You aren’t as visible as you think. Don’t be a jackass who gives drivers an elevated heart rate. 

10. Find a way to maintain some level of endurance during your designated off-season, when you can’t or don’t want to run. You can reschedule your workouts in a way that you replace your runs with cycling, swimming, dancing, indoor body weight cardio workouts... Whatever is possible in your situation. It is most likely that your endurance goes down from what it was, and that is ok. 

Take time to assess your level of fitness when you first start running. Then you can really figure out how much you have progressed. It is sometimes hard to figure out how to pair running with your other workouts, because there is only so much time in a week. But you need to take care of your whole body so you can prevent injuries and achieve your goals. 

There is no shame with starting running and then stopping... And starting again and stopping again. I lift my hat to everybody who dares to pick it up again time after time. It isn’t easy. 

Happy trails!^^

[babylawyerruns]

Did a test out 5k for my fiancé’s charity that he volunteers at! This is pretty fast for being injured and not being able to run for 6 mos! My recent PR is only a min and change faster than this!