Getting fit for life goes beyond a transformation plan. It is about making the right choices for a sustainable long-term healthy lifestyle. If you love running, check these tips to help you get the most out of it.
Running has become a major sport in the past years. I remember when I participated in a race for the very first time, there was room for everyone, even for group pictures. By the second time I attended the same event though, the place was packed and it only gets more crowded each year.
The great about running is that you can do it anywhere. You do not need much equipment and how fast or long you run is entirely up to you. You can run in groups or on your own at any time of the day, any day of the week.
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Everything is simple and there are excellent plans out there for those who want to get started or improve. However, there are those small details that are hard to figure out on your own. They are also less mentioned by experienced runners. I have learned some tips and tricks throughout the years that I want to share with you.
When running outside, one has to be extra careful moving among vehicles and passers-by. If you are using the road, make sure you run against traffic. Personally, I prefer to wear a fluorescent vest. It makes easier for drivers to see me under any weather condition.
While on sidewalks or trails, stay on the right side, including when sharing the path with bikers and skaters. This can be a tricky one if others are not aware of it, which happens a lot to me. In this case, timely move to the other side after checking oncoming traffic. Sometimes, you will be able to force your way, but watch out for kids, elderly people, large groups and animals.
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When you are working to improve your performance, be careful not to be sloppy with your posture. The same way as we tend to sit badly in our chairs at the office after long working days, we also get loose when tired during a workout.
In short, keep your:
- head high
- shoulders relaxed
- hips facing forward
- torso slightly lean forward
Land using the area between your heel and midfoot. Your arms should remain on the side of your body swinging in rhythm with your stride.
Whatever sport or physical activity you incorporate in your routine, it will require more energy from your body than you used before in your sedentary days. Therefore, you will need to have in mind that your eating habits need to change as well.
Running (or jogging) is an aerobic exercise. Many use it as support for weight loss because it allows burnning more calories during practice. Reaching deficit is the ultimate goal of those who want to lose some extra pounds. However, you still need energy to train and perform your daily activities.
The solution in this case is to use and abuse of slow carbs such as vegetables, legumes, whole grains and nuts. They will support your training as well as stimulate your weight loss.
Protein is a must. Meat in general, (low-fat) yogurt and fish are great sources of protein and accessible to various doctrines. I also incorporate protein shakes to my diet because of their fast absorption and I do not get sick during training as I would after a full pre-workout meal.
Water has to become your best friend, if it is not already. There is an endless list of great beverages that promise (and some deliver) fast hydration, performance improvement and whatsoever. Still, nothing beats a minimum of 2 liter water for me. On the days I need some extra minerals, I add some Celtic salt to the mix. Note that my longest race was a 10km. If you are going anything above that, other rules apply to speed up recovery and avoid health issues.
I do make use of BCAAs during my training with weights, but not when I run. I have seen some alternatives out there recently (hydrolyzed drinks), but I have not tried them yet. Time your water intake so that you have enough reserves during a race and hydrate again as soon as you are done.
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My 4 tips to get fit for life with running are:
These are very basic tips. I hope they can help you quick start, but be aware that the more you progress, the deeper you may need to go for efficiency. If there is anything else I can help you with, please let me know it.
What is your number 1 tip for new runners to get fit for life?
For more healthy lifestyle tips read also:
- 5 Simple Ways to Stay Hydrated and Improve Health
- How to Create a Sustainable Healthy Lifestyle and Enjoy It
- How To Use Reiki Energy For Stress Management
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* You can also find me on:
Twitter (Fitness): https://twitter.com/DebbieR_Fitness
Twitter (Geek): https://twitter.com/DebbieInShape
Google+: https://plus.google.com/+Debbieinshape/ (em português)
* Remember to consult your health care provider before starting any physical activity.