Top ten common mistakes you should avoid when running (part 1)

It is common to make mistakes at some point during our running training and racing. While some may repeat the same mistakes again and again, others learn from those mistakes and try to avoid repeating them in the future. Here are top ten most common running mistakes that you should avoid.

Wearing unsuitable running shoes

One of the worst mistakes that all runners, especially beginners, must avoid is to wear the unsuitable running shoes. Remember to be very wise about wearing the right ones and not to comprise with running shoes. Wearing old and wrong running shoes may cause injuries. Choose a recognized brand that concentrates in running-based shoes. Running shoes commonly have a lifespan of about 300-500 miles, so don’t hesitate to throw the wear out ones. In addition, make sure to get the shoes measured properly, taking into account the comfort and running form of the shoes, rather than their fashionableness or trendy color.

Running too much

It is not good to get over enthusiasm and excitement. If you don’t take any time to rest and recover, you will end up being exhausted and easily quit up your running schedule. It is necessary to learn to give ourselves a break and increase our mileage without rushing in to. Particularly, beginners should start with walking and then progress into running. Pay attention to your body’s warning signs. Don’t over-exert it at least in the initial phases. Make sure to take one or two day offs from exercising each and every week.

Being too hard on recovery days

Even if you feel recovered, don’t be too hard on yourself on your recovery days, which are very important to help you heal your muscles, adapt simultaneously, and improve step by step. We often don’t realize how necessary it is to give our bodies enough time to recover so that we can avoid further long-time injuries. Don’t go for your every-day routine, it is better to opt for easy-effort workouts.

Ways to run that saves the most time

Jogging has long been one of the most popular sports in the world because it’s easy to train, fit for all ages and fitness, allowing you to have good health and stamina. In addition, jogging allows you to relax easily, alleviate tension and stress after chaos in your life. Here are a couple of ways to run to help you save some time. Let’s find out about it!

Take advantage of a combination of jobs and work 

You should take advantage of the hours you work to cycle instead of wasting a lot of time jogging

 When you’re sharing work outdoors, you can both sprint and chat, when you’re working, you can both listen to the phone and share work with others.

You want to go buy a couple of dishes to prepare dinner, go sprint straight from your home to a shop, a convenience store… close to home. Although the distance is not too long, it is guaranteed to help you lose about 10 calories per minute.

Take advantage of taking more of the stairs than the lift

The elevator is very handy, so if you want to lose weight, please make friends with the stairs. Actually, most of the apartments, office corporations, are completely fitted with a workers lift. However, why don’t you want to take advantage of the time to stroll instead of sitting together in a small space? It may be a little tiring for the athletes, but it’s also healthy for you. 

Running the stairs is one of the workouts that loses a lot of calories and weighs well both saving you time and making your body remain smooth. But if you’re on a too high level, don’t ascend the entire process to stop feeling too exhausted, walk around 4-5 floors!

Break down the running time 

If you don’t have a 30-minute morning or afternoon sprint, split your training time: 15 minutes in the early morning, 15 minutes in the afternoon. It sounds easy, but it will allow you to achieve active timing and help you to be more persistent with your training routine.

Nine tips for running in cold weather

Winter has come. And do you know that many people around the world use winter weather as an excuse to forego exercise. If you will want to approach running in winter, here are nine tips to keep you safe and warm.

Check the weather forecast. Check how cold it really is and whether it is going to rain or snow, which might affect the safety status of your running.

Start slowly. If you have just started running, launch yourself into a sprint right away. Take time to build up your endurance gradually.

Dress appropriately. Consider several layers of clothing so you can shed one or more of them if you warm up and start to sweat and you can put them back on if you get chilled then.

Wear something reflective. If it is gray or cloudy, drivers may be harder to see you. It is best to add some reflective tape to your running clothing.

Tell someone where you are going. Tell one of your friends or family member where you are planning to run and when you will be back, just in case something unexpected happens.

Stay hydrated. Your body still needs water in winter as you do in summer. Drink some fluids before you go out running and remember to take water along with you to keep your body stay hydrated.

Pay attention to the weather. Monitor the wind and temperature in case you need to reduce your running routine.

Warm up and cool down. Spend some time for your body to adjust and relax on both ends of your run.

Stop if anything goes wrong. Whether you feel lightheaded, you worry that you may have pulled a muscle in your leg, or your chest starts to hurt, it is time to stop running. Don’t keep pushing forward. Head inside and immediately call a doctor if you’re concerned.

What’s the perfect time of the day to run?

Some people also ask if they’re going to workout in the morning, at midday or at night to get the best fitness results? 

To help you pick the most appropriate time to run, let’s figure out what’s the right time to run below

Some time of running is widely used 

Not everybody has enough time to have a jog early in the morning before you wake up. Is noon, afternoon, or evening an appealing alternative?

Running in the morning

You have read a lot of people saying that jogging in the morning is the ideal way to start the day perfectly. This is absolutely valid because several recent experiments have proven that running after waking up can allow the body to conserve the requisite amount of oxygen to have enough energy to start the day. 

In addition, being healthy at this period will also help you consume more calories, improve your metabolism, and help you enjoy fresh air while exercising. 

If you want to run or walk in the morning, you should pay attention to wake up carefully, since the joints are also less relaxed after waking up.

Running in the afternoon

When it comes to when is the right time to race, is noon a choice you might consider? Now is the perfect time to do high-intensity jogging, because the body is safe right now. 

If you’re going to go jogging at midday, you can do some 30 minutes after your lunch. Now is the time to help the body absorb food, avoid triggering intestinal issues such as stomach cramps during exercise. You can even run before lunch if you have time, just don’t forget to eat early to refresh your muscles.

Running in the evening 

If you’re really curious what time to run is the right time to run, choose the evening time, so it’s a nice time to train. When you jog or stroll at night, all the exhaustion and exhaustion after a hard, exhausting day at work will be absolutely removed with less chance of injury.

The Best Running Apps for 2020 (part 6)

Road ID (iOS, Android: Free)

Road ID is a safety tool that can help runners let their friends and family know that they are safe while out running or jogging. It creates an electronic breadcrumb trail for runners’ friends and family to follow along them through a map link sent via SMS or email.

Moreover, the running app also sets up an In Case of Emergency card included your emergency contacts and health information such as blood type and allergies that can be used as a lock-screen wallpaper. 

RockMyRun (iOS, Android: Free)

Installing RockMyRun on your phone before you hit the trail can provide a welcome backbeat synced to your pace. You can use the music to inspire you to pick up the pace and the app also adjusts music to match your steps or heart rate. You can also adjust the music manually so that it matches your beats per minute.

RockMyRun’s name hints at its focus on running, but it can use even you stay at home to exercise and provide a steady beat while you are working out on your treadmill.

Runcoach (iOS, Android)

The hardest part of starting out any fitness program is taking that first step. To make it easier, use Runcoach. This app looks to get you up and run, offering training schedules customized based on your fitness level and what you are striving to do.

Runcoach sets a timetable based on your input data, including how many days per week you can run. The data you rack up can be synced with Fitbit, HealthKit, Strava, Runkeeper, and Garmin.

Couch-to-5K (iOS, Android: $2.99) 

Produced by Active.com, Couch-to-5K is designed to gently ease casual runners and joggers into running 5K courses over time. It is aimed to build up a runner’s stamina from wheezing wreck to race-winner by providing users with a training course of 20 to 30 minutes, three times per week during nine weeks.

The Best Running Apps for 2020 (part 5)

Nike Run Club (iOS, Android: Free)

Nike really makes a mean run tracker with the Nike Run Club, which comes baked in with the Nike+ edition of the Apple Watch now. The app itself has added Apple Watch complications in order to provide a fast stats and motivation, so this is an ideal option if you own an Apple Watch.

Especially designed for beginners and veteran runners, the Nike Run Club is both q run tracker, social networking tool, and music player for runners. It measures a variety of metrics, including your running distance, pace, and mile splits. The app also includes various coaching plans that adapt to your own goals and progress.

Once you have finished your run, you can share your photos, stats, stickers, and compare your progress with the others.

RunGo (iOS, Android: Free, with premium subscription)

Running is a great exercise, but if you are in an unfamiliar city or traveling abroad, you may find it tough to find a good and safe running route. RunGo, a run tracker and navigation aid, will help you to discover new running routes, complete with voice navigation to guide you through unfamiliar locales.

With RunGo, you can also download routes for offline use, start routes halfway or create your own. The coolest thing is that premium users can access guided tours by local runners through safe and scenic areas.

Those subscriptions costs $1.99 per month. You can lower that by opting for an annual subscription of $14.99.

Pumatrac (iOS, Android: Free)

Pumatrac offers some cute extras and standard bevy of a run tracking tool that you may expect from the best running apps. It records your running distance and calories burned, maps your running track, and so on.

In addition, Pumatrac also records other things like weather. It describes the quality of your run by boiling it all down into a run score, generates other personalized insights based on your running behavior, and notes if you run further when listening to rock or metal, and more.

The Best Running Apps for 2020 (part 4)

10. Sports Tracker (iOS, Android: Free)

Originally a Nokia exclusive, Sports Tracker currently brings to other platforms one of the first mobile sports trackers. It uses GPS to track your progress when you are running, skiing, or cycling, offering a map track of your exercise route, average speed, heart rate (with a heart rate monitor), estimated calories burned, as well as other exercise metrics.

With this app, you can track your progress, set weekly fitness goals, record a workout diary and, and join optional social features, including sharing your exercise progress and route, participating in weekly leader boards, and following and commenting on other users.

11. Zwift (iOS, Android: Free)

If you are doing a lot of exercising at home these days, Zwfit can help you change up your surroundings when you are sheltering in place. The app even adds a little gamification to your runs.

This app also helps you take your runs to virtual courses, at the same time staying on your treadmill. Along with the different courses, you will run alongside other people who use their times to encourage or compete.

It requires you a compatible treadmill and footpod to make Zwfit work. The compatible devices are listed on the company’s website. However, the run aspect of Zwift can be used for free. Zwfit provides you with a unique way to get more out of your at-home runs.

12. Endomondo (iOS, Android: Free)

This fitness app allows users to record and track progress with mostly any distance-based sporting activity, like running and cycling.

Edmondo Sports Tracker tracks distance, duration, and calories burned as well as displays your route on a map. With this app, you can schedule exercises and goals, complete with feedback, from an audio coach, compare progress, post workouts, and send and receive pep talks. You can also keep a training log and analyze your progress at the end of the day.

3 The unforeseen rewards of running on a regular basis

Running is not natural and not many people choose it. Besides being quick to perform, they also offer a lot of unexpected advantages to the practitioner.
Efficient loss of weight
The first thing that springs to mind when it comes to running every day is weight loss. Daily exercise allows the body to eat huge quantities of calories. Data suggests that an average of 30 minutes of jogging correctly will burn up to 175 calories to 370 calories. This makes you lose weight quickly, making it easier for you to own a perfect, standard body.

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According to the study, a lot of people get a lean body just from running like this every day

Owning an electric treadmill you don’t need to pay a lot of money to go to the beauty spa, the gym just needs 30-45 minutes a day, and within 1 month you can clearly see your body lean and slender. Although, of course, this jogging has to be followed by a reasonable diet and a scientific routine in order to be able to function as well as possible.
Promotion of wellbeing
Regular jogging not only brings physical form, but most importantly, it also brings a wealth of wellness benefits that you certainly don’t care about. Many of the wellbeing benefits of frequent runners include:
Good ventilation system
When your breathing is erratic, it’s going to be better for your respiratory system every day. Research suggests that people who frequently jog can make their breathing more normal and their lungs function easier. This is how it helps circulate blood vessels, arteries, and lungs when exercising.
Increases resistance to and immune system
If your body is weak, make sure that jogging makes your body happier, more agile and stronger every day. For a highly resistant body and a healthy immune system, it is impossible to enter the eye of the disease.
Get rid of tiredness
Jogging every day is going to help one feel more relaxed and confident. Daily jogging also makes sleeping and sleeping better than people who don’t exercise a lot. Thanks to that, the new day, but you don’t feel exhausted or stressed out. Jogging every day, “Happy Vitamins” is going to be with you more.

The Best Running Apps for 2020 (part 3)

7. Weight Loss Running (iOS, Android: Free)

Unlike many of the other best running apps which just focus on tracking your runs, Weight Loss Running is designed to be the whole package, serving as a running coach, fitness log, and diet aid as well for runners.

It is highlighted by programs developed with weight loss in mind and provide users with a number of training plans to choose from, including running for weight loss, or 5k, 10k run training. The app also comes with running music, audio coaching, run tracking, diet plans, and more.

Weight Loss Running features premium subscription costs $9.99 per month, which removes advertising at the same time adding more training plans, coaching options, and music mixes.

8. Footpath Route Planner (iOS: Free)

Footpath Route Planner helps plan your next running route into simplicity. All users need to do is to trace a rough outline of their intended running route, hiking trail, or walking path, and the app will snap the route intelligently to match nearby roads, paths, and trails. You can press and hold on the map if you want to calculate routes between points. You can also look up details such as elevation if you need to gauge difficulty.

An in-app purchase unlocks several additional features like unlimited saved routes, premium topographic map sources, cross-device syncing, and route exporting to GPX or KML files.

9. Peloton – at home fitness (Android, iOS: $12.99 per month)

There is no need to spend hundreds of dollars on a Peloton bike to take advantage of Peloton’s workout classes. Peloton – at home is a free app to download with its name emphasizing the fact that nowadays most of us are working out at home. Signing up for Peloton’s $12.99 monthly subscription, you can use it to guide you on both indoor treadmill runs and outdoor runs.

The Best Running Apps for 2020 (part 2)

4. iSmoothRun (iOS: $4.99)

iSmoothRun works well enough on its own since it is filled with features. However, you will get a really useful tool for getting more out of your runs if you pair this app with any wearable devices or fitness tracking apps.

While tracking your run time, cadence, and many more, iSmoothRun Pro uses GPS and the motion sensors of your iPhone, effortlessly switching between the two as needed. Users can log and display various running metrics, including distance, speed, time, and intervals as well. You can also export data to different formats and fitness services.

5. Run with Map My Run (iOS, Android: Free)

Run with Map My Run is the own take on the run-tracking app of MapMyFitness. It takes of your phone’s GPS and several other sensors to map and track your running course, speed, time, and total distance.

It displays your real-time stats as well as your end-of-run totals, and supports for heart rate sensors, various fitness trackers, nutrition tracking, and Wear OS support. A premium subscription removes ads and offers location sharing and voice coaching.

If you want to enjoy other activities in addition to running, MapMyFitness also provides separate apps for walking, cycling, and workout training.

6. Pacer (iOS, Android: Free)

Taking advantage of your phone’s built-in sensors, this all-in-one pedometer and fitness tracker tracks your steps, running times and route in a low-fuss interface that is designed to just work in the background.

This app allows you to track your activity history and tr,ends, create custom fitness goals, view your routes, and take part in challenges, and join motivational groups. Pacer also plays well with other fitness hubs such as MyFitnessPal, Fitbit, and Apple Health.

The great thing is that all of this comes in freely. However, it also features premium subscribers, which provide additional features such as weight loss plans and guided workouts.