The Top Ten 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.

How long are you going to run for the best?

One question that many people might be concerned about is how long a jogging session can take.

In reality, to decide how long you’re going to run, this depends on your running goals. Depending on the circumstances, the time you can run would also be different.

1. When you’re new to racing

Start to start with what you can do, and then slowly accelerate your pace and set targets that you can aspire to accomplish. You should implement a ‘go-run’ technique, i.e. where you run for 3 minutes and then walk for 1 minute. You should do it again in 10-15 repetitions.

2. If you want to increase your endurance (run longer) 

The key to rising endurance is to spend more time on your legs. Let ‘s assume that if you run 3 days a week, you can consider adding another day of running, so if you run for 20 minutes a day, you should raise it to 25 minutes a day.

3. When you’re training for a marathon

When you intend to run a race, the race will be 30 percent of the weekly run mileage. 

If surpassed, you will be injured in the long term

4. When you’re trying to tone the body 

If weight loss is your only target, you’re going to need more than one thing to run. It’s running that should be paired with weight lifting so that you can reach this target fast.

5. When you’re trying to minimize tension 

Many experiments have found that sweating is the most effective way to relieve tension. Running and exercising helps to dispel depression. 

You can workout 3-5 days a week to hit 50-85 percent of your maximum heart rate. If you do this on a daily basis, you can reduce tension dramatically.

Few tips to keep in mind 

-According to the American Heart Association, running 2-3 times a day for 10-15 minutes will have the same advantages as a 30-minute sprint. 

-The pace you run is the determining factor in the amount of calories you burn. -When you’re racing uphill, you’re going to burn more calories.

The Top Ten Best Running Apps for 2020 (part 1)

A good running app installed on your smartphone can help you get more out of a run than just doing some exercise. A running app can use your device’s built-in sensors to track your running speed, calories burned, distance traveled, or even map out your route as you run. Here is a list of top ten best running apps for 2020.

1. Adidas Running (iOS, Android: Free)

Adidas Running, formerly named Runtastic, is one of the best running apps. It is the perfect choice for those who need an all-in-one tool that can map your exercise and keep tabs on various running metrics.

Adidas Running will measure your speed, distance, and times, at the same time providing customized voice coaching as well as cheers to help motivate you. A configurable dashboard also helps you track the info that is important to you. In addition, community features, goals, and challenges can provide you with more motivation.

Adidas Running is free for iOS and Android devices, but it also offers a premium subscription that includes training plans, interval training, route planning, and more.

2. Strava Running and Cycling (iOS, Android: Free)

Strava Running and Cycling is one of the top running trackers. This app also adds to the usual run-tracking recipe with some competitive and gamified features. It records your distance traveled, running speed, course and time taken for both useful metrics and tracking. In addition, it provides users with leaderboards, challenges and achievements to motivate you more.

In addition to Wear OS devices and Apple Watch, Strava also supports various running trackers.

3. Runkeeper (iOS, Android: Free)

Runkeeper is a perennial favorite among runners. This app uses your phone’s GPS to track your running, hiking, cycling, and other distance activities. It records your distance, pace, calories burned, total exercise time, and other metrics, as well as delivers a variety of training plans.

Runkeeper also cooperates with different smartwatches and fitness devices, including the Apple Watch and Wear OS devices.

Benefits of Running Every Day

1/ Improve your productivity for the afternoon

Ever have you heard the idiom that the early bird catches the giant worm? Indeed, a morning run will enable you to continue “getting worms” for the duration of the day. This is on the grounds that activity gives you both mental and physical incitement. It builds your sharpness as well as encourages you to have the ideal time.

After a decent run, there is more endorphin and adrenaline coursing through the body. These outcomes in a choice inclination called “sprinter’s high” which can keep going for quite a long time after you finish your exercise.

2/ Improves heart health

Need to lessen the danger of coronary illness by practically half? A five-minute run each day is a great thing that helps you remain a lower danger of cardiovascular ailment. Examination shows that sprinters have a 27% lower danger of early passing and a 30% lower danger of death from cardiovascular issues. This is valid for all sprinters, regardless of how quickly they run or for how long.

Apparently, running causes, you remain more beneficial and live more. Could you ask for anything better?

3/ Kicks off your Metabolism

One of the things happens to the food we eat. It can either be devoured by the body as a wellspring of energy, or it tends to be stockpiled as fat. On the off chance that you are hoping to stay in shape or attempting to lose some weight, you don’t need your body to stockpile fat.

For this situation, you should begin running in the first part of the prior day you eat. This is on the grounds that, after an exercise, your body utilizes a feast to reestablish itself instead of stockpiling up. Likewise, a morning run will support your digestion, helping your body consume the day. It additionally implies that you will probably feel hungry after you complete the process of making you less inclined to skirt the most significant feast of the day.

4/ Better Joint Health

Sometimes, individuals imagined that running was awful for your joints. Nonetheless, late researches have recently indicated that runners are, in reality, less inclined to create joint issues. It is because they are probably going to be fit and to convey less weight hence decreasing the measure of strain on the joints.

From other sports, what makes running different

Compared to most other sports, running is somewhat different. You do not need to learn how to move, first and foremost. You do know how to run, even though you do not run on a daily basis.

There is no maximum age beyond which you can not get started, the second distinction between running and other activities. This is what separates running from other sports, including football. This is also why today you can see a lot of athletes who are well into their 40s and 50s in the parks and on the treadmills in the gyms.

You can find health advantages very easily with running. In as little as a week of running, the cardiovascular system will start functioning better. The reverse is also valid, however, that if you give up running for a year, you will start from scratch that your body will ache and resist just as it did when you began running for the first time. This varies significantly from, say, camping. In the fall and then again in the late spring, you can go camping a few times and you will not note any difference in your skills or comfort level.

In the 1970s and 1980s, some of the myths about running began to become common. Since running back then was very unusual, many athletes were serious about their dedication to the sport

Restart Running after Long Break (P1)

Due to the Coronavirus disease 2019 (COVID-19), people have to halt their habit of getting up early in the morning and running along with the parks or rivers. Here are some tips to help you start the run after the long break.

1/ Build habit

After a long break, it is difficult for you to get back into the run on a regular basis. It is very important to focus on the consistency after getting back into running. You should not worry about how far and how fast you run, setting a small target to run regularly is a great idea.

For example, for the first or the second week, you should set a goal of completing three miles at an easy pace. These workouts will help you feel the sense of your body as you return to run.

Setting a goal and achieve it will help you feel motivated and proud. With such a measure, you can reconnect with your love of running.

2/ Follow a training schedule

When you restart running, you should follow a beginner training schedule to learn how to run. The beginner schedule will help runners re-establish a habit and avoid the risks of injuries.

3/ Cross-train

You should cross-train on the days you are not running to increase the endurance and build the strength without putting pressure on your joints. Swimming, jogging, walking, cycling, yoga, Pilates, or strength training will become suitable cross-training activities for runners.

4/ Limit mileage

After a break, you should not return to your old mileage patterns. If not, you may get injuries. For example, if you run six miles per day before the break, you should not try to run the same distance again immediately after returning.

When you return, your muscles have yet to be ready and your joints have yet to be prepared. If you try the previous mileage and cannot reach, you will feel frustrated and defeated. You may not want to restart the run.

Five Tips to Get Your Perfect Running Shoes (part 2)

Choose the Right Type of Running Shoe

Running shoes are usually designed with specific purposes. So you should pick up your running shoes depending on what kind of running you want to do.

Daily running shoe:

  • Most durable
  • Most versatile option
  • Can handle all the running that people commonly do

Lightweight running shoe:

  • Best for races or faster workouts
  • Less durable than everyday shoes

Trail running shoe:

  • Best for running on the dirt
  • Typically have a more durable upper

Know the Lingo

Heel-Toe Drop

Heel-toe drop determines the difference between the amount of material under the forefoot and the amount of material under the heel of a running shoe.

Running shoes commonly have more material under the heel in order to accommodate a stride since the heel is the first part of the foot to hit the ground. This can help absorb the impact of landing. Running shoes that have a lower heel-toe drop accommodate a stride in which the front or the middle of the foot hits the ground first.

Pronation Control

Running shoes can be classified as neutral and stability shoes with neutral running shoes making up about 80 percent. They are best for most runners, providing the largest selection.

Meanwhile, stability running shoes are made by technology designed to correct overpronation occuring when the ankle rolls excessively inward with each step, which may increase your chance of injury.

Stack Height

Stack height refers to the amount of material between the foot and the ground. It can vary from minimal to maximal or highly cushioned. Running shoes commonly fall in the middle of the stack-height spectrum.

Those who prefer shoes with minimal cushioning usually enjoy feeling the ground rather than the cushioning to have a more natural running experience. Meanwhile, those who like shoes with maximal cushioning usually like a plush running experience with a lot of impact protection.

Reasons for Running as A Hobby

Running brings you many benefits, thus it is a good idea to run as a hobby. Scientifically, running has a lot of health benefits such as improving your lung and heart functions and raising the level of good cholesterol in your body. Besides, the regular run can improve blood circulation and give your immune system a boost.
Today, I will share with you my experience of having run as a hobby.

1/ Running makes me feel energized

Actually, I used not to be a morning person. I was always dragging from the bed in the morning. It means I did not wake up early in the morning. Therefore, it was hard for me to run in the first place.

I thought that waking up early and running would have made me feel tired. However, when I began running, I felt that it made me feel energized the whole day.

2/ Running improves my immune system

I used to get colds and cough so easily that I would surely get the sniffles when sitting beside a person sneezing. However, that changed when I began running as a hobby. It might be thanks to some changes of my lungs when I run or exposing to outdoor elements on a regular basis. After the regular run, I rarely get sick. Some recent studies showed that running could prevent some forms of cancer. I am not sure about this information. However, staying away from the sniffles is enough to convince me.

3/ Running helps me make friends

There are many people who also love running like you. When you run daily, you sometimes see familiar faces and make friends with them. I have a couple of friends with great relationships, thanks to the frequent run. We support each other and give some pieces of advice before races.

Five Tips to Get Your Perfect Running Shoes (part 1)

Since there is no single running shoe that can fit well everyone, these five tips will help you get a pair of shoes that will be perfect for you.

Choose a Running-Specific Shoe

Running-specific shoes may look like other sneakers. In fact, they are made with specialized technology and design features that assist you while you are running. In running, basically, your foot hits the ground in the same way with each step. Therefore, running shoes are designed to prevent the risk of injury from that repetitive motion by providing specific cushioning to aid in shock absorption, along with design features that help move you forward with much more ease.

Get the Right Fit

If there is only one factor that you should consider when selecting a running shoe, it must be how it fits. A running shoe that doesn’t fit well will make your running experience painful as well as may lead to potential injury.

Know What You Are Paying For

In terms of running shoes, a higher price tag usually correlates with more comfort and technology features. However, that doesn’t always mean you have to buy the most expensive shoes to enjoy a run. In a similar vein, choosing a very inexpensive pair of shoes commonly means that they may not hold up to the demands that running places on them.

Running Shoe Fit Tips

·        Feet tend to spread when you run. They also tend to swell a bit throughout the long day. Therefore, you should try on to pick shoes in the afternoon or evening to check a more accurate fit.

·        There should be one thumb width between the end of your feet and the end of the shoes in order to accommodate foot spread.

·        The shoes should comfortably wrap around your feet. It should not feel sloppy, and your feet should be centered on the platform of the shoes.

·        There are some shoes that may better accommodate a narrow or wide foot while some are even available in either narrow or wider size options. 

Five Tips for Running at Beach

Getting up early and running at the beach is a good idea to improve your health. However, you need the following tips to run easily and avoid injury.

1/Gradual Transition

Running on the beach brings you many benefits. The softer surface on the beach will generate less impact on joints and improve core stability. However, you should switch from running on roads or treadmills to running on the beach gradually. Running five kilometers along the beach on the first day can lead to injury, particularly in your ankles and calves since your feet are not used to running on the softer sand.

Initially, you should walk on the beach for a few days before transitioning from the shorter runs on the beach to longer runs.

2/ Wear Shoes

If you are not used to running barefoot, you should wear shoes when running on the beach. Any changes from your typical routine can cause an injury if you do not transition gradually.

Wearing shoes can protect you from sharp objects on the beach such as conches. Notably, you’d better choose one pair of shoes with a special design for beach running.

3/ Run on Packed Sand

You should run on the packed sand near the water, which is softer, flatter, and cooler than the dunes. However, you should be careful when running on the packed sand as the slope towards the water can create an imbalance in the body and cause an injury if you only run in one direction.

4/ Bring Water  

Regardless of how long and how far you want to run on the beach, you should bring water. Besides, you should drink about 17 ounces of cool water two hours before running to help hydrate early. Besides, you should regularly drink water as you sweat.

5/ Wear Sweat-Proof Sunscreen

You should wear sunscreen at least SPF 50 to prevent sunburn when running on the beach. Notably, you should use the product labeled water-resistant to survive the ocean and sweat.