Running for kids: The most useful tips

You may have known that running has so many benefits for the development of children. Here we will discuss about the most useful tips to build a good running habit for kids.

Getting the Balance Right

It is important for anything in life to have a healthy balance of diversity, not to go to extremes to the point where you will be injured or mentally drained over and over again. It is very important for young athletes not to train too much because it can take away the joy in sports and lead them to give up the game altogether.

When children are very young, the emphasis should not be on competition or coverage, but on entertainment. However less competition is healthier for children to set and achieve their goals. It is very likely to keep them motivated.

How Far Should Children Run?

The aerobic system is not fully developed until the children are past adolescence. It is important that your child does not use high levels of endurance as he or she is at risk of injury, abnormal growth, malnutrition and burnout.

In most competitions there are rules governing the maximum distance a child can run in certain age groups. The example below can help give you a guide:

Under 9: Maximum distance: 3km

Age from 9-11: Maximum distance: 5km

Age from 12-14: Maximum distance: 10km

Age from 15-16: Maximum distance: Half Marathon

Avoiding Injury

It is important that children follow the same strategies to prevent injuries caused by adults. Running on soft surfaces where possible, warming up, not running when something hurts and stretching the back will help keep them healthy and unharmed.

When children are young, it is good to introduce a good running process. Running is a skill that can be taught and learned. Childhood is a good time to learn before bad habits take root. In the right way, this can help children to use their energy more efficiently and safely.

Top three running watch brands in the world

If you are looking forward to getting into a better fitness routine, it is worth investing in a running watch. It can improve your workouts to the next level, helping you track calories burned and miles covered, watch your time and distance goals, track solely runs as well as track strength and toning workouts. Here we have compiled a list of top three running watch brands in the world, including Polar, Garmin, and Fitbit.


Polar’s sport watches offer tons of benefits for those who are starting on a fitness journey or are looking to improve on impressive athletic skills. These running watches come in at competitive price points but provide a deep insight into our workouts. In the Polar Flow app, there are lots of pages and data to work through, so it is best to spend some time on diving in and checking it out. Moreover, all Polar models are waterproof.


Garmin’s watches are specifically designed for running so they offer loads of fitness tracking features, even though they have smart-watch capabilities, such as receiving notifications. Garmin is perfect option for those who are serious about tracking their running goals and paces. The Garmin Connect app also provides a lot of information. You will toggle by using buttons on the side of the watch face instead of touch-screen access. Its app really comes in handy. You can take full advantage of the app without having to purchase a membership or subscription. In addition to running, you can track other workouts, too.


Fitbit features a range of activity tracker and smart-watch options. Fitbit watches are extremely intuitive in setup and use, particularly when starting and finishing a run. Its app also gives you a lot of information about your activity levels. You can access more stats with a Premium subscription of $9.99 per month. It also helps you track stress levels, mindfulness, weight loss, water and food intake, in addition to your active minutes, workouts, and calories burned.

Compare the benefits of walking and running

Walking and running are both excellent types of fitness in the heart. To tell which exercise is best depends solely on your fitness and wellness objectives. 

If you try to find ways to eat more calories or lose weight easily, running is a safer option. Yet walking will also have many wellness advantages, such as helping you control your weight.

Walking has many of the same advantages as driving. Yet running burns about twice as much calories as walking. 

For eg, a person of 72.5 kg burns 606 calories at 8 km/h. Walking easily at 5.6 kg/hour at the same time just burns 314 calories. You ought to burn about 3,500 calories to lose 0.45kg. If your goal is to lose weight, jogging is easier than walking. 

Whether you’re only starting out or you can’t drive, walking can always help you get in shape. It will improve your heart’s fitness and provide you with lots of energy in your body.

Walking at a high pace is normally 4.8 km/h or higher. Your heart rate is increased after a short stroll. This way, you can eat more calories than walking at a regular speed. 

Strong pedestrians generally ride at speeds between 4.8 km/h and 8 km/h, although some individuals can hit speeds between 11.2 and 16 km/h. Walking easily will burn almost the same amount of calories as jogging. For eg, walking rapidly at 7.2km/h for an hour will burn like running at 7.2km/h for an hour.

Running is a perfect way to get shape and lose weight

Yet this is a high-impact workout. High-impact workouts can be more stressful for the body than low-impact activities like cycling. 

In particular, runners are at a much higher risk of exercise-related accidents than pedestrians. Pedestrians are at 1 to 5 per cent risk of injury, while runners are at 20 to 70 percent risk of injury. 

If you’re a runner, don’t raise your speed too fast, or attempt to practice a couple days a week. Walking also has the health advantages of racing without the possibility of injuries.

Walking and running are excellent ways of cardio. Aim at least 150 minutes of moderate aerobic exercise a week for your fitness. 

Top ten common mistakes you should avoid when running (part 3)

Trying New Gears on Race Day

It is always recommended that you train yourself in the shoes you will be wearing on race day for at least two to three weeks. Therefore, trying, in this case, can be dangerous. Not only is there a risk of developing blisters on new shoes, but it is also uncomfortable and may not fit well. Although shoes are very important, you should be familiar with even the clothes and other gears. For efficiency, comfort is also very important with new clothes, if they do not fit well, or other unfamiliar equipment can be a problem during the first use.

Missing Out On The Post-Run Meal/Drinks

While most of us place great emphasis on staying hydrated after strenuous activities such as running, it is also important to include a post-run meal or spice regularly. It is very important for muscle repair after running. Exercise breaks down old muscles to rebuild active muscles and in this process of regeneration, the body needs the right nutrients to help it function properly. Post-exercise diet is therefore important to help us rebuild our body after exercise. After all, we don’t want to let our hard work play out. Speaking of bodybuilders, you especially need proper nutrition right after the race to prepare for the next one. This is especially important during strength training, such as pre-season or during major competitions. There may be some situations where you find that you will not be able to eat solid foods immediately after exercise, when soft drinks or soft drinks can be considered as an alternative.

Skipping Out On Core Workouts

While running can increase your stamina, there are some important exercises that need to be part of your daily routine. The benefits of these tests are numerous. Exercises such as planks and crunches help teach the muscles to work properly. They also strengthen the stability of the chest. In addition, they help to strengthen and flatten the tendon, and running is active throughout the body. This exercise further contributes to proper weight distribution. That helps the body absorb energy and transmit energy. And, of course, they also improve respiratory function.

Instructions about how to run on a hot summer day

Staying hydrated and wearing hygroscopic pants is key

You also have a way to deal with the hot and sunny conditions outside and keep up with your favorite run

But keeping the body hydrated is necessary, and the right clothes are required to remain cool in the hot summer weather. Here are some tips for running in a hot summer day.

Adapting to the hot weather 

If you go out and run in the heat without giving your body time to get used to the weather, you’re going to get a pretty big shock. 

Dr. Andrew Murray, who is also a runner, suggests spending more time in the hot sun a few days before racing, so that the body can adjust to harder conditions.

Keep hydrated 

Retention of water is important every day. However, this is much more important when you have to withstand the sun, which is why you can remain hydrated during the summer days. 

Dr. Murray advises consuming beverages containing electrolytes such as sports drinks, oresolic water or making your own by making a recipe: 1 teaspoon of salt and 8 teaspoons of sugar in 1 liter of purified water, to raise your energy level.

Wear appropriate garments 

When running in hot weather, choose dynamic clothes, sewn with a desiccant fabric, to get sweat out of your body, minimizing friction. Make sure you choose lingerie and socks that are the most comfortable to wear, that fits and absorbs well the moisture.

Health focus 

When you’re running in the sun, taking care of your wellbeing is way more critical than losing a few minutes off your highest record. 

If the temperatures are humid, you’re more inclined to consider running a little slower in marathons, says Dr. Murray.

Rest to Heal 

Make sure the body has ample rest before the race at least a day to avoid overtraining syndrome, Clinical Nutrition Experts at BioCare. Moreover, there are a variety of foods that can be used in the diet that can aid with regeneration.

Running on a Treadmill: Pros and Cons

A treadmill is a fitness machine which you can walk or run on with a controllable rotary belt. Treadmills are available in most fitness centers, or you can buy one yourself in stores or online.


Accessibility is one of the greatest benefits of using a treadmill. Since most treadmills are indoors, you can use them in any environment, day or night, warm or cold weather. For those who practise at night or live in areas with ever unpredictable weather, this can make running more accessible.

Most treadmill running advocates enjoy the different functions a treadmill can offer, such as accurate control of their pace, tilt, and intervals.

For those having returned from an injury, that’s also beneficial, as they can progress slowly in a more controlled environment on a treadmill.

For instance, because of factors such as uneven ground and slippery sidewalks, running outdoors can pose a greater risk to anyone returning from an ankle injury.

Finally, it may be better for your joints to run on a treadmill, since most treadmills have cushioned belts to absorb some of the influence. Hard land, especially sidewalks and roads, will not on the other hand.

Contrary to common opinion, most research indicates that there is no knee or joint damage in any running form


Indoor treadmill running means remaining in a set position where the treadmill is located, unlike outdoor running, where you can be surrounded by woods or beautiful greenery. Some claim that over time, this can become repetitive.

Many modern treadmills, however, offer screens to mimic an outdoor run, which can make the experience more fun. Nonetheless, many contend that this will never live up to outdoor running.

Additionally, compared to outdoor running, treadmill running needs fewer muscle groups, such as glutes and hamstrings. That is because you appear to run in a consistent linear motion when you run on a treadmill, with the treadmill belt propelling you along.

Finally, the cost is one of the main drawbacks of running treadmills. For $10 or more per month, treadmills are available to use at the fitness center, while buying your own treadmill can range from hundreds to thousands of dollars.

Top ten common mistakes you should avoid when running (part 2)

Not Drink Enough Water

Hydrating your body is always essential, especially when you are doing any kind of exercise. Not drinking enough water negatively affects your health as well as hinders effective performance. Your body should be given enough fluids (water or non-caffeinated) to avoid being dehydrated and keep you from going to the bathroom during the run. It is recommended you to drink 4 to 8 ounces of water before you start running. For slow runners, 4 to 6 ounces of water every 20 minutes is enough. Meanwhile, for slow runners, 6 to 8 ounces every 20 minutes is good.

Wrong Body Posture

Another most common mistake runners usually do is to have a wrong body posture, as well as slouch and forget to breathe efficiently. You should not swing your arms while running, instead, keep your hands at the waist level and lightly brush your hands on the hip helps you find it easier to run.

Heel Striking

Many runners have the habit of touching the ground first with their heels, which makes them heel strikers among many others. However, it is widely believed that choosing forefoot running rather than heel striking can reduce the risk of knee-related injuries.

Misjudging Your Running Speed

Thanks to technology, it is easy for us to be always well aware of our running speed. Sometimes, you may feel easy and comfortable with your running speed on a cool cloudy day; meanwhile, it may challenge you to run on a hot sunny day. It varies on different measures like the weather, terrain, and health conditions. We tend to misjudge our speed, leading to run too hard on those days when our body is not well prepared as usual. Pushing yourself hard but not understanding your body may cause serious injuries and makes you more prone to getting injured. Keep in mind that your body is well aware of the effort, rather than your pace.

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.