Tips for Building a Morning Running Habit (part 4)

9. Stay Hydrated

After 7–8 hours of sleep, your body will be partially dehydrated. It is a big mistake if you start running without replenishing your fluids. You certainly don’t want water sloshing around in your stomach but if you give it a few minutes to settle, 6–8 cups of water won’t usually cause you any discomfort.

You should also bring with you an electrolyte-rich sports drink to sip along the route. The general rule of the thumb is to drink 3–6 fluid ounces for each mile you run.

Although it is perfectly okay to start your morning run with a cup of coffee, remember that it is a diuretic. Therefore, when planning your morning route, you also need to pinpoint restrooms along the way so that you aren’t forced to run home with a bursting bladder.

10. Wear Reflective Clothing

It is necessary to remain safe while running, especially during daylight savings time as the sun is rising late. To make sure you are fully seen in traffic, wear reflective clothing, including jackets, vests, hats, and even running shoes, to catch the headlights of approaching vehicles.

The best products have bold neon colors glowing in the dark. There are even some with flashing lights that you can switch on and switch off. Moreover, when running along, never leave without your cell phone and always carry some sort of identification with you, such as an ID bracelet and a health insurance card.

You can even download an emergency app, like Kitestring, which contacts all of your emergency numbers at once and provides them with your GPS location. For safety’s sake, it is better to run with others if it is dark outside. If you do run alone, keep to the busier, well-lit public streets until the sun is fully up and other runners are around you.

Tips You Can Do to Make Running Easier (P1)

Like other hobbies, learning to enjoy running takes various efforts and time. Few people can wear sneakers and think they would run for the rest of their life. Running can be difficult, especially when the weather is hot.

The followings are the little things you can do to help make running more comfortable.

1/ Start Small

When starting running, you should not commit to doing much too soon. Instead, you should begin with a small and attainable goal, such as trying for 15 or 30 minutes. You can do anything you are interested in within that time.

Sometimes, you can integrate running and walking intervals, like three minutes on and three minutes off. Such exercise will give your body time to acclimate to the new activity loads.

2/ Mix Things Up

You will feel bored if going out and running the same route every day after a short while. Therefore, you should mix up your exercise by taking different routes close to home. If you want to stick with a certain route, you can mix things up in a different way. For example, you can incorporate intervals or switch from a podcast to a go-to playlist.  

Besides, you can incorporate some strength training or cross-training to mix things up.

3/ Find Partner

You should run with a partner to increase the entertainment and the accountability factor. Moreover, a new and supportive partner will be a motivation for you to work out more often.

During the Coronavirus disease 2019, you can use MapMyRun application to motivate one another. You can compare runs and efforts with your friend regularly. Besides, the excellent app will help you chat about your training with others to stay more engaged.

Running solo can be a great joy in your life. However, joining a running club can help you stay motivated, make friends, and discover new places.

Some Simple Tips for Beginners to Enjoy Running as a Hobby

It is quite easy to become a runner. However, it is not simple to make the running become a hobby and enjoy it every day.

The followings are some of the useful tips for beginners to enjoy running.

1/Focus on time over mileage or speed

When I began running over ten years ago, I used to run for the same amount of time every day. It was only 15 minutes. However, the 15-minute felt like hell. However, I then found it easier to run for 15 minutes. Therefore, you should not run a certain distance but a certain amount of time to reap the better-health benefits.

According to the latest research, spending just 30 minutes on running can lift the mood of those who are suffering from a major depressive disorder.

2/ Find Suitable Footwear

When you wear suitable footwear, you will feel comfortable to run. A good pair of shoes can support your movement the best.

The question is how do I choose the best ones. You can go to a run store to get a new pair of sneakers. Regularly, sales assistants will analyze your gait to recommend a pair of kicks.

3/ Pre-Plan Running Routes

There is something special about running without a plan. However, it is easier to motivate with a plan or a route in mind.

You should minimize as many surprises as possible. You should know where water fountains, sidewalks, shared pathways, mass transit, during your running route.

4/ Pace Yourself 

You should run slowly when starting to enjoy running. This will help you avoid the inevitable aches and pains coming with any new exercise. However, you should run faster and faster and use the days-off to do another activity you are keen on. This will prevent things from getting mundane.

5/ Have Partners

Working out with a friend will make you exercise more often. You should find a partner who has the same skill level as you and make plans to grab smoothies and refuel. If your partner is living in another city, you should consider virtual running partners.

Tips for Building a Morning Running Habit (part 3)

6. Find a Running Buddy

It is great to find a running partner since it obligates you to keep with the plan. Try recruiting a friend or family member to run with you, even alternating days with different partners. If you enjoy running in packs, you can find or start a running group through social networks such as Meetup or Facebook.

However, when picking up a partner, make sure to find someone who has the same fitness level because it could be embarrassing for the slower partner and frustrating for the faster one if you and your partner don’t match up. Don’t let exercise get in the way of a good friendship.

7. Plan and Change Your Route Regularly

If you are not fully in the morning spirit, the worst thing is to run the same course every morning. That may add to the ennui you are already feeling. To make things more comfortable, plan your morning run the night before and determine how far and how long you are going to run.

You can use Google Maps to map a route in advance and find new landmarks to visit or even hills to conquer. There are several mapping apps you can download onto your mobile phone that provides details of a planned route. The more you keep things fresh, the more enjoyable the morning running will be.

8. Eat Smart

It is not good to run on an empty stomach. After a long sleep at night, you are in a fasted state. If you head out the door without having eaten anything, you might feel weak and nauseated.

You may convince yourself that you are not made for morning runs but the real problem is that you are not feeding yourself properly. Instead of heading straight for the door, take a little time to grab some quick energy foods like a banana, slice of toast with peanut butter, or breakfast bar. Eating the right foods will help you not to risk overeating and feeling ill.

Should We Run Every Day? Benefits of Regular Running

If you are wondering that we should run every day and the benefits and impacts of the running, the following article will help you consider it.

1/ Should we run every day?

Running every day will bring you some health benefits. Some studies showed that just five or ten-minute run each day at a moderate pace would help reduce the risk of death from heart attacks, strokes, and other diseases.

However, some research showed that you could get these benefits at 4.5 hours per week. It means that you needn’t run for hours each day. They also said that running could lead to injures such as shin splints and stress fractures.

Therefore, depending on your goals and physical fitness levels, you can choose how many days to run each week. You should schedule for cross-training, strength training, and rest.

2/ What are the benefits of daily running?

According to the above-mentioned studies, the benefits of running about five-ten minutes every day may include:

  • Reduce the risk of death caused by heart attack and stroke
  • Reduce the risk of cardiovascular disease
  • Lower risk of developing cancer
  • Lower risk of developing neurological disorders such as Parkinson’s and Alzheimer’s diseases

Meanwhile, a group of Dutch researchers suggests running about an average of 2.5 hours per week or 30 minutes per day and five days a week to enjoy the maximum benefits.

Besides, other benefits of running every day may include the improvement of sleep and mood. According to the latest study, researchers supervised a group of healthy people who run for about 30 minutes every morning for three weeks. The results showed that thanks to the moderate-intensity running pace, their sleep, mood, and concentration ability during the day were better than those of non-runners.

You may also experience these benefits from 30 minutes of other daily exercises such as walking, cycling, yoga, or swimming.

Tips for Building a Morning Running Habit (part 2)

3. Put Alarm Clock Far From Your Bed

When your alarm clock rings early in the morning, we usually keep hitting the snooze button to sleep for a couple of more minute. Before you realize it, 30 to 40 minutes may have passed and you have wasted time for a run.

You need consistency if you want to build a morning running habit. Don’t expect to build a routine if you blow off every third day.

If you are struggling to get up, put the alarm clock out of reach so that you have to get out of bed to turn it off. Or even put it in the bathroom on top of your gym clothes. The more steps you put between you and the alarm clock, the less likely you are to fall back asleep.

4. Lay Out Your Clothes

If you don’t like the mentioned idea of sleeping in your running clothes, you can lay them out next to the bed so that you are ready to go in the morning. Others prefer to leave their clothes in the bathroom so that you won’t risk waking your partner. Another tip is to wear a hat since this saves you a lot of time trying to tame your morning hair.

5. Incentivize Yourself

If you are following a training schedule, it is harder to blow off a morning run. The reason is that you have set a goal that you want to reach and have to keep with the program in order to get there.

Even if you are not training, you should do the same, setting goals and schedules so that you maintain growth and get the most out of a run. The goal doesn’t need to be distance or ticking days off of a calendar. You can reward yourself if you meet certain goals, gifting yourself with a massage or spa treatment.

Tips for Building a Morning Running Habit (part 1)

Running in the morning has so many benefits. In addition to giving you a big energy boost, it makes you feel as if you have accomplished something even before the day is started. A morning run also fits better into your daily schedule, particularly if you are training for a race.

Getting into a good habit of running in the morning is not easy, especially if you are not a morning person. But don’t worry, there are tips to ease you into the routine and in ways you may even enjoy.

1. Teach Yourself Good Sleep Habits

Building a morning running habit should be started with a good night’s sleep. However, if you’re used to late-night TV or use TV to lull you to sleep, this may be difficult.

To start the journey, the first thing is to practice good sleep hygiene – the term used to describe practices that better make sure healthy sleep patterns. According to the American Sleep Association, these are some tips to train yourself to sleep at an earlier hour:

  • Don’t take midday naps.
  • Avoid using caffeine or alcohol a least three hours before bedtime.
  • Plan to go to sleep at the same time every night.
  • Get into a nightly routine to help you unwind, such as meditation, a warm bath, or listening to calming music.
  • Set up a quiet and comfortable bedroom.
  • Stop reading, watching TV, or using electronic devices an hour before bedtime.

Although this may seem unnatural at first, practice will eventually make perfect if you just keep with it.

2. Sleep in Your Running Clothes

It is hard to blow off a run when you are already dressed for it. Simply wear your running clothes to bed to get a jump start and find motivation once you open your eyes.

This may seem odd but it is a trick that many morning runners use. While you may not want to wear yesterday’s sweat-stained clothes to bed, it actually feels nice putting on a freshly laundered running gear. Moreover, leave your shoes next to the bed, and you’re ready to go in the early morning.

Morning, Noon, or Night – What is the Perfect Time to Run? (part 1)

Have you ever wondered what time of day is the perfect time to run? Whenever you choose to run, making it a regular habit is the most important part of scheduling your workouts.

Morning Runs

Benefits: A run in the morning is a great way to start the day. Running in the morning can help you give your body a healthy dose of oxygen since your metabolism will be pushed to burn more calories.

The higher oxygen amount in the morning air makes you better and easier breathe, particularly in the summertime. Moreover, it’s also easier to run when it’s still cool in comparison to the midday heat.

Drawbacks: Running in the morning can make you feel harder than other times of the day since muscles are stiffer and energy and body temperature are at their lowest in the morning. This means that you may feel like you are working harder than if you run later in the day. Moreover, early morning runs take commitment to stick to since it’s much easier to hit the snooze button.

Noon Runs

Benefits: Noon has the best conditions for a high-intensity run.

A noon running is a perfect way to put some energy back into your day so that you will be able to finish the day with more focus. A study by the University of Illinois found that a short aerobic workout boosted brainpower.

Drawbacks: You don’t have much time during the lunch hour, so you have to be efficient and plan ahead by packing your gym clothes as well as nutrition needs in advanced. You may not be able to get in long runs during this time.

Evening Runs

Benefits: An evening running is a good way to relax.  Studies showed that lung function can be about 6% better in the late afternoon, meaning that you’ll be able to run faster at this time since the body’s temperature is at its optimum level for a workout, cortisol and thyrotropin hormones aiding in energy metabolism are also at their highest levels in the evening.Drawbacks: Running in the evening may make you have to face the daunting struggle of getting in a workout after a long working day.

Tips for Starting Running as a Hobby (Part 2)

If you have never run before, you should start immediately because of its benefits for health. However, you should follow those tips to start running in the right way.

5/ Choose Right Surface

Many people wonder what suitable kinds of surfaces they should start running. The answer is that it depends on the particular workout. Sometimes, a mix of the different surface is the right choice.

The pavement is an ideal surface for fast running. There is a little danger of turning your ankle. However, some experts said that it is hard on your joints as the pavement will not cushion your steps. Therefore, the payment is only for very light runners with good form. 

Forests and park floors are also suitable surfaces for beginners as they provide excellent cushioning. However, running at such surfaces will increase the risks of injury due to roots, rocks, and bumps. 

Sandy surface will train your muscles and make you lit your feet. However, you should be careful because it is easy to overwork your calf muscles. 

Besides, a treadmill is another ideal running surface, allowing beginners to train year-round with good cushioning. However, this type of running will require you to alter your form as the belt moves beneath your feet. 

6/ Don’t get worked up about side aches 

Many beginners always suffer from side aches when running. To avoid such aches, you should avoid eating anything solid about two hours before the workout and only drink in small quantities. 

If a side ache does strike, you should take a rest, breathe calmly, and walk. You also should press your hands against the side that hurts and should not start running again until the pain has gone.

7/ Take care of your body

Running is a full-body workout that is controlled by your core. Your aim swing influences every movement from the hips down, including the step length and cadence. In a bid to run tall, you need a healthy, strong, and stable core. The rest of your muscles should be in good shape so you can run light on your feet.

Tips for Starting Running as Hobby (part 1)

Do you want to play a sport to improve your health or kill free time, the best choice for you is running? Before wearing your shoes, please check out the following useful tips for beginners.

1/ Start with short running

As a new runner, you should not plan to run for a long distance in one go. In the beginning, you should try to run for a short road and have the intervals to recover a little. After some time, you can reduce the walking and lengthen the running sections. Besides, you should increase your running intervals by one minute per workout until you can run the entire distance without having to walk.

2/ Don’t run too fast

When you run, your body will get the new stresses and strains. If the beginners start running too fast, they will get frustration, overexertion, pains, or even injuries within a few minutes. Therefore, you should begin running at a moderate pace where you can easily hold a conversation. Besides, you should maintain the same speed for the entire distance. 

3/ Your body needs rest

If you run well for the first session and want to head out again right now, it is great. However, you should hold up a day before endeavoring the following exercise because your body needs to rest. The body needs to adapt to the new requests on the cardiovascular system and prepare for your bones and muscles before the next run. The best schedule for the beginners is that you run one day and rest the next. 

This basic preparing plan can assist amateurs with accomplishing the best preparing impact and keep away from overuse injuries.

4/ Run easy and take short steps    

Running is a challenging sport that many beginners waste a lot of energy if they don’t have the proper technique. Therefore, you should try to run relaxed with a good form. The short and easy steps are more effective than long and powerful runs.