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.

Top tips to find great running routes everywhere you travel (part 2)

3. Go it alone

It is certain that running alone gives you the freedom when you want and decide your own pace. If you want to run when traveling, ask for your hotel for any areas that you should avoid or look for the nearest water such as a canal, river, or seafront and run along it one way and come back again. In addition to often being pleasant places to run, this has the additional bonus of reducing the risk of getting lost. Running laps around the nearest park is always a good traffic-free option, although it is less adventurous.

If you want a more ambitious route, checking it out on Google Streetview before leaving is a good idea, particularly to get a sense of what the key landmarks along the running rout look like so that you don’t miss them.

If you are worried about safety, heading out early is a good option. If you run at night, wear reflective clothing and bring a head torch. Always take along you some cash and a credit card to get public transport back to the start if you get lost. Another way is to use a GPS watch which has the ‘return to home’ feature and set it before you start. Then it will take you back to your lodgings.

But don’t be too worried, as getting lost in a safe place can also have some fun and lead you to discover unexpected places you never have seen.

4. Take a tour

If you find all this planning too much effort, many cities now provide organized running tours where you just need to pay a fee to run with a knowledgeable local runner. They may even take you out for dinner or a drink afterwards. It is a great way not only to discover a new city but also to make new friends.

9 Tips for Running Safely (P2)

In the previous article, we learned about some tips for running safely, including checking carefully before the excises, wearing bright-colored clothes to ensure you are visible, avoiding running alone at night, and carrying out the identification.

Here are some other tips to help you run safely.

5/ Limit distractions

It is hard for someone to run without music or postcards. However, you should not use your iPod or MP3 players when running outdoors. When you listen to your music or postcards, it means that your sense of hearing is cut off. You cannot hear sounds around you such as oncoming cars, unleashed dogs, and other potential threats. You should save your iPod for running on your treadmill and make sure you focus on your surroundings. If you let your mid ignore, you will enter an unsafe area. 

6/ Do not make assumptions about drivers

You should not assume that drivers can see you and let you do because of your right of the way. Remember that some drivers cannot pay attention when they are listening to music/ the radio or having a phone call.

Therefore, you should make eye contact with drivers when crossing the streets. It is better for you to stay off the roads as much as possible and prioritize running in parks or on the paths and sidewalks.

7/ Watch out for cyclists, other runners

If you run on a patch or in a park without cars, you should be aware of cyclists and other runners. You should let them know when you are trying to pass other cyclists and runners. You should make sure that your path is clear before stopping or turning around.

8/ Bring cash/ ATM card

You should bring a certain amount of cash or the ATM card in case of an emergency. For example, if you get lost, face an injury or the weather is bad, you may need money to take a cab or bus to return home. Besides, you can buy water, sports drink, or food when running.

9/ Trust on your instincts

If a person or a location makes you feel uncomfortable, you should rely on your gut and run in the other direction.

Top tips to find great running routes everywhere you travel (part 1)

Running is a great way to explore your neighborhood, whether you are at home or traveling. Especially when you are traveling, if you are jet lagged and get out early enough, running will help you get the additional joy of having the city almost to yourself. However, there is the big fear of getting lost. So read on this article to have some tips on finding great running routes everywhere you travel.

1. Use technology

A smartphone can be a runner’s key to the new city. You should try using apps like MapMyRun, which allows you to search for recommended routes all around the world. Or you may prefer a more curated service like the website greatruns.com providing descriptions of running routes in more than 400 cities.  Another option is RunGo app, including many runs that start from hotels. It also speaks out the directions when you run so that you don’t need to stop to look at your phone.

A more popular option is to use the Strava app’s heatmap, which highlights the most common routes used by thousands of runners in an area. You should avoid any route that looks tempting on the map and nobody on Strava runs there.

If you use your phone to navigate in a new area, remember to stop when you need to check the way. The reason is that running while looking at your phone may increase the risk of an accident. In this case, using a phone hand holder is a good idea to glance at it quickly without the risk of dropping it. You should use a small freezer bag, a case, or a clear airport security bag to put your phone in in case it’s raining.

2. Join the local running community

Most towns and cities have a running community to take newcomers and tourists. If you feel sociable, reach out and see when they are running by checking their web pages or Facebook pages. Local runners know the best routes, and most groups  have different paced runs to suit different people.

If you can’t find a group to run with, try emailing or visiting the local independent running store. There are keen runners who will help you out with routes or even hold their own group runs.

9 Tips for Running Safely (P1)

Many people do not want to run outside because they are scared of being injured. However, it is easy to prevent injuries if you use your common sense and take precautions. The followings are nine steps to help runners stay safe on the outdoor run.

1/ Use common sense

Before running, you should spend one or two minutes doing a safety check. You should ensure that your shoes are tied and you are familiar with your route. When you start running, you should continue the safety checks. You need to watch out for cracks or bumps in the sidewalk or branches and rocks on your running path. You should not try a new route if it is too dark. If you want to explore the new route, you should save those exploratory runs for daylight.

2/ Make sure you are visible

No matter the time of day you are running, you should make sure that everyone, especially drivers, can see you. A useful tip is that you should wear white or bright-colored clothes when running. You should also make sure to have reflective gear. Although running shoes or jackets have reflective pieces on them, you add more to ensure you are visible, especially when running in the early morning, night, or dusk.

3/ Do not run alone at night

 If you feel comfortable when running at night, it is not safe when running solo. You should try to find a running group so you can share the interest of running at night with them. You should remember that there is always more safety in numbers.

4/ Have Identification on you

 You should bring the driver’s license and the medical insurance card in the pocket or wear the ID tag with an emergency contact number on your shoe or bracelet. You can take your cell phone and have in case of emergency (ICE) numbers saved. You can also use an app to allow your loved ones to know where you are at all times.