Popular Types of Running

Running seems like a simple sport, there are many different types of running that you can explore and try immediately. The following are the most popular types of running for most runners.

Road Running

The most popular type is a road running. Runners usually run on paved roads, paths, and sidewalks. This is the most convenient and easiest type of running that is suitable for most beginners in their training. The only thing you should do is step out your door and get moving. However, you need a pair of convenient shoes to prevent you from being injured. 

Treadmill Running

If you do not like going out for running, the great alternative is treadmill running. This type of running is a smart choice if the weather is bad or you are scared about air pollution. Besides, treadmill running is often easier than outdoor running and can be gentler on your joints.

Most treadmills permit runners to change the pace, incline, and resistance. Therefore, they can vary their workout to prevent boredom. You can run a race on the treadmill throughout using an application like Zwift.

However, running indoors will not offer you chances to breathe the fresh air and see the beautiful scenery.

Trail Running

For runners who are interested in enjoying the scenery and peaceful surroundings, trail running is a great choice.  You can run on hiking trails of varying terrain, from mountains to deserts. You even sidestep roots, climb over logs, run through streams, or traverse up steep hills.

Racing

If you enjoy the thrill and competition, you should participate in races on roads, trails, and tracks. Racing events usually have various distance lasting 100 miles or more. Most of the participants enter the race not to win but to beat a personal goal and achieve it.

Track Running

Track running events include shorter distance races such as 100,200, or 400 meters. However, before track running, you should conduct more targeted speed work and less endurance running outdoors.

Top Four Benefits of Running at Night (part 1)

Running itself can easily bring a person to nirvana, but adding the physical activity to your nighttime routine can be even more rewarding. There’s something invigorating about nighttime running while most people are at home unwinding from a long day that can make you feel empowered and like you have discovered a secret that no one else has caught onto. Below are the top four benefits of running at night.

1. You will run more consistently.

When it comes to night running, the biggest difference from morning run is that you are already awake and those texts and emails really should be postponed until tomorrow. A night run should b considered as the opportunity to remove yourself from distractions and take time for yourself, and you will be able to consistently run interruption-free.

2. Running at night can help you sleep better.

There are not many things in life that can make you feel better than tucking yourself into bed after a good run. A recent study by the University of South Carolina showed that those who took part in moderate to high-intensity exercise for 1-2 hours could easily go into a deep, relaxing sleep just 30 minutes later.

3. Nighttime running is more effective and automatic.

Instead of relying on your vision like you do when you run in the morning or at noon, a night running forces you to rely more on your lower-level proprioceptive skills at night, which allows your body to go into an increasingly reactive, automatic state with sharper senses and reflexes.

4. Your body will be more prepared.

Properly fueling for morning runs can be an issue, particularly when you have to wake up super early and skip breakfast to rush out the door. Saving your runs for the night can give you more time to focus on proper nutrition, as well as gives your body more time to stretch warm up.

Moreover, one study shows that your muscular function and strength peaks in the evening hours with your oxygen uptake and anaerobic capacity, which makes the case for night running even stronger.

Top Reasons Why You Should Find A Running Partner (part 2)

Learning from Each Other

Running always provides you with new things to learn, new workouts to try, greater understandings to be gleaned. Running with a partner helps you have the opportunity to learn from their mistakes and critique each other’s forms and trade stories, exercise ideas, running routes, and dietary tricks.

Increased Motivation

Friendships are friendships, competition is competition. It is common that you want to be the better runner between the two, whether it is acknowledged or not. And your partner feels the same. Friendly competition can help you make incredible gains that you cannot do on your own. That your partner is more experienced means you have someone whose abilities you want to adopt and it will push you to be as good as they are. Just having someone running beside you, telling you motivational lines, and providing support is enough to help push yourself beyond the limitations you believe you have.

New Routes

Your bodies are great at adapting and your minds need stimulation. Over time, our bodies may get used to the same running routes no matter how you modify your run. Your motivation will decrease if you have known your routes like the back of your hand since nothing new to explore. You won’t have anything to discover because you know it already. It is time when boredom can appear. Boredom can decrease your motivation and give you a reason not to go out for that run.

Your running partner may introduce with you some new places to explore. That makes you feel a little new again. However, there may be also a change of terrain, which requires you to adapt your run style and potentially workout neglected muscle groups to make it through.

A Social Circle

If you’re an introvert and need some friendship, finding a running partner not only helps you maintain physical fitness, but it offers a built-in social outlet as well.

Running with Dog: Interesting or Worrying?

Having a partner will promote you to run more regularly. If you have yet to choose a passionate partner, you can run with a dog. The followings are some tips that you should know before running.

1/ Get Dog in Shape

You should not expect to run ten miles in time as soon as you get your dog. You should spend shorter miles on training your dog for all subtleties for the trail. Notably, you should not push outside its comfort zone and run too fast or long to get dogs to become an active participant in the run. After the initial training, the dog will learn how you run and develop its pacing.

2/ Sniff in Moderation 

Usually, dogs sniff along walks as a way to remember the way to come home. They often pee and sniff for the comfort of knowing the way back. Therefore, you should keep your pace and maintain a steady rhythm for them to see the way back. After that, you should ease your dog into sniffing less than the beginning of the run.

You should run on the wide paths and run in the middle to lessen dogs from sniffing. Your dog will gradually get used to smelling less when on runs.

3/ Practice Positivity

You should not control dogs via the negative encouragement to make them act out of fear. Instead, you can teach your dog through positive encouragement and patience. You can bring treats along to reward good behavior. If you find that your dog is leading too much, you need to stop moving. In this way, your dog will gradually learn to behave while remaining happy and comfortable.

4/ Check Your Dog

You should save your dog to save a costly visit to the vet during or after your run for burrs, foxtails, ticks, and glass. You should look inside their nose, backside, paws, and sides of your dogs for any objects. If you run on the rough race, please wear some boots on your dog’s paws.

Top Reasons Why You Should Find A Running Partner (part 1)

Running can sometimes make you feel lonely and wish that you could find a running partner who can share a laugh or two with you, who can share your love of the sport, who can push you to your limits and beyond. Here are top benefits that you can gain when you find a running buddy.

Someone to Talk To

Running can be a solitary exercise. Sometimes having a partner to talk to can make those miles fly by faster than any train of thought or thrash metal song. Talking while running can benefit you in many ways. In tempo runs, you need to decrease your speed to catch your breath and let your muscles recover. Runners often call up a friend or talk to the people beside them to avoid pushing themselves too hard during what is supposed to be a rest period. Conversational paces are also useful for inexperienced runners to moderate their speed as well as decrease the risk of injury. 

Accountability

There are many people that are truly devoted to their fitness regimen. From diet to aerobics to weightlifting, they are an immovable object. It is sure that not everyone is like that and not everyone can keep that up 100% of the time.

There will be days when your body is telling you no, when the weather outside is too awful, when it is too damn early or too damn late and you just want to sleep, or when you just feel like marathone season 1 of Doom Patrol. Well, that is exactly the perfect time for your running buddy come in to pull you by the ear as Seth Bullock did to George Hearst. They will be there for you in your own moments of weakness when you are too lazy or too tired.

Tips You Can Do to Make Running Easier (P2)

In the previous article, we learned about some tips to make running easier and easier. Sometimes, you can run with a partner to motivate you to work out more often. Today, we will continue with some running tips.

4/Put on power playlist

It is special to running along the park in the morning with a side of a stellar soundtrack. According to a recent survey published in the International Review of Sport and Exercise Psychology, the right music can motivate you to push yourself for a longer time when you run solo.

The survey showed that the right music could help exercisers into the flow state. It means that runners lower levels of exertion and maintain a better overall mood.

5/Keep track of your progress

There is something exciting that you can see your hard work pay off. When you run, you should keep track of your workouts and efforts through an application or a written running log. It is a particular way to become your own biggest fan. A helpful tip is to write down how you feel after running. In this way, you can look back that you can do difficult things and push forward.

6/ Let go of expectation

When you start your running journey, you should not hope to be running legend Eliud Kipchoge on a single day. It is similar that you would not pass a match test without learning the materials.

7/Unplug

We are attracted by the beauty of technology all day long. Therefore, you should use your running time as a chance to leave the chaos of social media at home and enjoy your active time. It means that you should simply leave your phones at home or ditch tech altogether, wearables included. Leaving your running watch will help you enjoy the nature and atmosphere around.  

We hope that the above tips would motivate you to start running and make it become a hobby.

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.