Thursday, December 01, 2011

Outdoor Running Tips

Running in the fresh air is bound to make you happier, but it might be a little rougher on your joints, since treadmills are made to be easier than concrete and asphalt. I really encourage you to exercise outdoors, but before stepping out of your door, and as I promised you all, you should be well-equipped with these following useful outdoor running tips to enjoy your run with no problems:
  1. Protect your skin – especially face and lips –, apply moisturizer and lip balm before running outdoors, and for daytime runs choose products with SPF. Once you are back home, wash your face with a cleanser and apply moisturizer to offset winter's chapping.
  2. Lotion your body lavishly after showering.
  3. Don’t forget your hat and gloves. A great deal of vital body heat is lost through the top of your head, and through your hands.
  4. Cotton socks will only lead to blisters; invest in socks designed for running.
  5. Ladies, do not skimp on a bra. Even if it costs more than your shoes it’s still a bargain.
  6. Buy running clothes you look good in and that will motivate you to run.
  7. Don’t carry loose change. It will annoy you during your run.
  8. Find a committed running partner.
  9. Even a bad run is better then no run at all.
  10. Running is not an excuse to triple your intake of doughnuts because runners gain weight too.
  11. DRINK WATER. Make it a habit to drink water throughout the day.
  12. If possible, buy a heart rate monitor or a watch that counts the calories and fat burned. This will motivate you to improve your running the next time.
  13. Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes. Stretch after running.
  14. Listen to music, bring your Ipod and add songs that motivates you and will keep you going.
  15. Never assume a car sees you.
  16. You have to invest in a good pair of running shoes. Running shoes are designed to allow your foot to strike the ground properly, reducing the amount of shock that travels up your leg.
  17. If you are breathing too hard slow down or walk a bit until you feel comfortable again.
  18. Pick your route close to home or somewhere close to where you parked your car; the more convenient it is the better chance you will have sticking with it.
  19. Soreness 1 to 2 days after a run is normal.
  20. There’s no shame in walking.
  21. Vary your training routes. This will prevent boredom and prevent your body from getting acclimated.
  22. Do abdominal breathing to get rid of side cramps or “stitches”. Side stitches are common among beginners because the abdomen is not used to the jostling that running causes. Most runners find that stitches go away as fitness increases. Also, don’t eat any solid foods in the hour before you run. When you get a stitch, breathe deeply, concentrating on pushing all of the air out of your abdomen.
  23. Run early in the morning or later in evening to avoid mid-day heat.
  24. In the winter, dress in layers and wear a headband over your running hat to cover your ears.
  25. If you are on the boardwalk try to run on the dirt or grass beside the concrete path. Grass is much easier on the joints. It absorbs the shock.
  26. Push yourself a little farther. When you start to feel the need for a walking break, look ahead of you and pick an object, it could be a bus stop, an intersection or anything. Just pick a spot that you can aim to reach before breaking. This technique helps you to push yourself just a little harder so you can improve.
  27. Try to add stairs in your runs. Stairs add to your workout, they elevate your heart rate and work muscles differently in your lower body.
Let me know if you have any extra outdoor running tips. =)
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1 comment:

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