12 golden rules of running

Running is one of the best forms of cardio. If you are thinking to start running to improve your health then you should keep in mind below tips. In order to become an efficient runner, proper healthy diet is very important.

Don’t be too hard on yourself: To achieve maximum running performance, you don’t need to run hard every day. Sometime you can just jog other time focus on distance or speed. Varity in running is essential.

Warm up: Don’t just start running the moment you stand on your feet. You need to warm up first. Start with 10 minutes of walking and then slowly start running.

Be consistent: If want to achieve maximum benefit from running then be consistent. Run atleast 5 days a week.

Recovery days: After a hard running workout it is important to slow down. Give your body a day to recover.

Increase miles by 10 percent: Don’t overdo otherwise you will end up getting injured. Increase your weekly mileage no more than 10 percent. No matter how awesome you feel, don’t overdo. Increase your pace gradually.

Don’t eat anything before running: If you start running after having your meal you may feel bloated, abdominal cramps etc. So wait atleast 2 hours after having your meal.

Don’t run too much on hard surface: Avoid running too much on hard surface to avoid damaging joints. Run on grass, woodchips and other soft surfaces.

Wear right shoes: Always wear right kind of shoes that suits your feets. Wrong shoes only hurt your feet and you won’t be able to run properly.

Dress according to weather: In summer, wear light clothes, maybe a tshirt or shorts will do. Don’t wear tight clothes as you may feel suffocation.

Take 2 days off in case of injury: If you are feeling pain while running then it is better to take rest. Rest for atleast 2 days in order to improve your fitness level.

Go carb: Expert says that including carb in your diet will improve your stamina and you will be able to run longer miles without feeling tired.

Eat a proper healthy diet: A healthy diet full of required nutrients is the key to running. Include protein and eat lots of fruits and vegetables.

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Common running mistakes every beginner should avoid

If you are planning to start running to stay fit then great because running is one of the best cardio workout. But since you are a novice runner you need to be careful. Avoid coming running mistake as described below.

Don’t overdo: This is the common mistake that most of the beginner do. In the excitement of starting a new activity they usually run for long distance which is a bad idea as a beginner. Your body needs time to adjust to any new physical activity so go slow. Gradually increase the miles you cover.

Wearing wrong type of shoes: Usually people don’t pay much attention on the type of shoes they wore for running. They just wore any sport shoes. If want to avoid any injury in future then choose the right type of shoes for your foot.

No proper diet: Since running requires lot of energy and strong legs so proper diet is must. Beginner runners usually do this mistake by just running and not taking care of their body. So it is vital to have proper diet full of proteins and carbohydrates.

Not drinking enough water: this is one of the common mistake that runner do. It is very important to keep your body hydrated when you are running. So pay attention on how much water you are drinking before and after run.

Lack of planning: Without any plan you won’t be able to achieve what you really want. If you have started running because you want to lose weight then set a realistic goal like how much you want to reduce in a month and for that how you will be running.

Wearing wrong clothes: Some people wear too short or too much clothes for running. Wrong type of clothes makes you feel uncomfortable and you won’t be able to concentrate on your running. It is advisable to wear right type of clothes depending upon weather and temperature.

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Running motivational quotes

Running needs true and real motivation. Although I have been running for past 4 years but still sometime I need motivation to keep going. Running becomes part of my life and I am incomplete without it. I live and breathe running.  Like me everybody need motivation so here are some awesome motivational quotes for you:

“A Runner must run with dreams in his heart”.
“I don’t have a runner body but I have a runner heart and that is all you need”.
“When your legs get tired, run with your heart”.
“Running is the quality time with ME”.
“I run best when I run free”.
“I don’t get paid for running and don’t run to win a race, I ran for the Love of it”.
“Running makes me feel awesome”.
“Running is my way of life”.
“I am because I run”.
“Running is the best workout for my body”.
“The miracle isn’t that I finished. The miracle is that I had the courage to start”.
“I run to find myself”.
“I am born to run”.
“Everyone is an athlete. But some of us are training and some of us are not”.
“I run because I want to proof that the little voice inside me that says that you can’t is a liar”.
“There is no better day to start running than today”.
“The first person you have to inspire everyday is yourself. Running will do that”.
“I am in love with running because it beats my heart faster than ever”.
“Running is my first and last love”.
“I run so that I can eat more”.
“Running is the greatest metaphor for life, because you get out of it what you put in”.
“Running is my passion”.
“If you don’t think you are born to run, you are not only denying history but you are denying who you are”.
“Everyday is a new chance to run”.
“Somewhere in the world, someone is training when you are not. When you race him he will win”.
“Count your blessing and your miles”.
“Running set me free”.

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Top 20 reasons to start running

I started running 4 years ago and now I can’t live without it. Running becomes part of my life. When I don’t run I felt incomplete. It was tough in the beginning because I could barely run for 5 minutes but gradually I increase my pace. Running is my passion now, I just love it. Now I tell you why I love running and why you should also start it.

When I run I feel alive.
Running lifts my mood up.
I felt great after running.
It is an awesome workout.
It reduces weight.
It keeps me fit.
It is free of cost.
I run to be on top.
I run to leave everybody behind.
It is good for heart.
It makes legs strong.
It gives sexy butts.   
I make new running buddies.
It increases stamina.
It gives me ‘ME ‘time.
It prevents diabetes.
It helps fight depression.
It wakes up every cell in my body.
Running is fun.
Running give you better sleep.

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Want to be in better shape? Go and Run

Dreaming of getting a perfect shape while sitting in couch all the time? No baby! Not possible. You gotta go out and run like crazy. Ok ok not like crazy but you have to take the first step to change your body for better. Nobody gonna do it for you. Only you can change yourself. If you keep on making excuses then you won’t gain anything except weight. I know it would be hard in the beginning to start running but once you take the first step then there is no stopping you. 

Act today and get In shape

Get up and go run. If you are waiting for some right time to take action then forget, that right time will never come. Sitting and making excuses is much easy then getting up and run. You have all the time in the world to go for shopping, roaming with friends, watching tv, eating burger but no time for exercise. Not fair! Sit down and think, are you doing right with your body? Your stomach is not a waste bucket to fill anything and so is your body. 

Every mile counts

When I started running I couldn’t run more than 2 minutes but that’s ok in the beginning. I am not saying that, go and run for 10 miles straightaway. Atleast take you first step towards running.  Once you start running you will enjoy every bit of it and yes you will get in better shape. So in beginning don’t worry about how many miles you are running just run.

Is it a challenge to wake up early morning for running?

I know it seems impossible to wake up early morning and that too for stupid running. Sometime even I don’t feel like going. I convinced myself by saying I will just run for 20 minutes or if I won’t run today I won’t be able to eat properly or I won’t feel good if I don’t run today. Once I am out then I can go on and on till I got out of breath. 

That hour glass shape is yours

Once you get in a mood of running then that day is not far when you fit in to your skinny old jeans. Try running, you will surely enjoy it. I feel awesome when I run. I want to know how you feel when you run. Tell me your experience I would love to know.

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Tips on running to lose weight

I just love running and can’t live without doing it. Not because it helps in losing weight and keeps me fit but it makes me feel so happy. You can also start running if you are planning to shed your extra pounds. I am sure you will love the feeling once you run a mile. Here are tips if you are planning to start running:

How much to run in the beginning: The first question that comes in mind is how much should I run to lose weight? If you are a beginner then start with 10 minutes otherwise you will end up in pain. And most important thing enjoy running. Don’t do it for the sake of losing weight. If you don’t enjoy you won’t be able to continue it. So take baby steps and gradually increase your pace.

What time is best to run: There is as such no best time for running but still I prefer morning workout. You can do in evening also if you are comfortable at that time. So it is absolutely your choice.

Running to lose weight: If you want to run only to lose weight then try to jog for longer distance. In the beginning intensity doesn't matter as long as you are consistent in your running.

What to eat when running for losing weight: Ofcourse you should eat healthy food but since you are running you need more energy. So eat protein rich, fiber rich food. If you drink water after running you won’t feel hungry for atleast 1 hour so if you want to lose weight then don’t attack on food after running, instead drink water.

Don’t give up: If you don’t see the results in weight loss in initial week of running then don’t be disappointed. It happens. Body takes time in responding to changes. Another reason of not losing weight while running could be you are eating more calories than you are burning. So try to figure out the problem but don’t give up.

Can I run for just 20/30 minutes and lose weight: It is ok to run for 20/30 minutes but then you will have to pay more attention on your diet.

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Motivate yourself for running: Here is how

Are you one of those people who are struggling to wake up early morning to start running? After all who want to wake up so early morning and that too for stupid running? Sleeping in your comfortable bed is a much better option. Isn’t it? When I started running two years back, I had faced the same issue. I find it really hard to motivate myself for getting up early for running. But gradually I start liking my morning workout. I feel great after workout. So if you also want to start running in the morning but lacking motivation then read this article.

The feeling of having a great workout is just awesome: I can’t tell how good I feel after running for an hour in the morning. You don’t believe me. Right. Go and try yourself, you will love it. This feeling will keep you motivated.

Go with your friend: If you find it difficult to go alone in the morning then asks your friend to come down. You won’t feel bore in the company of your friend. Plus you can keep each other motivated.

Why you want to do it: Before you start running ask yourself why you want to do it. Do you want to stay fit? If you have the right reason then you can keep yourself motivated to run regularly.

Try different locations for running:  If you keep on running at one place you will feel bore. I love to run at open road. So you try different locations to enjoy running more.

Read fitness quotes: I read motivational fitness quote daily. Trust me they really work.  Just read 2, 3 quotes daily to motivate yourself.

 
Set everything at night: You don’t want any hassle in the morning. So set your alarm clock, ready your workout clothes and then go to sleep. This way you don’t have to do anything in morning. Just put on your shoes and go run.

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Common Running misconceptions that you should avoid

I have been running since 1 year and find it a best workout activity. But there are many misconceptions about running in people mind. So let’s clear them once and for all. One of the misconceptions I have heard is that running is bad for your knees. But it is just not true. Let’s find out more.

Stretch before run: It is a misconception in most of the people minds that stretching before running is good. But it is not true; instead you should jog for atleast 5 minutes before running. Since muscles are cold in the morning so stretching many cause harm.

Running is bad for your knees: I run daily in the morning. One day a lady told me to stop running as it is bad for knees and you may need to wear knee cap if you don’t stop running. So this is also a misconception. Many researches have proven that running is good for your legs.

You need to be young for start running: Running has nothing to do with your age and weight as long as you have stamina for that. You can start running at any age unless you have heart or knee problem.

If you haven’t sweat, you haven’t burn calories: This is also a misconception that more you sweat, more calories you have burned. Totally wrong. In summer if you walk for 5 minutes then you may sweat like hell but that doesn't mean that you have a great workout. So sweating has nothing to do with your workout.

Running body type: There is a myth that a good runner should have long limbs. Actually anybody can run even if short, long, fat or thin.You just need to know the right technique of running.

Buy expensive shoes: You don’t need to buy expensive and branded shoes for running. Buy those pair of shoes on which you feel comfortable in running.

Running everyday will improve your stamina: No, it is not a hard and fast rule. Running 4 days a week will also build the same stamina as running daily.

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Top 13 running tips for beginners

Running is a great workout and you can start anytime. It’s never too late for anything. And the best part is that you can burn more calories by running than any other activity. If you are a beginner you should keep below tips in mind before you start.

Consult a physician: If you have health problems like breathing problems, heart problem, overweight then in case you should consult a physician before start running.

Buy a good pair of shoes: Running require no other equipment only shoes. So it is important to buy a good pair of shoes that suits your feet and in which you feel comfortable.

Start slowly: Start with 5 minutes and then gradually increase the pace. Don’t pressurize yourself. Take it easy and you will enjoy running.

Pain is ok: You will feel pain in muscles or legs in the beginning. Slowly the pain will go away.
Increase time not miles: Since you are a beginner don’t rush. Increase 3-5 minutes of running daily.

Something is better than nothing: 10 minutes of running is much better than not running at all.
Make it a routine: Once you have decided to start running then make it a routine. It is ok to skip once in a while. To get long term benefits or running run atleast 5 times a week.

Warm up: Don’t just open your eyes and start running. First stretch your body and do some light jogging.
Listen to your body:  If you feel tired and low on energy then stop running. You must enjoy running. If your body is not in a mood of running then don’t force it.

Run as you have stolen something: Yes! Run like you have stolen someone money. Let your heart beat faster than ever. You will feel really good once you stop.

Have fun: Running is a great stress buster. So you should enjoy it.

Breathe running: If you really want to be a good runner then try different types of running. Participate in a marathon or join a club to motivate yourself.

Relax: After running sit down for some time and relax. You will feel great.

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