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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