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My Advice For Beginning Runners

Running is one of the best exercises out there. It works your entire body, from your legs to your core. It even works your mind! You’ll need both physical and mental discipline to become a great runner, but even so, it’s easier than you think – and a lot of fun. Painful yet rewarding fun. ;)
As someone who ran competitively for several years in high school, and subsequently took up running as a hobby, I wanted to share my tips for beginning runners. It’s one of those things that’s a little tricky at the beginning, but once you make it a habit, it becomes easier and easier.
Starting a running program can be a little intimidating, especially if it’s your first time. You might not know where to start. Here’s what I recommend.

Getting Started

1.) Make sure you have a very supportive pair of shoes. Most people invest pretty significantly in their running sneakers. If you don’t want to drop $100 on shoes you’re not sure you’ll use, maybe start running first, and then buy the shoes once you’re certain to continue.
2.) Start by running 3 times a week for 20 minutes. If you can make it all the way to end of 20 minutes without stopping, great! But if that sounds a little intimidating, then I recommend starting with a walk-run. I wrote a whole card on the amazing wonders of the walk-run, which you can read here!
3.) Don’t get discouraged if it’s hard. It’s going to be hard for the first three weeks or so. It’ll probably feel like death, actually. And it’s normal to be really sore or have weird, unexpected aches and pains. Running works a lot of small muscles you didn’t even know you had. Just stick with it.

Next Steps

Once you get used to running three times a week (this might take anywhere from one to three weeks), bump it up to four or five times a week. This is when you’ll really start to reap the benefits – running every to every other day feels sooo good!
You’ll start to find you have more energy, and feel happier and more in touch with your body. That’s one of my favorite benefits of running – I feel so much more comfortable in my own skin, and proud of what my body can do. It feels good to realize you’re so much stronger than you thought.
You can gradually increase the time you’re running when you’re ready, too. I like to increase by 5 minutes a week. And then you should start researching weekly running plans, interval workouts, and sprint workouts – whatever interests you, really! There are a lot of ways to introduce variety into your workouts to keep things interesting. ;) A typical week might look like this:
Monday: 25 min. interval workout
Tuesday: 45 min. long slow run
Wednesday: 30 min. run
Thursday: Rest day
Friday: 25 min. interval workout
Saturday: 1 hour long slow run
Sunday: Rest day

Sticking With It

Don’t let any excuse deter you from your goal. Even though it hurts, the rewards are so much greater than whatever relaxation or comfort you’ll derive from spending half an hour on the couch.
And when the urge to stop strikes right in the middle of your workout – because it definitely will – just keep pushing through. Check out my tips for pushing through your workout here.
Feel free to leave any questions I haven’t answered in the comments below! I’d be happy to help in whatever way I can. Running has really improved my life, so if I can spread that positive energy to others, then all the better. :)
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Really nice and useful card! What time of day do you recommend to go running, especially since it's starting to get darker during the afternoon here in England?
Awesome card! I've always been the cheap kinda person and have bought sneakers that literally fall apart. I may have to invest in better running shoes...
I couldn't agree more
@shannonl5 Building up your breath is just like training and strengthening any muscle :) You start weak, the way we all are naturally, but with time and practice, you'll get better and better! I would say focusing on going reeeally slow, and pushing yourself to where you're JUST starting to breathe a little harder – that's a good place to start. And just do that for as long as you can. Or, if you haven't tried this yet – I swear by the walk-run. I have a card on it somewhere. It's an awesome way to get your breath in shape. Try running for 5 mins (slowly), then walking to catch your breath for 1 min. And repeat. :) That should help! It's all about not giving up, because these things take time :)
These are great tips! I run a bit and this is all stuff that I wish I'd kept in mind the first few weeks. Does anyone have tips for breathlessness? I know when I first started I was going way too fast for a beginner, but I still feel like I'm losing breath too quickly
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Tips for New Runners
1. Keep it consistent: If you stop running for a while, then you'll have to build your conditioning back up. So set yourself a schedule and stick to it! This doesn't mean running the same place and pace everyday, but just be sure to run somewhere, somehow consistently. 2. Learn proper form: Just like any exercise, if you aren't in the right position it just won't have the same results. When running, keep your head over your spine, relax the shoulders, and engage your abs. Bad running form is a common cause of injury. 3. Dress the part: Everyone loves cute running attire - for good reason. There's no need to invest in anything fancy, but be sure to put some thought into a good pair of shoes. They can be the difference between a good run and an injury. 4. Fuel right: Running on an empty stomach can keep you from having the right amount of energy, but eating too much can lead to cramping. So where is that middle ground?! Try peanut butter toast (one slice!) at least 15 minutes before running. 5. Drink water: Hydration, hydration, hydration! If you don't drink enough water before your run (as well as during), then chances are you'll have to stop before you'd like to because of fatigue or a cramp. 6. Have a plan: It's not all about consistency; you should also keep your body challenged. Plan on doing these new kinds of runs, but be sure to incorporate easy runs into your weekly plan as well. 7. Do more than run: Don't limit yourself to the trails or treadmills. There are many things you can do when you aren't running that can help you, like stretching after every run, strength training regularly, and getting enough sleep!
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Generalmente se come como aperitivo, y a veces se bebe directamente de un tazón o vaso, esta sopa espesa está hecha de mezclar un montón de tomates frescos, pimientos verdes, pepinos, ajo, cebolla, vinagre y hierbas. Es la comida española perfecta para el verano, además de un plato bajo en calorías y saludable. Salmorejo es una versión andaluza similar que combina puré de pan, tomate, ajo y vinagre, también servido frío, y a veces variado con un poco de jamón o rebanadas de huevo en la parte superior. https://www.youtube.com/watch?v=bSSSi696KdU Haz lo tuyo: Prueba esta receta tradicional de gazpacho; o mira un video sobre cómo hacerlo. Una receta de salmorejo rápida y fácil. Los 10 mejores alimentos españoles - con recetas: Gazpacho 4. Pisto - pisto español Este plato superior vegetariano español es para todas las edades, se come en España como tapa, aperitivo, guarnición de carnes o incluso como una comida con un huevo frito encima o chorizo. 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what is career counselling
Career Counselling is the process through which one can understand one’s own self and the world around him/her to be able to chalk out a career path by making an informed decision around the same. Through Career Counselling, a student might overcome the uncertainties around his/her career, the lack of knowledge on the same, any disagreement with his/her parents, and come closer to fulfilling his/her dreams.  Why do we need a Career Counsellor?  We spend a good 40 years of our lives working on our careers. That’s almost 36,000 hours. Shouldn’t we ensure that we spend this precious time on something we enjoy? In order for us to identify what we like, and what our strengths are and how well they are aligned- we need the help of a career counsellor.  Clarity of thought School is a time when options are many. Children are surrounded by aspiring doctors, lawyers, singers, actors, sports stars. What’s more, teenagers are typically more impressionable which means they need more careful supervision. Here is when a career counselling session can really be of help to them. By asking the right questions and showcasing reality, a career counsellor can help erase some of the confusion in a student’s mind.  The direction towards the right path  Once the student’s confusion has been eased, the career counsellor can help him/her find the right path. Through multiple interactions, the student’s interests, aptitude, and personality can be concluded. In the process, the career counsellor also listens in and establishes a good rapport with the student which then puts them in a position to direct the student towards a path that is most suited to him/her.  Technology-aided assistance thereby reducing bias  It is likely that some career counsellors are influenced by their own personal bias while counselling. However, with the help of online psychometric assessments, the results are quite evident. They make the counsellor’s task easier because they can then base their recommendations on the assessments. Thus, the student receives an objective suggestion.  Awareness of lesser-known and more obvious choices It is impossible for a student to keep track of all the possible career paths available to him/her. Due to the extensive research they conduct, career counsellors are often able to shed light on the not very popular choices of careers. These unknown paths might end up being the ideal career for the student!  Who needs counselling? The CBSE requires that there be a career counsellor in every affiliated school. Every child who goes to school requires a career guidance counsellor. If children are to break free from traditions and create their own lives by not following their parents’ footsteps, they must counsel a career guidance specialist. Even children who have supportive parents can benefit from career counseling sessions because they can learn a lot more about themselves and make a more informed decision about their careers.  Who does Career Counseling?  In schools, there is supposed to be a designated career counsellor who handles queries. However, most schools are in acute shortage. As a result, schools outsource counseling work to private companies. There are several career counselling companies that shoulder the responsibility. They offer professional assessment, guidance, college shortlisting and application assistance. There are also independent career counsellors who perform the same functions on a freelance basis.  What is required to do counselling?  Most career counsellors have a Bachelor’s degree in Behavioral Sciences or Psychology or in a related discipline and they top that up with a Master’s degree in Counselling, after which, they take some more steps to earn their license to practice. After they have earned their certification and license, they can start practicing. This is the long route to becoming a Career Counsellor which involves several years of academic study and a few years of practice too.  Another way to do career counselling  Let’s say you’re genuinely interested in career counseling but haven’t had the necessary education to support a career in it. Fret not, you can do the Global Career Counsellor certification program and start practicing anywhere in the world. It is Asia’s first career counseling program in partnership with UCLA Extension. Take control of your career, become a Global Career Counsellor today!