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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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Best Ways to Take Care of Your Skin
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Initiatives Undertaken By Government and Global Health Organizations
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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!
Geyser Service Centre in Mehdipatnam
Geyser Service Center near Mehdipatnam Hyderabad- Hot water is mandate on this corona - covid19 situation . Use more hot water to drink , wash your clothes with hot water - bath with hot water we eServe is ready to help you same day to help and support you in this pandemic situation. Cool weather may help to increase corona virus spreding - be careful June to February - Use hot water - be warm yourself . eServe provides Repair for Electric Water geyser / Instant Geyser , No hot water, Not getting on, Tripping, Not working , Fitting / Installation / Refitting at your Door step Home Service for Geyser Repair Service Hyderabad. Why are difficulties being faced by you with your Geyser within this winter weather? On the Lookout to get Geyser Service Center Hyderabad or even Geyser Service center at Mehdipatnam Hyderabad. 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Usha Geyser Service Centre near Attapur, complex Equipment is a big and quite product which tends to make them substantial. Fixing them or putting them up should be no task accomplished by inexperienced men and women using little or no comprehension about geysers. When finished, loss of life or severe injury can occur place as gas and water pipe joints can be dangerous should not place up or repair properly. Ao Smith Geyser Hyderabad Service Center near Manikonda can be a Geyser Repair Center in Hyderabad, Telangana. We are dealing with all kinds of brands. Our skilled technicians are all experienced. We also deal with other favorite brand names. Our specialists are both skilled and communicative. Our motto will be to provide our clients with top Geyser methods with assistance costs that are economical. We offer Geyser services at your doorstep in Hyderabad. Our assistance engineer may call you. We will offer service exactly the identical day. We are dedicated to providing quality service, customer gratification at a good value in several locations that provide at convenient hrs. Our purpose is to offer the most economical service experience for our customers.Jaguar Geyser Service Centre in kukatpally Geyser Repair & Services near Kukatpally -Geyser Service facility, quantity is a Reliable alternative organization for many homes due to their water demands in Number. We have assembled our name with all honest and reliable service of gas and electric geysers now geyser service is siphoned option of customers to get geyser setup, repairing and servicing in quantity. Over time we've functioned all parts of Number, Sure every house with debatable geyser should have experienced our Quality and economical water heaters service at the amount. 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V-Guard Geyser service centers in Hyderabad Storage Hot Water Heater Repair Service in Hyderabad Get Storage Water Heater and Geyser Repair Service Centre in Hyderabad We mend instant water heater repair all variety Geyser and storage water heater Repair at Hyderabad. One is provided by us to the very maximum and greatest level caliber of Products and Services to fix Geyser. Freezers present most significant and savings, Are professionals may identify the issue, making certain food and maintaining your food. Geyser must be done to your food with all the maintenance and safety. Handling them without care and basic safety might have deadly. Repair Attributed to its flexibility and dependability and also Service. To maintain your Geyser protected. 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