wishing-4-perfection:

TOP 20 TIPS FOR NEW RUNNERS 

1. Start Slowly - It can be hard to rein in your enthusiasm when you first start running, but it pays to start out slowly, whatever your current level of fitness. 
2. Time not Distance - Races are measured by distance, so it’s common to go out and start running in miles or kilometres. However, new runners might find that time is a more motivational gauge. 
3. Listen to your Body - Your body knows best when it comes to running. If something hurts, then that is a sign that you are overworking your body and need a rest. Not every ache and pain means that you need to stop running, but only you know how much pain you are in, and whether you can keep running through it. 
4. Have a Plan - Running, like any other hobby, takes planning to fit in. Decide how often you can realistically fit in running and when you are going to do it. 
5. Use your commute - One of the hardest things about running is actually having the time to do it. By making the most of journeys that you have to make, you will be able to become a regular runner. 
6. Set a Goal - Working towards a goal, no matter how small, will motivate you to keep running. 
7. Walk/run - If you are completely new to running, or exercise in general, then start off with a walk/run program. This will start to build your fitness, ease your body, into running and prevent you from getting common injuries.
8. Keep a log - One of the best way to ensure that you stay motivated when running is to keep a log of your progress. 
9. Warm Up and Cool Down - Whether you are running for 26 minutes or 26 miles, you need to put time aside for warming up and cooling down, or you will suffer consequences! To warm up properly, start with a fast walk or slow jog before going into your run; always cool down with a range of stretches 
10. Get the Right Trainers - You don’t a lot to start running but the one thing that you definitely shouldn’t scrimp on is your trainers. Before you start running, get into a dedicated running or sports shop and ask them to analyse your running so that they can deduce how much cushioning and support you need. 
11. Don’t neglect your core - A strong core makes a strong runner. Things like sit-ups are traditional core builders, but consider yoga or Pilates as a gentle way of getting a strong core, whole also helping to stretch out your muscles. 
12. Strength Training - Hit the gym as part of your running routine to build up strength. Exercises like lunges and squats are perfect, adding in hand weights as you progress. 
13. The Right Kit - Women should start with a good sports bra if you don’t want everything bouncing around, causing pain and future sagging. Also. avoid cotton tops. It will absorb sweat, which will make you feel cold and the material will become heavy. 
14. Allow for Recovery - Your muscles need time to recover and repair. Not doing so leaves them weak, increasing the chance of injury every time you go out for a run. 
15. Use Apps - Running technology is pretty advanced right now and your smartphone can really help you out when you start running. You can map your distance, calculate calorie burn, log and share your runs. 
16. Kick the Habit - Smoking and drinking will really hinder your running performance. We’re not saying you should give up smoking completely (although we do recommend giving up smoking), but limit yourself to no more that a glass a night, with a couple of alcohol free days every week. 
17. Keep Hydrated - Water is the most essential thing that you need to be taking on board when you exercise. Don’t flood your system by gulping water down in large quantities in one go; sip water throughout the day so that you are always well hydrated 
18. Don’t Run Alone - Running is by its nature a solitary sport, but it can be hard to motivate yourself to get out when you are on your own. Recruit a friend to go running with you, and the time will go much faster 
19. Stay Safe - If you go out running alone, then you need to be aware of your safety. When listening to music, make sure you keep the volume down to the point where you are aware of your own surroundings. 
20. Eat Right - Good nutrition is essential to all of us, but as a runner it is even more key. You need to be eating a healthy diet to fuel your sport, which includes a balance of proteins, carbs and fruit and veg

Source : Magazine “Running For Beginners” 

learning2lovelife:

Love this!

skinny-flower:

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1healthyhappyfitnessblog:

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great tips!

My Tips on Fitting Exercise Into Your Day:

• Schedule it - Mark it on your calendar or planner and treat it as an important meeting, not to be missed!
• Wake up earlier - For a lot of people, waking up earlier than normal is a horrible inconvenience.. but it’s also a great way to get a workout in before your day has even officially begun! (Trust me, it’s such an awesome feeling walking out of the gym as all your fellow bleary-eyed gym-goers are just walking in!)
• Keep your workout gear close-by - By keeping a set of workout clothes in your car at all times, you give yourself NO excuse not to hit the gym after school or work. Just swing by the gym on your way home ;)
• No gym? No problem! - Bodyrocktv on Youtube has AWESOME, intense, at-home workouts that you can do for $0 and minimal time! There are also a massive amount of workout DVDs available online.
• Avoid the elevator - You can burn extra calories by skipping modern conveniences. Take the stairs instead of the elevator, park far away, not in front of the store, skip the car and take your bike..
• Take breaks - Get up from your desk, stretch and go for a quick walk to the coffee machine or the water fountain. Sitting for long periods of time is unhealthy, so give yourself a break.
• Use time wisely - While you’re waiting for the shower to heat up or your ride to arrive, do jumping jacks, push ups, squats, burpees.. anything you feel like to get your body moving. At least it’s SOMETHING.
• Squeeze it in - Even if you don’t have one giant block of time, you can squeeze in 10 minutes here and there of something like Yoga, Pilates or Tabata style workouts.
• On the phone? Walk! - Don’t sit if you spend a lot of time on the phone. When given the opportunity, walk and talk.

If exercise and health is important to you, you will find a way. If not, you’ll find an excuse. You’ve only got one body, take care of it! =)