The post 3 Tips to Run Your First 5K appeared first on My Daily Magazine - Art, Design, DIY, Fashion and Beauty !.
]]>Training Plan
One of the biggest mistakes beginners make when preparing for their first 5K is not following a structured training plan. A training plan provides you with a roadmap to gradually build your endurance and improve your running abilities. These plans usually incorporate a mix of running and walking intervals to help you gradually increase your running time.
Invest in Proper Running Shoes
Running in the wrong shoes can lead to discomfort, injury, and a less enjoyable running experience. That’s why it’s so important to invest in a pair of running shoes that are well-suited to your feet and running style. If you don’t know where to start, your local sports store will probably have someone to give you some tips.
Mix in Strength and Cross-Training
While running is a crucial part of preparing for a 5K, it’s also important to incorporate strength and cross-training exercises. Strengthening your muscles can improve your running form, increase your endurance, and help prevent injuries.
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]]>Build up to longer, slower runs gradually
When you’re working towards a running goal it can be tempting to try and cram as many miles in as possible, or to try and work on your speed at every chance you get. But this will likely lead to over-exhaustion and perhaps even injuries which will set you back. Instead, it’s better to build up gradually to longer and very slow runs that feel easy but accustom your legs to longer distances, whilst also developing your cardio fitness.
Do occasional interval training
It’s good to work in some occasional high-intensity training to complement your long-distance training. This could involve getting on a running track and running a lap at a fast pace, and then resting. If you repeat this process 4-5 times, that will be a good way to make some big improvements to your speed and overall fitness. It’s important however to not do more than 1 or 2 speed sessions per week if you are new to running.
Do cross-training
A great way to develop your cardio fitness and long-distance running performance whilst reducing your injury risk is to do other forms of exercise. Swimming is great as it is very low injury risk, whilst cycling is good for developing your leg muscles.
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]]>The post How to Make Your Running Shoes Last Longer appeared first on My Daily Magazine - Art, Design, DIY, Fashion and Beauty !.
]]>Only Wear Them For Running
Running shoes are made for running, so try not to wear them for your everyday activities such as shopping or gym because this will definitely shorten their life.
Rotate The Shoes
We know that running shoes are pricey, but investing in two pairs of shoes is the easiest way to prolong their life because the shoes will have time to dry after every run.
Avoid the Dryer and Washing Machine
Putting your running shoes in the washing machine and the dryer is the easiest way to clean them, but this can also easily damage your shoes. That’s why it’s best to give them a scrub with a brush and mild detergent.
Keep Them Clean
Running shoes tend to get dirty very easily and are also prone to bacteria, so cleaning them on a regular basis is very important if you want to prolong their life.
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]]>Stay Hydrated
Staying hydrated can be a struggle during regular runs, but things can get even more difficult in the summer. To avoid dehydration, you shouldn’t forget to drink some water before your run and make sure to bring a water bottle along or plan a route with several sprinklers along the way.
Perfect Timing
Timing your runs makes all the difference in the summer. You should make sure to get out when temperatures are at their lowest, and that’s why mornings and evenings are your best bet. Also, consider if your running trail will offer enough shade before you decide to head out.
(@helenrunsforfun)No Pressure
Summer workouts are always a struggle, and it’s tough to give it your all in extreme conditions. That’s why you shouldn’t put too much pressure on yourself, and listen to your body so you know how much it can take instead of pushing yourself to the limits.
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]]>The post How To Take Care Of Your Feet After Running appeared first on My Daily Magazine - Art, Design, DIY, Fashion and Beauty !.
]]>Stretch Regularly
Stretching your feet on a regular basis will help you improve strength and flexibility and eventually prevent foot injuries. That’s why runners should take 10 minutes every day to do a few basic foot stretches.
The Right Footwear
The only thing you really need to invest in as a runner is a good pair of quality running shoes. Before you buy them make sure that they fit you perfectly, that they’re not too tight or loose, and this way you’ll avoid many potential injuries or blisters.
The Right Socks
Of course, wearing the right socks is also one of the ways to take care of your feet, so make sure to buy quality, light socks because they can really make running more enjoyable and less painful.
(@jonathanwindfeld)Recover
Going on long runs every single day is not good for your body, or your feet, because it takes some time to recover after every run. This way you can avoid any potential injuries and reduce muscle soreness.
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]]>Don’t Run as Punishment
Running is a great way to get in shape and there are tons of health benefits associated with it. But if you’re just running to burn calories or lose weight, it can start to feel like a punishment. Instead, associate your running with positive things like running your first 5K or marathon.
Run for the Benefits
Running is not only good for your physical health, it also benefits your emotional health. It can improve heart health, reduce anxiety, and improve sleep.
Reward Yourself
After your run, reward yourself with a relaxing bath, a message, or a delicious, healthy snack.
Rest
Rest days are important for recovery and to prevent your body from being injured or fatigued. Also, incorporate other exercises like HIIT, yoga, cycling, swimming, and strength training, so you don’t overwork your muscles.
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]]>Make a Goal
Most goals revolve around races, but because in-person races have been canceled due to the pandemic, you need to be creative when setting goals. Aim for reaching a new distance or shedding time off your personal record each week.
Use Your Entertainment With Your Workout
Watch a podcast, listen to a playlist, or catch up on a show while running on the treadmill. Use your entertainment to spice up your run by increasing the speed every time the chorus of a song comes on or every time your favorite character says their signature line, increase the incline.
Treat Yourself
Give yourself something to look forward to an the end of your run like a smoothie or watching a show you’ve been meaning to start.
Try Different Modes
Keep your workouts exciting by testing out different modes like the dynamic mode or random and using the incline function.
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]]>Do a Weekly Long Run
Once a week, run five to six miles so that when you run those 3.1 miles on the other days of the week, it will feel like a breeze.
Work on Explosive Power
Start incorporating power work like jumping lunges, box jumps, weighted squats, and kettlebell swings into your cross-training sessions. These exercises will help give you more power when it’s time to sprint at the end of your run.
Run by Feel
We all have fitness watches or apps to track our runs, but instead of focusing on your pace and splits during your run, just enjoy the run and check your stats when you finish running.
Know What to Expect
Your first mile will probably be quicker than you anticipated and the second mile is for setting your pace. During your third mile, you’ll want to stop and slow down as you’ll start feeling pain, but it’s when you need to pick up the pace. Wait until you have about 1/4 mile left to sprint.
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]]>Hydration Gear
Staying hydrated is important especially during the summer months when the temperatures are rising. Because public water fountains have been shut off, you need to make sure to carry a water bottle with you.
Waist Pack or Storage Belt
When you go for a run there are things you need to bring with you like your phone and keys. During the pandemic, you should also carry face masks, toilet paper, and hand sanatizers, which can all be kept in waist belts storage belts.
Face Mask or Neck Gaiter
Although it’s not required when running, you should wear a face mask or neck gaiter when you’re running in places where it’s not possible to maintain social distancing. Neck gaiters are more breathable than face masks and they can be pulled around your neck or worn as a headband when you’re running on your own.
Running-Friendly Headphones
Whether you’re running on the treadmill or outside, it’s more fun when you can listen to music or a podcast. When running outside, keep the volume lower, so you can hear people and traffic.
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]]>The post 5 Signs It’s Time to Replace Your Running Shoes appeared first on My Daily Magazine - Art, Design, DIY, Fashion and Beauty !.
]]>In general, you’re supposed to replace your running shoes between every 300 to 500 miles, which is about four to six months for someone who runs 20 miles a week. But how often you should replace them also depends on your weight, your stride, your form, and where you run.
So, what are some signs that it’s time to get a new pair of running shoes?
Your Shoes Will Be Flat
The impact of running is absorbed by the bouncy midsole foam in your shoes. But when your shoes start to age, the foam doesn’t rebound like it used to and it can lead to soreness and injuries.
Aches and Pains
The day after it’s normal to feel some aches and pains, but these should go away. If it continues or happens every time you run, it’s time to get a new pair of shoes.
Worn Soles
Like tires, shoes have treads that cushion your landing and grip the pavement. Over time, the treads will show signs of wear and tear.
Uneven Wear
As mentioned, finding the perfect running shoe is difficult, and if your shoes have signs of uneven wear, you may have been wearing shoes that weren’t giving your feet the support they needed. Next time you buy running shoes, let the store know that your shoes have signs of uneven wear.
Blisters or Brush Burn
It’s time to replace your shoes when they start giving you blisters or rubbing against your skin. They’re not giving you the support they once did and the shape has been altered.
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