tips for runners

Baking Soda for Running Performance

Baking Soda for Running Performance: Boost or Bust?

Would you take a spoonful of baking soda before a race? It sounds unusual, but sodium bicarbonate—commonly known as baking soda—has sparked heated debate in the running community. Some athletes swear by its performance-enhancing benefits, while others fear its side effects. But what does science say? Let’s dive in.

The Science Behind Sodium Bicarbonate as a Performance Enhancer

During intense exercise, your muscles produce lactic acid, leading to a drop in pH levels and a buildup of hydrogen ions. This acidity contributes to muscle fatigue and reduced power output. Sodium bicarbonate acts as a buffering agent, helping to neutralize that acid and delay fatigue, allowing athletes to sustain high-intensity efforts for longer.

Several studies support these claims. Research published in the Journal of Applied Physiology found that ingesting sodium bicarbonate before exercise improved high-intensity performance in activities lasting between 30 seconds and 12 minutes. Another study in Sports Medicine highlighted its benefits in sprinting, rowing, and middle-distance running.

How does it work?

When consumed, sodium bicarbonate enters the bloodstream and increases blood pH levels. As acidity builds up in the muscles, bicarbonate buffers the excess hydrogen ions, reducing the burning sensation and muscle fatigue. This means athletes can push harder before reaching exhaustion.

The Benefits of Sodium Bicarbonate for Athletes

  1. Increased endurance: Delays muscle fatigue, allowing for sustained high-intensity efforts.
  2. Improved power output: Helps athletes maintain peak performance for longer durations.
  3. Works across multiple sports: Effective in sprinting, cycling, rowing, swimming, and other explosive activities.
  4. Legal and widely available: Unlike some performance-enhancing substances, sodium bicarbonate is completely legal and inexpensive.

The Downsides: Is It Worth the Gamble?

Despite its advantages, sodium bicarbonate isn’t a magic bullet. Many athletes experience gastrointestinal distress, including bloating, nausea, and diarrhea, especially when taking it in high doses or without proper preparation. This is why proper dosing and formulation are crucial.

To mitigate these issues, companies like Maurten have developed advanced delivery systems. Maurten’s Bicarb System, which was reportedly the most popular supplement at the Paris 2024 Olympics, provides the benefits of sodium bicarbonate while minimizing stomach discomfort.

How to Use Sodium Bicarbonate Safely

For those interested in experimenting with bicarb loading, here are some key guidelines:

  • Dosage matters: Studies suggest a dose of 0.2 to 0.3 g per kg of body weight, taken 60 to 90 minutes before exercise.
  • Start with small doses: To assess tolerance, begin with lower amounts and gradually increase.
  • Pair with food or specialized formulas: Consuming bicarb with a carbohydrate-rich meal or using a buffering gel can help reduce stomach issues.
  • Hydration is key: Drink plenty of water to aid absorption and minimize side effects.

Is Baking Soda the Next Big Thing or Just Another Trend?

The evidence suggests that sodium bicarbonate can offer real benefits for certain types of athletes, particularly those in high-intensity sports. However, its effectiveness depends on individual tolerance and proper usage. With innovations like Maurten’s Bicarb System making it more accessible, we may see more runners and endurance athletes incorporating it into their performance strategies.

So, is baking soda a game-changer or just another overhyped supplement? Would you try it to push your limits?

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Winter Skincare for Runners

Winter Skincare for Runners: Protect Your Skin from the Chill

Running during winter poses unique challenges—not just for your performance but for your skin. The cold air, biting wind, and reflective snow can leave your skin dry, irritated, and vulnerable. Establishing a winter skincare routine is crucial for runners who brave the elements. Here’s how to keep your skin protected and healthy during the colder months.

Why Winter Running is Tough on Skin

Winter weather creates harsh conditions for your skin. Cold air has less moisture, which depletes your skin’s hydration, leading to dryness and irritation. Wind exacerbates these issues, stripping your skin of natural oils. Adding to the challenge, sun exposure, even in winter, can result in significant UV damage due to reflective snow amplifying the sun’s rays.

Essential Winter Skincare Tips for Runners

1. Hydrate Your Skin with Emollient Moisturizers

Cold weather damages the skin’s natural barrier, causing dryness and sensitivity. Use a fragrance-free, emollient moisturizer immediately after washing your face or showering. These moisturizers lock in hydration and reinforce the skin barrier, reducing irritation and preventing conditions like eczema.

THAYERS Facial Toner
Jack Black Double Duty Face Moisturizer

2. Don’t Skip Sunscreen

Snow can reflect up to 80% of UV rays, increasing your exposure to harmful sunlight. Choose a broad-spectrum sunscreen with SPF 30 or higher, applying it to all exposed areas, even on overcast days. Products with zinc oxide or titanium dioxide are gentle on the skin and provide excellent protection.

La Roche-Posay Anthelios Tinted Sunscreen
Supergoop PLAY Everyday Lotion

3. Protect Against Windburn

Apply a protective ointment, like Vaseline or Aquaphor, to areas prone to windburn, such as your cheeks and nose. These occlusive products create a barrier against the elements, minimizing irritation.

4. Mind Your Running Gear

Hats, headbands, and face masks can irritate the skin through friction and trapped moisture. Opt for 100% cotton or sweat-wicking materials and wash them after each use to prevent the buildup of bacteria and dirt.

5. Shorten Showers and Use Lukewarm Water

Hot showers may feel comforting but strip your skin of essential oils. Keep showers short (5-10 minutes) and use lukewarm water. Choose a gentle, fragrance-free cleanser to minimize dryness.

6. Treat Chapped Lips

Cold air and wind can leave your lips chapped and painful. Regularly apply a lip balm with SPF to shield your lips from UV damage. For severe chapping, opt for ointments like petroleum jelly for deep hydration.

Jack Black Intense Therapy Lip Balm
Cliganic USDA Organic Lip Balm

7. Stay Hydrated

Skin hydration starts from within. Drink plenty of water, even in cold weather, to maintain moisture levels in your skin.

8. Consult a Dermatologist for Persistent Issues

If you experience severe dryness, redness, or irritation that doesn’t improve with over-the-counter treatments, consult a dermatologist. They can recommend targeted treatments to address specific concerns.

With the right skincare routine, winter running doesn’t have to wreak havoc on your skin. From using hydrating products and sunscreen to protecting your skin against friction and windburn, these strategies ensure your skin stays healthy and resilient throughout the season. If you’re braving the elements, our guide on running in the cold provides additional tips to help you tackle winter conditions with confidence. Prioritize your skin’s needs and enjoy the invigorating experience of running in winter’s beauty.

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Best Winter Running Gloves 2024

The Best Winter Running Gloves 2024: Stay Warm on Every Run

Keeping your hands warm is essential when running during the colder months, and finding the best winter running gloves 2024 can make all the difference. Faced with dark mornings, chilly afternoons, and frosty evenings, staying motivated to run outdoors isn’t easy. However, equipping yourself with the right pair of gloves can transform your winter runs, keeping your hands toasty and protected. Whether you’re combating biting winds or icy drizzle, we’ve rounded up the top running gloves to help you conquer the cold in style and comfort.

Men's UA Storm Liner Gloves

Men's UA Storm Liner Gloves

Key Features:
Water-resistant, light and strectable

KIPRUN Adult Tactile Running Gloves

KIPRUN Tactile Running Gloves

Key Features:
Touchscreen fingertips, silicone grip on the palms, and reflective details for visibility.

YMR Track club Åsunden Touch Gloves Navy

Åsunden Touch Gloves Navy

Key Features:
Touch pad on finger tip for mobile phone use, Light, warming fabric with stretch.

mizuno thermo knit gloves

Mizuno Running Breath Thermo Knit Glove

Key Features:
Lightweight knit glove, Breath Thermo captures escaping body vapors and generates heat for overall increased warmth.

Adidas COLD.RDY Reflective Detail Running Gloves

Key Features:
Stretchy fleece with heat-trapping tech and touchscreen compatible

Arcteryx Rho Glove

Arc'teryx Rho Glove

Key Features:
Touchscreen compatible, Moisture-wicking, Breathable, Lightweight, Quick-drying

lululemon Fast and Free Rulu Running Gloves

Lululemon Fast and Free Rulu Running Gloves

Key Features:
Touchscreen compatible, silicone grip on the palms, and reflective details for visibility.

gorewear M WINDSTOPPER® Thermo Gloves W

M WINDSTOPPER® Thermo Gloves

Key Features:
Windproof, extremely breathable and durably water resistant, Silicone coated fingers, and reflective details for visibility.

What to Look for in Winter Running Gloves

1. Fabric

The ideal gloves strike a balance between warmth and breathability. Look for moisture-wicking fabrics like polyester blends or merino wool, which keep your hands warm without trapping sweat. Windproof and water-resistant materials add an extra layer of protection for harsher conditions.

2. Screen Compatibility

If you rely on your phone for GPS tracking, playlists, or emergency calls, touchscreen-compatible gloves are a must. Look for gloves with conductive fingertips, usually on the index finger and thumb, for seamless use without exposing your skin to the cold.

3. Design Features

Gloves with mitten overlays or convertible designs offer versatility for fluctuating temperatures. Finger-separated gloves provide dexterity, while mittens tend to retain heat better. Some advanced options feature dual-layer systems, allowing you to adapt to changing weather.

4. Visibility

Reflective accents and high-visibility colors can improve your safety during dark winter runs. For those who run in particularly low-light conditions, gloves with built-in LED lights are a game-changer.

Running in winter requires the right gear, and gloves or mitts are one of the most crucial components. The perfect pair will keep your hands warm, dry, and comfortable, ensuring you stay focused on your performance rather than the elements. Whether you prefer a high-tech solution like Gore-Tex or a versatile convertible design, there’s a pair on this list for every runner and every budget.

If you’re looking to make your cold-weather runs even more enjoyable, check out our tips for Running in Cold Weather for practical advice on staying warm, motivated, and safe during those frosty outings. Bundle up, hit the road, and let nothing hold you back this winter!

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tips for running in cold

How to Run in Winter: Tips for Running in the Cold

Running in the cold can be a refreshing way to maintain your fitness through the winter months, but it requires thoughtful preparation to stay safe and comfortable. From layering your clothes to choosing the right footwear, there are essential steps to take before heading out into the chilly air. This guide covers everything you need to know to enjoy running in winter, no matter the weather.

Dress in Layers

Running in the cold tips for runners
Source: Spark People

When running in winter, your clothing layers should adapt to the temperature for maximum comfort and protection. Here’s how to layer effectively based on the chart:

50°F and Above (10°C+)

  • Base Layer: A short-sleeve or sleeveless shirt and shorts are sufficient. Your body will warm up quickly at these mild temperatures.
  • Accessories: Optional—consider light layers if you feel chilly at the start.


40–50°F (4–10°C)

  • Base Layer: A long-sleeve, lightweight shirt and capris or full-length running pants provide enough warmth without overheating.
  • Insulating Layer: Add a light sweater for extra warmth if needed.
  • Accessories: Light gloves or ear warmers are optional for sensitive extremities.


30–40°F (-1–4°C)

  • Base Layer: Long-sleeve shirts and running pants are essential for insulation.
  • Insulating Layer: Opt for a sweater or fleece to trap heat effectively.
  • Accessories: Gloves and ear warmers become important as temperatures drop further.


20–30°F (-6–1°C)

  • Base Layer: Long-sleeve shirts and running tights are ideal for retaining warmth.
  • Insulating Layer: Add fleece pants or tops for better insulation.
  • Protective Layer: A lightweight, wind-resistant running jacket shields against the cold wind.
  • Accessories: A hat and warm gloves are recommended to prevent heat loss from your head and hands.


Below 20°F (-6°C and Below)

  • Base Layer: Long-sleeve shirts and full-length running tights or thermal pants are essential.
  • Insulating Layer: Wear fleece pants and tops for robust insulation.
  • Protective Layer: A heavy-duty, wind-resistant running jacket ensures full protection against extreme cold.
  • Accessories: Two pairs of gloves and a neck warmer are crucial to safeguard extremities and exposed skin.

This temperature-specific layering approach helps maintain your body temperature and comfort during winter runs while avoiding overheating or under-dressing. Always adjust based on your tolerance and wind chill!

Protect Extremities

Frostbite risk is higher for exposed areas. To prevent this:

  • Wear gloves or mittens with touchscreen compatibility for convenience.
  • Use a thin hat, headband, or gaiter to protect your ears and neck.
  • Opt for thermal or wool socks to keep your feet warm and dry.

Choose the Right Footwear

Invest in waterproof running shoes or trail shoes with good grip for icy and wet surfaces. Pair them with moisture-wicking socks to prevent blisters and cold feet.

Warm Up Indoors

Start your warm-up routine indoors to avoid starting your run with stiff or cold muscles. Dynamic stretches or light jogging on the spot can help prepare your body while keeping you warm.

Stay Visible

Winter often means running in low light or darkness. Wear reflective gear and a headlamp to ensure you’re visible to others. This enhances safety, especially near roads or in snowy conditions.

Adjust Your Route

Consider short loops or routes close to home. This allows you to head back quickly if you feel too cold or notice early signs of frostbite. Avoid icy paths or areas with poor lighting.

Hydrate Properly

Cold air can be deceptively dehydrating. Drink warm or room-temperature fluids before and after your run. If carrying water, use an insulated bottle to prevent freezing.

Protect Your Skin

Apply petroleum jelly or a cold-weather face balm to exposed areas to shield your skin from windburn and frostbite. Use sunscreen even on cloudy days, as UV rays reflect off snow.

Listen To Your Body

Cold weather puts additional stress on your body. If you notice numbness, tingling, or a significant drop in temperature, it’s best to stop and seek warmth. Be cautious of frostbite and hypothermia symptoms.

Stay focused

Winter runs require mental preparation. Set small goals, reward yourself afterward, or join a running group to stay consistent. Listening to energizing music or podcasts can also make the run enjoyable.

By following these tips, you can embrace winter running while prioritizing safety and comfort. Proper preparation not only makes the experience enjoyable but also helps maintain your fitness throughout the colder months. Happy running!

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Overtraining in runners

Overtraining in Runners: Symptoms, Prevention, and Recovery

Overtraining in runners is a serious concern that can affect athletes at any level, from weekend warriors to seasoned professionals. Balancing running with work, family, and other commitments can be challenging, often leading runners to search for shortcuts. Unfortunately, this may result in consistently choosing fast interval sessions over low-intensity aerobic runs, eventually exhausting the body. This condition, commonly known as overtraining or overtraining syndrome, can strike at any stage of your running journey, making it essential to recognize and address it early.

Overtraining occurs when high training loads combine with inadequate recovery time. It can happen at any stage of your running journey, making it a concern not only for newcomers but also for experienced athletes who rush their progress. Interestingly, many elite athletes emphasize that advancing from amateur to elite level isn’t just about harder training but also about allowing more time for rest and recovery. For instance, Triple Ironman champion Chrissie Wellington discussed in her autobiography how challenging it was to adapt to full-time training after years of working as a senior civil servant in London. She noticed that her peers spent a significant amount of time resting, which proved vital for their recovery.

Similarly, East African runners often take naps between sessions, highlighting the importance of rest in their training. However, as amateur athletes, most of us don’t have the luxury of multiple naps per day. Therefore, we must ensure that our training programs include adequate rest. In this guide, we will explore the warning signs of overtraining, common causes, recovery strategies, and how to listen to your body to avoid overtraining.

What are the most common symptoms of Overtraining?

If you suspect you might be overtraining, several signs can alert you to this condition. The most common symptoms include:

  • Chronic fatigue or tiredness
  • Elevated resting heart rate (3-5 beats higher than usual)
  • Lack of interest in training
  • Poor sleep quality
  • Persistent muscle soreness, aches, and pains
  • Slower recovery from physical activity
  • Underperformance and fitness plateaus
  • Difficulty concentrating and focusing
  • Cold-like symptoms (indicating a weakened immune system)
  • Overuse injuries
  • Mood changes
  • Irregular menstrual cycles
  • Loss of appetite or unintended weight loss
Overtraining in runners

What are the common causes of Overtraining?

Understanding the causes of overtraining is essential for prevention. Here are some common reasons why overtraining occurs:

  1. Doing Too Much Too Soon: Ramping up your weekly training volume or adding high-intensity sessions too quickly can lead to overtraining. Instead, aim to increase your volume by no more than 10% per week, allowing your body to adapt gradually.

  2. Skipping Rest Days: Many runners underestimate the importance of rest days. Building fitness is not just about pushing harder; it’s also about giving your body time to recover. Taking at least one day off per week is crucial for preventing burnout and ensuring full recovery before your next session.

  3. Racing Too Often: Racing frequently can be tempting, especially when you enjoy the social atmosphere and the thrill of competition. However, pushing your body to the limit every week will eventually lead to burnout, both physically and mentally.

  4. Inadequate Sleep: Adults need about 8 hours of sleep per night, but those who train regularly should aim for around 9 hours. Sufficient sleep is crucial, especially if your training program includes high-intensity sessions.

  5. Insufficient Recovery Between Hard Sessions: High-intensity workouts like long repetitions, fartlek, and tempo runs are effective for building fitness, but they also stress the body. Allow at least 48 hours between these sessions to ensure proper recovery.

  6. Skipping Post-Session Nutrition: To maximize recovery, consume a snack with both protein and carbohydrates within 30 minutes after a hard session. This helps replenish depleted glycogen stores and kickstarts the recovery process.

  7. Inadequate Hydration: Staying hydrated is essential for optimal performance. Aim to drink 2-3 liters of water daily, and consider an isotonic drink before a hard session to ensure proper hydration.

  8. Pushing Too Hard in Training Sessions: While it’s natural to be competitive, avoid going all out in every repetition. It’s better to finish a session feeling like you have some energy left, which helps prevent burnout.
Overtraining in runners

How do I recover from Overtraining?

If you’ve already crossed the line into overtraining, don’t worry—recovery is possible. Here are some effective strategies:

  1. Take a Hot Bath: Relax your muscles and soothe your body with a hot bath. Adding Epsom salts can enhance the experience and aid recovery.

  2. Incorporate Yoga: Yoga is a gentle activity that can be done in the morning or evening. It helps stretch tight muscles and promotes relaxation through breathing techniques.

  3. Perform Light Stretching: Focus on major muscle groups like hips, quadriceps, hamstrings, hip flexors, and lower back. Targeted glute stretching can also help you feel loose and relaxed.

  4. Take a Walk in Nature: Reconnect with the natural environment by taking a stroll in nature. The calming sounds of birds and streams can lower stress levels and improve your well-being.

  5. Swim: Swimming is an excellent way to relieve pressure on your legs while giving your upper body a workout. It’s also an ideal form of cross-training.

  6. Go for a Light Bike Ride: A short spin on the bike allows you to work out aerobically while reducing pressure on your joints.

  7. Reduce Training Intensity or Volume: Lowering the intensity of your runs or decreasing your training volume gives your body a chance to recuperate. Try leaving your GPS watch at home and enjoy running without focusing on pace or distance.

How can I listen to my body and avoid Overtraining?

Listening to your body is a fundamental skill that can help you avoid overtraining. Pay attention to aches, pains, and other warning signs that something might be wrong. With time, you’ll become better at understanding the right balance between low-intensity aerobic running and high-intensity interval sessions. The key is to prioritize the joy of running, stay injury-free, and maintain consistency in your training for optimal performance.

By recognizing the signs of overtraining early and adjusting your training accordingly, you can continue to enjoy your running journey without the setbacks of burnout. Remember, a balanced approach to training, rest, and recovery will keep you on track toward your goals.

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Top foam rolling mistakes

Top foam rolling mistakes and how to fix them

Foam rolling has become a staple in many runners’ routines, offering relief from muscle soreness and promoting recovery. However, like any fitness practice, there are common mistakes that can hinder its effectiveness. In this article, we’ll explore the top foam rolling mistakes and provide practical solutions to ensure you get the most out of this valuable tool.

Rolling for Too Long

Mistake: Some runners spend excessive time foam rolling a specific area, hoping it will magically “release” tension. However, rolling for too long can lead to pain and muscle irritation.

Solution: Keep your foam rolling sessions efficient. Aim for a full-body session of 10 minutes or less. Remember that less can be more—apply steady pressure without overdoing it. Relax your muscles and breathe during the process.

Rolling the Wrong Area

Mistake: Many runners target their IT band directly, believing it will alleviate tightness. However, the IT band isn’t a muscle, and rolling it won’t provide the desired results.

Solution: Instead, focus on the muscles around the IT band. Treat the joint above and below the problem area. For example, if you experience IT band tightness, work on your glutes and quads. These interconnected muscles play a crucial role in maintaining balance and mobility.

Not Using Complementary Rolling Tools

Mistake: Relying solely on a foam roller limits your options. There are other effective tools available for muscle massage and activation.

Solution: Explore complementary tools like the Chirp RPM, Theragun, or similar electronic percussion massage devices. These tools allow you to target specific muscle fibers and enhance movement. Remember that the goal is to alleviate tension and promote relaxation. Combining different tools can yield better results.

Caution: When using percussion instruments, avoid digging too deeply into the muscles. The sharper heads of devices like the Theragun can be intense. Instead, keep the pressure on the surface, allowing the vibrations to work their magic.

Rolling Too Fast

Mistake: Sometimes, foam rolling can feel like a chore—especially after a grueling workout. As a result, runners may rush through the process, hoping to get it over with quickly. However, rolling too fast is a mistake that can hinder the desired results.

Solution: When foam rolling, avoid rushing through the process. Instead, roll slowly along the muscle fibers, paying attention to tight spots. Pause at these areas, allowing the muscle to relax. Be patient and spend at least 1-2 minutes on each muscle group.

Rolling an Injury

Mistake: Runners often assume that foam rolling can heal existing muscle injuries. However, if a muscle is already strained or damaged, aggressive foam rolling can exacerbate the problem.

Solution: If you have an existing muscle injury, don’t aggressively foam roll over it. Seek professional guidance from a physiotherapist or sports medicine practitioner. Rest the affected area and follow their recommendations for healing.

Avoiding these top foam rolling mistakes is essential for maintaining healthy muscles and preventing injuries. Remember to keep your sessions efficient, target the right areas, and explore complementary tools. Whether you’re a seasoned runner or just starting out, mastering foam rolling techniques will enhance your overall performance and keep you running smoothly. Seek professional guidance if you have an existing injury, and always warm up your muscles before foam rolling.

Happy rolling, runners!

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Best Way to Carry Water While Running

Best Way to Carry Water While Running

In the world of running, staying hydrated is key to reaching your peak performance and feeling your best. But with so many options available, how do you choose the best way to carry water while running? In this article, we’ll delve into the top three methods to keep you hydrated on the go, helping you find the perfect solution for your running needs.

Handheld Water Bottles

Handheld water bottles are compact and convenient. With a strap or hand grip, they’re easy to carry and sip from with just one hand. They’re also lightweight and offer hassle-free refills.

handheld bottles

Pros & Cons of Handheld Water Bottles​

Pros:
  1. Easy to drink from, often with one-handed operation.
  2. Simple to refill.
  3. Compact and lightweight.
  4. No need for additional gear like belts or vests.
  5. Cost-effective option.

Cons:
  1. Can affect your running form.
  2. May feel cumbersome, especially if you are not accustomed to it.
  3. Limited capacity.
  4. Temptation to ditch mid-run when fatigue sets in.

Best For

Those averse to belts or vests and looking for a budget-friendly hydration solution.

Running Hydration Belts

Running hydration belts combine the convenience of a waist pack with water-carrying capabilities. They keep your hands free and often provide extra storage for essentials like keys and phones.

running hydration belt

Pros & Cons of Running Hydration Belts

Pros:
  1. Familiarity for those already using running belts.
  2. Hands-free operation.
  3. Additional storage compartments.
  4. Some models accommodate multiple bottles.
Cons:
  1. Potential for bouncing, especially when fully loaded.
  2. Bottle movement can be distracting.
  3. Adds weight to your waist.
  4. Difficult to drink from while running for some styles.

Best for

Runners seeking hands-free hydration with added storage and comfort.

Hydration Vests/Packs

Hydration vests are like miniature backpacks equipped with water bladders and straws for easy sipping. They offer ample hydration capacity and often feature extra pockets for gear.

hydrapak hydration reservoir

Pros & Cons of Hydration Vests/Packs​​

Pros:
  1. High water capacity.
  2. Various sizes and styles for personalized fit.
  3. Easy access to water while running.
  4. Keeps hands free for unrestricted movement.
  5. Additional storage for essentials and more.
Cons:
  1. Higher initial cost.
  2. Bulkier and potentially prone to bouncing.
  3. Cleaning and refilling can be challenging.
  4. Not ideal for shorter runs.

Best for

Runners needing extensive hydration for long outings and multi-purpose activities.

Choosing Your Perfect Companion

To determine your ideal hydration method, consider your preferences, budget, and running needs. Decide on handheld, belt, or vest based on your comfort and requirements. Then, narrow down options based on capacity, style, and fit.

Remember, the best way to carry water while running is the one that seamlessly integrates with your routine and enhances your performance. So, gear up, stay hydrated, and hit the pavement with confidence!

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Hydration during Running

Hydration during Running 10k: A Beginner’s Guide

Whether you are a seasoned runner or just starting your journey in long-distance running, staying hydrated during a 10K run is essential to maintain peak performance and avoid potential health risks. Adequate hydration ensures that your body functions optimally and helps prevent dehydration-related complications. However, finding the right balance between drinking enough water and avoiding overhydration can be challenging. In this article, we will explore the importance of hydration during a 10K run, backed by research and key statistics, and provide guidelines on how often you should drink water during the race.

The Importance of Hydration during a 10K Run

During a 10K run, your body undergoes significant exertion, resulting in increased sweat production and fluid loss. Proper hydration is crucial for several reasons:

1. Optimal Performance:
Staying hydrated enhances your physical performance by regulating body temperature, maintaining cardiovascular function, and supporting muscular efficiency. Dehydration can lead to reduced endurance, muscle cramps, and fatigue, negatively impacting your running performance.

2. Electrolyte Balance:
Sweating not only causes fluid loss but also leads to the depletion of essential electrolytes, such as sodium, potassium, calcium, and magnesium. Maintaining electrolyte balance is vital for nerve and muscle function, preventing cramps, and avoiding hyponatremia (low sodium levels).

3. Health and Safety:
Dehydration during a 10K run can have serious health consequences, including heat-related illnesses like heat exhaustion and heatstroke. It is essential to prevent these conditions by staying properly hydrated.

Hydration During Running 10k A Beginner’s Guide

Research and Guidelines

Various research studies have been conducted to determine the optimal water intake during a 10K run. The American College of Sports Medicine (ACSM) and the International Marathon Medical Directors Association (IMMDA) provide guidelines that can be applied to a 10K race:

1. Pre-hydration: Start the race well-hydrated. Consume approximately 17-20 fl. oz (500-600 ml) of water 2 to 3 hours before the race. Additionally, drink 7-10 fl. oz (200-300 ml) of water 20-30 minutes before the run to top off your fluid levels.

2. During the Run: During a 10K run, aim to consume 3-6 fl. oz (90-180 ml) of water every 15-20 minutes, depending on individual factors like sweat rate and weather conditions. Some runners may prefer sports drinks that contain electrolytes to replenish sodium and other minerals lost through sweating.

3. Listen to Your Body: While guidelines provide a general framework, individual hydration needs can vary. Pay attention to your body’s signals and adjust your fluid intake accordingly. If you feel thirsty, take a few sips of water, but avoid overdrinking, as it may lead to hyponatremia.

4. Post-run Hydration: After completing the 10K run, continue to rehydrate by drinking water or electrolyte-rich beverages. Aim to consume around 16-24 fl. oz (500-750 ml) of fluid for every pound (0.45 kg) of body weight lost during the run.

Hydration During Running 10k A Beginner’s Guide

Monitoring Fluid Loss

An effective way to gauge your fluid loss during a 10K run is to weigh yourself before and after the race. For every pound lost during the run, drink approximately 16 fl. oz (500 ml) of water to rehydrate fully.

Environmental Factors

Environmental conditions play a significant role in determining your hydration needs during a 10K run. Hot and humid weather increases sweat rates, which, in turn, necessitates higher fluid intake. On the other hand, cooler conditions may result in lower fluid losses.

Conclusion

Staying adequately hydrated during a 10K run is crucial for optimizing performance, ensuring safety, and preventing dehydration-related issues. Following established guidelines and listening to your body’s signals will help you strike the right balance between fluid intake and performance. Remember to start the race well-hydrated, sip water at regular intervals during the run, and continue rehydration post-race. By prioritizing proper hydration, you can enjoy a more successful and enjoyable 10K running experience.

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Half Marathon Training Tips For All Types of Runners

Half Marathon Training Tips: For All Types of Runners

At some point in every runner’s life, the idea of completing a half marathon arises. It’s a challenging but achievable goal that can be an excellent way to push your fitness to the next level. But how do you train for a half marathon? Where do you start? What gear do you need? In this article, we’ll cover everything you need to know about how to train for your first half marathon.

Choosing the Right Training Plan

The first step in training for a half marathon is choosing the right training plan. There are many different plans available, and it can be challenging to know which one to choose. The key is to find a plan that fits your schedule, fitness level, and goals. Some plans require more time and dedication than others, so it’s essential to choose one that you can realistically stick to.

One popular training plan for beginners is the Hal Higdon Novice 1 plan. This plan is a 12-week program that includes three to four days of running per week. It gradually builds up your mileage and includes some cross-training and rest days. If you’re more experienced or want to push yourself, there are more advanced plans available.

Training Tips for Your First Half Marathon

Training for a half marathon requires careful planning and consistency. Here are some tips to help you get started:

1. Start Slowly and Gradually Increase Your Mileage
It’s essential to start your training slowly and gradually increase your mileage over time. This approach will help prevent injuries and ensure that your body can adapt to the demands of long-distance running.

2. Focus on Building Endurance
Endurance is the key when it comes to running a half marathon. To build endurance, you should gradually increase your mileage, incorporating long runs into your training routine.

3. Incorporate Speed Workouts
Speed workouts are an essential part of half-marathon training. They help improve your running form, increase your running speed, and boost your overall fitness.

4. Rest and Recovery are Crucial
Rest and recovery are just as important as training. You must allow your body time to recover after each training session to prevent injuries and maintain peak performance.

Fueling Your Runs

As you increase your mileage, fueling becomes more critical. Proper nutrition can help you perform better during your runs and recover faster afterward. It’s essential to eat a balanced diet that includes carbohydrates, protein, and healthy fats.

Before your runs, aim to eat a meal that’s high in carbohydrates but low in fat and fiber. This will provide you with the energy you need without causing digestive issues. During your runs, you may want to consume some fuel, such as gels, chews, or sports drinks. These will provide your body with the carbohydrates and electrolytes it needs to keep going.

Nutrition Tips for Your First Half Marathon

Nutrition plays a vital role in your training and performance. Here are some tips to help you fuel your body properly:

1. Hydrate, Hydrate, Hydrate
Staying hydrated is essential for runners. Drink plenty of water throughout the day and during your runs to stay hydrated and avoid dehydration.

2. Focus on a Balanced Diet
A balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats will provide your body with the nutrients it needs to perform at its best.

3. Incorporate Carbohydrates into Your Diet
Carbohydrates are essential for runners as they provide the body with energy. Incorporate carbohydrates into your diet by consuming foods such as whole-grain bread, pasta, and rice.

4. Experiment with Different Foods During Training
Experiment with different foods during your training to find out what works best for your body. This will help you find the right balance of foods to fuel your body and keep you performing at your best.

Choosing the Right Gear

The right gear can make a significant difference in your training and performance. You’ll want to invest in a good pair of running shoes that provide support and cushioning. It’s also essential to wear moisture-wicking clothing to help keep you dry and comfortable.

Other gear that you may want to consider includes a GPS watch, a hydration belt or vest, and a foam roller for post-run recovery. These items can help you track your progress, stay hydrated during your runs, and speed up your recovery time.

Staying Motivated

Training for a half marathon can be a long and challenging process, and it’s essential to stay motivated along the way. One way to stay motivated is to set small, achievable goals along the way. For example, you might aim to run a certain distance or pace each week.

It’s also essential to mix up your training and keep it fun. Try running with a friend or joining a running group. You can also vary your routes or listen to music or podcasts to keep your runs interesting.

Injury Prevention Tips for Your First Half Marathon

Injuries can be a common occurrence when training for a half marathon. Here are some tips to help you prevent injuries:

1. Listen to Your Body
Listening to your body is crucial when it comes to injury prevention. If you feel pain or discomfort, take a break from training and seek medical advice.

2. Incorporate Strength Training
Incorporating strength training into your training routine can help improve your running form and reduce your risk of injury.

3. Don’t Neglect Stretching and Mobility
Stretching and mobility exercises are essential for preventing injuries and improving your running form. Incorporate these exercises into your training routine to keep your body flexible and strong.

4. Invest in Quality Running Shoes
Investing in a good pair of running shoes is crucial for preventing injuries. Make sure to choose a pair of shoes that provide proper support and cushioning for your feet.

Preparing for your first half marathon can be challenging, but with proper training, nutrition, and injury prevention, you can achieve your goal. Remember to start slowly, focus on building endurance, fuel your body with a balanced diet, and listen to your body to prevent injuries.

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The DOs and DO NOTs of running your first marathon

The DOs and DON’Ts of running a first marathon

Running a first marathon is a difficult challenge, but it is possible to run a marathon. This is a useful guide to the DOs and DON’Ts of running your first marathon.

The Dos!

1. Complete base training
What is this? Base training is getting your body used to completing a certain number of miles of running and exercise per week in the month or so leading up to the start of your training schedule. Base training builds your endurance to a level from which you can start to build on additional mileage (typically through longer runs) and the additional intensity as you get closer to your race. 10 to 12 weeks out from the date of your race you should be looking to run three times a week and cover between 12 and 15 miles per week. Good base preparation will help you avoid any niggles/injuries as you go through your training schedule.

2. Complete the training!!!
There is no doubt that if you don’t put the training effort in then you will not complete the race in the way you are hoping. This could mean you end up walking large parts of it. Make sure your training plan fits around your running goals and other commitments you may have at home. Regular training is important so take time out to develop your training plan/schedule

3. Do have a target and share that with someone.
The sharing process firms the target up and ensures that you remain committed to the training and race plan. The target may be a particular time or it may be simply to complete the half marathon non-stop – you choose!

4. Own your training schedule
Successful training and preparation for your half marathon starts with a training schedule that works for you and that you own. The schedule acts as a road map to get you from where you are now to race day. By sticking to the schedule you will be prepared for the race and give yourself the best opportunity to achieve your target. Just like driving, if you go out without your road map you are likely to get very lost along the way! The schedule gives you structure for your training but don’t be afraid to make adjustments along the way. Things can happen, circumstances can change and, therefore, you may need to make changes to your schedule. If you are unsure just come and speak to one of the club coaches.

5. Complete some preparation races in the build up to the half marathon, but don’t overdo it.
The races give you an opportunity to take checkpoints on your training and get used to race conditions, particularly if you haven’t had that experience before. You can run shorter distances at the sort of pace you will be running your half marathon at so that you can practice for race day and get used to that race experience at the same time. Running the club 5K handicaps will also help – they are good training (half marathon training isn’t just about running long distances) and you experience running with others.

6. Listen to your body!
It will tell you how it is feeling as you increase the training load and t closer to the race. If you feel like your body is asking for a day’s rest on a particular day then give it some! You will certainly feel better for it and you will feel much fresh for training on the next occasion. Remember, recovery time is as important as the miles you run as this enables your body to adjust to the training load you are putting it through. Build rest and recovery into your training schedule and then you will have no reason to feel guilty about resting rather than running!

7. Break your training down into blocks of 4 weeks
Build up your training into blocks and then back off in the last week to give your body a chance to recover and benefit from what is known as ‘adaptation’. You can then start another 4 week block. This will typically mean that your weekend long runs build up over three weeks of the block before dropping slightly in the fourth week rather than completing the same distance each weekend over the four weeks. Your last block before the half marathon should include a period of at least two weeks as a taper down.

8. Do continue to have a balanced diet during your training and make sure you drink enough fluids.
As you progress through your training you will be increasing the load on your body and the volume of calories burnt. Do ensure that you put enough calories back into your body. The half marathon distance means that you will be running for a time where carbohydrates and electrolytes will get depleted. You will need to ensure that you are replacing carbohydrates and electrolytes as you burn these off, so find energy drinks/gels that work for you. Use some parts of your training plan to experiment with different brands of energy drinks and gels so that you get used to taking them. Trying a new type of energy drink or gel on the day of the race is an absolute no no!!!! As you go into your pre race taper increase the proportion of carbohydrate in your diet so that you ensure your body is fueled up for the race (this is known as carbo loading).

9. Do build in regular treats and rewards into your training plan to keep yourself going.
For example, buy yourself a new pair of running shoes 2-3 weeks before the start of your 2 week taper down period in readiness for the race or treat yourself with a massage at the end of each 4 week training session.

10. Do complete some regular non-running training
As you progress through your training, you will be increasing the load on your body. You can protect yourself against injury by building in regular non-running training to help build up parts of your body and readiness for this. Circuits, Pilates, core training and weights are all good contributors in it.

The Don'ts!

1. Don’t get to the start of the race without a target in mind
If you are at the start with no target in mind it is more likely to be ‘anything will do!’ If you have completed the training and followed the given advice to you then you should be ready to follow a game plan in the race. Set out what you want to achieve at the start of your training so you have a plan to work to and try to stick to that right through to race day.

2. Don’t run your long runs too quickly
You should be running your long runs at a slow pace. Most importantly it should feel slow to you. This helps your body get used to running for the length of time you will be running in the race. If you have a heart rate monitor try using that on your long training runs and ensure that you don’t go above 60% of your maximum heart rate. If you haven’t got a heart rate monitor don’t worry – the long run pace should be that at which you are still able to hold a conversation with your fellow runners.

3. If you miss any training sessions, for whatever reason, don’t be tempted to cram in extra training in order to catch up
You will most likely over train and increase the risk of picking up an injury. Simply pick up the training from where you left off and adjust your schedule accordingly. This may also mean that you will need to adjust your target for the race. Be realistic with yourself. If you have any doubts or want advice just speak to one of the club coaches.

5. Don’t go too fast at the start!
It is so easy to get overwhelmed with other runners and end up running their race plan. Remember it is your race so always keep your target pace in mind.

6. Don’t start your training too late
You should ideally have at least 12 weeks between the start of your training and the race itself. This enables you to have a plan that includes at least two training blocks of 4 weeks plus a period of 3-4 weeks pre race to include your taper down.

7. Don’t wear new shoes for the race or run the race in a kit that you have not worn before!!
Shoes should be broken in but not worn out (see the information in the Coaches Corner for further details). Given the extra mileage you are covering in training you may need to face up to the fact that you will need to buy at least two pairs of shoes to get you through training and the race itself!! (Buy one pair as a treat – see the Dos above). If you run in a new kit you are likely to end up with chafing and blisters in places that you are not expecting and have to endure that discomfort for a long period of the race! Use Vaseline and talcum powder in all of the right areas!

8. Don’t increase your training volume or intensity too quickly.
As a good thumb rule, your total weekly training mileage should not increase by more than 10% per week. Also, you should not be doing more than 50% of that weekly mileage in your long run. Remember to count your non running training in this. For example, if you are completing a weekly circuits session this has a running equivalent rating. This can be found by taking the time you are exercising and translating that into the number of miles you would cover in that time normally.

9. Don’t ignore the coaching team at the club!!
They are here to help you. If you have any questions about your training plan or preparation please catch up with one of them and ask them! Other runners in the club training for a half marathon or marathon are also important resources that you can use. Training in a group is a powerful motivator and you can help each other get through the tough times and share in each other’s successes and that’s the great benefits of being in a running club, so make the most of it!

10. Don’t forget your stretching
Get into good habits and remember to go through a programme of stretching after each session of running or exercise. If you don’t ‘oil the machine’, it is likely to seize up just when you need it the most!!

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12 easy ways to motivate yourself to run

12 Easy ways to motivate yourself to run

It’s always easy to come up with excuses to avoid something, but the key is to counter those excuses with reasons to just do it. Maybe you just were not feeling it or maybe the weather was against you, or maybe, just maybe, it’s your motivation that’s lacking. So get yourself together and get moving. You will feel better after running.

Let’s take a look at some of those easy ways to get you back out on the track and stay committed to your running routine.

1. Get competitive
Find a group of people to run with a friendly competition and chart your times against others.

2. Reward yourself
The end reward is definitely worth it when you’ve accomplished your goal. Now rewards can be as simple as going for a SPA, grabbing a donut or beer, buying a new running gear, etc.

3. Set goals
Break your end targets into small, manageable targets. This can include the number of training hours you put in per week, your mileage, or the number of days you run.

4. Let the music move you
Music makes a big impact on performance, so give yourself some time to create a playlist of all your favorite songs. Pick upbeat songs that keep you in a good mood and inspire you to move.

5. Add Variety
It is always considered to switch up your routine at least one day per week. Do hill running instead of a long distance, or you can add in some sprints. You can also change the route of your run, or change the time of day.

6. Feel the sunshine on your face
Running is a great way to get the sunlight needed to boost serotonin levels. This helps to keep you in a good mood while reducing anxiety and depression.

7. Find a fan club
Running a marathon is not a small achievement, and if it’s your first one, let your close friends know about it. They will be some who will happily support you and check in with your progress as you prepare or progress. You can also invite your friends to join you in some of your runs.

8. Track your runs
If you don’t track your runs already, this can prove to be one of the most effective (and easy) ways to stay motivated. With this you can see your progress that you are making and make you committed toward it.

9. Get running gear you love
If you feel like you need to just by putting on your running gear, your inner rival won’t stand a chance. To maintain this positivity, boost your wardrobe with essentials for all weather conditions. You will not only look great, but feel great too.

10. Join a running club
Joining a running club is a great way to interact with new people, find new routes, and add in friendly competition and motivation. You are more likely to train better even when you’re not feeling it if you have others running buddies around you.

11. Read a book or watch movies on running
When you have a deeper understanding of something, you will have more interest in it, and running is no different. Educate yourself by finding a book or film on running or runners journey. It will give you new reasons for running. Inspiration will follow, as mental blocks fade away.

12. Run somewhere new
New places bring new feelings with them, so if you’re finding your current running route monotonous, look for somewhere new. It will really help you beat your inner competitor.

Ultimately, it’s only you who can lace up your sneakers and set out on your course. It’s easy to come up with reasons why you can’t run on any given day, but it’s just as easy to turn it around by creating a list of the reasons why you can. Stay focused on the reasons you like to run and the benefits it brings.
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marathon recovery tips

Marathon Recovery Tips

When you cross the finish line of a marathon, your body is a war zone—a war zone where you’ve lost most of the battles. You are walking wounded and physically exhausted. It’s no coincidence that well-organized marathons often have an army of medics manning the finish line. A lot of things happen to the body as a result of running the marathon. You become overheated, dehydrated and your muscles are severely glycogen depleted. You have to bide your time to get your body back in balance

Your one and only goal when you finish your marathon should be to get your body and health back together as soon as possible. Below advice will take you back in good health and resume your normal training schedule again in the shortest possible time.

Some general considerations for recovery from a marathon:

  • How age affects recovery

Any Pro athlete will tell you that as we age, we need more recovery time after a marathon. Over age 40, we need anywhere from three to four weeks of rest and/or recovery.

  • Gender and recovery

Women tend to take longer to recover from marathons than men do, largely because of hormonal differences. Testosterone, the dominant male sex hormone, plays a big role in muscle growth and repair, giving an advantage to males.

  • Sleep and recovery

The quality and amount of your sleep contribute significantly to your recovery from the marathon. Good sleep is essential for your body to repair itself mentally and physically. Get home and have a nap or at least lie down for an hour or two after your marathon, and go to bed at a consistent time for several weeks after the marathon

Some specific considerations for recovery from a marathon:

  • Immediate post marathon recovery

After crossing the finish line, keep moving, gradually slowing down to a walk, to allow your stressed system to attain a steady state and normalize. Stopping suddenly can cause light headedness, dizziness, and fainting if your blood pressure drops too rapidly. A slow walking cool-down of five to 10 minutes will gently ease you back to resting state and begin the repair process of removal of metabolic wastes.

  • Get your feet up
runners leg up


Much of the soreness after a marathon is due to swelling from fluids that have accumulated between the muscles, causing pressure on nerve endings near the skin. It’s always recommended to elevate your legs for a while to help ease the pain.

  • To massage or not?

Massage therapy is claimed to heal damaged muscle tissue, improve blood flow to the legs, relax the muscles, enhance nutrient and oxygen delivery to the muscles, and increase the removal of lactic acid.
However, the research on the recovery properties of massage therapy is disappointing. Many marathoners find that even a light massage may be too painful immediately after the marathon. Consider waiting three to seven days after the race for your massage.

  • Icing
runners ice pack

You can ice your legs every few hours after the marathon to good effect—the cold deadens the nerve pain endings, reducing your pain. An added benefit is that icing slows down the blood flow to the traumatized muscles. Icing for longer than 10 minutes dilates the arteries, increasing blood flow to the legs. This pumps out the waste products and brings in nutrients and proteins to begin the repair work. A cool shower or running cold tap water over your legs is very refreshing.

  • Heat and cold contrast therapy

Contrast therapy is used to speed up recovery from muscle injury in physical therapy clinics. It improves blood flow to the muscles, eliminating any lactate lying around, and reduces inflammation, providing pain relief. This therapy should be started three to four days after the marathon when the major soreness has worn off. With this technique, you apply heat to your legs from a heat pack, a hot water bottle for 2 to 3 minutes and then apply ice pack for same amount of time. This cycle can be repeated 2 to 5 times.

  • Painkillers, Aspirin, anti-inflammatory medications?

Your quadriceps and calf muscles will be very sore after the marathon, especially when you go down stairs or a slope. Sports medicine physicians recommend that you avoid taking painkillers and nonspecific anti-inflammatory drugs (NSAIDS), despite their palliative effects. Research shows that muscle tissue repair actually takes longer if you ingest these medications. However, if you are incapacitated and in great pain, you may have no choice but to take painkillers.

  • Infection
runners blister

You are highly susceptible to infections after a marathon, so take extra care of any blisters or bloody toenails. Remember, recovering your health is your main goal.

  • Stretching

There is no conclusive research showing that stretching reduces post exercise soreness and pain after marathons. In fact, sharp, intense stretching is counterproductive, flaring up inflammation in the muscle tissues. Slow, gentle stretching within your flexibility range may help temporarily reduce stiffness.

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Tips for Overweight Runners

6 Tips For Overweight Runners

You will find plenty of articles telling you what kind of shoes to use, which jersey you should buy or which brand provides you with the best gears, you will find all that easily in abundance with one click, but real battle lies somewhere else, it lies in the mind. The struggle of waking up in the morning, the struggle of fighting with staring and judging eyes of others, because let’s face it, if you are an overweight runner people will at times judge you by your looks, not by how you perform on the field. So now the question is should you stop running outdoors, hide in the comfort of your room, trying only the indoor exercises where you don’t expose yourself to the ogling eyes of others. Well, no as it’s not the battle outside that you need to win but the one inside.

1. You are a runner, not fat runner, simply a ‘runner’

I believe a runner is someone who has the passion for running, irrespective of the fact that he/she is fat or thin. So kindly stop calling yourself a fat or an overweight runner because you are simply a runner. Its very important how you define yourself in your own mind, because if you treat yourself as somewhat less than others then don’t expect others to consider you any higher. So tomorrow when you wake up in the morning, getting ready for the run while tying your shoelaces or before setting your foot on the field, don’t call yourself an overweight runner, instead take pride in being a runner.

2. Every step counts

You must have heard the quote ‘Journey of thousand miles start with a single step’. I don’t know how many people believe in the power of a single small action but I have tremendous faith in every little step that takes me near to my goal. The human body is a complex mechanism affected by both physiological and psychological factors, so I understand at times it is really difficult to make your body perform at its highest level. At such times instead of completely giving up and doing completely nothing, try to at least work at a level at which you are comfortable in that present moment. Consistency is about working every single day continuously, the intensity may vary from day to day as it is completely human to be a bit out of strength at times.

3. Choose smart fitness wear to feel good

Many people choose running clothes solely on the basis of comfortability. I agree comfort is a big thing but it is not necessary that only sloppy or ill-fitted clothes can make you feel comfortable. Choose fitness wear that makes you feel comfortable and also equally smart, not in the other’s eyes but in your own eyes. The idea is that when you stand in front of mirror in the morning checking yourself just before leaving the house for run, you should not see a dull boring personality trying to hide behind those baggy clothes because human brain is lot about perception, what you perceive through vision plays a major role in developing thoughts about yourself. When you wear smart, well-fitted clothes you see hope, a room for improvement for yourself and then you long to improve yourself, even more, pushing yourself harder on the field, all because of the hope that you saw in yourself.

4. Do not seek validation from others

It is very important to understand that humans have a tendency to seek approval or validation from others. Through validation we seek a sense of approval from others, if the approval is positive then we feel our confidence soaring high but if it turns out to be something harsh or negative then we feel a sudden dip in our confidence level. My only concern is that why should your level of confidence be based on others approval or disapproval. Therefore Simply don’t judge your success rate by the others statements. You are your own hero, don’t ever let anybody else make you believe in anything else.

5. Accept your current fitness level

Often times I have seen people pursuing unrealistic goals and obviously unrealistic goals are unrealistic expectations from our own self which rarely comes true. The result of unrealistic goals is nothing more than a broken heart and a sunken feeling and all this happens because we fail to calculate and accept our current fitness level. It is very important for any individual who is trying to climb the ladder towards higher fitness level to make realistic goals and follow them diligently. Properly calculated goals with diligence and determination are bound to give you the results that you desire, but for all this, first, you need to accept your current fitness level so that calculation of further goals based on current level does not give you ambiguous results.

6. Its okay to stumble

Have you ever been in those situations where you feel that you have been doing everything right according to the plan, proper diet, bone-tiring workouts, self-control and every possible thing and then one night while watching your favorite series you end up binge eating, gorging on the full pack of Pringles of your favorite flavour, only to feel extremely guilty next day. Suddenly you start cursing yourself for not controlling your eating habits and then you feel completely derailed and disheveled. If you feel so then relax, it proves nothing more than the fact that you are a human being. No matter how vigilantly we try to walk, there are times when we stumble badly and even fall at times. It’s completely okay if that happens, although the frequency of such acts should be controlled as much possible and if it happens at times then instead of feeling completely lost, try to regain your calmness and think straight. Now that you cannot bring back what you have done, you should focus on remedial measures. What you can do is, let say you had a full pack of Pringles last night, so now in the morning you can start your day with some lemon juice in warm water then to compensate for the extra calories you had at night you can have a low-calorie breakfast accompanied with a healthy lunch later in the day with just some liquid at night in place of solid dinner and obviously plenty of water throughout the day. This way you can compensate for the calories you had last night and in a matter of a day, all those guilt-ridden feelings will be gone and you will feel that you are back to the ‘battleground’ again.

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