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Running

What Is The Average Jogging Speed?

Jogging is a great way to burn calories and can increase your life expectancy by 5 to 6 years. But getting the pace right is key for optimal results. Avoid the temptation to break into a near run at 6 mph. Instead, aim to hit health highs by sticking to a comfortable 4 mph-5 mph pace. Light jogging may actually be better for health than moderate or strenuous jogging.

How To Start Jogging: A Beginner’s Guide

Jogging is a great way to lose weight and get fit. Knowing how to build up to a full-fledged jogging routine from a walk-jog combination is just as important as having the right shoes to cushion your landing. Do not skip your warm up or cool down, keep your posture right, pick up a good pace, do not over do it, and you will be able to avoid injury.

7 Simple Tips On How To Overcome Nervousness

Being nervous before an big event or during a tough situation can hamper your ability to perform well. While the best of us experience some amount nervousness, it shouldn’t come in the way of achieving your goals. If you get nervous regularly and find that it is affecting the way[.....]

5 Easy Cardio Exercises To Do At Home

Fancy equipment and gym memberships aren’t necessary for doing cardio. You don’t even need good weather! It’s all about making use of the space that you have. With these five easy cardio exercises, you can exercise your heart at home. 5 Easy Cardio Exercises To Do At Home 1. Running[.....]

5 Easy Cardio Exercises To Do At Home

Fancy equipment and gym memberships aren’t necessary for doing cardio. You don’t even need good weather! It’s all about making use of the space that you have. With these five easy cardio exercises, you can exercise your heart at home. 5 Easy Cardio Exercises To Do At Home 1. Running[.....]

How To Rest And Recover After A Marathon?

Road to complete recovery after a marathon is difficult but possible by following both short-term and long-term recovery methods. Do not stop running soon after the marathon, take an ice bath and get into some compression wear before you prepare for a long and sound sleep soon after the marathon. Replenish your body with antioxidant-rich food and enroll in an aerobics class till you recover completely.

How To Manage The Health Risks Of Running

Don't run full throttle the very first day. Give your heart and your muscles time to cope and settle into a routine. Then step up the speed and the mileage to get benefits. Any sign of nagging pains and aches, halt and head to your physio. Slip on the right pair of shoes that will enhance your performance and keep sipping enough water before, during, and after the run to keep your blood pressure from dipping below normal.

How To Choose The Right Running Shoes

For the best fit, try on a new pair in the evening when your feet are swollen to their max. The right pair is light and has a wide toe box, with a 0.5" gap between the toes and the shoe tip, so that you can wiggle the toes, and cushioning that doesn't drop from the heel to the toe. Run in them to see if the heels slip. Don't worry about pronation or motion control. Use these shoes only for running and get a new pair after every 350 miles.

Common Running Mistakes And How To Fix Them

Not just heel strike and irregular breathing, wrong terrain and the time of running also lead to injuries. Starting and ending the session abruptly without warm-up and cool down are major errors besides consuming fibrous or spicy food or too little water before running. Add to that, shoes sans the right cushioning and cotton clothes that do not let moisture escape. Running with injuries is no less harmful.

Running For Anxiety: How Running Helps Overcome Anxiety

No matter what causes anxiety in you, running relieves its symptoms like shallow breathing, palpitations, and numbness in hands and feet, by boosting the oxygen intake and blood flow. It increases the GABA neurotransmitters that soothe excited nerves and resist stress in the long run and endorphins to improve mood and battle the effect of cortisol. It promotes restful sleep. It's therapeutic in phobic anxieties.

How Does Running Improve Mood?

Regular running evens out the impact of the stress hormones adrenaline and cortisol with the mood-lifting endorphins, making you optimistic, happy, and less perceptive to pain. The sharper memory and focus that it accords can also lift your mood, adding to the sense of achievement you feel after challenging yourself to that extra mile. Just 30 mins of moderate-pace running, even if in short bouts through the day, can do the trick.

How Is Running Good For Your Heart's Health?

Run to lower your risk of death from heart disease or stroke by 45%, and run for 6 years to lower it to 50%. Distance running helps you take in more oxygen and, with a stronger left ventricle, use it efficiently, but don't run a marathon sans training, which includes lifting weights after a session of running. Run or jog for at least 20 mins 3 days a week. If you can't run, try brisk walking for at least 30 mins 5 days a week.

5 Tips On How To Build Endurance For Running

Build your lung capacity and calf muscle strength with running uphill or on an inclined treadmill. Switch to walking when you feel tired, then switch back to running. Sprint interval training can increase your glycogen store too. End the training with weightlifting or any other strength training. Eat carbs 60 mins before the run to get energy. And pump up the run with some energizing music.

Running Promises To Improve Your Mental Health

Running makes your body release hormones like serotonin or dopamine to alleviate depression. It boosts the birth of neurons in the hippocampus region of the brain to aid learning and memory, well into your old age, and counter diseases like dementia, where the neurons stop working and die. As it enhances your attention and focus, running is a viable treatment for attention-deficit/hyperactivity disorder.

What To Eat And Drink Before A Marathon?

Eat a banana before and after a run. It's full of carbs, antioxidants, vitamin B6, and potassium. Before and as you run, munch on a whole grain, nutty energy bar or just pop in a handful of potassium- and iron-rich raisins. Mix 2 tbsps cereals with 1/2 cup yogurt and 1 tsp honey before a run. Or eat a whole baked beetroot. Drink enough water, about 5–12 ounces every 15 mins during the run. But don't overhydrate yourself.