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Running

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Ah running. There’s nothing quite like the feeling of your lungs burning and your entire body shaking when you realise you have made a terrible mistake and you should never have attempted this charity 5K.

And that’s only how it feels putting on your running shoes.

Lucky for you, we found a couple of clever running hacks that will make it easier. We’re not promising you’ll become Sonia O’Sullivan overnight, but hopefully this can help you give it a go. You could become one of those people who gets up to run with the sunrise because you think it's fun. 

 

Make your snacks for pre and post running delicious.

Especially if you’re running first thing in the morning (you hero). Avoid mushy sandwiches and pre-packaged health bars by looking to real healthy individuals ideas. Buzzfeed asked real healthy people what they eat if you need some inspiration. Go for high-carb, low-fiber and low-fat snacks before you run. 

 

Get a proper sports bra

It can make all the difference. Consider the different types and go ask the professionals about this, it could turn your morning jog into a world record attempt, you never know.

 

Banish shin splints

These can feel like actual death. Runners World have compiled some easy exercises you can do every day to strengthen your calves and ankles if you suffer from shin splints.

 

Sign up for a fun running event

Colour runs are having a bit of moment in the last year or so. Fancy dress may not seem like ideal running gear but they do say time flies when you’re having fun. Any race that’s going to be playing music en route is a sure winner.

 

Invest in some trendy running gear

 

A photo posted by Run INKspired (@runinkspired) on

Make sure your headband game is on point. They work for both keeping your hair and sweat out of your face and also they’re hilarious and fun. You can also get some temporary body art to keep your motivation up while mid-run. Try these to make you feel like an actual cheetah and never give up.

 

Slow down

No need to tackle 13 miles your first time out. Break up some distances with brisk walking to help build up stamina. Try the Galloway method or make up you own by working with some of your favourite songs, walk for the verse then run for the chorus and so on. 

 

Stop stretching before you run

According to studies it won't make a difference. Google dynamic stretches instead if you need a good warm up before you run.

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Ah January, we meet again. This, ladies, is the time where we all bow our heads and vow to be the best possible versions of ourselves that we can be, right?

In addition to being kinder to old people and looking after our money, we also use January to focus on our health and well-being.

In other words, we nervously tie up our brand new runners, stagger out into the January cold and attempt a few half-hearted laps of the estate and then, let’s be honest here, give up after three days.

Well, no more! If you’re serious about running (or even if you’re not serious, but willing it to give it a go for the laugh) here’s how to do it!

1. Firstly, you will need the right gear because your college hoody just isn’t going to cut it.

Use the sales to pick up some good running shoes, a sports bra and a running top that will keep you warm, but won’t overheat you.

2. Choose a safe route that suits your goals.

Don’t hare off into the middle of a woods which leaves you frightened, deflated, staggering home and vowing never to look at your runners again.

3. Begin with the walk-run method.

Walk for four minutes and run for one minute, then gradually increase your running time so that you’re running more than you’re walking.

4. Move your body in a way that feels natural and focus on your breathing.

While running may feel completely alien to you, it’s important to relax your upper body because being rigid only slows you down and try to land softly so you don’t damage your joints!

5. Stick with it, girls!

Choose your running days and don’t flake on them. The longer you stick with it, the sooner your walk- run method will be a thing of the past and you’ll be officially known as a 'runner'. How cool is that?

It will be difficult at first, but you will improve the more you practise.

Remember, running is a fantastic way to keep fit, stay healthy and hey, with all the spending we did over Christmas our funds just don’t stretch to a gym membership, so get out there and hit those streets!

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Running can be boring, especially when you have to go it alone. The endless streets, rain and spending 30 minutes looking at your feet doesn’t make for a particularly entertaining time.

One San Francisco runner took matters into their own hands and decided to get some fun out of their daily runs.

Using her Nike+ app, Claire Wyckoff used her runs to draw pictures on her phone – explicit pictures. Claire uses her GPS to map out routes on her photo that look like things. While she draws dogs, aliens and other things, penises are her speciality.

We have to admit they are pretty good and we suppose anything that makes running that bit more fun  is fine by us.

We might even give this ‘draw run’ a go.

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It seems ‘lazy jogging’ is the latest fitness trend to hit and we have to admit we love it!

It doesn’t mean jogging while sitting on the couch (if that is even possible…) what it does mean is running for short periods at a reduced speed – so basically a fairly quick walk but not quite a run!

According to a study of 55,000 adults over 18, those who ran less than 60 minutes in a week benefited just as much as those who did more than three hours – we’re pretty sure they weren’t as fit though?!

Dr. Duck-Chul Lee – we are absolutely loving his name – from Iowa State University, said: "Running may be a better exercise option than more moderate intensity exercises for healthy but sedentary people since it produces similar, if not greater, mortality benefits in five to 10 minutes compared to the 15 to 20 minutes per day of moderate intensity activity that many find too time consuming."

So, now you definitely can’t use the excuse of 'I don’t have time to be healthy'!

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Imagine being told you are too fat to run. The sheer humiliation might have been enough to put you off exercise for life but not Julie Creffield.

In 2003, when she was completing her first short race, Julie was 300 pounds and struggled to get to the finish line. To add insult to injury a young person shouted fatty as she finally got to the end of the race.

However, instead of taking the insult to heart and giving up on her motivation, Julie has now completed numerous other races including 5ks, 10ks, half marathons and the London and Brighton marathons. But that’s not all, Julie wanted to change the idea of what a runner looks like from being the typical slim with longs legs. As Julies says: “The idea of there being just one type of runner is ludicrous. If you run, you are a runner.”

Julie then set up a blog in 2010 to document her training for her very first marathon but it has subsequently turned into a website, Too Fat To Run, that inspires plus sized women all over to start running too it is the only website of its kind aimed specifically at the larger lady.

So, if you want to run, run – no matter what your bod shape is like.

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Exercise is important for helping to keep your body and mind fit and healthy. However, some ladies are a little bit lax about working out – citing the fact that gyms are expensive or a lack of time.

Running is one of the easiest workouts you can do: it’s free, it’s right outside your door, you can go for however long you like and you can set your own pace.

Here are four tips for the beginner runner:

Slow and steady
For your first run, go slow and steady but remember to slightly challenge yourself. Don’t expect yourself to do 5km the first time – give yourself a chance – and go at a slow, steady pace.

Run/walk
If you haven’t run since primary school, it might be a good idea to go at a run/walk pace. When starting, run for 4 minutes and walk for 1 minute. As you get better, increase your runs and decrease your walks.

Deal with stitches
Even the most experienced runners get stitches, so expect it. If you do get one, simply slow down and breathe deeply.

Listen to your body
Your body may struggle at first but while you do want to challenge yourself, make sure you listen to it if it starts to hurt – you don’t want to end up with an injury after you have just gotten into the swing of it.

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Ellie Goulding has voiced her opinion on followers who criticised her weight recently.

The singer uploaded a photo to her Instagram account that was met with much debate about her shape.

Ellie captioned the photo: “cake eaten insanity completed 7k done keepin’ it subtle #Nike.”

Soon after the photo was uploaded her followers started to comment on the singer’s weight with many speculating that she has gotten too skinny.

Ellie decided to address the comments on her Twitter account today, first by retweeting a fan who was perplexed by the comments and secondly by writing: “Re recent Instagram post – quite baffling being described as underweight and overweight simultaneously…*scratched head*”

 

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There is nothing like going for a run or enjoying a workout when you suddenly hit, the dreaded workout wall.

Thankfully, there are ways to get over it – see what we did there…

Here are five way so to push through the pain:

Visualise
Visualise yourself getting to the finish or doing one more rep. Remember, it’s all in the mind.

Mantra the pain out of it
Get yourself a mantra and use it when you feel start to struggle. A little “I can do it, I can do it!” or “nearly there, nearly there” should help you get to the end of your workout.

Set mini goals
Mini goals are a lot easier to accomplish than big ones. If you are running, say to yourself “I’ll just run to the next lamppost” and when you get to it say, “I’ll try going to the next”. Keep saying this, until you literally can’t run any further.

Go with a friend
If you are constantly hitting a wall at the same time in your workout, try bringing a friend along with your next time. There is nothing as motivating, as working out with a mate.

Listen to music
Try to lose yourself in your music just enough, so you don’t feel the wall hitting.

Remember the high when you get to the finish line – amazing!

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Running is a great workout: it’s free, it’s right outside and you can go for as long, or a little, as you want! But, between leaving your home and returning, a number of things will go through your mind.

Before heading out
1. ‘Corrie’s on, I’ll go after’

2. ‘I can’t find my runners, maybe it’s a sign?’

3. ‘Where’s my t-shirt? Seriously, WHERE’S MY T-SHIRT?’

4. ‘Ugh, if I don’t go now, I’ll never go’

5. ‘I’ll do a few stretches and then I’ll go’

6. ‘I’m going, I’m going’

7. ‘Is my hair alright?’

Mid-run
8. ‘I’ll go for at least an hour’

9. (10 minutes later…) ‘maybe 30 minutes will be enough’

10. ‘I’ll go slow and steady’

11. ‘Ugh, am I nearly home yet?’

12. ‘Oh, another runner, better make sure I don’t look like I’m struggling’

13. ‘Breathe, breathe’

14. ‘Cramp, cramp, cramp’

15. ‘Please let the lights go red, please’

16. ‘Can’t. Breathe.’

17. ‘I can’t do this’

18. ‘Seriously need to upload more songs to my iPod’

Reaching home

19. ‘That was amazing’

20. ‘Definitely going again tomorrow’

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Josh ran his very first Brazil 135 and filmed it. His journey is incredible and will certainly motivate you to push yourself.

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Make sure you do these stretches before you head out for your run.

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A new study conducted by the Cardiovascular Research Institute in Pennsylvania, U.S. has revealed that too much running may actually be harmful to our health.

The research carried out by Dr Martin Matsumura and his team suggests that too much running may actually decrease the lifespan rather than increase it.

The study included 3,800 female and male runners with an average age of 46.

Dr Matsumura has said that “increasing mileage and pace, the benefits of running seem to disappear.”

He also suggests running no more than 2-3 hours a week at a moderate pace to reap the great benefits of running healthily and safely.

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