Some people get into running at a young age. They find they’re good at it, and they enjoy it. Maybe they love racing the other neighborhood kids and beating them every time.

Running is something you can continue to do your entire life. However, you can also pick it up at any time, provided you’re in at least decent shape.

Let’s look at the more prominent reasons you should either continue running as an adult or get into it in 2020.

1. There’s Not Much Injury Risk

Some parents encourage their kids to try running in school because it’s a sport where injuries don’t happen often. There’s not much chance that a kid must deal with a concussion or a brain stem injury if all they’re doing is running around a track. A kid who takes up running:

• Is likely to stay in school
• Won’t be a childhood obesity victim  

As an adult, there’s only a minimal injury risk. If you get into an amateur sports league, you can easily hurt yourself, especially if it’s something like football.

When you run, the only ways you might injure yourself is if you overexert yourself by pushing too hard before you’re ready. You can pull a muscle, but that’s nowhere as severe as a concussion or CTE that can come from other sports.

2. You Can Compete if You Like

When you run as an adult, you can also get competitive, but only if you want to. You can always enter a marathon or half marathon. These are great because:

• They’re a way to dominate the competition
• You can run to promote cancer awareness or some other cause

Some runners are competitive, just as much as with other sports. However, it’s up to you whether you wish to go in that direction. If you would prefer to just run around your neighbourhood for exercise, that’s fine too.

3. If You Run, You’ll Live Longer

Many studies also indicate that if you run regularly, you’ll extend your life. No one knows how long they are going to live. It’s always possible that you might die in an accident at any moment.

However, if you live healthily, you have a better chance of having a long and happy life, and that’s what most people want. Running gets the blood flowing and your heart rate up. If you live a sedentary lifestyle, you risk contracting heart disease, becoming overweight or obese, and all kinds of other things.

Running will probably extend your life, and that’s something you want, not just for yourself but also for those you love. You want to be there for many years for your spouse or partner, or your kids if you have children. In that sense, running is a selfless choice.

4. You Can Do It with People About Whom You Care

You can also make running a group activity. Maybe your partner or spouse also runs, and you can go out together sometimes. It’s a great way to start the morning or finish the day.

You can run along with the whole family if your kids also enjoy it. If they see you doing it, they may want to emulate you.

You can go running with your friends, or even your coworkers. It’s a social activity that brings people together and lets them all motivate each other.

5. It’s Free

One other big running plus is that it costs you nothing unless you have to pay a nominal entry fee when you enter a marathon or something along those lines. Generally, running is free, which means you don’t have to pay a gym membership or get expensive equipment like a Peloton or Mirror.

At a time when Covid-19 is still everywhere, avoiding the gym is a great idea. You can stay away from people while you exercise, and you don’t have to touch your savings.

It’s true that winter is not far away, and if you live in an area with heavy snow, you probably can’t run once it comes. You can always run at an indoor track somewhere like the YMCA. When spring arrives, you can take to the streets again.

Running is one of the biggest favours you can do for yourself. It makes you feel and look great. You also get an amazing endorphin rush that’s hard to duplicate.

If you’re doing it already, you have every reason to keep it up, and if you’re thinking about trying it, there’s no better time.  

The World Health Organization has recommended at least 150 minutes of moderate-intensity physical activity or at least 75 minutes of vigorous-intensity or a combination of both throughout the week. That’s at least 30 minutes of movement, five times per week., but many of us seem to find it challenging to maintain our daily routines as we learn to adjust with the new normal.

It can be challenging to stay motivated to keep up with exercise when we have to deal with the stress of working from home and having limited access to gyms if they are even open.

An inactive lifestyle can have detrimental effects on our health, wellness, and quality of life; however, maintaining an exercise routine at home can seem more like a ‘should’ than a ‘want to’ right now.

With so many people trying to adjust to their new normal, staying active can seem like much less of a priority. However, even a small amount of activity can make a difference to your overall physical and mental health. In a time when gyms are closed due to stay-at-home government guidelines, running is one of the most convenient exercises to do on your own.

Here are some tips on how to keep up the pace at home.

Remind Yourself of Why You Run

There are ups and downs to trying to keep the pace. Instead, acknowledge the difficulty and remember why you picked up the pace in the first place. Maybe you have a favorite mantra that you like to remind yourself of. If you stumble over that mental roadblock, remember the goal you set up for yourself – running faster over a certain distance, the total distance you’ve run, or even pushing your longest distance yet. The point is to have some kind of personal goal to measure each run against, giving you more reason to head out there with a purpose.

When your running feels like “should” than “want”,  this can weaken your motivation. Words can be very empowering and transforming your choice into “desire” can be the motivation you need to hear.  Inspire yourself to run and commit to your goal.

Invest in Equipment

The gym isn’t the only place to get that fat-burning heart-pumping cardio workout. You can do so at the comfort and convenience of your own home. If you have space available at home, a treadmill is a great investment to keep you motivated to run. When you’ve got your equipment at home with you, not being able to go to the gym won’t be an excuse anymore.

By having a treadmill at home, you don’t have to take countless turns around the hallway of your home and risk slipping or bumping into something. Just make sure you get a quiet one. You don’t want to disturb the neighbours, especially if you live in an apartment. Treadmills are naturally noisy machines but nowadays, quiet treadmills are available for you to enjoy the advantages of a healthier lifestyle at a sound operation.

Dress The Part

Even if you’re stuck at home and could run in your pajamas, there’s no reason why you can’t stick to your routine of dressing up the part for your workout. Putting on your running gear can set the tone for the day and make you feel more at ease to wear something you normally wear on your runs. According to Professor Carolyn Mair, author of “The Psychology of Fashion”, “Keeping a routine helps us maintain a sense of control and degree of normality in times when we are feeling a lack of control which leads to stress and even anxiety.”

What you wear can help you remain focused and increase your productivity. This is also a great opportunity to dress up for yourself and gain more confidence and positivity as you go about your activities. To continue what Mair has said, “what matters more than the actual garments we wear is that they help us feel good.” Not only will you look good, but you’ll also feel great afterwards.

Don’t Be Afraid to Try Something New

Variety is the spice of life. You may be comfortable with your current workout regimen but don’t be afraid to shake things up with your running. You might find that the more you keep things fresh, the more enjoyable the activity becomes.

If you become complacent in your routine, it can easily become mundane. Progress can turn stagnant which can lead you to become unmotivated and less focused in the end.

When you’re feeling stumped in your goal, when the going gets tough, don’t be afraid to take a break, rechannel your energy and try something new. By varying your motivation and trying out different things, you may be able to discover many things about yourself and improve aspects of your running that you haven’t given priority before. This renewed focus and interest in your activity increases awareness and more motivation.

Give Yourself Something to Look Forward to

It’s normal to feel frustrated when you can’t do your usual routine. Everybody is feeling this right now and you’re not alone. Don’t beat yourself up over it but enjoy experimenting with new workouts at home until you find something that sticks with you. If you feel your motivation starts to wane, remember how good it felt to sweat out all of your stress and worries away with a good workout and regularly review your goals and progress. Seeing your progress can boost your self-esteem.

It may also help keep your motivation elevated if you reward yourself to celebrate your success, big or small. It doesn’t have to be a grand reward. Rewarding yourself for meeting milestones can be as simple as ordering online something you’ve had your eye on for a while, having a pamper day at home, or indulging in a cheat day.

Incentives have a positive effect on keeping up the pace at home because you know you’ll be getting something that is of value to you.

Just Do It

Maybe Nike was on to something when they popularized “Just do it”. Action often comes before motivation. There are days when motivation is hard to come by and it may span for some time. The idea here is that just like a relationship, motivation needs to be nurtured to sustain itself.

You may not feel very motivated to keep running at the moment. Thinking of your running and the activities associated with it might overwhelm you and you find yourself not taking action. It’s normal. Some people don’t always look forward to their workout but somehow, find ways on how to work around demotivation.

How? You may ask? The answer is simple. Just start. Try choosing one simple task that you can do to chip off that wall of goals you want to achieve. When you find your flow, you end up having more progress than when you’ve originally started from. There is no need to pressure yourself into performing big leaps of effort. It’s the discipline of doing something little by little with determination and grit that makes the difference.

Wrapping Up

Reiterating the WHO’s recommendations on exercise, you’ll end up thanking yourself in the long run. Keeping up the pace at home requires determination, discipline, and motivation. When you practice consistency, you’ll find that the goal that intimidated you from the start is a goal you have already conquered.

If there’s something we can call as the topic of hot debate, then it would be the real winner between running vs. working out!

Some say that running is the best, while others believe nothing is better than working out in the gym. No matter if you want to shed those extra pounds or you just want to stay fit, exercising is indispensable.

But what should you choose, running or working out? Well, here is a sure-shot answer to this question. Read on to find out whether you should run or spend time in the gym.

The freedom to exercise

If you want the ultimate freedom to exercise wherever you want, then you will see running as a better option. There is no need to hit the gym, and you can start running in the nearest park or trail. Furthermore, you can decide the hours as per your schedule so that things will seem more sorted and comfortable.

You can run outside your home or on the treadmill if you don’t feel like going out. On the other hand, working out requires you to hit the gym, which means dedicated hours.

You will miss the flexibility in your schedule, but the promising results of working out can fill this gap. There are some 24-hours gyms as well that you can take a subscription to enjoy some flexibility and ease of planning the schedule.

Cuts the commuting time

How far is the gym from your home? If it is miles away, then you will surely admit that commuting to the facility is challenging some times, especially when you are already missing your schedule. In the case of running, you don’t need to commute anywhere.

Just head out of your apartment, and you are good to go. When it comes to working out, you need the equipment, and that’s only available inside the gym.

Saves you money

Aside from investing in a quality pair of running shoes, running doesn’t cost you anything. You don’t need any subscription, no gym bag, no sippers, and nothing. An average gym membership can cost somewhere around $60 a month, and that can be around $720 a year.

Running will save you money while you can attain your fitness goals, like losing weight and getting lean. But does that mean that subscribing to the gym membership is worthless? Well, no!

When you take a gym subscription, you get access to the equipment, and trainers are there to help you out.

Depending on what your pocket allows, you can choose from running and working out.

No hassles of rain and shine

So, the sun is scorching, or is it raining outside? Well, these situations may push you to take a step back if you are a runner. Running in hot weather can be something most of you may want to avoid. Also, the same goes for when it is raining, so there are chances that you can miss your schedule.

But this is not the case with working out. You can head to the gym even if it is raining or the sun isn’t in a mood to let you come out of the house.

In short, when you work out, you get no excuse to miss it as the gym is there to welcome you no matter what the weather is.

Hits your entire body

Running strengthens your legs, back, arms, and core. And undoubtedly, you will feel some significant changes in your body after running for quite some time. But when you work out in the gym, it will hit every part of your body.

When in the gym, you get access to various tools and equipment so that you can exercise every part of your body from legs to arms and chest.

Improves your social circle

Whether you go to a gym for working out or run outside your house, you get a chance to expand your social circle. You get a win-win, no matter what you choose, and you can meet new people and learn about their experiences and how the exercise has helped them.

You don’t get bored

Going to the same place every day and meeting the same people can be boring, right? Well, that is the case when you work out in the gym. Running lets you explore new areas, and you can go to different locations with your buddies.

A shower is just minutes away

You cannot agree more about how much you miss the shower when the sweat is dripping from your body! While running, you don’t have access to the shower, and all you can do is come back home and hop in your bathroom.

But when you work out in the gym, you can take a shower before leaving. Gyms have separate bathing areas, and some even have spas and saunas, so you will get a place to relax after getting exhausted.

Which is better?

Running and working out both have respective pros and cons, and you have come across them in this article. The benefits you get with running can’t be achieved with working out, and vice versa. So, the best deal is getting the right balance of running and working out so you can enjoy unlimited benefits while staying fit.

Plan your schedule accordingly so that you can achieve your weight loss goals in the gym while refreshing your mind by running out in the wild, breathing in the fresh air.

Supplements to Aid You in Running and Working Out

So, you don’t feel like running or working out, and you miss being active? If you nodded your head with a yes, you need some natural endurance supplements that aid you in running and working out.

There are some performance boosters available that will surely make you feel more energetic, and you can spend more time in the gym or on the track. You can take advantage of Supplementadvisor free assessment in order to get a complete personalized list of available products, appropriate to your specific needs.

You can go for a supplement such as Detox Organics or SuperGreen Tonik, as they can act as a natural performance booster for runners. To enhance your stamina during the workout and to ramp-up the recovery rate, consider going with Green Superfood Powder.

History of Kickboxing

Kickboxing, although it came from Asia, is not as old as some of the other forms of martial arts that it is based around.

KickBoxing was first introduced in the late 1950s by a man named Osamu Noguchi. He adapted from other forms of martial arts, one of them being Thailand’s martial art, these days known as Muay Thai. Along with other forms of fighting techniques such as boxing Muay Thai is a type of fighting technique that dates back to the 1700s. However, it had different and more generic names.

No one really knows where martial art, karate, came from. We do know that it was used in the Okaiwaian islands.

Karate in the Japanese language means the empty hand. It was used as a form of self-defence.

Difference between Kickboxing and Karate

Although both kickboxing and karate are both forms of sports that originated in Asia, they both are unique.

Kickboxing is not considered a martial art, just a sport. Karate, on the other hand, is considered as both.

Karate has a connection to a spiritual side of art forms, such as mediation, and has been around for hundreds of years. Kickboxing has only been around for the last 60 years or so. Kickboxes use gloves while karate does not. Kickboxing is considered more of a sport which takes other martial art forms and incorporates it into kickboxing.

How Many Different Styles of Kickboxing are there?

Although kickboxing sounds like one style of fighting technique, there are about 13 different styles of kickboxing. Most of which are related to different countries around SouthEast Asia. Such as India, Cambodia, Burma, China and Thailand. Which soon became popular in the western world during the 1970s

The film industry helped boost the popularity of both kickboxing and karate. Karate was probably made more popular from not only Bruce Lee taking films to Hollywood, but also one of the most popular 80;s films, the karate kid.

Soon after that, the not quite so famous Kickboxer film was released. Both of these films had a big impact within the martial arts industry, with many teenagers signing up to karate and kickboxing classes. Both films have since been remade, and once again both sports saw a rise in interest.

The main differences between styles is, what part of the body you can use to strike an opponent. Different styles mean different types of clothing are allowed to be worn, for example, in Savate (French kickboxing) it is possible to wear shoes into the ring, which inevitably will cause more serious strikes.

In the western world, cardio kickboxing is becoming more popular and is aimed for fitness and around kickboxing. It is basically a way of staying fit and practising kickboxing without having to fight anyone.

Different Types of Fighting

There are three different main types of fighting; the most brutal of them would be knock out fighting.

Knock out fighting has up to 8 rounds or more and each round last 2-3 minutes. If both fighters are still standing after the rounds are up, then the winner is determined on a points-scoring basis. Knock out fighting would be for a more experienced fighter.

An amateur fighter would probably have points tested fight. This means that whenever a connecting punch/strike is gained, the fight is stopped and the attacker wins a point. The first fighter to get a certain amount of points in a certain time frame will win the fight.

This type of fight is very energetic and fast pacing.

In a continuous fight, if an opponent is struck, then the fight is not stopped. The judges will count the number of points which each fighter has. There are generally 3 rounds in this fight. The points are added up at the end of each round. The winner is announced at the end. Each round lasts for 2-3 minutes, the same as in a points-based fight.

Equipment Needed

As kickboxing is a full-contact sport, it requires certain safety features to protect the athlete and their opponents. There is no piece of equipment that is more important than the other. Each piece of safety equipment will protect different parts of the body. Although gloves, mouth guard and a helmet are all the most obvious pieces of safety equipment.

Kickboxes need to be able to move as quickly and as easily as they can. The lighter the shorts, the better.

Hand wraps that are in place to protect the hands are an important piece of safety equipment.

For younger fighters, full contact would not always be an option but having all the appropriate safety gear is a must.

As kickboxing can be a dangerous sport, safety equipment should be worn at all times, if used incorrectly could do more damage than good. 

At What Age Do Kickboxers Start To Train?

As long as a person is in good health, there are no age restrictions to start learning kickboxing. There are people from the age of 5 and as old as 80 who train.

Many children start to train at a young age then drop out and return to train as an adult. This means that they will more than likely have to start all over again, due to the fact they have forgotten their training.

People who are in their 80s will have generally already been training for some years. Not many elderly people would take up such a physically demanding sport.

Research has shown that starting from a younger age can be more beneficial not just from the physical aspect that goes with kickboxing, but from the mental point of view as well. Some of the best kickboxers of all time started training at a tender age. In some cases, it has come down to the instructor themself on whether or not someone can train in such a brutal and physical sport. The safety and well-being will always be the top priority for any responsible trainer, instructor, or teacher.

To be the champion’s mom or dad is a big job. It takes a lot of time, patience and effort. At the same time, it brings incredible pride and joy. We tell you how to help your child to win the highest titles both in sports and study.

If a child succeeds in his favorite sport, it will bring him and the whole family a lot of advantages.

Let’s figure out how to raise a champion.

Let it be your child’s decision

It is necessary to make a conscious choice of a sport in which a child will develop. The achievements of a son or daughter should be their own merit. If a child has no desire to move to the professional category, the championship is out of the question.

Unfortunately, it happens that the motivation of parents to raise a champion from a child is the desire to ensure their future at the expense of their sports successes. But if this motive is the only one, the child will not go far. Rational motivation is the physical and emotional development of your son or daughter. The child should have a sincere desire to win the title of champion and to succeed.

Do not dwell on victories

Many of us believe that the main thing in sport is a victory. Change your attitude to this situation: participation in the competition is important! Strange as it may seem, this is what will give your child the opportunity to win.

It is proved in the psychology of sport that when an athlete is not focused on achieving victory at any cost but, for example, on mastering a new technical element, sports activities lead to more effective results. Thus, the chances to bring up a champion are much higher.

Be an example

Adults are role models in everything. Your task is to help your child maintain discipline. For this purpose, it is important to be organized by parents.

Introduce sports in your life as well – not at the champion level, but at least at the amateur level. It is not necessary to pour ice water over your child every day, but it is possible and necessary to put moderate physical activity in the daily life of your family. Arrange jogging, hiking and skiing or practising with a volleyball machine with them.

The right family lifestyle greatly affects the motivation of the child to reach heights.

Find a mentor

It is great if a child will have not only examples of adults to be equaled, but also a mentor who deals directly with its development, inspires and helps to go to the goal.

A competent mentor knows how to support a child in difficult moments, to inspire and not to let him lose, how to make the sporting path easier and more joyful.

Change the form of studying

If your goal is to raise a young athlete, a traditional school with a daily six-fifty lessons and mountains of homework will cause a lot of trouble. Future champions need to follow a strict training schedule, and often have to move from place to place during the competition. As a result – a large number of absences and a drop in performance.

Switch to family training to combine professional sport with a certificate. It is possible not to go to school, but to study at home. It is not necessary to teach a child on your own. Many athletes are attached to an online school, which takes on all the hassle of scheduling, taking into account the individual training schedule of the child. Finally, if there is no opportunity to study at home you may let your child use this useful source, that will definitely help him with studies.

Stay realistic

Before the child reaches the level of the Olympic Games, there will be a lot of training, defeats and disappointments. Be there all the time, no matter what.

If adults make unrealistic demands (three hard trainings a day, no rest and no international championship in a couple of weeks), a sports career can turn into torture. Do not demand quick and classy results, it will lead to the opposite effect – frustration, loss of faith in yourself and burnout. Remember that a young athlete has a whole path ahead of him. You have to help him pass.

Summary

If you are thinking about how to raise an athlete from a child, follow certain rules. Let your child choose whether to move to a professional level or not. Keep a healthy lifestyle for the whole family and always support the young champion. Change your form of education to fit your child’s basic general education schedule easily. Do not make any overwhelming demands on the future champion.

If you’re looking to be physically fit and healthy, you’re probably thinking of consuming protein shakes before your workout. Realistically speaking, the benefits of drinking protein shakes before exercising are many. When a person is exercising, they can lose a great deal of weight. But to lose weight, it’s necessary for the body to burn more calories than it consumes, and there are some foods and supplements that are good for burning calories, such as protein shakes.

If you consider drinking protein shakes before exercising, below are the benefits you can get from doing so.

What Is A Protein Shake?

Protein shakes are made from various types of proteins, such as soy, whey, egg, and even milk, so they’re extremely nutritious and contain high amounts of protein. They also help increase the energy level of the body and can help prevent fatigue and soreness. They can also be mixed with water or other beverages, and used as a quick energy drink. You should always try to incorporate protein drinks in your daily workout routines to see the maximum results from your workouts.

Protein shakes have been popular among athletes and bodybuilders for years because of their effectiveness in improving musculoskeletal fitness, as well as their ability to promote weight loss. Bodybuilding supplements, like pre-workout proteins, are often dietary supplements used by individuals involved in professional bodybuilding, weightlifting, mixed martial arts, and other athletic events to increase muscle mass.

Lastly, it’s crucial to know that the types of protein shake you have to make will depend on your personal taste, the type of workout you’re doing, your age, the diet you follow, the intensity level you need, and other factors that you must consider. Thus, when making your shakes, be sure not to make the wrong type of protein shake because it could either be too high or too low in calories. In order to find out the proper protein shake for your workout, you must know all the things that can affect the amount of protein that you can get from each meal you eat. It should also be noted that not all types of protein contain the same number of amino acids; thus, you may be able to make use of one of them and the other may need to be replaced.

How Can Drinking Protein Shake Before Exercising Benefit You?

When you wake up in the morning, your body might not have enough protein nourishment for several hours, causing your muscles to break down to provide your body the energy level it needs. This is one reason why a quick protein boost can be a great way to maintain muscle recovery and re-energize them before the breakdown starts. Thus, if you’re exercising in the morning, drinking a protein shake can be a perfect option. 

The following are the benefits of getting a dose of protein shake before your workout:

Helps Reduce The Risk Of Serious Health Problems

One of the benefits of drinking protein shakes before exercising is that it can help reduce the risk of developing heart disease, stroke, and high blood pressure. Plus, it can also help strengthen your immune system. If a person has an adequate intake of protein before working out, their body will be more resistant to illnesses, such as cancer, and might have a better chance of avoiding some health problems that are related to diet and lifestyle. As such, the benefits of drinking protein shake before exercising can benefit all parts of the body.

However, it’s important to note that the benefits of drinking a protein shake before exercising will depend on how much protein a person takes in. For most people, it’s best to take in around 0.8 gram of protein per pound of body weight. However, if you’re a woman taking birth control pills, it’s advisable to take up to 0.7 gram of protein per pound of body weight. In short, you should make sure you’re taking the right amount of protein your body needs to maximize results. 

Ramps Up The Muscle Building Process

When looking to build muscles during the workout, one of the quickest and easiest ways to add some bulk and definition is to simply ramp up the muscle building process by drinking protein shakes. Some people get frustrated because they want to get bigger in such a short period of time, thus they don’t work hard enough. When building mass, you need to eat more food and drink supplements, like protein shakes, to make it possible for you to keep going. 

For example, when you’re working out at a gym, but haven’t eaten for a few hours, consuming protein shakes before exercising can help ramp up your muscle building process and ensure your body has the energy it needs to fuel and refuel during the workout. This is one of the perfect ways to stay motivated for your workout routine. 

Burns More Calories

Consuming protein shake before exercising can help burn more calories. This is especially true if you didn’t eat anything, like carbohydrates, at all. In short, even if you haven’t eaten some food prior to your scheduled workout, your protein shake intake can make sure you have the energy level you need to burn fat and lose weight in the long run. Remember, following a high-protein diet can reduce your appetite, improve metabolism, and preserve muscle mass.

However, it’s also essential to know that drinking protein shakes might cause some digestive problems. But, as long as you consume them within the appropriate time, you can achieve the benefits of this supplement without experiencing any negative digestive issues. For instance, you should consume your protein shake within one to three hours before you begin working out.

Wrapping Up

If you’re a bodybuilder, sports lover, or even a fitness enthusiast, you probably already know the benefits of taking a protein shake before your workout. Fortunately, most of the available pre-workout supplements for runners in the market are packed with lots of protein and amino acids. 

However, it’s important to take into consideration that not all supplements are created equal. It’s also crucial to consider your nutritional needs before buying any supplement. While protein shakes are one of the most efficient ways of getting more proteins into your body, you should bear in mind not to exceed your recommended daily allowance of protein intake.

Hopefully, you find this article helpful in understanding how pre-workout protein shakes can help you in your health and fitness goals. 

Running is a sport that requires coordination, core stability, leg strength, and agility. Strength training should be a fundamental part of any runners routine because it increases muscle, reduces the risk of injury, and improves mobility in the joints. When you prioritize proper weight lifting, you strengthen the muscles that are used in running. These muscles allow you to run faster and further while exerting less energy.

When you begin your strength training journey, there are important elements that are crucial for success. First, it is important that you target the proper muscle groups when looking to enhance your running. Second, it is important that you focus on the core benefits of strength training. The core benefits include improving overall balance, coordination, and strength. In this article, we will discuss what muscle groups will enhance your running and the fundamental benefits of strength training for runners.

Target Muscle Groups

It is important that runners target muscle groups that will help them become faster and more efficient. As you begin strength training, you will have to determine how to integrate strengthening into your weekly routine. Most researchers state that 2-3 days of strength training is optimal for runners. Make sure to time your training sessions correctly based on when you are planning to do your speed workout and the long run of the week. Although some runners do HIIT workouts, you will see increased benefits from focusing on muscle groups through low impact movements. In the next paragraphs, we will discuss the muscle groups that all runners should strengthen.

Gluteus Maximus

The gluteus maximus is the largest group of muscles in the entire body. Although this muscle is the largest, it is not always the strongest. The buttocks muscles help create alignment across the entire body. When you align your body, you improve your posture. Alignment decreases the likelihood of unnecessary strain impacting the pelvis and the shins. Some of the best gluteus maximus movements include:

• Hip Bridges
• Squats
• Single-Leg Deadlift
• Leg Raises

Since the gluteus is the base of your core, it creates stability that allows you to move with comfort and ease.

Core

The core helps to stabilize the entire body, allowing movement to be fluid and calculated. The term “core” refers to a combination of different muscles including the pelvic floor muscles, diaphragm, abdominis, obliques, and rectus abdominis. All of your limbs are anchored into the base of your core; it is the foundation that provides strength and coordination for every movement. Some effective core exercises include:

• Plank
• Bicycle Abs
• V-Ups
• Mountain Climbers

When movement can be calculated and stable, less energy will be exerted because the body is not working to regain balance. When fatigue hits, runners struggle to stay upright and maintain proper posture. A strong core helps runners to remain upright, maintain a proper form, and stay balanced.

Quadriceps

As a runner, you activate your quads as you move your legs in a forward motion. Your quadricep helps absorb the shock that occurs when your foot makes contact with the ground. The quadriceps are a group of four muscles that make up the front of your thigh. Some of the best quad exercises include:

• Bulgarian Split Squat
• Leg Press
• Leg Extension

Quads help to power and energize each step you take. By strengthening your quads, you can go further, faster.

Core Benefits of Strength Training for Runners

There are many ways that strength training increases one’s capabilities as a runner. When your legs, core, and upper body are firm and strong, you are less likely to suffer an injury due to lack of coordination or instability. In the following section, we will discuss three core benefits of strength training for runners.

Greater Efficiency and Endurance

If you are a runner, you know that it is difficult to maintain proper form and resiliency at the end of a long run. When you invest in strengthening your muscles, you are able to maintain proper form for a longer period of time. Gaining strength allows your body to complete tasks with less energy. When your legs are stronger, it requires less energy to move them fluidly. Towards the end of a long run, many runners experience extreme fatigue. Creating larger muscles allows you to run further without fatigue.

Injury Prevention

Injury prevention is one of the main reasons why runners should consider strength training. Running is a high impact sport; your feet are constantly pounding against the pavement and that impacts your entire body. Having strength allows you to have resiliency in your steps. When you strength train, you are creating a strong foundation of strength for your entire body. Joints and muscles continue to strengthen and develop, increasing your level of functional fitness.

Toning Muscle = Burning Calories

If you compare the two side by side, weightlifting typically burns less calories per hour than running does. When your body has more muscle than fat, your metabolism is activated and you continue burning fat throughout the day. Muscle mass and muscle tissue continue to burn more calories even while they are at rest. Fat does not burn calories in a resting state.

Summary

Strength training is a necessary practice for runners. Not only does strength training increase muscle mass, but it also allows you to run further without experiencing fatigue. Muscle continues to burn fat even in a rested state. You can decrease your risk of injury by improving your posture and increasing your resiliency. Whether you choose to go to the gym or workout at home, prioritize integrating at least two strength sessions into your weekly routine.

Nutrition is an enormous part of training at any level, and giving your body the right fuel to burn during the day and during a training session is important. Knowing what foods will work best for particular types of workouts, which foods will aid in recovery, and how much of each food group or type to eat requires quite extensive knowledge, but some basic rules on pre-training nutrition and knowing the best foods is a good start. Let’s have a look at what types of foods you should be eating as well as some of the best options for your meal before training.

Consider Your Workout Goals

The goal of your workout plays a role in what you should look at including in your meal before training. If your goal is bodybuilding or building muscle, you’ll want to focus on bulking your meal with lean protein and carbs. You should opt for a smaller meal too, so you don’t have heavy food sitting in your stomach while you’re pushing your body to its limits. Include things like egg whites, rice, oatmeal and chicken in your pre-workout meal.

If you’re opting for a workout aimed at weight loss, then you should pack your meals with high energy, low-fat foods that will keep your body fuelled for the duration of your workout and the demands you place on it. You’ll want to opt for a smaller meal about 30 minutes before your workout and include foods like bananas, almond butter, fruit and some oatmeal.

1. The Humble Banana

There’s a good reason bananas are often referred to as a natural energy bar. They’re high in all the stuff your body needs for sustaining a good workout session like carbohydrates and potassium. Because they’re 90% carbs, you get a real bang for your buck out of the banana too. You can’t complain about the fact that they’re packaged straight off the tree to be easy to take with you to the gym either!

2. Chicken and Rice

Chicken is incredibly lean meat when you opt for the breast meat, and pound for pound provides a really great source of protein. Combine it with a clean carb source like rice or sweet potato, or follow it up with a good serving of oatmeal and you’ll have a well rounded pre-workout meal perfect for those hard gym sessions.

3. Training Supplements

Training supplements have a natural advantage for pre-workout nutrition because they are purposely engineered to give your body everything it needs for a strong and sustained training session. They also come in many different combinations to suit any need or body type and are designed to boost your energy and keep it up for the duration of the workout.

Timing Your Pre-Training Meals

Getting your meals in at the right time can be just as important as what you’re eating. The first step is having a hearty, balanced meal between two and three hours before you hit the gym or go out on your run. This gives your body time to process and digest the meal, so it doesn’t make you feel lethargic and slow, but still provides your body with the nutrition and energy it needs. About 30 minutes to an hour before your workout, you’ll want to eat a few snacks to top up those energy reserves and get your body ready for optimal performance.

It should be quite clear by now that nutrition plays a big part in exercise and working out. Knowing what to eat and when will leave you in good shape, no pun intended!

Working out carries an innumerable number of benefits for your body. But not everyone can afford a hefty gym subscription fee. Even for those who can, it’s always possible that the gym is so far away that going there is just not practical.

Because of these reasons, more people have started to workout at home. While doing so offers more convenience, exercising in your house is also quite tricky because you don’t have the advantage of accessing the vast collection of machines a gym provides. To counter this problem, and to make your home workouts more productive, we’ve compiled a list of the best home workout equipment that’s available out there.

1. TRX Fit System

If you’re more focused on doing bodyweight exercises, the TRX is an excellent piece of equipment to purchase.

A gym essential that’s easy to carry and can be hung anywhere on walls, the TRX helps you perform pull-ups, dips, and other similar bodyweight exercises. The TRX’s handles are also finely engineered to offer the most significant amount of comfort during your exercise regimen.

2. Hyperwear Sandbell Sandbag

Sandbags are similar to your typical dumbbell, with one small difference. When exercising, the sand inside them begins to shift continuously, causing you to strain numerous smaller, harder-to-reach muscles in your arms and stomach.

You can do cardio exercises with this equipment by picking it up and throwing it repeatedly on the floor. The neoprene material, which the sandbags are made of, ensures that your flooring isn’t damaged. If you’re looking for an alternative to fill your sandbag have a look at some sandbag filler ideas.

If sandbags aren’t your thing, and you’re looking for an alternative cardio workout, GroomAndStyle is a great option to check out. They offer the highest quality treadmills at a very reasonable price to use in your home.

3. Resistance Loop Exercise Bands

When it comes to versatility, nothing beats resistance bands. They can be used anywhere in almost all types of exercises. Whether your goal is muscle recovery or resistance build-up, these easily adjustable bands are a significant investment to make for your fitness equipment.

They’re also highly durable, so you can incorporate them into a high-intensity workout session without damaging them.

Furthermore, many brands sell them along with e-books, offering various instructional exercise videos to help in your fitness routine.

4. Gliding Discs Core Sliders

A great way to improve your core is by purchasing disc sliders. Later on, as you become more familiar with them, they can also be added to your upper body workout sessions.

If you don’t prefer heavy lifting, disc sliders will also offer you the same benefits without all the burdensome lifting. What’s even better is that you can create an entire exercise routine around these discs, saving yourself the expense of a gym membership.

5. Squat Machine

Everyone wants glutes that are dreamy to look at. The squat machine will help you achieve this goal. Try this equipment out in your next squatting session, and you’re sure to feel the burn.

It’s also easily foldable, so you don’t have to fill up your house’s space with it. Just do the exercise, wrap it up, then place it in a corner.

6. Foam Roller

Exercise is important, but cooling off after your workout is equally significant because you don’t want to injure yourself and remain out of action for the next 2-3 months.

As a substitute for your post-workout stretching, foam rollers are an excellent option to try. They’re known to effectively deal with muscle-soreness and body stiffness, giving you a friendly, relaxed feeling after an intense workout.

Some of the critical exercises to increase flexibility are also done on foam rollers. Using them ensures that your intense gym sessions don’t damage your muscles, keeping them working smoothly.

7. Kettlebell

You can build the perfect set of ‘guns’ at home by using kettlebells. The sturdy iron makes them last for many years without deteriorating in quality. Furthermore, they also come in handy for both single and double-handed exercises.

Kettlebells are great for squatting, swinging, twisting, and many other exercises. When purchasing them, you have to be careful in choosing a weight. The weight must provide the right amount of challenge for you.

8. Jumping Rope

A jumping rope is great for losing weight and elevating the heart rate. It’s used in a broad array of enjoyable activities, such as jumping, skipping, double and triple jumping, etc.

The foam handles offer a secure and comfortable grip, and the steel wires ensure that you get a smooth and uninterrupted exercise experience.

Jumping ropes are a piece of equipment that we would recommend even to those who aren’t frequent exercisers.

Time To Begin Your Workout

Now that you know what equipment you need to begin working out from your home, it’s time to start. Go pick up those kettlebells and get to it!

Here’s a fun fact: The distance between running champions who win races and recreational runners who follow behind them isn’t as wide as you might think.

It’s highly likely for recreational runners to eliminate this gap by making basic changes to their lifestyle and training habits. While investing in a product that can boost your efficiency is definitely a plus, it’s equally crucial to learn how to sleep, eat right, wake, train, recharge, and work to take your training to the next level.

Now, we aren’t saying that making a change in your running lifestyle is easy, but all the efforts are worth it since the payoff is huge.

In this article, we’ll discuss the secrets of how you can run like a pro to become the next racing champion. So, let’s start right away!

Taking rest is just as important as training

There is a common misconception where people believe that pro runners are always training for insane hours every day, which is why they take the first position. While training is definitely a vital aspect of optimizing your run, recovery is just as important.

According to Rachel Schneider, a professional middle-distance runner and nine times All-American in track, recovery should be taken seriously. “It’s an essential part of the training,” she says.

“The training process has best been described to me as: ‘Stress plus rest equals success,’“ adds Zaka Marion, who is a 100-mile ultra champion and is also a running coach in Salt Lake City.

You see, when you practice for days in a row, you can put a lot of undue stress on our body, especially, because we force the activity to create a psychological response.

Instead, you should work on creating a good routine – one that includes practicing, getting an adequate amount of sleep, and taking the necessary rest days off. This will then promote the overall efficiency of the training program, helping you become a better runner. This can also boost your muscle growth.

Taking one day off every week is another tip that Marion preaches. There is nothing to feel ashamed of when you feel like taking rest; you should rest as much as you need.

Getting the fuelling right

Pro runners should have a deliberate and systematic approach to fuel – some may use energy gels, some may drink sugary liquids. In fact, running champs fuel every 30 to 40 minutes during a race to saturate their blood with glucose, which in turn, helps them run faster.

It’s important to practice fuel before every event. More so because high-intensity workouts or races put our stomach under stress, making it hard to keep the food down. Additionally, you can use aid stations to fuel as well – ones that are usually found on the course.

We would also suggest working on your “run and grab“ to ensure grabbing and drinking from the paper cups doesn’t let you lose distance during the race.

Understand the art of pacing – but just a bit

Recreational runners often have a tendency to hit the goal pace right away. What they don’t realize is running all out will slow you down considerably within a short span of time, especially if you are running longer races.

Caitlin Gregg Goodman, an elite runner, and coach in Providence, Rhode Island, won accolades when she completed a 5K run at 15:29. Her winning mantra? “‘Calm and controlled’ for the first mile.“

As for the second mile, try to be closer to your goal pace, but the effort level here should always be higher. Goodman suggests, “Do a body scan and say, ‘Alright, where am I at? It’s hurting, but it’s supposed to if I‘m on the track to reach that ambitious goal.’”

The author of Run Like A Champion, coach Alan Culpepper also points out how your exact pace at a given effort level will always vary depending on the course. Hence, it’s important for you to study the profile of your goal 5K and try to memorize whenever you turn corners.

Culpepper is also a two-time Olympian who completed 5K in just 13: 25.6.

Try to run as far as you can

According to Jason Karp, Ph.D., author of Run Your Fat Off, and professional runner and coach, “If you want to become a better distance runner, the number of miles you run each week is the most important component of your time.”

That being said, it’s true that the more distance you run, the harder you will be exerting your body. But, at the same time, covering miles can help accelerate physiological, biochemical, and molecular adaptation stimulation as well, which is what makes it so crucial.

“One of the initial adaptations is an increase in your blood volume, which means more red blood cells transporting oxygen,” continues Karp.

For those of you who aren’t aware, the increase of RBCs translates to higher energy levels, and more energy means more miles coverage and more runs.

Become your own cheerleader

In addition to working on their physical strength, pro runners work equally hard at keeping themselves mentally fit.

Kona Ironman, the author of The Marathon Method,has emphasized on how your thoughts directly affect your performance. Hence, it’s crucial to use “positive self-talk and mantras” as a method to optimize your runs. Statements like “I am ready“ and “Everything will be nice and easy“ can be effective ways to boost your performance.

Having fun is also important. “Always remind yourself why you are doing it,“ adds Scheider. After all, rough days will always be there, so it’s best to make the good days as better as you can.

Concluding thoughts

Following the above tips will help you position yourself as a better runner, bringing you closer to your dream of becoming a pro runner.

While you can always figure out your own hacks along your journey, one thing that you should never compromise on is your dedication towards improving yourself.

A sure-shot way to become a champion is to constantly work towards achieving your goals, ticking off benchmarks. Start with getting at least eight hours of sleep, eat right to keep your body healthy, practice positivity and optimism, and of course, keep running!