With nice and warmer weather approaching, many of us start to think about getting in shape, especially after a long winter and a mostly stationary way of life caused by the pandemic. Too much food, too little physical activity, and here we are – setting our mind straight on starting to exercise.

What equipment you choose depends mostly on what kind of activity you will be involved in and where. Therefore, let’s see what tips you can rely on when faced with a dilemma called “right exercise equipment”.

Sportswear and Clothing

To start off, everybody thinks about what they are going to wear, not waiting for a second more to rush to sport and fitness shops to find themselves some trendy sneakers or some groovy sweatsuit.

But, wait a second. Have you thought about what kind of physical activity you will be doing? Maybe there is not only one – maybe you will go running in the morning and visit the gym in the evening? What if you take on swimming and later on choose biking? On the other hand, is it possible that you don’t need all these different sportswear if, for example, you participate in similar exercises, like gym and fitness, or tennis and jogging?

Sure, exercise clothing is very important but you should consider choosing and getting a couple of multifunctional or diverse pieces of sportswear that can be used in different activities. Those could be CrossFit shorts for men, sports leggings for women, sweatshirts made of breathable fabric, or good old white cotton T-shirts. When you find the right items, you will also find the right feel of working out, as well as your boosted mood and confidence.

Budget

Having a couple of reliable and professional pieces of sportswear isn’t just easier to keep track of, but it affects your budget as well. If you’re on the hunt for quality sportswear, you should know that investing in the right pieces that are durable, fitting, and of a certain brand – is always worth paying a little extra because they pay themselves off in the long run.

The same goes with any other equipment – entrust your money to a couple of devices, personal gym gears, or technological gadgets. Why would you buy multiple devices for each of the activities, when you can use the same for many others – biometrical clocks can be useful on many occasions, pair of sports headphones also.

Choosing the right machinery should always be based on some kind of research and personal fit, not on the ads you see online or following the trends. Generally, advertisers and vendors will say anything to sell their product but have in mind that you would want to avoid purchasing very cheap equipment as well.

Types of Exercises

Choosing the right exercising equipment cannot pass without deciding what type of workout you want for yourself so make sure you know your goal in advance.

●     Aerobic or Fitness

These types of exercises have many health benefits and if you wish to lose weight, increase stamina and boost metabolism, you should consider the equipment that follows your heart rate, for example. What you wear can be very important here – this sportswear needs to support your core, give you all needed flexibility, and help with perspiration.

●     Weight-Bearing

On the other hand, if you wish to develop muscles and tone certain areas of your body, you would go for more muscle-building exercises and equipment – a solid set of weights, hand strips and protectors, core fasteners.

Most people actually combine both types of exercises since it is proven to be more effective and gives results quickly. Whatever your choice is, it is important to consider the purpose of the exercises as this will help you decide which equipment you need and why.

Place and Location

Lastly, another thing to take into consideration is the place where exercises will take place. If we are talking about a closed area like a gym or your home, you won’t need sportswear for outside, for example. You won’t even need sneakers, for that matter. If you’re exercising from home, having a treadmill would be beneficial, a good mat or stepper, comfortable clothes.

Contrarily, if we’re talking about active sports that require being outside – prepare to have an extra set of clothing as rain, mud, or any other outside factor might affect the frequency of shifting. You might need waterproof shoes and sweatshirts, a wind jacket…

Have in mind that, with outside activeness, what you have on you is very important as there are certain injuries that are caused by improper clothing or accessories.

So, whatever the activity, location, or budget, you only need to pay attention to the nature of your exercising, do a little bit of research, do try these pieces of equipment before purchasing, and make sure they fit you well. Your body and motivation will thank you for it.

No need for an acrimonious debate over the importance of engaging in regular physical fitness activities. Yes, all excuses for not actively participating in daily or weekly (at worst) fitness procedures are just redundant.

As a woman in a fast-paced world with countless responsibilities at home, at work, and in social gatherings, there is nominal time to closely monitor fitness. However, if you rank fitness higher on your daily work priority list, there may be a chance you’d pay closer attention and ultimately get back in shape.

Daily or weekly exercise is the assured way to efficiently take on tasks without getting quickly stressed out. Plus you’d not even know how long you’ve been working and you won’t have those habitual back pains or leg pains if you acquiesce to regular fitness activities.

Start now: You’re just in time to build back that desired shape

Engaging in regular physical fitness activities like jogging and running will push up your health status and help you live a longer hospital-free life.

Twenty minutes of workout a day will work wonders. You can practice them right in the comfort of your home without getting any special tools like those at your regular gym center.

For such home exercises, the only material you may need to get is a yoga mat. Yoga mats are best to use when engaging in non-locomotive sports like push-ups, planks, squats, and crunches. That is the only item you might need to get for your home workout program. Quality yoga mats like the Australian yoga mats have sticky cushions that help to protect the joints and other body parts. You can’t do without them.

Add the following exercises to your daily home workout schedule.

●     Jumping Jacks

This workout is a perfect Monday morning choice. Two minutes of jumping jack will relax tensed muscles and increase oxygen flow throughout the body. It will also burn out some fat, give you some stamina and increase your flexibility.

You’re not to miss a day once you get started, and you may decide to lengthen the workout time as you gain mastery and begin having fun.

Here are the steps:

• Have a glass of water or two before you begin.
• Take a deep breath. Hold for 3 seconds. Then, release. Repeat this procedure five times.
• Do some warm-ups; you can walk or jog on a spot in your bedroom for a minute.
• Now, bring your feet close together and straighten up your upper body with hands at your sides.
• Raise your arms above your head and spread your feet shoulder-width apart.
• Jump now and when you land, be sure your feet are close together again.
• Repeat up to ten times at least before going to the next workout

●     Push up

Let this come right after your jumping jack. It is intended to strengthen your shoulders, chest, triceps, thighs, and abdominal muscles. It is a must-do workout procedure.

To get started:

• Lie face down on your mat.
• Next, raise your upper body with the support of your hands.
• Make sure your palms are flat on the ground or rolled into a fist.
• Also, your arms should be a little outside your shoulders and straight.
• Stretch out your legs with your lower body resting on your toes in the plank position.
• Lower your body gradually while bending your elbows until the chest gets near to the floor. Never allow your chest to touch the floor.
• Gradually raise your upper body again with your arms straight as in the initial position
• Repeat at least five times.

●     Squats

Following with a squat is essential to boost your digestion and improve blood circulation as you get into a rather busy day. It tones up your thighs and hips while strengthening your buttocks.

There are several squat procedures you can follow. But any squat exercise should have these steps:

• Keep your shoulders and chest up
• Straighten your back and spread your feet shoulder-width apart.
• Bend your knees and false-sit on a chair. (False-sitting means you pretend to sit on a chair, but there must be no chair around)
• Make sure your back remains straight and your eyes focus on the wall in your front. Never look to the floor.
• Slowly come back to the original standing position.
• Repeat this procedure at least 10 times.

●     Plank

Planking is similar to push-ups. But, it is relatively easier and you don’t have to bend and straighten your elbows from time to time. It is a great way to strengthen your abdomen and practically your entire body.

Even if you’ve never done any sport in a very long time, you can still start with the workouts listed here. You’ll find they will improve your overall health and physique once you’re consistent with them. by these easy exercises daily. Consult your doctor for advice before beginning any workout if you have underlying health issues.

Furthermore, always eat healthily and exercise regularly to stay active and live longer.

Staying fit and maintaining a good body is not only essential for healthy living but also essential to boost one’s self-esteem and self-confidence. Many people complain of stubborn fat and obesity, but they are unwilling to do the needful and pay attention to their bodies.

Maintaining a fit and healthy body requires some effort and consistency. A healthy dietary plan, regular workout, and quality sleep are good ways to achieve fitness success. If you have been admiring others with attractive and athletic body build but do not know how to achieve yours, start your own fitness journey now.

1. Exercise Daily

Integrating at least 30 minutes of daily exercise as part of your daily activity is an effective way to achieve fitness success. Daily workout routines such as jogging, running, swimming, or even strolling will help work up your muscles and burn unhealthy calories. You do not have to do too much to maintain a good physique, so busy work schedules are not an excuse to stay overweight.

If your job requires spending long hours in offices, it will help to consider buying fitness-inspired office furniture such as a cycling desk, yoga desk, desk bikes, and many others. Or you can find an office with everything already prepared for you and your colleagues. The best way to find a great office is to use Osdoro. There are plenty of options waiting for you, tons of offices situated near gyms, which will definitely address your fitness concerns.

2. Workout With A Fitness Trainer

If you need motivation and encouragement to keep you consistent with daily fitness workouts, you should seek a fitness trainer’s service. A fitness trainer will recommend the best workouts and be your inspiration and motivation to achieve a successful fitness goal. Therefore, It is crucial to discuss your fitness goals with your trainer. Also, you and your instructor must come up with a flexible training session that will not interrupt your other busy activities. Making sure you never miss your agreed fitness session is crucial for your fitness success.

3. Healthy Diet

Food intake is another major determinant of a healthy lifestyle. If you want to maintain a fit body, you must be wary of the kind of foods you consume. No matter how your stomach tempts you to take candy and sweets, you must train your mind to resist such foods.

Sugary foods or foods containing high cholesterol and unhealthy fat are harmful to the body. Vegetables and fruits are the best to include in your diet when getting in shape. Eating green vegetables such as broccoli and green beans helps keep the digestive system clean, while fruits like apples, almonds, berries are a good source of vitamins. A healthy diet is an essential factor in fitness success.

4. Get Quality Sleep

Quality sleep helps the body relax well and perform better throughout the day. Making sure to get about 6 to 8 hours of sleep every day is essential to achieve fitness success.

Studies have shown that inadequate sleep can make one gain weight excessively. Therefore, you should never compromise getting quality sleep for any reason. If you happen to feel stressed when you return home from work, you should try taking a nap by all means. About half an hour nap is enough to prevent you from staying up at night.

When you work out, do you have the specific gear that helps you perform your best? There are various exercises to do at the gym, outdoors, or even at home. But, there’s one thing that they all have in common, and that’s the type of gym gear you wear. Workout routines require you to have the freedom of movement. Simultaneously, they must also protect you from injury and the elements. If you want to get into some serious physical activity, the following should be in your fitness bag: 

1. Squat Shoes

Women who weightlift or power lift are utilizing squats to tone, strengthen, and enhance glutes. While the benefits are there, some athletes are making the mistake of wearing just about any kind of shoes to perform squats. But, squats can be dangerous without the right kind of protection squat shoes give your ankles. Once you put on a pair of squat shoes for women, you’ll realize that your feet feel more stable and protected because of their cushioning. They also have raised heels for straighter squats. Squat shoes are worth the investment if you value substance just as much as you do style. 

2. Smartwatch

Smartwatches are not just for tracking time anymore. You can even track the steps you make, be reminded to drink your glass of water, and monitor your sleep. It has features that can help you manage your health and wellness. Integrate it with your smartphone, and you can answer calls via Bluetooth. There are many downloadable apps that you can pair with it, depending on your operating system. 

Among all the gym gears that you need while exercising, a smartwatch is helpful in monitoring your heart rate. You can examine and ensure that you are not overdoing it. Also, it helps to monitor pulse rate and calories.

3. Gym Clothing

Just like squat shoes, you must wear the right workout clothes. They may inspire you to work out because proper gym clothes should complement your body and give you protection. In general, workout clothes should be comfortable so that you can move quickly. The fabric should also wick moisture and keep you cool, especially if you’re into Pilates and yoga. If you’re into cycling, avoid wide-legged pants to keep them from tangling with the pedals. Remember also to dress appropriately for the weather. Loose and moisture-wicking clothes are for summer. Same when it’s winter, but layer your clothing so that you can easily remove them. 

4. Reusable Water Bottle

Proper hydration is essential in fitness and sports. You need up to 6 ounces every 15-20 minutes. You may be wondering what kind of water bottle you should be using. The type of water bottle you need depends on the activity you’re pursuing. Reusable insulated water bottles come with certain features, such as keeping the water colder for an extended period. Others have advanced designs, such as utilizing LED to purify water. Whatever you choose, it should keep your thirst quenched for the duration of your workout.  

5. Workout Towel

Workout towels keep you and other gym-goers protected. The best gym towels are absorbent and quickly absorb your sweat instead of letting you transfer germs onto the equipment. It keeps you cool and helps you avoid clogging your pores that eventually leads to pimples. The best towels are made of microfiber, bamboo, linen, and cotton-polyester. 

6. Compression Sleeves

Working out makes you susceptible to injuries and pain. You can lessen the likelihood of aches and pains by wearing compressions sleeves. You can wear multiple sleeves for your arms and legs, and the coverage differs as well. Compression garments compress areas of the body and prevent the accumulation of blood in areas the sleeve covers. It may help retain the natural flow and route of blood to the heart while you exercise. The pressure or compression also varies, depending on the size of the sleeves.  

7. Headphones

If you love working out with the music on, a pair of convenient earbuds or oversized headphones paired with your mobile device can help with motivation. Listening to your favorite upbeat tunes may help push you to do an extra pushup or lap on the treadmill. When you feel like your energy is getting low, try changing into another upbeat genre. Move along the bats to invigorate yourself. Good quality earbuds or headphones must be sweatproof apart from having decent sound quality. 

Conclusion

Properly working out also means bringing the right items wherever you want to work out. Exercising is good for the body, but the mentioned gear will help you perform and feel your best. Always look for high-quality and affordable gear that is not just long-lasting, but will help you benefit the most from your workouts.

Whether you’re into strength training to prepare for a marathon or an obstacle race, it’s essential to strengthen all the muscle groups in the body to increase efficiency. There’s a notion that if you’re a runner, strengthening your lower body part is what matters only. As running is considered a vigorous exercise, all the body parts—upper and lower—must receive balance strength training.

You don’t need to enrol in a fancy gym membership just to get fit. You’ll just have to ensure that you’re doing the right kind of workout routine that suits your physique to attain positive results. In this article, we’ll share some of the workout exercises suitable for runners and some tips on how you can maximize your workout routine at home.  

1. Ensure You’re Fit

To ensure that you’re physically fit to do a workout routine, you need to see a doctor. Runners are prone to arthritis or joint disease. That’s why it’s essential to get a clearance from your doctor to ensure that your condition will not worsen. According to fitness websites like westonfit.com, there are other cardio exercises that can be excellent alternatives to running when you have a bad knee or not so good muscle condition. You can do swimming, yoga, walking, leg raises, and treadmill.

2. Assess Your Fitness Level

Even though you’re a pro in doing fitness activities, it’s still important to assess the kind of routine that’s suitable for your fitness level. Don’t choose exercises that you can’t execute properly. If you don’t know how to execute push-ups properly, it’s not recommended to include it in your workout routine.

3. Important Exercises First

Exercises that demand tremendous strength and those that target every muscle of the body should go first. This is because you still have the strength to do these. When vigorous exercises are done toward the end of the workout session, you’re already tired and won’t be able to fully execute them.

4. Move In All Directions

An effective workout routine consists of movements that will enable your body to move in all directions so as to cater to all your muscle groups. As a runner, don’t focus on exercising your lower part of the body only. If you’re trying to achieve an athletic body, the more that you should be able to create a routine that will let you exercise each section of your body in just one session.

5. Stay balanced

Maintain a balance between the right and left side of the body as you execute your exercises. Whatever movements you’ve done on the right side should equally be done on the left side. You can do this by using the same count for both sides. Stay balanced by trying exercising using stationary bike such as Marcy Recumbent Exercise Bike.

Final Thoughts

If you’re a runner and you decide to workout, there are suitable workout routines that you can follow to maximize your strength training. Before starting your workout plan at home, assess your fitness level to ensure that you’re physically fit to do workouts. The choice of exercises to execute also matters to ensure that you’re gaining from the workout and not just wasting time and effort.

Running is a form of aerobic exercise that effectively burns calories, strengthens the muscles, improves bone density, and boosts heart health. It’s a great way to stay in shape, and it never fails to put anyone in a good mood. Consequently, it improves quality of life.

If you’re planning to include running in your exercise regimen, remember to start low and go slow. This means that you’ll have to walk before you can run—take the time to just warm up the muscles by brisk walking then gradually increase your speed according to your level of fitness.

Running is a high-impact exercise. If done without utmost precaution, it can cause more harm than good to a person’s overall health. Stretches and dynamic warm-up exercises help your muscles recover faster after training and keep you from sustaining running and walking injuries; these are essential in preparing your muscles and bones before you start running to make sure that you’ll be in your top performance.

Below is a list of the five best stretches to avoid running injuries:

1. Calf Raises

Calf raises not only stretch your calves, but also loosen your tibiotalar joints to prevent ankle sprains.

To do calf raises, begin in an upright standing position with your feet hip-width apart, then lift your heels slowly and hold the stretch for a moment before returning to the floor. Repeat the process 10-15 times.

To turn this into a dynamic warm-up exercise, do jumping calf raises by jumping up about 1-2 inches high and land softly with the balls of your feet.

2. Squats

Squats activate all the muscle groups in your legs while also engaging your core muscles, giving you more stability when running.

To do the squats, begin in an upright standing position with your feet hip-width apart, stick your butt out while squatting down until your thighs are parallel to the floor or as low as you can go, then hold the stretch for 1-3 seconds before you go back to your upright standing position. Repeat the process 10-15 times.

To turn this into a dynamic warm-up exercise, do jumping squats by jumping up with your arms raised above your head instead of just going back to the upright standing position.

3. Alternating Knee Raises

This type of stretching is packed with serious benefits. It stretches your back and hips to help prevent or reduce lower back pain while also working on your abdominals. It also promotes better posture and improves your balance, coordination, and agility.

To do the knee raises, begin in an upright standing position with your feet hip-width apart, raise your knees as close to the chest as possible, then go back to your normal standing position. Repeat the process with your other leg and continue alternating for about 10 raises for each knee.

To turn this into a dynamic warm-up exercise, do knee raises while walking or do it faster as if you’re running in place.

4. Alternating Lunges

This type of stretching loosens up the quads and hip flexors in movements that simulate the motion of running which makes it one of the best pre-run stretches.

To do the alternating lunges, begin in an upright standing position with your feet hip-width apart, then take a long step forward and bend the front knee as low as you can for, at least, five seconds, then go back to your normal standing position. Repeat the process with your other leg and continue alternating for about five lunges for each leg.

To turn this into a dynamic warm-up exercise, do walking lunges or jumping alternate lunges.

5. Toe touches

This classic stretching exercise primarily targets your hamstrings and the muscles on your lower back as well as the joints. It’s ideally done as the last of your pre-run stretching exercises— when the muscles are already warm.

To do the toe touches, begin in an upright standing position with your feet hip-width apart, then bend your upper body forward to try to touch your toes with your fingers and your knees just very slightly bent until you feel a tight stretch in the back of your thighs. Stand back up and pull your shoulders back and push your chest out. Repeat the steps about 10-15 times. To turn this into a dynamic warm-up exercise, jump up with your arms raised above your head instead of going back to the upright standing position.

Bottom Line

These pre-run stretching exercises will not only prevent running injuries, but will also get your blood flowing and your adrenaline pumping. These will help you become more flexible, increasing your athletic abilities and making you more capable of performing your workouts better to produce maximum results.

You can also include some push-ups with your stretches—not necessarily a pre-run warm-up, but it’ll help improve your balance and posture when running.

Running is a great workout routine, and the best thing about it is that you don’t need a gym membership or other people to do this exercise. Because of this, running is considered by many as the go-to workout routine. But if you’re new to running, you need to know a couple of mistakes that are mostly made by novice runners who’re enthusiastic about this new workout routine but don’t have the experience or technique to do it without harming themselves.

Knowing how to avoid these mistakes safeguards you from getting an injury and ruining your motivation to exercise altogether. And with these mistakes in mind, you’ll be able to optimize your running routine better to make sure you burn the excess calories and achieve your desired workout goals. Let’s take you through some of the running mistakes you should avoid.

1. Doing Too Much Too Soon

It’s human nature to want to test your limits. This will be the case right after you incorporate running into your daily routine because you’ll be excited about this newfound desire to maintain fitness. As a result, you’ll find yourself trying to increase the intensity, frequency, and distance covered when running too quickly, something many novice runners are guilty of doing. In addition to this, you don’t take time to rest, which is much needed for the body to recover from this intense workout.

If you want to prevent such issues, experts at https://www.eastidspine.com/ recommend you increase the mileage you’re covering by 10% at most. This is important because running is a high-impact exercise, and overstretching your body might lead to burnout, injury, or illness.

2. Wearing the Wrong Shoes

Investing in running shoes is often disregarded by most newbie runners, and this is a mistake you must never make. This is because running shoes play a vital role in providing you with form and comfort while running. Therefore, you should make having quality running shoes a priority. Ideally, it would be best if you went for running shoes made from reputable brands. If you’re confused about which brand to go for, seek guidance from a salesperson to identify which running shoes offer you the best performance.

With the right running shoes, you’ll less likely get any injuries when running as opposed to old shoes. It would be best if you also get a new pair of running shoes once you’ve used your current pair for a distance between 300–500 miles.

3. Overstriding

As a novice runner, it’s a common misconception to think that taking longer strides is an excellent way to optimize your running and increase your speed. However, this is one of the greatest mistakes you should look to avoid as it only increases your exposure to getting an injury. This usually happens because your heel lands first when overstriding, and your foot is too much in front of your body’s centre of gravity. Because of this, you’re more susceptible to injuries such as shin splints. Moreover, overstriding leads to breaking with every foot strike, meaning you waste too much energy when running.

The best thing to do would be to take short strides that are near the ground while doing a low, short arm swing. You should also aim to keep your steps quick and light while trying to land mid-sole using your foot directly below you with each step you make. Additionally, never lunge forward using your feet, more so when you’re running downhill.

4. Not Taking Time to Recover or Stretch

We’re all time-conscious, and after spending time running, which is time-consuming, you want to take a shower and start doing your daily tasks quickly. However, this is a rookie mistake you must avoid. When running, you should always set aside between 10–20 minutes for stretching and recovery both before and after your run.

Stretching and recovery once you’re done running helps remove the lactic acid that might have built up in your muscles due to the intense workout. This prevents your muscles from becoming strained and tight, thereby becoming more delicate and more prone to getting injured. And to avoid this, you must always set aside some time to do some light stretching and recovery, which will help your muscles gain more strength. Other than this, you’ll also become more motivated to stick to your running routine because you won’t frequently have to deal with annoying injuries.

5. Avoid Overeating Carbs

Your body needs energy when running, and carbs are undoubtedly an excellent source for providing you with this much-needed power. Despite that, it’s crucial to remember still that carbs contain high-calorie content. Therefore, you should aim to find a perfect balance of the amount of carbs you include in your diet, or else your running efforts will be in vain.

The only time you should consider eating vast amounts of carbs is when you’re planning to go for a long training run or marathon, which is about 20 miles. Other than this, you should completely steer clear of complex carbs as opposed to the common misconception among newbie runners that you should continuously be eating carbs while running.

6. Not Using Metrics

It’s always advisable to know the intensity of your runs, and the best way to do this is by using metrics. This is something that you may overlook as a beginner to running but is something that you should prioritize. The reason for this is because it’s the only way you can know how you’re progressing and whether there’s room for improvement.

It’s a much better strategy than running at medium effort each time or running intensely for all your runs.

7. Running Even When Experiencing Pain

The human body is very delicate, and when it’s experiencing pain, it’s best first to examine the possible issue. This is more so an issue you’ll experience if you’re still new to running. And while you might assume this is the normal thing before you get accustomed to running, you shouldn’t run even when experiencing pain. Instead, you should take some time off running and focus on identifying and treating the cause of the pain.

If you ignore the pain you’re experiencing while running, you increasingly become prone to getting a severe injury. As a result, you might spend weeks or months on the sidelines, something that would have been avoidable if you took some time to rest and recover from the pain.

8. Using Too Many Stuff

Many aspects of today’s life are often very complicated, necessitating the need to use special tools and equipment. But this is the complete opposite of running, which is a straightforward workout since you don’t need a lot of gadgets to get started. This is a mistake many beginners make at first, and understandably so due to the excitement and desire to make sure they do things as they see other more experienced runners do.

You shouldn’t take a similar approach of investing in too many gadgets, with the most popular ones among novice runners being;

• Hydration pack
• Heart-rate monitor
• Music device
• Gel-belts
• GPS

Instead, you should simplify your running routine to avoid complicating things and making this simple workout appear complex, hence become demotivated.

9. Not Hydrating Yourself Adequately

Water is essential for the normal functioning of your body and continued health. Without it, then the productivity of your workout will undoubtedly suffer. If you wish to avoid this, it’s always mandatory to drink enough water to make sure you’re well-hydrated. This way, you don’t run the risk of dehydration when taking your runs, which makes you feel fatigued a lot faster.

It’s recommended that you drink between four to eight ounces of water to guarantee your workout’s effectiveness isn’t impacted. If you’re a slow runner, you should take between four to six ounces after every 20 minutes and six to eight ounces if you’re a fast runner.

With that said, you shouldn’t drink an excess of water when taking your runs. Instead, your goal should be drinking the right quantity of water to ensure you only achieve balance. Otherwise, you might end up feeling sluggish and heavy, thereby impacting the goals you had set for yourself.

10. Not Taking Rest Days

Because running is a high impact exercise, you must not run each day and should instead focus on giving your body time to recover from the intense workout. As a beginner, this is more so important because your bones and muscles are yet to adapt to this intense workout. It’s always best to do this because working out daily doesn’t mean you’ll achieve your workout goals faster. In fact, doing this can be counterintuitive because you become a lot more susceptible to injuries that might necessitate you to spend several weeks or months on the sidelines to recover.

Therefore, you need to include rest days in your workout routine. By doing this, you’ll sidestep getting an unwanted injury.

11. Wearing Too Many Clothes

The human body gets warmer after exercising. Because of this, you’re at risk of either wearing too little or too much, depending on the weather of where you live. As a result, you’re prone to experiencing cold-weather or heat-related sickness if you don’t pick the right clothes to wear during your run. And with the wrong clothes, you end up negatively affecting your performance.

To ensure this doesn’t happen, make sure to invest in the right type of fabric to wear during your runs. The best fabrics you should consider are;

• Silk
• Thermax
• CoolMax
• Thinsulate
• DryFIt

Any of these fabrics above is an excellent choice because it absorbs the sweat being produced by your body, thereby keeping you dry. You should avoid garments that are made from cotton because they don’t lose their wetness. This can significantly affect your well-being if you reside in an area with cold weather or make your runs very uncomfortable if you’re from a place with warmer weather.

During the winter months, you should steer clear of the temptation to wear too much clothing because your body becomes warmer once you start running. The best thing to do in this situation is to add between 15–20ºF to the prevailing temperatures to know how warm you should dress up before your run.

12. Trying to Compensate for the Missed Runs

If you’re starting out running, then you most likely have a training plan. However, there are days of the week when you’ll not be able to stick to your plan either due to an emergency, sickness, injury, or not feeling motivated. If this happens, then you’ll have no other option but to skip running for that day.

However, missing out on this run will, in most cases, have a devastating impact, and it will either make you feel like a failure hence become demotivated. When this happens, the common rookie mistake you’re inclined to make is rescheduling your missed run. To do this, you choose to either prolong your next run by double to compensate for the next run.

Although doing this might seem logical, it ends up being detrimental than of any benefit. This is because doing so exposes your body to a significant level of fatigue without giving it enough time to recover. As a result, this increases the chances of getting an injury and hinders you from taking runs in the future.

The best thing to do should you miss your runs is to shrug off any feeling of guilt that might be haunting you. And once you’ve accepted that missing a couple of runs is sometimes inevitable, you’ll be able to deal with the temptation to make up for the missed runs.

13. Starting Your Running Sessions Too Hastily

A common mistake made by most rookies is quickly starting their running sessions. By doing this, you’ll no doubt feel great at first, but your energy levels will drop drastically the more you continue with your run. You should avoid this, and instead, your focus should be on saving your body’s energy. By doing this, you’ll manage to run longer since you’re running at a constant speed. You’ll also be able to run for a longer distance as opposed to if you started sprinting. 

Key Takeaway

Running is no doubt one of the simplest workouts you can try out to achieve your fitness goals. Therefore, it’s normal to assume that this workout can be done without first thinking of how it needs to be done correctly. However, this is far from the truth since there are many mistakes you’re prone to making, thereby putting you at risk of injury and reducing the effectiveness of this workout. If you’re a novice runner, this shouldn’t be an issue ever again after reading the mistakes you need to know about when taking your runs.

Running can do wonders for your mind and body. When done regularly, running helps you improve memory and focus and boost your mood. Running can also build strong bones, strengthen your joints, and improve your cardiovascular fitness. 

You can enjoy countless health benefits whenever you run, but it’s important to properly prepare for this activity. Running for long periods of time when you’re unprepared can only lead to injuries that can set you back from staying healthy and attaining your fitness goals. 

Here are four tips that you can follow for you to prepare for your next running sessions:

1. Take Pre-Workout Supplements

Running is very beneficial, but some people don’t have the energy to survive running for hours. This is especially true for people who are still new to running and doesn’t seem to find joy in the activity. 

If you usually lose interest after a few minutes of trying it out, consider taking pre-workout supplements 30 minutes before your scheduled run. Pre-workout supplements can increase your energy as these products often contain caffeine. This means that waking up early in the morning will no longer make you feel groggy and prevent you from running. With the right pre-workout supplements, you’ll be energized and ready to run for hours!

Aside from this, pre-workout supplements can also enhance your focus, improve your endurance and, enhance muscle growth. How pre-workout supplements affect your body will surely make it easier for you to perform at your best when running. 

2. Invest In The Right Clothing And Shoes

The comfort you’ll feel as you’re running can influence your interest to continue. Regardless if you’re looking forward to running for a few hours, if your feet are hurting as you’re wearing a pair that causes blisters, you’ll likely choose to rest and stop running.

One tip to follow as part of your preparation for your next running sessions is to invest in the right clothing and shoes. Ideally, you should buy light and breathable clothing, so you can freely move when you run. Moreover, you should also invest in high-quality running shoes to prevent your feet from feeling numb and having blisters.

3. Hydrate Through The Day

Proper hydration is important because it prevents infections, keeps organs functioning properly, and regulates body temperature. But, do you know that the amount of water you drink and when you’ll drink it can also affect your performance when you run?

As part of your preparation for your next running session, drink one glass of water every hour before you’re set to run. If you’re planning to run in the evening, you should start your day by drinking a glass of water, and continue doing so until you start to run. Your last drink should be two hours before your run as drinking too much right before a running session can make you feel uncomfortable and lead to swelling.

Drinking enough water is essential before you run as it can help you stay hydrated and energized, as well as ensure that all of your joints are lubricated. Proper hydration can also lessen your risk of cramps and injuries once you start to run. 

4. Consume Simple Meals

The foods you eat can affect your health. This is just one of the reasons why eating well-balanced meals every single day is important to improve or maintain your health. However, as you’re preparing to run, it’s best if you consume simple meals rather than overindulging. You’ll be exhausting your body when your run, and consuming heavy meals can prevent you from running at your best. 

Eating meals that contain excessive amounts of protein or fat hours before you run can cause tiredness and cramping. This happens because your body will be spending too much energy on digesting your food instead of running. Eating foods that are high in fiber, such as potatoes and wholewheat pasta, can also trigger gastrointestinal distress as these are harder to digest. 

If you want to prepare for your next running sessions, consume simple meals two to three hours before. Consuming light meals, like a peanut butter and jelly sandwich, or a bagel topped with jam or honey, is enough to provide fuel to your body so you can run properly.

Preparation Is Key

Regardless of how healthy and enjoyable running is, you should never abruptly incorporate this activity into your daily routine. Keep in mind that your body needs time to adjust to this activity. If you’re planning to run every single day to improve or maintain your health, follow the tips from this article first. These will ensure that your next (or first) running session will be memorable!