Best idea for lunch or dinner:
Just made some quinoa salad.
1 cup of quinoa
1 1/2 tomatoes
Handful of cilantro
1 cup of corn
I took a long run today and now my legs are sore. I absolutely love that feeling. Am I the only one?
I never ran down this street and I have no idea where it leads. This is gonna be an interesting jog.
- Wear spandex shorts under your regular running shorts so you don’t chafe
- Cotton socks will only lead to blisters; invest in socks designed for running.
- Join your local running club—check with your local running store fitness center and/or recreation department to find one
- Find a committed running partner. It is much harder to skip a run when you have someone else depending on you
- Remember that- It gets easier.
- Accept and appreciate the fact that not every single run can be a good one
- Do not compare yourself to others. Run within yourself and for yourself first.
- Even a bad run is better then no run at all
- If you normally run with music try skipping it and listening to your feet to hear your pace and your gait
- Don’t be discouraged if you don’t experience weight loss immediately
- Start a running blog, to see your progress and set goals
- Hydrate. Make it a habit to drink water throughout the day
- On long runs eat something every hour—whether you feel like it or not
- During longer runs if you don’t like to carry water take some cash in your pocket pouch or a shoe wallet. Run a route where there’s a corner store that you can use as a pit stop to pick up your water and maybe use the bathroom
- To aid recovery the most crucial time to eat and drink is in the hour immediately after you run
- Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing
- Do not increase your mileage more than 10 percent per week
- If you are prone to shin splints and lower leg pain try running soft trails for your Training runs and save the asphalt for race day
- Do not run two hard days back-to-back
- Ice aches and pains immediately
- Pay attention to your form. Try to run lightly to minimize impact that could lead to injury
- When running don’t forget the bug spray, sunscreen and a hat- BIG TIME!
- Neosporin (or another antibiotic cream) is good for chafed areas
- Make sure you cut your toenails short enough so they don’t jam into your Shoes
- Be careful about running on paths that force you to run consistently on a slant. It’s hard on the hips knees
- Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes
- Do not ice for more than 20 minutes at a time
- For beginners, set mini goals to keep you motivated. (Can be minutes [run 5, walk 10], run between street lights then walk between street lights, run till the next bus stop, until you pass a car on the street)
- Do not use the hot tub after a race. It will increase inflammation and hinder healing
- Be aware of cyclists approaching you from behind and try to keep to the right. Try to pay special attention when running with music
- Run facing traffic.
- Never assume a car sees you
- Doubleknot your shoe laces so they will not come undone when you run\
- If you listen to music, put earbuds in the go inside your ear, if you are usuing the ones that sit in your ear, it will fall out
- Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs
- At first keep your runs short and slow to avoid injury and soreness so you do not quit.
- If you are breathing too hard slow down or walk a bit until you feel comfortable again
- Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.
- Set realistic short term and long term goals
- Remember Soreness one to two days after a run is normal (delayed onset muscle soreness).
- There’s no shame in walking
- Four laps around the local the high school track equals one mile
- Vary your training routes. This will prevent boredom and prevent your body from getting acclimated
- Push through rough spots by focusing on the sounds of your breath and feet touching the ground
- Do abdominal breathing to get rid of side cramps
- Run on trails if at all possible. It will be easier on your body and you’ll love it
- Dress as if it is 10 degrees warmer than the temperature on the thermometer
- Run early in the morning or later in evening to avoid mid-day heat
- To keep cool in hot weather soak a bandana in cold water wring it out a bit and tie it loosely around your neck
- In the winter dress in layers (coolmax or other technical clothing) and wear a headband over your running hat to cover your ears
If you’re looking to gain inner thigh muscle, this is it.