Work On Your Cardio With Endurance Running

Endurance running is a type of exercise that helps you build strength and develop your cardio. If you want to lose weight, get in shape, become more resistant or simply want to find a new outdoors activity, you should give endurance running a try. Here are a few things you need to know.


Start Slowly


Endurance running can be very demanding from a physical point of view. You are not going to be able to run a marathon anytime soon, especially if you are out of shape at the moment. You need to start slowly and make your runs more challenging as you develop your resistance. Try running for 20 or 30 minutes at a time at first and go for longer runs after a couple of weeks.


Learn To Run Properly


You need to find the right step frequency and step length for your run. You should also focus on setting the heel of your feet first when you take a step. Working on your steps and techniques will make you more resistant and you can avoid a number of injuries by adopting a proper running technique.


Choose A Run Adapted To Your Level


You can decide to run for a certain amount of time or to cover a certain amount of miles. However, there are other factors that can make your run more or less challenging. The pace you follow, the inclination of the ground and the temperature can affect your run. It is best to get a start on flat surfaces and to choose routes where there will be plenty of shades and spots where you can stop and rest for a while.


Make Things More Challenging


You can make your runs more challenging as you progress without necessarily spending more time on running. You can, for instance, choose a route with a steeper inclination or even follow a route that will require you to go up some stairs. Try going for longer runs instead of focusing on increasing your speed since endurance running is not really about speed.


Take The Time To Rest After Each Run


Endurance running is a great way to work on your cardio but this type of workout can be very demanding for your body. You need to wait a full 24 hours before going for another run and should take some time to stretch and rest after each run. Hydrate and eat some healthy snacks to replenish your energy levels after each run.


Invest In Some Gear


You are going to need to buy a few things so you can practice endurance running. You absolutely need to get a good pair of running shoes that is adapted to the shape of your feet. Look for shoes made specifically for endurance running. You also need some clothes made from a light and breathable fabric. A lot of runners buy additional gear so they can easily carry a water bottle with them.


Endurance running is a great way to get in shape and will help you get plenty of fresh air. If you are not used to running, start slowly with short daily runs and take the time to rest after each run. You need to buy some shoes made for endurance running before you can get started. Look for ways to make your runs more challenging as you progress, for instance by trying to cover longer distances or by looking for routes that include some obstacles such as steep inclinations or steps. If you know anyone who is into endurance running, ask if you go on a run with them to get started!

Avoiding Sore Knees While Running

sore knees
Photo Credit: BodyParts3D/Anatomography – Anatomography, CC BY-SA 2.1 jp,

Sore knees are the worst. They come and go, but you will hate how running has an impact on how you feel. After a long run outside, you are going to come back home and feel good about yourself. However, after 30 minutes or so you are going to notice a soreness in your knees. It will start to linger, and then you will see how it gets worse as time goes on.

This is something many runners feel, and you have to be prepared for it.

Let’s see what you can do to avoid it in this day and age.

  1. Wear Running ShoesBegin by going to the local athletics store and getting yourself a new pair of running shoes. If you are feeling soreness, you are clearly not wearing the right pair of shoes at this point.

    You want to get something that is used by others and is the right fitting.

    You don’t want to put on something that is dangerous or is not made for running.

    For example, please don’t go outside and start running in boots. This is not going to help your knees, and it won’t help your body in general.

    You will get injured along the way.

  2. Knee Braces HelpKnee braces are an excellent idea for runners. You will see professionals wear them all the time because they ease the pressure that is exerted on the knee as you are moving around. You will be able to reduce some of the impacts just by doing this.

    The knee will tighten as you do this and that is going to alleviate the stress it takes.

    When the knee has more give to it, this is when you start to wear it down.

    Be sure not to wear the knee brace to a suffocating level where it hurts because of that.

  3. Focus On TechniqueYour technique has to be considered as well. Are you running in an efficient manner or are you clearly showcasing weaknesses in certain points? You might want to have a look at this as well.

    Some people will get an expert to break down their technique.

    You might not have to go that far, but do look at what you are doing.

    Are you using your legs more than your arms while running? Are you not focusing on how your feet are landing? Too many people run with their heels, and that is dangerous.

    You have to spread the weight across the front end of your foot.

  4. Run Shorter DistancesYou don’t have to run longer distances if it has a grave effect on your knees. It is not something you want to sacrifice because once your knees start to go, they are not going to come back. They will only get progressively worse to the point where you are not able to run at all.

    You have to look at this as something you notice as well.

    You cannot let it get to a point where you are not even able to move.

You want to implement all of this as so many runners do around the world. As you grow older, this is going to have a much larger impact on your life, and it might even start to creep into how mobile you are as well. You don’t want it to get to this point and instead you should be looking at the four items of concern mentioned in this read.

You should do what many of the other runners do and use this as a way to improve how you run in general as well.

Start Enjoying Running For Exercise More With These Pointers

running training exercise

While I’m not one of the people that loathe running as a form of exercise, I do see how it can happen. Running can be boring, and it also is hard to get motivated at times. Once you get going, running is invigorating, but even I have problems getting my engine started so to speak. So what should you know so that you can start to enjoy running?


Imagine yourself coming home from work and deciding to get on the treadmill. You know that you need to work yourself up to running instead of walking, but who wants to run on the treadmill? In all seriousness, when thinking about running, you likely think about running outdoors, and that is the first decision you need to make in order to enjoy running, picking that location. Where can you run in your city that provides beautiful scenery, a little bit of privacy and enough space?


It’s actually bested if you have a few different locations. I used to love to run in the city park on the walking path, but running every time there can start to get old. It’s beautiful there, with pecan trees and all kinds of different activities going on nearby. The Little League baseball fields are there, and the wave pool is there, too. It’s a great spot to go running, but I would need at least another location or two to keep things fresh.


Now, another reason people don’t enjoy running is because they try to do too much. When you’re not used to running, you need to build up your stamina and the muscles used for running. You also need to stretch out before you go running. After stretching, you can walk, then speed walk and then break into a jog. When it’s time to stop, stop and go back to walking, giving your body a rest. Don’t feel intimidated if you’re not able to run for very long at first.


The idea is to keep building up to jogging or running longer distances, and you’re not going to enjoy yourself doing that if you push too hard. You’re going to be worn out, your body is going to ache and you’re going to give up. That’s not what you want to happen.


Now, the tips you’ve been given so far are essential to running for exercise, but let’s really start to look now at how you can make running fun. It’s time to bring on the music! Get yourself a portable music device and some earbuds and enjoy your favorite motivational music while running. This will definitely motivate you to keep enjoying running daily.


Devise a reward system for yourself as you notice an improvement when running. Just make sure whatever reward you have planned isn’t going to pack on the calories that you’ve just burned. Moreover, you don’t want to ruin how you feel after you are finished running. Once you get used to running, it will be easier to get motivated at the beginning, and you’ll be looking forward to the good feeling of accomplishment at the end.


Some people find running easier than others because in relation to form. How you run matters quite a lot, and if you need to know how to run properly, now is the time to figure it out. Work on your form, not just so that you enjoy yourself, but also for your safety. Now for one last tip to keep yourself enjoying running for exercise. Why not run with a friend? This can help pass the time, make running for fun and it can also be very motivating.

Should You Use A Breathing Pattern When You Run?

running sports

Depending on who you ask you will likely get different answers. Some swear by it, yet there is an even debate on what type of pattern you should use. If you want to get the most that you can from your running experience take some time to read and consider the information below. From there you can determine which method works best for you and your goals.

Some say that there is no reason to be concerned about your breathing as you run. Those in this camp believe that you will get the oxygen that you body needs based on a biological response. While this may be the case for some, who, without even realizing it, have created a set breathing pattern that works for them, for many others their breathing is what makes or breaks their ability to reach their goals.

When one thinks back to gym class as a child they remember the kids that weren’t able to complete a mile run. In most cases those were the ones that had found that they weren’t able to breathe properly through the run. Very rarely was it just a case of not having the stamina to run that long. Breathing is one of the most important components to having a pleasant run.

Again, for some, creating a breathing pattern that works for them is relatively natural. However, putting your focus into your breathing can actually make a big difference in maintaining a high level of stamina as well as preventing injury. There are basically two different beliefs among those that swear by a specific approach.

The differences lie in the rhythm. Some coaches, who are even at the Olympic level swear that the best method is to breathe in every two steps and then out two steps. The idea is that one receives an adequate amount of oxygen, that is equivalent to the time that they spend exhaling. It is also asserted that this helps to maintain a steady stride that involves the body working at different levels as one.

The other approach is to breathe out two steps and in one. Here the idea is that by having an odd numbered system the oxygen will be equally distributed to both sides of the body. Studies among performance runners have shown that this method may actually reduce injury by ensuring that oxygen is able to reach both legs as they make contact evenly. When compared to other modes of exercise, this actually makes sense as we are taught at young age to breathe out as muscles are flexed and in when the pressure is relieved.

The problem here is that you will get a different answer depending on which expert you seek advice from. All that is left is to determine which method works best for you. Everyone is different and some may find it difficult to implement a breathing method at all. Try the techniques above and see which one suits you so that you can get the most from your running experience.

5 Running Tips To Avoid Injuries

Running Tips

Injuries to muscles, joints and tendons are common among runners. These injuries result from a number of different problems – from incorrect running techniques to simply overdoing it. These 5 top tips could help prevent a running injury:

1. Warm-up

If your muscles aren’t warm when you start running, you could strain them. Always warm-up before you start running. Warm-ups can include:

– Stretching the different muscle groups to prepare them for a run.
– Walking progressing into a run.
– Low impact cardio exercises.
– A short weight work-out.

These warm-up exercises should be used whether you are running on a treadmill or hitting the road. Warm-ups are important for short distances as well as marathon training sessions.

2. Cool Down

In the same way it is important to prepare your muscles for a run, you need to let them cool down properly to prevent cramps and strains. Cooling down exercises include:

– Stretching slowly and gently.
– Slowing your run to a walk until your breathing regulates.
– Simply staying in motion until your body begins to cool.

Cooling down exercises should be performed for at least 3-5 minutes after a run, no matter how short or long the distance. Use a pulse monitor to determine how long it takes to return to your resting heart rate. Your cooling down exercises should be performed during this entire time.

3. Your Limits

Sports therapists confirm that the second most common cause of running injuries is that people simply push themselves too hard, too far, too fast. It is important to know your own limitations and increase your running speed and distance slowly over time, as your body strengthens and your endurance improves.

Unfortunately, the first sign that you have reached your own personal running limit may be an injury. To prevent this happening, you should always approach new distance or speed goals carefully.

On the other hand, running limits can often be psychological in nature. Your own fears, doubts and other emotions can prevent you from achieving your best, especially after an injury. It is important to overcome the psychological aspect in order to perform better.

4. Your Feet And Running Shoes

Don’t run with new shoes if you want to prevent sore feet, blisters and other issues. Walk in the shoes for a few days to break them in. Never run competitively in a new pair of trainers.

If you have any feet problems such as corns, plantars warts or a fungal infection, get these taken care of before running. Running with a foot health condition can exacerbate the problem or lead to complications such as infection.

If you have flat feet, high arches or other unusual foot characteristics, get professional advice about the best trainers to buy. You can use inserts to improve the fit of a shoe or have shoes professionally tailor made. This will cost you extra but will go a long way towards preventing injuries.

Ensuring that you have the right shoes can also prevent other impact injuries and an incorrect running technique causing further problems.

5. Support Accessories

If you have been injured before or if you have a medical condition that affects the muscles, tendons or joints, it may be beneficial to use certain support accessories. Knee and ankle braces or supports are most commonly used in running. These limit the impact on joints as well as stabilize motion to prevent injuries.

If you suffer from pain while running or after a run, it may be best to consult your doctor. A medical professional will be able to diagnose your condition as well as provide you with the best advice to prevent further injuries.

Useful Advice for Hiring the Best Sports Physiotherapist

Injured man at the gym feeling pain in his ankle

If you’re thinking about hiring a sports physiotherapist, then you’re making a great decision. A skilled physiotherapist can help you recover from injuries or illness quickly – with a strong focus on regaining and even improving your performance with your chosen sport.

But how can you be sure that you’ve chosen the best physiotherapist to suit your needs? In this guide, you’ll find several crucial tips for picking the right person for the job. With this in mind, let’s get started.


Tip 1 – Ensure They Have Sporting Experience


With a huge amount of qualified physiotherapists available, choosing the right one can be challenging. However, one of the key distinctions to look for is whether they have sporting experience themselves.

Of course, while anybody who has qualified as a physiotherapist knows how to heal your body, it takes a real athlete to truly understand what you’re going through when it comes to rehabilitation – and they can give you the kind of custom-tailored assistance that only come with experience.

While any sporting experience is better than none, it’s best to find a physiotherapist who has specific experience with your chosen sport, for obvious reasons.


Tip 2 – Check Their Work History


If you can find a physiotherapist who has extensive experience with other athletes, then you’ll probably make the right decision if you choose to hire them. A physiotherapist who has worked with other pro athletes is best because they have a wide knowledge base to draw from, as well as the know-how that comes in handy during difficult situations.

For example, if you’re going to train in a foreign country – does your physiotherapist know who to contact if an accident occurs? Can they work with the local clinics to find you the best doctors quickly and easily? It’s important to keep these considerations in mind whenever you’re choosing a new sports physiotherapist.


Tip 3 – Check Their Location


Another crucial thing to consider is where your physiotherapist is based. Your two main options will either be a private practice or hospital. While the distinction may not matter to some, it can certainly make all the difference for some people. With this in mind, it’s wise to pick whichever option that best suits your needs – as well as consider the traveling time for appointments.


Tip 4 – Obtain a Full Treatment Plan


Any sports physiotherapist worth their salt will be more than happy to show you their entire treatment plan, along with the estimated recovery time for your particular injury. If your physiotherapist has extensive experience, then they should be able to give you inaccurate prognosis, as well as keep you motivated and positive throughout the recovery process.

If your physiotherapist is hesitant to give you the details, then it’s best to find someone who is more upfront and honest about how they’re going to help you.

Overall, choosing a skilled sports physiotherapist doesn’t have to be difficult – but you certainly need to perform a reasonable degree of due diligence to ensure you have the best person for the job. Keep these tips in mind, and you’ll be sure to find the perfect physiotherapist to assist with your recovery.

Training Tips for Runners – How to Become Faster

runner in positionSo you have finally decided that it is time to get into shape, and you are wondering what it is that you should do in order to become a more proficient runner. It’s actually not that hard to become faster each and every week by training without burning yourself out. For those that have not been running for very long, it may seem like a very difficult task. However, once you get past a certain point, your ability to excel and become faster than ever is going to be very simple to do. Here are some tips that you should follow in order to become a faster runner.

How to begin

As the old saying goes: you must first learn how to crawl before you can walk. The same applies, albeit in a completely different way, when it comes to running. Everybody that walks must first become able to walk long distances before they can then segue directly into jogging. For some people, jogging can actually be a lot slower than fast walking because your body has to acclimate to the way that you are moving along. Once you are able to jog a few miles, you will then be able to pick up speed. It is at this point that you can make the gradual progression to running.

Weekly workout routine

For those who are interested in developing very quickly, there is a weekly workout routine that you should consider. It requires you to set goals that must be met each and every day, for 30 days, making sure that you are always on schedule. If you are able to start the first week running three times a week, with a minimum of two days rest in between. This will give your body time to acclimate to the higher levels of exertion that you are going to experience, allowing you to advance forward. Then in the second week, you are going to add an additional day. The first two days should be running back to back, and the following two days spread out two and three days apart. The third week will be five days of running with a rest on Wednesday and Sunday.

runner workout routineBy the fourth day, you should really start to feel that you can not only run faster than you were the prior week, but you will start to notice that your endurance levels are increasing. By the fourth week, you may actually be utterly exhausted, but you must complete the final push. Five days in a row with two days of rest on the weekend is how you complete the fourth and final week. You will then want to rest for three days, and then time yourself against your initial time at the beginning of the month. You should see a staggering difference between not only how quickly you are able to run the miles that you have predetermined in your training regime, but also how your endurance levels have increased greatly.

Marathon training

There are many ways that you can actually run and become marathon material, sometimes in less than two or three months. Half marathons should always be run before full marathons, and full marathons require at least three months of training. It’s the nicest feeling in the world to know that you are improving, and once you are able to move faster on the track, or cross country, depending upon how you are training, you will start to feel better about yourself inside. This 30-day training regimen has worked for countless people, allowing them to quickly get into shape, lose that extra belly fat, and experience more energy than they have had in years.

A Running Programme That Anyone Can Follow

Young lady running on a rural road

Getting back into shape is something that everyone should consider doing, especially if it has been several years. The older  you get, the more  you need to work out, ensuring that your metabolism stays efficient. The reason that people gain weight as they get older is because of enzyme changes in their body, requiring them to have a higher metabolism to burn the extra sugar instead of storing it as fat. This does require a bit of determination on the part of the person that wants to get into shape, but virtually anyone is able to use the following strategies to become more athletic and build up their endurance.

How to start your running programme

As with any type of exercise programme, you need to make sure that you start slow and steady. You won’t be able to build up your endurance naturally, or safely, if you try to run several miles on your first attempt. Your ability to keep up with everyone around you should not be your primary objective. Your goal is to make sure you stay absolutely focused on your own objectives, and reach them in a realistic timeframe. This should begin with walking or slow jogging, depending upon what type of shape you are in and then progressing on to running. You should never run more than a quarter of a mile when you start, and then by the end of two weeks, you should be up to one mile, which is the foundation for then being able to excel.

Progressing to five miles

Most runners will agree that if you are able to reach five miles, this is the platform from which you will be able to run marathons. There is something in the human body that kicks in, allowing you to move forward at an accelerated pace, and really enjoy what most describe as the “runner’s high”. Science has shown that strenuous workouts, especially those which are done for over 20 minutes at a time, will not only start to burn stored body fat, but trigger the production of the growth hormone, considered to be the fountain of youth hormones. These will be produced by the pituitary gland in much higher amounts. Combined with the increase in endorphins, the feel-good hormones, you will start to feel better than you have done in quite some time. It’s amazing what the human body is able to produce when it is put under enough stress, and the end result, if you are diligent, will be a physically fit body that will serve you well for many years to come.

Running is not that difficult to do. You just have to get to the point where you can run so that it is much easier. Most people are able to do this for several months, after which time they will hit the five-mile mark, allowing them to accelerate very quickly toward half marathons, marathons, or even more strenuous workout routines. If your goal is to become physically fit, or to compete against other people, this simple strategy will help you achieve either goal.

Top Marathon Running Tips


Many people think that a marathon as a gruelling activity that can push the human body to the limit. However, a marathon is, in fact, something that anyone can do. All you need is the right amount of determination and preparation to get the body in the right form before committing yourself.

Important tips worth considering if you plan to take part in a marathon:


Check Your Health Status

Running long distances can affect your body in different ways. Hence, you need to go for a health check. Consult with your health physician about your interest in doing a marathon. Ask questions related to your health and if your body is capable of adapting to the physical demands of long-distance running.

It is important to give the right information about your health especially if you are on any medication. The doctor will pay keen attention to the condition of your heart, lungs, breathing, and blood pressure to be able to give you a conclusive clean bill of health.


Have a Program

It is important to find or develop a running program; this is where all professional runners started. The program will help you achieve a clear direction of where your physical efforts are headed. You will have a better plan in place to help you manage your weight and keep your body fit through various exercises besides the occasional running laps.


Take Things in Moderation

Start slow and gradually build your training. Take things in moderation to accustom your body to the strain of running. The first day should start with a quick walk, a jog on the second, and a slow-paced run on the third day. By the end of that week, your body will be able to cope with the short distance runs. Increase the intensity by doing short, fast-paced running bursts to push your body tempo and performance.


Evaluate Your Performance

Never try to compare your abilities with those of other marathoners. What your body can deliver is unique. So concentrate on your personal progress and avoid getting engrossed with following running tips from other marathoners. Set time targets and time each run you make to see how fast you run at set distances and the development that you’ve made. It will help you see if you are stuck or improving.

Part of the performance evaluation will also need you to keep track of your body performance. Experiencing some body aches and exhaustion is common after running. However, things will not be okay if the symptoms are prolonged and causing difficulties in the function of certain body parts. Keep track of our heart rate and breathing. Ensure you also avoid any injuries so keep checking your legs, ankles, waist, back, and shoulders for any signs of sharp pains.


Set Objectives

While the ultimate goal is to get your body in the right form for a marathon, you still need to set objectives when training on the tracks. Determine what aspects of your health and body function need improvement. Whether you still need to lose or gain some weight, and if you wish to partake in a marathon for leisure or run the race to win, make sure you set your sight on the price and that you are working towards achieving the it.

Why It’s Good to Train Before You Run in a Marathon

Training before you run a marathon is highly suggested or else it won’t go well. There are a few ways to go about this, and you’ll learn about that here. Take in this advice and you will have a better idea as to how this can work out to your benefit before marathon running.

Enhances Stamina

Know that if you will run for an extended period of time, you have to be sure that your body is in good shape. Otherwise, you won’t have the needed stamina and could end you getting injured. There are a lot of ways that you can run into trouble if your body isn’t in good enough shape.

When you train, you’ll be able to set goals to where you’ll run further and longer so that you can prepare to do well in a marathon. You should push yourself during training, but never go too far to where you injure yourself. If you start to feel pain or too much fatigue, it’s a good idea to take a few days off from training and get back to it when you are feeling better. That way, you can be sure that your body has the time it needs to heal.

Enhances Focus

When you’re running a marathon, you need to make sure that you have mental focus as well as good physical shape. Don’t let your mind wander too far or focus on things that may make it harder for you to run. There are a lot of ways to train your mind, and one way is to make sure you engage in positive self-talk. That way, when you are thinking the worst is happening, you can tell yourself that everything will be okay, and you can get through the situation.

Prepares Your Mind and Body

Training will take some time, so be sure that you start with it well before the marathon. The longer you train; the better off you will be because it will help your body to get used to what it needs to do to keep up with the marathon. If you wish to place well then you’ll have to remember that others are training too, so by working harder and longer, you stand a better chance. A good marathon runner makes their life about running that marathon whenever possible.

Always make sure that you train properly so that you can have a better chance at getting through a marathon. This is important to solve the negative issues with your body and mind. By knowing how to train, you can prepare for anything that has to do with running.