onefitmodel:

wickedfittothemax:

10 WAYS TO IMPROVE RUNNING
from fitbie

LOOK AHEAD 
People who run more than 35 miles a week are 54 percent less likely to suffer age-related vision loss than those who cover 10 miles a week.

KEEP THE BEAT
Runners who log a weekly run of 10 miles (or more) are 39 percent less likely to use high-blood-pressure meds and 34 percent less likely to need cholesterol meds compared with those who don’t go farther than three miles.

FUNCTION WELL
Men who burn at least 3,000 calories per week (equal to about five hours of running) are 83 percent less likely to have severe erectile dysfunction.

BUILD BONE
Running strengthens bones better than other aerobic activities, say University of Missouri researchers who compared the bone density of runners and cyclists. Sixty-three percent of the cyclists had low density in their spine or hips; only 19 percent of runners did.

THINK FAST
British workers were surveyed on a day they worked out and a day they didn’t. People said they made fewer mistakes, concentrated better, and were more productive on the day they were active.

STAY SHARP
A study in the Journal of the American Geriatrics Society reported that women who were active as teenagers were less likely to develop dementia later in life.

SLEEP TIGHT
Insomniacs fell asleep in 17 minutes on days they ran, compared to 38 minutes on days they didn’t. They also slept for an extra hour on days they exercised.

SNEEZE LESS
People who exercise for an hour a day are 18 percent less likely to suffer upper-respiratory-tract infections than those who are inactive, according to a study from Sweden. Moderate activity boosts immunity.

BREATHE EASY
Researchers had asthmatics do two cardio workouts and one strength session a week. After three months, they reported less wheezing and shortness of breath.

LIVE LONGER
A review of 22 studies found that people who work out 2.5 hours a week are 19 percent less likely to die prematurely than those who don’t exercise. A separate study found that active people have a 50 percent lower risk of premature death.

This is so so amazing. Im not even surprised! I just want to send this to every person i know!!

(via healthy-fit--for-life)

Not to mention, it’s a lot more fun!!

(Source: jesuisbonne, via workoutgrind)

25andfit:

Four Ways to Stop the Dreaded Side Stitch

Few things are worse than getting a side stitch during a run. Here are three ways to prevent the problem, and one strategy for stopping a stitch in its tracks:

• Eat mindfully pre-run. There are many theories as to why stitches occur, and one of them factors in what and when you eat pre-run. Foods that are higher in fat and fiber take longer to digest. That doesn’t mean they are bad foods, but if you eat them within one to two hours before a run, they can cause havoc—creating stomach upset, stitches, and other problems. Experiment with a variety of foods pre-run, eat lightly, and give yourself plenty of time to digest. One person’s perfect pre-run fuel is another’s disaster.

• Invest in a solid warmup. Going from sitting to running speed may save you time on the watch, but it can create irregular, rapid-fire breathing patterns, which can translate to you bending over in pain on the side of the road (with a side stitch). Invest in two to three minutes of brisk walking, gradually work into an easy running effort, and then into your planned running workout pace. Doing so will increase the quality of your workout and decrease the risk of stitches that arise from pushing the throttle too soon.
  

• Regulate your breathing. Run like a swimmer—with efficient breathing patterns that are in sync with your body. Swimmers can only breathe when their faces are out of the water (obviously), so they focus much of their time learning their breathing tempo and matching it to the rhythm of their stroke. Runners can benefit from the same technique by matching their breathing to their strides—inhaling for two to four strides and exhaling for the same. The faster the pace, the shorter the sequence (fast pace = one or two strides per breath, slower = three or four strides per breath). This can not only prevent stitches, but also improve the efficiency of your oxygen transport. Plus, it’s a great way to keep in touch with your running effort levels without a watch.

• Slow down and exhale to release the stitch. If you still get another side stitch, implement this strategy and it will go away in seconds (I promise). Slow your pace and exhale as the foot on the opposite side of the stitch strikes the ground. This doesn’t mean every time that foot hits the ground, but as you exhale, do so in sync with that opposite side. When you exhale, you use the muscles of your diaphragm. When this happens in unison with your foot striking the ground, the impact forces travel up the body and through your core (your side too) and exacerbate (piss off) the muscles in spasm creating that stitch. When you change the side of the landing forces to the opposite side, the tension causing the stitch releases. For example, your stitch is in your right side. You slow your pace, and exhale as your left foot is hitting the ground. Voila! Side stitch is history and you’re running without swearing once again .

Happy Trails.

(via eatdrinkflossandrun)

health-freeak:

Running Tips:

1. Wear spandex shorts under your regular running shorts so you don’t chafe
2. Cotton socks will only lead to blisters; invest in socks designed for running.
3. Join your local running club—check with your local running store fitness center and/or recreation department to find one
4. Find a committed running partner. It is much harder to skip a run when you have someone else depending on you
5. Remember that- It gets easier.
6. Accept and appreciate the fact that not every single run can be a good one
7. Do not compare yourself to others. Run within yourself and for yourself first.
8. Even a bad run is better then no run at all
9. If you normally run with music try skipping it and listening to your feet to hear your pace and your gait
10. Don’t be discouraged if you don’t experience weight loss immediately
11. Start a running blog, to see your progress and set goals
12. Hydrate. Make it a habit to drink water throughout the day
13. On long runs eat something every hour—whether you feel like it or not
14. 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
15. To aid recovery the most crucial time to eat and drink is in the hour immediately after you run
16. Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing
17. Do not increase your mileage more than 10 percent per week
18. 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
19. Do not run two hard days back-to-back
20. Ice aches and pains immediately
21. Pay attention to your form. Try to run lightly to minimize impact that could lead to injury
22. When running don’t forget the bug spray, sunscreen and a hat- BIG TIME!
23. Neosporin (or another antibiotic cream) is good for chafed areas
24. Make sure you cut your toenails short enough so they don’t jam into your Shoes
25. Be careful about running on paths that force you to run consistently on a slant. It’s hard on the hips knees
26. Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes
27. Do not ice for more than 20 minutes at a time
28. 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)
29. Do not use the hot tub after a race. It will increase inflammation and hinder healing
30. Be aware of cyclists approaching you from behind and try to keep to the right. Try to pay special attention when running with music
31. Run facing traffic.
32. Never assume a car sees you
33. Doubleknot your shoe laces so they will not come undone when you run\
34. 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
35. Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs
36. At first keep your runs short and slow to avoid injury and soreness so you do not quit.
37. If you are breathing too hard slow down or walk a bit until you feel comfortable again
38. Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.
39. Set realistic short term and long term goals
40. Remember Soreness one to two days after a run is normal (delayed onset muscle soreness).
41. There’s no shame in walking
42. Four laps around the local the high school track equals one mile
43. Vary your training routes. This will prevent boredom and prevent your body from getting acclimated
44. Push through rough spots by focusing on the sounds of your breath and feet touching the ground
45. Do abdominal breathing to get rid of side cramps
46. Run on trails if at all possible. It will be easier on your body and you’ll love it
47. Dress as if it is 10 degrees warmer than the temperature on the thermometer
48. Run early in the morning or later in evening to avoid mid-day heat
49. To keep cool in hot weather soak a bandana in cold water wring it out a bit and tie it loosely around your neck
50. In the winter dress in layers (coolmax or other technical clothing) and wear a headband over your running hat to cover your ears

These are SO helpful! I’ve finally started running and these tips will help me and get me more motivated! (:
follow: http://health-freeak.tumblr.com/

(via carrotsandgreentea)

(Source: myworldinterrupted, via adjusttheaction)

health-freeak:

Here are some useful tips for yoga:

• The time most suitable for Yoga is in the morning before breakfast when the mind is calm and fresh and the movements can be done with ease and vitality
• The most important things you’ll need to get started - as they say - are a big heart and a small ego.
• A person must seek a place of quietude, which is well ventilated, free from dust, insects, unpleasant smell, draught, and moisture. There should be no distraction whatsoever.
• You must empty your bowels and bladder, clean your nostrils and throat of all mucus, consume a glass of lukewarm water and then begin the exercises after 15 minutes
• Always remember that you should begin with the easy postures and then proceed to the difficult ones. One must follow the graded steps of Yoga
• In the beginning, all movements should be practiced lightly and you must cease to go further if fatigue shows.
• Yoga trainers recommend a balanced diet (sattwik). There should be an interval of 4 hours between meals
• The clothing should be loose and as scanty as possible, because maximum amount of the skin should be exposed to air.
• Form-fitting cotton/Lycra pants and shirts are the best.
• The breathing should be long and deep. The mouth should be closed and inhale and exhale only through the nose.
• You can check out some other commercial Yoga accessories, like Yoga belt, foam blocks, Yoga pillows and rubber mats.

I’m not too sure about you guys, but I found these tips actually really interesting! (:

(via 500daysofitness)

(Source: myhealthyamore, via 70lbstothin)

nolongerbe-thefatfriend:

USEFULL

(Source: sangapupi, via slim-strong-sixteen)

(Source: paintmyboneskinny, via happyhealthyhearts)

(via glitteringsweat)

w0rkout-life:

Tips for running uphill:

-Run on your toes. 

-Pump your arms vigorously.

-Drive your knees upwards. You want your foot to hit at about a 90 degree angle as you go up the hill.

-Breathe in your nose and out your mouth. Try to regulate it into a slow, relaxed, rhythm. 

-Relax your shoulders- they’re probably going to be tensed up. 

GO!!! :)

i love hills :D

(Source: llovisah)

overcoming-obstacles:

leanmeanworkoutmachine:

How to Maximize Those Butt-Toning Squats! 

If strong, sculpted legs are what you’re after, you’ve got to become one with the squat. The basic exercise targets glutes, hamstrings, quads, and core, so incorporating it into your strength-training workouts is definitely worth your while. Here are some ways to get more bang for your butt — er, I mean buck — when doing squats:

Focus on your heels: When doing a squat, make sure to shift your weight back onto your heels and lower the body as if you’re about to sit in a chair. This proper form helps to put even more focus on the glutes and hamstrings and takes pressure off the knees. It also offers a stable surface that enables you to get low to the ground, which is what makes the move so effective.

Try variations: Target lower body muscles differently by changing the position of your feet. Squat with your big toes together, feet out wide, and try one heel or both heels lifted, or even one leg lifted (to get legs like Cameron Diaz). Step on a Bosu ball and squat on a wobbly surface to work your core, and try twisting variations for even more of a challenge. Check out this list of different squat variations.

Multitask with weights: Squats focus on the legs and butt, but you can make it a total-body move by working your upper body at the same time. Grab a set of dumbbells or a resistance band and while squatting, do front raises, biceps curls, overhead presses, lateral arm raises, and overhead triceps extensions.

Take your squats for a walk: While squatting, take steps forward or backward as if you’re walking, or take steps out to the side. Make it even harder by tying a resistance band around your ankles for even more of a burn. Learn how to do squat walks with a resistance band here.

Add a jump: Work your heart and leg muscles by adding a jump between reps. Get into your squat position. Bend the knees and lower down and, as you’re coming up, press off the balls of your feet into an exploding jump, then land in squat position and repeat. This is also a great move for challenging your core and balancing abilities.

Hold it: Traditionally you move the torso up and down as you do your squats, but if you lower down and hold the position for 15 or more seconds, you’ll really feel the burn. While lowered, you can also pulse up and down ever so slightly for 15 seconds before coming all the way up.

Hands down this is my favorite exercise

(Source: , via 500daysofitness)

(Source: curvesporation, via just-a-scale)

thehealthywarrior:

A lot of this is hard to tell unless you’re a specialist or REALLY know your body. BUT if you go to stores that specialize in running shoes, they will tell you this stuff for you. Most of the consultations are free….so don’t pay for that shit. Most are commitment free…so don’t do it if they’re like “it’s free if you buy our $300 running shoes.” Also, I assume a podiatrist could tell you. I got mine at Fit2Run at the Florida Mall.

(via jesstryintobefit)