The post All You Need to Know About Running in Winter appeared first on yourdailysportfix.com.
]]>Wear Layers
Staying warm without overheating can be a bit of a balancing act while running in winter, but it doesn’t have to be so complicated. Our best tip is to dress in layers, starting with a moisture-wicking base layer to keep sweat away from your skin. Add a fleece pullover or cozy sweatshirt for warmth, and top it all off with a windproof, water-resistant outer layer. You’ll be able to adjust your clothing as your body temperature fluctuates throughout your run.
Extremities Matter
Cold exposure causes blood vessels to constrict and reduces circulation, which is not only uncomfortable but can actually put your extremities at risk. Protect your head, hands, and feet with accessories made of warm, breathable materials designed to wick away moisture.
Prevent Injuries
Before running in the cold, it’s essential to warm up thoroughly in order to prevent injuries. Begin with a few minutes of dynamic movement to get your heart pumping, then move on to some stretches to promote flexibility. Once you head out, be mindful of the terrain—shorten your strides to maintain balance on slippery surfaces, adjusting your pace as you go.
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]]>The post What to Eat Before Running a 5K appeared first on yourdailysportfix.com.
]]>Bananas
Bananas are loaded with easily digestible carbohydrates and potassium, which provide a quick energy boost and prevent muscle cramps. Plus, they’re convenient to carry and eat on the go, making them easy to throw into your bag. To stay full for longer, try eating bananas along with a bit of nut butter for some extra protein.
Oatmeal
Oatmeal is a fantastic choice for a pre-run meal, as it’s packed with complex carbohydrates that release energy slowly, ensuring you stay fueled throughout the run. Add some sliced berries or a drizzle of honey for a sweet twist. Just remember to give yourself enough time to digest it before you hit the pavement.
PB&J
This classic combo offers a balanced mix of carbohydrates, protein, and healthy fats. The carbohydrates from the bread and jam provide quick energy, while the peanut butter adds protein for muscle repair and growth. Choose a whole or multi-grain bread for extra fiber.
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]]>The post How to Breathe Better While Running appeared first on yourdailysportfix.com.
]]>Fortunately, there are a few ways to make breathing while running easier so that you can continue to run without feeling so tired. Be sure to consult with a medical professional to determine if running is appropriate for you.
Breathe Through Your Nose
This doesn’t just go for running; nasal breathing is almost always preferable to breathing through the mouth. Our noses act as a natural filter against pathogens and humidify the air we take in. If you do feel like you’re struggling to get enough oxygen, it’s okay to switch to mouth breathing. Over time, the length of time you’re able to breathe through your nose will increase as you build up endurance.
Breathe Deeply
Breathing deeply into your belly can help your body to take in the oxygen it needs as you exercise. Try inhaling for a count of three and exhaling for a count of three while running and be mindful that you’re not taking shallow breaths.
Don’t Hold It
Whether through your nose or through your mouth, the most important thing to keep in mind is to keep breathing at all. When we’re focused on something challenging, it can be easy to hold our breath by accident. Pay attention that your breath is flowing so that your body can continue to receive the oxygen it needs.
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]]>The post Beginner’s Guide: How Far Should You Go on Your Very First Run? appeared first on yourdailysportfix.com.
]]>If you’ve never gone running before, there are a lot of things you might find confusing, from picking the right pair of shoes to mastering your breathing technique. Another thing that’s probably leaving you puzzled is the length and timing of your run.
Running for 15 minutes, or about 1 to 3 miles, may not seem like too much, but it’s quite enough for your first run. Every beginner should take baby steps toward reaching their goals and the goal of your first run isn’t to prepare for a marathon, but to simply see how your body responds to running.
Once your very first run is behind you, everything will seem much easier. In the beginning, you should stick to a slow pace, make a stop when you feel tired, and don’t give up. As you go along, add five to 10 to your runs and slowly increase your mileage, and your runs will reach a pretty impressive number in no time.
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]]>The post Benefits of Running Barefoot appeared first on yourdailysportfix.com.
]]>Improves Balance
While supportive, shoes are also constricting. Feet are confined to the shape of the shoe which may be smaller or differently proportioned than our natural bone structure. Shoes also make it more difficult for us to feel the ground beneath us as our feet strike the sand or pavement. Running barefoot allows our feet to stretch and strengthen, which along with feeling the ground more completely can improve our balance overall.
(@barefoot_runner)Strengthens Muscles
Running barefoot requires the utilization of muscles that may not get as much use when running with shoes. Muscles in the feet are less supported without shoes, and so they need to get stronger in order to carry us where we want to go. Each foot contains over 100 muscles, and running barefoot is a great way to cultivate strength within them.
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]]>The post How to Prevent Running Injuries appeared first on yourdailysportfix.com.
]]>Rest Days
It’s super important to not run yourself into the ground, both literally and figuratively. If you’ve gone a few days straight, you need to make sure you give yourself a least one rest day for your body to adapt and recover.
Stretching
It’s also very crucial to be stretching your feet before and after workouts. Your body needs to retain that flexibility and agility, and stretching is a great way to keep yourself limber.
Start Slowly
Another important thing to note is that it takes time for your body to get used to new changes. If you just started running, the worst thing you can do is run a super long distance right in the beginning. You need to start slow and gradually build it up after that, because if you don’t you may pay for it.
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]]>The post Why Investing in Running Sneakers is Worth Your While appeared first on yourdailysportfix.com.
]]>Yes, Because They Make a Huge Difference
Even though you could technically use the sneakers you currently have, they are world’s apart from sneakers that are geared specifically towards running. Companies make them with the intent that their users will be able to withstand long runs with optimal comfort, and you’ll absolutely notice the difference.
It’ll Encourage You To Run More
If you buy new running sneakers, you’ll feel more committed to your task of running more. You’ll see it as almost your responsibility to follow through on your promise, precisely because you invested money into this plan.
Listen, if you’re truly strapped for cash, then maybe wait a few weeks to save up, or at least make sure you’ll serious. But if it won’t break your bank, then go for it!
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]]>The post Best Ways to Summon the Courage for Your Very First Run appeared first on yourdailysportfix.com.
]]>Breathing Techniques
Getting of breath while running is common and that’s one of the main reasons why so many people don’t enjoy it. Beginners struggle the most, so it comes in handy to learn some basic breathing techniques before your first runs.
Baby Steps
You don’t have to cover 5K or more on your first try. Don’t put too much pressure on yourself and run for however long it feels comfortable, even if it’s just 10 or 15 minutes.
(@andiezlanuite.dj)Staying Hydrated
The lack of proper hydration can make running unbearable, so it comes in handy to bring a water bottle along or choose a route where you can find water fountains along the way.
Time and Place
If you don’t feel comfortable running into too many people during your first run, opt for a route that isn’t too busy and try to head out early in the morning or late in the evening to avoid big crowds.
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]]>The post 3 Tips for Making the Transition from Winter to Spring Runs appeared first on yourdailysportfix.com.
]]>Take It Easy
Don’t expect your outdoor runs to go smoothly right away. It will take some time to get used to a new environment after months of running on a treadmill because you’ll have to adapt to new conditions that you can’t control.
Pace Yourself
Running on a treadmill is much easier than running outside and you shouldn’t push yourself too hard to reach the same results. You’ll need to slow your pace and increase it gradually as you get used to running outdoors, but give yourself some time to get used to this transition.
Baby Steps
You don’t have to switch to outdoor workouts 100% once spring is here—you can mix outdoor and treadmill running in the beginning. You should also consider increasing your mileage gradually to avoid overuse injury because it will take time before you can cover long distances.
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]]>The post 3 Things to Keep in Mind if You Want to Run Every Day appeared first on yourdailysportfix.com.
]]>Rest Days
Rest days are a must when it comes to pretty much every physical activity, and running is no exception. You should take breaks to avoid overuse and potential injuries, and only do some light activity on your rest days, especially the ones that aren’t as high-impact as running.
Joint Strain
Speaking of running’s high-impact nature, you should put some extra effort into making sure it’s not so hard on your joints if you’re doing it every day. Run with proper form, make sure you’re wearing appropriate shoes, and don’t forget to stretch before and after your runs.
Distance and Intensity
If you insist on running every day, at least try to make your workouts less grueling by running shorter distances. Decreasing your intensity and pace also can help you avoid overuse injury, which happens to be the biggest risk when it comes to running every day.
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