How To Assess Your Health & Fitness?

Completing a health and fitness assessment before starting a running routine is crucial for many reasons. Understanding how healthy and fit you can help ensure that your running program is suitable for you. It’s also an excellent way to measure your improvement and growth over the many coming weeks, months, even years. Not only that, a fitness and health profile will screen for known diseases and medical issues in your history and family members history, which can help uncover risks for potential dangers and problems.

Running 101 – The Beginners Guide To Runners Diet

Whether you a decorated marathoner, or a complete beginner, your running performance, recovery, and fitness levels depend, mostly, on eating the right foods at the right times. By eating the right foods and drinks at the right times, your body will recover quickly and be able to perform the way you want it to. Without the proper diet, it matters little how hard or great your running routine is, eventually,  your athletic performance will suffer, and most likely start going backward. That’s why proper nutrition goes hand in hand with logging the miles. Here is the good news In today’s post, dear reader/runner, I’m sharing with you basics of proper runners diet. My hope is that by the end of this post, you’ll have all the pieces you need to start eating healthier. So, are you excited? Then here we go.

Running 101 – How to Train With a Heart Rate Monitor

The heart monitor is an all knowing device that you can rely on every time—if you are serious about becoming the best runner you can ever hope to be . But… If you have never used this wonderful tool before, then, truth be told, I can’t blame nor hold it against you. In fact, using a tool like this one is no easy ride. With all that being said, if you are a latecomer to the party, then fret no more. Today I’m going to share with you my full guide to heart rate training. You'll learn why it's such a valuable tool as well as how to use it for maximum results.

How to Start a Walking Program for Beginners

Fit people, especially runners, are not born overnight. It takes long months of training to get comfortable with regular exercise, especially a high impact sport, like running. But, if you are out of shape and/or overweight (20-pounds heavier or more), then taking up any high-intensity, high-impact from the get go might not be the best idea. If that’s your case, then start with walking. Doing so can prevent you from getting injured and discouraged early on. So, for instance, if your goal is to become a regular runner, you should not entertain any notion of running or walking/running until you can brisk walk for 40 to 50 minutes with much ease. Therefore, whether you’re looking to just get in shape, or serious about becoming a regular runner down the road, here are my complete beginner guide to fitness walking. Note: I’m not a certified physician. So, a word to the wise, before taking up this walking plan, talk with your doctor first, especially if you’re over 40, have serious health issues, have a family history of heart disease, or are overweight. How to Start a Walking Program for Beginners

Top 10 Weight Loss Rules For Runners

Most people take up running for mainly one reason: to lose weight. Heck, that’s what got me into it in the first place. Years ago, I was fat and out-of-shape, but after taking up running everything changed for the better. Just don’t get me wrong. Running does shed mad calories, but it’s not a guaranteed recipe of success. In fact, some runners still struggle their weight or hit weight loss wall, and unwanted weight gain can happen despite regular training. That’s a fact. Nevertheless, don’t throw your running shoes away yet. Today you are going to learn how to reach success with your weight loss running routine. Therefore, here are 9 rules for maximum weight loss for runners.

Knee Pain When Running – The 7 Most Common Knee Injuries in Runners

Therefore, it’s no surprise that the knee is the most common site for injuries among runners (and athletes from all backgrounds). In fact, knee injuries make up roughly 50 percent of all sports injuries, according to research. Knee pain/injury can affect anyone, from beginner joggers who are just starting out, to elite runners who push themselves a bit too hard.

The 7 Hip Flexors Stretches Runners Should Do

First things first, hip flexors are a group of skeletal muscles located in the upper thighs and the pelvis region, linking the legs to the pelvis. These muscles connect the thigh bone—known as the femur—to the pelvis. The primary hip flexor muscles are the psoas major and the iliacus— collectively known as the iliopsoas, which is usually the weakest of all of the muscles. Other hip flexor muscles include the sartorius, tensor fascia latae, and rectus femoris. The Functions These powerful muscles are used in every stride when walking, running, and sprinting. Some of the main functions of hip flexors include:

Top 8 Leg-Strengthening Exercises for Runners

As a runner, strength training in the gym is no longer an option—it’s a necessity. I cannot emphasize it enough. And that’s why I’m writing (and have written) extensively on the subject. Why? If your goal is to...

8 Ways to Increase Lung Capacity For Running

Lung capacity is one of the most crucial factors to consider as a runner. In fact, increasing your lung capacity and improving your breathing should be a crucial element of any training routine. In today’s article, I’ll share with you a few simple guidelines for increasing lung capacity and breathing easier during your runs. This might be all you need to reach your running goals ASAP.

6 Exercises to Help You Become a Mentally Strong Runner

Enter Mental Training For Runners One of the subjects that I’m interested in but haven’t written about diligently, is the subject of mental training for runners--especially what makes a runner mentally strong. Therefore, in today’s post, I’m gonna share with you some of my best advice when it comes to building and maintaining mental toughness for your runs (and for the rest of your life). So why mental toughness is so critical, and how can we develop more of it (without hiring some expensive life coach)?