Here Are 5 Benefits Of Running In The Cold

Races usually start early in the morning, at 8 am. I know, for my first couple of runs, I'd get there at 6 in the morning for registration and its cold as a bitch. I'm freezing, my cheeks are numb; my hands feel like ice, I can't feel my ass, and I wonder "why the hell did I sign up for this damn race?" Well, good news, people. Running in the cold actually has its benefits. It's actually better to start training in the cold so that way, you can prep your body and get used to it.

Here are 5 benefits of running in the cold

Running in the cold increases your stamina. Of course, running in the cold is difficult, and it takes not only motivation, but perseverance to do it. The cold, like all adverse weather conditions, trains your body to function during difficult times—much like the later stages of a race will be. Increasing your stamina by running in the cold and adverse weather conditions of winter will increase your race performance.

Running in the cold develops and enhances mental toughness. Just as your body benefits from running in adverse conditions, your mind benefits as well. The mental fortitude gained by running in the cold can propel you to the finish line of a race when the going gets tough.

Running in the cold trains you for cold-weather races. If you live somewhere that sees cold weather for a significant part of the year, running in the cold is inevitable. Just as inevitable, if you are an avid racer, is running a race in the cold. Training in the cold mimics race-time conditions, allowing your body to become used to what it will experience during a race and increasing race day performance.

Running in the cold prepares you for a more productive spring running season. Most cold weather running takes place during the winter months, when many armchair athletes remain dormant. Bucking this trend and running in the cold prepares you for increased performance come springtime. Maintaining a base level of fitness throughout the winter months results in faster runs and better endurance during the following spring and summer running seasons.

Running in the cold is less difficult than running when it is hot. While running, the body generates excess heat that is exhausted through the skin. Running in the cold keeps the body cool, allowing heat to escape more readily. With proper cold weather gear, running in the cold can be easier than running on a hot summer day.

A Few Of The Dozens Of Benefits Of Running

Running has been an aerobic activity that has proven its value for centuries – long before the days of Bowflex or total body gyms. The convenience and anytime availability of this exercise is matched in greatness by its many benefits. People of all ages can run and live healthy and fit.

Some of the biggest benefits of running include:

Keep your bones strong: By keeping our bones active and off the couch, we are keeping them strong and able. Keeping our bones strong is especially important in the prevention of bone conditions like osteoporosis.

Keep your heart active: Training and running for as little as thirty minutes a day can improve blood flow to your heart and strengthen the overall condition of your cardiovascular system.

Calorie cruncher: Running is said to be one of the highest calorie burning aerobic exercises!

Stress buster: Many avid runners claim that a long run after a tough day at work or a long day at school is just what they need to clear their mind, loosen up and feel empowered.

Economically affordable: The great thing about running is that you don't need fancy gym equipment or even a membership to your local fitness club. Your legs are part of your body and require zero down payments and no monthly bills.

These are only some of the dozens of reasons to begin or continue running. All you need is a pair of quality running shoes and a killer playlist and then you're ready to rock and roll. Get started on your own adventure and be sure to come in and let us know how it feels to call yourself a runner.

Running Tips For You To Stay Healthy And Active

We all want to be healthy, but the fitness needs the exercise, and there are a lot of kinds of sommon sports in our lives, such as swimming, hiking, riding and running. I believe that everyone does these sports almost every day. Most fitness professionals regard running as a great way of staying fit and healthy. The difference between running and general fitness is that running is more inclined to the development of specific skills or abilities.

Running is also capable of toning down the body fats of a person. Because of its rigid and strict health program, a runner is able to maintain a well-balanced lifestyle in order to cope with the strenuous demands of running. In running, you should learn how to value your overall health. Otherwise, you can never endure the kind of energy that is required when running long distances. Therefore, for us who are into running, here are some running tips that you could use in order to stay healthy and be active:

Warming up is something that a lot of people don’t normally do. Getting your muscles warm and loose before you run will help to prevent injury. A slow jog or even a brisk walk for a few minutes will help to loosen your muscles. Another running tip to go with this is to stretch for a minute right after your warm up but before you start your actual run.

Water is one of the most vital elements for a runner. When you run you perspire and without replenishing the loss of fluids there can be serious health complications and even death. However, for many runners, water is probably not enough. To replace the electrolytes that are also lost with perspiration it is best to drink some sort of sports drink. Along with the fluid, sports drinks have a couple of other important ingredients that need replacement: carbohydrates and electrolytes.

Electrolytes are lost during perspiration and these are best replaced by most sports drinks. Carbs, on the other hand, are also needed by the body during runs. Carbs provide energy to the body so that it can meet the demands of the activity. A small running tip is to make sure you get a sports drink that doesn’t have too much sugar in it, your body doesn’t need the extra sugar.

Most runners should make sure to have calcium present on their diet. Calcium helps to make your bones stronger. This is important for runners because of the constant pounding that our bodies take from the many miles we run. Since runner’s bodies are more exposed to greater physical stresses, it is crucial to have strong bones. Strong bones will help to avoid fractures that can take you away from your training.

Tips For Running For Fitness

Running for fitness is an excellent form of exercise. Not only does it get you into shape, it will also improve your health. It works almost every muscle in your body, including the heart. Since it strengthens the heart, your chances of getting a heart attack will decrease. Running will also build up your circulatory and respiratory systems.

Aside from giving you a full body workout, running for fitness will also help improve your concentration. When you run, you need to focus on going beyond the physical pain and pushing past your limits. Running is also a great way to relax. Many people find running to be a very calming activity. Once you get past the discomfort and pain, you will actually start to enjoy it. You can actually do some of your best thinking while running.

Running for fitness will improve your health, keep you in shape, and extend your lifespan. Considering all the benefits you get, it's really the cheapest and easiest kind of exercise. So what are you waiting for? Go and get started now! But first, here are a few tips on running for fitness:

Get a pair of comfortable running shoes that are appropriate for your foot type. The right pair of running shoes should bring you to a good start. Also make sure that you are appropriately dressed. A pair of running pants and a tank top should be comfortable enough.

When getting started, a beginners running program will help you with all the running basics. These programs have a combination of running and walking. Doing both running and walking during your first few weeks will help you develop more stamina.

Beginners should start small. A common mistake that beginning runners make is to run much more than what they could handle. For a beginner, it is best to run no more than three times a week. This will prevent your body from getting sore since you are not used to running. Increase your mileage safely by building up slowly.

One of the advantages of running for fitness is that you can do it almost anywhere. You can run outdoors in the park where you can get to enjoy the view. You can also use an indoor track at the gym. And you can also run using a treadmill at home while you watch TV or do other things.

The beginning is probably the most challenging part in running for fitness. You can stay motivated by setting some realistic short term and long term goals for yourself. For example, you can set a goal to lose five pounds in three months and 10 pounds in six months. It will be very fulfilling when you achieve your goals. When you have got something to work towards, chances are bigger that you will keep on going with your fitness regime.

You don't need expensive exercise equipment or weight loss pills. Running for fitness is effective, healthy and fun. So start now and enjoy the benefits of running soon! 

Running Make Me Look Like Strong

I hate the sports very much before,so I was alway ill,the doctor suggest that I must do some sports to improve my resistance."One of our key goals is to maintain an injury-free state," he says. "To run a 5K, or any competitive distance, you need to build up to it." To accomplish this, Williamson created a program that incorporates running, walking, and cross-training, as well as weekly drills to perfect form and improve efficiency.

This is my training plan:
Training Glossary
Run/walk: Builds run volume (another way of saying how long or far you can run without needing to stop and rest) by alternating intervals of running with intervals of "recovery" walking. To do it: After warming up, run for three minutes, then walk for two; repeat for the full time prescribed. After a recovery day, repeat the sequence. As this gets easier, gradually increase the length of the running interval and/or decrease the walking interval. A typical progression might be: 3/2 run/walk; 4/1 run/walk; 5/1 run/walk; 6/2 run/walk; 6/1 run/walk; etc. As you progress, your goal is to shorten the recovery time and increase the total volume of running time. If using a heart-rate monitor, stay in the 50 to 96 percent range (of the average heart rate from the eight-minute run test); if using RPE, aim for a six or seven.
Elliptical trainer workout: A low-impact cardiovascular workout that continues to develop increased fitness on recovery (or non-running) days. "Cross-training helps you stay mentally fresh, as well as working muscle groups you don't normally use," Williamson says. Do it for the time prescribed at an RPE of five to seven. If you don't have access to an elliptical machine, cycling, swimming, rowing, and skiing are all great ways to boost your heart rate and give your mind and body a break from running.
Basic skip: A drill designed to improve running mechanics and emphasize proper form. To do it, perform an exaggerated skipping motion for the time indicated, focusing on the following aspects:
• Foot strike: how and where your foot hits the ground. "You want your foot to land directly beneath your center of gravity, or your belly button," Williamson explains. If you strain to plant your foot far out in front of you, it stresses the leg muscles and bones and could lead to pain or injury.
• Knee drive: how you use your legs to propel yourself forward. "Concentrate on bringing your thigh up to parallel with the ground, and leaving the lower half of your leg relaxed," Williamson instructs.
• Arm swing: how you use your arms to propel yourself forward. Bend your arms at 90-degree angles, and swing them so that your upper arms do not go higher than parallel to the ground. Avoid swinging your arms across the midline of your body.
Foundation run: Builds run volume by eliminating recovery periods. To do it: Run for the prescribed amount of time at 50 to 88 percent of your average heart rate (from the eight-minute run test) or aim for an RPE of six or seven. If your heart rate becomes too high, simply back off the intensity. The great thing about training with a heart-rate monitor is that it forces you to take it easy.
Now I am very strong and almost is not ill,I think you can think about this plan,no matter you are healthy or not.