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Even the most avid runners experience a day here or there when they just don’t feel like running. We’ve all struggled with running motivation at one point or another. Taking a day off from running can be harmless, but it depends on why. If your reason for not running is hunger, tiredness, physical strain or an overwhelming desire to be a couch potato, no harm done…..Story continues…..
By: Anna Ciulla
Source: RunOutsideOnline
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Critics:
Running is the greatest metaphor for life, because you get out of it what you put into it.” — Oprah Winfrey. Our running shoes have magic in them. The power to transform a bad day into a good day; frustration into speed; self-doubt into confidence; chocolate cake into muscle.”The more you’re able to associate running with a fun and positive reward, the easier it will be to motivate yourself to run. It doesn’t have to be a big, expensive reward.
Find something you can do for yourself that you enjoy, whether it’s a small treat, a favorite show, or a dollar in your piggy bank. “Good health, peace of mind, being outdoors, camaraderie: those are all wonderful things that come to you when running. Some runners benefit from pattern breathing, which can help you sync up your breath and your gait while you run. Try these patterns: 2-2 pattern: Take a deep breath in for two foot strikes and breathe out through your mouth for two foot strikes.
Breathe in through your nose and out through your mouth. In my opinion, you should only go more than 20 miles if your purpose is to test mental strength, your race day nutrition, or if you meet elite-level criteria. Aerobic benefits can be made in other ways as long as you set up your training appropriately. Simply put, a running mantra is a word or phrase that you repeat in your mind while you run.
Usually, that word or phrase is something you find encouraging and motivating, and it holds some deeper meaning for you. Simply put, a running mantra is a word or phrase that you repeat in your mind while you run. Usually, that word or phrase is something you find encouraging and motivating, and it holds some deeper meaning for you. Sometimes we runners go through a slump where we can’t run as fast as we usually can.
This could be because you haven’t ran in a long time, you aren’t eating the right foods, or you are too sore from hard workouts. Or, it could simply be that you are frustrated and your discouragement is holding you back. Be sure to motivate yourself by tracking your runs, rewarding yourself, training for a race, and forming a network with other runners. Also, take things slow to ensure you give your body enough time to run properly once again and to avoid injury; before you know it, you will be gearing up for a half marathon.
Warm up with 5 minutes of brisk walking and then gradually mix walking and running. Try running for 1 minute, walking for 2 minutes and repeating. As you become more comfortable running, lengthen the time you do it. Many runners complete a 5K in 30 to 40 minutes, and many runners are satisfied with their time if it’s around this benchmark. The average walker finishes a 5K in 45 to 60 minutes.
A good average mile running pace is around 7–8 minutes depending on various things but if you wish to run races or at least have a good mile time for health purposes, then 7 minute miles are good, or for your case, which is a 5k, we typically try to run them in around 22 minutes or lower would be a good time. Have a good source of carbs paired with protein, making sure the meal focuses on a healthy carb source.
If it’s been more than three to four hours since you’ve eaten, a carbohydrate-rich snack a half-hour before running can ensure you have adequate glucose available before you head out. Using proper running techniques helps the muscles create more force and work together, which helps you run faster. The more you practice an activity, the better you will get. As your ability to run fast increases, challenge yourself to run even faster.
This is the first rule because it is probably the most important. Without this rule, you set yourself up for failure from the get-go. It all starts with knowing your “why.” Once you know your “why” it’s easier to make adjustments when things don’t go the way you intended. Run to the right side to allow others to pass safely. If you are running out-and-back on a trail, ensure the trail is clear of oncoming traffic (runners, cyclists, scooters, etc.) before making your u-turn.
Alert people when you are passing—don’t assume they are aware of their surroundings. In the 30–60 minutes leading up to a run, stick with a light, high-carb snack. For runs lasting longer than 90 minutes, make sure to fuel up with sports drinks or other snacks during the race. Keep fat and fiber intake low in the pre-run meal and snack to ensure adequate time for digestion and absorption. Consume a mix of carbohydrates and proteins before running. Opt for snacks like energy bars, fruit with nut butter, or yoghurt with granola to fuel your muscles and sustain energy levels.
By setting achievable goals, mixing up your routine, finding a running buddy, using music or podcasts, signing up for a race, rewarding yourself, keeping a running log, and embracing the challenge, you can stay motivated and make the most out of your running journey. Running is an excellent form of exercise for weight loss. It burns a lot of calories, may help you continue to burn calories long after a workout, may help suppress appetite and targets harmful belly fat. What’s more, running has many other benefits for your health and is simple to begin.
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