Skip foods that take a while to digest like beans, broccoli, cheese, and high-fiber fruits.
If you’re slightly dehydrated, don’t just fill up on fluids and immediately go for a run. Your body needs some time to rehydrate before you exercise. Going on a run that’s over 1 hour long? Drink a sports drink instead of water to replace electrolytes and carbohydrates.
For example, if your feet have high arches, they may recommend a shoe or insert that gives extra cushioning. These supports can absorb shock, too so you may be able to run for longer without feeling the same impact. Replace your worn-out running shoes instead of hanging on to them. New shoes really protect your feet and enhance your running.
Staying relaxed can prevent muscle strain and keep them flexible. When you run, remember to plant your heel before you push onto your toes.
Inhale through your nose for 2 counts Hold the breath for 2 counts Exhale through your nose for 4 counts
Remember to do a warm-up and cool-down when you’re running. If you’re using your treadmill, make sure there’s a warm-up and cool-down period programmed into the machine. If not, take a few minutes to get your body ready for the workout and slow it down at the end.
Come up with a motivational playlist that you use just for running. This way you can tune in and get going.
Need some more ideas? Check out the sample workouts we’ve included at the end of the article.
For example, you may do an interval workout and run 3 miles (4. 8 km) for 5 days of the week. Go for a longer run on 1 day to test your endurance and rest the next day. The following week, you may extend your interval workouts by 10 minutes and run an extra 1⁄2 mile (0. 80 km) each day to build your endurance.
For example, do a 10 minute warm-up—start with a rapid walk that becomes a slow jog. Then, ease into your regular jog for a few minutes before you spring at top speed for 30 seconds. Go back to a light jog for 1 to 2 minutes before you spring again. Play around with the amount of time that you spend in intense activity. Keep in mind that you’ll need a little longer recovery time with moderate activity if you’re really active.
Lunges Jump squats Clap push-ups Bounding
To work swimming into your schedule, try swimming as a break after a tough workout or just go swim a few laps when you have time. Other low-impact activities include roller skating, jogging in the pool, cycling, yoga, and cross-country skiing.
Side leg kick: Lay flat on your stomach and raise your upper body on your forearms. Bring one leg back toward your butt. Then, lower it and draw back the opposite leg. Do 20 reps. Rowing: Sit up straight with your legs stretched in front of you. Wrap a strap around your legs and cross the ends when you hold them. Then, pull the straps up to your torso and release. Repeat this 10 times. Kneeling sidekick: Kneel on a mat and tip your upper body to 1 side. Stick your arm down to support you and bring the other arm behind your head. Then, stretch out the opposite leg and lift your leg—you can go up and down or move it in circles. Do this about 10 times before you work the other side.
