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Author: richmore

Safety Tips for Runners

November is National Running Safety Month

According to the National Highway Traffic Safety Administration, 70% of pedestrian deaths occur between the hours of 6 p.m. and 6 a.m. Because of this, if you are running at night it is important to wear, bright. reflective gear to increase your visibility to drivers. Dress to be seen!

Wearing reflective gear such as running pants, jackets, sashes or headbands increases the distance in which drivers can see you from 180 feet (if wearing neon or white) to 500 feet.

*If a car is moving at 40 miles per hour, it will take more than 180 feet to come to a complete stop.

Since most headlights angle down, lighting the lower leg is important. Most running shoes have reflective materials built in them but adding reflective tape can be an added safety benefit. This reflective tape can also be placed on feet, ankles and wrists to accentuate moving parts.

The time change in fall means shorter days and less daylight. In addition to your busy jam-packed schedule, this can make running in daylight hours nearly impossible. Those after-work, stress relieving runs by sunset are now in the dark and that black hoodie just isn’t going to cut it.

The simplicity of running is what makes it appealing but staying safe is what makes it possible for you to run another day.

Helpful Reflective Gear for Runners and Other Athletes:

  1. A heavy-duty reflective belt is a more durable version of a standard vinyl reflective belt. It can feature black poly-web backing and a sturdy buckle closure, which will make it ideal for everyday use. A type of vinyl material used may be 3M Scotchlite reflective material and the adjustable strap can be manufactured to fit up to a 48″ waist. The best ones on the market today are available in multiple color options.
  2. A reflective hat has reflective taping in the sandwich, top of bill, back crown and closure. It can be made of 100% fluorescent polyester with six panels and a hook and loop closure. Most are manufactured with several color options.
  3. Be safe and be seen while running with a reflective headband. Made of a cotton terry cloth elastic, a headband will absorb sweat and stretch for comfort. The hook and loop closure on most headbands on the market today provides quick and easy adjustment.
  4. A reflective sticker set is great for just about any use. They can be used on in-line skates, backpacks, lunch boxes, totes, shoes, bikes or skateboards. Most are available in green or orange.
  5. Peel and stick reflective tape strips anywhere you need increased visibility. There is one 1″ x 10″ strip of reflective tape in a package and can be made using a military grade or commercial grade reflective material.
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Tips To Plan Ski Vacation

Planning on a ski vacation this year? Why not consider skiing green this time. With Earth getting hotter than usual due to global warming, ski resorts are mostly affected by this change. At present, they are now thinking of ways on how they can help to mitigate the problem.

The good news is, you too can do something to help reduce this problem. There are various ways that you can do to make it happen. You may think that your individual efforts aren’t enough to make a difference, but they do! So, here are some eco-friendly tips that you can do to help preserve our environment.

Ride smart for a greener trip

Instead of flying to other places for your ski trip, travel to ski resorts closer to your home. The good thing about this is you can pack other things like a cooler and enjoy your own food, drinks and snacks.

Also, if your friends and coworkers share the same interest as you do, you can carpool with them. But if you insist on flying to other destinations, you can also ask if the resort offers a shuttle service to and from the airport. This will allow you to save on gas instead of renting a car.

Choose greener ski resorts

Resorts are more aware now of the impacts of climate change and are now inclined towards pursuing a greener environment. In order to make greener choices, you may ask questions before you make a reservation. You can ask them questions such as:

What do they recycle?

Do they have a water conservation program?

Are their cleaning products eco-friendly?

Do their machines that help clear trails use bio-fuel?

Do they use wind power for energy needs?

Do they offer a shuttle service to and from the airport?

This will help them realize that their efforts in being an eco-friendly resort, really do matters. Also, compliment them on their efforts and encourage them to continue to maintain an eco-friendly facility.

Cross-country skiing? Why not!

You may also consider cross-country skiing this year. This can be done in many “local” places depending on the snowfall in your area. The good thing is, cross-country skiing burns more calories than resources, compared to downhill skiing.

Respect the environment

Every time tourists flock to ski resorts, it’s the environment that suffers due to the irresponsibility of the people. So be responsible with your trash every time you visit any ski resorts. Don’t throw your garbage everywhere. Use biodegradable products and reduce the use of plastic bags. Follow proper segregation and as much as possible, recycle.

With these simple tips, you will not only enjoy your ski vacation, you’ll also be able to help the planet from further devastation. So think green, go green, and support a greener ski vacation. Let’s continue to take care of this planet we call home.

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Choose a Perfect Road Bike on Your Budget

Commuting by road bike makes more value than many other communication systems in case of a short or medium distance because in every year vehicle costs are rising gradually. Lots of people are turning to start commuting by bike. A good bike can change the riders’ commute from a problem to a money-saving, healthy workout and a fun way to fresh your mind.

However, there is a lot to think and analyze on how to choose perfect road bike on your budget like not exceeding $1,000. Generally, all riders, their way of riding and categories of ride are different from one to another. How will you choose a good one within your budget? A good local bike shop may be a good support to solve your problem. But, if you don’t have a good local bike shop near to you or don’t want to go out for being busy at work, you can follow these recommendations given below –

Purpose of Buying a Bike

In the event that you are planning to utilize the cycle for daily commuting or camping, then a regular touring bike will be the best suitable one to meet your purpose. On the other hand, for racing you must check for a professional one.

Frame Material

Though the frame material (what the frame is actually made of) is usually mentioned as the first feature of a bike, in my own experience it’s not that critical. In a conversation of a budget not exceeding $1000 two main materials can be taken into consideration – Aluminum and Steel. Both of the materials do a great job for the bike to be a responsive one. Steel made frame is weighty that makes the bike weighty, though durable. On the other hand, aluminum made frame is literally lightweight that reduce the overall weight of a road bike with full of durability. But, you should pick the well-designed and well-responsive bike from these two materials made bikes. You need to consider your purpose while getting information on how to choose perfect road bike.

Components

The components as we see attached to the frame usually are critical to the better or worst performance of a bike. Once you have shortened your selection down, talk with the expert at your Local Bike Shop or any other knowledgeable person about the variances (component variation) between the bikes listed shortly.

A lot of new cyclists are unconscious about a point that, spending a few extra dollars may drastically increase the performance of your road bike. Adding only $100 to your financial plan ought to see you bounce up with top performance. Better moving, braking, weight-investment funds, expanded billing variable – all advantages which cost actually thousands of top-end bikes! To know more about the best suitable components within this range you can visit on different authentic review providing sites. But, keep it in mind closely that components are very sensible option of deciding how to choose perfect road bike.

Wheels

You won’t find a captivating carbon set of wheels at under this value below $1000. Nonetheless, you will get a set of branded wheels from any similarity of the top brands or generally respectable sets that bear the same brand name as the bike.

Right Size and Fitting

It’s critical to get a bike that fits you appropriately. But it’s really important to get a properly fit road bike with your body to avoid injury and get full comfort. You can’t ignore this issue while considering the issues related to “how to choose perfect road bike on your budget”. You must be very sensitive to find out this. The limit of 1000 dollars is not a barrier in this regard.

Brand Checking

Some of the bikes in the market have no brand. It’s unquestionably a matter of danger. Various less prominent brands are just rebadged choices of more well-recognized bikes. A surely understood brand is an essential marker of value control.

Final Words

Usually choosing a road bike is simple. But, choosing the perfect one is always complicated. If you have a budget like $1000, then it’s more complicated as there are a lot of choices in that price range. However, if you follow the instructions given above on how to choose perfect road bike on your budget, you won’t be misdirected.

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How to Choose Touring Bike for Your Cycling Vacation

There are a number of bikes that are available in the market from mountain bikes, traditional folding bicycles to road bikes. Each type of bike is designed to apprehend and serves different interests to travelers. Every year, many people plan a cycling vacation to some of the most beautiful places of the world. If you’re planning a cycling vacation, it’s likely you will be needing a strong and sturdy bike. Your bike should be capable enough to carry heavy objects so that you can bring essential supplies along with yourself.

Before you start your cycling expedition to Europe or anywhere around the world, make sure you have the proper bike and touring equipment. A touring bike is necessary to ensure that your riding experience is favorable. Below is the general list of the main attributes to select a touring bike:

1. Strong and Sturdy Frame: The frame along with the fork is the most important part of the bike. You must select a touring bike that has a strong and stiff Frame and body. Strong frame helps to stand up the tortional stress in curvy paths, while weaker frame starts to bend and flex. It is the heart of your bicycle. So, buying a bike with a rigid and tuff frame is very essential.

2. Long chain stays: This is the most desirable feature in your touring bike. A long chain stays makes your wheel base longer and much more stable. It also solves the problem of heel strike on your rear pannier as it provides better stability to your feet. It also provides your frame more clearance, by allowing more space between the wheel and the seat tube.

3. Uncut steerer tube: This is another desirable feature while selecting a touring bike. An uncut steerer tube provides more flexibility to your handlebars to move up and down. Most people like the handlebars in level with the saddle, and a cut steerer tube makes it difficult to achieve. If your steerer tube is cut already, then this will restrict your bike moves.

4. Relaxed geometry: Your bike’s geometry mainly depends upon the bike frames, as keeping frame angles more relaxed. A relaxed geometry promotes a more comfortable, relaxed style of riding. It means keeping your angles within your frame tube. Therefore, select a bike to be ridden in a straight line.

5. Large tires: Tire size is another significant feature while selecting a touring bike. If you are touring on rougher roads or tracks, bigger tires can grant you better protection. Bigger tire provides more air and ultimately better suspension.

6. Water bottle cages: A good touring bikes have at least three bottle cages, on the top of the downtube, front of the seat tube and the underside of the downtube. This can be very useful for carrying extra water on long tours. You can even get your bike custom made for carrying some extra loads of water and fuel for cooking.

7. Good load Handling: Your bike should be capable of carrying enough load while travelling. Do not buy a touring bike without trying it out in fully loaded form. Take a little ride around the bike shop’s parking lot. This will give you an idea, that weather your bike have the capability to handle the load on tour.

Some destinations have easy terrain while others may have high jagged peaks. You must select a touring bike on the basis of destination you are going to visit.

Spend time researching different bike types, accessorizes and feature required in your bicycle. If you are not clear which bike will suit your requirements, then you can ask your tour operators to provide you a bike as per your needs and requirement.

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All About Skiing Injuries

Changes in modern ski equipment, improvements in slope design, and maintenance helped reduced the incidence of serious injuries. However, we must take note that there are still a significant number of ski injuries that can possibly occur during your ski trips.

According to the American College of Sports Medicine (ACSM), studies have showed that major of injuries that occur to skiers are sprains, fractures, lacerations and dislocations. At present, injury to the ligaments of the knee is a more common injury that occurs to skiers.

Several studies have shown that the most common injury to the knee is the damage to the medial collateral ligament (MCL). Physical therapist Jennifer Lewis of Athletes’ Performance in Phoenix, Arizona explains that “MCL injuries occur when a sudden force or twisting motion is applied to the outside of the knee forcing the knee inward, most often when the foot is planted on the ground.” Usually, all degrees of MCL sprains can be managed with bracing and limited range of movement.

Another type of knee injury is the damage to the anterior cruciate ligament (ACL). ACSM explains that the injury occurs when the lower leg is suddenly twisted away from the upper leg as in “catching the edge.” Usually, this injury is triggered by a backward fall as the lower leg moves forward. This type of injury often requires surgical repair and extensive rehabilitation.

According to ACSM, 30 to 40 percent of all injuries are caused by the injuries to the upper extremities. The most vulnerable part of the upper body is the thumb. Injury to the ulnar collateral ligament of the thumb occurs when a skier falls on an outstretched arm that is still gripping the pole. The thumb is suddenly pulled outward, injuring this joint. Sprains of the thumb are graded as first degree, second degree or third degree depending on how severe the damage to the ligament is. It may just be a thumb, but when an injury to a thumb is not attended to properly, it can result to long-term disability.

Another injury in the upper extremities is the dislocation of the shoulder. After rehabilitating the dislocated shoulder, protection of the joint to avoid recurrence is important. Despite rehabilitation programs design to strengthen the shoulder, dislocation is still possible. Surgical repairs are often necessary to repair dislocated joints to restore its functional state.

Experts speaks

According to ACSM, skiing should be stopped if it causes further pain. In case of injuries during a ski vacation, just remember this initial first aid: rest, ice, compression, and elevation. They also recommend that injuries should be properly evaluated and treated by appropriate medical personnel. In addition, performing sport specific exercises will help delay muscle fatigue which often contributes to the injury.

Moreover, they also advise taking lessons to increase one’s skiing ability and appreciation of varying ski conditions. Likewise, good equipment that is properly fitted and maintained by a certified ski shop will minimize risks. Skiers who understand the risks of the sport have greater chances of avoiding any serious injuries.

With the enhanced equipment used in skiing, the risk of getting serious injuries on ski trips is minimal. However, let’s not forget that certain injuries can still happen if we do not observe proper safety measures.

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How To Your Own Private Swimming Pool

Swimming is a great way to keep fit and stay in shape because it makes use of every muscle in the body. It is also relaxing as being immersed in water provides a welcome counter force to the effect of gravity. However, few of us have our own swimming pools. We have to put up with the often crowded public swimming pools in leisure centres and health clubs. It can be frustrating getting held up by slower swimmers or even being tail-gated by faster swimmers. Not to mention, the chance that other swimmers could be sick or urinate in the pool.

Is there a solution to exclusive use of a pool without building your own or hiring out the leisure centre?

Yes there is – endless pools!

Endless pools are effectively treadmills for swimming. They are small pools approximately 2.5 metres long and two metres wide. At one end there is a jet which creates a variable current gives enough resistance for a swimmer to swim against without hitting the edge. The speed can be adjusted to the swimmer’s ability or stroke. For example, a swimmer can select a fast speed for swimming crawl, butterfly and backstroke; or alternatively choose a slow speed for breaststroke.

Endless pools are a cost-effective way for the average earner to own their own pool, only requiring a reasonable size garden or garage. True, they would have to sacrifice the space which could otherwise be used for storage, growing vegetables or general relaxation so there would have to be a strong preference to swimming as a form of exercise.

Endless pools would be an excellent idea for a small business – the main attraction being the ability to swim in private for a small one-off cost. It would only require an average size warehouse to be adapted to fit about ten rooms, each containing an endless pool. Customers could then book a pool online for an hour or half hour slot, then go to the room to change and start swimming. No more grotty public changing rooms! It would provide an excellent method of training since customers would be able to set the jets to allow them to swim at a constant speed for certain periods, as well as adjusting them to practise different strokes. Additional equipment could even be used to simulate weather condition such as waves for open water swimming. What perfect way to train for a cross-channel swim? Put an exercise bike and treadmill in the same room and you have the perfect simulation suite for triathlon training!

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Tricks to Protect Yourself From Chlorine

While some took a fancy to dancing, fitness, aerobic and all other sports, I’ve always been drawn to the waters. If not for that knack for self-preservation, I could have taken to surfing. I just love the smell of chlorine and the serenity that surrounds a pool when you’re about to dive in and race back and forth. For me, it had to be swimming or nothing. From as far back as I can remember, I’ve always been that kid ready to jump into those speedos and dive into the pool. My parents hoped puberty would rescue me from my madness, but I was literally in love with this beautiful sport and nothing could change that.

For a long time, I dived into the pool completely oblivious of the dangers lurking in the water. Chlorine. I actually came to like the smell and I completely ignored the risks it poses to my health and to the health of so many swimmers.

But is it really wise to ignore those risks?

WHAT THEY DON’T USUALLY TELL US ABOUT CHLORINE IN POOLS.

For all its virtues, such as the sanitation that it brings to the water, even with all the bodies and all unsanitary elements that they bring to it, chlorine also exposes us to potential harm. When chlorine comes into contact with organic materials, such as urine and sweat, it forms a highly dangerous compound called chloramine. Recent researches indicate that this chemical is responsible for a large number of health issues, quite common among swimmers and pool workers.

What kind of health hazards am I talking about? Well, they are quite a few.

1. Skin Rushes, Itches and Even Eczema and Cancers

While the less serious effects of chloramine and other dangerous compounds are skin dryness, rushes and eczema, the studies conducted by the Center for Research in Environmental Epidemiology in Barcelona indicate that excessive exposure to chlorinated water also causes a rise in blood markers that have been associated with cancer.

2. Ocular Infections

One of the most common and obvious effect of chlorine is the irritation it subjects our eyes to. Most people leave chlorinated pools red-eyed. As a matter of fact, more than one-third of the chlorinated swimming pool related defects are those related to eyes.

3. Hair Damage

The Pacific Center for Health said that chlorine may actually destroy much-needed proteins in our bodies. As a side effect, our hair can become unmanageable and color-treated hair can be completely ruined. Unfortunately, I have been an unaware test subject of this theory, and yeah, it’s pretty accurate…

4. Reproductive disorders

While practically water-proof, the skin can absorb several chemicals from the water, including some of the dangerous compounds of chlorine. These chemicals pass through to small blood vessels and tissues and have been linked to reproduction issues, as well as potential birth defects.

5. Respiratory Diseases

These are especially common when chlorinated pools are indoors. The toxic gases surrounding the swimming pool can cause severe damage to lungs, which may lead to respiratory problems or even asthma. Although these toxic gases can be harmful at any age, they pose a higher risk to seniors and children.

Asthmatic swimmers are exposed to an increased risk when swimming in closed environments, but even those who never had asthma may develop some of its symptoms.

6. Other Alleged Problems

Preliminary studies performed in European research facilities seem to indicate that chlorine and its more dangerous by-products may also cause epiglottis, cardiovascular defects, liver & kidney cancer, as well as neurological dysfunctions, among others.

However, the results of these studies are yet incipient and it may take a while to reach a final conclusion.

WHY THEN DO WE USE CHLORINE?

After finding out how dangerous chlorine is, I wondered this myself. The simple answer is that chlorine ticks all the boxes. It keeps the pool almost 100% sterile by eliminating the bacteria that is brought into the water. It also deals with the issue of algae build-up, which is pretty common in water. Its oxidation effect also ensures that organic debris doesn’t collect in the pool. Chlorine is also a very cheap chemical.

CAN WE PROTECT OURSELVES WHILE SWIMMING?

Did I scare you already? I certainly hope not, because there are simple ways to safeguard yourself.

Let’s take a look at them!

1. Swim Outdoors.

Firstly, you should always make sure that you avoid swimming in chlorinated indoor pools. This is very hazardous, as the toxic gases associated to chlorine may cause you serious respiratory problems, such as asthma. Whenever possible, swim outdoors, where most of the toxic gases are eliminated in the air.

2. Hydrate Yourself

When going to swim in chlorinated water, always make sure that you’re sufficiently hydrated. This can be done by drinking non-chlorinated, filtered water before going swimming. This way your eyes will keep their moisture and will be able to produce the tears necessary to reject bacteria and toxic chemicals.

3. Shower Before Swimming

As I already mentioned, chlorine in itself isn’t necessarily harmful, but when it reacts with ammonia from sweat it forms a pretty hazardous by-product called chloramine. Showering before swimming will remove the sweat and will prevent the formation of chloramine on your skin.

Some folks say that even the light amounts of chlorine in our daily showers may harm the skin and hair of a regular swimmer. If you’re concerned about this possibility, you can go the extra mile and install a shower filter to remove most of these chemicals.

Moreover, getting your hair wet will make it harder for chlorinated water to work its way and damage it.

4. Shower After Swimming

Don’t allow chlorine to stay on your skin for prolonged periods after you have finished swimming. Make sure you shower after swimming, to remove all traces of chlorine.

Please note that a simple shower won’t remove chlorine as efficiently as a vitamin C shower, which is believed to remove up to 99% of both chlorine and chloramine.

5. Avoid Chlorinated Pools

Yeah, I know it’s a difficult one, since chlorine remains a widely used chemical in most of the public pools.

However, when you have a choice, choose to swim in open water or in pools disinfected through other means, such as ozonators and ionizers.

6. Breathe Fresh Air

Always give yourself time to clear your airways by exposing yourself to fresh air after being exposed to chlorine. Don’t just leave the pool and confine yourself to the house. Take time to just breathe.

7. Use Moisturizing Creams

There are a lot of waterproof sun creams and lotions that can be used to prevent your skin being damaged due to overexposure to chlorine.

Topical vitamin C creams have been found to be very efficient in neutralizing chlorine.

Also, here you can find instructions on how you can make your own cream or lotion that provides a de-chlorinating effect. The ingredients are very common, so it should be an easy one to make.

8. Buy a Swim Cap to Protect Your Hair

This may not sound as much, but using a swim cap can and will protect your hair from irreparable breakage. I had this problem myself and believe me, it isn’t pretty. I’ve always been a very stubborn child and I completely hated swim caps, as they always seemed to hurt my ears. Even so, after being forced to use all sort of oils to repair my hair, I grudgingly started to use them.

So, my advice is to wear a cap that is snug enough to stay on your head, but not so tight that you get painful ears or headaches.

9. Buy Swim Goggles to Protect Your Eyes

A pair of swim goggles should be the one accessory that’s always in your backpack when you go swimming. It doesn’t even matter whether the water is chlorinated or not, as chlorine isn’t the only substance that can hurt your eyes. In fact, every time you open your eyes underwater you risk to irritate them or even to catch an infection.

As an added bonus, goggles will allow you to see clearly underwater and avoid unwanted accidents and bumps.

For detailed information on how to choose a perfect pair of goggles depending on your preferences and needs, you can download our detailed eBook on this subject from our website. Whether or not the effects of chlorine outweigh its benefits will be left to opinion. What is factual is that you and I should take care of ourselves. If no one will, we ought to protect our own health.

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Tricks To Heal Windburn After Skiing

Aside from the possibility of getting caught in the middle of an avalanche and getting a frostbite during your ski vacation, here’s another threat that you should avoid: windburn. So what exactly is a windburn?

Windburn is the redness of the skin caused by long exposure to strong and cold winds for extended period of time. The cold air allows the wind to easily break down the fat molecules (oil) that maintain the normal moisture in your skin. As a result, the skin turns dry and irritated. Skin also becomes more sensitive to products. It commonly occurs on the face but it can happen to any exposed part of your body.

Signs and Symptoms

Windburn is characterized by the irritation of the skin manifested in the redness of the face and other parts of the body such as neck and hands. It can look and feel like sunburn. Sometimes, the skin can seem swollen and feel very itchy and/or sore. It usually last for a few days because it causes much less skin damage.

However, if the irritation lasts longer, consult your doctor to avoid another skin condition such as rosacea. Rosacea is a skin disease that can mimic windburn and characterized by various forms of facial redness due to the enlargement and widening of blood vessels beneath the surface of the skin.

Who might be the victims of sunburn?

Those who are involved in winter sports such as skiers, snowboarders, and ice skaters are most likely to experience windburn. Being exposed to cold, dry, brisk wind at high altitudes increases the possibility of severe windburn.

People who live in warm climates don’t usually experience windburn, however sudden exposure to cold dry winds on vacations or during a sudden weather change may increase the odds.

What are the ways to prevent it?

First, keep your skin covered. Wear a scarf or neck warmers for your neck and chin, mittens to protect your hands, a hat or headband for your ears and a face mask for your nose cheeks, and forehead.

Second, if you plan to go out for a long time, wear some moisturizing sunblock to protect you from both sun and windburn. Don’t forget to moisten your lips too, with an SPF lip moisturizer. Apply sunscreen to your skin and lips every two hours.

Third, check weather reports and know the wind-chill factor before going out. If the weather is extremely cold, then don’t stay outside far too long.

Fourth, if it happens, apply lotion about four times a day. Make sure those lotions are without fragrance or acidic ingredients to avoid further irritation. If your skin begins to peel, resist the urge to pick at your skin and continue to moisturize. In cleaning the affected area, choose a mild cleanser to keep the natural moisture in your skin. If your condition is not getting any better, best to consult your doctor.

Are you ready for your ski vacation? With these helpful tips, your vacation will surely be windburn-free.

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How To Improve Your Running

How can you improve your running?

Knowing the answer to the 3 most common questions will help improve your running today.

How often should I run
How far should I run
How hard should I run

How often should I run?

At the very beginning, this was a tough question for me to answer. I had tried to get into running on several occasions previously. What I found was that I lost my motivation to get out there after a few runs or a week. So the best advice I can give you on this question is to start smaller and build up. Set a schedule that you know you can meet. If that means getting out 3 times a week then go for it, if you have the time and can plan more all the better. You will find that if you have a plan ahead of time and meet that plan, you will build confidence and will be more likely to keep at it.

For me, I found that the minimum I could do and still see the small gains I was hoping for was to run 3 times a week. Less than that and I was not consistently seeing improvements. Not seeing any improvement led to disappointment, and ultimately giving up on the process. Each time I finished a planned workout no matter how far or how slow, it built my confidence and helped me to get out the door on my next run.

How far should I run?

If you are just beginning this question is natural. However I would recommend that for the first few weeks, at least, you change the question around. Rather than worrying about how far you should run, focus instead on how long you should run. For me, I was able to build confidence knowing that getting out there for 20 minutes was something I could do 3 times a week. In my previous attempts, I would say I am going to run 3 miles, and I would struggle to get the mileage. Or the goal would end up taking far longer than I had planned. In both cases, the result is you will not feel as though you are improving your running, just the opposite I was developing a negative thought.

Start with a plan that has you focused on a time frame rather than a specific distance. With each run you will acclimate your body to the demands of running. As your body starts to adapt to the demands you place on it, you will see improvements. Maybe your first day out you can cover 1.25 miles in 20 minutes. If you stick to your plan, you will start to see gains and maybe after a week, you can cover 1.35 miles in the same time frame. Regardless of how big or how little the improvement is… CELEBRATE it. That is a success and you worked hard to earn that success.

The biggest recommendation I can give as newbie runner is to finish the workouts you start. If you find that the duration you have set for yourself is too much, shorten the workout rather than continually stopping early. It is a small change, but you will find that you build more confidence in meeting a goal or plan, than stopping short or making it up as you go.

How hard should I run?

I will be very honest with you while I learned the answer to this question for myself early on; it took me nearly 2 months to fully embrace.

It doesn’t matter!

Almost every run will seem like hard run to a newbie.

Most of us will not be able to run very far without huffing and puffing or feeling their legs ache. This is completely natural and expected. Your body is simply not accustomed to the motions and demands of running. This may occur after ΒΌ of a mile or after 10 steps. Just remind yourself, that this is only a starting point.

In my first week, I focused on jogging short distances (60 seconds) at as slow a pace as I could without actually walking. Then I walked for 120 seconds, and then I repeated the process. The actual times you choose will depend largely on how fit or conditioned you are when you begin your own journey. I know runners who started at as low as 15 strides of running and then walking. They key is to keep moving and make sure the walking portions are being done at a fairly brisk pace.

Here’s a secret… your heart doesn’t know if your running or walking. When you work harder than normal it is going to beat faster and pump more blood through your system and thereby improve your endurance. You just need to be active. All the while it is becoming more efficient and better at its job and therefore, you can ask more and more from it.

A good rule of thumb to improve your running is to use the 80/20 rule. 80% of your running should be at LOW intensity. Only 20% of all your running in a week should be at a moderate or high intensity. Don’t believe me, check out some of the elite runners schedules. They follow the 80/20 rule.

Conclusion

If you start with small achievable goals and then build upon those small successes early on, you will be more likely to stick with your plan and continue to improve your running.

The takeaways for a new runner are simple.

  • Commit to a plan that is reasonable and achievable.
  • Focus on a timeframe rather than a distance at the beginning
  • Finish your workouts
  • Celebrate your successes no matter how small
  • Find a walk/run interval that fits your current level of fitness.
  • Believe that you are getting better each time out. You may not see it on your watch, but your body is improving and becoming more efficient.
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Guide To Choose Perfect Road Bike on Your Budget

Commuting by road bike makes more value than many other communication systems in case of a short or medium distance because in every year vehicle costs are rising gradually. Lots of people are turning to start commuting by bike. A good bike can change the riders’ commute from a problem to a money-saving, healthy workout and a fun way to fresh your mind.

However, there is a lot to think and analyze on how to choose perfect road bike on your budget like not exceeding $1,000. Generally, all riders, their way of riding and categories of ride are different from one to another. How will you choose a good one within your budget? A good local bike shop may be a good support to solve your problem. But, if you don’t have a good local bike shop near to you or don’t want to go out for being busy at work, you can follow these recommendations given below –

Purpose of Buying a Bike

In the event that you are planning to utilize the cycle for daily commuting or camping, then a regular touring bike will be the best suitable one to meet your purpose. On the other hand, for racing you must check for a professional one.

Frame Material

Though the frame material (what the frame is actually made of) is usually mentioned as the first feature of a bike, in my own experience it’s not that critical. In a conversation of a budget not exceeding $1000 two main materials can be taken into consideration – Aluminum and Steel. Both of the materials do a great job for the bike to be a responsive one. Steel made frame is weighty that makes the bike weighty, though durable. On the other hand, aluminum made frame is literally lightweight that reduce the overall weight of a road bike with full of durability. But, you should pick the well-designed and well-responsive bike from these two materials made bikes. You need to consider your purpose while getting information on how to choose perfect road bike.

Components

The components as we see attached to the frame usually are critical to the better or worst performance of a bike. Once you have shortened your selection down, talk with the expert at your Local Bike Shop or any other knowledgeable person about the variances (component variation) between the bikes listed shortly.

A lot of new cyclists are unconscious about a point that, spending a few extra dollars may drastically increase the performance of your road bike. Adding only $100 to your financial plan ought to see you bounce up with top performance. Better moving, braking, weight-investment funds, expanded billing variable – all advantages which cost actually thousands of top-end bikes! To know more about the best suitable components within this range you can visit on different authentic review providing sites. But, keep it in mind closely that components are very sensible option of deciding how to choose perfect road bike.

Wheels

You won’t find a captivating carbon set of wheels at under this value below $1000. Nonetheless, you will get a set of branded wheels from any similarity of the top brands or generally respectable sets that bear the same brand name as the bike.

Right Size and Fitting

It’s critical to get a bike that fits you appropriately. But it’s really important to get a properly fit road bike with your body to avoid injury and get full comfort. You can’t ignore this issue while considering the issues related to “how to choose perfect road bike on your budget”. You must be very sensitive to find out this. The limit of 1000 dollars is not a barrier in this regard.

Brand Checking

Some of the bikes in the market have no brand. It’s unquestionably a matter of danger. Various less prominent brands are just rebadged choices of more well-recognized bikes. A surely understood brand is an essential marker of value control.

Final Words

Usually choosing a road bike is simple. But, choosing the perfect one is always complicated. If you have a budget like $1000, then it’s more complicated as there are a lot of choices in that price range. However, if you follow the instructions given above on how to choose perfect road bike on your budget, you won’t be misdirected.

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