1. Don’t run on an empty stomach. Food helps promote efficient workouts and prevent things like weakness, cramps, and muscle spasms.
2. Invest in proper running shoes. Get fitted if you need to, it can mean the different between an efficient run and a knee injury.
3. Start of with a small distance. Shooting for 10k your first time is probably not such a good idea. Try just going around your block, or go for 15-20 minutes. Slowly build up to 45 minutes.
4. Alternate between running and walking. It’s okay if you can’t run the whole thing at first, just try to power walk in between.
5. Drink lots of water. Your body will sweat a lot when running and hydration is important for many things.
6. Wear proper clothing. Cuz who wants to chafe while you run? Sports bra, socks that stay up, clothing that suits the weather, comfy underwear, it can all be the difference between a good and bad run.
7. Listening to music helps. Make a playlist and you’ll be flying down that sidewalk like it’s no ones business.
8. Keep track of your distance and time and every day go a bit further or try to beat your distance in a shorter period of time.
9. It’s okay if you can’t run every day. Even 2-3 times a week is better than nothing.
10. Get a friend or family member to join in with you. It will keep you motivated to go out on days you don’t want to. Taking my dog out keeps me motivated because I know he loves it and it’s good for the both of us.
I could write a million more, instead just skim through this link and you’ll find tonnes of other helpful tips to make running seem like less of an obligations and more of a treat for yourself!
- Look ahead, don’t stare at your feet.
- Land midfoot. Don’t land or your toes or your calves will get tight and develop fatigue or even shin pain
- Keep your feet pointed straight ahead. Pointed in or out can lead to injury.
- Your arms should be at a 90 degree angle. It’s hard but try not to hold them all the way up to your chest when you get tired because it will tire you out faster plus creates tightness in the shoulders and neck.
- Hands should be relaxed or gently cupped, kinda like you’re holding an egg. They should not be clenched in the fist because it can again lead to tightness in arms, shoulders, and neck.
- Keep your posture straight and erect. Not slumped forward especially near the end when you’re tired. Your head should be up, back straight, and shoulders level.
- Arms should swing back and forth from the shoulder joint, not the elbow joint.
There are a lot of things you can do to avoid bloating
1) Start your day off with fiber. It’s a great way to “get things goin”
2) Eat steamed veggies. A half cup serving of cooked veggies can deliver the same nutrients as one cup raw. Plus they take up less belt bloating room in your GI tract.
3) Cut down on spicy foods. They can stimulate the release of stomach acid which can cause irritation and thus bloating.
4) Cut out the sodas. They contain fake sugars which are basically bloat inducing. Not to mention all those air bubbles are definetly not good.
5) Cut down on carbs. The reason being that your muscles store a type of carb called glycogen. Each gram of glycogen is stored with 3 grams of water. Obviously your body needs carbs for many functions so the trick is to just cut down on high carb foods like pastas, bagels, and pretzels.
6) Be careful with foods like cabbage, brussel sprouts and beans. There’s a reason they’re called the magical fruit. They induce more gas in your GI tract and thus make you bloat.
7) Exercise! Getting your move on helps release that gas.
8) Drink lots and lots of water through the day. Getting rid of bloat means being well hydrated. It’s the first thing I turn to when I’m bloated. This is probably my most important tip.
9) Avoid alcohol and caffeine. They lead dehydration which will lead to bloating.
10) Eat bananas!! and potatoes and spinach. They’re foods that actually reduce excess water weight.
*******It’s very likely that you’re not eating enough, up your intake!
REposting to help ya’ll and for future reference