6 Safety Tips for Running at Night

running-imageRun where you know

It’s important when running at night to stick to well-lit and familiar areas. Try to run on routes that you know well. Exploring unfamiliar terrain in the dark is a good way to get injured. Uneven sidewalks, small potholes, sticks and stones, and cracks in the pavement can cause twisted ankles or embarrassing falls. Don’t risk serious injury that can set back your winter running.

Stay light on your feet

Even if you run in familiar areas, you’re bound to step on something unexpectedly. The other day, when I was out running at night, it had been raining previously for several days, but the roads were fairly dry. I had been running on dry asphalt and had forgotten about the soggy ground. As I rounded a curve, I ended up stepping into a huge puddle of mud. Fortunately, I was running with my older running shoes, so I wasn’t as pissed. I moved back onto the pathway and kept my pace. When running after dark, remember to keep your weight on the balls of your feet and be prepared to react to unexpected

6 Tips to Avoid Running Injuries

download (3)Running remains one of the most popular forms of exercise in the country. After all, with a good set of running shoes, it’s easy to exercise and stay fit wherever you are.

But it’s also important to know how to avoid – or at least reduce – running injuries. Counsel & Heal offers six ways to avoid a running injury. They include:

Prep the Body by Walking: “Walking before running can heat up the body and get the muscles working. Walking can also strengthen the muscles, joints and tendons.”

Run for your Body Type: “Not every one can run the same distance in the same amount of time. People have to take into account their own body type.”

Follow a Plan or Get a Coach: “For runners who want to set a goal, creating a training plan or hiring a coach can help prevent injuries. A training plan can help people pace themselves.”

Pick the Right Shoes: “When people are running, especially for long distances, picking the right shoes is vital. People should buy a pair of running sneakers that fit their feet comfortably.”

Practice Injury Prevention: “Before running,

Five Important Beginner Running Tips

Beginner-Running-Tips-Five-Important-300x300When you decide to start running you have got a lot of questions on your mind. How do I start running? What should I wear? Is it okay if I walk occasionally?

In this article I will provide you with an overview of a few important beginner running tips.

Beginner Running Tip 1 : It is never too late to start running

It does not matter how old you are, exercise is good for you. It has been proven in many scientific studies that regular exercise provides you with many benefits such as more energy, less chance of getting heart disease and cancer,
better sleeping patterns and this list is far from over!

Beginner Running Tip 2 : Start with a run / walk program

I always recommend beginning runners to start with a running program that consists of both running and walking. As a starter you will, initially, not be able to run far. And if you did you would expose yourself to a high risk of running injuries and health problems.
You need to really start slowly and build up that stamina and those running muscles. You

Food tips For Runners

Runners know that they need to fuel their bodies properly to be able to run better. Eating right is needed to stay overall healthy to be able to perform at their best. Read on for some foods that will help you with your nutrition needs.

I’m sure that you won’t be surprised by this: Bananas. Bananas are great for runners before and after you run. They are a great source of carbs and are high in potassium. This is important as runners will lose potassium through sweating out on the run.

Cherries are great for runners. They are full of antioxidants, which help to maintain healthy blood vessels. They are also help with muscle soreness and will help with muscle repair after workouts. Berries in general are good for runners as they have potassium and vitamin C.

Peanut Butter is also a good food. It is a great source of protein – needed for building and repairing muscles. Peanut butter on a bagel is super to eat before a run – or for a runner’s breakfast. It’s a great combination of carbs and protein.

Eating eggs of any type is great for runners. Eggs are also a great source of protein which helps with

The Most Important Stretches for Runners

You as a runner know, or should know, the importance of a warming-up before, and a cooling-down after your workout.

First you do your easy running and then your stretches. A bit of calf stretching here, reaching the toes there, a few strides and your done.

You think.

What a shame.

You just forgot two very important stretches. Maybe the two most important ones for runners. These two stretches will keep nasty injuries like shin splints and achilles tendonitis out of the door. So please take your time to learn about them.

Shin Splints

Shin splints are lower leg pains either to the inside of the lower leg (medial shin splints) or to the front outside part(anterior shin splints).

They happen to runners who are new to the sport and push themselves too much, runners who suddenly increase their mileage too excessive and runners who change their running terrain to harder or steeper grounds.

It is not so strange we runners develop shin splints. Our lower legs take the impact of two to three times our body weight every time we take a step while running. Each leg does about eighty to ninety steps a minute. That’s a lot of impact on your lower legs !

Achilles Tendonitis

Achilles tendonitis

Tips On Becoming A Great Base Runner

Many coaches and players regard base running as just that, running the bases, where foot speed dictates your success or failures. Granted, there’s no substitution for God given speed, but just because you’re not born a “rabbit” doesn’t mean you can’t become a great base-runner.

Let’s qualify when I speak of base-running, I don’t mean only base stealing, as that’s only a small portion of being a good base-runner. I’m talking about every conceivable event which could occur once you reach base safely. Let’s look at some valuable tips.

(1.) The very first step in becoming a great base-runner has nothing to do with your legs, but rather your eyes. Observing and analyzing your opponent prior to the game, as well as throughout the ever changing game conditions, is imperative.

Watch pre-game warm-ups looking for issues such as, arm strength, flight of ball, range of infielders or double play footwork. Does the right fielder have a cannon for an arm or does he arch the ball, as this will determine if you attempt to go first to third on a base hit to right.

Does the shortstop look clumsy and unsure of himself when making the double play? Running hard into second base may

How to Increase Your Running Speed With Interval Running

Want to increase your running speed?

Then you need to add some interval running to your running program.
Interval running, which is also known as track work or speed work, is a type of training that is focused on improving your running speed. Experts have turned to this high-level intensity training because of its scientifically proven results. You can also incorporate this running workout into your program to improve your sprinting. Want to know more about this type of running training? Then read this article.

What Is Interval Running?

Interval running is when you run faster than tempo running. So, faster than your lactate threshold. This means that you will get heavy legs when you do intervals. Intervals are not exactly an all-out attempt, but definitely not far off the mark.

How Can Interval Running Help You?

As a distance runner you would normally concentrate more on endurance. You do your easy running, your long runs, etc. Interval running serves a different purpose. Intervals help your body to provide more oxygen to your muscles. This is great, because the more oxygen your muscles get the further you are able to go and the more you can increase your running speed without having to stop due

3 Ways to Push Yourself to Run

I may love running but there will be days that I just want to stay in bed, snuggle inside that warm comforter and go back to sleep. Once you give in to the temptation of skipping your run routine and exercising, that goal for a balanced way of life could remain just a goal.

For runners like me, aside from not getting up, there are hormonal and neurotically shifts in our body where we just want to walk instead of run or do a 3 kilometre route instead a planned 5 kilometre.

I want to finally be able to do a marathon by September so I really need to focus on training well for my runs and for sticking to my running schedule. For days, when that ‘lazy fever’ hits me, here is what I do…

Running Tip #1: How To Get Up Early
When I wake up early in the morning a predawn body challenge ensues. You see my body is at the lowest in temperature and heart rate in the morning. Dinner meals like carbohydrates (rice, bread, sugar) easily deplete the glycogen levels and it leaves me sleepy and without energy.

I overcome this sleepiness by eating slow-digesting carbs (like broccoli, beans,

10 Reasons to Run

Dedicated runners will confess that running becomes an addiction over time. This is because there are many running benefits that cause your body and mind to begin craving a good run or jog. The following list gives you 10 reasons why running is important along with running tips.

1. Improved General Health: Running is an exercise that improves your overall health. Running can increase HDL levels in your body, or good cholesterol. It can also improve your respiratory cycle, boost your immune system and increase your metabolism. Those who are diabetic or have other diseases can improve their physical well being by running.

2. Weight Loss: Burning fat to lose weight is one of the primary reasons many people start running. Obesity can be fought with a regular running schedule. Running is also effective for losing a few extra pounds or for toning muscles. You will notice your body becoming stronger as you build endurance and muscles.

3. Healthy Diet Motivator: Not only does running offer physical benefits, it also motivates you to develop a healthy diet for yourself and stick to it. Regular exercise such as running or jogging increases your awareness about healthy eating habits.

4. Prevent Osteoporosis: Running has been known

Jogging Stroller Running Tips

Jogging stroller exercise is both healthy and fun for you and baby. However, just a little planning will also make it simple and easy. Planning ahead means thinking about your fitness level, the child’s health, which exercises to do, and where you want to do them. Here is a quick checklist of important considerations:

1. Consult your doctor. You will find that most doctors recommend waiting 6 to 8 weeks after birth before you start exercising again. Of course, you should be careful about running with babies younger than 6 months.

2. Purchase a good jogging stroller (there is a great deal of material on the web for this). Whether you are a competitive runner getting back into shape, or a suburban mall-dad, or just a tired Mom looking for a way to get baby to fall asleep, make sure that your jogging stroller fits the activity that you have in mind.

3. Think about your running route and how long it will take. You may choose a stroll along sidewalks to your local park, jogging along a dedicated running path, or going off-road to hiking trails. Your choice will depend on your general fitness level, safety concerns, and your baby’s endurance. Either

Taking Care of Nature On The Run

Once you have been running for quite a while, you will probably decide that you want to start running longer distances. When you run long, there are a few things that you need to think about. One of these things is what to do if you have to go to the bathroom. It will happen to you at one time or another. Read on for solutions to this problem.

Yes, it will happen. You are out on a 2 hour run and nature calls. It may be because you possibly ate something that you shouldn’t have the night before – please stay away from fiber! – or it could simply just be that you are hydrating well and need to relieve yourself. It happens to all runners.

A great place to take care of this is bathrooms at a park. Ball parks have bathrooms as do most city parks. Another great thing about stopping at a park is that there are usually water fountains there, also. So, you can take in some more water at the same time.

Convenience stores are another place that you can stop. On runs of more than an hour, it’s a good idea to plan to stop for

Running Tips To Boost Your Motivation

Running is simple. You don’t need a room full of equipment or a team in order to run. But sometimes it is harder to get out of the door and run. Here is a list of 8 simple tricks that may come handy when the pint of ice cream is calling your name from the fridge.

Wear your black toenails as badges of honor. Congrats! Your bruised nails are hard earned trophies. However, that doesn’t mean that you have to flash them to everyone you meat. Keep ’em private.

Make early morning appointments with your friends. Waking up for an early run can be tough. Have a few drinks the night before and the odds of your rolling out of bed and pulling on your shoes at 6 am approach laughable.

Unless you’ve promised to meet someone.

I cannot tell you exactly how many morning runs I’ve missed, but I’ve never missed an appointment with my buddies. And neither have they.

Just run around the block if you don’t feel like running. 9 out of 10 times you will run more than you thought. It’s just like flossing – all you need to do is to commit that you’ll floss one tooth every day. I

Keeping A Running Journal

Running logs are great to have! And, they don’t have to be fancy. You can just use a plain old notebook if you want. The important thing is to get the information down.

Here are my top 5 reasons to keep a running log:

1. Keeps you motivated. A running journal can keep you focused on your goals. You can look back over your week and see the miles you’ve accomplished. It can get you excited for the next week and the next…

2. Future injury prevention. If you incur an injury – you can look back over your log and see where the problem may be. It could be running too many miles too soon, too many hard runs in a week, too many miles in a pair of shoes, etc. Knowing this information is important and can keep you from making the same mistakes again.

3. Confidence. Your running journal can give you the confidence and the positive attitude that you need to accomplish your running goal. If you are planning a big race, the week before can really mess with your mind. You can look back over your log and see the miles that you’ve put in and “know” that you

Five Important Marathon Running Tips

Wanting to cover the incredible 26.2 miles? Then you need some marathon running tips. Running a marathon is quite a feat, but the main work is in the training and preparation. Marathon running is often compared to having a baby. The delivery itself is what many people talk about, but the nine months before that count just as much, maybe even more so! Any runner, new or experienced can use some marathon training tips to make sure that the road to the Big Race is the most efficient and effective possible.

Marathon Running Tip #1: Mileage Ahead Of Speed

Training for a marathon means lots of running. But before you get fast, you need to be able to build that all important base. So do not even attempt speed work unless you are well experienced. As a new runner you are much better off focusing on easy running. That should be the core of your training. You first need to be able to cover the distance. Only then are you ready for bigger and better things (i.e. speed). So, make sure you get the mileage in before you do anything else.

Marathon Running Tip #2: Long Runs

One crucial ingredient of your marathon running

Tips – Running With Your Dog

Many runners like to go out for their runs with their dogs. They make great companions for you out on your runs. There are even races for humans and their dogs that you can run. However, your dog needs to be trained just as human runners do. Here are some tips for getting your dog ready to be your training partner.

First of all, don’t run with a puppy. Your puppies’ bones and joints are growing when they are young – just as humans do. So, you want your dogs to be mature enough when they start running so that they don’t get injured. Smaller dogs can finish growing in 8 – 10 months, while longer breeds may take 16 – 18 months to mature.

In addition, you don’t want to run with your dog if he is too mature. You should not run with a dog that is 7 years or older. Remember dog years are more than human years.

Start running with your dog easily. Just as humans need to ease into a running program – so does your dog. Your first runs with your dog should be slow and easy and then gradually increase your mileage. And, as your feet

When To Replace Your Running Shoes

One of the most common causes of running injuries is running in shoes that are old and worn out. Running shoes are the most important piece of equipment that a runner has. So, they need to be replaced when they need to be. Here are some tips to go by regarding when to replace your running shoes.

You can take the shoes that you’ve been running in and look at them from behind. If they are starting to wear out, they will not sit flat. You can see the wear on one side. However, your shoes may be starting to break down from the inside even before the outer soles show signs of wearing out. The cushioning on the inside of the shoe which keeps your foot stable and protected will usually break down before the outer sole. Wearing shoes that are broken down can cause injuries if run in for many miles.

The general rule of thumb is to replace your running shoes between 300 – 500 miles. How soon they break down depends on your body weight as well as the surfaces that you run on the majority of the time. Also, how your foot strikes the ground can be

Running Tips For Losing Weight

Indeed, there are so many sports, activities and techniques for effectively achieving weight loss; however, did you know that running is considered as one of the most effective strategies of losing that excess weight? It may sound so simple and easy, but be prepared, because losing weight means hard work and some tough self-discipline. Here are some helpful tips on how you might just shed off that weight every time you step on that scale!

Find The Great Running Shoes For You

First and foremost, make it a point to get a hold of those great running shoes that you think will hold up your feet very well. Since running shoes are made to cushion and prop up your feet every time they stride off the ground, it is important to find that pair that will really do just that. Otherwise, you will immediately stop wanting to run even before you have warmed up. Warming up before starting to run is a very important step in running.

Consult Your Doctor For Safety

Give high priority to seeing your doctor before you set off planning your exercise program or your running regimen. This is even more important if a runner is overweight or if there

How to Improve Your Running

These practical tips will help you have better runs and reduce injuries and discomfort – especially on long runs.

Run less often! More and more research is showing that repeated long distance running is bad for your body (and mind). Even for marathon runners, work out an approach that focuses on one long run per week with two or three short run/walks. If you need more miles, then limit your running to three days per week.

Mix up your pace! For years, I was focused on mileage at a consistent pace. I felt that as I got in better and better shape, my speed would improve. Well, it didn’t work out that way. Instead, my pace would stay the same or slower until race day when I really pushed it. A better approach is to spend a day a week doing sprints or other abnormally fast running. It helps your muscles get leaner and more flexible and reduces the wear from doing the same thing over and over again.

Keep your feet beneath you! As you run and swing your leg forward, make sure you land with your foot below your hips – not out in front. Landing on your heels (the typical

Safety Tips For Winter Running

Running during the winter months means shorter daylight hours. This means that you will probably be out there running in the dark – whether you run in the morning or in the evening. There are some things that you can do to make sure that you are running smart – and safely. Read on to find out how to stay safe with winter running.

The first thing that you want to remember is to make yourself visible. Make sure that you are wearing reflective clothing, a reflective vest, reflective armbands or anything else that will make you visible to oncoming traffic. You may also want to carry a flashlight or wear a headlamp to be seen.

Another thing that you can do during these darker months is to try to run a route that goes though well lit neighborhoods or streets. I don’t like to run on deserted, back country roads anyway – and you especially want to stay away from them when it’s dark. In addition to oncoming cars – there will be wildlife out there in the early morning or evening hours. If you don’t feel comfortable in an area – don’t run there. Turn around and go back to

Running Tips For Consistency

One great thing you can do for yourself is to exercise more. According to scientific studies, consistent exercise will reduce your risk of heart disease. It will also reduce your stress level and make you happier. There are many different ways that you can get such benefits. If you don’t like machines or going to the gym, you’re going to need some running tips.


Without proper nutritional balance, the body cannot grow to its full fitness potential. To get the most out of your running sessions, you should eat 2000-2500 calories a day. In addition, its wise to eat all whole foods. So you would replace junk food with fresh fruit, and white bread with whole grains or potatoes. Make sure you are getting complete proteins as well. Hydration is equally as important. Take a water bottle with you whenever you run to stay in the zone.


If you want to keep at it over the long run, you must maintain your motivation. You can do this very effectively by setting reasonable goals and meeting them. Make sure to cover the short term goals as well as long term and medium term. As soon as you reach a goal, reward yourself. But