Running Outside in Cold Weather

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8Eyd-JupFklXRARAel-icUm4aqm6PrHVmvk7LraFwKrd4jdb6gXSxK13i9kkzeAs0n3BW2hkYxnAsFObU_gmaHuiYyTT9zxeUhDIjFQCEtUa8EUwFFWhgI3cS_dDwh6mG1dnnCWjdcHnB/s1600/road-675538_1920.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Running Outside in Cold Weather" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8Eyd-JupFklXRARAel-icUm4aqm6PrHVmvk7LraFwKrd4jdb6gXSxK13i9kkzeAs0n3BW2hkYxnAsFObU_gmaHuiYyTT9zxeUhDIjFQCEtUa8EUwFFWhgI3cS_dDwh6mG1dnnCWjdcHnB/s1600/road-675538_1920.jpg" title="Running Outside in Cold Weather" /></a></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> </span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Running outside is an easy, convenient way to get a cardiovascular workout without going to the gym. Now that it is the fall season, and cooler weather is upon us, it is important to remember how to modify your running activities for cold, winter temperatures. Here are four helpful tips and important necessities for running outside in cold weather.</span></span></div><b id="docs-internal-guid-d2b7137f-957a-5ac8-644d-fa021314730f" style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Layer, but not too much.</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">The right amount of clothing, in layers, is important! Each person is different, but generally, a light long sleeve athletic shirt, athletic leggings, and a headband to keep your ears warm. After a few experiences running outside, you’ll be able to figure out what works for you specifically. You may realize that you need wind pants or a sweatshirt. </span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Once it is below freezing, be sure to have long thermals, shorts over your thermals, and a warm wind jacket to keep your body warm.</span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Use cold weather accessories.</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Accessorizing for running outside is completely up to you, but it can make or break your workout. Consider purchasing light gloves to keep your fingers warm. You may find that your toes get cold, especially if you have breathable shoes. Look for heavier athletic socks specific to running outside in cold weather. You may want to look into specific shoes for cold weather. There are a lot of options! Being comfortable on your run will help you have a successful workout.</span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Consider a running mask.</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Inhaling dry, winter air can be hard on your lungs and airways. Some runners can experience pain or stinging in the lungs and respiratory system when running outside in the cold. This is generally due to the dryness of the air. It can help to breathe through your nose, rather than your mouth. You can also purchase a running mask to help moisten and heat the air before you inhale. Running masks can improve the experience of running outside in the cold!</span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Be aware of your body.</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">When you are running outside in cold weather it is extremely important to be aware of your body and how it is feeling. If you are drastically cold, return home or call someone to pick you up. Don’t push yourself through something that is not safe. Don’t be upset if you are not reaching the same performance goals. Cold weather, especially weather below freezing, affects running times. This happens because of reduced muscle contractions. Cold muscles do not perform at the same level as a warm muscle. Cold weather can reduce the warmth of your muscles, hindering your speed. Keep an aware mind and don’t let these changes bring you down.</span></span></div><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> <span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">Hopefully these tips for running outside, will keep you fit and energized throughout the colder months! For more tips, motivation, and encouragement on your fitness journey, </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="font-size: 14.666666666666666px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">! I’d love to help you get on track with a healthy lifestyle.</span></span>

exercise, exercise accessories, exercise and fitness, running, running outside, running tips, workout

Running Outside in Cold Weather

Running outside is an easy, convenient way to get a cardiovascular workout without going to the gym. Now that it is the fall season, and co...

What to Listen to While You Run: 5 Podcasts to Run By

<h2 style="background-color: white; color: #2b5b61; font-family: myriad-pro, 'Droid Sans', Arial, Tahoma, Verdana, san-serif; font-size: 22px; line-height: 22px; margin: 0px 0px 5px; padding: 0px; text-shadow: rgb(219, 219, 219) 1px 1px 0px;"> <br /></h2> <div style="background-color: white; color: #333333; font-family: myriad-pro, Arial, Tahoma, Verdana, sans-serif; font-size: 13px; line-height: 20px; margin-bottom: 1em; margin-top: 1em; padding: 0px;"> New to podcasts? Then, you may need a little assistance figuring out what to listen to while you run on the treadmill. Here’s a list of five podcasts to get you going:</div> <div style="background-color: white; color: #333333; font-family: myriad-pro, Arial, Tahoma, Verdana, sans-serif; font-size: 13px; line-height: 20px; margin-bottom: 1em; margin-top: 1em; padding: 0px;"> <span style="color: purple;"><strong>1. <a href="http://www.earwolf.com/show/comedy-bang-bang/" style="color: #53b5c2; text-decoration: none;" target="_blank" title="comedy bang bang"><span style="color: purple;">Comedy Bang Bang.</span></a> </strong></span>Many people consider this show to be a bit weird. But, it’s also unique and consistently hilarious. It’s hosted by Scott Aukerman, who some have described as a bizarre parody of a serious talk show host. He tends to invite well-known actors and comedians to the show, or comedians who make a living impersonating actors. On this podcast, they discuss work, do some freestyle rapping and play games, such as the popular “Would You Rather.” After listening to an episode of this combination comedy show-talk show, you probably won’t find yourself feeling any smarter. But, you will feel sillier.</div> <div style="background-color: white; color: #333333; font-family: myriad-pro, Arial, Tahoma, Verdana, sans-serif; font-size: 13px; line-height: 20px; margin-bottom: 1em; margin-top: 1em; padding: 0px;"> <span style="color: purple;"><strong>2. <a href="http://howwasyourweek.libsyn.com/" style="color: #53b5c2; text-decoration: none;" target="_blank" title="How Was Your Week"><span style="color: purple;">How Was Your Week</span></a>?</strong></span><b> </b>This interview show is hosted by writer and comedian, Julie Klausner. It opens each week with a rambling monologue that ponders the week’s cultural and political events in a very hilarious manner. Klausner also gives airtime to the important capers of her cat. Her interviews with musicians, performers and writers are informal and far from dull. These interviewees tend to be extremely fascinating literary types and characters that are larger than life.</div> <div style="background-color: white; color: #333333; font-family: myriad-pro, Arial, Tahoma, Verdana, sans-serif; font-size: 13px; line-height: 20px; margin-bottom: 1em; margin-top: 1em; padding: 0px;"> <span style="color: purple;"><strong>3. <a href="http://www.stuffyoushouldknow.com/podcasts/" style="color: #53b5c2; text-decoration: none;" target="_blank" title="stuff you should know"><span style="color: purple;">Stuff You Should Know</span></a>. </strong></span>This podcast is perfect for those shorter, 30-minute treadmill workout routines. It comes out two times each week, and provides education to its audience on diverse topics. Its entry point is that of pop culture. The recurring theme of the show is “How _____ Works”, which can be about chess, chocolate, werewolves, even castration. This show brings shock factor by discussing topics you never even knew you’d be puzzled about.</div> <div style="background-color: white; color: #333333; font-family: myriad-pro, Arial, Tahoma, Verdana, sans-serif; font-size: 13px; line-height: 20px; margin-bottom: 1em; margin-top: 1em; padding: 0px;"> <span style="color: purple;"><strong>4. <a href="http://www.maximumfun.org/shows/bullseye" style="color: #53b5c2; text-decoration: none;" target="_blank" title="bullseye podcast"><span style="color: purple;">Bullseye</span></a>. </strong></span>This podcast is an interview-style program. It’s targeted to attract a younger audience with its focus on comedians. Guests are culture and arts personalities, who are interviewed by host Jesse Thorn of NPR. He’s a great curator of recommended pop culture topics each week. Expert guests bring to the show thoughtful pieces on hip hop music, video games, new novels and more. Bullseye used to be known as <em>The Sound of Young America.</em></div> <div style="background-color: white; color: #333333; font-family: myriad-pro, Arial, Tahoma, Verdana, sans-serif; font-size: 13px; line-height: 20px; margin-bottom: 1em; margin-top: 1em; padding: 0px;"> <span style="color: purple;"><strong>5. <a href="http://www.npr.org/programs/wait-wait-dont-tell-me/" style="color: #53b5c2; text-decoration: none;" target="_blank" title="Wait... Don't Tell Me"><span style="color: purple;">Wait Wait … Don’t Tell Me</span></a>! </strong></span>This particular podcast is a radio news panel game show. It’s hosed by Peter Sagal, a contributor to <em>Runner’s World </em>and NPR host. It features contestants who take part in various competitive challenges. You’ll always get some good laughs out of it. And, playing along has a way of making your hour-long treadmill run fly by in no time at all.</div> <div style="background-color: white; color: #333333; font-family: myriad-pro, Arial, Tahoma, Verdana, sans-serif; font-size: 13px; line-height: 20px; margin-bottom: 1em; margin-top: 1em; padding: 0px;"> article shared from fitbottomedgirls.com</div>

Fitness motivation, fun workout, good advice, good habits, health and fitness, healthy lifestyle, running

What to Listen to While You Run: 5 Podcasts to Run By

New to podcasts? Then, you may need a little assistance figuring out what to listen to while you run on the treadmill. Here’s a list of f...

18 Ways to Change Up Your Running Routine

<h1 class="title" id="page-title" style="background-color: white; color: #333333; font-family: 'Avenir Book', Futura, Helvetica, Arial, sans-serif; font-size: 2.3em; font-weight: normal; line-height: 1.3em; margin: 0px; text-rendering: optimizelegibility;"> <br /></h1> <div class="article-body" style="background-color: white; color: #333333; font-family: 'Avenir Book', Futura, Helvetica, Arial, sans-serif;"> <div class="ds-1col node node-article node-promoted view-mode-full clearfix"> <div class="field field-name-field-image-homepage-story field-type-image field-label-hidden"> <div class="field-items"> <div class="field-item even" rel="" resource="http://greatist.com/sites/default/files/Runner%2A.jpg"> <div class="file file-image file-image-jpeg" id="file-22662"> <h2 class="element-invisible" style="clip: rect(1px 1px 1px 1px); font-family: 'Avenir Black'; font-weight: normal; height: 1px; line-height: 1; margin: 0px; overflow: hidden; position: absolute !important; text-rendering: optimizelegibility;"> <span style="font-size: xx-small;">Runner*.jpg</span></h2> <div class="content"> <div class="pinterest-image" style="margin-bottom: 1.5em !important; margin-top: 1.5em !important; position: relative;"> <img alt="18 Ways to Change Up Your Running Routine" height="336" src="http://greatist.com/sites/default/files/styles/article-content-732/public/Runner%2A.jpg?itok=Cj28G0uR" style="border: 0px; height: auto !important; max-width: 100%; width: 752px;" title="" typeof="foaf:Image" width="644" /></div> </div> </div> </div> </div> </div> <div class="field field-name-body field-type-text-with-summary field-label-hidden" style="font-size: 16px; padding-bottom: 1em;"> <div class="field-items"> <div class="field-item even" property="schema:articleBody content:encoded"> <div class="caption-full"> <br /></div> <div style="box-sizing: border-box; margin-bottom: 24px;"> There’s something special about being so excited to go running that you count the minutes until you can leave work, lace up, and hit the pavement. But no matter how much you’re in love with running, it takes a little effort to keep the relationship fresh. “If you want to make progress and still keep it fun, variety is going to be crucial,” says <a href="https://twitter.com/JasonFitz1" sl-processed="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;" target="_blank">Jason Fitzgerald</a>, an elite marathoner, running coach, and founder of<a href="http://strengthrunning.com/" sl-processed="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;" target="_blank">StrengthRunning.com</a>.</div> <div style="box-sizing: border-box; margin-bottom: 24px;"> Before a favorite neighborhood route starts to feel ho-hum, mix in one of these 18 runs to keep things fun and challenging. Each one can be modified for runners of any fitness and experience levels. Many of the workouts require a set distance, but you don’t need access to a track. Websites and apps like<a href="http://www.mapmyrun.com/" sl-processed="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;" target="_blank">MapMyRun</a> and <a href="http://www.usatf.org/routes/map/" sl-processed="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;" target="_blank">USA Track & Field</a> make it easy to map distance so you can do these workouts anywhere.</div> <div style="box-sizing: border-box; margin-bottom: 24px;"> </div> <div class="pinterest-image" style="box-sizing: border-box; margin-bottom: 1.5em !important; margin-top: 1.5em !important; position: relative;"> <img alt="18 Ways to Change Up Your Running Routine: Repeats" class="media-element file-default" height="400" src="http://greatist.com/sites/default/files/styles/article-content-732/public/Track%20runner_604_0.jpeg?itok=IWyZgfXe" style="border: 0px; height: auto !important; max-width: 100%;" title="" typeof="foaf:Image" width="604" /></div> <br /> <div style="box-sizing: border-box; margin-bottom: 24px;"> <span style="font-family: 'Avenir Heavy';">1. Get Stuck on Repeat </span><br />Running a set of repeats interspersed with intervals for recovery is a simple way to mix things up. Choose a distance or time period (200 meters or 45 seconds, for example) and run <em>hard</em>. Rest for a set period of time and do it all again (and again). (Spoiler alert: <a href="http://www.runnersworld.com/workouts/how-much-rest-should-you-take-between-intervals?page=single" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">The recovery interval is just as important as the repeat!</a>) The <a href="http://www.acefitness.org/acefit/healthy_living_fit_facts_content.aspx?itemid=48" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">Rate of Perceived Exertion (RPE) scale</a> is an intuitive way to loosely measure your effort, no <a class="skimwords-link" data-group-id="0" data-skim-creative="300003" data-skim-node-id="101:isanintuitivewaytolo_1" data-skim-product="1959365" data-skimlinks-editor="0" data-skimwords-id="1959365" data-skimwords-word="heart%20rate%20monitor" href="http://skimlinks.pgpartner.com/mrdr.php?url=http%3A%2F%2Fskimlinks.pgpartner.com%2Fsearch.php%2Fform_keyword%3Dheart%2Brate%2Bmonitor" occurrence="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;" target="_blank" title="Shopping Link Added by SkimWords">heart rate monitor</a><span style="position: absolute;"></span><span style="position: absolute;"></span> or other gadgetry required.</div> <div style="box-sizing: border-box; margin-bottom: 24px;"> For most workouts, repeats should feel like a "7" to "9" on an RPE scale, (ie.  a rough approximation of "intensity") and recovery intervals can either be full rest, walking, or light jogging. Start the next repeat when you’ve caught your breath <a href="http://greatist.com/fitness/how-do-i-measure-exercise-intensity" sl-processed="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;">enough to talk comfortably</a>. The longer or harder the repeat, the more recovery you’ll need.</div> <div style="box-sizing: border-box; margin-bottom: 24px;"> <span style="font-family: 'Avenir Heavy';">2. Climb a Ladder </span><br />Ladders add a different challenge to the traditional interval workout with repeats that grow increasingly more challenging (in distance or intensity) as the workout progresses. For example, you might run 200m, rest, run 400m, rest, run 600m, rest, and so on. This kind of workout is good practice for managing exertion throughout a workout—going hard while leaving something in the tank to finish strong. Check out a couple of <a href="http://www.runnersworld.com/workouts/jump-start-your-training?page=single" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">sample ladder workouts</a> for both beginning and advanced runners.</div> <div style="box-sizing: border-box; margin-bottom: 24px;"> </div> <div class="pinterest-image" style="box-sizing: border-box; margin-bottom: 1.5em !important; margin-top: 1.5em !important; position: relative;"> <img alt="18 Ways to Change Up Your Running Routine: Stairs" class="media-element file-default" height="400" src="http://greatist.com/sites/default/files/styles/article-content-732/public/Running%20steps_604_0.jpg?itok=aprfPf9O" style="border: 0px; height: auto !important; max-width: 100%;" title="" typeof="foaf:Image" width="604" /></div> <br /> <div style="box-sizing: border-box; margin-bottom: 24px;"> <span style="font-family: 'Avenir Heavy';">3. </span><span style="font-family: 'Avenir Heavy';">Step Up</span><br /><a href="http://publicstairs.com/index_000002.htm" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">Find stairs</a> or a stadium that’s open to the public and run them again and again. As with hills, the walk down is your recovery. Increase the challenge by taking a few at a time. <a href="http://vimeo.com/17492219" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">Shadowboxing optional.</a></div> <div style="box-sizing: border-box; margin-bottom: 24px;"> <span style="font-family: 'Avenir Heavy';">4. Take on Tabatas </span><br />While most speed workouts call for hard effort, <a href="http://greatist.com/fitness/tabata-protocol-interval-training-032713" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;">Tabata training</a> demands an all-out sprint. The idea is to go as hard as you possibly can for 20 seconds and then rest for 10 seconds. Repeat that couplet eight times as hard as you can, on stairs, flats, or however else you've planned your workout. Newer runners should start with fewer repeats and gradually build up to the complete four-minute workout.</div> <div style="box-sizing: border-box; margin-bottom: 24px;"> </div> <div class="pinterest-image" style="box-sizing: border-box; margin-bottom: 1.5em !important; margin-top: 1.5em !important; position: relative;"> <img alt="18 Ways to Change Up Your Running Routine: Run Uphill" class="media-element file-default" height="450" src="http://greatist.com/sites/default/files/styles/article-content-732/public/Run%20uphill_604_1.jpg?itok=2wlQ7PMm" style="border: 0px; height: auto !important; max-width: 100%;" title="" typeof="foaf:Image" width="604" /></div> <br /> <div style="box-sizing: border-box; margin-bottom: 24px;"> <span style="font-family: 'Avenir Heavy';">5. Go Climbing </span><br />Tackling a long hill with a slow climb or running hard up a short, steep incline challenges your aerobic fitness, leg strength, and mental toughness all at once <a class="ifoot-cite active" href="http://greatist.com/fitness/18-running-workouts-try-something-new#footnote-node-3988-1" id="note-node-3988-1" sl-processed="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;">[1]</a>. Plan a running route that includes a few hills, or find a hill that requires a steep climb and run repeats. If you choose the latter, the walk to back to the base is recovery.</div> <div style="box-sizing: border-box; margin-bottom: 24px;"> <span style="font-family: 'Avenir Heavy';">6. Stride Right </span><br />Running strides is the bipedal equivalent of pumping a car’s <a class="skimwords-link" data-group-id="0" data-skim-creative="300007" data-skim-node-id="579:Runningstridesistheb_1" data-skim-product="1851620" data-skimlinks-editor="0" data-skimwords-id="1851620" data-skimwords-word="gas%20pedal" href="http://rd.bizrate.com/rd?t=http%3A%2F%2Fwww.americanmuscle.com%2Fgas-pedal-cover-7993auto.html%3Futm_content%3Dgas-pedal-cover-7993auto%26utm_campaign%3DShopzillaNoFitment%26utm_source%3DShopzilla%26utm_medium%3DShopping%26AMID%3Dgas-pedal-cover-7993auto-NoFitment&mid=103510&cat_id=22000200&atom=10681&prod_id=&oid=4617282716&pos=1&b_id=18&bid_type=1&bamt=a5fedf14fd8fec0d&cobrand=1&ppr=ea2c15a289e533b3&rf=af1&af_assettype_id=10&af_creative_id=6&af_id=6784" occurrence="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;" target="_blank" title="Shopping Link Added by SkimWords">gas pedal</a><span style="position: absolute;"></span><span style="position: absolute;"></span>. As you run a repeat of about 100m, speed up until you reach approximately 95 percent of your maximum speed—which should happen about a third of the way into the repeat—then decelerate to the finish. Do as many repeats as you have energy for, with recovery or rest in between. “People love strides,” says Jason Fitzgerald. “They’re a good way to stretch your legs out and feel the wind in your hair.” Fitzgerald suggests doing strides before the end of an easy run, so that you’re warmed up but not fatigued.</div> <div style="box-sizing: border-box; margin-bottom: 24px;"> </div> <div class="pinterest-image" style="box-sizing: border-box; margin-bottom: 1.5em !important; margin-top: 1.5em !important; position: relative;"> <img alt="18 Ways to Change Up Your Running Routine: Trails" class="media-element file-default" height="400" src="http://greatist.com/sites/default/files/styles/article-content-732/public/Trail_604.jpg?itok=k5q7-UFW" style="border: 0px; height: auto !important; max-width: 100%;" title="" typeof="foaf:Image" width="604" /></div> <br /> <div style="box-sizing: border-box; margin-bottom: 24px;"> <span style="font-family: 'Avenir Heavy';">7. </span><span style="font-family: 'Avenir Heavy';"><a href="http://greatist.com/fitness/know-before-you-go-trail-running" sl-processed="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;">Go Off-Roading</a> </span><br />Rejuvenate the body and mind by getting off the road and into nature. Running a path or trail provides a<a class="skimwords-link" data-group-id="0" data-skim-creative="300003" data-skim-node-id="192:Rejuvenatethebodyand_1" data-skim-product="1555276" data-skimlinks-editor="0" data-skimwords-id="1555276" data-skimwords-word="scenic%20backdrop" href="http://shop.ebay.com/i.html?_nkw=scenic+backdrop" occurrence="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;" target="_blank" title="Shopping Link Added by SkimWords">scenic backdrop</a><span style="position: absolute;"></span><span style="position: absolute;"></span> and tests your coordination on new terrain. Just make sure you have the <a href="http://greatist.com/fitness/how-to-choose-shoes-for-exercise-infographic" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;">right kind of sneakers</a>, and if it’s your first time off the road, pick a path that isn’t likely to (literally) trip you up.</div> <div style="box-sizing: border-box; margin-bottom: 24px;"> <span style="font-family: 'Avenir Heavy';">8. Try "Fartleks" </span><br />Swedish for “speed play,” <a href="http://wordsmith.org/words/fartlek.html" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">fartleks</a> allow runners to reap the benefits of speed work in an unstructured workout. Bonus: They’re as fun to run as they are to say. To try fartleks, just run at a comfortable pace to warm up and then throw in a sprint—run hard until you reach the end of the block, or until the next stop sign, or until you see a red car. Make <a href="http://running.competitor.com/2012/03/training/workout-of-the-week-fartlek-session_49932" sl-processed="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;" target="_blank">a game of it</a>; that’s why they call it “play!” </div> <div style="box-sizing: border-box; margin-bottom: 24px;"> </div> <div class="pinterest-image" style="box-sizing: border-box; margin-bottom: 1.5em !important; margin-top: 1.5em !important; position: relative;"> <img alt="18 Ways to Change Up Your Running Routine: Get Social" class="media-element file-default" height="400" src="http://greatist.com/sites/default/files/styles/article-content-732/public/Group%20run_604.jpg?itok=uRW6R-6l" style="border: 0px; height: auto !important; max-width: 100%;" title="" typeof="foaf:Image" width="604" /></div> <br /> <div style="box-sizing: border-box; margin-bottom: 24px;"> <span style="font-family: 'Avenir Heavy';">9. </span><span style="font-family: 'Avenir Heavy';">Get Social</span><br />Run with a group or club to learn new routes and meet running buddies. Larger cities will have multiple running clubs that gather for group runs before and after the 9-to-5 workday. And most have a social component too—post-workout recovery fuel might include beer, bagels, or both. If there aren’t running clubs or teams near you, contact specialty running shops in your area; they often host group runs. <a href="http://www.runnersworld.com/workouts/run-together?page=single" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">Reversal runs, rabbit runs, and group fartleks</a> make for challenging, fun group workouts.</div> <div style="box-sizing: border-box; margin-bottom: 24px;"> <span style="font-family: 'Avenir Heavy';">10. Run to a Beat </span><br />Sometimes it’s tough to push ourselves to maintain a challenging pace. When this happens, let the music do the work. Apps like <a href="http://www.rockmyrun.com/" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">RockMyRun</a>, <a href="http://greatist.com/fitness/tempo-run-app-syncs-music" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;">TempoRun</a> ,and <a href="http://www.pacedj.com/" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">PaceDJ</a> provide a beat that will keep you moving fast by sorting your music library by tempo. Songza’s <a href="http://songza.com/discover/activities/cardio_workout/90-bpm-hip-hop-running-mix-songza/" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">90 BPM Hip Hop Running Mix</a> will keep you moving, too.</div> <div style="box-sizing: border-box; margin-bottom: 24px;"> </div> <div class="pinterest-image" style="box-sizing: border-box; margin-bottom: 1.5em !important; margin-top: 1.5em !important; position: relative;"> <img alt="18 Ways to Change Up Your Running Routine: Walk" class="media-element file-default" height="400" src="http://greatist.com/sites/default/files/styles/article-content-732/public/Walker_604_0.jpg?itok=MdNpl9iL" style="border: 0px; height: auto !important; max-width: 100%;" title="" typeof="foaf:Image" width="604" /></div> <br /> <div style="box-sizing: border-box; margin-bottom: 24px;"> <span style="font-family: 'Avenir Heavy';">11. Run, Walk, Repeat</span><br />Running coach Jeff Galloway developed his <a href="http://www.jeffgalloway.com/walkbreaks.pdf" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">run-walk method</a> to help marathoners complete the 26.2-mile distance without becoming sidelined by fatigue. He believes it also helps runners build speed while reducing the likelihood of injury. His training programs are highly structured, with recommended ratios of time spent running to time spent walking, depending on a runner’s pace-per-mile.</div> <div style="box-sizing: border-box; margin-bottom: 24px;"> <span style="font-family: 'Avenir Heavy';">12. Go Long (and Slow Down)</span><br />Remember that ramping up the pace isn’t the only way to make a run more challenging. Slowing down and running longer is a great way to build endurance (though racking up too much mileage can have its<a href="http://greatist.com/fitness/distance-running-good-you" sl-processed="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;">own potential pitfalls</a>). To avoid injury caused by pushing too hard too soon, increase your average weekly distance by <a href="http://www.runnersworld.com/running-tips/10-percent-rule?page=single" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">no more than 10 percent each week</a>.</div> <div style="box-sizing: border-box; margin-bottom: 24px;"> </div> <div class="pinterest-image" style="box-sizing: border-box; margin-bottom: 1.5em !important; margin-top: 1.5em !important; position: relative;"> <img alt="18 Ways to Change Up Your Running Routine: Treadmill" class="media-element file-default" height="400" src="http://greatist.com/sites/default/files/styles/article-content-732/public/treadmill%20runners_604.jpg?itok=6FiymXCj" style="border: 0px; height: auto !important; max-width: 100%;" title="" typeof="foaf:Image" width="604" /></div> <br /> <div style="box-sizing: border-box; margin-bottom: 24px;"> <span style="font-family: 'Avenir Heavy';">13. </span><span style="font-family: 'Avenir Heavy';">Work the Treadmill </span><br />With the ability to do workouts that vary in pace, distance, and incline without having to scout routes or worry about climate, weather, or road conditions, the treadmill is one of the <a href="http://greatist.com/fitness/5-fun-winter-treadmill-workouts" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;">most versatile tools</a> in a runner’s fitness toolbox. Almost any running workout can be done on the treadmill, including most workouts listed here.</div> <div style="box-sizing: border-box; margin-bottom: 24px;"> <span style="font-family: 'Avenir Heavy';">14. Experience the "Pyramids" </span><br /><a href="http://running-advice.com/blog/?p=2558" sl-processed="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;" target="_blank">Pyramids</a> start with the shortest repeat and increase in set increments until they hit the longest distance, then decrease in the same increments. The last repeat will be your starting distance. For example: 200m, 400m, 600m, 800m, 600m, 400m, 200m, with recovery intervals between each run. Feel free to swap out timed repeats for the distances.</div> <div style="box-sizing: border-box; margin-bottom: 24px;"> </div> <div class="pinterest-image" style="box-sizing: border-box; margin-bottom: 1.5em !important; margin-top: 1.5em !important; position: relative;"> <img alt="18 Ways to Change Up Your Running Routine: Run with a Friend" class="media-element file-default" height="400" src="http://greatist.com/sites/default/files/styles/article-content-732/public/Run%20with%20a%20friend_604.jpg?itok=K7BOeUfe" style="border: 0px; height: auto !important; max-width: 100%;" title="" typeof="foaf:Image" width="604" /></div> <br /> <div style="box-sizing: border-box; margin-bottom: 24px;"> <span style="font-family: 'Avenir Heavy';">15. Chase a Friend</span><br />If speed work feels too much like, well, work, find a friend who’s a bit faster than you and set out together. This will challenge your legs and lungs, make your workout feel social, and <a href="http://greatist.com/fitness/work-out-with-partner-120512" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;">provide a little extra motivation</a>. Feel free to take the social and leave the speed work; there’s nothing wrong with running at a comfortable pace and chatting as you go.</div> <div style="box-sizing: border-box; margin-bottom: 24px;"> <span style="font-family: 'Avenir Heavy';">16. Throw Weight Around</span><br />Weight training increases strength and can protect runners against injury. “A good running program will also include planned strength and core training,” says personal trainer and strength coach <a href="http://jkconditioning.com/" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">Jon-Erik Kawamoto</a>. Jason Fitzgerald agrees, adding that just 10-15 minutes of <a href="http://greatist.com/fitness/bodyweight-exercises-dorm-room-workout" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;">bodyweight exercise</a> each time you run is a great way to strengthen core and leg muscles.</div> <div style="box-sizing: border-box; margin-bottom: 24px;"> Mix strength training into a run by doing, for example, five squats and five lunges every five minutes and then holding a 30-second plank at every mile. Or do jump squats while you wait for a walk signal or one block of walking lunges for every three blocks you run.</div> <div style="box-sizing: border-box; margin-bottom: 24px;"> </div> <div class="pinterest-image" style="box-sizing: border-box; margin-bottom: 1.5em !important; margin-top: 1.5em !important; position: relative;"> <img alt="18 Ways to Change Up Your Running Routine: Rest" class="media-element file-default" height="400" src="http://greatist.com/sites/default/files/styles/article-content-732/public/Nap%20in%20the%20grass_604.jpg?itok=gvwIVVaI" style="border: 0px; height: auto !important; max-width: 100%;" title="" typeof="foaf:Image" width="604" /></div> <br /> <div style="box-sizing: border-box; margin-bottom: 24px;"> <span style="font-family: 'Avenir Heavy';">17. Just (Don’t) Do It</span><br /><a href="http://greatist.com/tips/take-rest-day-or-two" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;">Just don’t run.</a> As Jason Fitzgerald points out, “Recovery is just as important as the workouts themselves. If you don’t recover from them, you might as well not do them.” Days off are “when you adapt to that workload from the workout—get faster, stronger, become a better runner.” Without adequate rest, the<a href="http://greatist.com/fitness/can-you-exercise-too-much" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;">risk of becoming overtrained increases</a>. Overtraining can cause a backslide in fitness gains, persistent fatigue and soreness, and increases the likelihood of injury.</div> <div style="box-sizing: border-box; margin-bottom: 24px;"> <span style="font-family: 'Avenir Heavy';">18. Race!</span><br />One of the best feelings is the zip in your step that comes from race-day adrenaline. Crossing a finish line with tons of other determined racers can provide a motivating sense of accomplishment and renew enthusiasm for the sport. <a href="http://www.runnersworld.com/race-finder" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">Find a race</a> with a fun theme or post-race festival, or one that benefits a cause you care about. Register in advance to solidify your commitment, and start training for the distance. Check out our <a href="http://greatist.com/5k-training-guide" sl-processed="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;" target="_blank">5K Training Guide</a> or <a href="http://greatist.com/half-marathon-training-guide" sl-processed="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;" target="_blank">Half-Marathon Training Guide</a> for everything you need to finish strong (and have fun in the process). </div> <div class="field field-name-author" style="float: left; font-size: medium; line-height: 16px;"> <span style="font-size: xx-small;"><div class="label-inline" style="display: inline; margin-right: 5px;"> shared from greatist.com By</div> Sally Tamarkin</span></div> <div class="field field-name-post-date" style="border-left-color: rgb(102, 102, 102); border-left-style: solid; border-left-width: 2px; float: left; font-size: medium; line-height: 16px; margin-left: 12px; padding-left: 12px;"> <span style="font-size: xx-small;">April 14, 2014</span></div> </div> </div> </div> </div> </div>

Determination, exercise, fun workout, good habits, health and fitness, Motivation, running, workouts

18 Ways to Change Up Your Running Routine

Runner*.jpg There’s something special about being so excited to go running that you count the minutes until you can ...