Category Archives: running tips

Morning run & breakfast

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Recently ive gotten my running motivation back and it feels like all i want to do is to run…. But because of my busy weekday schedule its hard to find time. But its about making time for the things you love. So i woke up a little earlier than usual on a weekend and drank some coffee and BCAAs and ate an apple and some raisins and then i went out for a run, I wasnt sure how far i would run…. a 5km, 10km, 7km etc… but i just kept running (with a break half way to do some stair intervals i.e run up really fast, jog down and then repeat how many times i like). My run finished at 6.6km and feeling energised and tired at the same time! My stomach was rumbling for a proper breakfast 🙂

Today my breakfast was: chocolate egg cake & raspberries, quark, nuts, raspberries, an egg and my favourite celsius!!

My favourite combination right now: chocolate egg cake, quark, raspberries, nuts, an egg and a celsius 🙂

Today im going to pack, clean and study as i have lots of tests coming up in the next 2 weeks and also….im moving house on Monday (and not to mention, its my birthday tomorrow!!!!) 🙂

Tips to run a 5k or a 10k

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Ill start with the basics:

Running form and basic tips-

My suggestion is to run outdoors… because it is more challenging that on a treadmill but also it can get so boring on a treadmill that after 5 minutes you want to give up. There is no motivation pushing you forward and you just sort of stay on the same speed.

But also remember, if you want to run races, they will be outdoors. Its so much more motivating to see others running or to feel yourself running past a walker or just to see how far you are coming…. and to notice progress in a few weeks time when you realise that the route you ran 3 weeks ago you now run 3 minutes faster!!!

But i also find that its easy to set upsmall goals while running outside like… reach that rock and then you can stop, and then i pick a new object and run twards that.

Though that trick doesnt always work, instead…. my favourite running tip for when you want to give up is: Imagine your friends and family are ahead of you, stnading there cheering you on…. and then i get that extra motivation and keep running, just imagining all my friends and family on the sides cheering 🙂

But also good music is very motivating!

So there you have the motivational tips for when you are running and the basics.

 

How to get your self to run? Well ask yourself WHY you want to run…. if you want to improve and get better at running, then the only way is to do it!

And i suggest mixing it up with HIIT intervals, and steady pace running and if you live near a hill or somewhere, try doing some hill runs/intervals!! All good and will help your running. Doing HIIT on the treadmill can be easier than outside, but either way works 🙂

While running, dont forget about your breathing and your foot work. You shouldnt slam your foot down ,it shouldnt feel like you’re lifting concrete blocks. And dont forget about how you breathe.

Also know that its ok to stop and walk, just try to keep moving forward. You can find that once you stop, its harder to start running again… so even if you just slow down to a slow jog thats ok, just one foot infront of the other 🙂

Running with others can be a motivation as well, but if you run with someone who is alot faster than you, then its just demotivating… according to me!: )

Remember the more you practise, the easier it gets 🙂 And if you dont practise… then youll never get better!

Also know your shoes are THE MOST IMPORTANT. I cant stress this enough. If you dont have the proper shoes you can injure your knees, hips, calves, feet, back…. So before you begin training more seriously with running, then make sure you have proper shoes. They are an investment for the future you and your body 🙂

Also having comfortable running clothes – i recommend Dry fit!

And another thing i cant stress enough ENJOY RUNNING.  Some might read this and think… are you kidding me. But if you dont get some sort of enjoyment out of it.. not even afterwards. Then skip running, why are you doing it? Find another sport to do. But running is something amazing and i love it. Even when my legs are heavy and i feel like my lungs are going to explode, i still get this sense of I love running! I never want to stop.

Also… when you run a race, its alot easier (according to me) as you get motivated by all the other people running 🙂

Here are some other helpful running schedules:

If you have any questions or want any more advice you can just ask 🙂

Premiar 10km run outside

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Since i twisted my ankle a few weeks ago i havent been running so much, infact something i miss alot is intervals and HIIT. Though at the moment i feel  that is too much pressure on my foot to sprint so fast so ive avoided doing it. But in the past few weeks ive gotten back into running again. And on Saturday i have a 10km race which i want to participate in. So today, i laced up my running shoes feeling a little slow, not thinking that i would run at all.

My thoughts went a bit like this….ill be lucky if i can even run 1km, ill most stop every 500m just to make it easier for me… maybe ill just walk. So in the beginning it was my mind against my body because once i started runnig i just flew forward!!

The first km was a little tough, but the second and third it felt like i was flying forward, but after that it got a little slow again. My lungs were stopping me, i couldnt seem to breathe deep enough and had to take a few stops just to get a deep breathe but then after 5km the next 5km was like nothing at all. No stops, no having to try to breathe properly…. it was just super easy. But thats usually how it is for me… it takes like 4km for me to warm up and get into the right mode of runnign. Thats why i dont like 5km runs because its like then i only really properly run and let go of the whole ‘running/struggling’ bit, because my legs just take over… my mind taking a step back.

The run went well and i finished in 59 minutes which i guess is a good time, under 60 minutes which is basically the only goal i have now. And also just as i got inside it started pouring rain…I always have luck with that 🙂


But on another note…. i am still undecided about actually running the race. My ankle started hurting a little during the run, it didnt stop me or anything, but it was an uncomfortable feeling. The fact is, my mind is 95% positive that i am going to run the race… but this isnt a decision my mind can make, its a decision for my body. Even if i can run the race with a little uncomfortableness in my ankle, its not a smart decision…. so i just need to rest my ankle the next few days, then take a short run on Thursday or something and then see…. i mean either i go or i dont, it doesnt matter so much to the people organizing the event as ive already paid and picked up my starter packet. So now its just to wait until the day before/day of the race before i make a decision…..Why must this be so tough?

 

Beat boredom during cardio

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First things first…. Cardio is boring at the gym, whether you admit it or not 🙂 At times its fun and exciting and you have so much energy its like somone has to drag you off the machine to you get you to stop. But most times… well, you stand on the machine and the timer ticks by slowly… you turn your gaze away and it feels like you’ve been running/stamping on the pedals for 10 minutes but its only been 1,5 minutes… You know that feeling? Yeah, you’re not alone.

I used to do ALOT of cardio at the gym…. anywhere from 40-90 mionutes 5-6 times a week. I did running/cross trainer or step machine. And it was boring, but i felt i had to. But now that is all over and if i do cardio i mostly do it outside through powerwalking, hill walking or running. Though i still do intervals at the gym as that is super fun and i feel that i cant run as fast outside as i can on the treadmill.

But here are some tips on how to make cardio fun – for all of you who feel you need to or want to do cardio at the gym (though i reccommend outside as its so much more fun!!!)

  1. Listen to podcasts. On the days where i choose to do more than 15 minutes cardio at the gym i turn on a podcast…. it makes the time go buy so much faster. You find yourself maybe smiling or laughing with what the people say. And you dont feel as alone… its like you tune out. So find some good podcasts online which you can download!
  2. If you are on the cross trainer, step machine or bike then you can watch a film or series on your phone or ipad. (If you have downloaded of have internet connection). This is a good way to pass the time… however, it can also make you slow down. So try not to become too unaware of where you are stop peddling/stamping all together – as i have seen this happen numerous times where people just stand/sit on the machines so absorbed in their show 🙂
  3. Have a good workout playlist!!! Sing along with songs, do some dance moves 🙂 Dont care about the people around you!!! Just make cardio fun!
  4. Do intervals… you can do intervals on any cardio machine. And this will make it more fun and intense. But also, its more beneficial and you dont need to do as long to get the same amount of burn and effects as steady rate cardio.
  5. Compete with the person beside you 🙂 Yup… they will hate you, but it will get you working faster!!! hahaha (Though do also try to focus on yourself as focusing too much on the person beside you wont be fun for them!)
  6. Look at people around you, make up stories about them…. who are they? What are they doing there? etc
  7. Make lists in your head!!! This can entertain me for a while just thinking of what i need to do, what are my goals etc
  8. If there are TVs infront of you and you cant hear what the peopl are saying… make it up 🙂 This has gotten me smiling and laughing before while doing cardio as i begin making up what the people on the TV are saying 🙂 Try it, this is super fun!

 

Also, try a different form of cardio!!!! Try spinning, bodypump, circuit training, tabata. It doesnt just have to be running on the treadmill for 40 minutes or on the cross trainer for 55 minutes. Cardio is anything that gets your heart beat up for a certain period of time. Try incline walking instead of jogging. Put together a cardio and strength cricuit or do tabata or intervals!!! All great forms of cardio. Even swimming or dancing.

And also, try cardio outdoors!!! Switch things up if you are feeling bored of the same thing all the time!!! 🙂IMG_20130818_120717 IMG_20140301_090607 IMG_20140612_094217 IMG_20140615_085146

^^My favourite forms of cardio. Boxing/outside training, intervals, running and powerwalking!

 

 

10km running & tips on how to keep running

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Today my plan was to run 10km this morning to see how it felt as i have a race next Saturday (10km) and not sure if i can participate or not. So i wanted to test running 10km first… but then i overslept and realised that i wouldnt have time to run it as i had a doctors appointment.

So instead i powerwalked to the gym thinking i will do a biceps and triceps workout and run tomorrow. But as i stood on the tredmill – planning to do some warm up, my legs just carried my forward. I kept running and after 10 minutes i didnt feel any tiredness at all and i thought, i might as well run as far as i can and see how much i can do. And it resulted in 60 minutes running (10km in 57 minutes). I am very proud of myself… first off, i havent run 10km on the treadmill since last summer. 2) i havent ran 10km in several months and 3) this was my first long distance since i sprained my ankle a few weeks ago. And it felt fine…no pain in my ankle. Though its a different story when its on outside ground and not a treadmill.

But i am just so happy that i can still run, and also little tiredness. Though by the 30 minutes mark the time went slower and slower and i got bored and wasnt feeling as excited to run on a treadmill… but i still had energy, so i kept going!!!

So now i have 9 days on me to run a 10km outside and see how it feels before i decide whether i will participate in the race/run or not 🙂

Below are some of my best tips on how to keep running when either you are bored on the treadmill or feel like giving up while on a run.

 

  1. The best thing that works for me when i feel like giving up is imagining my friends and family standing there infront (at the sides) and cheering me on. Its like i can hear them cheering me on and it keeps me motivated…. for 5 minutes or so, then i need to do something else before i return back to this technique.
  2. Sing with the music you are listening to!!! I love doing this, it always pushes me forward. However, sometimes i begin sprinting because i just feel so enpowered by the music and then i lose my tempo which isnt always good 😉
  3. Make a checklist of things…. things you want to do afterwards, things you have to do… or even what you want to eat after your run? 🙂 Though that can at times just make you extra hungry.
  4. Look at your surroundings… people around you/infront of you? Really analyze and look at them… sometimes i make up stories about the people while running – then i forget im running!
  5. Set up small mini goals along the way such as ill run to this rock,and when you reach the rock put up a new goal so this keeps you running forward all the time. However…This technique doesnt work for me. Because i just say, ill run to the rock and once i reach the rock i stop 😉 hahaha but it might work for some!
  6. Do intervals 🙂 If you feel that you are really lacking energy, run/spring as far as you can and then walk 1-2 minutes and repeat!!
  7. Fix your breathing and running technique if you feel it is needed. Sometimes you can begin having a really weird breathing technique when you get tired or you begin losing the correct running form (do you want me to make a post about running form?). So try think of those things, but also relax. Its easy to begin hunching with your shoulders or feeling stiff in your back… think of flowing water. Let your feet and legs push you forward and also your arms should help with swaying!
  8. Think of your goal. Is giving up now, stopping now really worth it…. 1k more… what harm will that do, then after that, you can still run 1km more. Keep pushing and motivating yourself.
  9. And once you’ve done these steps, return to step one again 🙂

Keep pushing yourself forward! Though of course, if you feel like collapsing. STOP. Dont injure yourself 🙂

If you have any tips for running and to keep yourself motivated, please share!!! 🙂 And im going to make a post on how to keep boredom away while doing cardio! 🙂

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10 reasons why your workout isnt working

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Hitting a plateau isnt uncommon. It can be tough and hard to overcome, however here are some reasons why you might not be progressing. Remember CHANGE is key! Change your diet, change your exercise form, change weights etc… shock your body, thats how you will keep seeing progress and change 🙂

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1. Over Training

It can be easy to just want to go day after day, working out for hours and squeezing it any workout you can whenever. Doing too much does not allow your body enough time to recover. When you push it too hard you tend to feel tired and your body craves lots of carbs and sugar because it needs the energy. Consider a two-day-on, one-day-off routine to allow for better recovery, and instead of boot camp with weight training and cardio all in a single day, try breaking them up and performing those routines on separate days.

2. Not Getting Enough Zzzzzzs

We are constantly moving during the day so night time when we sleep is the time our bodies have to repair itself from the muscles we’ve used and torn during workouts and daily activities. Also, sleep deprivation tends to suppress our natural growth hormone, making it harder to build lean muscle. Lack os sleep also makes us tired and thus nit having enough energy to workout.

3. Just Doing Cardio

It sure would be nice if we could simply hit the pavement day after day, log a few miles and end up with the perky derrière that we’ve always dreamed of. The sad truth is that without a combination of cardio and strength training, we will never win the war with gravity and manage to lift and tone everything. If you have been avoiding weights due to a fear of bulking up, you can rest easy knowing that it’s not that easy! A seriously muscled physique takes years of training and consuming loads of calories. Look at it this way, cardio burns the fat and strength training shapes/tone up the body. Do cardio and you will end up with saggy skin and we don’t want that now do we?

4. Overestimating the Caloric Burn

Many people rely on exercise equipment to determine the calories burned and those machines are often generalized and inaccurate. Your best bet is to keep a food journal and log every morsel that passes your lips. Without getting your nutrition in check, you could exercise until you are blue (or in this case, red) in the face and the only result would be frustration.

5. A Stale Workout Routine

A routine is comforting but when it comes to a workout, if you have been doing the same routine month after month, your body has likely adapted to the stimulus and is simply going through the motions. You need to shake things up and introduce new stimuli in order to keep making progress. Our bodies only change when they are forced to adapt. Consider trying a new workout at least every 3 to 4 weeks.

6.Going Too Easy

So don’t make the mistake of going too easy in the gym, ladies! Muscles only grow when they are forced to do work. Never sacrifice form to lift heavier weight but don’t let heavier weight intimidate you. Try lifting a slightly heavier weight for a repetition or two and then drop down in weight to finish the set. Then each time try a little bit more. When doing cardio, instead of long sessions of steady-state cardio, try incorporating active rests between sets or high intensity sessions like 30 second sprints (30 seconds of hard work and 30 seconds rest) to really kick up the intensity. Push but don’t push too hard.

7. Not Enough Calories

Food is fuel, not the enemy. So many people make the mistake of cutting calories too low when trying to get in shape. Without adequate fuel you’ll be hard-pressed to build muscle, and it’s the muscle that raises your metabolism. Constantly under-eating creates a vicious cycle as the metabolism slows down to preserve the energy it’s not getting from food. This then stalls weight loss (or creates weight gain) which causes many people to increase cardio and cut even more calories. Determine the calories you need, taking into consideration your activity level (including exercise) and keep a food log to stay on track.

8. Too Many Cheat Meals

A dangling carrot can certainly be great motivation for your workouts but when that “carrot” becomes the occasional cinnamon roll, alcoholic beverage or seven layer chocolate cake, it’s a potential slippery slope. An indulgence for a special occasion is certainly OK and even encouraged to maintain sanity. Also, having a bite of something sinful every now and then won’t reverse all of the good you’ve done, but be cautious of a weekly cheat meal. The cleaner the fuel (food) in your body, the leaner you’ll be.

9. Stress and Hormones

At times of stress it’s not uncommon for people to turn to food whether it’s eating to fill an emotional need, or eating on the run because there never seems to be enough time in the day.  But a stressed-out lifestyle can lead to weight gain and hinder your workouts. If your workouts seem less productive and you often combat cravings, consider finding methods to reduce stress in your life.

10. Lack of Consistency

All too often people start an exercise program with the best of intentions, scheduling themselves for 5 days a week. Don’t set yourself up for failure right out of the gate. Before engaging in a regular workout routine, determine a realistic number of days that you will be able to commit to without fail. Consistency is paramount to your fitness success. Catching a workout now and then is good for your overall health but for those looking to make noticeable change, it’s going to take a regular routine and solid commitment. If you can only go 3 days a week, be sure to hit every muscle group within those 3 days with enough intensity and stay active the other days. Any amount of exercise is always encouraged, but it’s those who consider it training and not just a workout who typically achieve greater success.

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What is powerwalking?

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I got asked a little while ago, what is powerwalking? I know i often write that i go out for powerwalks, and it might be a little unclear what that actually is.

In simple terms its Walking fast. Its not running or jogging, or just out walking. But you get your heart going and you end up breathing heavy…. you dont reach MAX pulse, or a super high pulse like you do while running but you still get a high pulse, unlike when you are just walking. Taking a strole with the family, and you neither break a sweat nor get your heart beat racing.

Now dont get me wrong, just slow walking is sometimes exactly what you need. To stop and just look at everything around you, take photos, walk with a friend and talk. You dont need to always powerwalk.

But if you are going to walk as your cardio… then i guess you should powerwalking.

Powerwalking has many benefits and its easier than running, as many dont like running or cant run due to pain in their knees, hips etc

I love both powerwalking and running, so i basically just do what i feel like. Sometimes i mix the two and do intverals of powerwalking and running when im out. 🙂

Powerwalking can be a good thing to do to ease you into running again.

 

 

Color me Rad

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Today is the day i have been waiting months for!!! And the thing that has been on my bucket list for WAAYYY to long. Today i am going to run the color me Rad run!! Its 5km and you will get sprayed with paint as you ran. Its not a race, so no winner and no time taken… but i still want to run it and try my best. No personal records as it will be hard to run withso many people, but im just doing it for the experience!

I am suuupper excited 🙂 And i will update later with more pictures and what i thought of the run 🙂

Has anyone done the colour run before?

10 ways to become a faster runner

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Try these tips from fitsugar to become a faster runner.

Fuel up: Eating the right pre-run foods is important to prevent feeling sluggish during your run. Go for foods that won’t cause cramps: choose a small snack of simple carbs with a little bit of protein if you’re eating right before a run (read more on how to choose a pre-workout snack here). And drink a cup of coffee about a half hour before you go for a run; studies have shown that caffeine helps you run faster and longer.

Intervals: Short sprinting bursts are great for making you a better runner all around. Up your pace and stamina with this treadmill interval workout to incorporate into your running routine.

Tempo runs: Tempo runs are similar to high-intensity intervals, but with this strategy, you don’t sprint as fast as you can. Instead, you hold at a fast (but not too fast) pace for a longer time period, like 10 minutes, before slowing down. This helps your muscles get past your lactate threshold, which will help you improve your endurance and speed. Remember that to be effective, your tempo run should challenge your body: you should be able to answer short questions but unable to hold a conversation. Try doing a tempo run every seven to 10 days; read more about how to start tempo running here.

Hills: There’s no reason you should stay on flat land. In fact, there are many reasons why you shouldn’t. Running up hills helps make your leg muscles stronger while also increasing your speed and endurance. Whether you run on the treadmill or outside, the next time you start your workout, make sure an incline is part of your route. This 40-minute treadmill hill workout incorporates steep, short inclines to help you improve your speed and endurance.

Post-run sprints: Adding short sprinting strides at the end of a long run can keep your body primed for speed, says Sports Club/LA trainer Ben Hwa. This is because doing strides after a long run will teach your body how to run fast even when your legs are tired. Ben recommends doing four to eight strides of 70 to 100 meters; aim for 80 percent effort on each stride.

Negative splits: This strategy is a simple way to make every run a good run, especially on race day. To incorporate a negative split into your next run, just make sure you’re running at a good, steady pace and increase your speed for the second half of your run.

Stretches: You may not think of post-run stretching as important for your pace goals, but those few minutes you spend cooling down can really help your speed. Stretching makes you more flexible, which can improve your stride and range of motion. Do these post-run stretches after your workout to become a faster runner.

Short strides: Shorter strides can make you a more efficient, and therefore speedier, runner, says trainer Jennifer Pattee. Focus on keeping your strides regular and short to increase your running efficiency.

Midfoot strike: Focusing on landing on the middle of your foot — rather than your heels or toes — can also help you avoid injuries and discomfort that will slow you down, Jennifer adds. Aim for striking with a flat foot for a strong, confident strike.

Drills: Adding a few running drills to your warmup routine will help improve your running form and speed, Ben says. Do a few minutes of high knees, skipping, and backward running before a run to train your body to operate properly.” –

Source: http://www.fitsugar.com/Strategies-Running-Faster-23879076