RAE21RUN

my-wishful-shrinking: For reference :)

Mon, 20 May 2013 00:53:11 -0400

my-wishful-shrinking:

For reference :)

Photo

Fri, 17 May 2013 22:43:32 -0400

aesthetic8packabsworkoutprogram: This is how you do squats and...

Thu, 16 May 2013 09:59:15 -0400

aesthetic8packabsworkoutprogram:

This is how you do squats and deadlifts, if you did not know they existed you better start doin’ em.

backonpointe: justkeepbreathing831: So I’ve been getting a...

Thu, 16 May 2013 01:01:57 -0400

backonpointe:

justkeepbreathing831:

So I’ve been getting a lot of questions regarding running and cross country. I’m so happy that a lot of you are so excited about joining your school’s XC team! I really wish I had time to answer all of your personal questions, but I just don’t. Lucky for you, I have a WHOLE ENTIRE PAGE dedicated to answering questions about running!

Tips from the one and only…me :)

One of the things about running is that you’re ALWAYS pushing yourself to your limits, and sometimes past them. I suggest mixing up your running workouts in order to build endurance, speed and strength! Here are a few suggestions:

Run hill repeats. Find a steep-ass hill and run up it..over and over again. It doesn’t really matter how fast you go, as long as you KEEP GOING. It’s important to push yourself, because part of running is learning how to put up with tired legs and sore muscles!

Fartlek training. Basically during your run, jog for 5 minutes, then sprint for 15 seconds. After your spring, go right back into jogging. Repeat this until you reach 30 minutes.

Strides. These can be done before/after your run. Mark out 100meters or so and sprint it. Jog back to where you started, and do it again until you reach 4 to 5 times. (This helps with speed at the beginning of races.)

Strength training. You’ll need to build up those muscles in your legs! I suggest this POP Pilates video for calves and thighs.

CORE. The fastest runners have insanely strong core muscles. This means you not only need to build muscle in your legs, but also your core, or “abs”. Check out Gain Fitness to find workouts to target this area.

Arms. Strong arms also benefit runners. Start doing push-ups and use the Gain Fitness website to find upper body workouts!

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This list was made by Steph, not me. Go check out her blog!

These links are pulled from everywhere: LiveJournal, Active.com, RunnersWorld and beyond. I found them useful when I was beginning running, and I hope other beginners will, too. This is not a full, comprehensive list of “everything about running ever,” but I hope to shed some light on good places to look for information for beginners.

Good Places for Beginning Runner Q&A

Beginners Running Q&A Blog

Forum for Beginning Runners (RW)

Runners Community on LiveJournal

General Advice

“Newbie” Advice (by supermanz)

Breathing Tips for New Runners

Basic Gear for Beginning Runners

27 Ways to Run Better Every Day

Running Basics Explained

Base Training Explained

Stride Rate and Length, Explained

How to Find Good Form (Midfoot striking)

Training Plans

Couch-to-5k Plan

Free RW Training Guides

Hal Higdon’s Training Plans

Coaching by Pfitzinger

“The Healthy Runners Marathon Training Plan” by LiveStrong

Injury Prevention

How to Avoid Injury (RW)

Injury Diagnosis

How Injury Happens/How to Avoid It

Barefoot Running

General Discussion on Barefoot Running - What and Why?

Article on Barefoot Running (Science Daily)

Finding “Barefoot Shoes”

Barefoot Running University

Minimalist Running

Fun/Useful Stuff

What to Wear for Runners

MapMyRun

Free Workout Mixes by Podrunner

—————-

Additional tips from Vivian :)

Step 1: Put on some shoes.

Step 2: Open the door.

Step 3: Go!

Some other steps that might be useful…

Run for a reason. Whether it’s distance or time or to clear your mind of all the crap that happened during the day. Do it for a purpose, and don’t forget that purpose.

Push yourself. Do a little better every day. This doesn’t mean you have to increase time or distance every day. Just improve your mindset a little day by day and you will the PR’s will come.

Save a little energy. There is absolutely no point in hurting yourself so much that you can’t drag yourself out of bed tomorrow to do it all over again. Toe the line between possible and impossible; keep your sights on the incredible, and some day it’ll be here.

Wear the right thing. Running makes you sweat, and sweat, although sexy, can also hinder your progress. You want wicking material (ie spandex, polyester). You also want good shoes. Not $200 shoes, but not $10 Target shoes either.

Write down your progress. It’s so much more motivating if you have a record of how far, literally, you’ve come. Anything you to do help you reach your goals is upward trend.

You’re out the door, what now?

Focus on your breathing. Every living thing is breathing. Your lungs are breathing, the trees around you are breathing, even houses breathe. Breathing is natural. Focus your energy on inhaling and exhaling to fuel your muscles with oxygen.

Plan beforehand. One of the worst feelings in the world is to be partway through a planned run and feel (1) like you have to poop, (2) like you have to pee, or (3) like you’re breathing sandpaper. Avoid this problem by pooping, peeing, and drinking water before going on the run. Trust me, just do it.

Take a break if you need it. I do it. Marathoners do it. Everyone does it.

Okay, back from the run, riding the high…

Stretch. Your muscles are warm now, and it’s a good time to stretch. Calves, hammies, quads.

Chocolate milk is the best recovery drink. So everyone says, and I haven’t done any research on this, but it’s worked for me.

Smile! Exercise makes people happy. Other people see it on your face, and they’ll be happier too.

—————-

Running (Training Plans) from Ela!

The 5K ☞ Prepare to race this classic distance with a training program that carefully balances both mileage and speedwork.

The 10K ☞ Most runners considering the 10K already have the miles under their belts to compete adequately in the distance. The Cool Running training program enhances that endurance while sharpening the pace through speedwork.

The Half Marathon ☞ The 21K distance provides a challenge beyond the popular 10K while allowing for more flexibility than marathon preparation. Our 12-week training program will get you ready.

The Marathon ☞ As more and more runners turn to the marathon to prove their running mettle, a sensible training program is more important than ever for building safely to peak performance.

Speedwork for Beginners ☞ A speedwork program for beginning runners.

Speedwork for Intermediate Runners ☞ A speedwork program for beginning runners.

Speedwork for Advanced Runners ☞ A speedwork program for advanced runners.

Speedwork for Competitive Runners ☞ A speedwork program for competitive runners.

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Tips from boostyouresteem.tumblr.com :)

Get a running app. Every smart phone has at least one available for free. Guessing your pace is isn’t going to cut it if you’re counting calories or training for a marathon.

If you’re running marathon length races, a break during the first mile or two is the most important.

Pace yourself. It doesn’t matter if there are 50 people ahead of you or 50 people behind you. Don’t judge yourself by their standards. You have your own pace and it works for you.

Pay attention to your breath. Inhale left foot, exhale left foot.

Forget yogic breathing. It doesn’t apply here. In and out through your mouth.

No matter how much you think you sound like Vader, you breathing aren’t nearly as loud as you think you are. Don’t hold back. If you don’t get enough oxygen, your muscles fail.

Don’t slam your feet on the pavement. Keep it as light as possible. If you’re on a treadmill, the entire gym shouldn’t be able to hear it.

If you can’t figure out if you’re a mid-foot striker, heel striker or toe striker, it doesn’t really matter. Unless your legs are killing you, just keep going. If you focus too much on your legs, you’re probably going to eat it.

Run against the traffic.

Only put a headphone in one ear, you want to hear a car before it makes you roadkill.

Ladies, loop your headphones through your sports bra. Fellas, run it under your shirt. If you’re going shirtless, hook the extra cord up in the armband so it doesn’t bounce around and hit you in the face.

Make a playlist before you go. Don’t rely on shuffle. Get a good selection of high bpm songs, or something that will make you angry/excited. You don’t want to pause and let your heart rate/stride falter while you try to skip all your Death Cab for Cutie songs.

Take rest days.

Mind over matter. Your legs don’t really hurt that badly. Yes, you can breathe. Keep going.

But listen to your body. If you legs are honestly giving out, head home.

Hydrate but don’t water log.

If your endurance is terrible, work it up with stationary bikes or cardio classes. Get your aerobic ability and actual fitness level up.

Stretch your calves with toe raises. Rock back on your heels and bring your toes up a few times before you run to reduce shin splints.

Strength train. You’ll get less shin splints as you build up the muscles in your legs.

Find good sneakers and pay good money for them. You can get all your other gear for cheap, but go name brand and take time to find a shoe that works for you. Some podiatrists will even fit you for what type of shoe you should wear.

Stick reflective tape to your heels if you run at night and bring a flashlight so you don’t turn an ankle.

Pay attention. Be alert. Don’t get hit by the train that runs through traffic near the Fens. Run as if no one sees you. Make it your responsibility to keep yourself safe.

What an awesome compilation of tips!

tumblrgym: No matter what size you are at right now. Be proud...

Thu, 16 May 2013 00:56:07 -0400

tumblrgym:

No matter what size you are at right now. Be proud of how you look!

Source

weightlossproblems: Submitted by: 20down40togo

Wed, 15 May 2013 19:28:11 -0400

weightlossproblems:

Submitted by: 20down40togo

thugkitchen: THERE’S SO MUCH GOD DAMN SPINACH in this shit even...

Wed, 15 May 2013 00:46:05 -0400

thugkitchen:

THERE’S SO MUCH GOD DAMN SPINACH in this shit even Popeye can’t hate. Yeah spinach makes you swoll as fuck, we know that. But did you know just one cup of spinach is over 300% of your daily recommended Vitamin A? Sweet fuck. You worried about acne? Wrinkles? Any other skin shit? Spinach to the mother fucking rescue. That shit keeps your skin looking so fresh and so clean, not to mention helping to prevent skin cancer. Spinach has these plant-based compounds called “flavonoids” that not only repair damaged skin but also fight multiple types of cancer. Everybody knows I ain’t even fucking playing when it comes to dick cancer, I gotta have my shit in tact.

IF YOU SMOKE cigarettes (tumblr crew I’m looking at you), DO NOT take any Vitamin A or beta carotene supplements. Studies have shown that combining those supplements with tobacco drastically increases your risk for lung cancer. But then again, smoking drastically increases your risk for lung cancer. So quit that shit.

You want to make this shit at home and tell Jamba Juice they can go fuck themselves by not paying for their high calorie sugary shit? Recipe below for a Thug Kitchen Original:

SPINACH COOLER
Ectoplasm free and Dr. Venkman approved

2 handfuls of spinach (about 2 cups)

2 frozen bananas

1 cup chopped and skinned cucumber

4 medium chunks of pineapple

1 cup coconut water or tap

1/4 cup orange juice

1 tablespoon flax oil (optional)

6-8 mint leaves (optional, but I dig that shit)

yields ~20 ounces

Toss that shit in a blender and zap it. If you prefer it a little sweeter, add some more pineapple to that shit. DRINK UP, CHAMP.

Seriously though, fuck Jamba Juice. Only they could make smoothies as unhealthy as McDonald’s made oatmeal.

jameras-getting-fit: recipese: Portobello Mushrooms with Kale...

Mon, 13 May 2013 18:20:54 -0400

jameras-getting-fit:

recipese:

Portobello Mushrooms with Kale Pesto Guacamole

THIS looks amazing! I can’t wait to try it!

:) xxx

gettingahealthybody: Really. Seriously just three months of...

Sun, 12 May 2013 16:53:36 -0400

gettingahealthybody:

Really. Seriously just three months of persistence and hard work will show you amazing results already. What more a year? You’d be fast on your way to leading a healthy lifestyle :)

iamonmywaytoshine: Work. Out. People. | via Facebook on We...

Thu, 09 May 2013 23:03:54 -0400

iamonmywaytoshine:

Work. Out. People. | via Facebook on We Heart It - http://weheartit.com/entry/60962096/via/AnastaciaTW

Hearted from: https://www.facebook.com/

work-is-a-four: Check out these tasty Snacks That Are Healthy...

Thu, 09 May 2013 09:20:16 -0400

work-is-a-four:

Check out these tasty Snacks That Are Healthy Too

Girl Problems

Wed, 08 May 2013 23:54:52 -0400

Do any girls get backaches prior or during your period? This the 2nd month this is occurring and it fxcking sucks. I don’t want to move! Any tips to relieve it?

Tabata Training

Wed, 08 May 2013 12:49:10 -0400

4 minutes of HIIT! Boy did I sweat! Did about 7 different exercises which made a total of 28 minutes or so. I needed my inhaler halfway through! I’m liking it so far! :)

colorfulvegan: From Vegan MoFo

Tue, 07 May 2013 22:31:24 -0400

colorfulvegan:

From Vegan MoFo

thefitmiss: Your body can do just about anything that you set...

Mon, 06 May 2013 20:00:10 -0400

thefitmiss:

Your body can do just about anything that you set and commit your mind to.

Photo

Sat, 04 May 2013 17:11:44 -0400

Healthy eating! Salad with fried won ton chips and vinaigrette!...

Fri, 03 May 2013 21:12:27 -0400

Healthy eating! Salad with fried won ton chips and vinaigrette! Could eat this for days!

Runner's High

Thu, 02 May 2013 22:15:49 -0400

I forgot how it felt. But I think I experienced it today. I just kept going. No shortness of breath and no pain in my legs. Everything was good and I just kept going. I wish I didn’t stop.

I do this all the time! Lol! XD

Thu, 02 May 2013 16:45:09 -0400

I do this all the time! Lol! XD

fitvillains: Elevated Pushups: Basic, Single Leg,...

Wed, 01 May 2013 22:58:18 -0400

fitvillains:

Elevated Pushups: Basic, Single Leg, Spiderman

Time to level up? :)

When I first started doing full pushups, it was awesome, but after awhile I wasn’t progressing/getting better at them. I still had a hard time doing more than 20-25 in a row, and I stayed there for a long time.

Once you mastered a move for the first time, you have a few options to get better at it: do more (high volume, like our pushup challenges), do harder modifications, add resistance/weight or plyometrics and be consistent about pushing yourself out of your comfort zone. Elevating my pushups was much harder ( I could do dozens and dozens from the floor, but less than 10 elevated), but within a few workouts, I was already feeling stronger. My burpees got better, my plank time improved, and yes, pushups from the floor felt like recovery.

START SLOW: If you’re used to doing a certain number of reps from the floor, know that your reps will be slightly less. That’s okay! Add in short intervals until you get stronger. If you’re still struggling with pushups from the feet, this may be too advanced.

TIPS

1. Make sure your hands are lined up with your shoulders and take your hands wide. Your eye line should fall in front of your hands (when you look down). You should be able to see a few feet in front of you without straining your neck.

2. Keep your hips lifted (don’t sag) and engage your core and legs (quads). Keep hips facing the floor at all times (especially for single leg or spiderman modifications).

3. Place chair on a secure surface like a mat or against a wall. The first few times, take a peeksie to make sure your feet are in the middle of the chair seat.

4. Push the floor away from you instead of lifting from it.

Beginners: Flip these around to make them easier! Place your hands on the seat of the chair and feet on the ground. The higher the surface, the easier it is. (Easiest: against a wall on an incline).

Give these a try this week in a few of your workouts!

More options here: Working Your Way to Perfect Pushups…