When Should You Avoid Running on Challenging Terrains

It might be noted here that bugging out is a safe option but it might not always be the only option for you. This is primarily because of the fact that bugging out has its own implications due to which it can be a bad idea.
Running outside implies that you may have to miss several days of missing work and hence that implies several days without salary. It might even be bearable but with all the money lost in packing the essentials and fuel lost in driving to a safe spot, it might not be a good time to have no salary.
Bugging out also means leaving your property and valuables at your residence unprotected. This may put your property at the risk of getting robbed and misused. Also you have worked very hard to maintain the home you live in , not to mention your luxurious car and jewelry and it may really break your heart to leave all that up and run to a safe place.

When to Stay?

At times bugging in or staying at home makes a lot more sense than migrating to a safe place. It would be a real relief knowing that your property is safe and you remain under your own roof. This can only happen if you are capable of surviving in a heavy storm with really cold weather with minimal supplies of drinking water and staying indoors.
In a case of civil war, you might have to stay indoors and not leave and that makes it your perfect sanctuary. Why leave, when you are perfectly safe within the walls of your home? When the outside makes less sense than the inside then you should stay inside.

Transportation and the requisites

You might agree to the fact that whatever place you chose as your safe house, the best way to get there would be by use of a car or personal vehicle; the reason being that it is very convenient as you might probably be having one parked into your garage.
It will be much faster than the buses or trains since they will hat at several locations and will accommodate a lot of your stuff as compared to a bike or a motorcycle.
A bigger and heavy car is a better choice since it can pave its way through water and will have lesser damage as compared to a smaller one. Also it will be much less damaged in case you meet n accident. Who would want getting stuck because of an accident at the middle of the road while everyone you see is planning an escape?
Once you begin your journey make sure that its tank is completely filled with fuel and you have extra fuel tanks for the journey since any other fuel stations on the way might be closed down during the disaster. Furthermore you need to make sure that the engine is in a sound condition and your car has no mechanical problems. You might have difficulty finding a mechanic service on your way.6 trails you should explore when you go for a run.

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How A Runner Ruins His Chances Of Success

Fred takes up training and is quite talented when it comes to running skills at least that is what his comrades have to say about him. But unfortunately, when he gets closer to a marathon or running competition, there is always an element of fear that holds him back. Alfred is another runner who specializes in running away from the competition rather than running in it.

What is it that connects all these people? Their actions are constantly undermining their progress and they seem to be on a venture to sabotage their ways to success. Your self-defeating behavior is the collection of your negative thoughts that will create a blockade to your success. Self-defeating behavior emerges in us at some point of time when we subconsciously deny pleasant feelings. When it comes to relationships, we believe to be the masters of the game and when someone offers help, we are stubborn enough to reject it.

If you are on the tracks to self-sabotage your career, you will insist that running is quite boring. Victims of self-sabotage often complain to get a feeling of good for nothing. Some will regret their success while others will keep complaining how they missed the task by a few inches. Hence, the stories of self-sabotage are endless. The more pressing question here is how self-sabotage is completely the opposite of success. Given below is the list to elucidate the differences between sabotaging behavior and a successful attitude.

  •  Personal responsibility lacks partially or completely in a sabotaging behavior but the person with successful   behavior takes full responsibility.
  • Negative feelings and wrong attitudes towards people is frequent when you are on the road to sabotage yourself while the successful attitude is to define and move towards goals.
  • Staying unaware yet thinking that you know everything is an attitude that sabotages your cause but when you take steps to stay informed, the behavior is certainly progressive.

Outlined above were some of the major differences between a self-defeating behavior and successful behavior. Decide what’s best for you. Are you unwillingly killing your chances of success? Your attitudes will help you decide, so read them well.How to motivate yourself to run! Read this

Can I Run For Fitness In Extreme Cold

If you live in an equatorial region or in the south you may not have much idea of the horrors accompanied by the extreme winter weather. In such situations a single snowflake from the sky is not a bliss but looks like punishments of hell. Running over slippery roads is not only risky but could be pretty dangerous as well.

The possible consequence of severe winter weather could be a power failure for about several hours that may reach three to four days. Naturally this means that even the heater cannot protect you against severe cold. When you run the risk of getting frost bite, running outdoors is not recommended.

The plumbing may well be affected by the extreme weather and the pipes may get frozen and you may be out of usable water. Also like other catastrophes, extreme cold may affect the roads and transportation.

Why the outdoors get unbearable

A snow storm will affect the roads to a great extent. Accumulated snow will cause driving near to impossible because the roads get slippery and the engines become very difficult to work in the cold.

Since the outdoors get really unbearable in the extreme chills and you might not be available any transportation, you will be most probably stranded in some area until he weather calms down somewhat. However, shunning physical activity is not a solution. Instead, you can use a treadmill while staying indoors close to the heater.

Running indoors to stay warm

In the extreme weather, agriculture is affected to a great extent and there might be shortage of food and eatables in the markets. Crops ruined, import and export disrupted, supermarkets not supplied with the eatables, you will be lucky to have any meal at your table. Besides food, tremendous amount of physical activity will increase metabolism and more heat is released as a result. Physical activity of any kind is useful in winter. However, running is a type of cardio that enjoys a special edge.

A chilly winter might sound exciting for outdoor running adventure but it could be pretty dangerous if you are stepping out without proper gear.

Walkers Switching To Running – The Inside Story

Nobody needs to know the benefits of running when they first add it in their routine. Walkers who switched to running have discovered that it enhances positive feelings, elates the body and mind. While running, the person puts himself through various challenges of fatigue, aches and more physical work. Not to worry, because this is just a sequence of gearing up. All athletes and runners will experience an afterglow and mind revitalization that is part of the sport.

The endless list of rewards just keeps on coming for the rest of the day even after your routine ends. Consider a small list of rewards that will change your mind and compel you switch plain walking to running.

  • It uses more calories
  • It is more relaxing and rejuvenating
  • It improves the tendency of the body for sustained physical energy
  • It offers a sense of accomplishment
  • It has more freedom than any other sport or physical activity

Internal gains

Though the physical rewards from running are substantial, its psychological rewards is what keeps a runner motivated. Some long-term runners admit that running makes them feel active for the rest of the day and the feeling incomparable to any other physical activity.

Aiming for runner’s high

Aiming for or expecting a euphoria with every run is almost impossible. Only a few runners get an elated experience and even they will not always have a good time. However, those who grow used to of the subtle rewards of running will experience confidence boost but its pointless expecting your version of runner’s high everyday.

A beginner at running will tap into some feel good emotions right from the first day out for running. If you are not experiencing chest pain or any other medical condition, you will eventually start enjoying your run once the body accepts the routine.

Endorphins are released

This hormone is released to reduce pain and provide an elating experience to the runner that lasts even after the running session completes. When there is intense running, your internal body monitors will sense the pain and as a result endorphin is released in the blood to reduce the pain. The best part is that this is a natural drug and totally legal.

Exploring the Myths Associated With Running for Bugging Out

You can run to safety, that’s good but what else do you know about bugging out on foot? Do you have the required tools to combat different challenges when you are out in the open? And what if you are not running alone? There are a hundred different questions when you are bugging out. Likewise, several myths are associated with bugging out. Let’s find out the challenges and/or responses to bugging out.

Water accessibility

Water is an essential component of a bug out bag. But would that suffice for miles of journey when you are on foot? Sometimes, there is a lack of sufficient water supplies on the route but the travelers forget to take that into account. Water can go scarce when there are some seasonal differences. For instance in drought, the streams can be dried and frozen in extreme winter.

The myth is that there will be water on the way but the truth is that it is not always possible. Sometimes, the streams on the way could be contaminated due to industrial effluents making the water unfit for drinking. In case, you are bugging out in winter, you might have to spend more time to let the frozen ice thawed.

Carry ammo to slay zombies blocking your way

The more arms you carry, the more is the likelihood that you will get into trouble. Just a single shot gun will do, you don’t have to carry too many arms because you will not face a horde of zombies. Mainly, the idea of bugging out is to find a location of safety which means you are only traveling from point A to pint B. trust me, you are not stuck in a battle of good vs evil.

When you are bugging out on foot, alone or with your family, the best way is to tackle problems is to keep an eye on safety exit route or if running is out of question then try concealment. Take the scouts for instance, they will not hunt down the potential enemy, instead, they will fire to wound the enemy to slow them down. After that, they will hide before silently running away from the scene. This is a tactical thing that you must emulate in case you are engaged in a combat.

But never take arms as if you are out to slay zombies. You must know when the ammunition is enough or too much.

Minimum gear in bug out bag

Wherever you will find instructions for preparing bug out bags, it’s stated time again to keep minimum stuff. But in reality, we observe two extremes when it comes to preparing BOB. Honestly, you can’t live on the road with just a knife, tooth brush and a duct tape. In this kit, there are a lot of essential survival gear is missing.

The cold weather gear and water are to name a few. You may not require cold weather gear every time but in some places the nights are chillier in comparison to the day. Thriving through the night without proper gear can leave you exhausted and even sick to travel any further.

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Alternative Sports Drinks for Running

sports drinks

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Energy drinks for athletes occupy a huge industry and there are always some advertising campaigns lined up for athletes. Marathon runners and distance runners in general are the most likely promoters of such sports drinks. No matter how strong their branding efforts are, some people are just not comfortable with the idea of lab-made ingredients that are part of energy drinks. Those who wish to have a more natural alternative to sports drinks can fashion some healthy drinks from whatever is available in their refrigerator.

It’s true that certain energy drinks are better than water because they offer more benefits than just hydration. However, the main ingredient of these drinks is a sugar maltodextrin which offers an immediate source of energy. This is good for short runs but will not be much help when it comes to distance running. Due to the presence of high amount of readily available sugar in blood, the body will be triggered to produce more insulin.

For distance running, it is important that the blood sugar level is limited to 4 percent so that more insulin is not released. To minimize this effect, a mixture of water and natural fruit juice is recommended. It will prevent sugar level spiking, hence keeping the levels of insulin under control. This means the water and juice must be taken in a ratio of 2 is to 1.

Moreover, the athletes’ body loses electrolytes through sweating. Whether it’s running training or a real marathon, some essential salts will be lost, resulting in muscle cramps. Orange juice can help here since it’s a natural source of potassium. Besides, long distance runners who will exceed 4 hours of running will need a source of sodium to fuel their run.

There is another category of sports drinks that is known as recovery drink. Rather than sipping it during the race, it is preferably taken after the race comes to an end. For instance, you had a prolonged bout and now you are taking some time out. Recovery drinks will provide necessary nourishment to keep you sustained for the next round.

4 Ways to Change Your Mind about Running Blues

running blues

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Not everyone is a fan of running. Perhaps you don’t like it when you have to go the distance. This problem can be addressed if you are sprinting for a mere 30 seconds. Pacing up might give you an adrenaline rush. Some people dislike running because it’s boring.

Add a spice of sprinting and see how things change your way. I am here to change your mind forever. When your running gets long and boring, you need to concise it with sprint intervals. This is a perfect blend of time intervals and distance. Shared below are some running tips for sprinting.

Keep it concise

While starting out, the sprinting time should be as limited as possible. People might mock at your stamina but starting slow will help you build endurance without straining your muscles. Hard runners will feel tired very soon and this is more frequent for new runners. Since your mind is not trained for this much intensity, it will feel tiring in the beginning. Aching muscles will slow down the runner so its better to keep it brief.

Don’t forget to recover

There must be a substantial gap between each set of sprinting. When you are all set to begin another set of sprinting, try slowing it down for a few minutes. This will buy time for your muscles to recover from the stress of high intensity exercise. Also, ample rest prepares you for the next set of sprinting when you can run with revived energy and strength. Without rest intervals, your sprinting speed will eventually decline and your body will not get the benefits of this exercise.

Walk between sprinting sets

Sprinting intervals must have brief sets of rest. If you are jogging during that time, your muscles might not get time to recover. Try walking between sprinting sets. When you will start your next set, it will be easier to maintain your personal best intensity.

Minimize running time

This running routine should not take more than 20 minutes including all sprinting intervals and resting phase. Long duration running is hard on muscles and tests your stamina to an extent that you might prefer giving up.How to approach long runs click here.

Embrace Running Again – 5 Ways to Spring Back To Action

If a runner gives up running for a while, then finding the courage to get out of the couch can be tricky. The unpredictable weather can be your excuse for a few days but if you were a consistent runner, you will never be able to part your ways from this sport. Take some best interval training sessions and it will be easy to jump into some races.

The big question is how to overcome the long lapse of training. For a long while your one day off changed to three days off, the stamina for long distance running was lost and you feel bulkier than before. There is still hope. Getting back in form is just 5 steps away.

start running

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Step 1: Make it routine

In the beginning, putting on your sneakers and making up the mind to run is more important than running fast. First step is always the hardest. If you are past that stage, you will make a consistent runner. Don’t be ashamed of running two miles in a day. At least it’s better than no miles at all. Maintain a consistent and steady routine for one week.

Step 2: Enjoy your run

Run to enjoy, not to compete! And it’s best to leave your watch home for a few days. This is the time when you will adapt to the environment. Watch the sky, slow down to notice your favorite trail in the park. The more you enjoy running, the better will be the chances that you will take it seriously.

Step 3: Find a running partner

A brief trot in the park with a running companion will help you overcome physical and mental exhaustion. Don’t go on bragging on hitting a new mark or complaining about how sore your muscles feel. Notice different runners on the track and make a laugh. Socializing will help you get more consistent.

Step 4: Kick up with more speed

If you are not a professional athlete, there is no need to crank up hard intervals. Only try 10 to 12 minutes of sprinting followed with lots of rest. Another alternative to intervals is uphill running. This will give a similar experience for legs but uphill running involves more muscles.

Step 5: Establish a goal

Setting the goal can never be the first step of any training let alone running. After developing focus and interest in running, it’s time to get back in the habit of running. Try following these running tips in the correct order and you might actually find yourself embracing running again.

5 Ways to Improve your Running Speed

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Running may be the most fun way to stay fit and healthy. Running is a great form of cardiovascular exercises that keeps your heart healthy and increases your pulse rate. Running and burning calories are interlinked and offer you multiple health benefits related to your overall physical fitness. It is also one of the most convenient workouts as there’s no requirement of gym, exercise equipments or instructors. Just you need some time, a passion to stay fit, a safe terrain to move on and a decent pair of shoes.

Running is wildly popular in all age groups as per their fitness level. A regular running routine can slow down the aging effects. You can easily find runners of all shapes and sizes around if you hit any park or jogging trail anytime of the day mostly at dawn and dusk. The most valid reason and charm of being so popular is that anyone can do it. However, learning proper technique is essential to limit the injury risks and discomforts and improve the running capability. There are several safe ways to enhance your running fitness and challenge yourself with higher running goals. Here are some of the running techniques that allow you to increase your speed and ability to run more:

  1. You can run faster if you run but you have to keep calm as it is not possible and advised to try to have the faster pace at once.  Not paying attention on safety grounds may harm you a lot. Do not brutally force yourself to reach maximum goals in minimal time. It is of no good to make the fun workout a punishment for your body. Quality should be the priority. One should be patient and persistent if want to run faster and safer.
  2. To increase your speed you should revise your training and form. You have to focus on minimizing the unnecessary moves during running. Learn proper techniques to ease the joint stress and moving forward tranquilly. Concentrate on moving quietly while running as it emphasizes on soft landing that is best for your joints. Hard steps show that you are exerting more energy.
  3. Include various workouts and terrains in your regular routine to increase strength and speed. Try a variety of situations that let you enhance your performance. Running on hills is a fantastic way to stabilize your ability, build your strengthen and increase the running speed. However, you should be careful as it can hurt. Running up the steep is always hard but results are also great.
  4. Focus on strengthening your core muscles. They are important in driving and balancing the body. It is important to keep core fit to speed you up. Running is not ideal for building muscles but you have to work out in strengthening core abdominal muscles to increase your running ability. Having stability in core muscles assists in developing better running technique and leads you to be faster.
  5. Buying the best running shoes is one of the best investments that you can do to your fitness. It helps you in increasing your speed and form. It makes the running time a fun time for you that provide you mental pleasure and peace along with the physical fitness. It is recommendable to thoroughly check your running shoes for fit and comfort.

Importance of Proper Breathing for Running

Image

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If you want to lose weight and get rid of extra pounds then aerobic exercises can do a lot for you. Aerobics are one of the best ways to burn calories and stay fit and healthy. Running is one of the best aerobics that is easy to perform without using any equipment or training. The only thing is to keep an eye on some proper running techniques that allow you to get maximum benefits in minimal time. There are several particular running tips to prevent you from any discomfort or injury risks. Proper breathing is also one of the most essential element to focus on before begin your running workout. Breathing is a critical part of healthy living. People are aware that breathing is important to life but many of them don’t know how to breathe properly.

Body needs immense amount of oxygen during physical activities. It is important to develop proper breathing habits according to the activity you are engaged in. Proper breathing maximizes oxygen intake which is essential to stimulate proper blood flow and to make body function well. Breathing develops lung capacity for physical activities. Inadequate breathing harms performance whether it is physical or mental. For an activity like running it is the most important part to breathe properly to avoid early fatigue. Getting adequate oxygen must be your prime aim for running.

Bad posture during running cause having less amount of air going into your lungs. It can impede your performance and leads you to fatigue and discomfort. Make it easy for your lungs to expand properly via proper posture with a neutral spine and upright position. Upright and straight posture assists get more oxygen into your lungs.

There is a debate that which is better to breathe through nose or mouth.  All have their own ideas about but generally for running it is better to breathe via both the mouth and the nose to get the maximum amount of oxygen. Having immense amount of oxygen into your system really helps your muscles during running. It is also important to deep breath before begin running to warm up your body.