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.

Nothing Beats Running For Holding Stamina

Indeed running is the best exercise for building stamina. After running for a while, it’s hard for athletes to run same distance forever. They are tempted to score higher and run longer distances. Now if a runner aims to build endurance for long-distance running, they will have to time it properly. Even if you are not participating in a marathon running training longer distances is an achievement itself. However, it’s sad to know that you are not participating in long distance race despite having the capability. Find out how to build stamina for such a race.

Honestly, there is no quick and fast way to start running farther. The runner has to put in miles and more effort for reaching fair pace and commendable distance. It’s a big challenge for runner’s to start with bigger mileage. Usually, it’s a gradual process that builds up over time. Slowly and gradually, a runner picks up distance by running 4 to 5 times in a week. Ideally, 10 percent distance must be added to the weekly mileage. If a person’s runs 5 miles one week, then it’s advisable to add another mile in the next week. Moreover, staying on the safe side reduces the chances of injury.

After building endurance for distance running, it’s easier to start tempo runs. The idea is similar to sprinting where it is required from the runner to increase pace for a while and then run slow to recover from pain or lactic acid build-up. Sprinting spans must be spread evenly over the length of the period needed to cover the distance. From a beginner, not more than a few sprints are expected, and that’s perfectly normal. Just one more sprinting span has to be added every week.

Another interesting approach is to run with poles measurement since most of them are equidistant. For instance, continue running at fast pace for 3 poles and then slow down for the next pole and then increase speed again.  For maximum results, complement your running performance with weight lifting. Before becoming a maniac, just remember that you are not attempting to become a body builder. The idea behind upper body and lower body weight lifting aims to strengthen the muscles. In this way, the runner gets a chance to strengthen muscles that are not directly involved in running.

As you move on to the tougher stages of training, the weight lifting will support the muscles and prepares the person for forceful running where the energy is generated from the core muscles. This type of running also helps in better swinging motion.

Although, it seems fairly easy to build stamina, it’s hard to keep up with increase in distance. After a few weeks, coping with the constant increase in distance gets further challenging. If anyone expects to achieve that overnight, then that’s not going to happen. However, it’s always fascinating to add a little more to your goals and it gives a great sense of accomplishment upon crossing the mileage goal.

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.

Related Articles:
Running Tips for Flat-Footed Runners
How To Overcome Runner’s Knee

How Recovery Foods Work Wonders For Running Injuries

Food-and-injury

Image source: http://www.runnersworld.co.za/nutrition/injury-treatment-pantry/

All runners hate it when they get hurt during their training or power drills. This is most definitely the worst thing to hold them back. It’s annoying to carry on training for long duration with an injured knee or pulled hamstring. While injuries are a natural part of a runner’s life, there are ways to speedup healing process. Massaging, icing, and ample rest are proven to have significant healing effects but there is something more that can help you get back on track faster.

While the resting period seems endless, you can decrease healing time nutritionally. A human body starts healing from inside and nutrition has a role in that. Research proves that the recovery span can be reduced with the intake of right nutrient containing foods. On the flip-side, lack of nutrients can delay or even worsen running injuries.

Malnutrition common in runners

Lack of proper nutrients will not only delay wound healing but can even worsen injuries involving inflammation. With the mention of malnutrition, the only picture in our minds is that of a severely starving child in third world countries. What most athletes fail to realize is the fact that being under-fed is also a stage of malnutrition. As a matter of fact, most athletes, runners or otherwise, are often malnourished while training. This is the biggest cause of injuries to begin with.

Underfed athletes have slower healing abilities

In most cases, if a runner completes his running mileage by running twice a day, its highly unlikely that the nutrients lost will get replenished. If a runner continues to go without resting, more vital nutrients will get depleted. Hence the most prominent reason of undernourishment in athletes is over-training.

Secondly, if you are just filling up your stomach with nutrient-less-crappy-food, it will do no good to healing post-running injuries. The quality of food really matters otherwise you are just taking extra calories that will speed-up weight gaining. When a malnourished body goes in a state of weight gaining, it will affect athlete’s performance at large. If the runner gets injured in a nutrient deficient state, the healing process will take longer than usual. Nutrient rich food is your key to quick recovery.

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

Image source: http://www.flickr.com/photos/40140259@N07/4556138512/

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.