Running Tips: What You Need to Know When Starting a Running Routine

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Welcome Momscapers! Momscape.com is an award winning online magazine featuring a panel of renowned authors and experts writing on conscious & creative parenting, family fun, romance, travel, health & fitness, weight loss, and more. You'll find printable grocery coupons as well as hundreds of online coupons and family travel discounts, too. Find us on Facebook Follow us on Twitter Today at Momscape: Family Fun Activities & Crafts Family Travel Deals Free Scrapbooking Ideas Parenting Articles Baby Tips Toddler Tips All Parenting Articles Inspiration/Essays Favorite Parenting Experts Joanne Baum Jody Johnston Pawel Relationships Marriage Romance Friendships Health and Fitness Fitness Tips Natural Living Nurturing Your Spirit Weight Loss Professional Family Manager Tips Home-Based Business Online Coupons Today's Favorite Coupons All Online Coupons by Store All Online Coupons by Category Printable Grocery Coupons Product Reviews Momscape's Favorite Things (Blog) Top-Rated Mom Product Reviews About Momscape Subscribe Site Map Links Link to Us Privacy Policy Terms of Service About us Contact Us	Running Tips: What You Need to Know When Starting a Running Routine by Jamie Jefferson, http://www.momscape.com Strong legs, strong lungs, strong will. Such is the portrait of a typical distance runner. The good news is that you can be a runner, too. Why run? Running carries with it the same benefits of all cardiovascular exercise: it helps reduce stress, strengthens the heart and lungs, reduces risk of certain diseases, increases confidence, brightens your mood, helps you sleep better, gives you more energy, and, in general, provides a better sense of well-being. It is also a great way to burn calories. How many calories do you burn running a mile? Conventional wisdom says that, for every mile you run, you will burn 100 calories. But other factors play into the equation as well, including your running speed and your body weight. Generally speaking, a 135-pound person will burn about 100 calories per mile. A 200-pound person, running at the same speed, may burn 150. Obviously, the faster you run, the more calories you will burn. Click here for a useful chart that shows the number of calories burned per 10 minutes of running at speeds varying from 6 to 12 minutes per mile: Starting to run Running can be stressful on your body, particularly on your leg muscles and knees. But you can minimize your risk of injury with a few simple tips. Make sure to stretch before and after every run. Walk briskly for at least 5 minutes at the beginning of each run. Once you feel your body starting to warm up, do some gentle stretching exercises. Focus on steady, continuous stretches and avoid bouncing through the stretch. If you are new to running, here's how you can work up to a 30-minute running routine while reducing the risk of injury. Your first goal will be to make sure that you can walk at a brisk pace for 30 minutes. If you can do that, start to run at a slow pace until you become short of breath. Then walk briskly until you feel like you can run again. Continue with these intervals. You can challenge yourself by timing these intervals and working toward longer intervals. For example, maybe the first day you will run for 30 seconds and walk for 2 minutes. As your endurance increases, run longer and walk for shorter distances. Another interval technique involves counting your footsteps, instead of measuring time. When you are first starting your running routine, you may do 100 or 200 running footsteps with 300 or 400 walking footsteps in between. Then you can work up to 400 or 500 running footsteps with 200 walking footsteps in between. Each day, try to extend the number of running footsteps and reduce the number of walking footsteps (even by just a few footsteps) until you are running for a full 30 minutes. Counting steps can help give your mind a clear focus toward an achievable goal. It is important to not push yourself too hard. Even if you simply walk for 30 minutes and can manage to get in a couple of one or two minute runs, you are getting your heart rate up, and you will be reaping some of those health benefits. The rule of thumb is this: run at a pace at which you can still talk. If you are very short of breath, slow down or take a walk break. Once you are running for a full 30 minutes, keep up this interval training to maximize the benefits of your running routine. For example, run at your normal pace and then speed it up for 30 seconds or one minute (or 200 or 300 footsteps). After every run, walk for a few minutes, and stretch your muscles again. Making the most of your running routine Here are a few more tips to help you make the most of your running routine: Invest in a good pair of running shoes, which will increase comfort and reduce your risk of injury. Plan to re-hydrate about every 10 minutes during your run. The best places to run are smooth dirt roads or paths, which are not as hard as asphalt and concrete. Ask around (at your local running store, for example) for recommendations of good routes. Finally, make sure to follow these simple safety precautions: Running with a friend (or even a dog) is safer than running alone. At the very least, tell someone when you are leaving, where you are going, and when they should expect you to return. Leave your valuables at home, vary your routes, and stay in busy, well-lit areas. Pay attention to what is going on around you. That means leaving the headphones at home, or turning the volume down low. Lastly, always jog against traffic, so you can assess oncoming cars for potential danger. A running routine is a rewarding way to build strength and endurance. Enjoy the process of developing your own strong legs, strong lungs, and strong will. Note: The tips in this article are for general information only. Before starting any exercise routine, you should consult with your doctor. Free, fast shipping and great prices on running shoes at shoes.com 365 Day Return Policy Free shipping More than 1,000 brands to choose from. Here are more shoe coupons that we have collected from our favorite shoe merchants: shoes Coupons Shoebuy Coupons Endless Shoes and Handbags Shoes.com Related Momscape Articles Discount Running Shoes: Finding the Best Running Shoes for you (Cheap) Here are some tips to make sure you choose the running shoe that's right for you, at the best price.	Subscribe via email Subscribe to our blog Follow us on Twitter Find us on Facebook Bookmark and share Momscape with your friends: Share \| Momscape on Facebook
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Today at Momscape.com: Top Celebrity Workouts \| How Many Calories to Lose Weight? \| 12 Diets Moms are Talking About Weight Watchers Coupons: 25% off \| Medifast Coupons
Coupons \| Product Reviews \| Contests \| Articles \| Blog\| Search \| Subscribe Family Fun \| Parenting Tips \| Romance \| Health & Fitness \| Organic Living \| Weight Loss \| WAHMs
Welcome Momscapers! Momscape.com is an award winning online magazine featuring a panel of renowned authors and experts writing on conscious & creative parenting, family fun, romance, travel, health & fitness, weight loss, and more. You'll find printable grocery coupons as well as hundreds of online coupons and family travel discounts, too. Find us on Facebook Follow us on Twitter Today at Momscape: Family Fun Activities & Crafts Family Travel Deals Free Scrapbooking Ideas Parenting Articles Baby Tips Toddler Tips All Parenting Articles Inspiration/Essays Favorite Parenting Experts Joanne Baum Jody Johnston Pawel Relationships Marriage Romance Friendships Health and Fitness Fitness Tips Natural Living Nurturing Your Spirit Weight Loss Professional Family Manager Tips Home-Based Business Online Coupons Today's Favorite Coupons All Online Coupons by Store All Online Coupons by Category Printable Grocery Coupons Product Reviews Momscape's Favorite Things (Blog) Top-Rated Mom Product Reviews About Momscape Subscribe Site Map Links Link to Us Privacy Policy Terms of Service About us Contact Us	Running Tips: What You Need to Know When Starting a Running Routine by Jamie Jefferson, http://www.momscape.com Strong legs, strong lungs, strong will. Such is the portrait of a typical distance runner. The good news is that you can be a runner, too. Why run? Running carries with it the same benefits of all cardiovascular exercise: it helps reduce stress, strengthens the heart and lungs, reduces risk of certain diseases, increases confidence, brightens your mood, helps you sleep better, gives you more energy, and, in general, provides a better sense of well-being. It is also a great way to burn calories. How many calories do you burn running a mile? Conventional wisdom says that, for every mile you run, you will burn 100 calories. But other factors play into the equation as well, including your running speed and your body weight. Generally speaking, a 135-pound person will burn about 100 calories per mile. A 200-pound person, running at the same speed, may burn 150. Obviously, the faster you run, the more calories you will burn. Click here for a useful chart that shows the number of calories burned per 10 minutes of running at speeds varying from 6 to 12 minutes per mile: Starting to run Running can be stressful on your body, particularly on your leg muscles and knees. But you can minimize your risk of injury with a few simple tips. Make sure to stretch before and after every run. Walk briskly for at least 5 minutes at the beginning of each run. Once you feel your body starting to warm up, do some gentle stretching exercises. Focus on steady, continuous stretches and avoid bouncing through the stretch. If you are new to running, here's how you can work up to a 30-minute running routine while reducing the risk of injury. Your first goal will be to make sure that you can walk at a brisk pace for 30 minutes. If you can do that, start to run at a slow pace until you become short of breath. Then walk briskly until you feel like you can run again. Continue with these intervals. You can challenge yourself by timing these intervals and working toward longer intervals. For example, maybe the first day you will run for 30 seconds and walk for 2 minutes. As your endurance increases, run longer and walk for shorter distances. Another interval technique involves counting your footsteps, instead of measuring time. When you are first starting your running routine, you may do 100 or 200 running footsteps with 300 or 400 walking footsteps in between. Then you can work up to 400 or 500 running footsteps with 200 walking footsteps in between. Each day, try to extend the number of running footsteps and reduce the number of walking footsteps (even by just a few footsteps) until you are running for a full 30 minutes. Counting steps can help give your mind a clear focus toward an achievable goal. It is important to not push yourself too hard. Even if you simply walk for 30 minutes and can manage to get in a couple of one or two minute runs, you are getting your heart rate up, and you will be reaping some of those health benefits. The rule of thumb is this: run at a pace at which you can still talk. If you are very short of breath, slow down or take a walk break. Once you are running for a full 30 minutes, keep up this interval training to maximize the benefits of your running routine. For example, run at your normal pace and then speed it up for 30 seconds or one minute (or 200 or 300 footsteps). After every run, walk for a few minutes, and stretch your muscles again. Making the most of your running routine Here are a few more tips to help you make the most of your running routine: Invest in a good pair of running shoes, which will increase comfort and reduce your risk of injury. Plan to re-hydrate about every 10 minutes during your run. The best places to run are smooth dirt roads or paths, which are not as hard as asphalt and concrete. Ask around (at your local running store, for example) for recommendations of good routes. Finally, make sure to follow these simple safety precautions: Running with a friend (or even a dog) is safer than running alone. At the very least, tell someone when you are leaving, where you are going, and when they should expect you to return. Leave your valuables at home, vary your routes, and stay in busy, well-lit areas. Pay attention to what is going on around you. That means leaving the headphones at home, or turning the volume down low. Lastly, always jog against traffic, so you can assess oncoming cars for potential danger. A running routine is a rewarding way to build strength and endurance. Enjoy the process of developing your own strong legs, strong lungs, and strong will. Note: The tips in this article are for general information only. Before starting any exercise routine, you should consult with your doctor. Free, fast shipping and great prices on running shoes at shoes.com 365 Day Return Policy Free shipping More than 1,000 brands to choose from. Here are more shoe coupons that we have collected from our favorite shoe merchants: shoes Coupons Shoebuy Coupons Endless Shoes and Handbags Shoes.com Related Momscape Articles Discount Running Shoes: Finding the Best Running Shoes for you (Cheap) Here are some tips to make sure you choose the running shoe that's right for you, at the best price.	Subscribe via email Subscribe to our blog Follow us on Twitter Find us on Facebook Bookmark and share Momscape with your friends: Share \| Momscape on Facebook
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Running Tips: What You Need to Know When Starting a Running Routine