The Beauty and Dangers of Winter Running

Running when the air is cold and crisp in winter is one of the most beautiful times to be out running. The fresh clean air inspires you to feel as if you can run that extra mile, till you reach that extra mile of course. Your body is cool, your nose is frozen and your legs are numb. All symptoms of winter running, but as the weather gets cooler the danger of ice can be a real problem.

snow winter walk

Most of the time you can handle the odd slip here and there but as the winters get colder (as they seem to be doing) it can often seem more of challenge to beat the ice rather than beating your last pace. That’s why last winter I bought some Spikes, or mini crampons as they are also known. Developed from the idea of crampons which are used when mountaineering, Spikes are for the general hiker who needs to handle some ice or snow in winter.

running snowCosting around £50 I was a bit sceptical about how this little device could handle my running however after walking the dog and conducting a little test running I was really surprised. Not only did the Spikes really grip into the ice, it seemed to crush the ice beneath my feet. They really gave me the confidence to hit my top pace when faced with ice and now I have the freedom to run all year. The pair I got are made from elastomer, so you really get a sense of free flexibility in your feet but at the same time feel in complete control.

I would really recommend picking up a pair of Spikes this winter and giving yourself the confidence to reach that extra mile. I even got a pair for my Dad who often finds it hard to get out the house when the pavements are icy. A real freedom giving piece of gear.

Author – Scott Taylor: Scott Taylor is a young blogger who likes to write about anything involving the outdoors. You can connect with Scott on twitter @Scottthegreat1

5 Tips for Building Muscle

As anyone who’s ever set foot inside one will know, gyms can be diverse places, attracting different people with different motivations. While some are more than content to ply their time on the treadmills repeatedly, others are focussed on trying their hands at the weights and stepping their muscle mass up by a level or two.

While it’s important to spend time on the weights, this isn’t the be all and end all to building size. Amongst everything else, those wishing to increase their physical strength need a balanced diet and exercise regime, not just going all gung-ho on the dumbbells.


Here are five top tips for anyone looking to be the next Mr. Olympia.

#1 – Know Your Limits

While it’s always tempting to push the boundaries on your first few attempts at something new, you must remember that you’ve got limits and you need to stick to them. You should remain realistic throughout your regime and lead a steady weightlifting session as oppose to pushing yourself too hard. Should you do that too often, you’ll damage muscle tissue, which will have dire consequences for your healing after training. Set achievable goals for yourself and only when you’ve reached them should you pick it up a pace.

#2 – Do the diet

If you’re a serial dieter, you’re probably used to thinking that any food is bad food and that you need to eat as little as possible. When trying to build muscle, that really isn’t the case. Stay well nourished and eat protein heavy foods, including chicken and eggs, when possible. This will strengthen muscles and help them grow.

#3 – Lift smart

When weightlifting, it’s important to recognise that adding variety to your training exercises is important and will allow you to work different muscles with different lifts. Ideally, go for four to eight repetitions for each lift, so you don’t overstretch yourself and stop serious damage occurring. With a variety of drills, your muscles will build healthier and faster.

#4 – Keep on the cardio

As you’re probably already well aware, it is important to focus your sessions on strength drills, but don’t completely dismiss the benefits that cardio training can bring you in your quest to increase muscle mass. Stamina will become a huge part of your sessions and endurance will be important when lifting those heavy weights. Nothing will get you fitter than cardio work.

#5 – Relish the rest

Amongst all the hard work, come to realise that rest is as important as every other part of your regime. Take a breather from time to time and allow your body to recuperate after a hard session, so you’re ready to go again the next day. While training, pace yourself so you can take mini-breaks in between sessions. You’re building muscles, not running a marathon, so don’t be worried if you need a breather.

These tips for building muscle were brought to you by Barrie from Watchco – authorized watch retailer for Swiss Army watches, Fossil watches, Seiko watches, and more!

Citations:Image by Robert Fornal

Build the Body of a Greek God in Your Living Room

There’s lots of reasons why you might not want to join a gym. Maybe money is a bit tight at the moment. Gyms can cost a lot of money. Especially if you don’t go all the time and end up wasting most of your membership. You also might feel a little worried about training in front of other people. It’s a little nerve racking if you aren’t very experienced. You don’t want to embarrass yourself using all the machines.

The truth is, you don’t even need to go to the gym to get a good workout. All you really need is your own body. Working out at home has just as much benefits as working out at a gym. Most importantly, it’s free and you are completely alone. Nobody watching everything you do. Now that Youtube is around, all you need to do is look up a video explaining how to do a certain exercise and you’re good to go. Here are some simple exercises to get started.

Weight & Pressup

A Simple Squat

Most people don’t even bother training their legs, which is a big mistake. They are the biggest muscles in your body. You’ve seen guys walking around with hunched shoulders because they do nothing but chest press. Training your legs will give you a much more balanced physique. It’s so simple to throw into a routine.

All you need to do is bodyweight squats to get started. Make sure you wear loose fitting clothes and you should be able to squat down a good distance. If you don’t think you can get a good workout with your bodyweight come back and tell me once you’ve done one hundred. If you want to increase the weight you can just pick up something heavy and squat away.

Pecs of Steel

Press-ups are one of the most underrated exercises in the whole world. The chest press is one of the most popular exercises anyone ever does in the gym. You usually can’t even find a free bench. The guys that squat usually can’t even do a press-up. Big mistake. Press-ups can give you an amazing amount of growth and they are great for shoulder health.

Some people will have trouble pressing their own bodyweight. That’s cool. Just start with your knees on the floor. Once you can manage 3 sets of 10 you’ll be ready to try a normal one. Once that gets easy all you need to do is raise your legs of the floor. Put them on a chair or something solid. No doubt you will have a great chest after you can do this easily.

Build that V-Shape

Everyone wants a V-shape. It sets you apart from everyone else. It gives your body a complete transformation, turning you from someone who looks like they sit around all day into someone who trains. And the women love it. To achieve this you are better of learning how to do chin-ups. It’s the ultimate exercise for a strong back. You will need a chin-up bar which you can put in between a door frame.

A serious accomplishment for anyone is to be able to do 3 sets of 10. This is of course impressive because it’s very hard work to achieve. Most people can’t even do one. Can you imagine not being able to lift your own bodyweight? It’s something we all should be able to do. If you struggle you will need some help. The easiest way is to focus on lowering your body as slow as possible. This means you will need to jump up, hold on then start lowering. Once you can do one proper one you are on your way to greatness.

Allen is a freelance writer specializing in health and fitness niche. He would like to produce thorough articles like Athletic Greens review on FourHourBodySupplies soon.

Citations: Image by Suketu Gajjar

Harder, Better, Faster, Stronger – Tips to Help You Get More From Your Gym Sessions

Going to the gym regularly is to be commended and something that more people should certainly do. However while it’s certainly an important step to make regular gym sessions, it’s not just the frequency of the gym you should think about, but also the quality of each session – it’s crucial to ensure that you do a good workout that will have the best possible impact on your body each time and that you really work your muscles intensely rather than just going through the motions.

A lot of this is just a matter of putting in the right effort, but at the same time there are also certain tips and guidelines you can follow to help you build more muscle more quickly and get more out of each visit. Here we will look at some of those.

Bench Press

Tip #1: Vary Your Workouts

If you are going to the gym and doing the exact same workout every time then you will quickly plateau and your muscles will stop getting the full benefit of the movements. It’s actually imperative then that you vary your exercises and that you train all of the different muscle groups and in different combinations. Try to bring at least one new experimental exercise to the workout each time, and this will help you to avoid the workout going stale too.

Tip #2: Don’t Lose Your Pump

Taking long breaks from your workout is bad news and it’s important to really keep up the pace in the gym so that your heart rate stays up too. In other words, don’t stand there waiting for ages for someone to finish on the machine you want, and don’t take long 5 minute breaks between exercises. Keep it hard fast, and that means using the machines/exercises that are free, and waiting no more than one minute between sets of things.

Tip #3: Go Beyond Failure

If you are stopping your exercises before you can’t do any more then you really aren’t getting much from the training. It’s important that you go beyond the failure point by finding ways to carry on (using a spotter for instance or cheats or dropping down the weight). By doing these things you can go past the point where it starts to hurt and really begin to create those all-important microtears.

Tip #4: Protein Straight After

Protein shake is used to supply your body with the amino acids it needs to build and repair your muscle. By eating protein shake right after a workout you are providing these amino acids during your body’s ‘anabolic’ state which means it is focussed on rebuilding and repairing muscle. Get in there and use the protein during this window and you will see the most muscle gain from the protein shake as a result.

Whey Protein

Tip #5: Go With a Friend

If you are struggling to stay motivated in the gym and to keep up the high intensity then this may well be because you are on your own and don’t have anyone to egg you on or to help push you through. By going with a friend you can greatly improve your training and get more from it.

Tip #6: Listen to Your Body

This is what all the best bodybuilders do – they listen to their body and what it’s telling them, and they intuitively know which exercises they need to do to really get the most benefit. Don’t stick rigidly to a plan, or to ‘three sets of so many exercises’ – instead really mix it up by responding to what your body needs.

Pauly Singh is a fitness trainer and loves to train in gym. He writes for, a fitness equipment review website.

Citations: Images by ennuidesignd_vdm

Free Ways to Start Exercising

All too many people think that in order to exercise properly they need to take out a subscription to an expensive gym, not so, there are plenty of ways that you can exercise for free and get the same results. If you are still not convinced then below are just a few of things that you can do to exercise for free.



If you are sat in an office or at home in front of a computer then go for a walk at lunchtime. Get out into the country and take in the scenery when you walk at weekends. If you walk just two or three miles an hour it will increase your flexibility, help you to lose weight and make you feel generally better about life.


Many people make time in their busy schedule to go for a jog in the morning before work. You can jog almost anywhere you like, through your local streets, in the park, even round your garden and it won’t cost you a bean. Jogging is physically good for you, it exercises your hear and lungs as well as your legs and helps to raise your general energy levels. If you feel that jogging on your own takes too much discipline then why sign up for a 5k run.Signing up for a sponsored run means that you will meet up with other people and can arrange to train together and get in shape before the event.

Run for Charity

A lot of people these days take part in charity runs, signing up for one of these will not only provide you with free exercise, you’ll be doing something to help your community. Most people who have taken part in these events and got used to running regularly in preparation, carry on running once the event is over. Runners feel better and often make friends that they can run with on a regular basis. Running is good for the mind and the body as it helps to relieve stress and anxiety.

Do Some Gardening

Whether you have a garden or space in an allotment, gardening is a great way to exercise. Bending down to pull out weeds and put in plants can make you more flexible and help you to lose weight. Gardening is great exercise and you can see the results of your work quite quickly, good for you and for the look of your outside space.

Do Some Pushups

Most people don’t really fancy the idea of doing pushups, but it is a great and cheap way to exercise virtually every part of the body, why else would the army include it in their physical training programmes? Make it easier by doing pushups on your knees rather than with your legs straight out behind you.


You don’t have to go to a ballroom or night club to dance, just put on some music and dance round the living room. You can dance on your own or with a partner, dancing is fun and as well as being physically beneficial it generally makes people feel better about life.

This post was written by James Harper on behalf of The Poppy Run, organises of charity runs. To find out more about The Poppy Run and their charity runs, visit their site by clicking here.

The Poppy Run

Citations: Image by DVIDSHUB

Half Marathon Training Tips

Training for a half marathon involved much more than just jogging a few times a week. Unlike a 5 or 10km race, a half marathon is not something that most people could hope to complete without a certain amount of planning, conditioning and fitness prior to race day.

The following tips and pointers aim to keep your half marathon training on track and give you a few things to think about as you start your running.

Marathon Runner

Follow a Tailored Training Program

13 miles is a long way to run and chances are you wont be casually running 13 mile training runs when you start your half marathon training! It is important that you start with shorter distance sessions and then build up to 13miles over a period of at least a month or two as otherwise you can run the risk of injury.

There are plenty of training schedules available for free of the internet. Websites such as Runners World and The Running Bug have a number of excellent programs that can be tailored to your schedule no matter what your current fitness level, running experience or working pattern

Invest in a Specialist Pair of Running Shoes

This sounds like an obvious point but many runners fail to follow one of the basic rules of Running. Look after your feet and they will look after you.

Go to a specialist running shops and have something called ‘gait analysis’ done on your running style. This will usually involve you running on a treadmill whilst a member of staff looks on and identifies what shoes will be the best for you. Shoes are available in many forms so the member of staff will be able to talk you through your options and help you pick your perfect pair

Also, something that is worth remembering is that shoes do wear out. Aim to replace your shoes at least once every half a year as otherwise their structural integrity can fail, cushioning can wear down and your chances of picking up and injury can increase!

Join a Running Club or Society

Committing to a running schedule is hard work. Sometimes you really wont want to don your shoes and go for a 6pm training run in the pouring rain, but sometimes these things have to be done!

By joining a running club, society or at least training with a few friends will make running seem less of a chore and there is nothing like the thought of letting a friend down that motivates you to get outdoors more!

For more tips and tricks on how you can get the best out of your running, see the half marathon training plans available at or consult a website such as RunnersWorld or TheRunningBug for a full selection of running resources aimed at all levels and experiences of athletes. For reviews on all things running such as the Polar RCX3 Review check out the same blog.

This half marathon training article was written by Ross from the running blog Run The Line

Citations: Image by through my eyes only

Burn Fat with Muscle Power – 3 Steps to Success

We all know the dangerous yo-yo effect which can come with a weight-loss diet: no matter how committed we are, our bodies are finely honed instruments, which can easily fluctuate back and forth between a few pounds down to a few pounds over our target weight: so how to tip the scales in our favour?

Increasing our muscle-mass by adopting a regime of exercise whilst being careful about what we eat  will work wonders when it comes to eliminating our excess fat levels – this article will cover the steps required to a healthier, stronger and less fatty body!

5kg Weights


Step 1: Incorporate a protein-based diet into your life

Our bodies, much like the cars we drive, require fuel to function: unlike the majority of motors on the road, however, we can run on more than one kind of fuel (think of the body’s ‘motor’ as a highly evolved hybrid engine!): the key main categories of food-fuel are:

  1. Carbohydrates
  2. Fats
  3. Protein

The cool thing is that our bodies always look for fuel in the above sequence: if carbohydrates are not available, the body tries our fat reserves…once those two are used up, protein is next.

In order to get the body burning-off fat, we need to eliminate carbohydrates and sugary foods from the diet as much as possible, so that fat-burning mode is engaged – by replacing the carbs in our diet with foods rich in protein, such as lean meats, eggs or tofu, our bodies will be able to function effectively as fat goes down – be sure to consult with your doctor before going ahead with any major dietary changes.

Step 2: Build muscle to keep fat at bay

So, you have managed to successfully shed some pounds by adopting a protein-based diet, but how can you maintain this and avoid the dreaded ‘yo-yo’ effect? The secret is to maximise the calorie-burning capabilities of your body by increasing muscle-mass: more than just adding strength or giving you a more attractive physique, a body with higher muscle-content requires more calories to sustain itself: meaning that if you follow a Strength Training programme and work on bulking up your muscles, you can start to see results which last; the good news is that, once your muscle mass increases, you can start to add a more varied diet.

Step 3: Maintain the balance

Sound simple? In fact, this step is pretty tough: it requires dedication and commitment to achieve dramatic and lasting results…it is an on-going process which requires some effort to start with, and constant maintenance beyond that; basically, this means watching what you eat and keeping regular tabs on your weight and muscle-mass: it may be tempting to scoff tons of carbs once you have reached your weight target, or to toss the dumbbells aside when your biceps start to stretch your shirt sleeves, but you need to be in control of what you have created in order to retain it – if you see yourself starting to slip, go back to your protein-heavy diet and hit the gym until you return to your target zone – cut the carbs and sugars and keep monitoring your progress…this way any lapses can be nipped in the bud;

Maintaining a perfect physique is much like riding a bicycle up-hill: focus, determination and hard work are required to get to the peak – beyond this, it is about maintaining: steady ground requires little effort, but you still need to keep your eyes on the road for any bumps ahead and adjust accordingly: with this approach, the only bumps ahead will be a toned set of muscles!

Jacob Andris is a body-builder who has a top tip for budding Schwarzenegger wannabes everywhere: “Start small…get yourself a good set of Dumbbells first and learn how to use them: with the right techniques and targeted routines, you won’t need a full array of Gym Equipment to have a complete workout”

7 Great Tips to Improve Your Conditioning on a Treadmill

The treadmill is a very simple exercise device which delivers incredible benefits to those wishing to get into great shape. Through having access to a treadmill, you can walk, jog, or run not matter what time of the day it is, no matter what the weather is like outside, and all throughout the year.

Effort is the Key

While the treadmill will always remain a very simple piece of exercise equipment in concept, you do need to put a bit of effort into getting the most out of your sessions on one. A few insightful tips can take you a great way as far as improving your treadmill conditioning workouts are concerned.

Once you have improved your conditioning, you will discover many other excellent improvements in your health. And remember, “The first wealth is health.” – Ralph Waldo Emerson.

Treadmill Workout

Tips to Increase Treadmill Workout Results

  • Try to avoid running on the treadmill cold. A little “pre-treadmill cardio” can prove to be quite helpful. If you are in the gym, you may wish to warm up for ten minutes on a stationary bike or an elliptical trainer for ten minutes. At home, ten minutes of jumping rope might be a wise idea.
  • You should have the proper amount of calories in your system when you hit the treadmill. Running on an empty stomach is a help if you wish to target stored fat. However, if you are trying to increase your cardio, endurance, and conditioning, you will need some carbs and protein in your system in order to support your workout session.
  • Drinking a carbohydrate based fuel supplement might be a wise idea if your conditioning routine is intended to be a very strenuous one. (Your goal with such a session would be for the purpose of greatly boosting endurance) Drinking a pre-workout drink 20 minutes prior to your session on the treadmill can help ensure you do not become tired or worn out and you will also discover you get quite the lift during the treadmill sessions thanks to the added glycogen in the muscles.
  • Altering the workout is a must if you want to be sure it always remains productive. Many Horizon treadmill reviews point this out. This does not mean you always have to come up with a completely new exercise or running program each and every time you step on the treadmill, but you don’t want to stick with the same routine time and time again. Your body will get used to it and future improvements will slow down.
  • Performing “incline intervals” can be a novel way to get the most out of your workout sessions on the treadmill. How does it work? You start by running on the treadmill when it is supine (flat) and then changing the incline to make it steeper. Increase the angle three times with each angle being run on for 30 seconds. This will be followed by descending the steepness of the incline until it becomes supine once again. Each descending incline is to be run on for 30 seconds. This might sound easy on the surface but it definitely will help improve your conditioning immensely.
  • Weaving strength training in with your treadmill workouts can prove to be a really great idea. Among the most obvious benefits would be you would increase your lean muscle mass which would definitely lead to the development of an excellent physique.
  • Physical aesthetics are not the only benefits to be gained from performing strength training workouts in conjunction with your treadmill sessions. Strength training can have a very positive impact on muscular endurance. The greater your muscular endurance is then the longer your sessions can be since you will not suffer the muscle fatigue cutting your treadmill workouts short.

Simple Yet Effective

“The reason I exercise is for the quality of life I enjoy.” Kenneth H. Cooper. Those are words to live by when you are weighing your options to start working out on a treadmill.

A treadmill workout is rather simple on most levels. However, such a simple device also opens the door for some truly amazing results. Following a few simple and basic treadmill cardio and conditioning tips can help tremendously in this regard. You just might end up very surprised at the incredible improvements in cardiovascular conditioning you achieve!

Even though he is in his late 30’s, Anthony Munroe invests a lot of time training for and competing in extreme and combat sports. Treadmill  exercises help him prepare for these events. He lives on both the east and west coast and enjoys writing articles for

Citations: Image by ArmyStrongPA

Break Through Your Plateau

Roadblocks, setbacks, adversity, and similar terms are used a lot in life to label anything that prevents us from getting where we ultimately want to be. How we handle that adversity has a tendency to define us. Oftentimes people will be known as ‘strong willed’ or ‘focused’ because they don’t let things stand in their way.

Is that the type of person you are?

Running Treadmill

Fitness should be looked at as a journey instead of a quick fix. While many of us start down the path because of a simple reason such as wanting to lose excess weight, shaping up for a wedding, or even just getting a hot body for summer; the fact is we all started. Most people, once they start, realize the benefits of working out and like to continue pursuing fitness as part of their routine. You look better, feel better, and can do more when you have a higher level of fitness.

But it is very true that a good 20% of getting in and staying in shape is the mental game.

Life Constantly Changes

Good intentions can only take a person so far in life. Things always have an always will happen. Common curveballs include:

  • Getting sick
  • Getting injured
  • Changing jobs
  • Overtime
  • New love interest
  • Child/children

Any and all of these can and will happen in your life. It is actually rather ridiculous to assume that things will remain exactly the same over any long period because they never due. Yet people get stuck in that mindset and when something throws them off their fitness plan, causing them to miss too many days, they simply let it go and stop working out. Why do you think so many gyms have upfront fees? They expect you to quit after a few months because most people do.

That is the wrong way to deal with adversity.

Kettle Weight Workout

Winning the Mental Game

The biggest thing you need to understand about fitness or working out and you is that you are the only person it really matters to. Getting six-pack abs might be nice to attract more looks from women, but you are the one who cares about that. The same goes for losing weight, become faster at running a 10k, or any other goals you set for yourself. If you don’t reach those goals the person who is let down is you.

That mentality is what creates the problem.

People get disappointed when they let themselves down and that breeds depression or even indifference to trying harder. The easiest way to avoid this pitfall is to stop looking at your fitness goal over such a small timeframe.

Time marches on no matter what you do. You can’t stop it or slow it down. By the same token life marches on and you can’t always control it. So why beat yourself up with something disrupts your plan? If you are flexible about when you reach your goals then you won’t suffer the disappointment if they don’t happen at a certain point.

That is not to say you shouldn’t set goals (because you should), you just have to be reasonable about them occurring in such a short time.

We Always Try to Do Too Much

It is human nature to bite off more than we can chew. We want to believe we can achieve so much in life. Heck, even in our daily to-do we often have way too much stuff that can’t possibly be completed without breaking the laws of nature. So the key is to curb your goals to be more realistic while not curbing your enthusiasm and drive to get them completed.

Keys to Overcoming Adversity

  • Create goals
  • Create a realistic timeframe to complete them
  • Word hard
  • When adversity occurs reassess your goals
  • Determine the proper priority for the goals
  • Redefine the goals
  • Work hard
  • Achieve the goals and make new ones

Never let a setback stop you from trying. Never let adversity extinguish your desire to complete your goal. If it is something you want then it doesn’t matter if it takes one week or one month to complete. What matters is that you never give up and eventually climb the mountain and conquer that goal. You have already taken the first step just by reading this article. So keep putting one foot in front of the other and you will get there.

At Nutribomb Bodybuilding Supplements, we provide critical information on how to develop and excel with your fitness program.

Citations: Images by SashaW; Amber Karnes

Tips on How to Get Back Into Running

Getting back into running after a long time out can be very difficult. You may have had to quit due to ill health, pregnancy, or simply not having enough time to commit to a regular schedule. However, the thought of getting back on the road or the track can be daunting, particularly when you consider how long it will take to reach your previous performance levels. At the same time, you might worry about an old injury that might resurface, as well as whether or not you will be able to find the time to train properly. The following list provides some tips on how to deal with some of these problems:


1 – Short Distances

Start with short distances, and gradually build up your stamina. Running or jogging for 20 minutes every day or every few days will gradually build up your stamina, and help you to move up to longer routes. The worst thing you can do is to try and do too much too soon. Easing your body back into a running routine will also help to prevent injuries and make the task seem more manageable.

2 – Invest in Equipment

Buying equipment like running clothes, trainers and other materials will help you to think seriously about running. This equipment will give you the motivation to start using it, and needn’t be too expensive when you start back into a running schedule.

3 – Find a Running Partner

A running partner that is in a similar position to you, or already has a regular routine, can make it easier to get back into running. You can support each other’s performance, and can also arrange to make regular appointments to run together. Alternatively, consider joining a local running club, which will be able to help you work out a training schedule.

4 – Run at the Gym or at Home at First

If the thought of trudging around your local roads in the rain doesn’t appeal yet, try starting to run at the gym or at home. A running machine in the gym can allow you to build up your stamina, while the same equipment at home may be costly, but can save you some time.

5 – Set Reasonable Goals

Don’t expect too much in the first few weeks, or even the first month of running. Focus on getting into good habits first, and worry about improving performance goals and beating records later.

6 – Register for a Race

Registering for a race, even if it is a year away, will give you the motivation to train. You will also have to organise your time to accommodate training.

7 – Reward Yourself

Set yourself achievable goals, and then reward yourself when you beat them. Try to get a partner, family member or friend involved as well, and set goals that can result in a monthly prize.

8 – Work on Stretches

Get back into the habit of stretching and building up flexibility if you haven’t run for some time. Poor flexibility is the most likely way that you will suffer an injury, so think about extensive stretches before every run, and consider joining a Pilates or Yoga class.

9 – Keep Records

Keeping track of your runs will give you targets to beat, and will also help you to monitor your progress over time.

10 – Use Apps

Different apps can be used while running to keep you motivated, and to record your performance. As well as playing music through a portable player, you can use a smart phone app as a pedometer, or as a route finder.

Guest Post by Martin Roche – Sports enthusiast and blogger about running gear

Citations: Image by cuegalos