Three ways on how to IMPROVE YOUR RUNNING BASE

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If you are a beginner at jogging, and if you would like to improve your running, in any aspect, then what you could do first, is to improve your running base.

Last updated: September 15, 2013

Three Ways to IMPROVE YOUR RUNNING BASE Three ways on how to IMPROVE YOUR RUNNING BASE

Let me show you here on Jogging For Beginners how you can do that.

How to improve your running base?

If your goal is to run your first 5K or even a marathon, and you are just starting out, then working on improving your running base the first few weeks will make it easier in the long run to achieve your goal.

Running more miles on a weekly bases will make you a fitter and stronger runner.

Let me show you how you can do this with three simple tips:

1. Run more and slower

One of the main things that can help you to improve your running base fitness is of course the amount of training that you do. If you run 20 miles a week, and somebody else runs 40 miles, well, as you can imagine, that person would have a better running base.

Be careful though not to increase more then 10% of your weekly miles. If you increase to fast you will increase your chances of getting injured.

Now, to avoid injuries you should not run to fast. I know that this may be hard for you, but you just can’t get around it.

Click here to read more about increasing your mileage: How To Make The 10% Rule Work For You

What helps me doing this, is with a heart rate monitor. It helps you to run in a certain zone that is best for your progress.

Run around, or below, 70% of your maximum heart rate, that will keep you in the aerobic zone and it will give you greatest benefit.  

Read a bit more about it here: Heart Rate Monitors For Beginners, Needed?

2. Run Regularly

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MENTAL SKILLS FOR RUNNERS and how to use them the best

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Here on Jogging For Beginners you will find many different techniques on how to increase you performance using different running techniques. These usually are physical training tips, here are now some mental skills for runners.

Last updated: September 8, 2013

Mind Power for Runners MENTAL SKILLS FOR RUNNERS and how to use them the best

 

 

 

 

 

 

The mind is very powerful in helping you achieve your goal. It is said: Mind Over Matter. This is more true then you might think.

Here are some mental skills for runners

You do have to practice them regularly for them to work.

They can be used before, during, or after a workout or race:

  •      Visualization

“The self-fulfilling prophecy (i.e. if I think it, then it will come true) can have a powerful affect on success in sport. Visualization involves mentally rehearsing positive outcomes of future events.”

Before you have a race visualize the race and it’s outcome in your head. The more details you include, like sights, sounds and smells, the more powerful the results will be.

  •     Positive Self Talk

“Self talk is the “internal dialog” which goes through a person’s mind. For example, when running, a person might “tell” himself or herself that he or she is tired and feeling sluggish. If this is the case, then the self-fulfilling prophecy (see above) will work against the person’s performance. Positive self talk, on the other hand, can contribute to a higher performance.”

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INCREASING YOUR MILEAGE – How To Make The 10% Rule Work For You

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I am sure that those of you who have been running for a while now what the – 10% Rule – is. For those of you who are new here on Jogging For Beginners, let me explain, it has to do something with increasing your mileage.

Last updated: September 8, 2013

10 percent rule INCREASING YOUR MILEAGE   How To Make The 10% Rule Work For You

 

 

 

 

The 10% Rule is something that you find in almost all running books.
As I said already, it has to do with increasing your mileage, and that actually each week with an increase of 10%.
 
So, if you run 20 miles one week, you would run 2 miles more the following week.
 
Now this rule is quite general and may not fit each individual training situation.
 
It brings up some questions:

  • “Are you being too conservative with your mileage?
  • Are you being too aggressive?
  • Where are you in your training cycle?

Does your training program have the right ancillary exercise to help you prevent injury?”

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EXERCISE COULD LEAD TO A BETTER BRAIN

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Good news, scientifically proven: Exercise could lead to a better brain! “For more than a decade, neuroscientists and physiologists have been gathering evidence of the beneficial relationship between exercise and brainpower. But the newest findings make it clear that this isn’t just a relationship; it is the relationship.”

Last updated: September 8, 2013

Finishline EXERCISE COULD LEAD TO A BETTER BRAIN

 

 

 

 

As some of you might know, I have worked many years with elderly people.

I have asked all of them, who were over 90 years old, and in good shape, what there secret was.

The answer was always the same:

  •     Positive mental attitude towards life
  •     A balanced diet
  •     Daily exercise, mainly walking an hour a day

Do you see the last point? “Daily exercise”!!!

It seems that exercise could lead to a better brain, has been proven by science

“Using sophisticated technologies to examine the workings of individual neurons — and the makeup of brain matter itself — scientists in just the past few months have discovered that exercise appears to build a brain that resists physical shrinkage and enhance cognitive flexibility. Exercise, the latest neuroscience suggests, does more to bolster thinking than thinking does.”

I also thought a while back, that to keep the brain in good shape one has to “think”, do intellectual thing with your brain.

It seems though that this is not enough, exercise has to be included to keep your brain in shape!

There was some testing done with mice:

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FINDING YOUR EXERCISE, five steps that help

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Are passionate about it your exercise? Have you found your exercise that you can commit a 100% too? Are you enjoying the exercise you are doing you are doing? If not, finding your exercise is important so that you can really commit to it.

Last updated: September 8, 2013

FINDING YOUR EXERCISE FINDING YOUR EXERCISE, five steps that helpLet me show you here on Jogging For Beginners how you can find something that you really love to do. Life is to short to do something that you really don’t like.

To enjoy what you are doing is very important! So, finding your exercise is important!

“I think most people define exercise far too narrowly,” says fitness instructor Tim Haft, MA, CPT, whose specialty is helping people find their fitness passions. “People assume that enjoyment is irrelevant, and that exercise is like medicine — you just have to grin and bear it,” the former New York University career counselor explains. As a result, he notes, people rule out fun activities that in fact are probably ideal exercise for them.”

“Say you go out for a run, and you find it painful and boring,” says Charlotte Hilton Andersen, author of The Great Fitness Experiment: One Year of Trying Everything (on Amazon). “You’ll assume you hate exercise because you hate running.”

This is the thing… People think if they don’t really like one type of exercise they don’t like to exercise in general.

If you don’t really like going to workout at the gym, maybe jogging is the thing for you, or swimming or etc., so finding your exercise is something that you must invest some time in.

Here are five questions, set up by sports psychologists, physiologists, personal trainers, life coaches and other experts, that will help you find the wright thing for you.

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