Both professional and recreational sports activities are good for human physical health, mental state, and beauty. However, modern lifestyle often leaves insufficient time that we can dedicate to regular training. It’s a real shame that such a beneficial aspect of life is so low on most people’s scale of priorities, but there is a way to fix this problem. A new touristic trend that’s gaining momentum is emerging and it combines the excitement of learning about new cities and the benefits of exercise. Fitness tours are growing in popularity and we’ll discuss 5 top reasons why people enjoy it so much.
Fun
The first reason, and the most important for most people is that fitness tours are so much fun. Just think about joining a group of people off to see all the amazing sights of New York, London, Tokyo, Berlin or some other major city in the world and stopping for a few workouts while the guide shares interesting facts about that particular spot or the city. It’s also a chance to meet new people who share similar interests to you. Therefore it’s obvious that fitness tours are an excellent choice for those who travel alone or are looking to meet someone.
There are plenty of health mobile apps, like CircleCare or others that allow you to set your own goals, track your progress, and earn rewards. These apps can help you maintain your wellness, have fun, and enjoy the best of your fitness tour.
Health improvement
It’s not unusual to crave for a holiday where you can just lay back and enjoy your time off, eating as much local food as possible, staying in a hotel that’s close to all major attractions – simply shut down from the life that awaits us once we get back to work.
Nevertheless, our daily lives leave stress-related consequences, sleep deprivation, and also have a visible influence on our waistline. These are all the reasons why spending a holiday that lacks exercise is not recommendable and it appears that people just begin to grasp the importance of active holidays. Early morning Yoga sessions, combined with a lively walk along a tour guide is just the thing you need to get your juices flowing, keep your body in shape, regulate your blood pressure, and also build an appetite for later if you wish to check out some local restaurants.
Keeps you motivated
Although it’s not an official medicinal condition, Back to Work Blues is a physical and mental state that people experience after a holiday. Winter hits us the hardest because it’s the time of the year when people overdo everything from eating, drinking to not getting enough sleep. Once we get back to work, it’s not easy to rewire your body to keep you operational as you just adjusted to not having to get up early, spend time in your office, or deal with a demanding boss.
Most fitness tours offer package deals which include multiple activities in separate timeframes, thus keeping you used to obligations, even though they are not work-related but rather fun and good for your health.
Travel bloggers inspiration opportunity
Image credit: 123RF
Since the time of Marco Polo, describing interesting places and curious traditions of distant nations has been the bread and butter of many writers. Nevertheless, the world, amazing as it is, is shrinking as technology and transport options are advancing and it’s difficult to keep creativity and authenticity on a high level. Fitness tours are an excellent opportunity for travel bloggers in search for inspiration and new topics.
Offering fresh content to the readers is of paramount importance for every blogger, and the rising trend of fitness tours is full of potential stories. Those that were thinking about starting a travel blog should consider this type of adventure as the main concern of their writing. As these tours know to take a lot of time it could be challenging to find enough time to edit or proofread your work. One of the best options is to hire an online writing service like Essay Geeks, Proessaywriting, or A-Writer.com that will do the job for you while you enjoy your time.
A good way to start working out regularly
According to experts, people feel uncomfortable when it comes to sweating in public, outdoor exercises, feeling cold, stepping into puddles of water, and other “extreme” circumstances. On the other side, fitness tours are not strictly about fitness as they include sightseeing and learning about new places and that’s what makes people more eager to participate. Additionally, it is a nice place to look for a partner that will keep on working out after the tour is over, so you can keep each other motivated.
Conclusion
The Ancient Latin people had a saying that goes “a healthy mind in a healthy body”. This phrase is an evergreen postulate that should remind us of the importance of physical exercise and its effects on the state of mind. Fitness tours are a unique opportunity to combine learning and a healthy lifestyle, a one-way ticket to longevity and vitality.
Guest author post:Becky Holton is a journalist and a blogger. She is interested in education technologies and is always ready to support informative speaking. Follow her on Twitter.
It’s a brand-new year, and of course, most us wish to join a marathon or to at least start exercising as part of our new year’s resolution. Perfect for you since there’s a lot of exciting races coming in the first half of 2019! With all the different races coming up every month, there is always something for everyone!
1) Safari Zoo walk
If you feel like starting the year slow, you may consider joining a 4km run/walk with your family and friends. This run encourages family bonding while empowering runners to support wildlife conservation. Also, grab this opportunity to run through Singapore Zoo, River Safari and Night Safari!When: 24th February 2019 Where: Singapore Zoo Categories/Price: Safari Zoo 4 km Walk (S$50.00) Entitlements: Exclusive Safari Zoo Run 2019 race apparels, medals & more
[Sold out]
2) The Performance Series Virtual Challenge 1
A new addition to The Performance Series this year – Virtual Challenges. A virtual challenge is a series of runs that you can complete at your own pace and time. Additionally, Join both TPS road races and virtual challenges and reward yourself with an add-on lion-head medallion where the different races, get connected.
When: 1 February – 30 April 2019 Where: Anywhere Categories/Price: Cumulative 50 km/100 km (S$15.00) Entitlements: Finisher Medal
Register Now!
3) Mizuno Women’s Run
ALL ladies unite ’cause this event is especially for you! This run is to celebrate women from all walks of life and to encourage women of all ages to get active through running.When: 7 April 2019 Where: Clarke Quay Central Categories/Price: 2km fun Walk (S$35.00) / 5 km Individual Open (S$55.00) Entitlements: Mizuno runners tank top (worth $49) & sponsored goodies in their race packs
Be part of this huge running event in Singapore with your family or runner friends! A perfect running event for you to improve on your PB or just run for fun! It is a race for everyone and anyone!
When: 7 April 2019 Where: F1 Pit Building Categories/Price: 21.1 km (S$70.00) / 10 km (S$60.00) / 5 km (S$52.00) Entitlements: 2XU singlet, 2XU finisher Tshirts for 21.1km and Finisher medals
Take this opportunity to run around iconic landmarks in Singapore where you will be fully immersed in nature and the lion city! Also, 21.1 km is back by popular demand and also, complete your TPS entitlement set! Are you ready to #TranscendYourself in 2019?
When: 5 May 2019 Where: Punggol Waterway Categories/Price: 21.1 km Competitive (S$69.00) / 10 km Competitive (S$59.00) / 10 km Non-competitive (S$55.00) / 5 km Non-competitive (S$45.00) Entitlements: Runner Singlet, Finisher Medal, Exclusive 21.1km Finisher Tshirt
Register Today!
6) OSIM Sundown Marathon 2019
Strive for greatness beneath a starlit sky and cooler temperatures with Asia’s largest night marathon, OSIM Sundown Marathon. Not only that, you will be running for a cause. Some of the beneficiaries include the Singapore Disability Sports Council, The Straits Times School Pocket Money Fund and RunningHour. Sleep can definitely wait.
When: 1 June 2019 Where: F1 Pit Building Categories/Price: 42.195 km (S$95.00) / 21.1 km (S$75.00) / 10 km (S$65.00) / 5 km Adult Fun Run (S$45.00) / 5 km Kids & Youth Fun Run (S$35.00) Entitlements: OSIM Sundown Marathon 2019 Running Vest, Bag with Sponsor products, Finisher Medal, Exclusive Full Marathon Finisher’s Tshirt
JustRunLah! is excited to introduce our newest accredited author, Run2PB Online Coaching, founded by 4 elite athletes based in Australia, they are helping people all over the world achieve P.Bs at a variety of events from 5k Parkruns to Marathons. Their combined experience provides valuable insight into how to best prepare for all running events, not only with a huge range of training sessions, but experience with nutrition, strength and conditioning and recovery.
In their first article, Brady Threlfall shares 5 of his top tips to help you achieve your PBs in 2019 over any distance.
Brady is active in the running world in Australia and wears many different hats. He recently ran a 2:19 marathon to finish in 25th position at the Berlin Marathon, he is the producer and co-host of Australia’s most downloaded Running Podcast – Inside Running Podcast as well as a co-founder of Run2PB – an online coaching platform helping runners of all abilities achieve PBs all over the world.
1. Go Steady when Building Mileage
The more oxygen you can supply to your working muscles, the more energy you can produce and therefore the faster and longer you can run. This is where mileage becomes very important, as it can assist in your body producing more mitochondria-the main part of your cell that produces energy and make more capillaries-delivering more oxygen from your blood to your muscles. However, your body needs time to adapt, therefore slowly increasing your mileage will allow your body time to adapt to that stress, before then being able to go for more.
2. Switch up your Surfaces
Hard surfaces give you a lot of force back, which can allow you to run quicker, however, soft surfaces have the ability to reduce the risk of injury by putting less strain on the body. Soft surfaces can also assist in building strength, so be sure not to shy away from them. If you ate the same food, at the same place for the rest of your life, it would quickly lose its satisfaction. Just like that, it can be easy to lose motivation if you hit the same path for every run, so ensure you mix it up a bit. Every kilometre will bring something new to view!
3. Don’t Run Everything Flat Out
In order to grow and allow your body time to adapt to different stresses, you need to incorporate rest and recovery. Going flat out day in, day out means you may stress your body too much, which can lead to injury, loss of form or leave you over trained.
4. Be consistent & beware of the ‘super session’
10 weeks of running consistently is better than that 1 amazing run where you’ve ran too hard and ended up injured, resulting in missing weeks of training. Think of every run as a book that you’re putting in the book shelf. You want to get as many books in your shelf as possible.
5. Incorporate a Weekly Long Run
For a distance runner, the long run is like the mortar between bricks, binding everything together and without it, you’re not going to be able to stand up as strong on race day. Not just purely for marathoners, the long run allows your body to build up an aerobic base, which not only will help come race day, but will allow you to push harder in your session days. Therefore assisting in running economy, making you quicker and giving you more confidence. These are also great ways to either catch up with some of your running buddies or even listen to a good podcast!
Want to be personally coached online by elite athletes with a proven record of helping runners achieve their PBs? Run2Pb boasts a number of clients based in Asia, as its online platform allows you to be coached 24/7 anywhere in the world. Check out all the details at www.run2pb.co and fill out the ‘Sign Up’ form to start achieving your personal best today!
Every since Beach Street in Penang is turned into a Walking Street on every Sunday in accordance with the No Car Day in Penang, this place has always been filled with activities for Penangites.
The one that I always join is their festive fun run. This time I bring to you OBS Christmas Run 2018. I was held on 23 December 2018, which is just a few days before Christmas.
Every participant is entitle for a T-Shirt, Medal, Christmas Hat and E-Certificate. Flag off at 7.30 am, the run is full of people and it is basically crowded here at Beach Street. The run route cover part of Georgetown, Penang and it covers a distance of 6 km.
Route Covered
Distance Covered
After the run, there are some drinks that are complementary from the organizer like Mineral Water, Keluarga Chocolate Drinks and Milo.
Every runner who completed the 6 km run is entitled for a finisher medal. I feel that the finisher medal looks cute, haha! Design as a Santa Claus, the medal look special and interesting, haha!
Also, after the run, the organizer actually take the effort to prepare something special for anyone attending the run on that day, which is to give you a Snow Fall Experience, haha!
The Snow Fall Experience is the one that caught many people’s attention, as it is so impossible for Malaysia to have snowfall, haha! Everyone is enjoying the experience and taking a photo of it. Well, even though the snow is fake but at least it gives people the feel of how it would look like if there is actually real snow in Penang, haha!
The NUS Bizad Charity Run is a fundraising event organized by the NUS Business School Alumni Association and Bizad Club. Their aim is to raise funds for those in need while promoting the spirit of contributing to the community by rallying students, staff and alumni of NUS Business School and their friends. The run is categorized into 10 km competitive and 5 km fun run.
I had long read how tough the NUS Bizad Charity Run is, with its ‘notorious’ slopes. Hence this year I decided to try out the route, which is also a refreshing change from the usual race routes. I chose the 10 km route, which covers the entire NUS campus. The route itself is seemingly categorized into 6 sectors, as depicted below.
On 12 Jan race day, I took the Circle Line and alighted at Kent Ridge MRT Station. I took NUS shuttle bus A2 which brought me to the Prince George Park (PGP) Residence – its final stop. There was no PGP Terminal in sight, whereby I was supposed to retake A2. Feeling clueless, I asked the Residence security officer for advice, who then directed me to a 3 mins walk to the PGP Terminal just up the slope. Bus A2 came shortly and I boarded, a 2 stop away to the Hon Sui Sen Memorial Library near to the race venue.
I was already late at 4.45 pm when I saw the 10 km runners had already been flag off. Hence I had no time to explore the race village. I quickly did my warm up and commenced my run towards the steep slope of PGP. And what a tough start to the race! I was then directed towards NUH. This is actually my first time running outside the compound of a hospital, after emerging out from an underpass at the Kent Ridge MRT. The route here is generally flat, till I reached the University’s track and field. Even though it was already late afternoon, there were still many students enjoying the various sports activities.
The route towards University Town and FOE encompasses quite a number of slopes and staircases. It is certainly a challenge for me to keep to my running pace. By approximately 8 km, I decided to take it easy and embark on a mix of running and walking. It is also good in a way to slow down and enjoy the NUS surroundings. I am not NUS alumni and it is great to be able to visit some of the facilities, such as Runme Shaw Studio and Central Library during the run.
There were hydration points approximately every 2.5 km along the route, providing the runners with choice of 100 plus and water. However, the floor was generally littered with used cups due to seemingly lack of disposal bins.
The last stretch of 2 km to the Finish Point at Mochtar Riady Building took the longest as I had begun to feel exhausted. It was along this route where I saw a young runner being stretchered into the ambulance. I hoped he is all right.
I crossed the Finish Point just as it began to rain. I was fortunate not to be caught in the downpour and took a well deserved rest, before leaving NUS campus after the rain stopped.
Comments
The volunteers were great. Most of them were encouraging and provided directions along the run.
2. There was lack of disposal bins or trash bags at the hydration points.
3. It appears there was a lack of distance markers. Without activating my Runkeeper, I can only estimate how far I had run and the remaining distance.
Overall, I think this is a good run. A refreshing route to be challenged once a year!
JustRunLah! is thrilled to be supporting the return of The Performance Series (TPS) for their 4th consecutive edition in 2019! Be prepared because 2019 will be the year when you will emerge out of your comfort zone, progress towards greatness and achieve your year-long goals.
Before anything, save these dates first:
BEGIN: Virtual Challenge 1 – 1 February to 30 April 2019
EMERGE: Road Race 1 – 5 May 2019
SHARPEN: Virtual Challenge 2 – 1 June to 17 August 2019
PROGRESS: Road Race 2 – 18 August 2019
ACHIEVE: Road Race 3 – 10 November 2019
So What’s New in 2019?
3 Road Races + 2 Virtual Challenges
The 3 road races this year will bring you around iconic landmarks in Singapore where you will be fully immersed in nature and the lion city.
Also, 2 virtual challenges will be part of this year’s series! A virtual challenge is a series of runs that you can complete at your own pace and time. Thus, all you need to do is to accumulate 100km or 50km, at any location, either outside or inside on a treadmill and submit it to TPS!
Take this opportunity to motivate, prepare and test yourself throughout the year, before wrapping up 2019 with your goal achievements.
Back by Popular Demand!
Good news, 21km is added to 2 road races again this year! If you feel like stepping out of your comfort zone and challenge yourself, this is definitely for you!
Exclusive Finisher T-shirts
For this year, 21 km competitive participants will receive finisher t-shirts as part of their entitlements. But don’t worry, it is available as an optional add-on for 10 km competitive participants. So, register for 21km or 10km if you wish to complete your entitlement set!
Series Finisher Medallion
Reward yourself with this add-on lion-head medallion where medals from 5 different races around Singapore, get connected. This medallion will proudly symbolize your accomplishments throughout the year. Check out the series entitlements below to see how this medallion perfectly fits into all 2019 finisher medals!
New Package Fees, Greater Saving Deals!
Introducing a flexible registration scheme where you can build your own bundle according to your needs and goals. The more runs you register, the more you will save! Check out the different fees for the series.
– Early bird discount (Valid till 31st January): 5% off for amount up to $149.
– Warm up package: 6% off when your registration amount is between $150 and $199.
– All-out Package: 7% off for amount above $199
Quick Glance At TPS 2019 Entitlements!
Event Singlet
– Wear this simple yet classy dri-fit event singlet when you run and #TranscendYourself.
Medal
– Different icons on medals represent each race. Since all races are interconnected, you can complete the set with the medallion!
Finisher T-shirt
– Wear them with pride after you’ve completed your races and boast to your family and friends because you have successfully managed to emerge, made progress and lastly achieve your goals! Get on board and become one of The Performance Series Athlete.
Many have already heard or experienced the greatness of Ho Chi Minh City, both as a leisure and a business traveller. To top things up, I also had the opportunity to run on the roads of Ho Chi Minh City, which are otherwise crazily packed with cars and motorbikes if not for the Ho Chi Minh City Marathon event by Pulse Active (Powered by Taiwan Excellence).
Arrival at Hotel
When we arrived at our hotel on Saturday (12 Jan), we were pleasantly surprised by the clean streets and nice buildings. This area, District 7, is somewhat unlike the usual District 1 and 3 which most foreigners would have visited. We were then warmly welcomed by the friendly staff and modern furnishing of the hotel which we stayed at, Capri by Fraser. The stay was very comfortable and there was a huge gym where I did some light run after the event-day.
Ho Chi Minh City Marathon Day 1 (REPC and Kids Dash)
After checking in to the hotel, we quickly grabbed some food at the nearby Crescent Mall. The mall is pretty much similar to one you can find in Malaysia. Headed to the food court to have some Vietnamese traditional food but as expected, they didnt taste so good and costed us close to prices we pay in Singapore food courts.
Nonetheless, we headed to the race pack collection which was situated just 5 minutes walk from our hotel. The collection was a breeze with a well-organised layout and helpful crew members. We also checked out the Kids Dash where I saw parents who were equally or even more excited than the kids. It was a challenge for the race officials to contain both the participants’ and spectators’ excitement. It ended up on a high note eventually.
For the rest of the night, we took a Grab ride to the bustling District 1 area, which took about 20 minutes to have a more decent local meal and to immerse ourselves into the nightlife at the Bui Vien Walking Street.
Ho Chi Minh City Marathon Day 2 (Full Marathon, Half Marathon, 10km and 5km)
The full marathon started at 4am and we could not help but to check out the start. There was a slight delay in the flag-off and I could feel the participants’ adrenalin pumping!
As the hotel was so near the start line, we went back to catch some more rest before our 10km event flagged-off at 6.30am.
There were no race jitters at the start as we only wanted to finish the 10km run together, at a manageable pace. It was an enjoyable run where we get to see a glimpse of the Phu My Bridge, a 705-metre long bridge soaring across the Saigon River with a height of 145 metres. Coupled with the beautiful sunrise, it was a sight which no runner will want to miss. The cheerleaders stationed at various points were very energetic and encouraging, even though the event started since 4am.
The only pity was that there were certain parts of the course which were narrow and yet used for 2-way participants access. This would have caused a huge problem for runners who were going at fast speeds. Their performance and runners’ safety would have been compromised. A quick chat with one of the race official revealed that authority’s approval was obtained to close 2 lanes of the road for the run but there was some last-minute change. The organisers had to adopt other mitigating measures such as flagging off in more waves and also urging participants to keep to one side of the road.
There was also some chaos towards the finishing point whereby drivers and riders were cutting into the runners’ path despite race and government officials, and road marshalls trying their best to stop the cars and motorbikes.
Overall, it was an enjoyable experience, a truly Vietnamese one. I was also happy to meet fellow Singaporeans, friends from Malaysia and more.
Post-Run Activities
As with most overseas runners, the post-run activities were very much anticipated. Walking along the streets of District 1, chilling at the cafe and tasting the local delicacies were some of the activities we enjoyed very much.
Streets of Ho Chi Minh City
Vietnamese Delicacies
We will love to visit Vietnam again for a Run & Experience trip, be it Ho Chi Minh City or other cities.
The world’s top triathletes will be heading to Singapore for the finale of the Super League Triathlon (SLT) Championship Series. Taking place at ONE°15 Marina and Sentosa Cove, the elite athletes’ versatility, speed and endurance will be tested to the max during two days (23 – 24 February) of high-intensity racing.
Comprising of a total prize purse of USD$1.5million, the first official season of SLT started in Jersey in September, before continuing to Malta, Mallorca and finishing in Singapore. The current leader board showcases an impressive list of the best triathletes in the world, ensuring spectators will be able to see the best-of-the-best deliver their most tactical racing strategies to get ahead of their rivals and claim the ultimate prize.
For the men, all eyes will be on Olympic silver medalist Jonny Brownlee, and Commonwealth Games gold medalist and Olympic bronze medalist Henri Schoeman (South Africa) as they chase down the seemingly unstoppable Vincent Luis (France), who currently leads the Championship standings. For the women, current leader and 2018 ITU bronze medalist, Katie Zaferes (USA) is leading the rankings, with Kirsten Kasper (USA) and Rachel Klamer (Netherlands) close behind.
SLT is the brainchild of two-time winner (2007, 2010) of the Ironman World Championship, Chris McCormack and Michael D’Hulst. McCormack commented, “Racing has been a big part of my life. I understand what it is about the sport that gets spectators and athletes excited and inspired. SLT is about me taking that knowledge and evolving the sport into a product that pushes and challenges the athletes further, whilst providing great entertainment for spectators.”
The innovative format of SLT delivers game-changing racing in a series of fast-paced events with unpredictable outcomes, and feature shorter races than the traditional Olympic distance. Across the SLT season, the athletes have to get to grips with five different innovative formats – Triple Mix, Eliminator, Equalizer, Sprint Enduro and Enduro – two of which are selected and showcased at each location event; In Singapore, athletes will battle it out in the Eliminator and Enduro formats.
The Eliminator tests the resilience, stamina and velocity of the athletes in a pressure-cooker format where field position proves key over timing. Athletes go through three continuous rounds of swim-bike-run. The Eliminator allows a 10-minute break in between each round, only to eliminate athletes who didn’t make the cut to the next stage. Only the Top 15 get through to Stage 2, before it gets further trimmed to just Top 10 athletes competing for precious points and to eventually be crowned as the most tenacious and toughest athlete in SLT.
Bringing a whole new meaning to endurance, the Enduro is considered the most brutal format of all. Requiring endurance and tactics, the Enduro is a non-stop burst of three continuous rounds of swim(300m)-bike(5km)-run(1.6km). The added element of speed is tied into the race, with any athletes dropping 90 seconds behind being eliminated at the end of each discipline. The winner is the first athlete across the finish line upon completion of the entire race sequence.
Super League is so much more than just pro-racing, SLT is also focused on attracting a new generation of triathlon and sports audiences with the aim of fostering and inspiring future champions and promoting a healthy lifestyle for the wider community. The athletes will have an action packed week in the lead up to race days getting to know Singapore and visiting schools to inspire and encourage kids of all ages to follow their dreams. The Under 19 Asia Championship will also see some of the most talented triathletes from Asia take to the race course.
For those keen to participate there is a 2.5km Super League Fun Run and Team Enduro Experience with teams of 3 competing on the same course as the Pros. Participants can sign up for both categories at www.superleaguetriathlon.com/singaporeFun Run participants will get $50 worth of goodies with every entry.
Entry is free for all spectators who can also take part in a series of fun activities at the Super League Triathlon Fanzone during the race weekend. This is going to be an epic weekend not to be missed!
Cadence, or how fast your feet are moving during a run, often plays a larger role than stride length in your overall run speed. Increasing your cadence is a sustainable way to get faster and stay faster.
This will be an easier change than you think! We’re not simply saying “run faster.” Increasing your cadence is merely changing how you run by practising proper exercises to get faster.
In this article, we’ve got two drills that will help you build a higher cadence over time. This way, you can maintain it and find a new, quicker normal.
Types of Low Cadence
To begin, let’s figure out why our feet are moving slow in the first place. There are two main styles of low-cadence running.
The first is slow from the start. For some of us, running at a high cadence feels unnatural from the beginning of the run.
While this may seem like an aerobic issue, it is actually neuromuscular. Athletes of all levels can fall into this category. Our cadence starts and remains low simply because our synapses are not firing quickly enough.
The second category of low-cadence runners begin their runs with a high cadence. The trouble comes when fatigue starts to set in, and we start to slump down into that “marathon shuffle.”
This form of low cadence is largely an awareness issue. We get less aware of what our bodies are doing as the fatigue sets in on the run, and the body’s natural instinct without that awareness is to slump and slow down.
Remember, you need a proper run form in order for your feet to run properly and be able to move quickly beneath you.
This means that your back is upright, your neck and shoulders are totally relaxed, your arms are swinging in a strictly forward-back direction (not crossing over your midline), and your hip bones are pointing forward, not down at the ground.
Cadence Workout #1: Baseline Plus Workout
No matter which of the above categories you fall into, these workouts will help you raise your cadence and keep it up.
Once you’ve completed your warm up, and you’ve found your rhythm on your run, go ahead and count the number of times your foot hits the ground over 60 seconds.
Remember that number. Your goal from there is to increase that number by 1 or 2 over the next week. So if your foot hit the ground 78 times in that minute, you’re aiming for 80 over the next week.
Continue this pattern over the next 6 weeks. This is going to raise your cadence in a sustainable way. If your starting number is already fairly high, the overall increase might not be as large, and that’s okay.
Something to note: to maintain this new, higher cadence, you will need to shorten your stride. This may feel weird at first, like you’re taking baby steps. Hang in there! You will get used to it and your body will adjust.
If you keep your stride as long as it normally is, you are asking a lot of your aerobic system, likely too much. Remember, our goal is here is sustainable cadence change.
Cadence Workout #2: High Cadence Interval Set
Keep the same number in mind for the second workout. Instead of only increasing by 1 or 2, we are going to increase by 6-10 steps per minute for this drill.
For 60 seconds, run at an exaggerated high cadence with 6-10 more steps per foot than you normally take. After that, take a one-minute rest, and repeat. You will repeat this drill 5 times.
While it may seem like it is, this is not a sprinting drill. We’re going to differentiate these exaggerated high cadence efforts from a sprint by shortening our stride.
Tracking Tips
To count the number of times your foot is hitting the ground, there are several tools you can use.
Just simply counting in your head a great option, as it’s accurate and it keeps you present in your run.
Another option would be to use a metronome. There are plenty of metronome apps out there that allow you to set your speed, or how many beats per minute you want.
This is a simple option for when you are trying to increase your cadence, because you simply set your metronome to your target speed and stick to it!
One last tip: jump rope! Jumping rope is a great way to practice keeping your body in a rhythm, and to get those neuromuscular synapses firing more quickly. Incorporate jumping rope into your warm up to make these cadence drills easier down the stretch.
And there you have it! Incorporating these drills into your run and workout schedule is going to train your body to pick up your cadence in a gradual, sustainable way. This will help you maintain run form all throughout your runs, and to lower those overall splits.
After New Year celebration, comes the time for resolution! And weeks after festivity, comes the inevitable reality!
For 2019, have you set your list of New Year goals for your health and fitness? For beginners who aspire to start exercising, have you already hit the gym, or started pounding the pavement?
How about regular runners? Have you set a target to run more miles or better your pace? Or are you already eyeing the registration date for the prestigious marathons in 2019?
A survey of resolutions among my circle of friends somehow showed rather mixed responses. Three guys resolve to run their first Full Marathon (FM) during 2019, while another intends to complete 2 FMs in KL and Borneo. Another runner wants to improve his FM Personal Best (PB) to Sub5 and also attempt a triathlon.
Four women seek to reduce their weight in 2019 through diet and exercise, with one aiming a weight drop of 5kg. A lady aspires to improve her Half Marathon (HM) PB, while another two close friends have different plans – one desires to increase her upper body strength and the other craves to learn swimming.
It is indeed inspiring to see all their targets this year. No doubt, many others will have presumably set their own fitness resolutions for 2019 too.
Running buddies during Balik Pulau Marathon 2018
Yet just a word of caution – psychology experts highlighted that we should be wary with such annual New Year resolution, if all we did was to conveniently recycle the unachieved goals of yesteryears with temporary renewed vigor.
History has shown that the stampede to lose weight and get fit in January is always a given. During the first few months of each year, it is no surprise to have long wait for treadmills, elbow-to-elbow workouts or overcrowded fitness classes in gym. Likewise more ‘new’ runners tend to jog during this period. The sad thing here is that like clockwork, most resolution seekers would have retreated into hibernation by April or May (sometimes even earlier).
The question is whether you will end up as one of these folks, whose resolutions don’t stick long enough OR you are a fitness warrior who would resolutely hang on long enough to attain your dream.
How can you increase the likelihood of achieving your resolutions?
The key success factor actually lies in approaching such fitness resolution with the right mindset.
When it comes to achieving our running resolution, our minds might be just as critical as anything we do with our bodies.
Let me share 3 ideas on how to develop the right mindset, so that your 2019 fitness resolution doesn’t end up as dissolution. I constantly applied these tips for the last few years, which in my opinion, have assisted me achieve my running goals I set out to do during the period.
1. Know-How and Know-Why?
Firstly you must consider the Know-How and Know-Why when it comes to setting goals for running and exercise.
Back in 2017, my maiden article “Don’t Run Like A Headless Chicken in The Year of The Rooster” identified 4 ways to set and achieve your goals in Running (Set SMART Goals for Running, Develop An Action Plan for Running, Take Action to Run & Reward Yourself with Treats), which can be deemed as the “Know-How” to achieve your running goals.
Don’t Run Like A Headless Chicken
“The key success factor actually lies in approaching such fitness resolution with the right mindset.”
Recently, my friend and former classmate, Shankar R. Santhiram wrote about “What’s In It For Me?” in his NST Work, Matters! column on Jan 4th, 2019. He proposed that to achieve New Year resolutions, people should ‘reframe their thoughts about why they set up these plans in the first place’. They should repeatedly ask themselves the compelling reasons behind setting their goals; hence the title ‘What’s In It for Me?’.
Though both these write-ups aim to provide a platform for the readers to better accomplish their goals, interestingly, my article touched on the “How”, while his discussed on “Why”.
Without the Know-How, you may not use the right method to realize your dream. But without knowing the Why, you will lack the willpower required to see it through.
If you desire to run, ask yourself this: What really motivates you to run? What are the strong causes why you want to exercise? Do you want to be healthy, so that you can be a positive role model for your children? Do you want to be fit, so that you will have additional energy and focus in other aspects of your life?
For those who have read my 2018 article “Marathon Tribute to My Papa”, you would realize the compelling reason behind my marathon journey. Others may be forced to take up exercise upon doctor’s recommendation, due to health reason.
So what’s yours?
2. Are You Comfortable to be Uncomfortable?
Secondly, get mentally prepared to get uncomfortable! It is reasonable to say that most resolutions aren’t things we actually desire to do deep down in our hearts (more so for novices), but things we feel we ought to do.
Are you all set to wake up slightly earlier for morning jog? Will you change your daily routine to squeeze out extra hours for your new exercise regime? Do you mind sacrificing the tasty desserts and ‘nasi kandar’, in your quest to reduce weight?
Let’s not kid ourselves by wanting to become fitter, but somehow reluctant to step out of our comfort zone with a plethora of excuses. To a large extent, the success of your fitness resolution depends on ‘how comfortable you are willing to be uncomfortable’. Sometimes the task can be rather intimidating, since it involves a bit of soul searching and asking yourself what really matters to you.
Get out of your comfort zone
“Let’s not kid ourselves by wanting to become fitter, but somehow reluctant to step out of our comfort zone with a plethora of excuses.”
Fortunately there are a few ways to mentally prepare to leave your comfort zone:-
Think bigger picture – Focus on Benefit
When you challenge yourself to do something different, significant and that which matters, self-doubt and anxiety will naturally set in, to mess with your mental state. What can help you persevere and do all necessary things you need to do in spite of it all, is the bigger picture. Learn to visualize yourself outside of your comfort zone and evaluate various possibilities, feelings and thoughts.
In Shankar’s above-mentioned article, he proposed that ‘people should focus on the benefits the resolution will provide, instead of the annoyance it will make’. If you want to lose weight, then imagine a slimmer you and the joy of wearing the clothes that you previously can’t fit in, instead of missing your favourite ‘nasi lemak’ during diet.
I couldn’t agree more. If you resolve to exercise, think of the fitter version of you, your improved stamina and endurance; rather than moaning about the torture of hard work, the ‘complaint’ of your joints, the pain on your body etc.
Likewise if you seriously want to try trail running, learn to ignore the dirty muddy ground, the torturous steep ascend, the endlessly meandering trails or even the annoying pebbles in your shoes. Instead, look forward to the beauty of nature’s habitat, the scenic sunrise, the fresh air of hilltop, the sound of chirping birds in the woods, the panoramic view from the summit etc.
Fellow trail runners of PENANG ECO30
Positive Peer Pressure – Change Your Environment.
If you find it hard to change yourself, you should create an environment that facilitates change. If you want to be fitter, surround yourself with a healthier flock of birds and people who can motivate you to exercise.
Never underestimate the effect of ‘positive peer pressure’! According to Tina Rosenberg, Pulitzer Prize-winning journalist and the author of Join The Club, peer groups that spread information and promote positive lifestyles for group members, can help to reinforce the effectiveness of such lifestyles.
To spur your running, try hang out with such like-minded positive people (eg running community or Garmin Squad group), who will help to encourage you and influence your mental state. In such way, your chance of achieving fitness goals will improve tremendously.
Garmin Squad running session
The Snowball Effect – Make It Fun.
Most importantly, make the process of getting in shape as fun as possible. If you find the process boring, it is highly unlikely that you will stay the course eventually.
Fun can be a great motivator for our mental state; as well as an antidote to combat our initial anxiety outside our comfort zone. Instead of huge commitments, try setting small & manageable goals that you can achieve within the next 2-3 weeks.
For example in running, you can set a target to jog (say) 10km in 2 weeks. By reaching these smaller targets, you will experience fun and success, which will keep you motivated to progress to more goals and successes – hence the Snowball Effect.
3. Develop A Growth Mindset
Last but not least, you must cultivate a ‘growth mindset’, which is the self-belief that the basic abilities (such as running or exercise) can be developed and that nothing is really permanently fixed.
Unfortunately some resolutions could prove very difficult for a lot of people with a history of inflexible ‘fixed mindset’. Such folks will struggle with life change required by their resolutions.
Do you have a ‘fixed mindset’ or ‘growth mindset’?
For example as a beginner in running, do you believe that you can eventually run HM (or even FM) one day? Or to lose weight, are you confident that you can shed (say) 10 kg by December? If yes, do you have what it takes to achieve that and the tenacity to sustain that for a long period (eg by running (say) minimum 2 times a week, or changing your diet for at least 6 months)?
In the book Mindset: The New Psychology of Success, the author Carol Dweck explained that “the growth mindset allows people to love what they’re doing — and to continue to love it in the face of difficulties.”
A ‘growth-mindset’ person will love the process and the growth and embrace all the things that have felt threatening, such as challenge, struggle, criticism and setbacks. When you embrace such tough stuff, you open yourself up to fully realize your potential and all that you can be.
Mindset: The New Psychology of Success
“The growth mindset allows people to love what they’re doing – and to continue to love it in the face of difficulties.”
When runners think ‘they can’ as opposed to ‘they can’t’, they will put in effort and take initiative to grow and develop their abilities. A positive mindset can be the difference between a resolution seeker giving up jogging after 2-3 months because they’re “not a running person” and a productive struggle that eventually yields growth and bears fruit. Or the difference between a runner who feels safe running 1-2 km versus someone putting in effort, believing they can further grow to attempt HM and FM in future.
Take resolutions seriously or don’t take them at all
In conclusion, your fitness resolution to start running and exercise requires strong minds, if you seriously want to achieve your goals. The right mindset for a fitness warrior can be developed by remembering these 3 key points:-
Know-Why – the Compelling Reason behind Resolution
Be Prepared to get Uncomfortable
Cultivate a Growth Mindset
Without any of these, you may struggle to achieve your New Year resolutions. Develop the right mindset, strengthen your mind and increase your willpower and resilience.
As American author Lettie Cowman once aptly quoted…
“Strong minds suffer without complaining; weak minds complain without suffering.”
Start Your Year with The Right Mindset of a Fitness Warrior!
Wearing hijab for a Muslim woman allows them to retain their modesty, morals and as part of their religious practices. In other words, they tend to don their hijab almost all the time. Some of them might find it a challenge to exercising or running. Well, this not related to their fitness level but it’s always about finding the right running gears/outfit. So, if you’re a hijabi, love running/exercising and finding the perfect sportswear, hello and this article might be what you’ve been looking for! But if you’re not, we hope the information here will help you to understand and thus, able share it with your family and friends!
The most important one – The Hijab!
Finding the perfect fit for an ideal performance hijab for most hijabis is a challenge. A beanie or a headscarf, which requires brooches and pins to keep it together, is entirely inconvenient and uncomfortable to run with. However, recently, there are a lot more brands like Nike, and other domestic brands are selling performance hijab. Most performance hijabs introduced recently are lightweight with breathable fabric and is a pull-on and long which is necessary to keep the hijab in place while running/exercising. Also, alocal designer, Adlina Anis, launched a specially designed a hijab that allows you to plug in your earpiece easily. All the performance hijabs available now sounds totally perfect and cool, right? With all the variations of the material and fittings available, you might want to take your time to find your perfect pair!
You will be spoilt choice with the amount of modest sportswear available now
Previously, it was a struggle to find sportswear which is Muslimah-friendly since there were only limited commercial sports brands which sell modest gears. Also, to find sportswear which will keep one cool in this hot and humid climate, comfortable fitting and also, wallet-friendly is a challenge. But hijabis now can rejoice! The market for modest sportswear is currently expanding, and we can assure you that you will be spoilt for choice. You can get these clothing everywhere, especially online. The materials used for this sportswear are perfect for every hijabi runners since it’s not made up of mesh materials and not see-through when you break into a sweat. Most of them now sell dri-fit long sleeve shirts which are PERFECT! And also, they are wallet-friendly! So.. what are you waiting for? Start filling up your shopping cart!
What is life without Music?
Every run or a workout session must be accompanied by music for most of us. But it gets troublesome when your earpiece starts to shift, and you have to pause your runs to adjust it underneath your hijab before continuing your run, and it’s all because of the wire. Here’s a suggestion for you – Try switching to wireless earpiece or earbuds! You will experience an entirely new world because it will be hassle free during your sessions. Rest assured that your runs will no longer be interrupted and you won’t feel distracted by your dangling earpiece wire. Check out the review for jaybird’s wireless headphone – Jaybird X4 or Jaybird RUN – and you can start making decisions.
Jaybird RUN
But there might be a few downfalls of wearing a wireless headphone. People might think you are rude if you can’t hear them talking to you or you might accidentally sing out loud while running and people think you’re crazy. But it will be worth it so enjoy it at your own risk!
You’ve probably heard that breakfast is the most important meal of the day. It provides you with the energy you need to get up and go. If you’re planning to go for a run that makes it even more critical. These are the best recipes to provide you with the fuel you need to run whether you’re a professional or just a casual runner.
Green Means Go Smoothie
Ingredients (serves 2)
160g strawberries
160g baby spinach
1 small avocado (halved and scoop flesh out)
150ml bio yogurt
2 small oranges, juiced (keep half a tsp of zest)
Method
It’s as easy as putting all the ingredients in the blender and blitzing it until it’s smooth. You can always add a bit of water if it’s too thick for you.
“Keep hydrated and healthy with this smoothie. It’s the perfect way to get in plenty of your fruit and veg. That means vitamins and lots of them. Perfect for prepping your body to run,” says Debra Sims, fitness blogger and writer for Last Minute Writing and Researchpapersuk. Spinach contains nitric oxide which helps to reduce the amount of oxygen your muscles need, helping to protect you from injury as well as making your run easier.
Energy Porridge
Ingredients (serves 2)
1 tbsp tahini
150ml milk, plus 1tbsp
100g porridge oats
2 small bananas, sliced
Seeds from 2 cardamom pods, crushed
1 tbsp toasted sesame seeds
Method
Mix the tahini with 1 tbsp of a milk and 1 tbsp of water.
Put the oats, 1 sliced banana, cardamom, 100ml milk and 300ml water in a pan with a pinch of salt. Cook over a medium heat for 5 mins, stirring, until hot and has a creamy texture.
When done divide it up and pour over the remaining milk and top with the rest of the banana.
Finally top it off with the tahini mixture and a sprinkle of toasted sesame seeds.
Bananas are packed full of slow-release carbohydrates which provide you with plenty of energy for your run. Plus, they’re high in potassium, a mineral you lose when you sweat. The oats also contain carbs which provide you with long-lasting energy. Tahini is high in lots of vitamins and minerals including iron – needed for red blood cell production. “The sesame seeds are also packed full of minerals and are a great source of protein and fibre. All in all, this is a fantastic meal that will keep your energy levels topped up ready for a long run,” adds Thomas Cimino, nutritionist and contributor to Draftbeyond and Writinity.
Runny for Runners
Ingredients (serves 2)
2 whole wheat crusty bread rolls
2 Medium eggs
2 slices smoked salmon
A pinch of snipped chives
Method
Heat oven to 180C/160C fan/gas 4
Slice top off each roll and make a hole inside big enough to house a slice of salmon and an egg
Place the rolls on a baking sheet and brush the inside and edges of the rolls with a little melted butter
Put a slice of salmon into each roll and crack an egg on top of the salmon (season to your liking)
Bake for 10 minutes so the eggs are cooked but still have nice runny yolks
Sprinkle the chives on top, toast the tops of your buns and slice into soldiers for your eggs
This dish is a fantastic post-run dish. You get a good amount of protein from both the salmon and the eggs which will help your muscles to recover. The whole-wheat roll will help to top up your carbs and is also easy to digest. Also, it tastes delicious, which is a definite bonus!
The Sweetest Run
Ingredients (makes 10-12 pancakes)
50g self-raising flour
50g wholemeal or wholegrain flour
2 small eggs, separated
150ml skimmed milk
Berries and low-fat yogurt to serve
Method
Sift the flours into a bowl
Add the egg yolks and a splash of milk, stir into a thick paste
Add the remaining milk a little at a time
Whisk the egg whites until they stand in stiff peaks
Fold the egg whites into the batter, without beating the air out
Heat a non-stick pan over a medium heat and pour in enough batter to make a pancake (aprox 10cm across)
Cook for just under a minute, until bubbles begin to pop and the edges look a little dry
Carefully flip the pancake over and cook until a golden brown
Serve with your favourite toppings, we recommend bananas, cherries and blueberries
These low-fat pancakes are perfect for the sweet-tooth runners. They’ve got plenty of carbs to keep you going and can be adapted with whatever topping serves you best. You already know bananas are great, cherries can help your recovery and reduce muscle damage, blueberries are full of nutrients and antioxidants too. Really, you can pick whatever you’d like to go on top as long as it gets you ready to run!
Guest post / Inna is a business analyst born in Russia, living in Springfield, MA. She enjoys healthy cooking, playing tennis and writing on all aspect of business development at Lucky Assignments and Gum Essays. She helps clients define business goals, find market opportunities and standardize their workflows.
De La Salle Philippines and the Pinoy Aspiring Runners (PAR) team up to bring you “TakBro 2019”, a charity fun run this January 27 at the sprawling Vermosa Estate in Imus City, Cavite starting at 4:00 AM. The said event is open to the public and the proceeds will go to selected Lasallian schools in the provinces.
De La Salle Andres Soriano Memorial College in Toledo City, Saint Joseph School-La Salle in Bacolod City and De La Salle John Bosco College in Bislig City have been identified as priority schools that will receive assistance targeted at PHP 2,000,000.00. Most of the funds will go to the training and professional development of the faculty.
Runners may choose between 10, five and three kilometers. Just proceed to Garmin Stores located at SM Mall of Asia, SM Megamall and Alabang Town Center, Olympic World at Alabang Town Center and Olympic Village at Festival Mall-Alabang, Glorietta 2 and Robinsons Place-Manila or log on to takbro.eventbox.ph for online registration.
Onsite registration will also be conducted at De La Salle University-Manila, College of Saint Benilde, De La Salle-Zobel, De La Salle University-Dasmarinas, De La Salle Medical and Health Sciences Institute, De La Salle Araneta University, De La Salle-Lipa, La Salle College-Antipolo and La Salle Green Hills. All race kits will consist of a t-shirt and bib number plus a medal upon crossing the finish line.
Race fees are reasonable at PHP 850.00 for 10, PHP 750.00 for five and PHP 700.00 for three kilometers. The top three in each distance and gender category will receive gift items while all participants are eligible for the post-race raffle for more prizes from sponsors Globe, Animo Magazine, Diamond, Slimmers World, Acer, BDO, BPI Asset Management and Trust Corporation, RCBC, Security Bank, Salomon, Power Mac Center, PNB Savings Bank, Under Armour and Sun Life Financial.
This should be the best way to start the New Year on a positive note with a healthy body plus the chance to help others through education. Sign up now before slots run out!
THE 15th edition of the PSE Bull Run, the annual fun run of the Philippine Stock Exchange, will be held on January 20, 2019 at McKinley West in Taguig City. Just like before, the event’s goal is to educate the public about the importance of investing in the stock market for the good of the national economy.
Distance categories are 25, 21, 10 and five kilometers. This marks the second straight year that the 25-kilometer race will be featured after being introduced last year in commemoration of the PSE’s 25th anniversary.
Onsite registration is currently being conducted at the PSE in Bonifacio Global City, Sportshouse in SM Mall of Asia and Olympic Village branches located at Fisher Mall, Glorietta 2 and Market Market. Online registration is also available at www.runrio.com.
Registration fees are pegged at PHP 1,500.00 for 25, PHP 1,000.00 for 21, PHP 900.00 for 10 and PHP 800.00 for five kilometers. The race kit includes a singlet and race bib.
All finishers will receive an additional t-shirt. Medals awaits at the finish line for those in the 25 and 21-kilometer races.
The 15th PSE Bull Run is the first fun run of Runrio Events for 2019. The company also bared that their much-awaited Runrio Trilogy 2019 has been set for April 7, June 16 and September 22.
Asia’s biggest night run, OSIM Sundown Marathon, returns on June 1 in 2019 under new event management with Infinitus Productions and with an array of exciting new experiences lined up for participants. Set to take place at F1 Pit Building, runners can look forward to striving for greatness beneath a starlit sky and cooler temperatures.
True to its ambitious slogan, ‘Sleep Can Wait’, the OSIM Sundown Marathon 2019 will see determined runners challenge themselves to forego sleep, run through the night and beat the sunrise and their own personal bests. Race categories are the 42.195km Full Marathon, the 21.1.km Half Marathon, the 10km Challenge (individual and Team of 4), and the 5km category which is open for both adults and children.
Strive for greatness beneath a starlit sky and cooler temperatures
In addition to a premium race experience, participants will also enjoy an immersive race pack collection at the OSIM Sundown Marathon Expo, and get swept up in the vibrant Sundown Summer Night Fest on race day. Filled with good vibes for runners and their friends to enjoy, the Summer Night Fest will host offerings such as open-air movie screenings beneath the stars, a bustling supper street with delectable food options and a cocktail bar, and live band performances taking place throughout the night.
Running is an activity everyone should practice regularly, since it promotes psychological, mental, and physical benefits. Childhood obesity has tripled since 1980. If you take the rise in childhood obesity into consideration, nowadays it is crucial for kids to take on such a routine, too.
As a parent, it is your job to educate children about the benefits that come from running, as well as motivate them to become more physically active to improve their well-being. After all, what’s more important than the health of our children?
Benefits of Running
Experts believe that the human body is shaped for running. If you think about it, our feet and hips, the legs length, the spinal discs that are shock-absorbing, and even our unique ability to sweat – all make us perfect for running. It makes you understand why running is often associated with benefits to our health and well-being.
But, what are the benefits of running, really?
Running can improve both our physical and our mental health. As a form of exercise, it can improve the health of the heart, alleviate depression and stress, as well as keep us in a good shape.
Running is great for children too, as long as it is structured and overseen by the parent or professionals. There’s a big debate as to how and how long should children run, but there sure isn’t one about whether they should run or not. The bottom line is, if you want the best for your kid, you definitely want to get them off the computer and out running.
The earlier your child starts running, the sooner they can increase their cardiac health and bones. Running is known to increase bone strength, improve sleep, decrease the risk of developing diseases like type 2 diabetes, as well as boost the confidence and self-esteem.
7 Tips to Get Kids Involved in Running
Getting your kids involved in running isn’t all that simple. It requires a special approach, some parental tricks, and dedication on your behalf. According to Samantha Rogers, writer at Brill Assignment, ‘’Convincing my kids to run has been the hardest thing I had to learn them. But once I did, I felt like the greatest mother in the world. My kids don’t spend so much time in front of the computer or the TV – they run now.’’
So, if you are ready to take on this challenging parental task and improve the well-being of your children, following this seven tips is a great way to get started.
1. Do It Together
You’ve probably heard this many times – children learn from the actions of their parents. If you want to really convince your children that running is good, you should do it too. Preferably, you should do it together.
If you run with your children, you can also implement other healthy habits into their routine, such as a healthy nutrition for all the runners in the family and a running schedule. Children seek guidance from their parents, so running with them should truly inspire them.
‘’The best advice I’ve ever received about raising my children was to do things with them. When I tell them that something is good for them, they are hesitant and rebellious. When I do it and ask them to join me, it pulls us together. It’s a trick every parent should know.’’ – says Rebecca Nolan, expert at Myassignmentwriting.
Take your children for a run in the park or on a trail. If you want a bigger adventure and a challenge for the family, bring them to a race. However, if your children aren’t too enthusiastic or simply can’t keep up with a running routine right away, you might want to combine running with some nature walk.
2. Teach Them to Warm Up
All your efforts will be in vain if your children aren’t warmed up before running. Without warming up, they will feel pain after running, and can even get hurt while doing so.
Don’t underestimate the power of stretching and warming up and teach your children about it right away. Since you’ll be running with them, start the routine by doing a couple of warm up exercises and stretches. As a sports writer for Superior Papers says: ‘’Warming up before running is essential for keeping your child pain-free, but also for keeping them safe from being hurt. Muscles need to gradually relax. Otherwise, there’s a huge risk of pain in their limbs, which will eventually cause a loss of interest in the child.’’
3. Start Slowly
Don’t push running on your children too hard. Introduce it step by step, and slowly. Start with short, entertaining runs that won’t cause achy limbs or make your child feel exhausted. The process should move gradually, and so should the length of your family runs.
4. Record Their Progress
It doesn’t have to be military-style, but you should definitely record your child’s running progress. In this way, you can keep track of their achievements and award them as a tool for motivation.
Since you’ll be introducing running slowly, you should see improvements fast. When you do, make sure to praise their achievements to boost their self-esteem and motivation. Creating a graph or taking a photo of their first race on the fridge is great motivation, and so is a treat you give to your child after a finished running milestone you set together.
5. Start a Log
Tracking the child’s distances in a log is a fun and motivating way to keep them running. Teach your child how to do this in their own log, or even on the computer. Create milestones and distance estimates for your family to reach to keep them motivated. As a plus, you can use the log to boost their math skills.
6. Find a Children’s Race and Enter Them
There are plenty of races for kids that promote a running habit. If you can’t run with your kid, make sure they have other children to run with. The races for children are perfectly timed and always short, so you shouldn’t worry about them being exhausted. Plus, they get the benefit of being able to meet other children, which should get them more excited about the races. Check out JustRaceLah! – the most complete running calendar mobile app.
7. Play Games
One of the best techniques for teaching a child anything is to do it through games. Children love games, so why not turn running into a game, too? Plan some games that involve running to motivate the children to run with the help of fun.
Are you ready to teach your child to run? Use these tricks to motivate them and boost their lifestyle and with it, their health and well-being.
Guest Post / Author’s Bio:
Scott Mathews is an expert editor at Best Dissertation and a sports writer for the company called College-Paper. In his spare time, Scott is the little league coach at a primary school, as well as a full-time husband and father of two boys and a girl. Scott enjoys running as much as the next healthy person, and is more than happy to share tips on promoting children’s health with other parents.
Route Covered
![Review: NUS Bizad Charity Run 2019 [10 Km] (by stargazer)](https://www.justrunlah.com/wp-content/uploads/2019/01/IMG_20190112_180715-768x446.jpg "Review: NUS Bizad Charity Run 2019 [10 Km] (by stargazer)")
