Archive for Benefits
The Skinny on Running
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Running is a great tool for losing weight. As one of the best forms of aerobic exercise, it can fire up weight loss or maintenance efforts. But you can’t expect to lose it or even stay thing just by running. If you’re in it for what you can get off your hips (or thighs, waist, or anyplace else) you’re going to need to follow healthy eating and lifestyle habits, too.
If you want to drop the weight, you’ve got to watch your portion size. You’ve got to push away from the table before you get too full. (Who likes that uncomfortable feeling of being overstuffed?) Runners who want to stay thin watch their portion sizes. They often take a doggie bag home when dining out, because typical restaurant portions are usually oversized these days. Those runners make sure they eat slowly and pay attention to when they start to feel full.
Runners Tips for Getting and Staying Skinny:
Get familiar with standard portion sizes. They may actually be smaller than you think. For example, three ounces of meat is about the size of the palm (just the palm, not the fingers) of your hand. And a standard portion of pasta or rice is about the size of a tennis ball.
Pay attention to what you’re eating. Eat slowly and without distraction. You’re much more likely to overeat if you’re sitting in front of a tv or computer. Chew slowly, pay attention to what you’re eating. You’ll enjoy it more and eat less.
Use smaller plates. Put smaller amounts of food on smaller plates. If you put more food on the plate, you’ll eat it because it’s there.
Start with a few bites of protein. It takes a few minutes for the information about what you’re eating to reach your brain. Protein gives a sensation of being satisfied, so a few bites of that first, then eat your veggies and fruits. They’re lower in calories and often, higher in fiber and bulk to fill you up. You’ll be less tempted to overeat if you feel full.
You can lose weight and stay thin with running and by guiding your eating to lesser portions.
Running Relieves Stress
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Running can help relieve stress. If you haven’t noticed what’s going on in the economy or aren’t feeling it, you undoubtedly have noticed that friends, parents, and loved ones are more anxious right now because of the twists and turns in the economy. The stockmarket has lost a significant amount of its value along with many people It’s a tough time for a lot of people and stress is piling up. So yes, “TGIF” is the pertinent saying.
Exercise increases blood flow and with it, inhibits the release of certain other hormones. One of those hormones is cortisol: the body’s natural stress hormone. It increases release of endorphins, which are our “feel good hormones” which cause that other effect known as runners’ high. We all know about that, don’t we?
Running also distracts us from our problems. It alleviates our worries because we focus our attention in other directions. Running takes you down familiar, comfortable paths, or off exploring new ones. Either way, both are good for our attitudes.
And finally, one other positive effect of running on our attitude. It helps us lose weight and trim our physiques. Which whether we admit it or not, makes us feel better. Who doesn’t like feeling better about themselves and their appearance. You can say it’s shallow, but this does make people feel better about them appearance, and act more confident.
So the next time the stockmarket gets you down, take an extra lap. Or two.
Good Running Shoes Are Worth Every Penny!
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How long should a running shoe run? How long those favorite new shoes will last will depend on a number of different factors such as your weight, your gait, how far and how frequently you run.
The generally consensus is that a new pair of running shoes is needed every 300-500 miles. This means if you run 3-5 miles four times per week, you could need new shoes again in as little as 3.5 months or as much as 10 months. This distance rule is best gauged by keeping an accurate training log.
Another indicator for when shoes need replacing is time. The consensus here is that running shoes should be replaced every six months. However, this is just a rule of thumb. Some runners may find themselves replacing their running shoes every four months while others may find they only need to replace their running shoes every eight months.
You should also be aware of how the running shoes feel and how well they are performing. In your running log, keep notes of how you feel after each run. You may notice, for instance, shin or knee pain on a regular basis after approximately 250 miles on a particular pair of running shoes. This type of information may indicate you need to purchase new running shoes more often than the average runner.
Keep in mind, running shoes can solve problems for runners or cause them. Paying careful attention to this key instrument in your run can help you avoid trouble down the road.