Category: RUN

We often hear, “how do you stay so motivated to workout?” The answer? Persistence and determination. Maybe you struggle to obtain any, or maybe you have some on Monday but none on Tuesday. Neither of these lifestyles is sustainable in achieving long-term goals. To become and remain motivated to workout, you need to create a mindset (yes, a mindset is forged by you) that pumps motivation through your veins on a consistent basis. This is not an easy task, but it is something that any human on this planet can create. We understand some people are very different from others. That is why we created 25 tips on staying motivated to workout. Check them all out below and find one, two, or ten tips to help you wake up excited to get after it.

HOW TO STAY MOTIVATED TO WORKOUT:

1.) Create a routine

If you don’t have any kind of plan, you are setting yourself up for failure. To become and remain persistent in staying motivated to workout, you must devise a routine. We understand that life gets in the way and your time may be minimal. Your motivation to stay in the gym may dwindle and that is normal, but let me ask you this… What is more important than your physical and mental health? Nothing, so MAKE THE TIME.

I am going to add my exercise routine below so you can use it as a template to craft your own. Do not compare yourself to me in any form, just use me as a tool.

I am aware that mine is intense. That is because I am training for another 100-mile race. You do not need to be doing cardio four times a week. Three, maybe even four, rest days a week is perfect. The first few weeks may suck, but your body will become accustomed to it and it will begin to feel strange for you to stray from the routine you worked hard to get into.

2.) Find a Workout Partner

If we weren’t being practical, we would have to put this tip at number one. Your buddy will keep you accountable for staying motivated in the gym and it will make you feel guilty if you ditch them. You are now part of a team! Give yourselves a name, create a group chat, and make it fun. Praise each other when you reach goals. We are constantly talking and pushing ourselves together. Creating this bond in the gym will make you miss your time together when you take a rest week. If you need more convincing, check out this 2016 study on how an exercise partner is a key for staying motivated to workout. Another thing I have realized with having a workout buddy is that I spend way less time on my phone in the gym. Now I don’t get lost scrolling Instagram and I rest between sets.

3.) Get Competitive

I don’t know about you, but I hate losing. Talking some smack at the gym will never hurt anyone. In fact, you will find that you lift a little stronger and push a little harder when you are a tad angry. Additionally, doing a weight loss competition with a friend is a better way to go about it. Losing weight is never an easy task, and creating a reward for the winner will make shaving weight off much more compelling.

4.) Join a Workout Group

Don’t know anyone in your area that enjoys working out? There is a slim chance that you won’t be able to find a local workout group on FaceBook. I am a part of two running groups that meet once a week. Some of them even do fun things like finish at a brewery or dinner spot. This is a good way to make friends that are also in search of motivation to workout. ­­­­­­­

5.) Create a Workout Specific Playlist

Everyone has some music that will bring back the pre-game jitters of high school sports. Maybe you have some songs that cause your hair to stand-up and get you willing to run through a brick wall. This is the kind of energy you need for staying motivated to work out! Music will undoubtedly give you an advantage. If you don’t believe it, ask the director of the Marine Corps Marathon. They banned runners from having music while running as it gives an “unfair advantage.”

Be sure to make the playlist with about 3-4 hours of music so that you are not repeating any songs every workout. If you are having trouble finding an abundance of hype-up music, just shuffle on Spotify or Soundcloud. There are also features that will spit songs to you, “since you like ____.” Personally, I don’t even use playlists. I venture onto SoundCloud and find live performances of artists from festivals. If you are interested in our Top 50 live sets for the gym, check out this link.

6.) Consume Caffeine Before a Workout

Caffeine if one of the easiest (and most enjoyable) ways to enhance your workout. Not only does caffeine boost your cognitive performance, but your physical power increases as well.  “On average, endurance athletes enjoy about a 2-4% performance improvement, depending on the type of test and with moderate doses of caffeine. This not only means that you can race faster, but also that you can maintain higher intensities for longer during workouts, potentially leading to bigger adaptations.” This quote speaks for itself. Caffeine is the unofficial legal performance enhancing drug. To finish this section off with a fun fact: Until 2004 the World Anti-Doping Agency considered high concentrations of caffeine to be illegal in Olympic events.

7.) Try a Pre-Workout Supplement

This tip may be a tad intense for some people, but if you want a foolproof way of staying motivated in the gym, try pre-workout. Maybe you are cautious about what is in some pre-work outs. That’s fine. Just do your research. I was never a fan of pre-workout and always thought it was unneeded. Creatine freaked me out, but only because I never educated myself about it. Once I figured out that kidney health fears were overblow, drinking water solves the possible gastrointestinal issues, and the substance actually improves reasoning skills, I was all about it.

8.) Get Pumped Up

Blast music on your ride to the gym or listen to a motivational speech/podcast. Your ears may not like you, but your adrenals will love it.

9.) Lose the Excuses

Our brains make up excuses whenever possible, that’s normal. It is your job not to give into them. I use this analogy a lot – Think about a puppy. If you don’t give it the opportunity to chew on your shoes, your shoes will stay clean and hole-free. So, don’t give your mind the opportunity to give in to excuses. For example, don’t schedule your workout routine to include a run at 4 PM on a Friday. You’ll have a friend summon a mandatory happy hour that you’ll be scorned for if you miss it. 

10.) Get Some Awesome Workout Apparel

You look good – you feel good, you feel good – YOU ARE GOOD. When you look in the mirror and feel sloppy, there is a good chance your confidence will decrease. Adding a few sweet outfits to your gym wardrobe will not only help you flex on everyone at the gym, but it will also increase your motivation to workout.

11.) Change it up

It is normal to get burnt out. You may begin to feel like you are just going through the motions without any effort. To stay motivated to workout you need to mix up exercises. If you are sick of the Stairmaster, try the bike. When you stop gaining any ground in shoulder presses, exchange that workout for lateral raises.

12.) Make Working Out a Fun Event

This is the hardest method to execute. But if you can find a way to be excited to run or lift at 7 AM, you will likely never lose motivation to workout. Text your friends that your excited to get a session in together. Maybe you add some morning ritual to workout days. Light a nice candle, call a loved one before your workout, have a brainstorm session after your workout while the endorphins are still flowing. Just find a way that you can correlate working out with happiness.

 13.) Reward yourself after a workout

If you are able to get to the gym but have trouble finishing a workout without quitting early, this will help you. Some people reward themselves by eating their favorite home cooked meal after a heavy lift. What about grabbing a second cup of coffee with your workout partner. A nice long hot shower? Just find a reward that that you can utilize as motivation during your workout.

14.) Mix in Light Workouts

The reason why I love long runs is because the intensity is low. You are not focused on the pain and suffering most people experience when you commit to a treadmill sprint session. This allows your brain to space out and get lost in thought. You may experience a mental trance so deep in thought that you forget you’re working out. I can also guarantee that you will generate great ideas and positive thoughts while on these steady-state cardio exercises.

15.) Track Your Progress

This the most underrated method for staying motivated to workout. When you start to see results do you become encouraged to do more? Don’t you get excited for what is next? Then start tracking your progress so that you can see the fruits of your effort in the mirror and on paper. Schedule a day every few months to “max out” on certain exercises. This is where you will fully be able to notice how much stronger or faster you are becoming.

16.) Pre-pay for Group Classes

 This is a ballsy approach, but it is a surefire method for those who have commitment issues. When you invest money ahead of time, you have no choice to but to stay motivated. If you quit you are not only cheating yourself but becoming poor!

17.) Get 8-10 hours of sleep

Getting good sleep sets you up to succeed in any facet of your life. I am sure that many of you have worked out while you were tired or mentally exhausted and it just doesn’t work. Good sleep also does not mean a lot of sleep, you need high quality sleep. Drinking alcohol to fall asleep may feel nice, but rarely will you get that refreshing deep sleep that you may get falling asleep off of some tea.

18.) Minimize Alcohol Intake

When was the last time you woke up from a night of drinking and were excited to get to the gym? Uh… probably never. Unless you’re a psychopath, working out hungover will never be beneficial. If you are going to drink, that’s fine! Just be sure to drink before your off-days.

19.) Eat the Right Foods

This sounds very cliché, and it is probably self-explanatory. You are what you eat…

20.) Don’t Overdue it

A big part of staying motivated to workout has to do with your workload. Far too often do we see people get hit with a wave of motivation and want to run a marathon 2 weeks later. Your body is not ready nor adapted to take a huge workload yet. If you jump right into benching 225 pounds, your body’s recovery time will be upwards of 7 days. Sitting around for that long will keep your usual routine far out of reach.

21.)  Follow Inspiration on Social Media

On social media there will be motivational people and there will be thirst traps. When trying to stay motivated to workout, don’t follow the thirst traps. The influencers that aim to inspire rather than beg for likes are the ones that should be on your feed. These types of people are not only inspiring, but entertaining and add value to your mindset. It is also important to keep in mind to never compare yourself to these individuals. If you want some inspiration, check out our top ambassadors.

22.) Remember Why you Started

There came a time that you made a decision. This decision was made after you realized you needed to change. When the thoughts about quitting creep in, going back to your “why,” will keep you excited to fulfill your weekly routine.

23.) Commit to Positive Self-Talk

When you need to stay motivated to workout, there may come a time when the only person that could help you, is you! Look yourself in the mirror and say, “I am a boss a** bi***, and nothing is going to stop me.” Don’t just do this because we are telling you to. Say it like you mean it!

24.) Have Extrinsic Motivation

Extrinsic motivation is a form of determination to perform an activity to earn a reward. Although your main motivation should be for your own personal sake (intrinsic), you should reward yourself with a night out eating at your favorite restaurant after you reach a goal.

25.) Visualize your Goal

Extrinsic motivation is a form of determination to perform an activity to earn a reward. Although your main motivation should be for your own personal sake (intrinsic), you should reward yourself with a night out eating at your favorite restaurant after you reach a goal.

Staying motivated is not an easy task. This is why you see people at the gym in January but on February 1^st they are nowhere to be found. Don’t go too hard on yourself and become aware that your mindset will not change with a snap of your fingers. You must remain persistent and determined. I guarantee if you try enough of these you will find one that will work for you.

Works cited:

New Science on Caffeine for Endurance Athletes and Ultrarunners

https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591#:~:text=Safety%20and%20side%20effects,Muscle%20cramping

https://www.tandfonline.com/doi/abs/10.1080/15438620701693280?journalCode=gspm20

https://pubmed.ncbi.nlm.nih.gov/29704637

https://www.verywellfit.com/is-hiit-training-or-steady-state-cardio-better-4126506

So, you are curious about how to start running. Running began in our hunting and gathering days when we didn’t have a choice. If we didn’t run, we didn’t survive.

Over time our bodies evolved to make us better hunters. We developed sweat, so we didn’t overheat. Our feet evolved to take heavy impact, and our bodies grew taller and stronger with every step we took.

We have no excuses to not run. Though, we do an excellent job at making excuses of why we don’t. If you are new to running, the article to follow will give you a great understanding of how to start running and how to do it the right way.

** Continue Scrolling for: 6 steps on how to start running **

Running for Beginners: A Quick Mitochondria Lesson

It’s amazing what the body can do to adapt to its surroundings. When you run, your body’s cells start evolving and changing to optimize endurance.

As you run, the powerhouse of the cell, the mitochondria, become denser. Additionally, the mitochondria move closer to the cell wall. This decreases the energy exchange Tim ever so slightly. Ultimately, your muscles get stronger, supporting your joints to prevent joint pain, and your heart rate and blood pressure decrease.

You are superhuman! It may not seem like it, especially in the first two to three weeks of running because your body isn’t used to it yet. It’s a major shock to your body. During this time be sure not to be too harsh on yourself, this part isn’t enjoyable.

There will be a breaking point where you feel the “runner’s high.” Even running coach, Ryan Lange admits, “I didn’t feel the runner’s high until month two and after losing fifteen pounds. It takes a while for your body to accept its new physical routine.”
How to start running begins with mental toughness. Understand that running is mainly a mental game. Your mind will want to quit when your body is only about 40-50% spent.

6 Steps on How to Start Running

Step 1 – Find your “Why”

With any exercise, you need to know why you are doing it. When people don’t have deep enough reasons behind why they do something, they quit.

Everyone’s why is different. Here are three “why” examples to consider:

• Do you want to lose weight?
• Do you want to look more fit?
• Are you predisposed to heart problems?

Before moving to step 2, you need to make sure your “why” is strong enough. Most people give up on their “why” because it is too superficial.

Here is a terrific example between the two:

A superficial “why” =
I want to lose weight and look skinny.

A deep “why” =
My father was diagnosed with heart disease. I feel as if I need to work against the possibility of experiencing heart disease for myself. I also need a reason to build discipline into my weekly routine to benefit my mental health.

When you attach an emotion to your “why,” it is much easier to stick by your why when running gets tough. Don’t forget to physically write down your why and tape it to your mirror or somewhere you will see it often. Read it every day!

Another helpful tip you can do is find an old photo of when you were thinner or a photo of someone you want to look like. Print the photo off and tape it somewhere you can see it. Sometimes having a visual photo to focus on will encourage you to stick with your “why.”

Step 2 – Make a plan that is attainable, not extreme

How to train for a 5k isn’t something you’ll learn overnight. So, don’t think you’re going to run a marathon next week.

Many people like David Goggins, will make you feel like you should start running one hundred miles a week. He is great motivation but understand he is a freak of nature.

You want to make a plan that you can follow. Know the amount of time you can give to your running routine. It would be silly to plan to run six days a week, when you may only have time to run three times a week.

It happens too often where people push themselves too hard from the start, expecting results to happen quickly. Extreme would be saying you are going to run 30 minutes straight when you’ve never even run 10 minutes before.

Step 3 – Learn how to stretch and learn to like it

https://www.youtube.com/watch?v=Cuiw1oIvysA

You may think stretching is a waste of time and you just want to get your run out of the way. Though, stretching is omnipotent to prevent injury.

Here are ten benefits of stretching:

• Improves joint range of motion
• Improves athletic performance
• Decreases your risk of injury
• Increases flexibility
• Decreases muscle stiffness
• Enhances muscle relaxation
• Relieves post-exercise aches and pains
• Improves posture
• Helps reduce or manage stress
• Promotes circulation

Another amazing addition to stretching is using a foam roller. Foam rollers elongate and stretch your muscles, making them great tools for before and after a run.

If you are new to foam rolling, then you’ll want to start with a soft or medium-density foam roller and slowly build up to a firm foam roller. When you first start foam rolling, it can be extremely uncomfortable, so take your time.

Before you run, you should be dynamic stretching for 10 to 15 minutes. The stretching moves you do will depend on what type of running you do. Ultimately, you want to stretch every muscle you will be using on your run.

To make stretching easier, we’ve put together a 10-minute guided stretch routine to help prep your body for your next run. Many runners forget to stretch their psoas muscle, which allows you to raise your upper leg towards your body. Don’t be one of them!

Step 4 – Start with walking

How to train for a 5k starts with walking. Do you know that saying, you must crawl before you walk, and walk before you run? Well, that saying applies here.

The following plan is a fantastic way to get your lungs and muscles ready. With this plan, you are slowly building the endurance needed to start running.

You can start off walking at a slower pace and then pick up the speed as your body adjusts. Walking at a faster pace will increase your heart rate, increasing your stamina one step at a time.

When you feel comfortable, you can start adding five minutes of running into some of these walks. Maybe stretch your running intervals to 10 minutes and then 20 minutes once you get closer to the end of the 21-day walking guide.

Step 5 – Introduce running

Running for beginners should focus on the time running and not mileage. It is much easier to gauge how many minutes you’ve been running compared to fractions of a mile.

How are you with math? Same here!

Below is your next 21-day guide to introduce running. Start slow, this is not a race! At least not yet…

Step 6 – Repeat until you can run without stopping

Repeat the 21-day introduction guide to running until you can run a full week without stopping.

Speed will come with time. Not sure if you’ve ever heard this saying, “slow is smooth, and smooth is fast,” but it’s true. Once your body adjusts to the technique of running, it will know to go faster.

Once running feels like second nature, you can start running more frequently. Add another day into your running routine when you are ready.

10 Tips for Beginning Runners

1. Keep your hands loose

Pretend you are holding an egg in each hand. Whatever you do, don’t tense up your hands when you are running because that added tension will tire you faster.

2. Tilt your pelvis forward

I learned this trick by running cross-country. Tilting your pelvis forward puts less strain on your muscles and it consumes less energy when running.

3. Invest in supportive running shoes

Running shoes can make or break a run. With comfortable and supportive shoes your performance will increase, and your body will thank you in the long run.

4. Listen to music

Listening to music can provide a great distraction. Also, it can help set your pace. Be attentive to the beat and make sure it doesn’t push you faster than with what you are comfortable.

5. Drink more water

Running cramps can sometimes feel unavoidable. Though oftentimes, the reason we get cramps in the first place is from dehydration. So, stay hydrated!

6. Eat more bananas

Sometimes an electrolyte imbalance causes cramps. To prevent cramps when running, eat more potassium-rich foods. If you aren’t a fan of bananas, then eat more oranges, avocados, potatoes, spinach, and tomatoes.

7. Run in the morning

When you run in the morning you get your run done and out of the way. You also end up burning more calories throughout your day. If morning runs don’t work for you, then stick to evening runs or the time of day that works for you.

8. Track your progress

It’s too easy to tell yourself you aren’t getting anywhere. When you write down your accomplishments, it’s proof you are getting somewhere. You can also use an Apple, Garmin watch, or Fitbit to electronically track your progress.

9. Don’t skimp on rest days

Your body will need rest days so don’t force an extra day if you aren’t ready for it. Muscles grow on non-training days.

10. Join a support group

Some of us do better when we are alone, but some of us do better with a support group that cheers us on. Sometimes we can all use an accountability partner!

Conclusion

After only a few short months, your body will be adapted to running. The mitochondria cells in your body are denser and closer to the cell walls.

Your muscles are stronger, believe it or not. You might not see crazy results right now, though normally other people see the change in your looks before you do.

Those micro muscles surrounding your joints have gotten stronger, creating a cushion to prevent joint pain. Your heart rate and blood pressure have decreased.

After reading this article, you now know how to start running. You also have a guide to follow to help make running easier for you.

Running for beginners is hard. Just remember, you are a beast and you’re only going to get stronger the longer you run. Got get ‘em!

Do you wish to know how to lose weight by running? Well, learning how to increasing your running stamina will enable you to go longer distances and burn even more calories. So let’s jump in on how one could lengthen their distance.

It all starts with having a goal. Are you are a beginner runner, or have you been running for years? The only way to build stamina is to keep running regularly. You must have a goal and stick to a routine. For example, you want to build stamina by running 1600m for two weeks; it’s a goal.

** Continue Scrolling for: 5 Hacks to increase your running Stamina **

What is Stamina?

The truth is, building stamina for running comes with time. It is not a one-meter dash but more like a marathon, you must be patient. The concept is simple. If you must run fast, fast anaerobic exercises will help you. But if you must cover longer distances, then you must spend long hours running. The goal is the same, but the steps to achieving them may differ.

Stamina is the ability to develop your mental and physical muscles while staying on a course. It involves developing resilience or staying power till you achieve your goal. Endurance is related to stamina and is sometimes interchanged. It involves exerting pressure on yourself to build capacity for a specific goal. Thus, endurance is a fundamental part of aerobic and anaerobic exercise.

5 Ways to Increase Your Stamina for Running?

#1 Gradually Increase Mileage

It would help if you increased your running mileage in bits and spread it over some weeks. Try to bump the speed in bits and give your body time to get to the new routine. For example, if your target is the 26.2 miles, then you should train in bits. Set a target each week and stick to it until your body adjusts to it. This adjustment period may not be enjoyable. Be sure to add in recovery days and stretch as much as possible. If you feel a nagging injury, or odd knee pain come about, back off of training. Things like this will happen. Understanding to be patient is a vital role in building running stamina.

Start with 1 mile per week till your body can take the strain of 2-3 miles. Then, take little steps per week and set new goals each week. This is a process. You may need a good way to carry your phone while running, so check out the RaveRunner CHEST BAG to satisfy your needs.

During your runs if you feel as if you are pushing too hard, don’t be afraid to back off and take a short break. Maybe walk it out or stop and stretch for 90 seconds. The Journal for Strength Conditioning and Research 2006 says such breaks are power-breaks. It helps to strengthen your resolve for the next session.

Alternatively, you can have different types of power exercises after each break. But you should ensure you enjoy doing power exercise. Also, you can do a blend of low-to-high intensity workouts. For example, you can start with jogging-on-a-spot to light walk, and then brisk walk. Next, you can move to a moderate run and finally a sprint.

You can start with a brisk walk, moderate running, and then skipping a rope the following day. Remember to move from light to more intense exercises. If they are exercises you enjoy doing, it will make it easier to cope. You can also increase your milestone by 10 to 20 percent per week. That will give your body some room to adjust to the intensity. As your body adjusts to the new regime, so will your stamina ramp up gradually too.

Research shows that regular exercise can improve your energy levels, quality of sleep, and cognitive levels. In other words, building stamina for running can help you build endurance in other aspects of your body.

#2 Cross-train to Allow Muscles to Heal

Like we said earlier, recovery is omnipotent in training. Cross-training involves picking similar workout routines and alternating them with other styles. For example, you could focus on light in-door exercises now and switch to outdoor activities.

Side note: You also need to maintain proper body balance during practices. For example, your hands and wrist should move freely while running. In addition, your arms should swing sideways instead of being crossed over your torso.

Remember to have on music while running as it increases your endurance level. Yes, rock or pop music will improve your stamina by 15% during workout sessions. You can get them on iTunes, Google, Spotify, and Apple stores

#3 Maximize your Recovery Gradually

Do not forget you are still human after all. In order to learn how to increase your stamina for running you must have intermittent breaks of half or a whole day. It will help your body heal, relax and adjust to the new exercise routine.

Massage therapy

Getting a good body massage helps to relax or tone your muscles. It can serve as an aphrodisiac involving all the nerves around the massaged area. The American Massage Therapy Association explains that massage works over time. You feel better after several sessions.

Massage therapy aids proper blood circulation and the rebuilding of worn-out tissues. You should get a good massage session at least once or twice a week to calm your nerves. Massage stimulates lactic acid in your bloodstream during workouts. Lactic acid occurs when your body produces energy after breaking down carbohydrates. It helps re-energize you once your oxygen level is low. 

CBD oil

Cannabidiol or CBD oil contains anti-inflammatory components and helps to reduce anxiety and pain. In addition, you can massage CBD lubricant into the skin to improve blood flow and reduce pain. It also improves skin quality, reduces inflammation, and helps muscle recovery.

STRECH

There’s always a goal to reach, and you must get to it gradually. Remember, your body is your only workout tool. Too many intense workout routines daily could lead to faster burnout.

Do you notice a steady drop in your energy level? Check the types of exercises that lead to burnouts and reduce their frequency. For example, in the morning, you could swim and go for a yoga session. For mid-day, you could rest adequately. In the evening you could go bike riding or running.

Eat well, don’t starve.

In order to learn how to increase stamina for running you need to understand how the body works. Your body needs all the high-energy food it can get. So, eat adequately at least two hours before your workout session. Then, try to get in 300 to 400 calories to ramp up your energy levels.

The idea is to increase your energy levels. So, stick to foods like carbohydrates that will easily digest fast. Avoid overeating or filling your stomach. Carbohydrate contains glycogen which serves as fuel for your body.

Eat lean protein for rebuilding your body tissues and healing fast. Foods like carrot, berries, banana, whole-wheat bread, oatmeal, and avocado are excellent for your body. Only eat high-fiber food days before the event because they take a longer time to digest. They include cheese, beans, and high-fiber fruits.

It would be best if you also stayed hydrated. So, consume enough water at least two hours before the event. For example, take about 500 ml of water two hours before running to keep hydrated. Also, take about 200 ml of water every ten minutes into the race to stay hydrated. Being hydrated will help your body maintain its energy levels and regulate body temperature better. It also preserves your joints from damage.

Remember not to commence running immediately after drinking water. If the race lasts at least one hour, you need energy or a sports drink. Energy drink contains carbohydrate and electrolytes which is capable of boosting your energy levels.

Sleep well

As you need exercise, food, and water for sustaining your stamina, you need adequate sleep too. Sleep experts always recommend at least 7 to 8 hours of sleep each day. However, it would help if you tried to get enough sleep the day before the main event. If it is possible, try to take a nap mid-day of the day before the event. Then, try to sleep early the day before the event to maintain peak performance.

#4 Increase your Mental Toughness

Learning how to increase your stamina for running is not only a physical battle, but a mental one as well. Running is a strenuous sport and can zap your energy pretty fast. That’s why you feel the need to drink water immediately afterward. Running also exerts pressure on the mental part of you the same way it does on the physical body. That’s why most people will want to veg out after a long race. Your brain is just as beast as your body.

Exercise helps improve your cognitive level. After the mental victory comes increased determination or willpower to reach the finished line. After that, you can excel in your training program. Do short interval training to start with and then longer practice time.

Mental toughness can be built in other areas than running. Endurance a brain challenge or long day at work is mentally daunting and is a good way to callous the mind. Note that continuously draining yourself is not helpful. These mental training sessions should be very intentional.

#5 Train on Hills or Mountains

Doing varied workout sessions will help your body accustom to exercising and build your stamina. Your workout sessions should include low to high-impact workout sessions.

Incline intervals can improve your stamina by having moderate to intense workout sessions with a burst of speed. The intense session could last for sixty seconds and then moderate workout for 120 seconds. Don’t forget to alternative your workout sessions. Start with skipping drills to jumping ropes in one session. The second session could commence with plyometrics exercises like squats, lunges, clap push-ups, or bounding.

Other Notable Tips to Increasing Stamina for Running

• Continuously focus on your training activities and goals. And it will take time to see your dreams become a reality without focusing too often on your watch.
• Work with a well-paced and time-solid training program to develop running strength.
• Work with a team of runners with similar goals. It will help you set achievable targets and work towards the plan.
• Stick to your running session irrespective of the poundings and all. Your bones, joints, and muscles will come to accept this new way of life.
• Develop strength and speed training plans over time. First, you can break it down to each week. Then, keep adding the miles and speed as each week passes.
• Use a 20 to 30 percent incremental training plan spread out in several weeks. Work the mileage into each week’s program to avoid injuries and marathon training fatigue. 
• If working out on the treadmill, then incorporate a warm-up and cool-down exercise into your program.
• Wear appropriate shoes and sportswear to make running comfortable.
• Always maintain a comfortable and sports-like running position for events. For example, do not cross your hand over your torso when running. Remaining relaxed while running; plant your heels and pushing your toes forward when running. It will help you cover more ground in the marathon.
• Conduct performance breathing exercises to help you relax and build up your energy. Performance breathing involves inhaling two counts, hold-breath two counts, and exhale in two counts.
• Use a heart rate monitor to check your heart rate at intervals. It helps you to calculate or study how much progress you are making. In addition, a heart rate monitor tells you the milestone covered and other vital information to boost running stamina.

So, how can you run longer hours without getting tired? How can you increase your running stamina and speed without burnout? It will take a combination of the five techniques listed above to do a good job. You need a suitable workout session for developing more robust muscles. Yes, you should pace your stamina development process but need to work at the goal continually. See you at the finish line still strong and energetic!

Shin splints and stress fractures are no fun. They are both in the top 8 most frequent running injuries experienced by athletes and exercise enthusiasts. Preventing shin splints and stress fractures is doable. It is always unfortunate to hear about someone experiencing shin splints and stress fractures because we know how annoying and painful, they can be. In the following post, we are going to spill all our knowledge on how to prevent shin splints and stress fractures from ever happening again so that you stay outside and motivated to pound some pavement throughout the week.
First, let’s define shin splints and stress fractures. Both of these injuries are commonly grouped together but they are in fact, very different. Let’s break them down:

Shin Splints:

Otherwise known as tibial stress syndrome, this is when your muscle begins to tear away from the shin bone. This results in a minor pain that gets worse with use and can become very painful if not treated. In some cases, shin splints can result in stress fractures.

Causes of shin splints

The main cause of this will be overuse. Personally, I experience them when training for a long race that includes a very high weekly mileage. If you are new to running, you may experience shin splints by trying to run high miles very suddenly. Your body needs time to adjust and heal itself so that it can perform what you are asking it to do. There are some cases that poor or cheap running shoes will cause this as well. A show with no integrity to the structure will not give your foot any support. This will result in your foot trying to compensate and overuse tiny muscles that should not normally get as much use. Lastly, you may be tying your shoe incorrectly. Try tying your shoe tighter at the meat of your foot (the middle laces). This will keep your foot completely secured to your shoe so that there is no movement. Think about wearing a pair of flip-flops. You must curl your toes up to keep the flip-flop on your foot and stop it from falling off. This tension is what aggravates your shin muscles. This same theory goes for if your shoe is not tight enough.

Treatment for shin splints

Although it may not be what you want to hear, you need to chill out and rest. This kind of injury is not one you can just push through. There needs to be minimal aggravation so that the muscle fibers can repair. We would also recommend taking an anti-inflammatory so that the swelling around the muscle is reduced.

Stress Fractures:

If you thought preventing shin splints was frustrating, be glad you never reached the point of a stress fracture. Stress fractures are when a part of your bone begins to crack like a spiderweb. The more you continue to try and work on the muscle, the worse the fracture and pain become. Like all breaks and fractures, you will be sidelined 4-6 weeks as it takes much longer for the bone to heal compared to muscle.

Causes of stress fractures:

This is another overuse injury. This is common sense, if you never give your bones the chance to heal, the injury will follow. Over time you can ask more and more from your body, but this is a process that will take weeks if not months. Another cause of this is carrying around extra weight. No, we are not calling you fat. Some people think running 2 miles in a weighted vest is an awesome idea, it is not. This activity puts sudden shock on your bones that they more than likely will not be able to handle. This is also a common injury for football players. Wearing an extra 15 pounds consisting of a helmet and pads add stress to legs that are not ready for it.

Treatment for stress fractures

Again, the best way to cure this is to rest. Besides that, we have found a cure by taking a Vitamin D3 with Calcium supplement. Although you may not have a deficiency, your body may need more than the normal amount to restore the bone damage you have done. Once we began taking these daily, our stress fractures never came back.

Conclusion

These injuries are unfortunate yet easily avoidable. The biggest way to avoid them is by listening to your body and responding to any irregular feelings you experience. Although all RaveRunners are extremely tough individuals, they also are intelligent and know when to back off. Preventing shin splints and stress fractures will keep you in the game and able to perform. After all, a RaveRunner needs to be out pounding the pavement or flippin’ tires if they want to show up and Be the Inspiration. 

Best Way to carry phone while running

We have tested out ALL possible methods of carrying your phone while running and have tested each method on a multitude of runners. Below we put the results in order of overall ranking and give you the pros and cons of each solution.

#1 RaveRunner® Chest Pack – Running Vest

These sweet chest rig bags are an up-and-coming trend for a reason. If you take the function of a normal fanny pack and combine it with the poise of an athlete, this is your result. These chest bags are comfortable, secure, and solve the problem of placing your phone in a safe spot while you run. When we tested them, we almost forgot we were wearing them. Not to mention they are super fashionable and sharp looking.

In addition to carrying your car keys and maybe some credit cards, you can also thread your headphone cord through the bag. These chest utility bags were designed to fit men and women both, regardless of chest size. Having a fanny pack across your chest is the best bet for all styles of runners. If you are yet to try the official bag for running, you’re missing out…

PRO’s: Fashionable, functional, comfortable, versatile, innovative

Con’s: Not many brands to choose from

#2 RaveRunner® Hydration Pack With Chest Pockets

Another option for runners who need a little bit more hydration while they run is a running water bag. Some hydration packs have pockets on the shoulder straps so you can put your phone or sunglasses in a safe space while running. While these may be a little bigger than a chest fanny pack, they still provide the same function with the added benefit of more water carrying capacity.

Pro’s: More hydration, functional, versatile.

Con’s: Bulky, can be expensive

#3 Running belt

Running belts are an older technology, but a method of running with your phone that is tried and true. We did occasionally have to twist and move the belt to keep it in our desired position. Additionally, one of the belts we tested did not have zippers and our phone slipped out a few times. We did constantly feel our phone on our hip but this wasn’t necessarily a bad thing because we never got anxious that we dropped it.

Pro’s: Functional

Con’s: Uncomfortable, unreliable, not fashionable

#4 Arm Band

This is lower on our list because it is an extremely outdated way of running with your phone. All of our test runners needed to buy different styles because most running armbands were made for certain phone sizes. That wasn’t the only aggravating factor. We experienced a lack of circulation in our arms because we needed to make sure the armband was tight. Even while cutting off our circulation the armband still slipped.

Pro’s: Functional, small

Con’s: Uncomfortable, not versatile, probably a little dangerous?

#5 Shorts/Leggings with phone pocket

While we expected this method to be the easiest way to run with your phone, it turned out to be the worst. Maybe it was the brand of shorts we bought, but our phones constantly bounced out. Even when it did not bounce out, we were running uncomfortably and abnormally to minimize the bouncing. In the end, we could not finish our run without getting too aggravated and utilizing our chest running pack instead.

Pros: Sleek.

Cons: Doesn’t actually work, not usable for any other occasion.

Conclusion:

You can see that you have plenty of options when you set out to go on a run with your phone. Some are way better than others. We encourage you to try a few of these options since we put a lot of time and effort into figuring out a method to carry your phone while running is most beneficial. This is not to say that the method that benefitted us the least will not end up helping you the most. Everyone’s body type is different, and a phone placed on the body in different positions can work differently for other people. While you may love your $10 fanny pack you bought off Amazon in 2010, there are many new options with features that will greatly benefit you when you run with your phone. Your overall speed, comfort, and sense of fashion will increase with ditching that old crusty fanny pack and settling for a new, innovative option.

Let us know what you find to be the most effect way to carry your phone while running and give us your pros and cons in the comment section. Additionally, if you find another method that you believe we should add to our list, we would be more than happy to give it a test and place it on this listicle to benefit our readers.

What do you think are the best gifts for runners? Runners invest a lot of resources to up their sport. Imagine weeks of training on the tracks, trails, and treadmills. The gear utilized in practice needs to suffice the needs of the training period. Bad gear can restrict how hard you can push and recover.

You may have supported a runner at their latest marathon or trail race. Runners need support more than you know. Often a runner’s support comes from family members whom which may not be a runner themselves. You want to continue your support for a runner for this upcoming holiday season or a birthday, but what do you get them? We have you covered.

Besides financial rewards, what gifts do you think runners would appreciate on special occasions? Can I share a secret? “The appropriate runner gifts can earn you a trophy in your athlete friend’s heart for eternity! They did love you for life! Please don’t say I told you so!

Now, let’s see some of the best running gift ideas for your crazy friend that loves to run around town.

#1 RaveRunner® Running Chest Bag | Lightweight Running Chest Pack

Features:

Features:

• Large Phone Pocket: Fits any phone, hands-free recording.
• 3 Inner Mesh Pockets: Organized space, soft flask ready.
• Outer pocket: For keys, cash, and cards.
• Back Mesh Pocket: Holds larger items like a jacket.
• Zippered Inner Pocket: Secure storage for valuables.

• Designed For Comfort
  • Anti-Chafe Neoprene Shoulder Pads
  • Smooth Nylon Webbing
  • Non-Abrasive Nylon Straps
• Fits all Body Types: Adjustable shoulder and chest straps for snug fit on both men and women regardless of chest size.
• High Visibility:
  • Reflective logo on Back panel
  • Multiple straps to attach/clip lights of choice.
  • Add LED Wire and loop it around the chest bag for added visibility

This product has completely fixed the problem of running with your phone. Too often do we see people running with their phone in their hand or in a bouncing fanny pack. These options are outdated.

The RaveRunner® Chest Pack is the perfect option for a gift that isn’t too pricey but will indefinitely get some use. The RaveRunner® Running Chest Bag has everything you need to keep your pace up. Every detail is designed to keep runners organized, hydrated, and ready for an all-day run. Crafted with a focus on both functionality and convenience. This pack features a sleek back pocket with reflective arrows, to stay visible even in low light conditions.

It was built with extremely comfortable materials. Chafing is minimal which makes it perfect for people who often run shirtless or in tank tops. The Reflective logo enhances night vision. And irrespective of your body size, this Chest Pack is a perfect fit.

#2 Bose SoundSport Free, True Wireless Earbuds Bluetooth Headphones

Features:

• Wireless Bluetooth connectivity
• Weather and sweat-resistant (IPX4 rated)
• Perfect fit ear size -S/M/L Tips
• 5 hours playtime
• “Find My Buds” features
• USB cables for charging

Bose SoundSport Free Description

#3 Injinji Toe Socks

Features:

• Custom-fit for each toe
• Made of Nuwool
• Arch Support
• Blister Prevention
• Moisture Management
• Total Foot Utilization
• Breathable mesh top

Run Lightweight Mini-Crew Description

Their lightest weight running mini-crew provides maximum comfort with minimal bulk. The design puts fabric around each toe, eliminating skin-on-skin friction that can cause blisters. And it gives toes freedom to splay, align naturally, and work independently for improved comfort, balance and grip. COOLMAX® EcoMade fibers and a breathable mesh top keep your feet cool and dry, and the seamless ergonomic construction and integrated arch support provide a secure, slip-free fit. The mini-crew length sits just below the ankle for debris protection and cool comfort.

#4 Garmin Forerunner945 Watch

Features:

• 4 Pack HD Screen Protector
• Long battery life
• GPS locator
• Heart-rate monitor
• Multi-sports metric analyzer
• USB charger

Garmin Watch Description:

#5 Ninja Blender

Features:

• Instructional manual
• Three speeds blending
• 1100 watts power supply
• Two 16 ounce cups plus lids
• 72-ounce crushing pitcher plus lids
• Dishwasher-friendly

Ninja Blender

#6 Kogalla Adventure Light

Feature:

• Attachable to wrists, backpack, or water bottle.
• 800 lumens glare
• Five high0quality headlights
• Five CREE LEDs
• Flexible board base
• Extended battery life

Kogalla Adventure Light

#7 Black Diamond Heavy-Weight Screen Sensitive Gloves

Features:

• 100% touchscreen functionality
• Made of 305 polyester/nylon material
• Two sizes of XS/XL
• 305 g stretch fleece
• 2 Goat leather patches for the palm

Heavy-weight Screentap Gloves

#8 Hoka ONE ONE Bondi Running Shoes

Features:

• Deep Teal/Green
• Thick padded soles
• Impressive springboard soles
• Breathable mesh fabric

Hoka One One Description

#9 Lululemon Surge Jogger

Features

• Designed for Running
• Quick-Drying Fabric
• Classic-Tapered Fit
• Secure zipperless back pocket
• Reflective details

Lululemon Surge Joggers Description:

#10 Squirrels Nut Butter Anti-Chafe Lube

Features:

• 100% Natural anti-chaffing moisturizer
• It comes in a tube and cup
• Prevent blisters
• No to skin irritation

Squirrels Nut Butter Description:

#11 LMNT Electrolyte Powder

Features:

• Low cab, paleo, or keto diet
• Low sugar electrolyte
• Eight unique flavors

LMNT Electrolyte Powder

#12 Salomon Hydration Pack

Features:

• Hanging loop for internal reservoir
• Hydration vest with a multitude of pockets
• Two front flask pocket
• 2 17 fl. Oz or 500ml soft flasks

Salomon Hydration Pack Description

#13 Morph Collapsible Foam Roller

Features:

• Weighs 1.5lbs
• Collapsible to two t-shirt sizes
• Eco-friendly foam from bamboo and wood

Morph Foam Roller Description

#14 Ear Warmer Headband

Features:

• Durable.
• Prevents cold and winter fleece
• Stretchable fabric

Ear Warmer Headband Description:

#15 Vybe Percussion Massage Gun

Features:

• 2 Year Warrenty
• Massages sore muscles
• 4 Hour Battery Life

Massage Gun Description

What’s the Best Gifts for Runners You Know?

Our guide on how to lose weight through running

All of us wish we could snap our fingers and magically lose weight. Although we aren’t gifted this power, we can teach you how to lose weight while running.

Like everything else in life, losing weight takes time and persistence. There is no easy answer, there is no quick fix, there is no secret. If anyone else tells you some “short cut,” or “way to shred fat fast,” don’t believe them.

While we cannot snap our fingers and shed 20 pounds off of you, we can give you some tips on how you can lose weight while running. Let’s first give you some baseline information on what happens to your body when you start running and some tips to keep your machine running properly

How Running Changes Your Body in 60 Days

People want to see results. You can usually feel results long before seeing results. Here are the changes your body will go through in 60 days:

• Within 10 days: you will start to see a difference on the scale
• Within 30 days: others will start noticing a change in your appearance
• Within 60 days: you are going to notice a difference in yourself

Ironically, we are with ourselves the most, though we are the last to visually see the difference in ourselves. Try not to beat yourself down.

You are losing weight and your body is becoming stronger. Just don’t expect results to happen overnight. The great wall of China wasn’t built overnight.

Some of you may want a specific mileage and the exact amount of weight you will lose if you run 100 miles. Like we said before, every body is different. What we can guarantee is if you run 100 miles in 60 days, you will lose weight.

Diet is Everything

We know, isn’t that heading a sucker punch to the gut, both figuratively and literally. Diet is 70% of losing weight, exercise is the other 30%
If we drink beer and eat pizza every night, that weight isn’t going anywhere. Even when you run 50 miles a week. So, if we want to see positive results, then we need to pay attention to our diet.
No one solution fits all here. Every body is different, though some general tips apply to everyone.

General tips for losing weight are:

• Laying off carbs at night
• Eating less sugar
• Laying off beer and other alcohol
• Not putting your body in starvation mode
• Eating four to five smaller meals throughout the day
• Consuming carbohydrates at the right time

Now that we listed the six simple tips, we’ll dive a little more into detail to better explain them to you. Some tips are self-explanatory, but some of us like to understand more behind them.

Laying Off Carbs at Night

Carbs before bed, equal weight gain ahead. Eating carbohydrates at night increase your insulin levels which raises the sugar in your bloodstream. Additionally, there is a low chance that you are going to burn those carbs off before you sleep.

During the day, raised insulin levels are healthy and give you the energy to move around. At night, you move around a lot less which prevents your body from burning off those carbohydrates.

Instead of using those carbs, they are stored in your fat cells, which lead to weight gain. So, remember, laying off carbs at night, is a weight loss excite.

Eating less sugar

Eating less sugar helps you lose weight by decreasing the amount of your calorie intake. Just cutting one fizzy drink can cut 130 calories and 34 grams of sugar!

BMJ, a global healthcare knowledge provider, did a study that found people who eat less sugar lose an average of two pounds over 10 weeks while people who consumed more sugar gained that amount in the same time frame.

Additionally, sugar is almost as addictive as cocaine. You may probably still feel hungry at the dinner table until you eat something sweat. This is because your body is craving that sugar fix. Many people keep eating food even when they are full because the sugar craving has not been satisfied.

By cutting your addiction to sugar, your body will become aware of when it is full, preventing you from overeating.

We’re not saying cut all sugar completely, but studies prove eating less sugar will lead to weight loss.

Laying off beer and other alcohol

This one is everyone’s favorite. Can you sense the sarcasm? We all enjoy drinking alcohol, but if we want to lose weight, then we need to drink less often. It is much easier said than done.

Beer has one of the highest glycemic values of any alcoholic beverage. That’s the same as eating two slices of bread.

That doesn’t seem like a lot, but people don’t usually stop after one beer. By the end of the night, you’ve drunk a whole loaf of bread! And that’s on top of the burger and fries you ate to help sober you up.

I recently watched the documentary, “The Truth About Alcohol” on Netflix. It was very informative and interesting.

In the documentary, the separated a rugby team into two groups. Both groups just came from a lunch. One was given water to drink, and the other group was given beer. Each group was given a large assortment of snacks. The group drinking beer ate almost twice the amount that the group drinking water ate

Not to mention these guys just came from a lunch! They weren’t actually hungry. They were just eating because, well, they were drunk.

The moral of this story is that drinking will cause you to eat more and make more reckless eating decisions. Obviously, this causes weight gain.

Not putting your body in starvation mode

We want quick results but starving yourself is a horrible way to lose weight. Sure, you will lose weight quickly, but starving yourself is incredibly harmful to your health.
 
What is even more insane, is how your body freaks out when it doesn’t get the food it needs. Your body releases hunger hormones which cause you to retain and gain weight, instead of losing it.

It is important to mention that intermittent fasting is not starvation. Intermittent fasting is healthy cycling between eating and fasting. Starvation mode restricts food altogether.

Eating 4-5 smaller meals throughout the day

Spreading 4-5 smaller meals throughout the day keeps your metabolism revved. Eating requires more energy, which means eating more frequently burns more calories.

Consuming carbohydrates at the right time

Consume your carbohydrates right before or immediately after working out. Carbohydrates give you a ton of energy, so eating them around your workout is a fantastic way of getting a more powerful workout.

Not only do you get a powerful workout, but your body will be using the carbs instead of storing them as fat for later. Start timing your carbs for better weight loss.

How to Lose Weight Running

Losing weight is going to happen naturally when you start running. Your body isn’t used to the shock it is about to experience. Let’s take a deep dive into why you will lose weight immediately when you start running

Make your body more efficient (by running)

You body has never had a reason to be efficient with its energy consumption. Just like a giant truck, there are many small things that add up to result in a lower MPG. Once you begin working out your cells become more efficient in burning energy.

Your mitochondria will become denser and more efficient in powering the cells. Additionally, the mitochondria itself will move closer to the cell wall so that energy is transferred faster. This will make your body more efficient with each calorie you put into it.

Incorporate high intensity sessions

Not every run should be a light jog in the park. While these runs are always beneficial, high intensity cardio will boost your metabolism for much longer than an easy run.

If you are unsure exactly what a high intensity workout shout look like, take a look at this guide we created about high intensity interval sprints on the treadmill.

Run Fasted

Running on an empty stomach as soon as you wake up will force your body to use all the energy inside of it rather than food energy. Energy from the body will consist of fat, which is exactly what you are trying to shed off.

A question many of you are probably asking: Is coffee okay before these fasted runs? Yes! Just be sure not to dump an entire load of sugar and cream into it.

Always stretch before running

If you want to continue running and losing weight, you better keep your body in tune and free of injury. Stretching loosens up those tight muscles and gets them ready for your run. If you want, check out our 10 minute stretching routine here. If not, here are nine stretches you can do just before your run today:

• Pigeon pose
• Psoas stretch
• Propped hamstring
• Hip flexor
• The split
• Quad stretch
• Top of foot/shin stretch
• Upper/lower calf
• Supine twist

Lose Weight by Walking Now and Running Later

If running is new to you, then ease into it. The best way to ease into running is through walking.

When your body is ready start running. Run for 20 minutes on Monday, maybe another 20 minutes Wednesday, and 30 minutes on Saturday.

Repeat this schedule each week until you can run without stopping. Once you can get that routine down, then build up from there.

Maybe instead of just running 30 minutes on Saturday, run 30 minutes on Monday too. Then run 30 minutes on Wednesday too. Keep adding minutes as your body increases endurance.

Issues to Pay Attention to as a New Runner

Losing weight while running will sometimes lead to complications. It is important to look out for a few problems that new runners experience.

The three issues to look out for are:

• Stress fractures
• Shin splints
• Knee pain

What are Stress Fractures?

Stress fractures are caused by overuse. It is a small crack in your bone from repetitive pressure. Learn more about stress fractures here.

How to Prevent Knee Pain

The best way to prevent knee pain is by learning how to run properly. See the section above that talks about maintaining a good running form.
You can learn how to prevent stress fractures and shin splints. We’ve put together a blog post and YouTube video that you can read and watch here.

The Weight Loss Plateau Conundrum

No matter what exercise you do, you will eventually hit a plateau where the weight just isn’t coming off. Our best suggestion is to switch up your routine.
Sometimes our bodies get adjusted to the same old routine. Do something different. Use different muscle groups. Take a hike (not in a negative way!).
Another idea is to add sprints to your running routine. If you work in sprint workouts on the treadmill the weight will come off even more. We only recommend adding in sprints only after you have built a good running base of 2-3 weeks.

Conclusion

How to lose weight while running involves a healthy diet, correct stretching, and proper running form. You should ease into running by walking first.
Make sure to pay attention to newbie runner injuries. Understand how your body will change over the next 60 days and never give up on your weight loss goals.