Running is the perfect way to start getting active! In today’s post I will go over several tips to help your running experience more enjoyable as well as suggest a running routine to help those who are just now getting back into exercising.  And don’t worry, I will also suggest something for those who have been jogging/running for a while and need something to spice up you workout. (Click on the image above for running safety tips.)

There are other important factors that you have to take into account before you start this running routine.

1. Shoes

You will need to find or buy a decent pair of shoes to run in.  One of my biggest pet peeves is to see someone running down the street in shoes that they should not be running in! You can go to any shoe store and the sales associate can help you find a perfect shoe that fits you perfectly for running.  The Shape Up type of shoes are not ideal (because of the shape of the sole of the shoe).  You will want to have a running/jogging shoe.  Trust me there are TONS to choose from.  And with the holiday season right around the corner you can score some decent shows for a pleasantly low price.  If not, look in your closet and try to find a shoe that have laces (so you can tie them up snug) and that do not have high awkward shaped soles.

2. Location

There are a lot of parks with paved or gravel routes designated for joggers and runners.  Some schools will even allow you to use their tracks when their students are out of athletic practice.  You can also map your own route through your neighborhood or for those who want to invest in a gym membership most gyms have nice treadmill equipment or inside tracks to run on.  Wherever the location make sure you feel comfortable there and that you are able to use it during the best times that work for you.  I know my workouts vary from week to week so I try to make sure that my running route is available morning and night to ensure a safe and comfortable workout for me.

3. Running Partner

Having a running buddy is a great idea! They can be your motivation and also someone to help past the time while you are working out.  Now, I will be honest and say that if you can carry on a full conversation while you are working out maybe you are not pushing yourself hard enough.  I’m not saying you have to be running at 100% speed the whole time, but the focus is the workout…not gossiping or discussing the latest episode of your favorite TV show.

4. Music

For those of you who do not have work out buddies music is a great motivational tool.  I know that I have a personalized workout playlist on my iPod that I listen to during my workouts.  It also helps me to keep track of how long I have been running or working out. Here are some great suggestions to add to your workout playlist:

www.infinitelifefitness.com/2013/01/29/songs-to-add-to-your-work-out-playlist/

www.infinitelifefitness.com/2013/02/08/more-work-out-songs-volume-ii/

http://www.infinitelifefitness.com/2013/02/24/work-out-songs-volume-iii/

http://www.infinitelifefitness.com/2013/03/08/work-out-songs-volume-iiii/

If you do work out in a gym, some facilities have docks you can hook up to so you can listen to a variety of music or even watch TV (or a DVD) while you are using their machines.  This is also a great option because it helps you to not focus on how long you are working out.

 5. Ready…Set…RUN!

For those who are looking for where to start when it comes to getting physically active the best way to start is slow.  Try not to jump into any exercise routine.  You have to start out slow and gradually build up to the desired routines that you would like to do.

First you want to find discipline, commitment, and belief that you can accomplish your fitness goals. The rewards of running are not instant, but they become
evident overtime.  You should set your first running goal by setting a workout/running schedule for the first two weeks of your new program.  Schedule  consistent runs by shooting for running at least 2 days in a row. Try not to take more than two days off in a row, because doing that makes running each day like it’s the first day all over again.

For starting out, 20 minutes is the magic number because that is when the body starts to produce physiological benefits; increased heart size, stoke volume, and capillarization to name a few.  You should start out by pushing yourself to run for at least 20 minutes per workout session. If you need to stop during this time it is OK! But keep moving! Either briskly walk or significantly decrease the speed at which you are running so you can catch your breath and get a small rest. If a running break is needed while on a run make it brisk!  Maintain this pattern for 14 days. At the end of those 2 weeks you can monitor the progress you have made since the start of your program.  Once you have been able to run no stop over your 20 minute run, then slowly add time to your runs ( I usually suggest adding times in increments of 10 minutes).

For those veteran runners out there I suggest incorporating sprint intervals into your run. Lets say that you have a 40 min run planned for this evening.  Start your run (after stretching of course!!) and do your usually run for 15-20 minutes.  It is then at that point that you sprint (yes as hard as you can!!) for 15-30 seconds (I suggest to start off with 15 seconds and then gradually build up).  After the 15 second sprint , go back to your regular jog for 30 seconds.  You can continue this sprint interval for the next 10 minutes (which is suggested), but for those who are in better shape you can do this for the remainder of your jog.

Now that I have suggested a workout for you to do…go Make a run for it!

People ask me ALL the time:

“What are the best machines to use at the gym?”

The answer to that question: ALL OF THEM!!!

Being able to go to a gym is a great asset to your health and fitness training. I have personally used commercial gym equipment and I will continue to do so! Having access to these machines allows you the opportunity to create a very diverse workout.  You want to be able to target different muscle groups on different days of your workout.   You also want to be able to do different types of cardio exercise (such as use the treadmill, use the stair master, the bike, or even a row machine).  Alternating between different cardio machines is a great way to get your cardio done.  It also allows you the option to split up your cardio over several different machines as opposed to staying on one machine for 30+ minutes.  Try staying on one machine for 15-20 minutes and move to another one!

As you can see in the picture above, being able to have access to different machines allows you to get creative with your workouts!  That is the BEST part!  You can use something as ordinary as a treadmill for one whole workout to get a  full body workout!

They key is to KNOW what you want to do when you get into the gym!

You should ALWAYS have a plan of the exercises you want to do for that day.  You should go ahead and plan out a whole weeks worth of workouts so you can be prepared when you get to the gym!  If you have a weeks worth of workouts planner it will also allow you the chance to switch your workout days if needed.

Example:  You go into your gym and there are a lot of people waiting to use certain machines you wanted to use that day….if you already know what you wanted to do for another workout just use that other workout instead!  It will allow you to not have to sit around and wait for people to get done with the machines you want to use.

Am I saying that you HAVE to have a gym membership to achieve your goals?

 NO NOT AT ALL!

But, I am saying that having access to a gym will allow you to do more diverse workouts.

Not to mention, the gym is a GREAT place to get health and fitness advice from fellow fitness junkies as well as try to meet people who are dedicated to a healthy lifestyle.

Want an example workout to do?  Here is a great workout ANYONE can try:

You can try this move to add something extra to your work out routine!

What to do:

Get the treadmill started first! Start off with a LOW SPEED (like around 1.0 or 1.5)

As you do it more and get better at it you can increase the speed or even the incline of the treadmill

I did this exercise for a total of 20 minutes!

60 seconds on the treadmill and 30 seconds rest.

I alternated between the  60 seconds and 30 seconds until 20 minutes had passed

It increased my heart rate as well as worked my shoulders, back, and arms.

BE CAREFUL when doing this exercise!

Your hands are close to the rollers and you do not want to get them (or your clothing) caught in the machine.

Like I said before, start out slow and then you can increase the speed.

For your first time try to have someone near by just in case you need assistance!

As the COLD winter time is quickly approaching it will be hard to be able to get outside and run.  Sometimes it will be hard to get up and leave your house period!! I know the colder it gets…the more and more I DO NOT want to leave my house! Well lucky for you there are some great options for you to consider if you are wanting to create your own workout area in your own home!

Today he is going to discuss treadmills! So lets see what he has to say!…

Treadmills Aren’t Just For Human Fitness Ya Know!

Treadmills have been in the market now for a long time. They were first developed to serve human fitness and they are to this day, one of the most popular exercise machines in the market. However, a lot of people assume that these fitness devices are for human benefit only.
This may have been true up until recently, where a number of companies have designed and developed treadmill machines for dogs. Yes.. you did hear that right! Treadmill machines for dogs!

I would imagine your next question would be something like, “Why would any company create a treadmill device for a dog, they don’t need exercise like we humans do?” Well… if you had that mentality, I am afraid you’d be wrong to think so. Whilst there are some treadmills out on the market right now that offer fantastic value for the human user. At the same time, there is also treadmill machines on the market for your pet dogs too… and for good reason might I add!

As obesity levels continue to rise in humans, there is also a growing trend of pet dogs who are also developing a pot belly. There are a number of reasons for this trend. One of the obvious reasons is that pet dogs are not getting enough exercise due to their owners not having the time to take them for a walk in the fresh air and giving their legs a stretch. For those who live in apartments with no backyard, it’s no wonder your dog begins to develop unhealthy levels of weight.

Just like their owners, dogs can also experience obesity and this affects their lives in terms of quality of life and longevity. In the United States, there are about 53% of mature dogs who are considered obese. This statement comes from the association of Pet Obesity Prevention. So in order to fight off obesity in dogs, there has been a new clinic established specifically for pet dogs. Tufts University’s Cummings School of Veterinary Medicine in North Grafton, Massachusetts made this announcement back in September of this year and they continue to cater for unhealthy pets across the country.

So how can you tell if your pet is obese? Apparently if you can’t feel their ribs as you lay your hands on their front end, they are considered obese. Your pet dog needs at least twenty to thirty minutes of exercise each and every day. A dog who is not getting enough exercise, will be less happy and can develop continuous health problems.

Using a treadmill for canine Cardio is a great way to develop your pup’s fitness levels and get them into better shape. Over at Dogpacer.com, David Ezra (CEO) said they have sold hundreds of canine treadmills over the last seven months since they hit the market. I would personally assume that they will sell a lot over the Christmas period, as more dog owners become aware of the rise in obesity levels for unhealthy pets. Perhaps these machine might become as popular as the top brand machines in the human treadmill market. We’ll just have to watch this space as they say.

I hope that you guys enjoyed what he had to say! Please feel free to leave any comments or questions!!