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5 Essential Tips For Runners

Posted by: on January, 14 2015

Found on RunnersWorld.com and written by Dean Karnazes

Everyone knows running is a great form of exercise. But how do you make sure you’re getting the most out of your individual workout? We asked Fitbit ultramarathon man Dean Karnazes for his five most essential tips for every running level. Here’s what we found.

 1. Find Your Motivation

I always tell my kids, “Motivation is tough, especially when you’re not motivated.” Motivation must always come from within. For me, being self-motivated requires an ongoing commitment to fitness and health. Making healthy, active living the center stone of your life, as important and anything else, helps repositions your priorities. After all, what is more important than your health?

2. Take Advantage of Technology

Monitoring all my fitness activities helps me stay on top of my training, and I like to use technology to quantify my runs and compare daily performance. This allows me to set broader goals in advance, then monitor my progress at the end of each day of training. All runners should know that setting long-term goals is a must, but making small, achievable progressions is the only way I get there. Being able to monitor those smaller achievements is how I improve. I also get a kick out of virtually racing against my friends, which makes things fun (As long as they don’t beat me). I use Fitbit Charge and MobileRun in the free Fitbit app, which integrate seamlessly, to track my progress.

3. Add Strength Training

Having a well-conditioned body and strong overall musculature offer numerous benefits to any athlete, regardless of age or ability. My recommendation is to incorporate strength building into your routine as a way to boost performance and prevent injury. Start with simple strength building exercises, such as push-ups, sit-ups, pull-ups, squats and lunges.

4. Choose the Right Running Gear

Proper apparel choices can help you stay cool and dry and can help prevent chaffing and discomfort. Choose technical fabrics that wick water away from your body and try to avoid cotton (which can do the exact opposite). During cooler temperature, layer your clothing by wearing a base-layer underneath a shell that can offer further warm and wind protection. Arm sleeves, gloves and a running cap are other excellent additions when temperatures drop.

5. Form a Diet and Nutrition Plan

A proper diet and nutrition program can help you gain an edge and help maximize performance, quicken recovery and improve training efficiency. What’s the best diet? The one that works best for you! Choose easily digestible foods without a lot of dietary fiber, such as energy bars or gels. Try to keep the portion sizes small to help prevent bloating and GI distress.
Read more at http://running.competitor.com/2014/12/partnerconnect/5-essential-running-tips-fitbits-dean-karnazes_119725#uM8zwSFYGpyMDiXq.99