good form running

How Good Running Form Makes You a Better Runner

If you are looking into becoming a better, faster runner than usual, then you have probably done a lot to train yourself to be the best that you can be. In other words, you have probably done your fair share of taking pre-workout supplements or finding a weight loss and fitness app to motivate you to go for your goals. Anything to get that good running physique, you would do everything in your power to do so.

That said, with all of these different strategies to get in top shape, perhaps you have come across the idea of getting a good form running. You might even be surprised to know that it can help you be a better runner; believe or not, many athletes do not realize the importance of a good running form and they might choose otherwise to run improperly and be comfortable in that way. However, everything little thing goes a long way, so it is a good idea to change up your running habit, that is, if you have a running form that could be improved on.

If you are certain just how to get started on getting a proper running form, then we got you covered! Read on to learn more about how to get started, as well as the benefits to doing so, physically and mentally. Soon enough, you will be able to run even better, faster, and more comfortably than ever before.

Let’s get right into it!

Benefits of good running form

First things first, it is necessary to address the positive aspects when it comes to achieving a good running form. It is surprising to see that many people, including professional athletes, who do not learn the importance of doing so, for the sake of not only enhanced performance, but also good health.

Knowing the essentials of how a proper running form can help you become better will go a long way, and we feature some of the top benefits of doing so:

1. It increases airflow to your lungs.

It increases airflow to your lungs

Especially if you are a sloucher, or someone who tends to hunch over while running, you are doing a disservice to your body by restricting the airflow to your lungs. While it is true that you naturally get tired over time while running and that slouching over takes away some of the pain, doing so does not help you go faster or more efficiently, which is a shame.

That said, having a good running form (particularly that of good posture), will make a huge difference. No matter how difficult it can be to change, it will be worth it in the end.

2. It reduces chances of soreness and injuries.

Having a proper running form also has the ability to decrease the possibility of getting sore the following day, let alone any injuries.

Especially when it comes to heel striking and how the mechanics of your body functions, knowing how to move will make it so that your muscles do not work unnecessarily harder than needed, therefore putting less strain on the body and keeping everything in check for you to keep going, in a safe and effective manner.

3. It makes you more relaxed (and less tired quickly).

Much of running form is due to just how relaxed you are: some people have the unfortunate case of being too stiff and tight with the muscles, which subsequently cause them to potentially spasm and cramp up. In the end, you end up more tired sooner than what you could have done more so, e.g. go an extra mile or two.

Much of tight running form is focused on the upper body, surprisingly: as mentioned in the first point, having not-so-good posture can lead to strain on the lungs, which have to work extra hard to ensure that enough oxygen is getting into the body. The chest can have some difficulties if this issue were to happen. Hence, by doing your best to relax yourself (either through stretching or therapy), it can be very helpful during future runs.

4. It sets you up for good physical health.

General as this sounds, having a good running form not only benefits you with running, but also with everyday activities, such as walking, doing chores, and otherwise presenting yourself to the public. Again, a good running posture will carry into having a good posture in other situations, thereby making you look taller and slimmer than otherwise slouching.

In addition, a proper running form can mentally help you out: as you are taking in more oxygen due to better posture, you breathe more and have more energy to do things, thereby making you feel better about yourself when it comes to accomplishing your goals and dreams, e.g. work, sports, doing errands at home.

If our tips on benefitting from a good running form were not enough, then check out this useful video here to be convinced otherwise: 

Steps to getting a good running form

Now that you have a solid grasp of why a good running form matters, it is time to get right down into the basics of how to achieve it. While you might find it challenging at first to go from your usual, comfortable way of running to something more unfamiliar and uncomfortable at times, it is necessary to understand that it will work out the best for you and your running performance.

That said, here are some tips and tricks to slowly ease into that proper running form for better speed and efficiency in running:

1. Look up.

This relates to having a good posture, as it requires you to keep your head up and neck locked in for optimal running performance. You might be tempted to look down and subsequently bend your neck over upon getting tired or otherwise to make sure that you are not tripping on anything on the ground, e.g. rocks, branches, etc.

However, forcing yourself to look up and scan the distance ahead of you will not only help you go faster and more effectively, but also give you a better idea of how much you will cover in the steps to follow. There is also a psychological effect to doing so, all for the good benefit.

2. Pull your shoulders back.

Likewise related to good posture, making sure that your shoulders are back and leveled with your head (and not otherwise hunched over) will make a huge difference in feeling comfortable when running, rather than giving you unpleasant back pain later down the line.

Make sure that your shoulders are right in line with your head, specifically the ears, and you should have no problem going longer than usual. Plus, it gives you more air to breathe, as your lungs will expand and take in more oxygen to fuel you for long distance runs.

3. Loosen the grip on your fists.

You might think that clenching your fists while running helps drive more power forward, but in fact, it can actually be hindering you from doing so. This issue relates back to tensing up and not relaxing your body that it causes your body to tire out quickly, since you are putting so much energy into keeping your fists tightened.

Therefore, the rule of thumb is to allow yourself to loosen up and let go of that grip. While it does not necessarily need to be completely a non-fist, making a sort of half fist (i.e. with your fingers half-stretched out and palms opened, as if in a semi-karate stance) can increase good running form significantly, all the while producing a kind of aerodynamics which allow you to slice through the air like a professional athlete.

4. Prevent yourself from over-striding.

Many runners make the mistake of believing that longer strides equate with better running, but that is simply not the case. In fact, over-striding leads to overcompensation on the joints and muscles in your body (particularly the legs), as well as unnecessary pounding which can cause sport-induced injuries to happen, sometimes even chronic.

Hence, it is best to avoid over-striding for the sake of not only a better running form, but also for your physical health—after all, you only get one body to work with in your lifetime!

5. Do not overextend your knee.

Similar to the previous point, it is essential not to overshoot your knee, for it is also a joint that is complex and very difficult to repair, should you get the classic issue of runner’s knee.

That said, it is important to keep your thigh (quadriceps and hamstrings) right before the knee, not over it, when in the middle of a stride. By doing so, you are ensuring that your knee does not take the full impact and that it can bounce back easily with minimum pressure.

6. Keep your stride short and quick.

On the contrary to over-striding, taking quick and short steps is instead more effective for the sake of a safe and solid run. This is not to say, however, that you take baby steps, but rather shorter steps comparable to long strides.

In addition, make sure to keep yourself in check by having your feet kick off right behind you, but not so much to the point of overcompensating for the stride. This is simply a matter of being able to push through and back in a solid manner, as means of propelling your forward better. Trust us: you will see a great difference in your form!

7. Avoid slapping the pavement.

Especially when it comes to running downhill (where much of running form goes downhill, figuratively speaking), it is best to prevent yourself from pounding too hard on the pavement, since much of it can be very taxing for your joints and muscles, particularly your knee. It can all be too tempting to slap away, but it is important to know that it does more harm than good for you.

The way to remedy this is to really be conscious and control your movements when going down the hills. Keep the steps quick and light, without too much time on the ground. Overall, being self-aware of your movements will help you out this way, so that you can be well on your way to an effective running form.

For a visual way of seeing what to expect in a good running form, check out this video here:

Troubleshooting (dealing with bad running form)

Sometimes, you might have little to no control over which body parts you deem problematic for achieving your proper running form. It can be an extremely frustrating experience, but that is why we are here to help you out with some troubleshooting that can go on during the running workout. Here are just a few:

1. Hunched back and shoulders.

Of course, this point relates to the problem of poor posture, which also affects one’s daily lifestyle as much as one’s running. To get a better posture (and airflow), it is a matter of willing yourself to look up, pull your shoulders back, and breathe deeply to take full advantage of it.

2. Tight muscles and body.

Now, it can be a hassle that you are probably naturally tense for most of the time, even at rest. An unfortunate case, but otherwise something that can be remedied through a couple of simple, but useful techniques.

One such way is to stretch a lot, whether through pre-workout and warm down sessions or through more-pressured ways such as foam rollers and professional massages. Any way to make sure that you are not as tense will make the whole situation favorable for you in running.

3. Over-striding.

As previously mentioned, the most-effective method is to do the opposite by taking quick, shorter strides. Although they do not need to be itty-bitty steps, they are better than overcompensating while on a run.

Conclusion

Overall, having a good running form has its benefits for the sake of your physical performance and health. While challenging to achieve at first, mastering it will be a rewarding feeling in the end.

Feel free to share this article with a friend or family member who you might think will benefit from it. We also would like to hear your thoughts about the topic in the Comments!

References

https://www.runnersworld.com/run-faster/proper-running-form

https://www.runnersworld.com/race-training/why-running-form-matters

https://www.theguardian.com/lifeandstyle/the-running-blog/2014/jul/31/running-technique-why-form-matters
how to listen to music while running

How To Listen To Music While Running

When it comes to running, perhaps you are nothing short of being passionate about the sport. In other words, you dedicate much of your waking time to lacing up those shoes and hitting the great outdoors for a sweaty, but greatly fulfilling run. You may have also participated in a handful of races—both amateur and professional—as well as even earning a few medals in the process. True, you are in it to win it, but at the same time you love running for the sake of feeling good and happy.

That said, perhaps you listen to music as you run, or maybe you are interested in getting started in doing so. Especially when it comes to getting a runner’s high or achieving your next personal record, you might want to test out whether listening to music can help you out in the process.

How To Listen To Music While Running 1

In any case, we got you covered! Our article will provide you lots of in-depth information on the benefits to listening to music while running, as well as offer you some song recommendations to get you started. In essence, we are taking your most frequently-asked questions and breaking them down for you to easily understand, so that you can get around to implementing it in no time. Soon enough, you will be well on your way to a better, more productive practice.

Without further ado, let’s get down to business!

Should you listen to music while running?

First things first, it is important to take a step back and consider the benefits and potential drawbacks when it comes to listening to music while working out. Some runners tout the merits of blasting songs through their headphones while others advocate for pure silence while on the trails.

Here, we give you both the pros and cons of listening to music while running, and ultimately, it is up to you to decide where to take it from there:

Pros:

Should you listen to music while running pros

· It blocks out the fatigue.

Especially when it comes to pushing yourself on that intense six-mile run, having some upbeat music can alter your perception of how your body currently feels. In other words, you might not feel as much pain and strain while blasting some of that hard-core rap music, all the while feeling light as a feather once you finish the run.

· It lightens your mood.

Particularly if you listen to calming music while running, you might find that you will feel more relaxed and at ease with yourself. Your pace might become more consistent, you might feel more comfortable, and overall, you might even feel happy! This is partly due to the fact that music takes away from the stress and fatigue (as stated in the previous point), which then causes your mood to lighten up.

· It gives you extra energy.

Despite the music at times, you will still experience some bouts of fatigue on your run, especially longer ones. However, blasting some loud, aggressive tracks can be surprising, offering you that extra burst of energy to sprint all-out to the finish line or the end of your running route. In the end, you will feel that rush of endorphins like never before, which goes to show that that last-minute sprint really did pay off.

Cons:

Should you listen to music while running cons

· It can be distracting.

Whereas listening to music is great for distracting yourself from the pain and fatigue in your muscles, it can also be a downside to fully concentrating on the run at hand. Especially if you enjoy a particular song, you might start losing focus, and as a result cause your pace to slip up, thereby not challenging you in the process.

· It can be unsafe.

Of course, listening to music blocks out external stimuli in the environment. Such features include traffic, pedestrians, and other things outside. Especially if you live and run in the urban jungle, you have to be particularly careful when it comes to crossing stoplights and avoiding cars and bicycles in the way. With music, it can be dangerous when trying to avoid such external factors, due to the volume you choose to put out into your ears.

· It can cause hearing damage.

Related the previous point above, listening to music in high volumes can adversely affect your ears in terms of hearing damage. While not related to exercise, it nevertheless is related to your overall health, which can make it problematic when it comes to listening to conversations, let alone traffic on future runs.

If you would like to learn more about the pros and cons of listening to music while running, this video is a great one to start with: 

What kind of music should I be listening to?

With a plethora of different music genres out there, it can be a daunting process of navigating, let alone sifting through, the ideal kinds that will make your running experience just a bit more motivating. You will also have to consider the fact that you might not like certain genres of music, which can make listening to them while running more of an inconvenience rather than something helpful.

That said, here are some of the most-common or most-effective music genres that you can listen to while running. While you might not like some of them, we give you the freedom to choose just what will suit you the best:

1. Rap and hip-hop.

Although these are two very different types of music, rap and hip-hop end up getting lumped together into the same category due to their lyrics and tones. In other words, they are the epitome of aggressive tracks, which can fuel you up for some of the most-grueling workouts out there. From people like Kanye West to Chance the Rapper, you have a wide variety of diverse artists that not only tell stories, but also in an aggressive manner in which you can vicariously take out while pounding against the pavement.

Rap and hip hop

2. Metal.

You might be surprised to discover that there are varying degrees of metal within the genre, including death metal, thrash metal, and industrial metal. All the same, these different subgenres have the common feature of being just as aggressive and loud as rap and hip-hop music, so you can be sure to get a sweaty and satisfying workout in without much trouble. You can get with the likes of classics like Metallica and Guns N’ Roses, or more-recent favorites like Linkin Park—the possibilities are truly endless!

3. Rock.

Again, just like with the previous genres that were discussed above, the rock genre has a lot of different subgenres to please just about any musical palate out there. For instance, there is classic rock from The Eagles and Journey, or more-current groups like Muse and the Foo Fighters. While some tracks might be more laid-back and slower pace, let alone less aggressive, than other genres, their strong guitar riffs and rhythmic drums are sure to still get you excited to run faster and harder than ever before.

Rock

4. Electronic.

Particularly common among youths today, electronic music is a versatile genre that can be used for just about any occasion besides running, from parties to casual venues in the everyday life. What is interesting is the fact that such music is produced synthetically, through the use of machines rather than actual musical instruments (or at least, through digitally-altered technology). There are your dance tracks to fire you up, as well as chill ambient melodies to help you pace yourself. Current artists like DJ Snake and Kygo are good ones to turn to, as means of getting “turned up” for your next practice!

5. Classical.

Believe it or not, some runners actually tout the benefits of listening to classical music while running. Some people might say that classical music is too soothing, even boring, to get fueled up for runs, but in fact, there are some energetic pieces out there that are just as encouraging as some electronic music out there. Plus, having some calming tracks can put you in a meditative mood as you are running long stretches on the road. Try out the favorites like Vivaldi and Bach, and you will see what we mean!

For some various types of music to listen to while running, this popular playlist video will help you get well on your way: 

What are some types of listening devices I can use?

Now that you have an idea of what kinds of music genres are ideal for running out there, it is time to consider just what kind of listening devices you should use to listen to them. With technology growing more than ever in today’s society, we have seen rapid improvement in designing some of the lightest, sleekest, and well-featured devices to make running all the more convenient. Here are just some below:

1. Walkman.

An old classic, Walkman has been the standard device of running since it was first invented several decades ago. Besides being used for running, they have also been used for walking and doing chores around the house. The downside to them is that they tend to be rather clunky and heavy, as well as some of them being only compatible with tapes or CDs (which have since been outdated).

2. iPod.

iPod

After Walkman comes the iPod, which has made an effort since the turn of the century to be smaller and lighter than its music predecessor. It also comes with more features, from skipping to looping songs that you would not have otherwise been able to do on the Walkman. However, iPods are solely used for listening to music, for they cannot help you track your mileage or time your splits, let alone make phone calls in case of an emergency.

3. Phone.

Especially for smartphones, many people end up using their phone’s storage space to add songs in, or use streaming through websites like Pandora and Spotify to mix things up each time. Not only that, but also your phone comes with location tracking to help you map out your itinerary, as well as including applications which can estimate your calorie burn and mile splits.

The drawbacks, however, are that it can be annoying to continuously grip your phone as you run, which can get sweaty and unpleasant in the process. Not only that, but also the unstable movement while running can cause the phone to slip and fall to the ground, possibly breaking its screen, which is not ideal, either. There are, however, some ways to carry a phone while running, as we highlight in this article.

4. Headphones.

headphone

For some hard-core athletes, headphones can be an accessible device to use while running. With popular brands like Beats by Dre out there in the market, many consumers are turning to them for that hands-free running experience. However, some runners might find them rather heavy and clunky on the head, as well as easily able to slip off from all of the bouncing in running. In addition, some have noise-cancelling properties, which might be good to stay “in the zone” while exercising, but also makes it unsafe to run through traffic on the road.

5. GPS wristbands.

Again, with technology growing nowadays, inventors have come around to create devices which focus on being active, while also having all of the features associated with smartphones. That said, GPS wristbands are perfect for mapping your workouts, calculating calorie burn and timing, and all the while having music options to keep you going. Then again, being relatively new, there still remains to be progress in expanding such devices to incorporate phone-calling services, as well as more music space inside.

6. MP3 players.

Finally, there are also lots of great MP3 players out there for your choosing. They are focused solely on getting you the music that you want, all the while being relatively portable in style for easy carrying around. Again, they do not contain phone-calling or exercise-tracking features, which some runners might want to benefit from.

Some best songs recommendations for you to get started

Some best song

Here, we include a playlist you might enjoy:

1. “Dog Days Are Over”- Florence + the Machine

2. “Run the World”- Beyonce

3. “Titanium”- David Guetta feat. Sia

4. “Lose Yourself”- Eminem

5. “Beautiful Day”- U2

6. “Stronger”- Kanye West

7. “Radioactive”- Imagine Dragons

8. “Eye of the Tiger”- Survivor

9. “Can’t Hold Us”- Macklemore and Ryan Lewis

10. “Turn Down For What?”- DJ Snake and Lil Jon

Conclusion

In terms of running and listening to music, it is not a bad idea to consider. With the benefits of doing so, it is time that you get started getting pumped up for your next workout regime. Comment down below your favorite songs to work out to, and share this article with your friends and family if you think they need it!

References

http://www.runnersworld.com/running-debates/should-you-listen-to-music-while-running

http://www.mademan.com/mm/5-best-types-music-running.html

http://www.techradar.com/news/world-of-tech/roundup/10-best-running-gadgets-the-top-tech-for-training-1157180

http://www.runnersworld.com/running-tips/the-best-running-song

how many calories does walking burn

How Many Calories Does Walking Burn? Let Find Out

For you as an avid athlete, perhaps you dedicate much of your time to venturing out into the great outdoors. In other words, you love nothing but the thrill of lacing up your athletic shoes and hitting the road for several hours, as well as several miles, of pure walking bliss.

Certainly, walking is a therapeutic sport, all the while being significantly less burdensome on the knees and joints associated with running. Walking, in fact, can tone your body just as much as running itself, at the same time being a calming, easygoing workout to look forward to every time.

How Many Calories Does Walking Burn

That said, you might want to learn more about just how the art of walking can benefit you even more so than now, as well as see if there are ways to change up your usual physical activity to push yourself more. Our article here will give you all of the information you need to help you get started: we will offer statistics concerning calorie burn, muscles worked, and everything in between. We will also answer some of your frequently-asked questions to give you a better idea of what to expect in this sport. Soon enough, you will be well on your way to an even better walking experience.

With all of that said and done, let’s get right down to it!

How is walking good for you?

Before we get started on discussing statistics concerning walking, we need to address just how walking can make you fitter and healthier than ever before.

True, we walk pretty much every day as part of our daily lives, whether from running errands to simply going to the refrigerator for a snack. Walking is such a ubiquitous part of us that sometimes, we forget that it actually benefits to do so.

That said, here are some reasons that walking can be good for you:

1. Walking tones your muscles.

Walking tones your muscles

Just like with running or swimming, walking gets you into good shape, albeit at a less-intense pace compared with the two sports. It might take a longer while to see the results, but in the end, it will help you develop well-toned muscles that you can be proud to call your own:

a. Calves.

Representing the back of the lower legs, the calf muscles are especially strengthened while walking. Particularly when it comes to more-challenging courses like uphill and uneven surfaces, e.g. sand, dirt, grass, your calves work harder than usual to keep you stable, thereby giving them definition in the long run.

b. Quadriceps.

As part of your upper-leg front muscles, the quadriceps work in tandem with your hip flexors to drive yourself forward during your walk. They conquer the resistance associated with force and gravity, eventually making you reach your end goal with relative ease and pride.

Quadriceps

c. Core abdominals.

While they are technically part of your upper body, your stomach muscles get a workout, too. Especially if you are trying to retain good form while walking, you end up tightening those muscles which offer you stability and support, all the while helping you take it more air flow in the lungs to keep going. Not only that, but also you will look great!

d. Glutes.

Along with the hamstrings, your glutes also get a considerable amount of workout. They get especially toned when you brave uphill challenges, for you end up extending that muscle area to accommodate for the terrain change. Little did you know that walking can really sculpt your body, which is a plus to being healthy!

If you want to learn more about the muscles worked in walking, here is a video to check out: 

2. Walking is a low-impact sport.

Especially if you tend to have a history of injuries, walking is a great alternative to high-impact sports like running or skiing. For injuries like Achilles tendinitis that come with intense workouts on the trail or road, walking allows you to take it easy, all the while keeping you in shape as you recover. Trust us, your joints and muscles will thank you later!

3. Walking prevents cardiovascular diseases.

With the constant rise of obesity and Type 2 diabetes today, it is not a bad idea to consider walking as an alternative to ease into getting healthy. Dieting is not the only solution to losing weight or preventing diabetes, respectively, but rather a balance between food and exercise.

That said, walking can help: again, it is easy on the joints and it is a less stress-inducing exercise which offers the same cardiovascular benefits as other sports out there. Walking is good for your heart, it lowers your blood pressure, and can even prolong the quality of your life! It is never too late to start walking for a healthier body!

Walking prevents cardiovascular diseases

4. Walking enhances balance.

Perhaps you view yourself as a clumsy, uncoordinated person who always seems to slip, drop, and otherwise get into minor blunders every day. While this is not to say that walking will make you perfectly graceful and poised, it can improve your sense of balance and coordination. Doing so will make you more confident in your abilities to get on with everyday activities and living.

5. Walking makes you happier.

Since walking is a cardiovascular sport, you will also receive the benefits of endorphins kicking in during and after your walk. Having endorphins boost mood, while also keeping you calm and inspired to do it again the following day.

Even further, walking can help you become more outgoing, especially if you have walking buddies to go with. Walking in nature can also reduce stress levels in the calming environment. Overall, walking is not just a matter of being a mere physical activity, but also a mental one as you will notice the changes in your mood and outlook on life.

How many calories does walking burn?

Now that you have an idea of the quality of walking, it is time to look at the quantitative benefits of doing so. In other words, we will focus on how many calories you can burn from walking, so as to give you a better idea of what to expect when planning out your next workout regime.

How many calories does walking burn

However, the number of calories burned will greatly depend on a myriad of factors, including weight, speed, and gender. While we cannot give you an accurate count of just what you will burn, you can take our statistics as a general template for your own needs. Down below, we break down the statistics by miles, hours, and so forth:

Calories burned per mile:

For an individual at 140 pounds and walking at an average speed of 20 minutes per mile:

  • 1st mile: 74 calories
  • 2nd mile: 149 calories
  • 3rd mile: 223 calories
  • 4th mile: 298 calories
  • 5th mile: 372 calories
  • 6th mile: 446 calories

Calories burned per hour:

This will be based on weight (in lbs.) along with an average speed of 3 mph:

  • 130 lbs.: 195 calories
  • 155 lbs.: 232 calories
  • 180 lbs.: 270 calories
  • 205 lbs.: 307 calories

Calories burned by walking speed:

For a 130-pound individual:

  • 2.0 mph: 148 calories
  • 2.5 mph: 177 calories
  • 3.0 mph: 195 calories
  • 3.5 mph: 224 calories
  • 4.0 mph: 295 calories
Calories burned by walking speed

If you are interested in personalizing just how many calories you will burn depending on your age, weight, and speed, this walking calorie calculator will be of good use to you: http://keisan.casio.com/exec/system/1350891527

By using this walking calorie calculator, you can also get an idea of how long it will take you to walk a certain distance, such as 2 miles, so you know when to pick up the pace.

What are some ways that I can increase my walking regimen?

Perhaps you have been walking for quite a while now, and you would like to change up your usual way of doing so. However, you might not be so sure just how to get started. There is no fear, though: our five simple, but effective tips will be sure to get you burning more calories and getting even toner in no time:

1. Challenge yourself with incline workouts.

If you have been only walking on flat surfaces, then why not consider challenging yourself by adding some variation to it? In other words, you can choose to spice it up by incorporating some uphill paths or even some staircases to get the legs (as well as your heart) working even harder. Not only will they tone your calves and glutes even more, but also they will build resistance to any obstacle that comes your way.

For some sample incline workouts, we suggest adding in a quarter to half-mile of incline for each mile of flat-surface walking that you do. That, or you could add in a couple of flights of stair-climbing in between workouts on flat ground. Granted, it might be difficult, let alone strenuous at first, but over time, it will start to get easier.

Challenge yourself with incline workouts

2. Try walking on uneven surfaces.

Similar to the previous point, you can also give your walks a challenge by incorporating surfaces that are different from your usual flat concrete or asphalt roads. From things like unmown grass to soft sand at the beach to loosen dirt trails, you have a variety of options to choose from.

It is especially advised to start out slowly with these kinds of different terrains, since you might not be accustomed to them. It is necessary to gradually adjust, perhaps by alternating between concrete and dirt, or in gradients from concrete to grass to dirt or sand. You will also have to be particularly careful, since such terrains can be unstable, thereby causing potential twisted ankles or bad arches. In the end, though, they do a great job of toning unused muscles, as well as improving your balance.

3. Get a pedometer.

Some people might not need this step-count device for their walks, but if you are aiming to improve your walking, then perhaps you might want to consider getting one in order to track the number of steps you do per day. Especially if you would like to increase the number of steps you walk, a pedometer can help you out.

If you are a relatively active walker, then maybe you might benefit from setting the 10,000 steps-per-day challenge, as many people have done so. This gives you the drive to take every chance to walk a reality, and soon enough, you will achieve your goal in no time!

Get a pedometer

4. Invite friends and family to workout.

Sometimes, walking by yourself can be very calming, even therapeutic. However, on the other hand, it can get old quickly. Too much of solitude walking can be boring, let alone unmotivating to keep going. That is why walking with people from time to time can be a great game changer, making you social while also keeping you inspired to continue walking.

It is simply a matter of reaching out to friends and family in the neighborhood, proposing a group walk every so often. This proposal also gives others a way to propose their own favorite walks which you might not yet have done, thereby allowing you to explore more of what the area has to offer.

5. Change the scenery.

Finally, it is a good idea to try out new paths and trails on your walks. Performing the same few routes every day can get boring fast, not to forget that they only work out the same muscles in your body, thereby creating a workout rut. Changing up the scenery, then, can make a difference.

Perhaps you can finally get around to that small dirt trail that had interested you for a while, or maybe you can simply go the reverse way of your usual route. In the end, it should be beneficial for you.

Conclusion

Overall, walking is an excellent, low-impact sport that yields plenty of benefits such as calorie burn and toned muscles. By starting today, you can ensure a healthy and happy lifestyle!

Let us know if the article was helpful by commenting below; share with friends and family if you think they will benefit from it!

References

http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261

http://healthyliving.azcentral.com/muscles-walking-exercise-1837.html

https://www.verywell.com/walking-calories-burned-by-miles-3887154

http://www.healthline.com/health/calories-burned-walking#calories-burned2

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For a runner like yourself, you know how it can be a pain at times to have to go out and pick a new pair of running shoes to wear. Especially if you tend to run a lot every day each week, then it is natural to have your favorite running shoes wear out sooner than later. Generally speaking, running shoes need to be replaced after 300 to 500 miles, or roughly after six months.

In the past, you have probably went out and purchased brand-new running shoes to wear, thinking that they are the best option to have. However, we are here to tell you that there is more to it than just new running shoes—in fact, you might also want to consider getting clearance running shoes. Might sound taboo to purist runners, but they can actually be good for you.

Whether new or used, clearance running shoes are a great option to choose without having to break the bank for quality and comfort. In this article, we will teach you just how to shop savvy for the best pair, and you will be breaking out a sweat from running in no time!

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When it comes to managing your weight, especially after noticing the pounds creeping in since giving birth or from stress eating, you are determined to do whatever it takes to get down to a reasonable weight. From dieting to exercising to everything in between, you are set on pushing your body into the perfect shape possible.

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Does Running Build Leg Muscles? We Have Answers!

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It is common knowledge that feet are considered the most abused part of the body. While not a surprise at all, many people still might be caught off-guard at this fact, just because they do not usually think about it on a daily basis. Especially when we are too busy going from our day-to-day routines, we often forget that our feet take a lot of pressure and beating from the ground every time we walk, stand, or even run on hard, sometimes uneven surfaces.

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pain comes to standing a lot

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When it comes to running or otherwise walking around all day, you probably tend to be on your feet a lot. From running a few miles each day to doing chores around the house, you use your feet and lower body a lot to support yourself as you do all of these things. As a result, you have probably developed excellent definition in your legs and feet, and subsequently you are proud of them.

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