Tips For Tackling Long Runs

Many people sign up for races and marathons in the Summer, so now is the time to be training for them. If you’re not used to running longer than three or four miles, here are some tips to help you tackle longer distances. Don’t skimp on gear. Splurge on good wicking socks (to prevent blisters ), a durable and comfortable pair of sneaks, wicking clothes that are seamless (to prevent irritation and chaffing), and a supportive sports bra. Good gear is so worth the extra dough. Follow the 10 percent rule . The rule states: never increase your weekly mileage by more than 10 percent from the previous week. This means you want to gradually work up to that 18-mile run you have in your training schedule, rather than jumping right into it. Slow down your pace. You may be used to running eight-minute miles when you run the three-mile loop in your neighborhood, but it’ll be hard to keep up that pace when taking on a 10-mile run. As your body gets used to the increase in mileage, you can gradually begin to increase your speed. Don’t be afraid to take walking breaks. Longer distances mean you’re on your feet for longer periods of time, so you’ll notice your muscles becoming fatigued. Continuing to run with a tired body can lead to muscle damage or another injury. Allow your body time to build up endurance and have some time to recover by including short walking breaks at regular intervals. For more helpful tips keep reading

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Tips For Tackling Long Runs

Fit Tip: Exercise Even If You’re Sore

The day after a grueling strength-training session or lengthy bike ride always leaves me deliciously sore . Yes, I admit that I love the feeling of sore muscles, but on those days, I often feel like skipping out on exercise. While days of rest are definitely necessary and a great reward for a previous day’s hard work, a little soreness is no excuse to ditch the gym entirely. A light workout will actually help alleviate some of the tightness and tenderness you feel. I’m in no way encouraging you to do a 10-mile run, or 30-minute session of squats and lunges. Take it easy and go for a relaxing walk, do some stretching, or even a short jog. The light exercise will get blood pumping to your muscles, and afterward, your soreness should feel much less painful. I will say that if you wake up and are extremely sore, as in you-can’t-even-walk sore, then a day or more of rest will probably be more beneficial.

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Fit Tip: Exercise Even If You’re Sore

Vitamin Water Breakdown

While on the road, you may hit up a convenience store and find yourself staring at the rows and rows of Vitamin Water . Although they may contain more calories and sugar than regular water, they also contain vitamins and minerals. So check out this breakdown to see what each flavor offers your body. The numbers are based on one 8-ounce serving. Keep in mind that there are 2.5 servings per 20-ounce container. Drink Calories Carbs (g) Sugar (g) Vitamins and Minerals Power-C: Dragonfruit 50 13 13 Vitamin B3 20%, Vitamin B5 20%, Vitamin B6 20%, Vitamin B12 20%, Vitamin C 100%, Chromium 10%, Zinc 10%, Taurine 16 mg Defense: Raspberry Apple 50 13 13 Vitamin C 60%, Vitamin B3 10%, Vitamin B6 10%, Vitamin B12 10%, Vitamin B5 10%, Zinc 10% There are tons more flavors so read more. Drink Calories Carbs (g) Sugar (g) Vitamins and Minerals Focus: Kiwi Strawberry 40 9 8 Vitamin A 25%, Vitamin B3 25%, Vitamin B5 25%, Vitamin B6 25%, Vitamin B12 25%, Vitamin C 100%, Vitamin E 25%, Ginkgo biloba 10 mg, Gotu kola 10 mg, Siberian ginseng 10 mg Balance: Cran Grapefruit 50 13 12 Vitamin A 10%, Vitamin B3 10%, Vitamin B5 10%, Vitamin B6 10%, Vitamin B12 10%, Vitamin C 40%, Vitamin E 10%, Selenium 2%, Calcium less than 2%, Zinc 10% Endurance: Peach Mango 50 13 13 Vitamin A 10%, Vitamin B3 10%, Vitamin B5 10%, Vitamin B6 10%, Vitamin B12 10%, Vitamin C 60%, Vitamin E 10%, Astragalus 10 mg, Siberian ginseng 10 mg Essential: Orange Orange 50 9 13 Vitamin A 50%, Vitamin B3 25%, Vitamin B5 25%, Vitamin B6 25%, Vitamin B12 25%, Vitamin C 25%, Vitamin E 25%, Calcium 2%, Iron 5%, Potassium 5%, Selenium 5%, Zinc 25% Energy: Tropical Citrus 50 13 13 Vitamin B3 20%, Vitamin B5 20%, Vitamin B6 20%, Vitamin B12 20%, Vitamin C 40%, Guarana 10 mg, Natural Caffeine 20 mg Rescue: Green Tea 40 9 8 Vitamin B3 25%, Vitamin B5 25%, Vitamin B6 25%, Vitamin B12 25%, Vitamin C 100%, Rosemary 8 mg, Chamomile 8 mg, Hibiscus 8 mg, Lavender 8 mg, Rose hips 8 mg Multi-V: Lemonade 50 13 13 Vitamin A 25%, Vitamin C 100%, Vitamin E 25%, Vitamin B3 25%, Vitamin B6 25%, Vitamin B12 25%, Vitamin B5 25%, Calcium 10%, Folic Acid 25%, Magnesium 10%, Zinc 25%. Formula 50: Grape 50 13 13 Vitamin C: 20%, Vitamin E: 20%, Vitamin B3 20%, Vitamin B6 20%, Folic acid 20%, Vitamin B12 20%, Vitamin B5 20% Revive: Fruit Punch 50 13 13 Vitamin B3 20%, Vitamin B5 20%, Vitamin B6 20%, Vitamin B12 20%, Vitamin C 40%, Potassium: 140 mg XXX: Acai Blueberry Pomegranate 50 13 13 Vitamin C: 100%, Vitamin B3: 10%, Vitamin B6: 10% ,Vitamin B12: 10%, Vitamin B5: 10% Charge: Lemon Lime 50 13 13 Vitamin C: 40%, Vitamin B3: 20%, Vitamin B6: 20%, Vitamin B12: 20%, Vitamin B5: 20%, Potassium: 60 mg Vital-T: Lemon Tea 50 13 13 Vitamin C: 60%, Vitamin E: 20%, Vitamin B3: 10%, Vitamin B6: 10% ,Vitamin B12: 10%, Vitamin B5: 10%

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Vitamin Water Breakdown