Do you want to change your life? If your answer is yes, then adopt running as a habit and move into a new life mode. Everyone knows that running has several benefits, but fewer people adopt running as a habit. The benefits of running are undeniable. Before skipping running, please think about the following unlimited benefits. 1-Running Increase Lifespan Numerous studies reveal that running ads years into your life. Observations show that exercise is just like a pill, but running is the most effective pill in the world.  According to the 2018 meta-analysis, those people who run regularly have fewer all cause-mortality factors than non-runners. It is the least expensive process of body treatment. If you run once a week, you will have better health than non-runners. Runner-specific paper shows that running ads more than three years extra in your life. 2-Improves Sleep Quality Sleep plays a major role in improving the health of athletes. During sleep, the body performs repairing work. A book, Good to Go, shows that sleep is important for the recovery of your muscles and is also supported by some good things. According to researchers of John Hopkins, exercise helps in improving the quality of sleep. The more you run, the more you need better sleep. If your sleep habit is worse, you will not be able to run regularly. 3- Running Removes Knees and Back Problems Running helps to remove the knees and backbone problems. Most people don't believe in this benefit. Recently, a study compared about 675 marathon runners who have low arthritis rate than the general American population. Running does not put any negative impact on the knee joint. Some other researches show that running makes intervertebral disc-spacing better. 4- Maintaining a Consistent Weight Running burns more calories as compared to other exercises. If you run slowly, you will lose weight and maintain a proper body position. In addition to maintaining a consistent weight, running has multiple positive impacts on the body.  If you are a regular runner, you will burn about 100 calories per mile. Losing weight is not a difficult process, but it is a little bit hard. Study after study shows that individuals can easily lose weight due to proper running within six months. 5-Improves Immunity Exercise scientists are looking at the association between exercise and Immunity for several years. They have uncovered several good news and also see the effects of diet on the status of Immunity. Their summary is, Moderate exercise improves Immunity, and ultra-endurance exercises reduce Immunity (until you have fully repaired). 2019 paper reveals that running can improve the body's defense system, improve gut microbiota composition, decrease the risk of respiratory infections and influenza, and enhance the antibody response. 6- Lowered Cancer Risk  American Medical Association published an Original Investigation that explained the link between exercise habits and cancer. According to this investigation, runners have a lower risk of developing about 26 different cancer types than non-runners. Running is a special thing to lower the risk of cancer. 7- Effective Treatment for Mental Health and Depression Running is an effective treatment for mental health and reduces depression. It helps to feel better and boosts mental energy. A 2016 meta-analysis reached that 1)-exercise reduces depression 2)- Exercise is an effective psychotherapy 3)- Exercise is one of the best medical treatments. Handbook Sport and Exercise Psychology show that running is the treatment of mental disorders such as depression. 8- Improve Glucose Regulation A high level of glucose leads to diabetes which is an epidemic in western countries. Diabetes reduces lifespan and disturbs the whole physical system of the body. Running helps in improving glucose regulation and prevents diabetes. American Diabetes Association reveals that exercise prevents diabetes type 2 and makes a good lifestyle. A recent report was published and reached that "the people who run have 72% lower rates of diabetes than non-runners. 9- Boosts Confidence Running improves not only your physical health but also provides noticeable confidence and self-esteem. Through greater confidence, you will be able to get self-empowerment and feel much happier. Conclusion Health is everything. If you want a healthy lifestyle, you must do some exercises such as running. There are multiple benefits of running. It will change your life completely. Before skipping running, see the benefits as mentioned earlier.

Do you want a healthy body? Running is the best thing which feels good. After a few weeks of running, you will feel some changes in your brain chemicals such as dopamine and endocannabinoids. These chemicals will be released during running, and you will feel good about yourself. But before doing this, it is necessary to put yourself out the door. Dedication and willpower are important for making running a habit. There are a few steps that help beginners to make running a habit. 1-Make a Plan  Duhigg says that every habit acquires some cues such as place, time, mood, music, routine, reward, and other people's help. Select the cues and start to run. If you want to make a running habit, you can make a plan with cues and rewards. Let's say the most suitable time for running is morning with an energizing music mix, and your reward is a relaxing period, hot shower. You will make a plan that I will run in the morning with this music, and after that, I'll take time for a relaxing, hot shower. If this plan is not working, try to change the cues and rewards and start to run. 2- Be Consistent Every habit acquires proper time and regularity. Create a fixed routine and force your body that it is a time of running and repeat this routine regularly. Start to run at the same time, use the cues and rewards during this period. According to Dughigg, "To convert something into a habit such as running, cues trigger you to do this, and in this way, you have to be consistent." Try to create neural pathways that convert the activity into a habit. 3-Reward Yourself after Running After running, treat yourself with genuine rewards, a hot shower, a piece of dark chocolate, and a smoothie. In this way, your brain associates with the reward and forces you to do it again. Use the cue of rewards immediately after the exercise that makes something automatic. It would help if you taught the brain about cues (rewards) by doing them repeatedly. 4-Develop Your Support System Your support system is an essential process to make something a habit. Your support system will feel good and force you to run. Let's say, run with friends, determine your miles and see the progress. If your fitness improves, you will become more confident. Running with friends provides competition and support. 5- Setting Up Some Accountability Find some accountability is an important step to become a regular runner. There are different ways to do this, but for the beginner, here are some tips: Join race competition Join running group Use running apps like Reddit, The Daily Mile If you feel that you are not regular in your work, accountability will help you keep on the right track. 6- Start Walking Walking is the initial step to make a running habit. Many people start to run 3 miles per day; they are tired and injured at the end of a week. Start with slow progress is the best way to adopt something as a habit. Don't put yourself in difficulty at the start of work. Adopt it slowly and then keep it up to the advanced level. 7- Take Rest Days  Best habits are important, but rest time is an essential thing to make progress in continue. It is a good idea to one day off after every week. This off day helps you to recover your muscles, stay fresh and injury-free. If you do not do rest, then your work will become too hard for you and you will get tired. If you want to keep running, continue, you will take rest days. Rest days prevent you from muscle aching and keep you fresh. 7- Get Healthier Proper sleep and eat healthier are important for making you a regular runner. Getting proper sleep and eating healthier feel you better and making you able to run many more miles. Healthy habits bring positive changes to your life. Conclusion All the beginners have no idea about how to make running a habit. All the steps mentioned above are important to adopt running a habit. Follow these steps and enrolled yourself into a running habit.

Are you a beginner in the field of running? Do you want to run faster than ever before? If yes, then read, understand, and follow this article thoroughly. Most people think that running only needs one workout and that is "Running." I also used to think that you have to run more to run fast, but this is not so true. These people think that they have to run more and more to increase their stamina and energy level. Thus they will be capable of running faster than before. To run faster, you have to do speed training more than fitness training. Because fitness is important but not much to increase the speed. I present you with everything you should know if you want to run fast as a beginner: Start with firm determination Don't be impatient Other activities Proper exercise Start with firm determination In the very beginning, you have to have firm determination. The determination that will take you from a beginner to an expert in running. You have to make your mind that you will never quit even in tough circumstances. You will have to make your goal before starting running because making a goal is a very important step for anyone going to do a new thing. For example, if you want to run fast, you should know what speed you want from yourself. This goal-making and firm determination will be so much helpful for anyone who want to run faster. Don't be impatient According to research, in a 1600 m race, most runners run faster in the first 400m, their stamina becomes low. But, they should run slow but steadily at the start, and then they should speed up in the last 400 m to win the race.  Normally when anyone starts a new work, he does it with his full strength. Even some people become impatient and start running more than their stamina. Increasing speed as a runner is a time taking process. It will take its time, but this eagerness and hunger to become a fast runner can harm you in these ways: It can affect your muscles badly. So, You can face some muscle problems like cramps and pull of muscles. If your weight is more than what you need, then you may hurt your joints along with your bones and muscles. The average weight of a 6 feet tall runner should be around 176 lbs (80kg). In the beginning, overrunning can exhaust you, and you may get unconscious while running. It will affect badly to your health and your body. Other activities When you are running, you should not only stick with running. You should do some co-curricular activities. Those activities will be best that can help you to improve your speed as  a runner like: Play some sports which you like, for example, football, etc. Biking or cycling needs some focus and some skill. So, it will help you a lot. Hiking is one of the most energy-taking activities. So, go and do some exercise! Swimming will increase your stamina. Proper exercise You should have a list of all exercises that you have to do. Choose some most helpful exercises, or you can also appoint a trainer for this purpose. Consistency is also a very important thing. You have to the same exercise properly for the same time every day. If you do one exercise one day and another exercise another day, you will not get the best result. You have to do every exercise every day to run fast as early as possible. You can decrease the time of every exercise but do proper exercise with consistency. Conclusion So, you should follow those instructions that are described above. Because these pro tips and instructions will lead you to an expert fast runner. You have to do everything consistently to gain success in your desired time. You have two options: one is to decide and fulfill it, and option two is that you should not make a decision or determination if you can't fulfill it. This rule is very important for your success because if you are going to run or run fast, then it means that you are willing to do that. But make sure that this determination does not get diminished.

Are you a runner? Do you want to run longer and you can’t? If yes, hang up with me because I will guide you properly by which you can run as long as you want. The long run is very important for every runner, whether he is a newbie or an expert. To run longer, you need to improve your stamina. And to improve stamina, you have to work hard but smart. It means that you do not only need to run, run and run; you have to do your hard work in a discipline. So that you can improve your running time. How long is a long run? When you want to run longer, or you want to run a long run, then firstly, you should know that how long is a long run? This is one of the most frequently asked questions about the long run. Actually, running time depends on the runner’s stamina and capacity. But in general, a beginner’s long run is 2-4 miles a run. This is the run that any beginner should run without any break.Here is everything you should know if you want to run longer than ever before: Pace Increase your time slowly Follow the rule Workout   Pace At the very beginning of long-running, you need to know that “fast running” and “long-running” are two different terms. If you want to run longer without taking any break, then you have to decrease your speed. If you say, “ No man, I am a pro-runner, I can run fast and long simultaneously,” then I will say that you can test it. Because when you try to run faster, you will immediately get out of breath. At that moment, you have to take a break to take a breath. So, you have to lessen your pace/speed to run longer.   Increase your time slowly It is a very big factor in the long run. When you want to increase your running time, you can’t do it in a day or two. You cannot be impatient in this case. You have to gradually increase the running time in a suitable order. If you don’t increase your running time in suitable order and interval of time, you will face a few body and health problems like: Undisciplined running can cause cramps and pulls of muscles. Immediate pressure on the legs can harm them. Instant change in running time can also decrease your stamina and energy level, directly or indirectly decreasing your running time.   Follow the rule Now, you know that you have to be patient in this case. But as a beginner, you might do not know what will be to increase the running time. Most specialists suggest that a beginner should increase his running time by 20-30 percent. He should also take care of the time he has to elevate his running time every week. If this time interval or order disturbs, the result also gets disturbed.   Workout Work out is something that will help a runner for sure. The runner should also have to do some workouts other than running. The workout will strengthen the muscles of a runner and also improve his stamina and energy levels. These workouts can be in the form of gyming or any other activity that can help a runner to run longer. A runner who does not know which exercise or activity will be best for him can also hire a fitness trainer. The fitness trainer will help him in working out and choosing the right interval and order of increasing running time.   Conclusion You have to do some hard work but in the right direction. So that you can run for a long time without taking any break to a race like a marathon. To run longer than before, you also should run with planning, especially in a long race. Because if you run faster at the start of the race, you will immediately get exhausted. Maybe you could not even complete the race due to unconsciousness. So, the best way is to run slowly throughout the race and run faster in the end (if needed). Now, you are ready to run longer.

1-How Long Should You Train for a Marathon Running? If you search on Google about a marathon running plan, you will get plenty of options for this plan. It means that you are not alone; there are several better options are present than others. Beginners are always asked about the duration of a training plan; how long you should train depends on your passion, health, fitness, and experience level. Generally, you should train for a marathon running for about 12 to 20 weeks. 2-Which Race You Should Choose to Train for Marathon? Which race you should choose to train for a marathon depends on few factors, including your location, timing, budget, ability to travel, and your final goal. If you are a beginner, you should choose a local race and train on roads that you will cover on running day and avoid the interruption of travel before and after the race. For more advanced levels, you should check out the Runner's World Marathon Calendar organized every month. 3-What Should you do if you Miss some Marathon Training Plan Due to Injury? There are a few runners who will get the whole marathon training plan without missing few weeks. But most of the people miss the training schedule due to illness or injury. If you have missed more than four or five weeks due to some issues such as injury, the best advice is that you should postpone your marathon running. After the injury, you should spend a few weeks recovering your training volume and use the previous weeks as a training plan. 4-What Should You Do if Training Plan too Difficult? A Marathon training plan is not so easy as you expect. It needs a lot of dedication to stick to your plan. Sometimes, this plan becomes too hard, and you feel that your training is impossible. If your training feels too difficult, focus on some factors such as good pain, bad pain, rest days, and your mindset. Are you feel aching muscles? Are you taking some time to recover from the efforts? For this, you should manage your pain and mindset. 5-What Should You Eat During Marathon Training? The essential thing during marathon training is your proper nutrition. Proper nutrition is essential because it is fuel for your runs and your muscle recovery. Carbohydrates are important for your body to provide enough energy to complete your race. Good options are oatmeal, banana, a honey packet, and a white bagel or combinations of these items, depending on how long your workout. You should eat 30 grams of carbohydrates after 40 to 50 minutes because carbohydrates prevent your body from dehydration and help in faster recovery of your muscle strength. 6-What Shoes You Should Choose for Marathon? Your shoe selection is very important for marathon training. If your shoes are not comfortable, your training and your marathon will be great. Demands are different for different persons, so it is important that you choose those shoes that fit you properly and you feel comfortable with them. Most of the runners use shoes with narrow feet. 7- What Should You Wear during Race? What should you wear during the race? It depends on the time of your race and the weather condition. If your race starts in the morning, it may be good early but warm up with the time. If your race starts during the rainy time, you should wear waterproof items, so it is a good idea. Don't consider certain fabrics during the race. Choose a light and comfortable dressing during training and race. 8- How Should You Recover after a Marathon? After a marathon, you should take better sleep and avoid the stairs. Doing yoga and walking around will help your recovery after the race and flush lactic acid from your muscles. Final Words? If you follow all the above marathon running plans, you will achieve your goal and conquer the world. Follow these steps and remain dedicated to your achievement.

When it comes to better health, physical exercise grabs the mind first. Exercise can provide a ton of health benefits from increasing your brain functionality and emotional well-being to developing a handsome body fitness. However, running on a treadmill tirelessly, sometimes seems a boring activity, while trail running outdoors offers an active workout in nature, as well as more than just a better view of the world and a higher perspective. It's a lot more fun in the rocks, jumping in puddles, and running fast in the fresh air. If you tempt to a package such as to keep your body healthy, lose weight, tone up as well as don't want to waste your ages, trail running is the way to go. So, have a look here to know the reasons why trail running is called the best exercise for your health. It Refreshes Your Mental Health As technology is being developed, we all are just being bound by complex devices. We don't have time to go in contact with nature to refresh our minds and gather happiness. We easily head to the gymnasium where some want to build a fit body and some want to lower belly fat. This is where trail running in nature is just a big deal, helps to be stress-free from technology all day long along with providing mental freshness. Outdoor running aids your overall mental health and gives you open space to deal with your pleasures. It works with positive cognitive function in your brains and helps you reduce distress, anxiety, and negative thoughts. Interaction with nature indicates you relax in the tenderness along with forgetting your hectic life and hitting the trails. It Improves Your Fitness Running on trails can improve your overall fitness amazingly you can think just more than the pavement. It helps in many ways to shape your body and get handsome fitness. Running on unpredictable and rocky surfaces strengthens the core, challenges the ankles, and feet, both of which assist you to build a rock-solid base for balance and endurance. To cope with roots and rocks, you have to switch your stride speed that increases strength and coordination. Running down steep hills develops leg speed and builds muscles for action. Your performance on the trail would benefit tremendously as well as making you a stronger trail runner.  It Gives Your Brain a Workout Following the trail's ups and downs let the brain function in new ways. Rather than turning out or worrying surrounding your day, you have to concentrate on one thing like have to complete the tasks at hand. In trails, on the other hand, this can be a real brain boost, particularly performing a more technical route. It decreases the brain's reaction to physical and psychological stress. The segment of the hippocampus of the brain most associated with memory and learning has been shown to increase in volume in the brains of your daily activities. When you get into a vicious thinking loop associated with depression, nature exposure can decrease that wonderfully you just become delighted. Negative brain functions are reduced during a specific period of run in nature, whereas the same workout in a metropolitan environment does not have the same impact. It Burns More Calories With the added effort from the height and altitude on your body, your body can consume more calories while still maximizing its efficacy. If you intend to lose weight steadily, high-intensity running on mountain trails burns fat much faster than flat-surfaced walks. Trail running, according to the reports, consumes 10% more calories than road running while also enhancing balance and endurance. There are a plethora of advantages to run outdoors—and even more venture off the asphalt route into more difficult rocks or dirt terrain. Trail runs provide mental relaxation, agility training, and a change of spectacle, as well as a way to tone up your muscle. On the whole, it can help you eat more calories, develop stamina, and enhance your cardiovascular fitness. It Strengthens Your Joints and Legs The actual strength of your muscles is a reward in addition to general fitness. One of the secret advantages of trail running is that you have to rely on your core to keep you steady on uneven terrain. The muscles and tendons in your legs and feet are stimulated and reinforced by constantly flexing and stretching at various angles. Trail running involves sprints, jumping, stimulating fast-twitch fibers, and improving lower-body strength and control to the next level. You not only deal with your glutes, calves, quads but also build more stable muscles and joints, which indicates fewer rolled ankles, fewer bent knees, and more stable movements as you explore the trails. On the bottom line, trail running is really the best exercise to get a better and healthy life. It gets you to unleash your inner world, get splattered in mud, breathe in the fresh air as well as interact with nature. If you want an exercise that can offer you a ton of advantages, then trail running is certainly the better decision for you. So, go trail running in your off day, and make your day the happiest one you can ever find in your life. #shikevirtualrun #virtualrun #5Krun #10Krun #runwithpurpose #justrun #malaysiarunner #virtualrunclub #malaysiavirtualrun

WHAT IS THE RIGHT WAY TO BREATHE? The right way to breathe is so-called "abdominal" breathing: the abdomen fills first as you breathe in, followed by the lower thorax and finally the upper thorax. You breathe out by pulling in the abdomen. This way of breathing will displace a greater volume of air with each breath, making it more efficient and reducing tension in the upper body. As for the breathing rhythm, you should take longer to breathe out than breathe in. This method will be more effective at emptying the lungs, thereby renewing the air more effectively when you next breathe in. For example, breathe in over the space of 2 strides and breathe out over the space of 3 to 5 strides depending on your pace and how you feel.BREATHING, THE PRIMARY TOOL FOR ANALYSING YOUR EFFORTWhen running, there are 4 easily observable effort zones associated with your breathing: the "talking" zone: a pace at which you can keep up a conversation with the people running with you. the "questions/answers" zone: your running and breathing pace speed up. You can ask brief questions and give brief answers. the "silent" zone: as you accelerate further there is no way that you can speak. the "fast breathing" zone: at this pace, you are approaching your top endurance running speed and your breathing reaches its maximum pace and amplitude. HOW SHOULD YOU USE YOUR BREATHING TO HELP YOU TRAIN?Your breathing should already give you a good idea of your running pace and you can use it to help you control your training speeds. The basis of a good training session relies on a significant amount of endurance training: you should therefore seek to spend 80 to 85% of your training time in the so-called "talking" zone. this means running at a jogging pace with a very comfortable breathing pattern. The rest of your training time (15 to 20%) should be done at the 3 more intensive levels.   #shikevirtualrun #virtualrun #5Krun #10Krun #runwithpurpose #justrun #malaysiarunner #virtualrunclub #malaysiavirtualrun

THE FEATURES OF HIGH ALTITUDES As altitude increases, atmospheric pressure decreases:it is halved at an altitude of 5000m and three times less when you are 8000m above sea level. This drop in atmospheric pressure (called hypobaria) is what causes the funny sensation you may feel in your ears when you go up in altitude.Oxygen becomes rarefied (known as hypoxia) simply because there is less air. The consequence of this is a drop in the quantity of oxygen that the body can absorb and carry in the blood (called hypoxaemia). At the top of the Mont Blanc, there is only half as much oxygen as at sea level and, for those attempting to climb Everest, this figure drops to 30%.The temperature also drops at altitude:it decreases by about 1° every 150m. And this drop in temperature will be felt even more due to the wind chill factor.You will therefore have to take all of these factors into consideration before taking part in a mountain run. Make sure that the layers of insulation and hydration are suited to the conditions you will encounter. To do this you will have to look at the weather forecast before any outing at altitude.HOW DO YOU MANAGE THE ALTITUDE WHEN RUNNING?As has just been mentioned, the altitude is not without consequence on the body and on performance. If you are going to the mountains for a race and you do not have much time (3 or 4-day weekend), try to get there 1 or 2 days before the event. This will give your body some time to adapt to the attitude and surely prevent some of the side effects (problems sleeping, headaches).If you are going to the mountains for a longer period, with the aim of improving your level of performance (increasing your VO2max and your ability to recover by increasing the number of red blood cells among other things), you need to spend at least 3 weeks at attitude.Less than this time and the body does not have the time to make all the necessary adaptations.Within the context of a training regime, you will have to slow down the pace during the first days of training for a period of 5 to 9 days depending on experience and your level of physical fitness.This will prevent certain physical difficulties which would reduce the benefits of your training sessions. Before going back down to sea level, you should reduce the pace of your training over the last 2 days.   #shikevirtualrun #virtualrun #5Krun #10Krun #runwithpurpose #justrun #malaysiarunner #virtualrunclub #malaysiavirtualrun

MAS or Maximum Aerobic Speed is a frequently used parameter in running. Philippe Propage, international coach, deciphers this concept for you and explains how to use it during your training sessions in order to get the maximum benefit. WHAT IS THE MAS? Physiologically speaking, MAS is the speed at which your oxygen consumption is at its maximum during an effort. In practical terms, it corresponds to a very intense running speed that we can hold from 3 to 6-7 minutes depending on each person’s fitness level. There are several methods to determine your MAS: - In the laboratory, during an effort test (e.g.; when establishing your medical certificate to participate in races). It is important to do this test regularly once past 50 years of age in order to eliminate any risk of compromising your health. A race could counter the benefits one can get from running. - With a sports club, if you are a member. Many clubs organise health days during which the general public are offered various tests to determine this MAS. - Individually, with a test that is rather easy to do (half-Cooper test): The goal is to cover the greatest distance in 6 minutes. This already requires certain knowledge of one’s capacities in order for the result obtained to be reliable. Indeed, at the beginning of the test one has to be able to estimate the maximum speed that one will be able to maintain during 6 minutes. To interpret the result obtained by this test you should measure the distance covered in 6 minutes (ideally you should do it on a running track) and divide it by 100. Ideally, this test should be done twice a year. Irrespective of the type of test you do, in order to establish comparisons, you have to reassess yourself with the same method because there could be small variations between the different tests. You can use this test to know your HRmax because it will be achieved after 6 minutes. The heart rate is also a control tool during the different running speeds (see the HR advice). #shikevirtualrun #virtualrun #5Krun #10Krun #runwithpurpose #justrun #malaysiarunner #virtualrunclub #malaysiavirtualrun

When running, surplus weight (fat mass to be more precise) can have several negative repercussions on the body: increase in heart rate and hence oxygen consumption, increase in body temperature during exercise, increase in energy expenditure as well as an increase in the pressure exerted on the bones and joints. Weight is a key factor in defining the oxygen consumption of sportsmen and women, particularly when it comes to identifying the threshold at which the maximum volume of oxygen consumed is attained (VO²max). For a runner, this maximum value is associated with a specific speed:the Maximum Aerobic Speed. Developing the MAS in training therefore leads to an increase of the running speed at which your volume of oxygen is maximised.Reducing fat mass reduces your need for oxygen and reduces the energy expenditure associated with your running stride, which therefore leads to an improvement in this speed. Indeed, an American survey by the National Runners Health Study on 4700 users showed that a 2 kg change in weight can lead to a difference of almost 1 minute on a 10 km run! LOSING WEIGHT… BUT NOT TOO MUCH Finding a balance, in other words, your fitness weight, therefore contributes to optimising your running capacity and preserves your body's energy levels when exercising. The fitness weight should not be too close to the minimum recommended level for your fat mass ratio. This is the case for the "racing weight" reserved for high-level athletes whose medical condition is monitored regularly. However, take care not to become underweight!Excessively reducing fat reserves can have a negative effect at the end of a long race because the body taps into this energy reserve when your glycogen reserves have been exhausted? It is therefore advisable not to fall below 10% of fat mass as a proportion of total weight for men and 15% for women. For all amateur runners, the genuine fitness weight must depend on a general feeling of well-being on a daily basis and during your exercise sessions! #shikevirtualrun #virtualrun #5Krun #10Krun #runwithpurpose #justrun #malaysiarunner #virtualrunclub #malaysiavirtualrun

You surely already know that there is no point in weighing yourself every 5 minutes! You should weigh yourself when you get up in the morning, before breakfast and after having urinated. This should be done several mornings in succession in order to get a reliable average reading. What's more, weighing yourself just after a run is not advisable:you will probably not want the unexpected surprise of a weight gain when you have rehydrated yourself! Indeed, a run can result in a moderate loss of water of between 0.5 and 1 L per hour, whereas this fluid loss can exceed 2 L depending on the intensity of effort and the external temperature. Another factor that can result in a temporary weight loss:energy consumption. Your body draws on its glycogen reserves during any exercise that requires endurance. This results in a slight loss of weight that is equally temporary because the weight is regained as soon as your reserves are built up again… HOW SHOULD YOU MEASURE YOUR FITNESS WEIGHT?The well-known body mass index (BMI) can give you an initial indication for estimating your fitness weight. Using a calculation that combines your height and your weight, you can work out whether your body shape matches the standard or if you are overweight. The calculation is as follows: weight in kg/(height in metres squared).Example:72/(1.81x1.81)= 21.98. If, as is the case here, the result lies between 18.5 and 25, your BMI is considered to be "normal".If it exceeds 25, you are overweight and, if it is below 18.5, you are underweight. If you are new to running, this measure can be helpful to motivate you to train and get back in physical shape. This being said, in order to obtain a more reliable and precise measurement, you need to know the proportion of fat and muscle mass of your body by consulting a specialist. #shikevirtualrun #virtualrun #5Krun #10Krun #runwithpurpose #justrun #malaysiarunner #virtualrunclub #malaysiavirtualrun

Running takes an incredible amount of dedication. If you want to race your best, you have to want it. Hard. For the most part, that type-A personality trait most runners possess is an asset; it's what keeps them from skipping workouts, and allows them to push through the inevitable moments when motivation may start to lull. However, the same desire to get the best from yourself can lead you to try too hard. Yes, that's possible. Relax; don't try so hard. Unclench your jaw, drop your shoulders, shake out your arms. Anywhere you're holding extra tension is using up energy that should be spent elsewhere. To run faster, you've got to be efficient. To run efficiently, you need proper form. You want to have all of your momentum carried forward, not wasted going elsewhere. When your shoulders are up to your ears, your arms aren't able to swing freely from front to back. If you're hunching forward, you're wasting energy. Know your tension spots, and check to make sure you're not clenching when you should be relaxed. Common tension spots are the jaw, shoulders, and hands. If you clench your teeth or ball your hands into fists, open your mouth, take a deep breath, and release your shoulders, or shake out your arms. These practices act like little resets. Take a break from the obsessive thoughts about your split times, and start concentrating on your form. Do a check that your arms are swinging from front to back and not across your chest. Make sure you're standing tall, and that you're not over-striding or shuffling. Keep tabs on the "tangibles" that you can control. You'll distract your mind, relax your body, and ensure that you're running efficiently. Counting your stride rate is another form of mental distraction that also keeps tabs on running efficiency. You want to aim for about 90 strides per minute—a stride is one complete running revolution on a single leg. When it comes to breathing, you want to breathe deeply from your belly and not your chest. Breathe in a consistent rhythm rather than sporadically. Workouts will not always go your way. Everyone has off days. But, stewing over your slow times is a sure way to make the workout worse. If the times aren't there that day, sometimes it's best to chuck the watch completely and run off of effort.Trying to force it doesn't work. Ironically, as you try less—or rather, strain less—you'll be able to run faster. #shikevirtualrun #virtualrun #5Krun #10Krun #runwithpurpose #justrun #malaysiarunner #virtualrunclub #malaysiavirtualrun

Running a half marathon (13.1 miles/21.1km) for the first time can be daunting, no matter what level you’re starting at. Here are our top tips to get you ready for race day, in time, and injury-free. 1.Right Training Program Start by thinking hard about your current level of fitness and how many training days you can commit to every week. It’s a (half) marathon, not a sprint – in order to make it to the finish line you’ll need to be honest with yourself. Plan for enough progressive training time, and always respect those crucial rest days. 2. You don’t need to follow it to the last letterSo you’ve got your half marathon training schedule and you’re ready to follow it perfectly. Well, it’s great if you do – but remember it’s also okay if you don’t. A training plan should help you monitor progress and stay motivated, but it’s not a Pass or Fail test. If you didn’t hit the right miles per week or you had a manic few days at work, it’s not the end of the world. At the end of the day, half marathon training should be fun (at least some of the time). 3. Find a running group or partnerIf you’re not feeling that motivated, think about finding (or starting!) a running group. You’re much less likely to skip runs if there’s someone else you’d be letting down – plus, you’ll have someone to chat to during the slower paces. Beginner half marathon groups are especially great when you’re doing this for the first time as you’ll share the full experience together, from your doubts along the way to the glory at the end! 4. Listen to running music or a podcast when trainingAs long as you are careful of cars when road-running, listening to something can make all the difference to your training. A great playlist with running music can really energize you, while a podcast can make you feel doubly productive. If you go one step further and do some work-related listening, you’re barely sacrificing anything when going out for more time-consuming long-distance runs. 5. Interval Training is greatWhen you’re bored of long runs and the same old running exercises, interval training can be a great break – switching between those high and low-intensity bursts is a highly productive fitness training method that keeps things feeling new. If you’re especially achy one day, you can also try a run-walk program or cross-train with some swimming or cycling. While your half marathon is the goal, running longer distances isn’t the only way to push towards it. Mentally and physically testing yourself in new ways will pay off on race day and afterward. 6. Stay HydratedYou’ve probably heard various common guidelines at some point: 60 ounces of water a day, a glass for every cup of coffee, load up on those hydrating fruits and vegetables. Maintaining steady hydration (as in, don’t just chug water after a long run) is essential for safety, fitness, and consistent muscle function. Try to keep those guidelines in mind throughout the full length of your training. 7. You don’t need to do the whole distance in trainingThe first time you manage the entire half marathon distance can absolutely be as you cross the event finish line. You definitely don’t need to have run the whole 13.1 miles in training. Many people will comfortably finish having only run 10–11 training miles, so don’t stress if your longest distance is yet to come. 8. Remember the medalThat half marathon training plan isn’t there for the fun of it – you’ve got a race to complete! Whether it’s a box-tick on the bucket list or the beginning of a bigger journey, you can be sure that the finish line will feel damn good. There’s nothing like the feeling of your very first half marathon; keep the bigger picture in mind and have fun! #shikevirtualrun #virtualrun #5Krun #10Krun #runwithpurpose #justrun #malaysiarunner #virtualrunclub #malaysiavirtualrun

Foot ailments:  If you find that you are suffering with blisters you should make a few checks on your footwear:Shoes – are they big enough? You should have approximately a thumbs width between your longest toe and the end of the shoe. Your foot will expand as it strikes the ground and so, unless the shoe has been designed to expand with it, you will need to allow for this. Don’t be surprised if you go up a shoe size or two in running shoes. You should also check that you have enough room in the toe box or at the front of the shoe, especially if your foot is wide, which brings us onto the width. Running shoes are built on different lasts - standard and wide - so if you have a wide foot make sure you find a shoe that is built on a wide end.Socks – Your sock should wick the moisture away from your foot to keep it dry. There are some socks on the market that have a double layer. The idea is that the layers will rub on each other rather than on your skin but you should make sure the layers are sitting flat against each other after they have been through the wash and are not ‘bunched up’ or this could cause a blister! Vaseline – It may be useful to apply Vaseline to any areas that are troublesome.If a blister occurs you have to decide whether or not to drain it. If it is only a small blister it is probably best left alone but if it is large and is going to cause discomfort on your next run you may want to drain it. To do this you need to use a sterile needle or pin: Pierce the blister on both sides being careful that you don’t drive the needle in too far to touch your skin and then push the fluid out. Once you have ‘popped’ it you need to keep it dry and clean. You could wear ‘flip-flops’ inside to let the air get to it and make sure you put clean socks on if you need to go outside.If a blister becomes infected you should go to the doctor. An infected blister will have pus coming out of it and the skin will be red and hot around it.CallousesCallouses are common on runners’ feet. They often occur if the foot biomechanics are less than perfect and many over-pronators find they have callouses towards the inside of the forefoot. Callouses are essentially hard blisters and a callous may even prevent a blister occurring in that area, although it is possible to get a blister underneath a callous. Some runners have found removal to be beneficial so you may want to get it removed unless you think it may be doing a job in protecting you from further blisters or if you think it would just come straight back. Some runners have found removal to be beneficial. Athlete’s Foot: Athlete’s is a fungal infection that normally occurs on the bottom of the foot or between the toes. It will feel itchy and could be red in colour, scaly and peeling. To avoid athlete’s foot you should try to keep your feet dry and change your socks and shoes regularly. If it occurs you can treat it with a spray or cream from the chemist.Black toe nails:Black toe nails are normally caused by the toes banging on the end of the shoe. Again, this can be because there is not enough room between the end of the longest toe and the end of the shoe. Running downhill can increase the chance of this occurring and can cause it even when there is a space at the front of the shoe. Experiment with tying the shoe laces in a way that will hold your foot around the middle by utilising the two small, top lace holes. #shikevirtualrun #virtualrun #5Krun #10Krun #runwithpurpose #justrun #malaysiarunner #virtualrunclub #malaysiavirtualrun

1. Run away from Cancer Cancer. The curse of the modern age. The deadly disease that claims the lives of millions worldwide. Cancers of the colon, the breast, the lung, and the rectum are some of the most common. Getting diagnosed with one of these affections is tantamount to a death sentence.Here is the good news. Regular exercise reduces the risks of many types of cancer, including some of those above, according to a review of 170 epidemiological studies published in the Journal of Nutrition. 2. Dodge Heart DiseaseCardiovascular exercise, again especially running, can help boost your heart’s health and strengthen your heart muscles, which does your blood pressure good, according to the American Heart Association (AHA). 150-minutes of brisk physical exercise per week is enough to keep blood pressure in the healthy range, the same organization revealed on their website.And it’s not just the AHA that says so. Plenty of research has reached similar conclusions, revealing that regular exercise reduces the risk of blood pressure, increases good cholesterol (HDL) levels, and lowers bad cholesterol (LDL) levels, increases your heart’s working capacity, and improves blood flow—all essential factors in the prevention of heart disease. 3. Runners Suffer From Fewer Disabilities And Live LongerRunning slows the aging clock, research conducted at the Stanford University School of Medicine has revealed.The researchers tracked 538 runners and 423 healthy non-runners for a 21-year period.Virtually all subjects were aged 50 and over and were asked to take a health and disability assessment each year. The test measured the ability to perform mundane tasks like walking, opening a milk carton, getting out of a chair, cutting meat, etc. Older runners reported fewer disabilities and were half as likely as non-runners to die prematurely than their non-running peers. 4. Outdo ObesityObesity is the main culprits behind type II diabetes. According to this study, shedding roughly 5 to 7 percent of body weight can reduce the frequency of the condition by 58 percent.5. Fortify Your BonesOsteoporosis is a serious public health problem that affects 200 million people worldwide, with roughly 40 million in the United States alone, according to the National Institute of Health.Standing “porous bones,” this condition features weak and easily broken bones, especially in the hips, spine, wrists, and shoulders. The crippling disease occurs when the body loses too much bone density, makes too little it, or both.In a study published in the European Journal of Applied Physiology, a team of researchers examined bone density of 122 marathon runners, as well as 81 half-marathon and 10K race athletes.Then, after undergoing an ultrasonography assessment of the right and left calcaneus; the researchers compared the athletes’ bones with those of 75 sedentary individuals.The runners’ group had a much healthier bone density than the sedentary group. Not only that, but the scans also showed that the half marathon and marathon runners had better bone density than shorter distance athletes. #shikevirtualrun #virtualrun #5Krun #10Krun #runwithpurpose #justrun #malaysiarunner #virtualrunclub #malaysiavirtualrun  

Being the world's fastest man, you'd expect Usain Bolt to have an intense training regime. And he does. Bolt trains six days a week, twice a day, either working out on the track or at the gym. And while most of us exercise to simply stay fit as opposed to preparing our bodies to try to break world records or win Olympic gold medals, there is something that we all can learn from the drive and determination of an elite athlete such as Bolt. Here the world champion and Puma ambassador lets us in on how he stays at his record-breaking best. Find your motivation"You have to find that one thing that you know is going to motivate you. You might not enjoy training for example but you have to love competing and winning. If you want these things you have to be determined and train hard."Mix up your exercise regime"There isn’t really a typical session – training for me is either on the track or in the gym. It depends on the time of year and what we are working on. On the track, it can be working on everything from endurance to any technical aspect of my race – the start, the drive phase, the transition for both the 100m and 200m. In the gym, it’s general conditioning, strength, and power."Eat well"I have a good diet now, I have a chef who helps me eat well. A lot of chicken, rice, vegetables. Good Jamaican food. It is also important to be well hydrated."Look after your body"When I started running as a kid, it was fun – I was good at it so I just did it. I didn’t really have to train that much to win races. As I got older I realized that I have to take better care of my body. Now diet, rest, and recovery is more important than a few years ago."Stick to a regular training regime"I train for 11 months of the year, six days a week. Normally in the morning and then again in the afternoon. It’s a lot of work."Build your confidence"Training gives you confidence and this helps your state of mind. I know if I’m in good shape it’s going to be very hard to beat me, this confidence is very important in performing well."Have a goal"Well, my single greatest goal is to become the greatest, pretty much. That's what I work towards. I want to be remembered as a great sportsman, to have a place in history."#shikevirtualrun #virtualrun #5Krun #10Krun #runwithpurpose #justrun #malaysiarunner #virtualrunclub #malaysiavirtualrun

Hicham El Guerrouj Hicham El Guerrouj hails from Morocco, and is known as the "King of the Mile." He is the current world record holder for the mile at 3 minutes, 43.13 seconds. This record was set in 1999. El Guerrouj is also the world record holder in the 1,500 meter and 2,000 meter. He has won two Olympic gold medals. Wilson Kipsang KiprotichVirgin Money London MarathonKenyan-born Wilson Kipsang Kiprotich is 6 feet tall, yet only 135 pounds. He holds the men’s world record for marathon running. He set the 2:03:23 record at the Berlin Marathon in 2013, and also won the bronze medal in the 2012 Olympic marathon. Kiprotich has also won New York, Honolulu and London marathons. Steve PrefontaineIn America, Steve Prefontaine is a well-known name, helping to generate media coverage and inspire the sport of running in the U.S. He is a middle- and long-distance runner born in 1951 in Oregon, and competed in the 1972 Olympics. Prefontaine held the American record in seven track events ranging from the 2,000 meter to the 10,000 meter. Dean KarnazesAs the world’s most famous ultramarathon runner, Dean Karnazes is well-known by the media. In 2006, Karnazes ran 50 marathons in 50 states in 50 consecutive days. He began with the Lewis and Clark Marathon in St. Louis in 2006 and completed the New York City Marathon on November 5. Eight of these races were conventional marathons, with the rest of the marathons being run along marathon courses but not during the live events. A film by director JB Benna was created to document the adventure, released in 2009. Usain Boltrunner 2Usain Bolt is a Jamaican runner who holds the men's world record in the 100 and 200 meter races, at 9.58 seconds and 19.19 seconds, respectively. “Lightning Bolt” holds six Olympic gold medals in sprinting and is commonly known as the fastest person ever. His awards include the International Association of Athletics Federations and the Track & Field World Athlete of the Year, and he is the highest paid athlete in his field. Ashton EatonPoland Athletics Indoor WorldsYoung Ashton Eaton is an American decathlete born in 1988. He currently holds the world record in the heptathlon, which comprises seven events: a 60 meter race, a long jump, a shot put, a high jump, 60 meter hurdles, a pole vault, and a 1000 meter race. Eaton beat a previous record that had lasted 17 years. #shikevirtualrun #virtualrun #5Krun #10Krun #runwithpurpose #justrun #malaysiarunner #virtualrunclub #malaysiavirtualrun

Roger Bannister Roger Bannister breaking the world mile record and the four-minute barrier in OxfordKnown as the first individual to beat the four-minute mile, Roger Bannister is a household name. Born in England in 1929, Roger was clocked at a mile in 3 minutes and 59.4 seconds. His record lasted 46 days. Most notably, he achieved this feat with little training and while in medical practice as a junior MD. He went on to become a distinguished Oxford neurologist.Katherine SwitzerKatherine Switzer holds the title as the first female to enter the Boston marathon. Her endeavor was fraught with challenge. In 1967, Switzer entered and completed the marathon five years before women were officially allowed to compete. Finishing in 4 hours and 20 minutes, Switzer was challenged mid-race when race official Jock Semple physically tried to remove her. Her boyfriend Tom Miller shoved Semple aside in order to allow her to continue running. After this run the Amateur Athletic Union barred women from competing with male runners until 1972, when women were finally officially allowed to run in the Boston marathon.Kenenisa BekeleGermany Athletics WorldsKenenisa Bekele hails from Ethiopia and holds five world records, including the 5,000- and 10,000-meter Olympic events. He is the most accomplished runner in the IAAF World Cross Country Championships, and he became the first man to win both of these events at the same championships. Considered one of the greatest long-distance runners of all time, he is a name that will not be soon forgotten.Bryan ClayBorn January 3, 1980, Clay is America’s foremost decathlete, and is the reigning Olympic champion for the decathlon, as well as the world champion in 2005. Since 2002, Bryan Clay has been commonly ranked as one of the top two athletes in the United States decathlon. In 2008, Bryan Clay won the gold medal and was named winner of the USA Track & Field’s 008 Jesse Owens Award and the U.S. Athlete of the Year by Track & Field News.Haile GebrselassieBorn in 1973, Haile Gebrselassie is an Ethiopian long-distance runner. He holds the title of one of three of the most accomplished living runners. Gebrselassie won the Berlin Marathon four times in a row, the Dubai Marathon three times in a row, two Olympic gold medals over 10,000 meters, and four World Championship titles in the event. He has broken 61 Ethiopian national records, set 27 world records, and in 2008 set the world record marathon time (which stood for 3 years) at 2:03:59.Paula RadcliffePaula Radcliffe is a British runner born in 1973. She is the current women’s record holder in the marathon, finishing with an unbeaten time of 2:15:25. Paula has won the London and New York marathons a whopping three times each, and won the Chicago Marathon in 2002. Shockingly, Paula had to overcome asthma and anemia as a child in order to grow up to become one of the most notable names in marathon running. For her achievements, Paula has been inducted into the England Athletics Hall of Fame.Michael JohnsonMichael Johnson is a professional American athlete who set the record 400 meter event with a time of 43.18 seconds in 1999. This record still stands today. Specializing in sprint running, Johnson also won a gold medal in the 1992 Olympics in the 4x400 relay, double gold in the 400 and 200 meter during the 1996 Olympics, and gold in the 400 meter at the 2000 Olympics. He has also picked up an impressive eight World Championship gold medals. #shikevirtualrun #virtualrun #5Krun #10Krun #runwithpurpose #justrun #malaysiarunner #virtualrunclub #malaysiavirtualrun

You hit the pavement to improve your cardiovascular health, build muscle and, on occasion, to make up for that extra slice of chocolate cake. But did you know that while you're taking care of your body, you're also taking care of your mind? Runners have praised the great feeling of a runner's high for years. As you begin to run, your heart starts pumping harder and pushing blood through your body at a faster rate. Your respiratory system starts working harder and you mentally prepare yourself for active exercise. As you continue to push yourself to go harder and faster, your body starts releasing endorphins. These hormones act as a stimulant in the body, resulting in what many call a "natural high." While experiencing a runner's high is one of the best ways to feel happy and relaxed, running and other forms of vigorous exercise actually provides a number of mental health benefits:Stress management. Running can control stress and boost the body's ability to deal with existing mental tension. Exercise also increases concentrations of norepinephrine, a chemical that helps moderate the brain's response to stress.The sunshine vitamin. Taking your run outside on a sunny day helps your body produce vitamin D, a nutrient that can lessen your likelihood of experiencing depressive symptoms. Prevention of cognitive decline. While running doesn't "cure" Alzheimer's, it may help boost the brain's ability to reduce and slow the cognitive decline that begins after age 45. Working out, especially between ages 25 and 45, boosts the chemicals in the brain that support and inhibits degeneration of the hippocampus, an important part of the brain for memory and learning. A calmer state of mind. The chemicals released during and after running can help people experiencing anxiety feel calmer. Whether you're hopping on a treadmill, track, trail, or sidewalk, getting your body moving is a healthy way of coping with tough times. Brainpower boost. Cardiovascular exercise can create new brain cells and improve overall brain performance. A strong run raises levels of a brain-derived protein in the body believed to help with decision-making, higher thinking, and learning. A faster track to dreamland. For some, a moderate run can be the equivalent of a sleeping pill, even for people with insomnia. Moving around five to six hours before bedtime raises the body's core temperature. When the body temp drops back to normal a few hours later, it signals the body that it's time to sleep.Increased productivity. Feeling unmotivated? The solution might be just a short run away. Research shows that workers who take time for exercise on a regular basis are more productive and have more energy than peers who are less active.While busy schedules can make it tough to squeeze in a gym session in the middle of the day, some experts believe that midday is the ideal time for a workout due to the body's circadian rhythms. Greater creativity. A heart-pumping run can boost creativity for up to two hours afterward. Rather than staring at the blank page waiting for an excellent idea to fall from the sky, get those legs moving and refresh your body and brain at the same time. So the next time you’re struggling to get out of bed for your morning run or thinking about skipping the gym, remember all the benefits you'll enjoy - head to toe. #shikevirtualrun #virtualrun #5Krun #10Krun #runwithpurpose #justrun #malaysiarunner #virtualrunclub #malaysiavirtualrun

The very act of running was created in terms that we can understand and perform with our bodies, when the first known biped ran to save its own life. Going forward to humans, or, to be more exact, Australopithecus (the early ancestor of humans), they first started running when they were being hunted by predators to save their own life. They most apparently developed the act of running when they started hunting. Finally, running as sport i.e. competitive running dates back as far as ancient times in Greece, Egypt, Asia, and the East African Rift in Africa. You plausibly remember the tale of Philippides and the origin of Marathon. Albeit somewhat of a legend and not an official record, Philippides was tasked to run from the Marathon battlefield to Athens to announce the Persians’ defeat. The name of the customary battlefield served to evoke this glorious run when the very first marathons started to take place. Taking into consideration the above, you can say that running was “invented” out of necessity.In 776 B.C., the first episode of the first-ever Olympics Games was a foot race. In 490 B.C., a Greek soldier named Pheidippides is said to have run from Marathon to Athens, Greece—roughly 25 miles—to deliver news of military success against the Persians at the Battle of Marathon. (Not exactly having trained for the extensive feat, the story goes that he keeled over and died immediately afterward.) In 1896, when organizers for the first-ever international Olympic Games paid tribute to Pheidippides by holding a “marathon” clocking in at 24.85 miles, traversing from Marathon Bridge to Olympic Stadium in Athens. Although only nine out of 25 brave entrants finished the race, it inspired the first-ever Boston Marathon the following year in 1897. It wasn’t until 1908, however, when the marathon was first established as 26.2 miles at the London Olympics. Thirteen years later, the International Amateur Athletic Federation officially declared the marathon to be a 26.2-mile distance. #shikevirtualrun #virtualrun #5Krun #10Krun #runwithpurpose #justrun #malaysiarunner #virtualrunclub #malaysiavirtualrun

While running seems like a reasonably straightforward sport, there are different types of running. Road RunningOne of the most common types of running is called road running. It covers running on paved roads, paths, and sidewalks. It’s the most convenient type of running and the type that most runners participate in at some point in their training. It is also one of the easiest ways to start your running program—all you have to do is step out your door and get moving. Treadmill RunningA great option for running outside is treadmill running. Running on a treadmill is a clever choice if the weather is bad. But this type of running is simpler than outdoor running and can be gentler on your joints. Most treadmills allow runners to change their speed, incline, and resistance so they can simulate outdoor running and vary their workouts to prevent boredom. You can even run a race on a treadmill using an app like Zwift. RacingSome runners enjoy the thrill and competition of participating in races, on roads, trails, and tracks. Racing events vary in distance from 5Ks to half or full marathons and even ultramarathons lasting 100 miles or more. The huge bulk of people enter races not to win, but to set a personal goal and achieve it. Many former couch potatoes have become hooked on the sport after training for their first road race. Trail RunningFor those who love to enjoy scenery and peaceful surroundings while exercising, trail running is a great option. Trail running usually takes place on hiking trails of varying terrain, from deserts to mountains. Trail runners may find themselves sidestepping roots, climbing over logs, running through streams, or traversing up steep hills. Track RunningTrack events include shorter distance races such as the 50-yard dash, 100, 200, and 400-meter sprints, hurdles, and others. Training to run track often includes doing more targeted speed work and less endurance running outdoors.You can also compete in races. Track races can be as short as 55 meters (indoor tracks) and as long as 25 laps on 10,000 meters (outdoor track) Some road and trail runners like running on a track occasionally for safety and comfort. On a track, you don’t have to worry about cars, cyclists, or animals, and it’s easy to measure how far you’re running. The track is also a great place for runners who are training for races to work on targeted speed workouts once you're ready to pick up the pace. Try a session on your local community or high school track. #shikevirtualrun #virtualrun #5Krun #10Krun #runwithpurpose #justrun #malaysiarunner #virtualrunclub #malaysiavirtualrun  

1. You Will Lose Body Fat When people want to know what running does for your body, often what they have in mind is losing weight. It’s simple really, weight loss is about the balance between calories in versus calories out. Running is a great way to burn calories. You burn nearly double the number of calories compared with walking. Develop a regular running habit and you will lose weight. There is a warning. Running makes you hungry. If you’re running to lose weight, make sure you combine running with a healthy eating plan. Strength building exercises and high-intensity interval training (HIIT) will boost your metabolism & do wonders for your running. 2. Your Thighs Will Become TonedRunning gives your legs a terrific workout. Run regularly and your thigh fat will be history. This is a downside. To be fair, it’s a downside to losing weight full stop. Most women (and men) will lose weight off their chest when they take up running. 3. You, Will, Develop Strong Calf MusclesRunning will build your calf muscles giving you toned legs. This is another downside of losing weight. If you’re running intensely, the muscles you’re not using will slim down. That means no more arm muscles. There is a way to prevent arm fat. Combine running with yoga or any other weight-bearing exercise that gives your arms a good workout. 4. You’ll Sleep BetterPhysical exercise increases the amount of time in deep sleep and can help with insomnia. The only proviso is to avoid intense activity in the hours before bedtime. Run earlier in the day and feel the benefits when it’s time to get some sleep. Sleep soundly and wake up fresh. 5. You’ll Feel TerrificRunning just makes you feel great. It gives you energy, builds confidence, and makes you more outgoing. However, when it comes to “How running changes your body” it’s about more than just the physical side. It’s a wonderful way of making friends and you’ll see yourself having your journey towards becoming a fitter, healthier person. Being able to move better, run to catch a bus, get the maximum use out of your body, just makes you feel terrific. 6. You’ll Stop Overthinking EverythingThe runner’s high isn’t a myth. Running releases endorphins creating a natural high. This way you get to feel good without any side effects. It could be the endorphins or just the benefits of exercise, but running creates positive outlooks, helps you stop overthinking. Life’s just better when you’re running regularly. #shikevirtualrun #virtualrun #5Krun #10Krun #runwithpurpose #justrun #malaysiarunner #virtualrunclub #malaysiavirtualrun

1.Running mantra. Choose a short motivational phrase that prepares you to run and keep quoting it to yourself.Mantras are beneficial when you’re dealing with slight distress or facing a monster hill. Always keep your running mantras positive. For instance, don’t tell yourself, “Don’t stop!” because your mind might focus on the word “stop” and tell your body to do just that. Instead say something like, “Keep it going!”2. Count your steps.Something as easy as counting can be an excellent distraction. Count how many times one foot taps the ground in a minute, then double that number to get your stride count. Do several stride counts during your run and see if you can develop your efficiency (the more strides, the better).3. Talk positive.Negative thoughts can become a self-fulfilling prediction. Once you begin showing yourself how bad you feel, it’s hard to break away from the feeling.Change the conversation and dismiss negative thoughts. Even if you’re grieving, tell yourself things like, “I’m feeling amazing today.” You’ll ultimately start to accept it.4. Plan your gift.Think about that post-run juice, late-afternoon nap, or supper at a restaurant. No matter how you compensate yourself after a run, imagining it can push you through a hard point.5. Play the “this could be worse” game.When I’m having a rough distance, I think of things I could be doing that are way more annoying than running, like going to the doctor or scrubbing the bathroom.I think about times when I wasn’t capable to run and how much I missed that feeling of my feet tapping the road. Before I know it, I realize how fortunate I am to be running and the pain or weariness anyhow sinks. #shikevirtualrun #virtualrun #5Krun #10Krun #runwithpurpose #justrun #malaysiarunner #virtualrunclub #malaysiavirtualrun  

  1.More Bounce in Your Step Posture is an essential component of running. It is generally advised that runners tilt slightly forward at the ankle to keep their feet closer to the ground when running, moving their legs in a forward trajectory instead of up and down. Some runners end up leaning forward at the waist instead, worsening the problem and putting more bounce in their step. It will put more strain on bones and joints and probably cause pain and injury.   2.Tension in Shoulders and Neck Surprisingly, a usual complaint from those who run often and/or go long distances is a pain in the neck and shoulders.  The dilemma, as with bouncing, revolves around a proper running form. Most runners sway their arms as they run to boost momentum. However, it is a common mistake to swing the arms across the body instead of parallel to the sides of the trunk. This can direct to aches and pains in and of itself. If you pair it with unintentionally hunching your shoulders, the dilemma gets even worse and could result in tension headaches, pinched nerves, and other problems. Pay attention to your shoulders and make sure to relax them during your run.   3.Inadequate Rest Your body needs healing time, particularly when you're pushing it hard physically, as when preparing for a race. Even if you're not overtraining, a failure to schedule in enough time for relaxation and healing could head to soreness, stiffness, and lack of stamina, and serious injury at worst. Whether you're practicing or just trying to improve your distance and speed with daily runs, it's essential to create a plan that adds time for rest and recovery.   4.Improper Nourishment Life, in general, requires you to give your body sufficient nourishment through balanced meals, plenty of fluids, and possibly supplements like daily vitamins. When you're exercising a lot your body will naturally require more or various nutrients to maintain functioning at peak levels. Depending on your aims, you should raise the amount of protein in your diet (to build and repair muscles more promptly). Nevertheless, all runners should increase their carb intake, at least somewhat, to value the many calories they're burning off and increase energy before or after running.   6.Wrong Gear The right running gear can make a huge difference, not only in how you perform but in how your body feels. Shoes are the most crucial part because the wrong ones can leave you with foot, ankle, knee, and hip pain. You should also consider things that help to keep your body cool and dry, as well as extras like Body Glide, sunblock, and items designed to keep you comfortable and protect your skin while running. #shikevirtualrun #virtualrun #5Krun #10Krun #runwithpurpose #justrun #malaysiarunner #virtualrunclub #malaysiavirtualrun