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6 Beneficial Exercises Runners Can Do Anywhere

Runners can complete these 6 beneficial exercises anytime, anywhere

More and more people are joining the running community. People are attracted by running’s simplicity and numerous health benefits. The best part is, you don’t need fancy equipment, weights, or elaborate training to get into the groove of running. All you need is a pair of shoes. Running is great, but you need to complement it with beneficial exercises that will help you get stronger and reduce the chance of injury. Check out our list of 6 beneficial exercises that will optimize your running workout and prevent injuries. You can do these exercises anywhere, anytime. Pro tip: complement all your exercising with a healthy diet. These 10 delicious recipes are ideal for busy runners.

6 beneficial exercises

  1. Squats

Squats strengthen your quads, glutes, hamstrings, and core. This will help your running form, especially if you recently started running.

How to do them

Stand up straight and keep your feet shoulder-width apart. Slowly lower your body while bending your knees. You can use your arms to balance your body. Or you can place your hands behind your head and interlock your fingers. This will make your core work harder. Make sure that your chest is lifted and you’re looking up. Try to go as low as possible and then rise up slowly, while keeping your back straight the entire time. Place your feet side-by-side if you want to increase the level of difficulty. 

  1. Lunges

Lunges are great for making your quads, hamstrings, and glutes stronger. They also help with flexibility and improving your range of motion which is important for long-distance running.

How to do them

Stand straight and take a step forward with one leg while bending both knees. The knee of the leg that took the step should bend at a 90-degree angle and your other knee should barely touch or hover just above the ground. You can then push back up, take another step with the opposite leg, and complete the entire process. If you don’t have much space, just return to a standing position and repeat with the other leg. 

  1. Single-leg deadlifts

One-legged deadlifts help with balance and strengthening your hamstrings and glutes. These are also great if you’re looking for a quick and effective pre-run warm-up.

How to do them

Stand straight keeping your body weight focused on one leg. Hold your core tight and lift one leg behind you, while pushing your upper body forward. Lower your body as far as you can, while keeping your back straight. Slowly return to a standing position and repeat with the other leg.

  1. Pushups

Pushups are great for working all upper body muscles and your core.

How to do them

Get down on all fours, while keeping your hands and toes wider than your shoulders. Move your legs back from this position so that your body weight is balanced on your hands and toes. Keep your back straight, hold your abs tight and engaged, and slowly lower yourself while bending your elbows. Push yourself back up, while straightening your elbows. 

  1. Planks

Planks help strengthen your core.

How to do them

First, enter a pushup position. Focus on keeping your core tight while bending your elbows. Lower your body from this position so that your weight is balanced on your forearms and toes. Try to keep your back straight without sinking. Engage your abs and hold this position for as long as possible. For beginners, 30 seconds is a great start.

  1. Burpees

Burpees help increase endurance and build aerobic capacity. They will work out your entire body. 

How to do them

Begin standing up, then squat and place your hands on the floor in front of you. From this position, kick your feet back to a pushup position. Keep your back straight, complete a pushup, and jump back into a squat by kicking your feet forward. Stand up straight and repeat the process. 

As you get stronger and become more comfortable with these beneficial exercises, try to increase the difficulty level. You can do more reps, more sets, or increase the amount of time spent doing an exercise. By adding these exercises to your routine, you reduce the chance you experience runner burnout.

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Inspire Yourself and Keep Chasing Your Running Goals

5 tips to inspire yourself, boost your motivation, and become a better runner

Let’s face it, there are days when you don’t want to wake up at the crack of dawn for a run. Similarly, no one really wants to leave work, get home, and head out for a run. No matter how much you love running there are going to be days when you don’t feel like it. This happens to all runners. There’s a secret ingredient that can help you overcome this: inspire yourself. This is helpful for every runner, especially if you’re training for your first half marathon.

Set smaller goals that lead to your large goal, like the finish line.

Inspiring yourself is easier said than done. The difference between those who give up and those who keep running is motivation. Running provides amazing benefits, but you can’t take advantage of them if you don’t run. There are many ways to inspire yourself no matter what level of runner you are. Even the most experienced runners will revert back to what they first learned when they started running. Whether you just started running or need a refresher, the 5 tips below will help you inspire yourself.

  1. Start small

The easiest way to scare yourself away from running daily is to choose large goals that you can’t yet reach. You can’t run ten miles on your first day, much less at the end of your first week. Creating larger long-term goals and smaller short-term goals is the key to success. 

You need to understand your body and your limits. How much are you comfortable with running in a day? Start small and when you get used to that, increase the distance. Eventually, you’ll reach your goal of running ten miles a day. You can inspire yourself along the journey by setting small, accomplishable goals and achieving them.

  1. Mix it up

Mixing it up can help you keep it fresh and avoid runner burnout.

Running along the same route can become boring and routine. Mix it up and change your routes every few days. You can explore new areas (just make sure they’re safe places to run), enjoy new parts of your city, and most importantly, find reasons to keep running. You could even meet other runners and make new friends along the way. Allow yourself to use running as a way to unwind and explore, instead of seeing it as a chore. This strategy will also help you avoid runner burnout.

  1. Tell your friends and family

There’s no better way to stay motivated than to tell the people you know about your running goals. You’ll feel a sense of accomplishment, hold yourself accountable, and you’ll have one less excuse to give up. Share photos from your run on Instagram or Twitter. Use relevant hashtags so other runners can see what you did. You can see what they’ve done and might get inspired by them. Sharing your fitness goals makes you accountable for your success. You just might inspire someone else along the way.

  1. Expect failure

Failure will help you achieve your goals.

No one has ever succeeded 100% of the time. Failure can be a key factor that demotivates people from continuing running. The secret is to know about this ahead of time so you can be prepared for it. If you miss out on a day of running, that’s fine. If you catch a cold and can’t run for a week, that’s fine. Running is all about taking care of yourself, understanding your limits, and doing your best. Not someone else’s best.

Expect to fail, and know that even if you fail to meet your goal, you will have another chance to succeed. It’s also important to learn why you failed. Were you not paying attention to your stride and did you land awkwardly? Did you not hydrate enough or eat before your run? Perhaps you started your long run too fast. Everything that could lead to failure is a teachable moment from which you can learn.

  1. Just do it

You’ve probably heard this one plenty of times before, but it works! If you’re procrastinating and don’t feel like running, just get up and run. Once you’re actually running, there’s a good chance you’ll keep going. There’s an old saying that getting your shoes on is the hardest part of the run. So lace up those shoes and go. If you need more motivation, add a small reward at the end of your run. Something that you’ll look forward to. Remember, running can reduce stress and anxiety. You’ll feel much better at the end of your run, even if it’s a short one.

There are going to be days when you don’t feel like running and there are going to be days when you fail to reach your goals. If you inspire yourself, then that’s like having a personal coach who completely understands you and is there to help you on your running journey. Stay motivated, keep running, and pretty soon you’ll reach your long-term goals.

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How the Right Amount of Sleep Can Make You a Better Runner

Understand how the right amount of sleep can help you become a better runner

Sleep is a necessary part of your body’s recovery process. If you enjoy long-distance running, building up your endurance, and becoming healthier, then the right amount of sleep is paramount. People between the ages of 18 and 65 typically need six to eight hours of sleep every night. Going to bed late and waking up early could be counterintuitive to your growth as a runner. When you go to sleep, that’s when your body’s recovery really goes to work. Learn how the right amount of sleep can make you a better runner. Pro tip: make the right amount of sleep a weekly short-term goal, it’ll help you get to your larger goal!

How you become a better runner with the right amount of sleep

  • Beat fatigue

Do you sleep less so you can work more hours or run extra miles? You might do this, but you’ll definitely feel tired the next day. Running when you feel fatigued can wear down your muscles. It also increases the likelihood that you won’t perform at your normal level. Ultimately, this could wear you down or make you sick and force you to take time off to rest. Beat fatigue and be proactive when it comes to sleep. Make it a point to go to bed earlier. Follow our long-run recovery timeline and take a nap on the weekend. Making sure you sleep enough helps you stay healthy and boost your body’s immunity.

  • Maintain a healthy weight

Getting enough sleep helps support your body’s immune system.

Not sleeping enough could make you feel hungrier the next day. Save time and eat healthy with these easy-to-make weeknight recipes. Without sleep, your body isn’t as effective at converting carbohydrates into glycogen. If you’re trying to lose weight, then skimping out on sleep to focus on running won’t lead to weight loss. This also prevents lean muscles from forming. Instead of waking up earlier to run longer, get some extra sleep and run a shorter distance. 

  • Repair your body

During sleep, the body synthesizes proteins, regenerates cells, and helps your body heal. And yes, every hour counts. With the right amount of sleep, your body has the time it needs to fully recover. If you don’t get enough sleep it could compromise your immune system and health. You’ll feel fatigued more often and won’t see improvement.

  • Perform better

A good night’s sleep helps your body make the necessary repairs after a run or workout.

HGH, also known as human growth hormones, are released in your body after you fall asleep. Researchers from Stanford showed that athletes who slept longer than their usual sleeping hours performed better. When you sleep, your body gets the time it needs to recover. The HGH in your body stimulates the recovery process. When you wake up feeling refreshed the next day, your body has healed itself from the previous day’s activities. 

  • Advice to sleep well

Everyone has their own tricks to falling asleep at night. Make your bed a phone-free zone. This will keep you off social media or checking email one more time. Add a fan to your bedroom. This will provide white noise and keep the air flowing. Running in the evening can also improve your quality of sleep. If you run at this time, check out these other benefits and safety tips.

Getting the right amount of sleep can make you a better runner. It allows your body to repair itself so you build strength, stamina, and endurance. Give your body the time it needs to properly heal and it can make you a better runner. The right amount of sleep is a crucial part of your body’s recovery process. Prioritize sleep just as much as you prioritize training, eating healthy, and properly hydrating.

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Add Epsom Salt Baths to Your Recovery Plan

Learn how you can recover faster with Epsom salt baths

Epsom salt baths have relieved pain and reduced muscle soreness for centuries. You should add them to your recovery plan if you run on a regular basis and still feel sore after stretching and foam rolling. Epsom salt baths could be the perfect way to boost your recovery process. Pro tip: it’s okay to take a day off from running, especially if you’re experiencing one of these 6 symptoms.

Epsom salt has relieved pain for centuries.

Epsom salt is a naturally occurring substance that’s extracted from saline springs in Epsom, England. It was first discovered in 1618. People have been using Epsom salt baths to relieve pain since then! Epsom salt baths are believed to be effective in healing sore muscles and relieving pain. This is great news for runners who want to relieve their sore muscles, aches, and pains. Epsom salt is also effective in reducing stress. A 15-minute soak in warm water mixed with Epsom salt can provide runners with the three benefits below.

  1. Pain relief

Epsom salt, when dissolved in water, separates into magnesium and sulfate. Magnesium is known for improving blood circulation in your body and aids in muscle regeneration. Sulfate can aid in your body’s recovery process. If a 15-minute soak doesn’t help with shin splints, these 8 additional tips can help.

  1. Relieve muscle soreness and stress

If you enjoy intense running or going on long runs, then you may experience muscle soreness. Your muscles could also feel sore on your recovery days. Stress and intense exercise can both deplete magnesium in your body. This makes you susceptible to cramps and aches. Epsom salt baths give you the opportunity to replenish the magnesium levels in your body. Speed up the recovery process even more when you follow this timeline after your long run.

  1. Prevent muscle inflammation

A 15-minute soak can relieve lower-body soreness after a workout.

Epsom salt baths have been used to treat sprains, strained muscles, and even bruises. Soaking in a 15-minute bath will help your body relax, speed up the recovery process of your muscles, and relieve pain in your body. If you’re at work and feel stiff or sore, try these stretches for runners who sit all day until you can get home to soak.

Soak the pain away

To soak in an Epsom salt bath, all you need is a bathtub and warm water. The water shouldn’t be too hot, but warm enough so that you feel comfortable during your bath. Try this lavender-scented Epsom salt if you soak before bed. This unscented version will get the job done too.

Soak two to four cups of Epsom salt in your bathtub and stir the water until the salt dissolves. You can also add any essential oil of your choice to the water for additional relief from stress.

You should soak for 15 minutes at most.

Soak in the water for no longer than fifteen minutes. Don’t stay in the water for longer than 20 minutes to prevent any toxins that the Epsom salt bath removed from your body from being reabsorbed. Take a quick shower to wash off the Epsom salt. Epsom salt can dry out your skin, so a quick shower is a good idea.

Epsom salt baths are a great recovery aid for people who enjoy running. A time tested tradition that can alleviate pain, reduce stress, help your muscles relax, and aid in the recovery process. This is true for veteran runners or someone who started running today.

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What to Wear on Your Run Based on the Temperature

Be prepared for any weather on your next run when you know what to wear

Knowing what to wear can keep you running in the hottest days of summer and the coldest days of winter. If you aren’t dressed properly you could experience discomfort while you’re running. You won’t have to skip a run because of the weather when you’re dressed in appropriate running gear. Summer running clothes are obviously different from winter running clothes. But how different?

Wear a rain jacket if it’s raining and layer according to the colder temperatures.

You’ll need to focus on entirely different things when you’re running under different temperature conditions. For the spring and summer months, ventilation is key. The more breathable your clothes are, the more comfortable you’ll feel. But for the cold winter months or wet-rainy days, your clothes should be made of insulated material and you should dress in layers. Check out our helpful advice and know what to wear based on the temperature. Whatever the weather, stay safe on your run with these 7 safety tips.

90°F+

Light-colored, sweat-wicking gear is essential when temperatures exceed 90°F.

This kind of weather is extremely hot so ventilation is critical. Running in light-colored singlets and shorts is ideal. Some women run in their sports bra and some men run shirtless. Make sure you apply sunscreen! Moisture-wicking socks help keep your feet dry. You sweat a lot, so quick-drying material can wick away sweat without slowing you down. A hat and sunglasses are crucial too as they will protect your head and eyes from the sun’s rays. Pro tip: here are some additional ways to beat the heat.

70-90°F

This kind of temperature is still warm for most runners, especially if it’s muggy with humidity. Again, running gear that’s light-colored and wicks sweat is ideal. Shirts, singlets, and shorts will work in these temperatures. Wear reflective running gear and follow these safety tips if you run in the early morning or evening.

60-70°F

Leggings and a pullover are great to wear running as temperatures begin to drop.

When the temperature begins to drop, that usually means runs are getting longer and longer. You might still wear a shirt and shorts, but you might also include a thin pullover. It’s a good idea to dress in layers if needed because you can always take off the pullover and tie it around your waist. As your miles increase, make sure you properly recover by following this long-run recovery timeline.

50-60°F

This temperature range is ideal for most runners. Opt for your favorite running shirt and a comfortable pair of running shorts. Don’t forget your pullover. As temperatures begin to drop, you’ll want to wear a hat to help keep your head warm.

40-50°F

This kind of temperature can be extremely pleasant for an outdoor run. A long-sleeved pullover, shirt, shorts, and moisture-absorbent socks will set you up for a great running experience. As the temperature falls below 45°F, consider swapping out your shorts for leggings. Wear a hat or beanie to keep your head warm. Consider gloves if your hands take a long time to warm up. Follow this 10-minute warm-up to get your body ready to run in the colder temps.

30-40°F

Moisture-wicking socks and comfortable shoes are essential for all temperature ranges.

This is when you’ll start to feel chilly on your runs. It’s time to start layering! You’ll need at least two layers on top, running tights, and wind/waterproof gloves. Add a third layer on top if you don’t like the cold. A headband or beanie can keep your ears warm. Moisture-absorbent socks are still necessary. 

20-30°F

It’s time to bring out your lightweight jackets! A base layer and two long-sleeved tops will keep you warm. Add your lightweight jacket on top of that to prevent yourself from feeling cold. You’ll also need thick running pants. Alternatively, consider thermal leggings and wear your running shorts/capris/track pant on top of it. Add your moisture-absorbent socks, warm gloves/mittens, and a cap for your head, and you’re ready for your outdoor run! 

Even if you live somewhere where the temperature can go from crazy hot to biting cold within the same year, you can keep up with your outdoor runs with the right outfits. This is the complete list of clothes you need to run for any temperature. As long as you dress accordingly and know what to wear, you can knock out those runs and keep your training on schedule.