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Running at Night: Benefits and Safety Tips

Running at night has its benefits, but make sure you follow these safety tips

Why do you prefer running at night? Do you work late and like to sleep in? Is your schedule during the day hectic and unpredictable? Maybe you prefer to breathe in the energy of the day as it comes to a close. Whatever your reason, running at night has its benefits. But like running at any other time, there are some safety tips to follow. Pro tip: as your miles increase, one of these running mantras could give you the spark you need.

Benefits

1. Less foot and vehicular traffic

You could have the roads to yourself when you run at night.

Running in the morning lets you absorb the sun and fresh air. But you also encounter cars, buses, cyclists, and fellow runners. This can make your morning run seem congested. Most people are at home in the evening, probably eating dinner or watching their favorite show. This means they’re not out riding their bike or driving their car. 

2. Provides stress relief

Deadlines, office politics, and relationship management can make you feel like you’re carrying a mountain on your shoulders. Luckily, running at night can shave off that workplace stress. Let go of your frustrations and tension with every mile you complete. Laughter provides stress relief too. These hilarious running memes will brighten your day!

3. Increase running consistency

Are you NOT a morning person? Don’t let your morning blues stop you from following a training plan. Mornings aren’t the only time you have to complete your workouts. Running in the evening gives you another opportunity to achieve your fitness goals. Maintain full consistency when you effectively warm-up before running at night.

4. Improve your quality of sleep

You just might sleep better after running at night.

Night runs are great for people who are thoroughly exhausted after their run. It helps them induce a deep and more sound sleep. If this is you, running at night could help you fall asleep faster and sleep longer. You’ll wake up feeling refreshed and ready to take on the next day. Pro tip: even though you’re tired, make sure you properly cool down after your run.

Safety Tips

  • Wear reflective clothing

Make yourself visible to pedestrians, other runners, cyclists, and oncoming traffic. The material on your reflective running gear will help others see you. You still need to pay attention to your surroundings, but being visible to others goes a long way to keeping you safe. For added visibility, wear a headlamp or lights that wrap around your arm or ankle. For a headlamp, check out the Black Diamond Spot Lite 200. Don’t forget to layer your clothing according to the weather.

  • Follow well-lit routes

Stick to routes with bright street lights and areas that are more frequented by people in the evening. Depending on the area where you are running, it will help you gauge your safety. You can see what’s going on around you and react to scooters, bikes, or anything else lying on the ground. With more people around, they can help you if you feel unsafe or need medical attention during your run.

  • Run against traffic

Look both ways, even if you’re allowed to cross the street.

Run in the direction of oncoming traffic gives you the opportunity to see what’s coming at you. This allows you to react accordingly should you feel like you’re in danger. If traffic is behind you, you don’t have the opportunity to see what’s coming behind you. Your reflective gear and the car’s lights will help drivers see you. When crossing a street, look both ways, even if you have permission to cross.

  • Pay attention to your surroundings

As an avid runner, you’re likely going to be in that ‘zone’ and feeling good. However, you still need to keep an eye on your surroundings at all times. Watch out for dangerous situations or obstacles on your run. If you feel uncomfortable heading in a certain direction, turn around or cross the street. 

  • Tell someone about your route

Before heading out on your run, inform your friend, partner, or roommate about where you will run. If possible, turn on your GPS location and share it with them. Let them know about your planned miles, pace, and anticipated return time.

  • Carry your cell phone

Don’t forget to take your phone. Apart from tracking your location, it can come in handy in case of an emergency. Most runners take their phone with them to track their run, get their analytics, listen to music, or all of those three. By having your phone with you on your run you can check a map if you get lost, call for help during an emergency, or tell a friend to meet you for drinks if you decide to stop running!

Do you plan on running at night because you’re not a morning person or it fits your schedule better? Keep it fun, safe, and exciting by following the tips and precautionary measures mentioned above. You’ll keep getting better as a runner and really enjoy the benefits of running at night. As you become more comfortable running at night, utilize these 7 tips to get the most out of your training.

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Powerful Running Mantras That’ll Give You a Spark

Feel free to use these running mantras the next time you need a spark

If you see a runner’s lips moving, but not saying anything, chances are they’re reciting a mantra. They might be using their running mantra to get them through a tough point or to fight that little voice urging them to stop. Running mantras could even be used to remind a runner of what they’re trying to accomplish. Whatever the reason, runners recite these to give them a psychological boost. And it works! We asked for what you rely on in an Instagram post. Feel free to use the responses below!

If you’re looking for more motivation or need a good laugh, check out these hilarious running memes!

 

@kortneymcampbell – “Be the tortoise, not the hare.”

@babbilou (during a race) – “Believe in your training.”

@rrathlete – “I am in control.”

@nick.harrelson – “Your body won’t go where your mind won’t push it.”

@2run4 – “The only way is through.”

Need some more? Below are some of the running mantras the staff at High Five Events use.

Tina – “#1. Relax and enjoy. #2. Margaritas. Can be combined if needed!”

William – “Each step is a step closer to the finish line.”

Megan – “One foot in front of the other.”

Emily – “If it hurts, just slow down. You’ve got this!”

What’s the running mantra you use when you need it most during a run? Let us know on Facebook or Twitter!

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Excuse Busters That’ll Keep You on Track

These 5 excuses busters will keep you on the path towards your goals

We’ve all been there. We have the best intentions of following a workout routine, but sometimes life gets in the way. Next thing you know we’re skipping more runs and workouts than we should. There’s good news, you’re not alone and these excuse busters just might be what you need! The goal is to anticipate these situations and be prepared. Below are 5 excuse busters to the most common reasons for skipping your run or workout. Pro tip: include this effective 10-minute warm-up before your next run or workout.

  • You’re too tired

Taking time off when you’re tired is important, but sometimes a workout is just what you need to get a boost of energy. Exercise increases blood flow and the release of serotonin and dopamine. All of which will help make you feel better. 

Solution: Maybe your regular workout is not ideal if you’re tired. Try less-intense exercise such as yoga or walking. They can be just as beneficial. You’re getting outdoors, enjoying fresh air, and increasing your blood flow. Pro tip: speed up the recovery process when you follow this long-run recovery timeline.

  • Not fun anymore

Getting out the door for your next workout is easier to skip when it’s not fun anymore. You can justify skipping that run or ride because you don’t get the same type of enjoyment. Chances are high that you’re getting burned out.

Solution: There are some options to making your workouts fun again! Try updating your playlist. These tunes might be just what you need to get going again. Plus, you’ll look forward to the next song. Switch up your routine. If you run on the roads, try the trails. If you ride the same loop on your bike switch it up. Lastly, meet up with a friend or two. Working out with friends is a great way to pass the time during your workout. Pro tip: check out these hilarious running memes and remind yourself why you love to run.

  • Not enough time

Life can be crazy sometimes. When we look at our packed schedules we might think the last thing we have time for is a workout. Try this, instead of finding time to work out, make time to work out.

Solution: You don’t need to work out for an entire hour to get the benefits from exercise. Sometimes 30 minutes can be enough. Try waking up 30 minutes early to exercise. Take some time off during your lunch break to ride your bike. You can also multi-task. For example, how about doing some body-weight exercises while you binge-watch your favorite series? Also, if kids are preventing you from working out, you can get them involved in your routine. Schedule family walks/runs/bike rides around the neighborhood.

  • Just not motivated

Sometimes improving our health or getting a PR in our next race is not motivating enough to help us stick to a workout routine. 

Solution: Set smaller, short-term goals that are realistic and achievable. While setting big goals is important, it might take a long time to accomplish them. You might become unmotivated over time. For some people, having someone else to exercise with can be very motivating. Finding yourself an accountability partner can be helpful. Lastly, doing something that is not fun is definitely not going to be motivating, so find a type of exercise that is fun for you! 

  • Missed the last run or workout

It’s easy to justify passing on a run or workout when you missed the last one. But don’t! You don’t have to necessarily make up what you missed, but continuing with your plan is the best choice for you.

Solution: If you missed a morning run, try completing it in the evening. If you miss the run entirely you have some options. You can move forward and continue with your training plan. Another choice is to switch the missed run with your rest day since you essentially had a rest day. Both of these options help you stay on track with your training. 

Whether it is a lack of time or motivation, we’ve all made some excuse to skip a workout here and there. The good news is that there is always a way to defeat our excuses. Make it a priority, and prepare to crush your next run or workout with these excuse busters! No more skipping your run or workout with these 5 solutions.

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3 Ways to Improve Your Downhill Running Technique

Advice to prevent injury and improve your downhill running technique

Jogging uphill can be a difficult feat from a cardio perspective, but running downhill is a lot more challenging for your body. Why? Muscles shorten and lengthen or contract concentrically and eccentrically. Eccentric contractions require more energy and experience more wear and tear. The downhill running technique uses a lot of eccentric contraction, especially on the lower leg muscles and quadriceps. By mastering your downhill running technique, you will improve your form and put less stress on your body. Pro tip: make sure you complete those hill workouts with this advice to maintain your training during the holidays.

Tips to improve your downhill running technique

Remember, it’s important to properly warm-up before any run, especially a hill workout. This 10-minute warm-up will get you started!

Look ahead, not at your feet

The human brain is adept at instantly interpreting what the eyes see ahead. Proprioceptors in muscle, fascial, and connective tissues send direct signals to the brain about where you are on the hill. When you look ahead, it gives your body and brain enough time to respond. This allows you to use gravity to your advantage. Take a few seconds to stand and look six feet ahead of you. Now look down at your feet and get a sense of what’s happening to your hips. They’re probably behind your center of gravity. Benefits include:

  • contract and shorten the quad muscles before movement
  • strengthen big muscle groups like hamstrings, glutes, and quads
  • strengthen hips to stabilize joints and maintain alignment

If you look ahead and engage your core your hips will stay in your center of gravity. It’s easier to absorb force, propel forward, and stabilize from this position while running downhill. Pro tip: running downhill provides a great opportunity to recover and build your mental toughness.

Engage your core

What is the core and what role does it play in your form? The core is a set of muscles that connects the lower and upper body. From the deepest to the top layer: transverse abdominus, internal obliques, rectus abdominus, and external obliques. These muscles work together to provide you with stability while helping you propel forward in your running technique. If these muscles are not working properly, the large muscles try to offer stability but with a lot of tension and alignment issues. This can worsen your injuries. When you have a strong core, you will develop a good posture. This can help maintain your center of gravity as you dart down the hill. Keep in mind, running surfaces change as you stride downhill, especially on long runs. A strong core will help you move nimbly. Pro tip: recover faster with this long-run recovery timeline.

Perform running downhill drills

Forward or lateral hops

This drill will help you develop a stable core and quick tempo. Try to stay tall the entire time while keeping your feet together. Begin by practicing for 20 seconds and work to 45 seconds.

Grassy hill

Go to a grassy area such as a park or golf course. Start with a hill that’s easy to tackle. Run down this hill with quick feet. Begin with quick repeats, anywhere from 30 to 60 seconds. This will give you more confidence and help your brain build new movement patterns.

Supine marching

This exercise engages and strengthens your core. While lying on your back, pull your belly button in, toward the spine. Engage in marching steps.

Mastering the downhill running technique is easily accomplished if you practice downhill drills, engage your core, and practice forward gazing. Better your technique and incorporate these 12 tips to make running that much easier.

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5 Ways to Maintain Your Training During the Holidays

Training during the holidays can be tougher, don’t let it slip with our advice

The holidays are around the corner and your training is going well. You’re progressing nicely and increasing your distance as planned. You’re feeling well, eating healthy, and have a nice routine. Don’t let any travel, excess food, or additional plans alter your training during the holidays. Maintaining your training during the holidays will lead to greater success on race day. Pro tip: if you find yourself feeling stiff, loosen up with these 4 simple stretches.

Have a plan

You already have a training plan. Stick with it! Don’t have one? Start one! Even if you have to adjust your training schedule, stick with it as best as you can. If you normally complete your long run on Saturday but can’t one weekend, switch it to Sunday. It might throw you off a bit, but sticking to your plan closely is beneficial. Either way, make sure you follow our long-run recovery timeline. Pro tip: if needed, flip your rest day with a run day to better fit your schedule.

Get an early start

If you’re used to running early, this is perfect! If you’re not, this is normally the best time to run, especially during the holidays. There’s less going on early in the morning. This gives you a better shot at knocking out that run or workout. Plus, when you get an early start you get it out of the way for the day! Training during the holidays can be tough. Chances of not completing your run increase as the day goes on. Make sure you properly warm-up.

Find a partner

Accountability is huge. Find someone to run with you and be your partner during the holidays. If you’ve already got a few training partners and can’t run with them because of travel, schedule a quick FaceTime before your run. Even a virtual get together is a great way to hold each other accountable. You can even chat afterward just like you would if you were together. 

Prepare

Planning ahead is a great way to keep up your training during the holidays. If you’re traveling, take your gear with you! Make sure you have clothing that’s appropriate for the weather. Take your preferred hydration and nutrition with you. Don’t forget the smaller items like your booty band, running belt, watch, or headphones. Even if you aren’t traveling, the holidays can be time-consuming. Make sure the clothes you’ll need are ready and that all of your items are fully charged.

Reward yourself

This is the best part! The holidays can often mean great food and amazing desserts. Don’t feel bad about rewarding yourself, especially when you are training during the holidays. But at the end of the day, rewarding yourself with that dessert you’ve been eyeing is an excellent motivator. 

There are many ways that your training during the holidays can be derailed. This advice will keep you going, give you the flexibility to adjust and make sure you stay on track to accomplish your goals.