Best 10 Running Apps

If you run with your phone for music and tracking there are a variety of apps that will make you a better runner. When you’re looking for the perfect application, you’ll want to consider the features and price before you make your decision. Read on for the best 10 running apps.

Not all people are worried about monitoring their vitals and their exact route, while others are more focused on burning calories and losing weight, or improving speed. You can choose the app that has the most benefits for the exact type of training you’re aiming for by checking out the best 10 running apps below.

Best 10 Running Apps

1. Nike + GPS

The Nike + has GPS and will map your path on an interactive map. It has a coaching program that will set out a training program if you have future races coming up, and you can set running challenges to set goals and compete with other people. The coaching option will train you for races from a 5k to a marathon. The app plays music while you run, it is cheap and easy to use, and it has an option to calculate miles on the shoes you wear while you run.

2. Strava Running and Cycling

With the Strava running and cycling app you can track and time all of your sessions with the GPS, and you can compare with people all around the nation. You will see where your times are placed on the leaderboards if you choose to share your workouts. You can link the account with social media, monitor your heart rate, and get training tips.

3. Runmeter GPS

This application uses large fonts to easily read while on the go. It automatically compares your runs to previous training sessions, and will send alerts to your email and can link with your social media accounts. You can customize the alerts that you get while you’re running, and the voices that you hear. The GPS system also tracks distance and speeds.

4. Endomondo Multisport Master

This is great free running application that tracks your distance and time outdoors, giving you interval readings and allowing you to set goals. You can manually enter the workouts you do inside on a treadmill, and you can share your workouts with friends. You can keep track of cycling and other activities that are a part of your running training with this application. You can also get more features if you pay for the enhanced version.

5. Garmin Fit

One of the biggest benefits of the Garmin Fit app is that it allows you to play music while you work out, and you can change songs without having to pause the run and interfering with your workout. The GPS and mapping system allows you to put in the destinations you want to run to, and then it calculates your mileage, speed, heartrate and calories burned throughout the workout. There is also a Garmin wrist device you can use in correlation with your mobile app. The Garmin Fit app is also available for Android users here.

6. iSmoothRun

One feature the iSmooth app offers that most other running programs neglect is your stride rate, or cadence rate. The app is designed to help you increase your strides, and it has coaching programs to set goals. You can even race your previous times. The application records the weather conditions, distance of the run, calories burned and heart rate, so you can look back at everything after each run. It doesn’t interfere with playing music or podcasts either.

This app can also be used rowing, cycling, on the elliptical and more. This application was created by military professionals to help provide intense training workouts.

7. RunKeeper

The Runkeeper Pro app is one of the most popular running apps for the iPhone. It is easy to use, if you want the jogging only feature it is free, and it tracks your distance and time. You can easily share runs with friends and family on social media platforms, and get comments and words of encouragement when you are out on a run.  If you want more features than the free application provides, the Runkeeper Pro is $4.99.

8. Map My Run GPS

Map my run is great because you don’t have to decide where you will run in advance. Instead, you put in how far you want to run, and what type of terrain you want to run on, and Map My Run will create the route for you. Plus, it offers all of the tracking, timing, heart rate, and calorie burning features the other applications have. You can explore trails and paths around your living area you never knew existed, and you can easily find great running routes while you are traveling.

9. Runtastic

The free app version of Runtastic offers geotagging, running splits, distance tracking, a music player, cheering and an option to see the map while you run. For the Pro version, you can get interval training programs, signals for water breaks, heart rate monitoring and designed routes. This is a very user friendly application that works the best with the iPhone and Android phones.

10. Running for Weight Loss

Running for Weight Loss was designed to provide high intensity interval training workouts for those who are looking to lose weight. The app allows you to pick a beginning level, and then designs a week’s worth of workouts. The workouts are altered to your speed and abilities, to help you keep losing weight. This application is also great for people looking to increase speed during their long runs.

Not all applications will work great with your phone, so read reviews to see which programs are the most compatible with your software, so you don’t have malfunctions or issues while you run. You may want to try out a few different applications before you find what’s best for you.

Some people prefer to see how other people around their age and gender are performing, and they need to push themselves by competing on a public platform with hundreds or thousands of other runners. Others may want to keep their progress private, racing their own times and setting their own running goals. Having any mobile app will be better than having nothing at all, or trying to keep track of everything manually. What’s the best running app do you use? Post your questions or

Best 10 Cheap Running Shoes

Runners can be fooled into thinking that a new running shoe that is very expensive is going to make them a better runner. A great shoe that is comfortable and offers support can make running more enjoyable and better for your body, but you don’t have to spend a fortune to get something that is high quality. Read on for the best 10 cheap running shoes you would consider.

There are a lot of cheap running shoes that you can get for less than $70.00 or around that price point that are going to last, and that you’ll love to wear when you go running. The way that you run and the type of support you need will determine what type of running shoes you need, and how much you end up spending. Here are best 10 cheap running shoes that are great for training and for those important race days.

Best 10 Cheap Running Shoes

1. New Balance MXE630

These are a great training shoe for approx. $40.00, providing you with comfort and longevity. The shoes have EVA and foam midsoles, traction for a variety of running surfaces, both mesh and leather for breathability, and they weigh less than 12 oz. The shoe comes in a variety of colors for both genders, and has a tie closure for snug fit.

2. Nike Air Max Defy Running Shoes

The phylon forefeet paired with the air pocket heals provide substantial cushioning. The shoes have TPU cages, external panels and a mesh exterior for breathability, and waffle bottoms for great traction while running. These shoes can be purchased for approx. $60.00.

3. New Balance MT110

This durable trail running shoe only weighs 8 ounces, and features a rubber HHR sole for shock absorption and a 4-millimeter drop. The Revlite midsole is going to cushion the foot for a comfortable run, and there is no tie required although the shoe still provides a snug fit. Runners can get into this shoe for approx. $60.00. 

4. Adidas Climawarm Blast

This is the perfect outdoor running shoe for those living in colder climates. It has an air mesh upper over molded synthetic design that is going to keep the feet dry while running. The flexible outsoles and the supportive textile lining make it a comfortable shoe, and it has great rubber soles with a lot of traction for all running surfaces.

5. Saucony Grid Fiya

This running shoe offers many great features for a low price. You get a stable heel grid cushion and molded insole for support and comfort, along with a carbon rubber outsole for traction and stability. The upper mesh design and synthetic overlays allow the feet to breath during a run, and the IMEVA insole provides great shock absorption.

6. Brooks Unisex T7 Racer

These are the ultimate race day shoes on a budget by one of the most trusted companies in running footwear. The shoes are incredibly lightweight to keep you moving swiftly, and they are designed to make your foot more aerodynamic. It wraps your arch to prevent straining during a long run, and has layers of synthetic overlay for cushioned support. The air mesh fabric is going to keep the feet cool for your longest runs.

7. Adidas Adizero Feather 2.0

This shoe features the Climacool technology to keep the entire foot cool during a run. The exterior construction has the SPRINTFRAME support system, to prevent pronation and support the heal. The molded sole is going to offer both stability and comfort for all areas of the foot, and is going to absorb shock. The TORRISON SYSTEM the Adizero Feather offers allows the front and back of the foot to move independently to reduce foot strain.

8. Reebok Premier Zigfly

The Reebok Premier Zigfly running shoe is great for people that have problems with their ankles, shins and joints. It’s designed to minimize joint pain and absorb shock, helping runners train longer. The shoe has a PlayDry liner that manages the moisture in the shoe, keeping the feet dry a cool. It has a robust carbon rubber sole and a synthetic mesh exterior.

9. Asics Gel-Nimbus 16

The Asics Gel Nimbus has a FluidRide midsole with a lot of cushioning for comfort and support, and has gel in both the rear foot and forefoot for added luxury. The rubber soles will absorb shocks, and the seamless design reduces skin irritation. This running shoe is great for all terrain and distances, and some older models of the shoe can be found for approx. $74.99. It also has a wide variety of color options for both genders.

10. Saucony Fastwitch 6 Running Shoe

The Saucony Fastwitch 6 is designed to be a very lightweight running shoe. The exterior of the shoe has a carbon rubber sole designed to last. The shoe is composed of FlexFilm overlays to hold a firm structure while being lightweight, and it features the High-rebound Dual Density Saucony Super Light EVA midsole.

What shoes do you currently run in? Let us know in the comments.

Adidas Smart Run GPS Review

Today we look at the Adidas Smart Run GPS running watch, which can be as effective as having your own personal trainer. The Adidas Smart Run is more than a simple an activity tracker as it replaces the need for a strapped heart rate monitor but also features GPS, Wi-Fi and Bluetooth connectivity. Read on for the Adidas Smart Run GPS review.

Adidas Smart Run GPS Review

What makes the Adidas Smart Run unique is it’s the first GPS running watch that combines a strapless optical heart rate monitor into a GPS unit. The Smart Run is clean, simple to use and the strapless heart rate monitor would appeal to anyone who doesn’t like wearing additional straps to receive additional data about their workouts.

The Adidas Smart Run is comfortable and lightweight enough to wear all day and the color touchscreen is intuitive to use. So first impressions after unboxing the Adidas Smart Run GPS watch is how clean and simple the unit is, which arguable makes the watch pretty stylist. Some of the features of the Smart Run include:

  • A large and clear color touchscreen, which can be customised to show your preferred workout views
  • Strapless optical heart rate monitor allowing users to monitor their heart rate
  • Built-in GPS that allows runners to monitor their speed, distances, cadence and routes
  • Music player that allows you to store up to 3GB of your favourite workout tunes
  • Compatible with Bluetooth so you can wirelessly listen to your music collection

Positives:

  • Features a strapless heart rate monitor, GPS and wireless music player, which combines everything a typical runner needs
  • Large clear color touchscreen makes it easy customise and view what you want
  • Accurate GPS that tracks your position, heart rate, speed and distance travelled through GPS as well as the motions you make via accelerometer.
  • Your performances can be measured with coaching programs that will work with you to help you to improve and continue with your progress.
  • The watch is tough and sturdy to withstand most of the outdoor elements
  • Can store up to 3GB of music
  • Watch can be synced via Wi-Fi
  • Bluetooth compatibility allows users to use wireless headphones to listen to music
  • Battery life of up to 8 hours (without music) or up to 4 hours (with music)

Negatives:

  • Expensive high end price of approx. $399.99
  • Battery life can seriously decrease if used with everything on such as music, Bluetooth, GPS or Wi-Fi.
  • Users require a Wi-Fi connection and miCoach user account in order to activate and use the watch, although this only takes a few minutes to set-up once.
  • Data can only be uploaded via Wi-Fi. This can be a problem if you travel or don’t have access to a Wi-Fi network.
  • Unable to export your workout data
  • Music playback can be a little quiet

Specifications

Color: Black

Display: 1.45” full colour trans-flective TFT LCD

Touchscreen: 184px x 184px

Battery: 410mAh lithium ion

Battery life: Coaching with music: up to 4hrs; Marathon mode without music: up to 8hrs

Charging time: up to 4 hours

Weight: 2.8 ounces

Materials: Soft touch silicon strap, stainless steel bezel, buckle and detailing, magnesium back plate;

What’s in the Box?

1 x Adidas Smart Run GPS watch

1 x USB charging cable (Micro USB and cradle)

1 x User manual

What Other People Say About the Adidas Smart Run

Best fitness tracking product yet!“Unparalleled! Much thought was put into developing each and every bit of this great product! It will be interesting to see how a product like this can be improved further!” By Hurwy from South Africa

Great gym and track assistant“Longtime runner, but only marginally interested in stats, except on long runs. Found the Smart Run had enough additional features to give it a whirl – and I am hooked. I make my own workouts, intervals, and have added in a strength workout to improve form. Love the mp3 player.” By i09K9s from Houston, Texas

Awesome!“I was reluctant to get it but after a deep review on similar products I decided to give it a try. and I have to say ADIDAS you did a great job on this product, the quality is good interface is easy to use the HRM is accurate as well the GPS ( after the update of course) battery life is just ok now what I would like to get on the next update is a Facebook app built in directly on the SW :)” By ROII31 from MA

Video on Adidas Smart Run

Conclusion

The Adidas Smart Run is an effective personal trainer that combines a workout tracker and music player into one unit for your wrist. As well as allowing runners to track their position, speed and distance travelled through the built-in GPS, the Smart Run allows users to monitor their heart rate using the strapless optical heart rate monitor as well as the motions you make via accelerometer.

Priced at under approx. $400, the Adidas Smart Run is a great fitness gadget for beginner and serious runners. Although it is not a smart watch, you still get a lot of fitness technology wrapped up in a small device. There’s nothing better if you want a personal trainer right there on your wrist. Users get great performance tracking as well as information on your progress with the heart rate monitor combined with the GPS and activity monitoring capabilities.

You may be used to having a heart rate monitor so you already know the great benefits to having it as part of your workout routine. If you haven’t, you will be surprised about how great of a product it is and how helpful it will be for your training. It’s not something a casual trainer should have and considering the price you probably don’t want to spend the money if you’re not hard-core runner. However if you are a serious runner, then you won’t want anything else but this Adidas fitness device.

Where to Buy?

Priced at under $400, the Adidas Smart Run can be picked up from Amazon.com or from your local Adidas retailer.

Top 10 Running Tips for Beginners

Running is one of the most powerful and effective forms of exercise if you’re attempting to improve your cardiovascular health and lose weight. It can add years onto your life, add elasticity to your skin (prevent wrinkles) and keep stress from affecting your day-to-day health.

Beginner runners can improve their muscle strength and protect their body by using the following running tips. Although this type of workout seems like an easy cardio exercise, it does take skill and consistency. By doing it for as little as 10-15 minutes every other day you can improve your lung function and significantly boost the strength of your immune system.  Read on for top 10 running tips for beginners.

Top 10 Running Tips

1. Stretch Pre and After Run

It’s essential that you stretch before and after a run. By stretching beforehand it helps warm-up your muscles and ensures that you don’t pull tissue or a tendon, which can take awhile to heal. Stretching improves blood flow and ensures that your muscles are getting the oxygen they need to obtain nutrients and grow stronger. Increased blood flow also prevents cellulite.

2.  Running Shoes

Wear the right running shoes and buy a new pair every 2-3 months if running is to become consistent part of your workout routine. After awhile they can wear down and no longer provide you with the padding your feet, ankles and legs need. Along with the right running shoes, ensure that you are running on soft surfaces such as on sand, treadmills or on a track. Avoid concrete as often as you can because it makes you more prone to injuries. By stretching afterwards it also delivers more oxygen to your muscles, which helps them heal faster.

3. Correct Posture

In order for you to get a full workout you will need to have the right posture. As you are jogging or running use your entire body instead of just your legs or arms. Lean forward, keep your shoulders back and run off of your toes instead of from ‘heel-to-toe.’ Running off of your heels can cause shin splints, which can be painful and take a couple of months to heal. By using your arms and upper body it will provide you with more momentum.

4. Intense Runs

A shorter and more intense run can burn more calories than an extended jog. Although jogging is equally as beneficial to your cardio health it doesn’t burn as many calories or give your muscles an intense workout. Sprints are effective if you want to gain endurance as well as muscle strength. It’s also powerful if you combine jogging with short sprints – this burns more calories.

5.  Strength Training

Incorporate your run with strength training by taking weights with you or by doing lounges on a staircase. By alternating between the two you can get a full-body workout in 30-60 minutes. Stairs will also improve your muscle tone. With stronger muscles it’s easier to run for long periods. There are Velcro ankle and arm weights that can provide you with more strength training during a cardio workout.

6.  Start Slow

If you are a beginner runner it’s important that you don’t push your body too hard. The lungs and muscles need to adjust to exercise. Start off slow and gradually increase the length of time in which you run. When you can run longer it’s a sign that your stamina and endurance has improved. Pushing your body too hard too quickly can increase the risk of injury.

7. Protein

Before and after running you should eat protein as it will replenish the muscles and make it much easier for them to recover, preventing soreness. Protein shakes also have essential nutrients that muscle tissue needs. This will give you an energy boost and help your body recover. Make sure to avoid protein supplement products that contain chemical ingredients since it can have a negative impact on your hormones.

8. Rest

Rest days are just as important as your work-out days so you should always ensure you are getting enough down-time after exercising. Your muscles need to rest and recover to grow stronger. Try to relax your body after a workout instead of being active. Also, get enough sleep at night to prevent soreness and keep your energy up to avoid skipping a workout.

9. Balance

If you don’t want to lose weight and you are using running as a warm-up activity make sure that the cardio time doesn’t exceed 20 minutes. By running for longer periods of time and not getting enough strength training you may lose muscle and fat. Too much cardio can also be a bad thing, especially if the amount of time exceeds one hour, which can cause you to waste more energy. Balance weights with cardio to get the best fitness results.

10. Control Breathing

The majority of people who start working out make the mistake of breathing through their mouths instead of their nose. By learning how to breathe your nose it will help deliver more oxygen to your brain and body, which is important during any physical activity. When you begin to make it a habit it will benefit your cardio health as well.

By following some of the above running tips, we hope running becomes more enjoyable and easier to help you to get into shape. Remember that posture, padding and how you breathe are just as important as running harder, faster and longer.

It doesn’t take long to become an experienced runner and how much you learn and how quickly depends on how willing you are to make it a consistent part of your training. It’s always best to start off slow and work your way up to being an advanced runner. Every day you can make progress and find routines that work best for you and your body.

When you begin to see progress it will motivate you more to continue pushing yourself. Remember to be versatile in where you run – such as on hills, slopes and stairs. This enables you to work on your glutes, core and leg muscles. Although there isn’t too much to learn there are techniques that make it easier to run more efficiently, lose weight and improve muscle strength. As long as you protect your muscle and bone health it can be an easy and fun experience. Have you found these running tips useful? Share your ow

10 Reasons to Love Nike GPS Sports Watch

Whether you’re an amateur or professional runner, using a GPS sports watch for running can seriously help you improve and track your running progress. One of the popular GPS sports watches currently available today is the Nike GPS sports watch, which combines Nikes knowledge in sportswear and TomToms GPS technology.  Read more for 10 reasons to love the Nike GPS sports watch.

10 Reasons to Love Nike GPS Sports Watch

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If you’re considering the Nike GPS sports watch, here are 10 reasons why you would love the Nike GPS sports watch too:

1. The Nike Sports Watch features a slim and stylish design that provides a clear easy to read display. Most runners would agree that having a clear display makes it that much easier to read your statistics while running in any conditions.

2. The watch is very easy to use and set up enabling runners to instantly strap on the watch and go out for a run.

3. The built-in GPS unit developed by TomTom provides accurate running statistics and as long as you regularly update the satellite locations on the watch, you can enjoy running in or outdoors.

4. You can easily customize the display to show what you want such average pace, distance or clock etc.

5. Again, the GPS connection by TomTom usually connects instantly, allowing you to focus on running.

6. With the built-in rechargeable lithium, the Nike GPS Sports Watch provides up to 8 hours of run time and 50 hours of standby time.

7. You can monitor and track your running times, distances, pace and calories burned while being able to view mapped routes using the NikePlus.com website, which connects you to a whole community of runners.

8. The sports watch features a “Personal Coaching” program that helps keeps runners motivated and you can set reminders when to run.

9. Staying on the motivation topic, users can join the NikePlus.com website where users can join online challenges and connect with fellow runners to share and view popular running routes. All of which can be shared on Facebook or Twitter.

10. The wristband of the sports watch also functions as a USB connector so you can easily charge, sync and monitor your running statistics on your personal computer.

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To find out more about the GPS sports watch by Nike, you can read our Nike+ SportWatch GPS review. What are your reasons for loving

6 Reasons Why Running Improves Your Mood

What is it that motivates you to exercise and make time for physical activity? Is your reason for fitness to improve your health, boost immunity or revamp muscle strength? While both men and women have their own motivating factors, there’s one that keeps the majority of athletes coming back for more.

Running is an activity that promotes wellbeing; it releases brain chemicals that promote exhilaration and euphoria. Read on for 6 reasons why running improves your mood.

Running Improves Your Mood

With running, there is a feeling of happiness and accomplishment that stems from pushing your mind and body to the limit. Running promotes a feeling of contentment that can last for up to 12 hours, which is why many people grow accustomed to the post-workout ‘release of endorphins.’

1. Running reduces stress

As you perform cardio, your heart rate increases. It promotes the release of norepinephrine, which improves cognitive functioning. The robustness of your mind can be affected if you experience an onset of stressful events, which is why it has the power to boost your level of intelligence. This is a cardio activity that forces the physiological self to push harder. The body can then communicate more effectively than it would normally. Since our hormones are controlled by the brain and nervous system, running promotes exhilaration.

2. Running clears the mind

It is a form of relaxation and meditation. Physical exertion takes the mind away from mental and emotional stress. Exercise requires focus and drive. When you push your body to keep moving forward, it provides you with relief because it takes your concentration off of anxiety and forces you to focus on the physical self. It allows you to fixate your energy on what is happening in the present instead of on the future or past. When the mind is calm it’s easy to think more rationally, make decisions and solve problems. As a result, a calm mind contributes to a happy and relaxed mood.

3. Confidence booster

Any form of exercise can immediately make you feel more confident in yourself. When you feel assured in your physical health it boosts your mood and makes you feel more capable of accomplishing outside goals. It also allows others to notice a change in your physique. When you see improvements in yourself and feel confident, you may be more willing to socialize and take risks. Exercise has the power to improve your relationships and motivate you to further yourself in other areas of life such as in your career. When the foundation of your health and mind strengthens it has a domino effect on all other areas of your life.

4. It’s supplemental oxygen

As our heart rate increases, more oxygen is pumped to the body. By running regularly, the heart becomes more efficient at circulating oxygen so that we can keep pushing and shaping our muscles. It spurs the growth of new blood vessels simultaneously. With an increased amount of oxygen in the body, the brain begins to function at a higher level. This makes you feel more alert and helps you focus on tasks at hand. By regularly working out, the brain adapts to a rush of blood and boosts cell functioning. The brain then releases glutamate and dopamine, which hinders depression and significantly boosts how we feel.

5. Running calms anxiety

Runners’ brains are capable of building new neurons. These neurons then release a neurotransmitter, which helps manage our brain activity. Studies show that runners have fresh brain cells responsible for managing their emotions. To break it down, the hippocampus is much different in the brains of those who exercise versus those who practice a sedentary lifestyle. Strong neurons are more likely to be activated when you are confronted with worry or stress. The hippocampus in athletes who run are less vulnerable to anxiety and stress than individuals who do not make exercise a priority.  

6. Running promotes healthy eating

Many runners feel accomplished after they have pushed their body and mind to the limit. All of this hard work promotes a healthy diet, which contributes to a healthy and fully functioning body. There is a food and mood connection. Healthy meals offer vitamins; minerals and acids that our body needs to manage the nervous system, hormones and the immune system. When you exercise and practice a healthy diet you are also managing a blood sugar level and obtaining more of the antioxidants your body needs to grow healthy and stronger. This produces more serotonin, which is needed to make us feel calm and happy.

Our bodies are sensitive to oxygen and chemical exposure. We experience stress hormones as a result of inactivity, unhealthy foods, worries, frustrations and fatigue. When we do not make an effort to care for our body, it can negatively affect nerve cells, impair memory and cause anxiety. Running produces chemicals that protect the mind from damage, stress and emotional disorders.

The endorphins and euphoria that you feel during and after a cardio workout occur because exercise repairs neuron damage and promotes mental growth, which immediately improves our moods. When we exercise our heart rate increases and the flow of hormones begin to transform. As you stress your physical body, you are building a function that is better at handling mental and emotional conflict. By avoiding physical exertion your body will become more prone to stress and increase your susceptibility toward disease and depression.

The neurotransmitter is responsible for how good we feel and dopamine controls the brain’s reward and pleasure center. Exercise controls these areas as well as antibodies, GABA, endocannaboids and endorphins – all in control of how good we feel. Running is an extremely beneficial form of exercise because it encourages us, strengthens our cardiovascular system and tones all areas of the body. If you have yet to reap the benefits of running or exercising, it’s essential that you see for yourself what positive effect it has on the mind, body and spirit. Has running improved your mood? Share your comments and experiences wit

5 Tips for Distance Running

If you run a lot of miles on a routine basis, it means you love distance running. Read more for 5 tips for distance running.

5 Tips for Distance Running

1. Push yourself

The only person who can motivate you when you are running is you! When you reach the point that you feel like you simply cannot run anymore, ask yourself if you can make it only a few more steps. Use markers found along your route to be your new stopping point. Once you get to the marker, just keeping pushing a little harder until you make it to the next one. If you always push yourself to go further than before, you will be amazed at how quickly you can run longer for. Each extra step is a step in the right direction.

2. Prepare before you run

Make sure you are prepared for a long run before you even leave the house. Your body needs to be hydrated before you start running and you should start drinking water at least two hours before you run. You should also always bring a few extra dollars with you, just in case you need to stop to pick up more water. Dehydration is the quickest way to kill a run. Your body also needs carbohydrates to give you an extra energetic boost during your run. If you run in the morning, whole grain cereal or toast is a great pre-run meal. Your body also needs some form of lean protein to rebuild your muscles as you run. You can increase your distance running by simply making sure you have prepared for it.

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3. Bring a protein bar or nutritional supplement with you

You are burning calories at an extremely fast rate and your body is going to need some type of replenishment. It is always a good idea to carry a protein bar or something like GU to fuel your body. Find a brand that does not melt or get mushy in the heat and that you can break off tiny pieces easily. All you need is a little nibble as you go and it will give you back some of the nutrients that your run is consuming, so that you can push yourself further.

4. Music

The joy of running is significantly enhanced when you have music to motivate you. It is important to find songs that make you want to move faster and push yourself further. There are a lot of great songs out there with inspirational lyrics that will become the anthem for your distance running. Scientific studies have shown that music can change our mood, help us concentrate and increase our pace during exercise. Find music that will motivate you to reach new distances.

5. Believe in yourself

If you believe you can make it further than you can make it further. Just visualize yourself reaching the next mile marker. Once you get there, realize how easy it was to push yourself a few steps further and then aim to go just a little bit more. It ‘s about reaching your potential by gradually increasing your running distance and believing that you will make it before you even get there. Any tips we missed? Share your tips for distance running with us below.

10 Famous Motivational Quotes to Keep You Running

If you sometimes lose the motivation to run, here are 10 famous quotes for running that will keep you motivated.

1. “To be a consistent winner means preparing not just one day, one month, or even one year — but for a lifetime.” Bill Rodgers

2. “A run begins the moment you forget you are running.” Adidas Ad

3. “Running! If there’s any activity happier, more exhilarating, more nourishing to the imagination, I can’t think what it might be.” Joyce Carol Oates

4. “Running is about finding your inner peace, and so is a life well lived.” Dean Karnazes

5. “Anything is possible, but you have to believe and you have to fight.” Lance Armstrong

6. “It’s easier to go down a hill than up it but the view is much better at the top.” Henry Ward Beecher

7. “Motivation is what gets you started. Habit is what keeps you going.” Jim Ryan

8. “Nobody’s a natural. You work hard to get good and then work hard to get better.” Paul Coffey

9. “Don’t fear moving slowly forward…fear standing still.” Kathleen Harris

10. “Our greatest glory is not in never falling, but in rising every time we fall.” Confucius

What famous quotes keep you running?

Keep running@RunningMetronome.org

Running with a Metronome – How It Can You Run Better

Running with a Metronome can provide many benefits and most people do not know how valuable a running metronome can be for runners, especially as a digital metronome can keep you running with a steady cadence.  We have already discussed some reasons for using a running metronome and how it can help novice and professional runners.

Running with a Metronome

So what is Cadence and How Can I Improve My Pace?

The cadence is the number of steps that you take per minute and your stride rate is the length of your step. Both the cadence and stride rate determine your pace, which is usually measured by the time it takes for you to run a kilometer or mile.

For example, if your cadence rate is 160 steps per minute and your stride rate is 3 feet per step than your running pace is 11:00 minutes per mile. (160x3x11 = 5,280 feet, which equals 1 mile).

Whether you’re a beginner or professional runner, you will most likely want to improve your pace by reducing the time it takes for you to run a mile. Running with a metronome can help you increase your cadence rate so you can run faster.

With a running metronome, runners can easily track their cadence and stride rate. By tracking this data, you can easily improve your running technique; speed and distances while ensuring you use as less energy as possible. By running at a stable cadence rate, your body can effectively use less energy, reducing the likelihood of injury.

How Do I Improve My Pace Running with a Metronome?

Let’s say you want to run faster and achieve a cadence rate target of 200 per minute with a stride rate of 3 per step. With this cadence target of 200 per minute, you can essentially complete a mile with a time of 8:48 minutes. This cuts 2:12 minutes off your original time if your cadence rate was 160 steps per minute!

Alternatively, if you want to keep your pace the same but reduce your stride rate, you can run with a metronome to increase your cadence and adjust with a shorter stride (reduces the chance of injuries). For example, you can set a cadence rate of 200, while keeping the pace an 11:00 minutes per mile then you can reduce your stride to 2 steps per feet.

Running with a metronome can certainly improve your pace speed by running at a comfortable stride rate. However, if you’re prone to injuries, you can still run with a metronome to help you reduce your stride rate while achieving your cadence rate and keeping your pace the same.

Which Is the Best Running Metronome To Buy?

We recently reviewed the Seiko DM50S Digital Metronome, which is considered one of the best running metronomes by amateur and professional runners today and we highly recommended it. The Seiko Digital Metronome is very easy to use, small and compact.

You can currently buy the Seiko DM50S Metronome from Amazon with Free Shipping and it’s a great metronome for runners.

Do you enjoy running with a metronome? We would love to hear your comments or experiences of using a digital metronome for running below.

Top 6 Tips For Running With A Metronome

Whether you are a new or a frequent runner, it’s always important to pace yourself and maintain a fluid rhythm while running. This is important if you want to avoid injury and improve your form. There is no better way to achieve this than running with a metronome.

If your one of the many runners already using a digital metronome to help with your training, you might find some of these tips useful to help improve your running routine. Read more for our top 6 tips for running with a metronome.

Top 6 Tips For Running With A Metronome

There’s no doubt there are many benefits running with a metronome such as the Seiko DM50S can bring to runners, but how can you ensure you are using the running metronome correctly? Here our top 6 tips for using a running metronome:

1. Warm-Up

Before doing any form of exercise, it’s always important properly do some warm-up exercises and stretches to get your heart rate up and get your muscles feeling loose. A 5 to 10 minute run is usually enough to get your body warmed up.

2. Turn On Metronome

After warming up, turn on the running metronome and try to match the beeps of the metronome with your running strides. That is synchronizing your footsteps with each footfall.

3. Test and Adjust

Don’t panic if you can’t successfully match your leg strides with beeps of the running metronome in the first few minutes or attempts, as your body will eventually recognise the rhythm of the audio cues.

You should continually test and adjust the metronome accordingly, so your strides match the metronome device. You can adjust the metronome to beep faster or slower according to your own pace.

4. Run Consistently With The Metronome

When you have successfully aligned your steps with the beeps of the metronome, you should try to run consistently for 5-10 minutes ensuring you match your leg strides with the beeps of the running metronome. After the time is up, you should look at the running metronome and record your reading to ensure you can track your progress.

You should regularly check your progress each week to ensure you’re making progress with the running metronome. Ideally your strides or beats per minute should be within the 85 to 95 range but don’t be too concerned if it isn’t as you can work towards this by slowing increasing the beats on the metronome.

5. Warm-Down

After completing your run, you should perform a series of warm-downs to bring your heart rate down to near rest levels and to avoid any risk of possible running related injuries.

6. Pace Yourself

As with any training regime, you should pace yourself to ensure your body follows the correct form and technique thereby reducing the risk of injury.

Do you run with a metronome? Share your running tips with us below.