The Best Exercises for Runners

Complement your running with these great exercises.

Running has always been seen as one of the most effective exercises ever. Not only is it a natural form of exercise and requires only a pair of running shoes, but it's proven to burn large amounts of calories very quickly, even more than biking. Runners benefit from a number of positive health effects such as: Stable blood sugar levels, a healthy heart, healthy arteries, a healthy cardiovascular system, and strong lungs. Extensive periods of running have also proven to reduce the risk of heart attacks by allowing arteries to open and let blood flow throughout the body. Although running is a great tool for getting into superior mental and physical shape, it is only a single exercise and should be used with a combination of other exercises. 

Runners that tend to stray away from other forms of exercise and rely strictly on running are more vulnerable to muscle injuries and weakened joints, as compared to those that use a variety of methods during a work-out. Not only will continuous running get boring after a while, but as the body adjusts to the running, it limits the full potential of athletes and what they are truly capable of. Adding in extra stretches and mixing things up with other running exercises is a positive way to leave runners in a better and healthier condition.  

• Stretching - Stretching the hamstrings is a great place to start. Begin by placing the feet arms length apart, lower the buttocks until it's parallel with the floor, and adjust the knees to make a 90 degree angle, and then raise until standing. Repeat this around 15 times with sets of 3. For calve stretches, find a set of stairs or a type of ledge that is easily accessible. Use the ball of the front of one foot and place it on the edge of the stair or ledge and allow the rest of the foot to hang freely and be even with stair. Try to hold this stance for up to 30 seconds and then switch. For maximum efficiency do this stretch 2 - 3 times on each foot.
• Longer Runs - For better health and increased endurance, running longer distances or increasing the amount of time a runner runs is an excellent way to increase one's strength and agility. With each run increase the distance or amount of time only slightly. Increase it more and more until it becomes extremely difficult and the runner is fatigued. This will allow the body to get used to running past its limits and achieving more physically and mentally. If runners don't have access good running landscape, they can always buy treadmill. Runners can also by cut back on the amount of walking breaks or eliminate them altogether.
• Speed - Using speed intervals while running is a great tool marathoners' and runners use to build speed and endurance. Make sure to bring along a stop watch during a run and then sprint at a fast speed for up to 90 seconds, then return to a normal pace for 2 - 3 minutes. Repeat this for the entire run. The length and time of sprints can vary depending on the entire length of the run. Use shorter, faster speed intervals for shorter runs and longer intervals for longer runs.
• Hills - Hill sessions for runners are similar to body builders lifting heavy weights. Running up and down hills is great for building leg strength. Start slow and take shorter strides when running up the hill, and stand tall and let the legs coast down the to the bottom of the hill. It's best to run up and down a hill after the end of a run. Repeat the hill run until the runner is completely exhausted, incorporating more up's and down's each time.

+Roxxy Sonnich is a passionate blogger on health and fitness topics. She is focused on helping people get the best workout they can, whether that entails you to buy treadmill equipment or join your local gym.

5 Ways to Lose More Fat in Less Time

Do you hate looking at yourself in the mirror? Are you ashamed to go to the beach because you don't want to put on that bathing suit? Are you constantly tired and fatigued from sitting around doing nothing? Do you want to look like your favorite celebrity for a change? Well lucky for you, I've got 5 tips that will help you cut that fat and get cut in no time.

cc licensed ( BY ) flickr photo shared by istolehetv

1) Lift weights
That's right, ladies and gentlemen. When you build more muscle mass, you are burning more fat while your body is resting. How is this possible, you ask? This happens because your body's metabolism speeds up when you add muscle to your frame. It takes more energy to retain muscle mass so your body will burn more if you are jacked. This means while you're sitting there watching TV or sleeping at night you are burning more fat than ever before. Building muscle is also necessary to have a shapely figure. Without muscle tone, you will look like a stick if you lose too much weight.

2) Eat more protein

Proteins are essential to building and retaining muscle mass. When you hit those weights, you better be sure to load up on proteins post-workout. Muscle gains are the result of the tearing of micro muscle fibers and their rebuilding to a larger size. With insufficient protein intake, your muscles will never recover from a lifting session and you will only lose muscle. Some great proteins include: eggs, meats, fish, nuts, and green vegetables.

3) Eat less carbs

Carbohydrates are transformed into fats when they are not immediately used in the body. This means that if you eat a whole pizza, most of it will go straight to your hips, thighs, stomach, butt, and face in the form of bodyfat. When you reduce your intake to two slices, for example, you could burn off most of those calories right after eating by doing a workout. Therefore, you won't be storing the energy as fat but will have used it as energy instead.

4) Only drink water

Drinking sugary drinks is one of the sneakiest ways for fat to get onto your body. The best way to remedy this is to avoid sweetened beverages altogether. Make water your primary drink and ensure that you drink it often. Water will help the body to absorb nutrients and flush out the wastes. It is also refreshing and contains zero calories. You can drink as much as you want without gaining a single pound.

5) Do high intensity cardio

While slow and steady cardio can burn calories, high-intensity cardio is better in the long term because it boosts your metabolism rate. Like with weight lifting, you will burn more when you are resting. High-intensity cardio is best done in short bursts of a few minutes with seconds of rest in between. This type of training will melt the fat off your body like butter.


Written by the health experts at CompressionStocking.co, the leader in compression stockings.