So you've decided to take up running? Maybe you are starting back up after putting it off for years. Here is a list of tips that I have found beneficial to the starting runner or even the seasoned pro.
1. STRETCH THOSE LEGS AND FEET -BEFORE AND AFTER - Stretching is the number one thing to remember in any running program. Keep your muscles flexible and relaxed, your joints mobile, and relieve tension and strain by doing a few gentle stretches before AND AFTER your run. I cannot stress enough how important it is to stretch after the run and to cool down. I have found most new runners miss this vital step in their exercise program.
You don't want to start off doing too much too soon. Build your body up while you prepare yourself to meet the demands that you are about to ask from your body.... NEVER bounce because this can tear your muscles and cause more serious problems.
2. POSTURE! POSTURE! POSTURE! - This isn't finishing school, but the principal is the same. Running gets your whole body in motion and the proper posture and body mechanics will help reduce the strain on your body.
Keep your body perpendicular to the ground. Don't lean into it. Hopefully you aren't running into wind tunnel.
Swing your arms naturally and go with the flow.
BREATHE! How many martial art movies do you need to see to know this is important??? Never stop breathing. Oxygenate the blood. Feed your muscles. BREATHE!
Your feet should hit naturally on your heel, roll forward and push off with your metatarsals (the area we call the ball of the foot). It should just feel right. Make sure the soles of your shoes aren't worn down in the heel or on the sides. This could cause you to hurt yourself and take away from the natural progression of your stride.
Don't pick your feet up too far. This is running, not a marching band tryout. By keeping your feet closer to the ground an increasing your stride, you will reduce muscle fatigue.
3. ALWAYS WEAR YOUR PROTECTION - As you start up your running routine, you are going to find out that aches and pains are a typical reality that we all must face. However, this doesn't have to be the end of your run if you just take the proper precautions. Keep these simple rules in mind when you begin your program and you should be good to go for a long time!
Hydrate yourself: Drink lots of water before, during, and after your run. People perspire, it's a fact, but if you let yourself dehydrate, you will be in for a world of hurt. I like to bring a water bottle with me on my runs for those mid-stride liquid replacements. It's a good idea to drink 2-5 cups per hour during your run. Note, every person perspires at a different rate. If you happen to be someone who leaks sweat like a sieve, drink more water.
Don't forget to fill up again once you are done stretching, too.
If you are running in a colder climate, layer your clothing. We all know it gets hot under all those clothes, but you have to slow the rate of heat loss. You'll want to wear some sort of moisture-wicking material Also, ALWAYS wear a hat!
I prefer to run on paved trails in our local park system, but if you find yourself running in areas where there is the potential for traffic, please remember to wear bright clothing and if you must run at night (which I wouldn't suggest) wear reflective garments to increase your safety.
4. REDUCE STRAIN - Running takes its' toll on a person's body. It's good to switch out different activities. Besides running, try other cardio-exercises like bicycling or swimming. Your body will thank you and it can break down on the monotony. Pain is the body's signal that something is wrong. If the pain gets worse after your run, it's time to take some time off. Don't swallow a couple of aspirin and think you are good to go.'
Definitely take care of your feet! A good pair of running shoes is essential for preventing injury. You have to find the pair that's best for you. Change them out often because the soles will wear down quickly.
Warm some honey and place it on trouble areas for 10 – 15 minutes. Wash off. Honey is a well known and effective method of removing blackheads from the skin.
Baking Soda & Water
Combine 3 tablespoons of baking soda with 3 tablespoons of water. Rub this solution on your skin for a few minutes, and rinse with warm water for effective blackhead extraction.
Lemon Juice
Use lemon juice directly from the lemon on areas affected with blackheads two to three times a day. The juice will help tighten your pores and make the environment of the face less prone to blackheads. Limes will work just as well if no lemons are available.
Rose & Oatmeal Mask
This treatment is great to get rid of the blackheads you already have and prevent future break outs. Mix oatmeal powder with rose water to make a paste. Spread the paste on your face with fingertips and allow it to sit for 15 minutes before rinsing. Focus on the T-zone and other problems areas like the chin. Rinse this blackhead removing mask off with cold water. The cold water closes the newly cleaned pores, protecting against future blackheads.
Potatoes
Grated raw potatoes can be used to treat all kinds of skin problems including pimples, wrinkles, whiteheads and blackheads. Pack potatoes directly on problem areas to extract blackheads.
Radish Seeds
A paste made out of ground radish seeds and water applied to the face right on the site of a blackhead is an effective blemish remover. Leave the paste on for about 15 minutes before rinsing with warm water.
2) Taking 1 tsp of fresh coriander leaves juice and add ½ tsp turmeric powder. Apply it before going to bed and wash your face with cold water the next morning.
3) Mix 1 tsp of limejuice and 1tsp of powdered cinnamon and apply it before going to bed. Wash it in the morning.
4) Mix 1 tsp groundnut oil with 1 tsp of fresh lime juice. Apply it on the face to avert the formation of blackheads.
5) Combine fresh lime juice and grounded pods of drumstick and leaves. Apply it on the blackheads to get relieved.
6) Prepared a paste of fresh fenugreek leaves and apply it on the face for 15 minutes every night and wash it with warm water to prevent blackheads from reappearing.
7) Simple steaming is helpful as it softens the pores and is easily removable.
8) Use a face wash made of fresh lime juice and one glass of boiled milk to remove the blackheads.
9) Prepare a paste of red sandalwood, turmeric and mix it with milk. Applying it on the affected parts is very effective home remedy for blackheads
10) Scrubbing green tea on the blackheads relieves you from it.
11) A poultice of grated potatoes on the skin is useful home remedy for blackheads.
12) Almond powder mixed with rose water is of great use. They help in the removal of blackheads.
13) These are some of the common home remedies that bring permanent changes and assures radiant skin.