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health-freeak:

Running Tips:

1. Wear spandex shorts under your regular running shorts so you don’t chafe
2. Cotton socks will only lead to blisters; invest in socks designed for running.
3. Join your local running club—check with your local running store fitness center and/or recreation department to find one
4. Find a committed running partner. It is much harder to skip a run when you have someone else depending on you
5. Remember that- It gets easier.
6. Accept and appreciate the fact that not every single run can be a good one
7. Do not compare yourself to others. Run within yourself and for yourself first.
8. Even a bad run is better then no run at all
9. If you normally run with music try skipping it and listening to your feet to hear your pace and your gait
10. Don’t be discouraged if you don’t experience weight loss immediately
11. Start a running blog, to see your progress and set goals
12. Hydrate. Make it a habit to drink water throughout the day
13. On long runs eat something every hour—whether you feel like it or not
14. During longer runs if you don’t like to carry water take some cash in your pocket pouch or a shoe wallet. Run a route where there’s a corner store that you can use as a pit stop to pick up your water and maybe use the bathroom
15. To aid recovery the most crucial time to eat and drink is in the hour immediately after you run
16. Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing
17. Do not increase your mileage more than 10 percent per week
18. If you are prone to shin splints and lower leg pain try running soft trails for your Training runs and save the asphalt for race day
19. Do not run two hard days back-to-back
20. Ice aches and pains immediately
21. Pay attention to your form. Try to run lightly to minimize impact that could lead to injury
22. When running don’t forget the bug spray, sunscreen and a hat- BIG TIME!
23. Neosporin (or another antibiotic cream) is good for chafed areas
24. Make sure you cut your toenails short enough so they don’t jam into your Shoes
25. Be careful about running on paths that force you to run consistently on a slant. It’s hard on the hips knees
26. Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes
27. Do not ice for more than 20 minutes at a time
28. For beginners, set mini goals to keep you motivated. (Can be minutes [run 5, walk 10], run between street lights then walk between street lights, run till the next bus stop, until you pass a car on the street)
29. Do not use the hot tub after a race. It will increase inflammation and hinder healing
30. Be aware of cyclists approaching you from behind and try to keep to the right. Try to pay special attention when running with music
31. Run facing traffic.
32. Never assume a car sees you
33. Doubleknot your shoe laces so they will not come undone when you run\
34. If you listen to music, put earbuds in the go inside your ear, if you are usuing the ones that sit in your ear, it will fall out
35. Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs
36. At first keep your runs short and slow to avoid injury and soreness so you do not quit.
37. If you are breathing too hard slow down or walk a bit until you feel comfortable again
38. Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.
39. Set realistic short term and long term goals
40. Remember Soreness one to two days after a run is normal (delayed onset muscle soreness).
41. There’s no shame in walking
42. Four laps around the local the high school track equals one mile
43. Vary your training routes. This will prevent boredom and prevent your body from getting acclimated
44. Push through rough spots by focusing on the sounds of your breath and feet touching the ground
45. Do abdominal breathing to get rid of side cramps
46. Run on trails if at all possible. It will be easier on your body and you’ll love it
47. Dress as if it is 10 degrees warmer than the temperature on the thermometer
48. Run early in the morning or later in evening to avoid mid-day heat
49. To keep cool in hot weather soak a bandana in cold water wring it out a bit and tie it loosely around your neck
50. In the winter dress in layers (coolmax or other technical clothing) and wear a headband over your running hat to cover your ears

These are SO helpful! I’ve finally started running and these tips will help me and get me more motivated! (:
follow: http://health-freeak.tumblr.com/

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58kilos:

EXERCISE MOTIVATION /275

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pursueyourpassion2012:

love yourself!  love your efforts, and know that they DO PAY OFF.  trust me, if no one has said it to you today, I APPRECIATE YOUR EFFORT.  Every day you get up, get moving and work your ass off, you are an inspiration to me, and surely tons of people around you.  

DON’T EVER STOP.  Be you, keep pushing!

(via get-healthy--get-fit)

mouss-e:

somepinkfluffy-dinosaur:

‎”THROUGH A RAPIST’S EYES” (PLS TAKE TIME TO READ THIS. it may save a life.) Reblog this!

  
It seems that alot of attackers use some tactic to get away with violence. Not many people know how to take care of themselves when faced with such a
situation. Everyone should read this especially each n every girl in this world. THOUGHT THIS WAS GOOD INFO TO PASS ALONG…

FYI - Through a rapist’s eyes! A group of rapists and date rapists in prison were interviewed on what they look for in a potential victim and here are some interesting facts:



1] The first thing men look for in a potential victim is hairstyle.
They are most likely to go after a woman with a ponytail, bun! , braid, or other hairstyle that can easily be grabbed. They are also likely to go after a woman with long hair. Women with short hair are not common targets.

2] The second thing men look for is clothing. They will look for women who’s clothing is easy to remove quickly. Many of them carry scissors around to cut clothing.

3] They also look for women using their cell phone, searching through their purse or doing other activities while walking because they are off guard and can be easily overpowered.

4] The number one place women are abducted from / attacked at is grocery store parking lots.

5] Number two is office parking lots/garages.

6] Number three is public restrooms.

7] The thing about these men is that they are looking to grab a woman and quickly move her to a second location where they don’t have to worry about getting caught.

8] If you put up any kind of a fight at all, they get discouraged because it only takes a minute or two for them to realize that going after you isn’t worth it because it will be time-consuming.

9] These men said they would not pick on women who have umbrellas,or other similar objects that can be used from a distance, in their hands.

10] Keys are not a deterrent because you have to get really close to the attacker to use them as a weapon. So, the idea is to convince these guys you’re not worth it.

———————————————————————————————————————————-

POINTS THAT WE SHOULD REMEMBER:


1] If someone is following behind you on a street or in a garage or with you in an elevator or stairwell, look them in the face and ask them a question, like what time is it, or make general small talk:
can’t believe it is so cold out here, we’re in for a bad winter. Now that you’ve seen their faces and could identify them in a line- up, you lose appeal as a target.

 
2] If someone is coming toward you, hold out your hands in front of you and yell Stop or Stay back! Most of the rapists this man talked to said they’d leave a woman alone if she yelled or showed that she would 
not be afraid to fight back. Again, they are looking for an EASY target.

3] If you carry pepper spray (this instructor was a huge advocate of it and carries it with him wherever he goes,) yelling I HAVE PEPPER SPRAY and holding it out will be a deterrent.

4] If someone grabs you, you can’t beat them with strength but you can do it by outsmarting them. If you are grabbed around the waist from behind, pinch the attacker either under the arm between the elbow and
armpit or in the upper inner thigh - HARD. One woman in a class this guy taught told him she used the underarm pinch on a guy who was trying to date rape her and was so upset she broke through the skin and tore out muscle strands the guy needed stitches. Try pinching yourself in those places as hard as you can stand it; it really hurts.

5] After the initial hit, always go for the groin. I know from a particularly unfortunate experience that if you slap a guy’s parts it is extremely painful. You might think that you’ll anger the guy and make him want to hurt you more, but the thing these rapists told our
instructor is that they want a woman who will not cause him a lot of trouble. Start causing trouble, and he’s out of there.

6] When the guy puts his hands up to you, grab his first two fingers and bend them back as far as possible with as much pressure pushing down on them as possible. The instructor did it to me without using
much pressure, and I ended up on my knees and both knuckles cracked audibly.

7] Of course the things we always hear still apply. Always be aware of your surroundings, take someone with you if you can and if you see any odd behavior, don’t dismiss it, go with your instincts. You may feel
little silly at the time, but you’d feel much worse if the guy really was trouble.

——————————————————————————————————————————-

FINALLY, PLEASE REMEMBER THESE AS WELL ….

I know you are smart enough to know these pointers but there will be some, where you will go “hmm I must remember that” After reading forward it to someone you care about, never hurts to be careful in this crazy world we live in.


1. Tip from Tae Kwon Do: The elbow is the strongest point on your body. If you are close enough to use it, do it.

2. Learned this from a tourist guide to New Orleans : if a robber asks for your wallet and/or purse, DO NOT HAND IT TO HIM. Toss it away from you…. chances are that he is more interested in your wallet and/or
purse than you and he will go for the wallet/purse. RUN LIKE MAD IN THE OTHER DIRECTION!

3. If you are ever thrown into the trunk of a car: Kick out the back tail lights and stick your arm out the hole and start waving like crazy. The driver won’t see you but everybody else will. This has saved lives.

4. Women have a tendency to get into their cars after shopping,eating, working, etc., and just sit (doing their checkbook, or making a list, etc. DON’T DO THIS! The predator will be watching you, and this is the perfect opportunity for him to get in on the passenger side,put a gun to your head, and tell you where to go. AS SOON AS YOU CLOSE the DOORS , LEAVE.
 

5. A few notes about getting into your car in a parking lot, or parking garage:
a. Be aware: look around your car as someone may be
hiding at the passenger side , peek into your car, inside the passenger side floor, and in the back seat. ( DO THIS TOO BEFORE RIDING A TAXI CAB) .
b. If you are parked next to a big van, enter your car from the passenger door. Most serial killers attack their victims by pulling them into their vans while the women are attempting to get into their cars.
c. Look at the car parked on the driver’s side of your vehicle, and the passenger side. If a male is sitting alone in the seat nearest your car, you may want to walk back into the mall, or work, and get a guard/policeman to walk you back out. IT IS ALWAYS BETTER TO BE SAFE THAN SORRY. (And better paranoid than dead.)
 

6. ALWAYS take the elevator instead of the stairs. (Stairwells are horrible places to be alone and the perfect crime spot).

7. If the predator has a gun and you are not under his control, ALWAYS RUN! The predator will only hit you (a running target) 4 in 100 times; And even then, it most likely WILL NOT be a vital organ. RUN!

8. As women, we are always trying to be sympathetic: STOP IT! It may get you raped, or killed. Ted Bundy, the serial killer, was a good-looking, well educated man, who ALWAYS played on the sympathies of unsuspecting women. He walked with a cane, or a limp, and often asked “for help” into his vehicle or with his vehicle, which is when he abducted his next victim.
  

Send this to any woman you know that may need to be reminded that the world we live in has a lot of crazies in it and it’s better safe than sorry.

DON’T EVEN THINK ABOUT NOT REBLOGGING THIS! IT COULD ACTUALLY SAVE A LIFE.

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thefitty:

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livelifestrongfitconfident:

My Before and After

The first picture is of me last summer, maybe in July. It’s been almost a year, and I have been pushing myself to get fit, stop being lazy, and to watch what I fuel my body with. It has been a long journey and I hope that I can be proof that anything is possible. If you want it bad enough and you are willing to work hard for it, then it is achievable. The second picture is of my body today. Stronger, leaner, fitter. I went from barely being able to run to being able to run a 7 minute mile. Good luck, happy summer, and remember: no one has ever drowned in their own sweat:)

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