Read This Before You Start Running or Biking

If your gym is closed, you may be thinking about running for the first time. With proper conditioning, most adults can compete in a race or enjoy the trails at a local park.

However, running too much too soon can leave you frustrated and sore. You might injure your knee or hang up your sneakers before you cover any real distance.

Have fun and increase your fitness by taking a gradual approach. Use these tips to start your own running program.

Important Benefits of Running

More than 60 million Americans participate in running and jogging, according to the research firm Statista. There are many reasons why you might want to join them. Knowing your purpose will help you to persevere and succeed.

Consider these benefits:

1. Protect your heart.

Running provides an excellent cardio workout because it increases your heart rate and enhances your circulation.

Some studies suggest that just a few weeks of training is enough to lower your resting heart rate by as much as 10 beats.

2. Lose weight.

Doing laps can also help you to manage your weight. Slimming down increases your mobility and lowers your risk for many serious conditions, including diabetes and some cancers.

3. Manage stress.

Chronic tension causes inflammation and makes your life less joyful. Physical exercise delivers relief without the potential side effects of relying on alcohol or shopping.

4. Build confidence.

Many runners enjoy a sense of accomplishment. Find fulfillment in bringing home trophies or starting your day with a solo run.

Preventing Running Injuries

Knee pain and shin splints are common, but simple precautions can help you avoid becoming sidelined.

Learn to prevent and treat running injuries with these tips:

1. Ask a trainer.

If possible, work with a certified trainer to create a personal routine that matches your abilities and ambitions.

Friends and family with more experience may be helpful too.

2. Walk a while.

Start out with alternating between running and walking. You might run for 3 minutes and then slow down for 2 minutes, or as long as you need to recover.

In general, increase your performance by 10% or less each week to avoid overdoing it.

3. Rest up.

Most minor injuries can be treated at home with the RICE formula. That includes rest, ice, compression, and elevation.

4. Check the weather.

Exercise indoors during extreme cold, heat, and humidity. On milder days, dress in layers so you can adjust quickly.

5. See your doctor.

Consult your physician if you have any concerns. That’s especially important if you’ve been sedentary for a while or have chronic conditions like diabetes.

Other Helpful Ideas

Make it automatic. It’s easy for one missed workout to snowball into a month of inactivity.

Turn running into a habit by giving yourself meaningful rewards and storing your sneakers by the front door.

Try these tips:

1. Log your progress.

Tracking your performance strengthens motivation and accountability. Use an app or a paper journal to log your mileage, speed, diet, and other factors.

2. Play music.

There will be days when running seems effortless, and days when it’s grueling. A lively soundtrack increases the pleasure and takes your mind off any discomfort.

3. Stay safe.

Choose your running sites carefully. Pay attention to your surroundings and stick to well-lit areas.

Turn your music down if it interferes with your hearing.

4. Check local guidelines.

Each community has its own rules. Most experts agree that exercising outdoors is okay as long as you maintain physical distance from others and stay home if you feel sick.

Running is an excellent way to stay active and enjoy the great outdoors.

Start off gradually and vary your workouts to reduce the risk of injuries and maximize your physical and mental wellbeing.

Read This Before You Buy an Indoor Exercise Bike

Indoor cycling is one of the most popular fitness trends. Sales of indoor exercise bikes in the US nearly tripled in 2020, and the boom is expected to continue.

It’s easy to understand their popularity. In addition to being able to socially distance, you can get a great cardio workout without worrying about harsh weather and dangerous drivers.

With a wide range of price tags and features, the difficult part may be deciding what style is appropriate for you.

Consider these tips to help you shop for your indoor bike, as well as tips for how to use it safely and effectively.

Tips for Buying Your Indoor Exercise Bike

You can spend less than $200 or more than $2,000 on an indoor bike. Your first decision will probably be choosing between a traditional stationary bike or a spin bike.

The main difference is that spin bikes have a heavier flywheel, so you need to exert more effort. They’re also designed more like racing bikes and feel more like cycling outdoors.

Keep these tips in mind, too:

1. Consider your goals.

Your workout plans will determine the kind of bike you need. Maybe you just want to warm up before other exercises, or maybe you’re interested in training more intensely.

2. Check the adjustments.

You’ll be able to adjust the seat, handlebars, and resistance on most bikes. Some will give you a fixed number of settings, while others allow for more precision.

3. Understand resistance.

Lower-priced bikes will usually have strap-based or friction resistance. Higher-end models use electromagnetics, which are more durable, and offer a smoother ride.

4. Collect data.

Do you want to track your progress and program your workouts? How about taking online classes and streaming entertainment?

Browse for bikes with consoles and connectivity, or you may be able to use your own tablet and speakers.

5. Lean back.

Recumbent bikes are one more option to consider. They’re especially helpful if you have joint issues or experience pain in your lower back.

6. Read the warranty.

Compare warranties to see what replacements and repairs will cost you. Ask questions to be sure you understand the details. Some brands will guarantee the frame for three years or more.

Tips for Using Your Indoor Exercise Bike

Exercise bikes are relatively safe. However, you still need to know how to ride them properly to avoid injuries.

Consider these practices:

1. Mind your posture.

Set up your bike so that the seat is even with your hip bones. Keep your back straight. Relax your shoulders and lengthen your spine. Hold your head up and keep your feet flat.

2. Pace yourself.

Increase your time and resistance level gradually, especially if you’ve been sedentary. Take days off to rest.

3. Protect your knees.

Indoor bikes are a low impact activity, but you can still sustain overuse injuries. Warm up thoroughly and listen to your body.

You may need to lower the resistance or stick to upright and recumbent bikes.

4. Engage your core.

Gently firming your abdominal muscles also helps to protect your knees and the rest of your body.

Imagine lifting your navel and pulling it toward your spine. Remember to use slight pressure, rather than sucking in your stomach.

5. Wear gloves.

Do your wrists and hands hurt after you ride? Try to press more lightly on the handlebars. You may also want to buy padded gloves.

6. Balance your training.

Supplement your cycling with other exercises that increase strength and flexibility. You may want to rotate among other cardio activities too for the sake of variety.

You have many more options when it comes to choosing an indoor exercise bike today. Being informed will help you to get more value from your investment and have more fun cycling at home.

Learn more about your health online when you read the rest of our information here about: fitness exercise guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

New order website for Australian customers:

For all the subscribers that don't want to talk to anyone, just want to buy their products direct, I'm creating these websites that process orders for you once you register with them.


The Australia GoHerbalifeSite is the first one completed, other countries will come along soon...
Australian customers: Click this link or tap on the banner below to check it out and get registered to place your orders... and remember your 15% discount code: HLIntro15




Did you find this post fun, informative and useful? If so, please share it with others!

If you have a comment, question or suggestion, please leave a comment below!