Running with other exercises is essentially working out to optimise your virtual running experience at The Running Bug. These workouts are pretty simple, and you may even look forward to them after a while.
Running Tips
Common Running Mistakes
The UK has its fair share of running enthusiasts. According to surveys, 7 million people went running more than once each month during the period between 2019 and 2020.
3 Tips to Get Your Kids Interested in Running
Running regularly is said to improve a child’s quality of life. It’s the most popular sport in the UK, and children frequently participate in road running and jogging each month.
Tips for Running in the Heat
Hot weather is great for business but requires lots of caution, especially for runners. Not exercising with care may lead to heat-related illnesses, such as cramps, rashes, stroke, or fatigue. Here’s how you can stay out and about, and complete that virtual marathon challenge at The Running Bug when the weather is unforgivably warm. Drink Electrolytes Beforehand You may have lost count of how many times you’ve heard someone tell you to drink your electrolytes, but understanding these chemicals could help you wrap your head around their importance. Simply put, electrolytes produce electric impulses when mixed with water to help you maintain: Muscle function Nerve function Blood pressure These chemicals also keep you hydrated and aid your post-marathon recovery, so drink some before starting your run. Don’t Forget Your Water Your electrolyte drink can only sustain you for long, especially during a virtual 10k challenge. Drink two cups of water before running, and take a bottle filled with refrigerated water when you venture outside. We recommend cold water to keep your body temperature low when your surrounding temperature is high. If you sweat a lot during your marathon, you can have up to 16 ounces of water per 15 minutes. When you’ve achieved your target, drink 16–24 ounces of water with food for faster recovery. Avoid Running on an Empty Stomach While running on a full stomach has its drawback, we’d recommend you not, say, eat a burger before heading out, but running on an empty stomach is just as bad for your health, particularly in this heat. Avoid heat cramps by eating a couple of dates, an energy bar, banana, or peanut butter sandwich before your run. Be sure to wash them down with water to add to your body’s fuel to cope with the heat. Wear Breathable Clothes Make it a point to wear something that allows circumvention and has sweat-picking properties in the summer, and keep the sun off your face with a visor, not a full hat, as it might do the opposite of keeping you cool. Moreover, if you’re wearing sunglasses, make sure they’re the kind that stay on top of your bridge despite the sweat. Whatever you do, don’t wear synthetic cotton and nylon. The heat and sweat these fabrics would trap would only contribute to your body temperature and bring your marathon to a premature end for reasons ranging from minor (cramps) to serious (heat stroke). Complete Long-Distance Virtual Challenges with The Running Bug Keep the above in mind and participate in three virtual running challenges to get a 50 per cent discount on the third challenge. Join our mailing list, whether or not you’re from the UK, to experience virtual challenges with medals. Select your virtual marathon challenge from our extensive list and start running now. Get in touch for further assistance. Share this blog Facebook Twitter Reddit LinkedIn Pinterest Tumblr
How Often Should You Run for Optimal Benefits
There’s no question that running provides a lot of health benefits that can improve overall outlook on life. People engage in fun running challenges to ensure that the entire process is enjoyable and provides them with optimal benefits. However, many ask, “How often should I run to get the maximum benefits?” The question addresses a key component of running exercises, i.e. volume. Now, volume refers to how much you can run or the physical capability that allows you to run a certain distance on the pavement, running track or even a treadmill. The answer to this question is more open-ended and depends upon many factors such as age, physical capability, goals and the time available for the exercise. Let’s look at some general guidelines that will help you determine how often you should run for optimal benefits. Beginners Most experts agree that beginners should try to run for at least three to four days per week. They should have a full rest day, and other days should be reserved for cross-training or other exercises. The initial time for your running sessions should be around 20/30 minutes. However, if you feel that you’re already fit enough through other exercises, you can increase your running exercise duration. Minimum Running Once you’ve moved past the beginner stage, the answer to the minimum running question becomes more complicated. According to the US Department of Health and Human Services, adults are required to be active throughout the week and have a minimum of 150 minutes of moderate exercise. If we talk about running, experts say that you need to run at least three days a week to improve your overall health. On other days, you need to have high-quality cross-training exercises to ensure that you’re getting the maximum benefits. Recreational Runner Most non-professional or recreational runners run for five to six days. Their day off is necessary as it helps recover and reduces the risk of injury. However, more experienced runners might run every day or mix up their workouts. It is essential to understand your body’s physical capabilities to determine the amount of running that is optimal for you. You don’t want to overwork yourself, and on the other hand, running too less wouldn’t give you the results you desire. Having an optimal running routine will ensure that you enjoy the exercise while it provides you with the maximum benefits. Get Started with The Running Bug Running frequently has many benefits toimproving your physical and mental health. So where does The Running Bug come into the picture? We can help you find the necessary motivation to participate in the exercise. We offer a wide range of long-distance virtual challenges that helps you compete with other fellow runners. We offer some of the best 10k run challenges, or you can also opt for a 5K virtual race. You’ll be rewarded for your hard work and achievement with a beautiful collectable medal! So, what are you waiting for? Check out our website to get more information on our best running challenges and choose the one that fits the bill! Share this blog Facebook Twitter Reddit LinkedIn Pinterest Tumblr
5 Amazing Benefits of Running That You May Not Know
Running has always been a beneficial exercise that has numerous benefits. You will feel a difference in your mental and physical health once you start running every day. Fun running challenges can make the exercise a lot more enjoyable. The numerous benefits have motivated beginners to get their running shoes on and hit the streets, trails, and parks. Let’s look at some of the most amazing benefits of running that you may not know. Increases Lifespan Numerous studies have indicated that running can increase your overall lifespan. A study in 2018 indicated that people who practiced active running had a 25 to 30% lower mortality rate than non-runners. The study indicated that any amount of running is better than no running at all. Another study claimed that active runners gain about three extra years of life. Running helps to get a greater cardiovascular fitness outlook, better body composition (reduced fat levels), cholesterol levels are lower, and your body experiences better glucose and insulin functioning. Running and high-fitness regimens can lead to a long and healthy life where you experience more productivity and efficiency in your daily tasks. Better Sleep According to renowned experts from Johns Hopkins, running is attributed to getting better sleep. Quality sleep improves your overall health and helps you recharge your batteries efficiently. The more you exercise, the more you need quality sleep. It also works the other way—the worse, your sleep is, the worse your exercise habits will be. Exercise-sleep connection is quite interlinked. Improvement Knees and Back You may be surprised to hear that running improves your knees and back. According to reports, the arthritis rates of active marathoners and runners were well below the general US population. Running promotes the active usage of the joints in our knees and backs,leading to better functioning, mobility, and flexibility. Weight Loss This is one benefit that’s widely accepted. Running moves your entire body weight and helps burn more calories than any other activity. Don’t fall for the notion that you need to run fast to achieve more weight loss. You can run slowly and achieve the same amount of fat loss. However, it will take twice as long. You need to have a consistent and long-term exercise regimen that includes active running to ensure that you’re consistently losing excess weight. Cognitive Functions This is debatable, but studies have shown significant mental health benefits of running. Running helps push oxygen-rich blood to the brain, which improves its cognitive functioning. A study has shown that running directly impacts brain health by releasing the brain-derived neurotrophic factor (BDNF). The protein is responsible for the growth of neurons in the brain. Running can have numerous health and cognitive benefits to help you lead a long and healthy life. However, running can become mundane, and you might lose interest in the regimen very quickly. This is where The Running Bug can help you get your interest back in the running. We provide a wide range of long-distance virtual challenges that helps you compete with other fellow runners. You can opt for a 10k run challenge or run a 5k virtual race. You’ll be rewarded for your hard work and achievement with a beautiful collectable medal! So, what are you waiting for? Check out our website to get more information on our best running challenges and choose the one that fits the bill! Share this blog Facebook Twitter Reddit LinkedIn Pinterest Tumblr
5 Ways to Become a Better Runner
Beginners and experienced runners alike work on enhancing their running abilities to increase their speed and stamina for longer running distances. If you keep track of your mileage and put in consistent effort, you will improve. Whether you are a novice runner or have been running for years, we have some great tips in store for you to help you become a better runner. Change Your Running Shoes Regularly Running shoes are the most critical piece of equipment for runners. Therefore, it is necessary to keep them maintained, and replace them when the time comes. A pair of high quality running shoes typically last for 400 miles. However, this can vary based on where you run, the material of the shoe, and the weather conditions in which you are running. Set SMART Objectives for Yourself Setting SMART objectives is essential part of becoming a better runner. Any professional athlete can confirm this fact for you. SMART stands for specific, measurable, achievable, realistic, and timely. You will be able to set better, more attainable, and realistic objectives if you keep the SMART acronym in mind. Keep a Log of Your Running A training log can help you discover trends in your exercises and highlight problems to fix. For example, if you usually run late in the morning, you may want to try running in the evening for a change. If you are having trouble with your stamina while running, you might need to adjust your diet. Take the Recovery Process Seriously Running is a physically demanding sport that requires a lot of rest and recovery time. In the end, your exercises will be nothing more than a means of destroying muscle fibers if you don’t take care of your body. Muscle fibers develop micro-tears as you exercise. This is due to the stress exerted on your body. In the days that follow, your body will mend the tears and you will eventually return stronger and more resilient to this sort of stress. While our bodies are capable of self-healing, they do require a proper post-workout recovery strategy for it! Keep this mind and offer your body plenty of time to rest and recover. Run With a friend Joining a running group or finding a running buddy can do wonders for your training. It keeps you motivated, entertained, and eager to get out of the door everyday to practice. Running with other people will encourage you to work extra hard to keep up with them. As long as you keep at it, you will be on your way to becoming the fastest runner on the block in no time at all! Wrapping It Up The tips mentioned above can help you become consistent in your running practice and make it a highly pleasurable experience for you. The simple improvements that you work on will add up over time to make a significant difference in your running abilities. You need to have faith in yourself and work on your abilities. Soon enough, you will find yourself feeling stronger and able to run at higher speeds for a longer time. Share this blog Share on facebook Facebook Share on twitter Twitter Share on reddit Reddit Share on linkedin LinkedIn Share on pinterest Pinterest Share on tumblr Tumblr
How Does Running Improve Your Health?
Running is a popular exercise for various reasons. With minimal investment, it can provide you with various health benefits that will increase your life expectancy and provide you with a positive outlook on life. In saying that, many people find it mundane and cannot find the motivation to go for a run regularly. This is where The Running Bug has stepped in to provide people with fun running challenges that keep them motivated to run. As mentioned, there are various health benefits of running. You can do it anywhere, at any time you like. Let’s take a look at how running improves your health. Cardiovascular Health Regular running can improve your cardiovascular health. It is one of the best cardio exercises you can do. Studies indicate that running for at least 10 minutes a day can reduce the risk of cardiovascular diseases. Active running will increase your lifespan and lead you to a healthier heart. Running is also responsible for lowering your resting heart rate. The lower your rate, the better your heartbeat. Improvement in Sleep You’d be surprised to hear that running can lead to a better sleep pattern, ultimately positive for your health. Quality sleep is essential for your body. It helps you recharge so you wake up feeling refreshed. Try to avoid running late in the day as it can interfere with how well you sleep at night. Early morning runs are the way to go! Knee and Back Health You’d be also surprised to know that running improves your knees and back health. A study found that 675 marathon runners had a lower arthritis rate than those who weren’t involved in active running. The more you run, the better your back and knees will be in the future. Cognitive Functions Running also has an impact on your cognitive functions. If you have trouble concentrating on tasks or have memory problems, running can help you a lot. Running can improve your short and long-term brain health. Running workouts will increase your heart rate, which leads to sweating. The whole process increases the size of your hippocampus, which is the part of the brain responsible for memory. Running also leads to better mood and will provide you with a lot of energy. The exercise is directly responsible for improving your mood and concentration and will lead to a positive outlook on life. Incorporate running into your life as it will provide you with many benefits. Immunity Running can improve your immune system considerably. It can help treat colds. Practising running for at least 5 days a week will reduce the chances of any upper tract respiratory inspections by more than 40%. Therefore, you’ll experience fewer colds. Such exercises trigger your immune system,which helps fight off diseases. Now that you know running can help improve your health considerably, it is time to lace up and head back to the running track. We understand that running can be pretty dull, and you might quickly lose interest. This is where The Running Bug can help you get your interest back. We have established ourselves as one of the leading providers of long-distance virtual challenges that help you compete with other fellow runners. You can opt for a 10k run challenge or run a 5k virtual race. Check out our website to get more information on our best running challenges and choose the one that fits the bill! Share this blog Facebook Twitter Reddit LinkedIn Pinterest Tumblr
Affordable Running Shoes: A Financially-Savvy Choice Or A Health Hazard?
Running shoes are most often the first “remedy” cited when you look for ways to minimize your chances of getting hurt while running. Even though multiple studies have proven that a good pair of running shoes is not all you need to curtail the negative impact of excessive running, it certainly helps reduce the chances of injury. So, can you afford to be cost-conscious about something so important? Best vs. Affordable vs. Cheap Shoes From the most updated lists of running shoes in the UK, we have created three price categories: Best –£100 or more (mostly around £125) Affordable – Between £60 and £100 Cheap – Less than £60 A good pair of affordable running shoes can cost you about £70 to £80 on average, slightly lower if you can catch a good deal or compromise on the colour, making them a financially smart choice, especially if they can last as long as a costlier alternative. That’s because even if the best shoes offer more comfort and design benefits (for injury prevention), the rate of wear and tear is likely to be the same as that of the most affordable running shoes. Are Affordable Running Shoes A Health Hazard? It’s important to understand that more than the cost and quality of your affordable running shoes, the factors that impact the probability of you hurting yourself from running include: Your running style (which determines what injury you are more susceptible to) and the shoe type (design/not quality). For example, lateral stiffness reduces the probability of lower extremity injuries, and adequate midsole flexibility is good for runners with problems/pain in their MTP joints. So to answer the question – No. Affordable running shoes do not necessarily pose a health hazard. Even if it’s not top of the line, the right shoe for your feet can help reduce the likelihood of injuries. On the contrary, wearing the wrong type of shoe, no matter how expensive and high-quality it may be, can increase the probability of injury. So do some research on your running style and what type of shoe will suit you, and you can search for “discount running shoes UK” with relative peace of mind. Final Words Remember that affordable means no bells and whistles but decent quality. If you buy affordable running shoes that you need to change twice a year instead of high-end shoes that could easily last a year (based on how much you run), it’s neither financially savvy nor a healthy decision. That’s because you will end up spending more money due to the deteriorating condition of the shoes, which can increase the probability of injury. Share this blog Share on facebook Facebook Share on twitter Twitter Share on reddit Reddit Share on linkedin LinkedIn Share on pinterest Pinterest Share on tumblr Tumblr
4 Reasons to Run A Marathon
If you’re new to running or plan to run a marathon, running more than 26 miles can be daunting. However, fun running challenges and the prospect of participating in a great cause make it even less gruelling and more enjoyable. Apart from these factors, there are unprecedented benefits that you can gain from running a marathon. You’d be surprised to know that running a marathon can provide health benefits and improve your mental health. Running with your colleagues on a breezy morning will ensure that you get the necessary exercise and help you stay fresh and healthy. Let’s look at some of the reasons to run a marathon. Improved Endurance Running and training for a marathon will improve your endurance levels. Also, you’d experience better cardiovascular functioning, improved blood circulation and increased muscle strength. Running will also affect the mental side of things, as you’re likely to experience less stress and will be more upbeat in your daily life. Not to mention the improved productivity and efficiency of running such distances. Charitable Aspects Running a marathon will also help you raise money for a charity or donate money to a cause you believe strongly in. It will give you the necessary motivation to run a significant distance, and you can encourage your friends and family to participate in the event for a good cause. Stepping Out from the Comfort Zone Running a marathon may seem like a huge ask and a difficult task to do. You might fear getting tired and not completing the marathon, and it may seem impossible to do. While it is true that running a marathon requires dedication, commitment and endurance, it also offers you the chance to step out of your comfort zone and achieve a unique goal. Running and completing a marathon will have unprecedented benefits on your confidence. It will make you believe that you can achieve more important and complex things. Meet New People You’d be surprised to know that the running community is quite welcoming and offers you the chance to meet a diverse set of people. Training and running a marathon with new people will always be exciting, and the existing running community will welcome you with open arms. These communities often organize fun running challenges that can keep you engaged. You’ll likely make new friendships that may last a lifetime. Get Started with the Running Bug Running a marathon has unprecedented benefits. Apart from physical health, you’ll also feel refreshed and have a positively outlook on life. The Running Bug can help you find the necessary motivation to participate in a marathon. We offer a wide range of long-distance virtual challenges that helps you compete with other fellow runners. We offer some of the best 10k run challenges, or you can also opt for a 5K virtual race. You’ll be rewarded for your hard work and achievement with a beautiful collectable medal! So, what are you waiting for? Check out our website to get more information on our best running challenges and choose the one that fits the bill! Share this blog Facebook Twitter Reddit LinkedIn Pinterest Tumblr