5 Ways Running Provides Mental Therapy

Most people have always viewed running as a way to lose weight. Some would have this as their daily exercise routine with hopes of achieving both their ideal body shape and healthy lifestyle. While this is very true, there is less emphasis on the impact of running on a person’s mental state. Running, though it may be a physical exercise, does not make it less of mental activity. According to Rachel Urbano, PsyD, “What I love about running is it helps me to see what’s going on inside of me.”

Everyone runs for a particular reason – may it be your morning warm-up, leisure time with friends, or an actual competitive sport. For day 1, you may do brisk walking first if the actual run is too tiring. For day 2, you can go halfway. 50% of the time you brisk walk then 50% you run. Then on day 3, maybe you can start running the entire lap already. But what is it that keeps you going?

It Encourages You To Focus On A Goal

A significant part of this running progression is your state of mind. Incremental, day-by-day progress allows you to focus on a goal one at a time. “The beauty of running is that it’s a sport that can be selectively engaged in to meet others and create lasting bonds, to independently release stress, and to achieve personal goals,” explains Leah Lagos Wallach, PsyD. Running helps you develop the concentration and determination to move forward, so you are more likely to avoid distractions along the way. It gives you a whole new perspective towards your daily routine and rejuvenates you when you feel like life’s errands have become too overwhelming.

It Boosts Your Self-Esteem

In studies involving adolescents and overweight kids, those who were able to run more laps at a faster pace experienced growth in their morale. It is anchored on the usual human tendency to feel more self-assured when meeting goals.

Observing an improvement in your body shape, having that feeling of being healthier after burning the calories, and realizing that you feel a lot lighter (physically and emotionally) gives you a confidence boost and a sense of accomplishment.

It Eases Feelings Of Depression

When you run, the brain is said to release beta-endorphins which are neurotransmitters from the pituitary gland which reduce pain, boost the immune system, and bring an overall sense of well being. According to Kjersti Nelson, LMFT, “Running is a natural way to improve depressive symptoms, and to manage mood.”

As compared to morphine, these have 80 times more pain-relieving effect. That’s why many call them as “miracle” compounds. Also, running increases the concentrations of norepinephrine which temper the brain’s response to stress. Running allows you to break free from the things that weigh you down and let you feel that you’re alive.

It Squeezes Your Creative Juices

In particular studies as well, there have been pieces of evidence pointing to the correlation of running with higher levels of creative thinking ability. The mental boost that happens when you run also allows you to think of new ideas and to widen your imagination.

Since you are in a more peaceful state, you are more able to think of things apart from the usual and routinary. It occurs because running encourages the growth of new cells and improves the survival rate of these new cells via the hippocampus. This part of the brain is responsible for storing memory, imagining the future, and thinking creatively.

It Provides A Sense Of Freedom

While you may think that running can allow you to run from danger physically, there is also something that happens with the brain when you run that relates to your problems. That feeling of the wind hitting your face and blowing your hair. That feeling of being able to control your direction. And that feeling that you can run as fast as you wish.

All these ideas create a liberating sense in your mind that somehow you have the key to escape the problem you’re in right now. Although it is not the only solution you need for your troubles, the sense of freedom brings you new strength to face each day’s trials.

So the next time you think of preceding your morning run, think twice. You may never know the wonderful effects of running on your mental state. It might be the right motivation you need to keep going on with life.

10 Superfoods That Should Be Part Of Your Daily Diet

 

When we think about it, what are these superfoods that have been doing rounds in the fitness community for a few years now? These are foods that are plant-based and are great for the health since it provides an ample amount of nutrients to the body. Superfoods are multi-functioning foods that fight several diseases, as well. Some believe that if you are feeling unappreciated, then, food can be your comfort, and what is better than healthy food?

Thinking about ‘healthy superfoods’, the first thought that pops in your head is that these foods must be tasteless. However, these foods are delicious when prepared properly and it is mostly mixed with the ingredients that we see in our kitchen and easily bought in the supermarket. So, all you need to do is increase its quantity in your meals and you’ll of reap the healthy benefits.

Here is a list of our top 10 superfoods that can change your fitness and health game entirely:

  1. Asparagus

Asparagus is packed with vitamin K and helps prevent bloating. It also aids in building strong bones and is rich in antioxidants plus folic acid. According to Saundra Jain, PsyD, “A higher intake of folate (found in many types of beans, as well as asparagus, spinach and broccoli) was found to lower the risk of depression and anxiety disorders.” You can roast it and serve with your proteins or blanch this superfood for healthy salads. The options are limitless.

  1. Avocado

This one particular food is our favorite as there are so many ways to prepare it. Avocado tastes so good that you won’t be able to say no to it. It is rich in vitamins C, E, K, and B-6, magnesium, potassium, folic acid and monounsaturated fatty acids. Nutrients packed in this single superfood are immense. To see and feel its “magic”, you need to try it for yourself.

  1. Blueberries

Now, who doesn’t love blueberries? First, it tastes like a party in your mouth and secondly it is the world’s most nutritious food. Here is what blueberries can do:

  • Restore hormonal balance
  • Battle aging
  • Help in weight loss
  • Enhance brain function
  • Stimulate heart health
  • Combat cancer
  • Help in digestion

These berries are packed with anthocyanin, an antioxidant that regulates blood flow and keeps your memory sharp as you age. According to Mike Dow, PsyD, “Blueberries are truly brain food. They’re high in both flavonoids (antioxidants that help boost memory) and fiber, which manages blood-sugar spikes.”

  1. Broccoli

Our everyday broccoli is rich in vitamin K that is great for bone building; kaempferol that eases soreness and inflammation; sulforaphane to stimulate heart health; and, a soluble fiber that keeps the cholesterol levels in control.

  1. Eggs

Our mornings start with eggs and our evenings must conclude with them. Eggs are one of those foods that can be incorporated in any meal. You can scramble them, fry them, poach them or boil them. They are packed with proteins and amino acids.

  1. Kale

The dark green or purple leaves of kale are rich in magnesium, vitamin C, potassium, manganese, and calcium. It enhances eyesight, controls cholesterol, fights cancer and maintains blood flow.

  1. Mushrooms

This food can be used in several ways and has countless benefits. It is great for diabetics and cholesterol patients. Mushrooms is a lean protein food that has no fats in it and burns off cholesterol during digestion. The high level of vitamins and minerals in mushrooms break down the sugar and enhance insulin formation.

  1. Sweet Potato

These delicious sweet potatoes are a treat for your taste buds and of course, the body. They are packed with countless nutrients including iron, magnesium, vitamin C and D. It helps reduce stress, maintains a strong immune system and keeps the energy high.

  1. Salmon

Salmon is loved and known by all and its high levels of omega3 is what makes it so special. According to Dallas Carey, PsyD, “Epidemiological data and clinical studies show that omega 3 fatty acids can effectively treat depression. For the best source of these omegas, eat: salmon, tuna, lobster, chia seeds, walnuts, olive oil, flaxseed oil, kale and spinach.” It is delicious and can be cooked in several ways. Consumption of salmon controls your blood pressure, reduces soreness, battles cancer and makes your hair beautiful and shiny.

  1. Tomato

Tomatoes are a staple item that every home kitchen must have and you must increase its consumption as well. It fights cancer cells especially in the stomach, the cervix, breasts, and prostate.

This is our list of super foods and if you have any of your own, feel free to add to this list.…

When (Over) Running Gets The Best Of You

 

 

My (Over) Running Addiction

 

I’ve had my years of being “addicted” to running. I started jogging in the rubberized field not far from my home. It started slowly until my body was able to handle fast running. It was such a fulfilling routine for me. Not only did I lose a lot of weight, but I also felt my resistance getting stronger and my breathing was easier as my lungs expanded. Everything good actually followed after that – my skin glowed, my belly got smaller and smaller by the day, and I got stronger – physically and mentally. According to Kjersti Nelson, LMFT, “Daily runs leave a person feeling accomplished, and will really solidify or kickstart a healthy wellness-based habit.”

 

I just noticed some things after running for a few months. I would run a few kilometers a day then, and sometimes I really didn’t want to give it a rest because it made me lazy. I felt like I had to run daily. However, after a few weeks of that routine, my knees would buckle while my back and hips would hurt. I was having trouble sleeping and sometimes, I didn’t know why I’d get mad at the waiter just because he served me water with no ice! Horrible mood swings I had! According to Britta Boekamp, PsyD, “Individuals with rule breaking and oppositional tendencies, often have anger outbursts that are referred to as mood swings.  However, these anger outbursts are not due to a chemical imbalance but rather in response to the individual not getting their way.”

 

Signs to Watch Out For

 

That was when I got worried and anxious. According to Scott Bea, PsyD, “Anxiety is really a reaction in our body and brain that can be a feeling of worry, apprehension, sometimes excitement in anticipation of an event or in the face of uncertainties.” It was frustrating to feel weak when I had been eating and exercising enough. But when I came across an article about overrunning, it made me realize how much stress I have put my body in. I was experiencing the results of overrunning – too much, too soon, too often, too fast.

 

Here are some warning signs that I’ve experienced when I was running too much.

 

  • Too tired to do usual chores and activities. You woke up a few hours ago and yet your eyes tend to close. You go to sleep again just before lunch. You don’t have the energy or the will to cook or clean the house. ‘The mind is willing but the flesh is weak’ is an appropriate description. You may initially have DOMS (delayed onset muscle soreness) which will lead to generalized body fatigue if you don’t listen to your body’s signal to pause awhile and rest.

 

  • Brimming with adrenaline and cannot sleep. Many runners can attest that they have experienced insomnia when they overrun. That’s because the sleep cycle is disrupted with excessive training and it’s a clear indication that you need to take it slow. Sleep plays a very vital role in the rejuvenation and recovery of our muscles that have been through a lot during the day.

 

  • Gaining weight instead of losing. Research has always proven that there is a surge of cortisol hormones when you exercise, and when you overrun – which means you over train – you also release too much cortisol. Bad thing is that this hormone stimulates your satiety center, making you feel hungry all the time. Consequently, continuous overtraining will lead to overeating as well.

 

  • It creates feelings of anxiety and depression. When you’ve been training too much and you don’t get the positive results that you want, negative thoughts and emotions fill you. This creates a vicious cycle of overrunning in pursuit of your goals, thinking that you’re not doing enough. Then your physical, mental and emotional health is in jeopardy.

 

Don’t Run Towards Destruction

 

 

I don’t run that much anymore these days because of the busy schedule and also because my long time friends who ran with me that time have reconsidered and pursued different practices, although they still run twice or thrice a week in moderation.

 

Running is a great way to exercise, but it’s easy to be addicted to something that’s supposed to be a healthy routine. Always remember to take a break and rest your body despite your goals to keep fit. Besides, resting is part of being fit and healthy.…

Lilly Diabetes Meal Plan

 

The moment I entered my doctor’s office, I knew her face meant something like – “You’re in serious trouble, Maria.” She gave me a smile, but you know, doctors smile because they have to be pleasant and comforting. I smiled back at her as I sipped my hazelnut milk tea and sat on her narrow chair.

 

“So, Mary. You’re not hypertensive, for now. The result showed 120 over 80. That’s normal, for now. What’s not normal is your weight. You’re a petite 5”4” and weighing at 100 kilos. That’s not gonna cut it. You will be 40 in 2 years and by then, curative measures for various cardiovascular illnesses will be too late. We have to start now so that you’ll age healthily.”

 

“Ok. What do we do?” I said.

 

“You need to go on a diet, more like an eating lifestyle, Mary.” The doctor said.

 

“Diet?” I was a bit offended by how she said it to me. Or maybe I was just touchy and didn’t want to accept the fact that I am HUGE.

 

“Yes, you heard it right. Diet… How old is your youngest?” She pointed at my darling Sofia who was waiting for me outside her office. “She’s adorable!”

 

“My daughter’s two years old,” I answered back.

 

“Well, if you continue to drink those sugared milk teas or eating waffles at Starbucks full of butter, maple syrup, and cream, it is highly likely that you will develop diabetes within the next five years. I am not threatening you. This is the reality especially in your case – your grandmother died of heart failure and that was a complication of her diabetes, correct? You also have a history of depression, right?” I remembered what I read a few weeks ago, “Psychologically, living with diabetes — coping with its daily management and complications — can cause sadness and perhaps major depression,” according to Barry J. Jacobs, PsyD.

 

“Yes,” I said.

 

“Ok. I’m filling out this laboratory request and you have to do this ASAP ok? I want to know if your blood sugar is regular, borderline, or over so that we can do something about it now. I also added creatinine and uric acid. I just want to check.” She smiled at me. “And, yeah… Lilly Diabetes Meal Plan.”

 

“Ok, teach me how that goes,” I said.

 

“The concept is very simple. If this is your plate, half of it must be filled with veggies. Here, you can see some leafy greens and on the side is a cucumber tomato salad drenched in lemon and lime with a bit of pepper. Any questions?” The doctor asked as she showed me the drawing of a plate with food on it.

 

“Can I put some sugar in the veggie salad?” I asked, even if I know how sugar can be dangerous for the mind when taken in excess – as evidence: In a recent article in Psychology Today, Alexis Conason, PsyD, wrote that “[MRI scans show that] sugar activates the same brain regions that are activated when a person consumes drugs like cocaine.”

 

“I knew you were gonna say that. Ok, here’s the rule. You can sprinkle brown sugar on it – half a nail size.” The doctor said. She saw my eyes widen. “Mary, we are trying to lose weight. You might be eating healthy veggies as a salad, but the sugar will invalidate its health benefits. Well, I mean, if you put lots of sugar. So, control it. In time, you will also get used to not eating too many sweet foods. Ok?” She smiled at me again and patted my hand.

 

 

“To continue, the next portion is your protein – fish, seafood, chicken, beef, or pork. I do recommend fish – it’s much better than the other ones. Salmon has Omega 3 fatty acids and tuna is also nutritious. There are a lot of fishes out there that you can eat. It doesn’t have to be grilled all the time. But then again, it can only be one-fourth of your plate. About 3 to 4 ounces or 100-120 grams. No chicken skin. As much as possible, no fried foods. If you can’t avoid it, place the fried food on a tissue and take out the excess oil.” According to Dallas Carey, PsyD, “Epidemiological data and clinical studies show that omega 3 fatty acids can effectively treat depression. For the best source of these omegas, eat: salmon, tuna, lobster, chia seeds, walnuts, olive oil, flaxseed oil, kale and spinach.”

 

“Ok, understood doc.” I was being cooperative.

 

“The other portion is your carbs. I know that you are a rice eater. If possible, limit the rice to one cup per major meal, maximum. Boiled potato is ok. Sweet potato is ok as well. Just remember the portion, one-fourth of your plate.” The doctor was being friendly to me.

 

“I got that. Will do.” I said.

 

“Lastly, add a serving of fruit and a glass of milk to your meal. That’s how the Lilly Diabetes Meal Plan works.” She sounded so sure of herself when she told me that.

 

 

“Doc, can I have snacks in between?” I had to ask her.

 

“Oh yes, of course. The calorie total allotted for snacks is 200 calories – it must be whole wheat, fruits or veggies. You can also eat eggs or drink a non-sugared all-fruit smoothie. We will go for natural foods here. Avoid junk foods and fast food meals too. I know it’s hard, Mary. But you have to lose weight. In 6 months, I expect that you’ll lose 10 kilos. I will monitor you and set up an appointment once a month. You just have to track your progress in a chart. Diabetes is very hard to manage. Let’s not go there.” And I believe her.

 

It’s been a week and I’ve been following the Lilly Diabetes meal plan. Weight lost so far? Zero kilos, but I don’t mind. I’ll get there, I’m sure of that. The plan also states to walk or jog for 30 minutes each day. She’s right. It’s not easy at all, but I have to do it. I need to get better. I choose to lose weight and get healthy. I want to live longer and if this is what I have to do, then, so be it.…

How Running With Your Partner Strengthens Your Relationship

Fitness is becoming a part of the trend nowadays. More and more people are addicted to exercising and getting into their desired shape with their own fitness goals. One type of exercise that can genuinely help you achieve your goal is running.

We can see a lot of people running everywhere — be it in a local park, a track oval, or even in the gym. Some people run for cardio; others run habitually and use it for a short time to escape reality. Running is not only beneficial for the body but the mind as well. According to Josh King, PsyD, “You can run hard, or jog slowly. You can do it at your own pace. The exercise releases endorphins, which helps to feel better, and can even help with cravings.”

Running As Part Of Your Exercise Routine

Regularly going to the gym doesn’t work for all people. Different people entails various types of exercise routines. However, including running in your exercise routine will boost your health more.

Other than improving your overall health, running has a lot of benefits. Running can aid you to clear your mind. Its most important advantage is to help your mental health — it can reduce anxiety, stress, and can even help you deal with depression. According to Kjersti Nelson, LMFT, “Running is a natural way to improve depressive symptoms, and to manage mood.”

Running And Relationships

For some people, running is a lifestyle. It is usually more fun and engaging to do with a group or a partner. It may seem like a difficult thing to do with your partner at first, but after several tries, you will see its benefits.

Much like as regular exercise, running with your partner can strengthen your relationship. It has several advantages that can improve the overall dynamics of your relationship. The main advantage of running is that it can deepen the relationship between you and your partner on another level. “A stable relationship is a relationship that is built upon loyalty, trust, safety and consistency,” according to licensed marriage and family therapist Christie Tcharkhoutian.

Having a shared fitness goal with your partner can bring you closer. Running may also increase the emotional bond between you and your partner. Moreover, if you have problems with your relationship, running together may be an effective way to fix it.

Running involves commitment and managing expectations. It may become a healthy competition. While running and reaching goals together with your partner, you will be able to see how you truly support and trust one another.

Factors To Consider When Running With Your Partner

There are a lot of factors to consider when running with your partner. Both of you should think about these factors before agreeing to run with each other. While running, you should be able to look out for one another.

The most common factor to consider is your fitness level. Every person has a different pace when it comes to running. Some runners may opt to chat while others prefer to listen to music. It can be frustrating to run with your partner but is essential to learn how to compromise.

Another factor to consider is running in different places and spaces. Regularly running on the same route may become tiresome. Communication is also an important factor. You should be able to talk about what your goals are if you need to take a breather, or just slowing down for a little bit.

The ultimate fitness goal is to get fit while having fun. While challenging each other to reach your fitness goals, what’s more, important is the kind of bond created when you and your partner run together. We can easily claim that a couple that runs together, stays longer.…

How To Mix Up Your Couple Running Routine 

Running with your significant other is great because it provides benefits for the individual as much as it does for the relationship. Exercising as a couple, in general, allows the couple to feel closer to each other, more motivated to do the workouts, and keeps the relationship exciting for some reasons. “The beauty of running is that it’s a sport that can be selectively engaged in to meet others and create lasting bonds, to independently release stress, and to achieve personal goals,” explains Leah Lagos Wallach, PsyD. Though there are many reasons why running with a partner or with a group is recommended, there comes a natural tendency for it to be sometimes unpleasant. 

 

Source: pixabay.com

It could be that you don’t enjoy the pace your partner is going, or the boredom with the routine is starting to get to you, or even feeling like you’re being forced. To fight this, commit entirely to a running schedule, but know when to change it up to keep things interesting. 

 

  • Set Fitness Goals 

Set specific fitness goals for yourselves and as a couple. It could be for a beach trip, an upcoming event or just to maintain your general health and fitness. Read related articles about these goals that you want to reach, and you will find that there are many workout recommendations to target specific fitness goals. It most likely involves cross-training, which has proven to be effective and beneficial to individuals everywhere.   

 

  • A Change of Scenery 

One of the biggest factors that can stagnate your couple running routine is seeing the same things every day. If you’re a couple who only runs on treadmills, it’s time to make a significant change and start running outdoors and reap all the benefits it provides.  “A person’s mood changes from place to place.”, according to licensed psychologist R. Wolf Shipon.

 

Don’t expect to have a good path all the time, so it’s essential to find new routes and places to run after a two-week period. Running on a mountain is highly recommended, but ensure each other’s safety. 

 

 

 

 

  • Get Lost 

You don’t always need a plan! Get up one day for your regular running schedule and start running with no exact path in mind. Explore different locations around your city or town that you’ve never been to, and you’ll see how exciting it gets.  

 

Getting lost while running is never too bad because the Internet can always help you find your way home. You’d be surprised that there’s so much to discover about yourselves and your area after going out on a spontaneous run. 

 

  • Chase The Other 

For a couple who’s into some healthy competition, occasionally challenge yourselves to gauge each other’s progress. See how long it would take to chase the other or catch up with each other’s best pace. Search for run challenges online and do them with your partner. Post online about it and see the reactions you get. While leisurely running has its numerous benefits, mixing it up with challenges and quirks will surely get the couple more excited about running. 

 

 

 

 

  • Join A Marathon 

There’s not a unique running experience quite like joining a marathon. Marathons are one of the most exciting running events the world has to offer and to be able to participate as a couple would mean a lot for the relationship. It will give you a motivation to train, and something to look forward to beyond the daily hustle and bustle. Some marathons have exciting gimmicks and giveaways, and might even give you a chance to travel and explore a brand new place. 

  

Keep running for yourselves. Keep running for a healthy relationship.  Be proud of all those mileages you’ll go through. According to Kjersti Nelson, LMFT, “Daily runs leave a person feeling accomplished, and will really solidify or kickstart a healthy wellness-based habit.”

 

 

 

5 Reasons Why You Should Start Running With Your Loved One

Running is one of the go-to workout routines for people who want to get moving and stretch some muscles. However, running with a partner can be a hit or miss to some people. But, for the couples in a happy relationship which aims to motivate one another and achieve fitness goals together, they have discovered the value of running together. According to Kjersti Nelson, LMFT, “Daily runs promote sustained mood balance and is an active coping strategy for dealing with life’s ebbs and flows.”

 

 

One downside associated with running with your partner is capacity. Your partner may be speedier than you are, or the other way around. The solution is to find a middle ground for both of you and your partner’s capacities. Finding a middle ground that is challenging to both of you can be a very good motivation. And together, you and your partner can achieve greater goals.

 

There are some benefits associated with running with your significant other. Read these five reasons why you should start running with your loved one:

 

  • Safety In Numbers

With the fast-paced lifestyle we employ nowadays, sometimes the only available time for running is during night time. Running with your partner is especially beneficial to ensure safety. It can be intimidating to run by yourself, especially in an urban city. Running with your loved one can help ease your worries and reduce the risk of unfavorable events.

 

  • Quality Time Together

Instead of being glued to your devices and spending extensive time on the internet, you and your partner should consider spending more actual time together. Running together is a good start, as you get your blood pumping together. You can also have nice chats while running. Spending time together and at the same time getting healthier together is always a good thing. According to Dr. Sal Raichbach, PsyD, “if you want your relationship to last forever, having solid communication skills, spending time together, and having shared interests by your first anniversary can only help.”

 

  • Achieve Mutual Goals

Your mutual goals of getting healthier through running will help you and your partner in more ways than one. Also, fitness goals can help strengthen your emotional bond once you support each other.

 

Having your loved one as your supporter will make it easier for you to achieve these goals because you have a motivator. It will not just strengthen your body, but it will also enhance your love.

 

  • Motivation And Consistency

Having a regular running schedule with your loved one will help ensure consistency in achieving your fitness goals. As a couple, you are each other’s source of motivation and together, and you ensure that your routine is consistent.

 

When you run by yourself, chances are you tend to get lazy and skip some days in your routine because there is no other party to consider. Having a partner will motivate you not to skip routines and always complete your exercises.

 

 

 

  • Improved Relationship Quality

Studies have shown that couples who run together have a higher perception of their relationship quality. When you run with your loved one, your physical and mental well-being is improved. In addition to this, your emotional bond together as a couple is intensified.

 

Your time spent together is not limited to eating dinners and watching movies, but you spend time together to achieve mutual goals and motivate one another to be the best version of themselves. According to licensed psychologist Wyatt Fisher, “You can’t meet one another’s needs well if you aren’t spending enough time together. Happy couples tend to have at least eight to ten hours a week of quality time together.”

Tips To Prepare For A Fun Run With Your Partner 

 

Preparing for a fun run is more “fun” when you are preparing for it with your partner. Preparing for an activity like this is a challenge for the mind and body. “Mental strength only exists in the context of a challenge,” says Justin Ross Psy.D., which is why running is not only for your physical benefit. It can greatly improve your mental health strength, as well.

 

Running with your partner has its obvious benefits. You feel at ease and the push to finish stronger. You also become more motivated to run because you are training with your loved one. 

 

 

However, if this is your first time to prepare for a run with your partner, heed our tips on how to build up your endurance for the big day – together. 

 

Set Your Goals 

What is your goal for joining the run? Is it to increase your cardio activity? Is it to finish the race within a specific period? 

 

 

Take note of all of these goals and discuss it with your partner. You should be able to arrive at a mutual decision, so you can proceed to create your game plan. During this discussion, you can also talk about the training activities you will undergo in preparation for your run. These activities may include swimming activities, hiking, or even biking. 

 

Your game plan can help you adjust your training schedule. You may opt to put mini-goals at the end of each week leading to the big day. It will help you focus each week. 

 

You have a training buddy who’s with you 24/7. It is a plus because your training program will be holistic. You can plan your meals accordingly because you’re both preparing for the same thing. 

A child psychologist, and a runner himself, named Professor Jamie Hacker Hughes once said that “Psychologically, running allows you to organize things in your mind and encourages creativity.” While you run with your partner, you can talk about many things about your life and this improves your bonding and intimacy.

 

Start On A Comfortable Pace 

If you’re not a professional athlete, do not overexert yourself. It will bring undue pressure to you physically and psychologically. 

 

Starting at a comfortable pace will also enable you to build up your speed gradually. It is also a chance for your partner to establish a set rhythm. 

 

Test your initially set pace for a week then adjust if necessary. Also, take note of the differences in your running styles. You may have to talk it out with your partner if the training gets too strenuous for one of you. 

 

Encourage, Not Compete 

Sports can be competitive. And if you are already having intimacy issues with your partner, it might create an issue. Competing with your partner can easily ensue when training. However, you must resist this desire at all costs!

 

Instead of competing, set your mind to encourage your partner to get their running goals. Do this if you want to end your training peacefully! 

 

 

Encouraging each other to achieve individual goals also heightens the trust factor between the two of you. You will think of your partner as a collaborator, instead of a competitor. 

 

On the big day, you will be able to enjoy the run because you will feel the support of your spouse who’s running alongside you.

“There are some people who become blocked or overwhelmed by the intimacy of therapy in an office setting,” says Jennifer Lager, PsyD and running can be your form of therapy. 

 

In the end, it is important to note however that running with a partner is not for everyone. Some people are accustomed to running alone. When they suddenly try to run with another person, they tend to lose their momentum and focus. Determine early on if couple’s running is for you by trying out these tips. 

 …

Having Your Life Partner As Your Running Buddy 

When you’re trying to keep fit, running is one of the activities you can’t skip. For many people, having someone to run with makes such much more enjoyable. However, some people wonder if their husband, wife or long-term partner is the right person for this. 

 

 

 Here are few things to consider before you lace up those running shoes. 

 

Get Comfortable With Running Alone First 

Before anything else, many people recommend getting used to jogging individually first. The reason behind this is that for all the physical activities you do with other people, you have to hold your own. For best results out of your run or jog, you can’t be entirely dependent on the other person, somewhat holding them back from reaching their milestones regarding exercise. According to Rachel Urbano, PsyD, “What I love about running is it helps me to see what’s going on inside of me.”

 

Share Similar Fitness Goals 

Personal goals are one of the first things you should consider when running alongside anyone. “The beauty of running is that it’s a sport that can be selectively engaged in to meet others and create lasting bonds, to independently release stress, and to achieve personal goals,” explains Leah Lagos Wallach, PsyD. It will be a difficult situation if one person’s objective is to introduce cardio into their routine while the other wants to full-out train for a marathon. 

 

As much as this experience could strengthen the bond between you and your partner, it could only lead to frustration and tension if your goals don’t match up. Consider finding a compromise if you still wish to do this with them. Allow some running time together but spend some parts of your daily jog doing your own thing. 

 

They Make For Great Motivation 

Good partners should always support you with endeavors that help make you better. It includes you sticking to your fitness plans and meeting your objectives. Some partners even begin running together because one of them simply inspired the other to take up the routine. 

  

 

You and your spouse could be each other’s cheerleaders. Throw in some motivational words during your next run and don’t forget to send some words of appreciation their way after your jog either. 

 

They Can Spark Up Some Competition 

When you have a running buddy, things could sometimes get competitive. It can be both a good thing and a bad thing, depending on how well you handle such cases. 

 

Light, friendly competition could be useful. It will push you to run faster or further, developing abilities such as speed, agility, endurance, strength and so on. When asked about competition,  Jennifer Kromberg, PsyD, answered “Is the goal to ‘win’ or is the goal to learn, grow, enjoy and perform to the best of your ability, regardless of the winner? In order to meet your goal, do you have to feel better than others?” Just a thought.

 

However, pushing too far or too hard can cause some unneeded conflict and arguments in the future. It could even lead to resentment and more long-term issues. To avoid this, make sure you discuss your goals, as mentioned earlier. Also, make sure you communicate well with each other and be vocal when you feel that things are going too far. 

 

Final Verdict 

 

 

The most important thing that will matter is that you are enjoying the time you spend running, whether you decide to go with your partner or not. Communication is still the key, as well as remembering that you love, care and respect each other enough to support one another with all the goals you have in life. 

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A Guideline For New Runners

Have you recently decided to start running so that you can achieve your ultimate goals and objectives? Are you excited to do it with a friend or someone close to you? Do you know some of the essential tips or techniques to remember for first-time runners? If you answered yes to all these, then this article is what you need to read right now. For today’s content, we are going to share some guidelines to observe if you are still new to running.

 

 

Before anything else, we want to mention that you must follow some rules when it comes to investing your time in running. Remind yourself that this kind of exercise can be strenuous to your body. As such, you must do the right things so that you will not end up experiencing too much stress or issues, particularly concerning your physical and mental health. Here is the guide for new runners like you:

 

Wear The Right Attire

 

When you exercise through running, the first step that you must do is to prepare your wardrobe. As much as possible, collect the proper sports attire to wear for your morning or evening runs. Keep in mind that what you choose to wear can be crucial when it comes to your protection and safety. For example, not wearing the right shoes can be dangerous to yourself. There is a high possibility that you may get injured if you fail to wear the proper footwear for running.

 

 

Keep Yourself Hydrated

 

Since you have already decided to get fit and follow a healthier lifestyle, make sure that you incorporate some healthy choices to it. One of the things that you must do is to fill yourself up with the right amount of glasses of water a day. Make sure that you enjoy drinking lots of water a day, especially when you are running. It is crucial on your part to stay hydrated so that you can sustain your interest in running. Take note that you may get weak easily if you do not follow this important reminder.

 

Choose The Perfect Playlist

 

Running can be fun and exciting, as long as you know the right things to do. Make sure that you plan your running activities daily. One of the things that you must never forget is to choose the perfect playlist for a given day. Select upbeat songs that can encourage you to keep on running. Remember that choosing the playlist can be an integral part of your healthy lifestyle routine. Failure to select the right playlist can have adverse effects on your part. If you do not know how to select the right songs, do not worry because you can always check recommendations from fellow runners. When you run, be sure that you have your earphones on as you listen to the best songs for running.

 

 

Being a first-time runner can be challenging, but it can also be exciting, as long as you are aware of the proper rules to follow. Make sure to familiarize yourself with the guidelines above.

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