Running Tips to Help You Increase Your Mileage
Running is one of the most popular ways to exercise. But it’s not an easy task. Starting to run and/or working your way up to a certain distance takes time and strategic planning. If you jump the gun and increase your daily or weekly mileage too fast, you may end up injuring yourself… and then hindering your progress for a lengthy period of time (trust me, I’ve been there!). While I don’t call myself a running expert, I have taken myself from couch potato to half marathoner twice, and taken myself from social walker to 5k and 10k diva more times than I can count! I’ve done a lot of trial and error, and I want to share my tips and experiences in hopes to help even one person reach their running goals!
1. Pick a race.
There’s something to be said about the old saying, “Keep your eyes on the prize” When you pick a race, you’ll have that date in your mind, you’ll be visualizing “the prize.” What better way to motivate yourself to push past your comfort zone than having an event.
2. Create a calendar or a plan.
Fail to plan = plan to fail. If you have a calendar, you can split that big goal into attainable weekly goals. When I was trying to increase my mileage and work my way up to a higher mile race, I’d increase my “long run” day by one mile every 1-2 weeks. For example, I’d look at my calendar to see how many weeks I had until race day. If I was working my way up to a 10k (6.2 miles), I’d do 6 miles for my long run the 2 weeks prior, 5 miles for my long run the week before that, 4 miles the week before that, etc, while doing shorter runs on my other running days.
3. Don’t wear old, worn out shoes.
This one is more important than you might realize… When I first started running, I was putting 15-20 miles a week on shoes that I’d had for maybe 2-3 years. I didn’t think much of it at the time, until the pain in my feet, ankles, calves, and knees made me put running on hold. Running shoes are made to support your stride (and different running shoes support different types of strides). The more you run in your shoes, the less effective they get. It doesn’t happen overnight, but over a long period of time.
I’ve been wearing Mizuno’s for the last year for my running days. I’m rockin the Mizuno Wave Rider 21
‘s right now because they make my runs better… and here are my top 3 reasons why they’re my favorite running shoe:
1. I don’t get heel blisters if my socks slide down. There’s cushioning on the heel, which 1) helps my socks stay in place and 2) keep my heels from getting irritated.
2. They’re really breathable. Which is extra wonderful when you live in Georgia and it’s hot most of the time!
3. My foot feels supported but the shoe isn’t heavy. A lot of shoes that brag about how much support they give the foot feel HEAVY and almost like your foot is weighed down. I hate that. These Wave Rider 21’s aren’t heavy but they still provide the right amount of support.
4. Foam Roll, Massage, Stretch.
Seems obvious, right? Then why is it so easily neglected? If you don’t have a foam roller, they’re miracle workers. I’m not an expert, but please don’t neglect your sore or tight muscles.
5. Celebrate every single victory.
Running is hard. SO HARD. But so rewarding. Had a bad day but you still got a short run in? GO YOU! Ran .25 miles more than you thought you could? HECK YES. Didn’t feel like you were going to throw up after a hard run? SLAY. I think you catch my drift. You are AMAZING because you are taking steps to better yourself. Celebrate YOU.
This is a sponsored conversation written by me on behalf of Mizuno. The opinions and text are all mine.
prAna: Giving Back and Making a Difference
PrAna has been popping up everywhere in my world recently. What once was a semi-unknown brand to me, I now see EVERYWHERE! A friend of mine recently wore a sweater from PrAna to work. I had to make a stop at REI, and lo and behold – PrAna had its own section!
Why does this make me so excited? Because I love seeing companies that want what’s best for customers (and the world) succeed.
November is the time of year when we take time to think about and appreciate everything that we are grateful for… It’s one of my favorite aspects of the Holiday Season. During the holiday season, it is a time of giving. How awesome would it be to buy gifts for your loved ones or yourself, but then also know that the money you spent would be used to give back to the community? DOUBLE WIN.
PrAna has at the heart of their mission and vision to make a difference in the world: whether its by how they make their clothes and what products they use, to how they give back to the community and to make the world a better place — they have a strong mission of CHANGE.
What Sets prAna Apart
They’re conscious of the way their clothes are made:
If you haven’t heard of prAna or know what they stand for, let me tell you a little about them. PrAna’s clothes are made sustainably, out of recycled, fair-trade certified and hemp items. prAna made a short video on why they use hemp:
As a consumer, I want to know how what I wear affects my body and my system. So I’ve started looking into it and while I’m no expert, I now know that we HAVE to start taking a closer look at how our clothes are made.
1. How they’re made affects the clothing that we are putting on our bodies (which our skin comes into contact with).
2. How they’re made directly affects the quality of the clothing.
3. How they’re made impacts the environment.
It’s time we start leaving a positive impact instead of a negative one.
They’re creating versatile and stylish clothing:
prAna designs clothes that are comfortable, cute, classy, and are versatile.
Clothing is an expression of who we are. And prAna has made a point to design clothing that will excite people to wear, whether its for work, for an outdoor adventure, or for a sweat session in the gym.
If I could wear leggings and hoodies all day everyday, But prAna has changed the game with their athleisure and athletic lines. I’m absolutely obsessed with the Rockaway Jacket and the Caraway Tights that PrAna sent me.
Side Note about the Caraway Tights: They passed my “Squat Test.” I hate leggings that slip off your waist while you’re trying to do a squat and/or become see through when you are squatting. The Caraway Tights didn’t slip down AND they didn’t become see through. WIN!!
The Number One Reason I Choose prAna
If you have a problem with something you bought, they’re not going to blow you off. They want your feedback. prAna actively wants to make their company and your experience better. That makes a difference to me, personally. Customer service is something that should be common – but it’s not. But prAna’s got it. And it shows!
And along the same lines, they’re giving back to the community because THEY CARE!
The world is in desperate need of positivity. And prAna is dedicated to give back more than they take from the world. During the holiday season, prAna donatse a portion of the proceeds from a select collection of items to Outdoor Outreach, which is a non-for-profit organization that connects underserved youth with the outdoors. This is near and dear to my heart as a middle school counselor.
I could talk endlessly about how great I think prAna is, but they have a whole section of their website dedicated to it. I encourage you to check out the prAna Sustainability section of their website.
prAna has given me a special discount code to share with you all for 15% off if you order before 11/22!
This is a sponsored conversation written by me on behalf of PrAna . The opinions and text are all mine.