Running Your First Marathon – Motivation and Training Tips

Listen ladies and gentlemen, you need to run a marathon.

Even if you do not see yourself as a runner, or consider running to be a tool in your bag of exercises, you simply must run a marathon.

The truth is, we are all runners. Yes, even you|! We evolved to be runners.

It is as the original anti-establishment, carve-your-own-path hipster, Ralph Waldo Emerson said, “First be a good animal.” To be a good animal, you must run, just like all of the two-and four-other legged animals do. For millions of years, our ancestors ran to eat, to not be eaten, and to have fun. You cannot get around the fact that running is in your DNA. Let’s not deny science.

Let’s run and live as we were meant to.

The Marathon Is THE Gold Standard Running Achievement

The 26.2 miles of the marathon are a challenge.

The marathon distance was set 2500 years ago when Pheidippides ran approximately 26 miles to get to Athens to share the great news that the invading Persians had been defeated.

Ever since, this race length has become the touchstone that connects everyone who completes a marathon with that original running Greek Major Boss MoFo.

When you do a marathon, you are plugging into that historical power!

Running Is the Ultimate Human Sport

The act of running is simple.

This is something we understand even as children. Watch a group of children outside, and you will see that they love to run. Most adults have forgotten just how natural and fun running can be. When you challenge yourself to prepare for your marathon, you will rediscover your inner child along with the primal joy of running.

Running a Marathon Will Kick You Out of Your Comfort Zone

Preparing for a marathon will boot you right out of your comfort zone.

Imagine how powerful of a kick you will get from completing a marathon? When is the last time you truly challenged yourself? Do you really want to be living the exact same life six months from now?

No, you do not. Start running now!

Benefits Reaped from Running a Marathon Will Touch Every Aspect of Your Life

The Groom+Style Team first heard our favorite mantra, “discipline is freedom,” on US Navy Seal Jocko Willink’s podcast.

It means that as you are better able to control your energy, thoughts, and actions, the better your life will be and the more freedom you will have to live your life YOUR WAY.

Preparing for a marathon is one of the best ways to build self-discipline.

The shortest training program for a marathon typically lasts between 18 to 20 weeks. This means that for four or five months, you will be putting on your running shoes four to six times a week and heading out the door for a run. That is discipline.

As you strengthen your will in one area (running races in this case), you will soon learn that this newly acquired strength will improve your life in other areas. For example, once you get into the routine of going for long runs on Saturdays, your habit of going out drinking with the lads and lasses from the office on Friday evenings will lose its charm.

Moreover, your newly found self-discipline will thread its roots into parts of your life that have no connections to running whatsoever.

For example, if you have earned a bad reputation at work for continuously arriving late, you may find you can build a new reputation as being the person who arrives 10 minutes early each day simply by deciding to do so – just as you decided to run a marathon.

The great Scotsman William Barclay wrote, “Endurance is not just the ability to bare a hard thing, but to turn it into glory.”

We will not lie and say that training and running a half or full marathon is easy. It will SUCK at times, but it is that suckiness of the running race experience that is one of the primary reasons you must become a marathon runner. Once you are an “official marathon runner” every other challenge in your life will seem more manageable.

The confidence you will obtain from finishing that 26.2 miles will flow through to all areas of your life!

Get Fit

We forgot to mention that training to run 26.2 miles will make you fit!

Fat will melt off your body with each running step you take, while you strengthen your central nervous and cardiovascular systems.

Being fit is wonderful, but for many runners it is all of the other positives that are realized by setting and reaching goals again and again that really draws them to running day after day.

How to Complete Your First Marathon Even if You Have Not Run a Single Step in Years

In 2015, according to Running USA, 509,000 runners completed marathons in the United States.

If all these people ran a marathon, surely, with a bit of training and the right running program, you too can complete a running race.

One of the keys is to find the right marathon running program and marathon for you!

Marathon Running Programs

Jeff Galloway, a former member of the USA Olympic running team, has had great success training people from all walks of life to complete half and full distance marathons. For true beginners, he suggests a walk/run method that focuses on time-on-feet instead of distance.

His website is loaded with great information on training for your first half or full marathon.

The walk/run method is especially effective for runners who are starting out.

Depending upon your current abilities, you may start out with a ratio as easy as 10 seconds of running followed by 30 seconds of walking for a prescribed period. If you are fairly fit, your starting run/walk ratio may be something around four minutes of running followed by 30 seconds of walking.

The key to this method is starting the walking intervals before you begin feeling tired.

Marathon Training Programs on your Phone

There are some very effective and user-friendly apps for both iPhone and Android phones that you can use to train for your first half or full distance marathon.

One of the best is the Marathon Trainer app, while the incredible training website MapMyRun has a wide variety of run training apps for races of different lengths. Another product that might assist you on your path to becoming a marathon runner is a gps running watch.

Going Farther – Staying Healthy, Injury Free and Avoiding Burnout

As the weeks roll by, you will want to run further and further.

Be careful when adding distance to your weekly totals. The rule of thumb is to increase your weekly mileage by no more than 10% a week for three straight weeks, then take an easy week during which you decrease your weekly total by 10-20%. An example would be:

● Week 1: 10 miles
● Week 2: 11 miles (a 10% increase)
● Week 3: 12 miles (a 10% increase)
● Week 4: 10 miles (a 20% decrease)
● Week 5: 13.5 miles (a 10% increase from week 3)
● Week 6: 15 miles (a 10% increase)
● Week 7: 16.5 miles (a 10% increase)
● Week 8: 13 miles (a 20% decrease)

By increasing your mileage at this pace, then backing off every four weeks, your body has time to adjust to the new workload and stay injury free.

The other key to avoiding injuries is ensuring that you take care of yourself while you are not running. This means you need to stretch two or three times a week, and perhaps get a sports massage every couple of weeks or once a month.

Doing a Yoga class every now and then is a great complement to the stresses running can place on your body. Listen to your body, and take care of budding issues before they bloom into problems that keep you off your feet for weeks or even months.

It is beyond the scope of this article, but you will also need to pay close attention to your dietary requirements and protein intake, to help you reach your goal of running a marathon.

Long Slow Distance

Hang around distance runners long enough and you will hear about the magic of LSD-Long Slow Distance runs. Weekly or biweekly LSD runs are the most important runs you can do while training for your first marathon.

By the end of your training program you should have run at least one LSD run of 20 miles or more.

Finding the Right Marathon for You

There are thousands of marathons on the marathon calendar each year.

To find the right event for you, look for marathons that are within your budget; easy to enter as some running events fill within minutes once registration opens; have achievable cut-off times; are on similar terrain and elevation on which you train; in mild or cool climates; and have aid stations every few miles.

Finding Additional Motivation

Following a documented running program will keep you motivated, as once plans are written down, they seem much more real than if we just kept them in our heads. Make sure your running program is laid out in full in your phone, posted on your fridge, or written in your training diary.

Make it real!

In addition, there are running groups and clubs in just about every city and town in the world. Running with friends or groups is a great way to get yourself out on those days you just don’t feel like it.

It’s also a great way to meet people after getting out of college.

Newcomers to the sport have had success motivating themselves by raising money for a cause they believe in. Do you have any causes you are passionate about? If so, this can make the run about more than yourself, which is one of the most powerful ways to stay on track.

Bottom Line to Completing Your First Marathon Distance Race

You do need to run a marathon. Completing a marathon is an accomplishment that will impact all areas of your life, and a feat that will stay with you forever.

If it turns out that you genuinely enjoy running, this bucket list accomplishment will have given you an enjoyable activity that you can continue to share with your friends, partner, and children.

If you really get the long distance running bug, just keep in mind that an ultra marathon is just five miles longer than a marathon (31 miles). How would you like to be an ultra marathoner? Yeah, that’s what I thought. Let’s get running.

Before Starting

As always, you must remember to review your plans and your current health status with your doctor before starting any new workout program.

Protein is one of the main nutrients you will hear about as a newcomer to bodybuilding. You may know the basics of why your body needs it — for energy and to help your body to recover from training. But did you know that when you are undertaking a regimen of weight training, you need more of it on a daily basis, or that there are different types of protein that your body needs at different times?

It can be confusing, and if you don’t know enough about it, you won’t see the best results you possibly can from your time in the gym.

Here is an explanation of why you need protein and how you should be eating for maximum effect, as well as the different types of supplements available and when you should be taking them to ensure that you never go into a deficiency and waste your hard work.

What is protein and why is it vital?

Protein is one of the three essential macronutrients your bodies needs, along with fats and carbohydrates. When your body digests protein, it is broken down into amino acids, which are vital for muscle and tissue repair, and also play an essential role in many other functions:

.   An energy source, especially when your body has no carbohydrates available

.   Boosts your metabolism, as it takes more energy for your body to digest it

.   Maintains normal growth hormone levels

.   Maintains nitrogen balance, essential for muscle repair and growth

.   Provides fuel for chemical reactions in your body to take place

.   Supports your immune system

.   Regulates insulin levels in your blood

.   Regulates your bodies fluid levels

The role of protein in your body’s recovery

There are two main ways in which protein helps your body to recover from strenuous training:

1)      Ensures glycogen levels are topped up as quickly as possible

2)      Repairs the microscopic tears in your muscles caused by lifting weights

Your body needs nitrogen to be able to start repairing itself immediately after your workout. Protein ensures that enough nitrogen is transported to your damaged muscles for them to instantly go into recovery mode after your workout.

Complete vs. Incomplete Protein

Adults require 22 types of amino acids to function; 13 of these are synthesized naturally within the body, and are known as non-essential. The other nine must be derived from food and are known as essential amino acids.

Complete Animal and Dairy Protein Sources

These contain all of the amino acids you need in sufficient quantities; most are animal based, although there are a few examples of complete plant sources:

.   Seafood

.   Meat

.   Milk

.   Eggs

.   Yogurt

Complete Plant Protein Sources

.   Peas

.   Quinoa

.   Hemp seeds

.   Buckwheat

Incomplete Protein Sources

These foods are examples of incomplete protein sources and don’t contain all the essential amino acids you need. Incomplete protein sources should not be considered inferior in any way — both have a place in your diet:

.   Vegetables

.   Grains

.   Seeds and nuts

Combining Protein Sources

Combining both types of protein in a meal is ideal for giving your body all the amino acids it needs. Below are some great examples of combined “complementary” proteins:

.   Peanut butter on whole wheat bread

.   Whole grain pita bread with hummus

.   Almond and spinach salad

.   Black beans and rice

How much protein do you need?

In the US, the recommended daily allowance (RDA) of protein is approximately 0.36 grams per pound of body weight (or 0.8 grams of protein per kilo of bodyweight). However, anyone undertaking a heavy program of training requires double that amount. Therefore, for an individual weighing 200 pounds the RDA would be:

.   72 gram of protein per day if sedentary

.   144 grams per day on a weight-training program

Supplements

If you are on a high-protein diet, it can mean you spend a lot of time prepping nutritious meals. Today’s busy lifestyles may mean that you simply may not have the time to do all this extra work in addition to your schedule at the gym. You also need to be ingesting certain types of protein at certain times and this is where supplements can be convenient and much more cost-effective than buying chicken, beef and seafood every day. There are hundreds of supplements available, so use the guide below to choose the right types for you.

Whey vs. Casein

Whey is the most popular form of protein supplement. It is a by-product of the cheese-making process and available as a convenient powder. It’s a fast-acting source of protein, ideal pre- and post-workout when your muscles need to be fed quickly, and to stimulate as much growth as possible. When choosing a whey powder supplement, look out for isolate which is the purest form. As with all supplements, in terms of quality you get what you pay for. Protein is far too vital to skimp on, so choose the best quality that you can afford. Casein digests slowly, so use this throughout the day to ensure your body has a continual supply. You will start losing your hard work as soon as you go into a deficiency.

Groom+Style has prepared a review of the top 5 best whey proteins on the market.

Milk Protein

This is the protein from milk with the fat and carbohydrates removed. It’s approximately 20 percent casein and 80 percent whey, so digests slowly. A mixed powder containing mostly whey is fine just before you hit the gym. Have a look on the label; ingredients are listed in the order of how much is in it, from most to least.

Plant Protein

Protein can be found in many plants and is especially beneficial to vegan and vegetarian weightlifters. Brown rice is an excellent source of protein, as are peas, quinoa and buckwheat.

Egg White Protein

This is a high-quality protein source, suitable for those who are intolerant to lactose, and it was popular before whey was discovered. In terms of absorption speed, it is faster than casein but slower than whey. A mixed powder containing egg white, whey and casein is a great choice for keeping you going throughout the day.

Beef Protein

Available in bars and powder form, this protein is fast-acting and ideal when it’s time for your workout. It makes an ideal substitute for whey if you have an allergy to milk.

Soy Protein

There is a great deal of misinformation surrounding this protein. A popular theory at one time was that soy protein increased estrogen and decreased testosterone in males; this has been proved to be untrue. It is an excellent protein for helping muscle recovery after a heavy workout, and it also increases the release of natural growth hormone in your body, as well as nitric oxide levels.

Protein in Other Forms

There are many convenient forms of protein available, meaning you can always make sure you have the nutrients you need.

Protein Bars

These are good to include in moderation, although you shouldn’t rely on them pre- or post-workout. The protein in them digests slowly, so won’t benefit you at those times. Low-carb protein bars are popular for anyone on a restricted diet. There are also protein bars that include fats and carbohydrates, turning them into healthy equivalents a small meal when you need one on the move.

Ready-to-Drink Shakes

These are in a can like a soft drink, and usually taste better straight out of the fridge. Again they are meant for convenience and usually contain milk protein, so don’t make them your first choice when it’s time for the gym. Some protein shakes contain simple carbohydrates, making them an ideal choice both before and after your workout.

Meal Replacement Supplements

As the name suggests, these contain all the nutrients you require from a meal in a single drink. These are not intended to replace your meals on a regular basis. They are ideal to ensure you don’t go into a nutrient deficiency on the odd occasion, such as if you have to work late one night.

Weight gainers

This is a protein supplement powder with added fats and carbohydrates for those who find it difficult to bulk up or for anyone that needs to add weight quickly. They can either be used between meals to increase your calorie intake, or as a meal replacement.

Timing of supplements

For maximum benefit, your body needs different forms of protein at different times of the day. Supplements, alongside whole foods, are an incredibly useful way of ensuring your body has a steady supply at the right time and doesn’t go into a deficiency.

When you wake up:

At this point, as you haven’t eaten for eight hours, you need to feed your body quickly and ensure your body has a positive nitrogen balance. You also need to feed your body until your next mealtime, so choose a powder blend of both whey and casein, with the addition of a natural food source such as cheese or eggs.

Between regular meals:

All protein sources between your meals should be a slowly digested type to ensure your nitrogen levels remain steady. Again, casein is an excellent choice; egg white protein will work as well.

Before your workout:

Pre-workout, your body needs a slow digesting form of protein to ensure it doesn’t run low. If you go into a deficiency at this point your body is going to take longer to start repairing itself after your workout. A powder containing casein and carbohydrates is ideal to ensure your glycogen stores are replenished as quickly as possible and to promote a faster recovery.

Post-workout

Your body now needs a mixture of slow- and fast-acting proteins to ensure your glycogen stores are replenished. A casein and whey bend is ideal at this point.

At bedtime

You need to give your body a supply of nitrogen for the next seven to eight hours. Casein and egg white protein is ideal at this point to keep your muscles fed throughout the night.

Understanding the extra ingredients in your supplements

You will notice that some protein powders have added ingredients. These are some common ones:

Carbohydrates

Fast-acting carbohydrates ensure that protein is shuttled to your muscles quickly when they need it the most. Maltodextrin and dextrose are both ideal for this.

Enzymes

These are essential to assist your body when digesting extra protein. Enzymes such as proteases not only aid your digestion, they also make sure protein uptake is maximized and none is wasted.

Amino Acids

In addition to normal amino acids, you may also hear about “BCCA’s” or Branched Chain Amino Acids. These may be an added ingredient, along with glutamine, to promote faster muscle recovery.

Creatine

Creatine is a much debated supplement and has been the subject of many studies. There is strong evidence to suggest it increases muscle growth when taken before and after a workout. If you are taking creatine as a separate supplement, take note of how much is added into your protein powder and reduce the dose accordingly.

Protein as part of a balanced diet

Knowing about the many different types of protein will help you make informed choices about supplements and how they can aid you. It is important to remember when following a high-protein diet that you do not neglect your intake of other vital macronutrients as well. Remember, protein also needs fast-acting carbohydrates to maximize uptake in your body. You also need to ensure that you eat plenty of fiber too, also a vital part of any balanced diet. Finally, if you have any health problems, especially kidney problems, talk to your physician before undertaking a high-protein diet.

7 Myths Uncovered About Sports Watches

Sports watches are a crucial accessory for anyone trying to get fit through exercise. However, there are thousands of them on the market, many promising benefits they can’t possibly deliver. With this in mind, let’s look at seven myths about sports watches.

1. Sports Watches Make You Fit

Sports and fitness watches are similar to any other type of exercise equipment or accessory. Will they help you get fit and remain in great shape? Yes, but only if you actually wear them and use them properly. If you buy a sports watch but then just stick it on a shelf or wear it as a normal, everyday watch, you are going to be disappointed with your results. And you’ll have no one to blame but yourself.

2. All Watches Are All The Same

There seems to be a general impression that all sports watches are interchangeable. This is a myth of the highest order. Quality sports watches are designed for specific tasks. Most will do the job for casual walkers and runners, but far fewer are useful for competitive runners or for use in a triathlon when you need to track stats for running, biking and swimming. Always take the time to determine realistically what you need the watch to track, and then make sure to pick models which provide that functionality. If your sport is unusual, you might just need an unusual watch to match.

3. Sports Watches Are Waterproof

Many assume that “sports watch” means “waterproof,” but that’s simply not the case. It’s an easy assumption to make, since a waterproof watch would seem to be a requirement for use by runners. After all, most people don’t let a bit of rain or fog deter them from a run – and if they’re going to be exercising, they’re probably also going to be sweating. But it’s a myth that all sports watches are waterproof. As with most items, you get what you pay for; make sure the one you buy is waterproof, or you are just wasting money.

4. They Have A Long Battery Life

Another myth is that every sports watch comes with a long battery life. Battery life may not be a major concern if you run just a couple of miles a few times a week, but it’s crucial if you’re a serious runner and do ten miles a day (or more). A sports watch actually works harder and requires more power than a regular watch, since it’s not just telling the time, it’s also measuring data. And if you are in the middle of a 15 mile run and your watch goes dead, it’s useless. Always check the manufacturer’s specs on battery life before buying a sports watch; certain Garmin models, in particular, are known for short battery life.

5. All Sport Watches Can Upload Data

No, not every sports watch will upload workout data to a computer. This functionality is important to people who wish to track their performance over time to see if they are improving, and even more important if they have health issues which need to be monitored. However, most sports watches do not have the ability to upload data. If you need this functionality, you need to look for it specifically and should expect to pay a good bit more for it.

6. These watches Accurately Measure Distance

The common belief is that all sports watches are essentially accurate. This is simply not true. The problem usually isn’t the watch itself, but the software used in the device. A low-cost sports watch is going to have very basic software which only records movement and predicts pace in very general terms. This often leads to wild inaccuracies, leaving runners in half-marathons to wonder why the distance shown on their watch does not even come close to the length of the actual race. With high-end sports watches you get better software and better monitoring, giving you a true indication of the distance you’ve traveled and your pace. Offerings such as Footpod, Polar V800 and Garman 205 watches are considered very accurate. Of course, you’ll pay more for that accuracy.

7. Bigger is Better

It doesn’t matter whether you’re from Texas, Tennessee or Tahiti – most people believe that bigger is always better. That’s a complete myth when it comes to sports watches, though. Smaller sports watches can provide the exact same functionality as larger ones if you’re choosing quality products and brands. And do you really want to be wearing a monster-sized watch (with a monster-sized “sweat profile”) when you hit the last hard mile of your run? With sports watches, smaller is better as long as you have the functionality you need, and smaller watches are even coming back into vogue.

Just as with all workout gear, it’s easy to believe the myths everyone repeats over and over – but that will only lead to wasted money. Ignore the common misconceptions about sports watches. Instead, determine exactly what you need and then focus on the specifications of each watch you’re considering.  If you focus on doing this your new fitness watch really could change your life!

Are you interested in living as long and healthy a life as possible? Good habits are critical to meeting your goal, and working out to stay fit is one of the important habits you need to develop.

If you’re not bursting with excitement when your scheduled workout time arrives, fitness watches will change your life by providing the motivation you need to get off the couch and get moving.

Reality Strikes

It would be fair to say that marketing for most fitness products is primarily based on illusion.

That photo of a woman jogging in full makeup, with 0.00001 percent body fat and not a drop of sweat showing, is obviously a misrepresentation of real life.

For many of us, getting fit is something we need to do but not something we want to do – at least, not every day.

That’s because it’s difficult to get motivated. It is nearly impossible to continually find reasons to “want” to exercise.

Sure, you can force yourself to do it today or even for a few weeks, but setting and sticking to a consistent workout schedule over time can be very tough, even for professional athletes.

Consider pro hockey player Mike Richards of the NHL’s Los Angeles Kings. He risked being cut by his team because he was in poor physical shape after an offseason spent fishing and drinking adult beverages, instead of running and working out.

Richards is paid in excess of $5 million a year. If a professional athlete making that kind of money has motivation issues, then it should be no surprise that the rest of us do as well.

Spicing Things Up

If you find motivation an issue, there are accessories which can spice things up and get you excited about getting off the couch.

And some of the best accessories are fitness watches.

Fitness watches are of particular use to runners, because they can provide an amazing amount of information which can be used to track performance and provide inspiration.

When you use one, you can not only monitor day-to-day improvements in your times, but can also see how much your health is improving.

For most people, the ability to track their performance is really the key.

You’re finally home after a long day at work, and you are supposed to knock out a five-mile run? Ugh. The temptation to plop down in a comfortable chair and watch your favorite show can be overwhelming.

But – what if you’ve been trying for months to lower your time for that five-mile run and are closing in on your goal?

It may sound like a small thing, but this little bit of extra motivation can make all the difference when you’re deciding between working out and vegging out.

But there’s more to it than that.

Ultimately, fitness watches are a must-have for anyone making a commitment to getting fit.

They will provide you with real-time measurements ranging from the distance you cover on a run, to your pace, to the number of calories you’ve burned.

All of these factors can turn a boring exercise session into a competition; since humans are naturally competitive, you are far more likely to stick to your exercise regimen if you’re regularly checking your fitness watch.

For a healthy, productive life you need to exercise regularly.

It will keep your heart in optimal condition while keeping your weight down as well. Fitness watches are a great way to make sure you stick to your workout plan and personal development schedule, and as silly as it might sound at first, they really can change your life.

Ahh, the treadmill. Some people love it, some people hate it. Some people have a love/hate relationship with it.

However you feel about the treadmill, irrespective of whether its the best treadmill money can buy, it just doesn’t matter; cardio is an important part of any fitness enthusiast’s routine. This makes the treadmill an integral part of anybody’s workout. However, there are a few mistakes you can make while using a treadmill. These mistakes could leave you with a workout that just hasn’t challenged you, or worse, one that’s injured you! Using the treadmill properly is key if you want to see some amazing results. To help you out, here are the top mistakes people make while using a treadmill…

p.s at this point the assumption is you already have a treadmill but just in case you could always read our treadmill buying guide.

1. Making Strides Too Long

If you make strides that are too long, you could end up hitting the front frame of the treadmill, causing you to fall or stumble. You’ll burn up more energy too, which will stop you from getting the best from your workout. You could even stand more of a chance of becoming injured. You shouldn’t be lifting your foot off the ground too much as you stride. If you are, you’re expending too much energy. You might look as if you’re jumping, rather than running! Making sure your strides are just right and that you have proper form is key to seeing awesome results.

2. Holding on to the Sides

Holding on to the sides of the treadmill or the bars helps you to support your body weight, but it also means the workout isn’t as good. You won’t burn as many calories or work as hard. If you’re walking on an incline and feel the need to grab onto the treadmill, just slow the treadmill down until you can walk without holding on. You’ll still get a better workout, even though you’re not going as fast. You don’t want to hold on to the sides leaning forwards or backwards, as you’re throwing yourself off balance. There’s almost no point in doing a workout if you’re going to hold on!

3. Wearing Improper Shoes

Wearing improper shoes on the treadmill is a fatal mistake that could leave you injured if you’re not careful. You should definitely go for function over style when selecting your trainers. Choosing a pair with a high sole can be more comfortable, especially if you do hill walking or hill sprints. Just make sure you only wear your shoes for using the treadmill, not for other cardio classes. High soled shoes could cause injury during fast paced classes, like dance classes. It’s a good idea to have a couple of different pairs for the different types of exercise you like to take part in. There are even shoe shops that will assess your individual foot type to find the right training shoe for you.

4. Looking Down

Looking down at your feet can throw your posture all out of whack. You can hunch over, misaligning your body. This can cause longterm damage if you do it too often. Instead, make sure you keep your head up and look straight ahead of you. Aside from affecting your posture in a negative way, you might even throw your balance off and end up falling and hurting yourself. You want to make sure your body is in a fairly straight line from your head to your toes.

5. Overdoing it

It is possible to overdo your workouts on the treadmill. If you’re doing more than 3 high intensity workouts per week, you could end up injuring yourself as you’re not giving the body time to recover. When it comes to moderate intensity workouts, you can do up to 5 per week. However, it’s important you listen to your body. If you have aches, pains, soreness and feel worn out, then you’re likely overdoing it. Give yourself sufficient rest or you’ll run the risk of burning out.

6. Not Warming Up or Cooling Down

You can’t just hop on the treadmill and start running full speed ahead, nor should you get off the treadmill as soon as you’re finished. You need an adequate warm up and cool down to reduce the risk of injury and get a better work out in. Make sure you start off your workouts fairly slow. Then, begin increasing the speed until you’re at a speed you feel comfortable enough with to complete your workout. It can be tempting to get off the treadmill as soon as you’ve finished, but having a few minutes to allow your heart rate to slow is the best thing to do. Otherwise, you might end up feeling dizzy and lightheaded!

7. Focusing on the Numbers on the Screen

Treadmills come with features that can tell you how many calories you’ve burned, and even how much fat you’ve burned. However, if you focus too much on the numbers on the screen, you could be jeopardizing your workout. These numbers are only an estimate anyway, so you shouldn’t focus on them. If it helps, you could cover the screen up with a towel and instead focus on challenging yourself. You’ll always get better results this way, than relying on the numbers on your treadmill screen!

8. Failing to Save Your Workout History

If your treadmill can save your workout history, then you should do it! No matter how unfit you think you are at the start, saving your workout history will allow you to look back and see how far you’ve come. This can help to keep you motivated, even if you feel like your progress might be slowing down.

9. Doing the Same Routine Day in, Day Out

Doing the same routine on the treadmill day in, day out will eventually lead to your body hitting a plateau. You won’t make the results you made in the beginning. You won’t even burn the same amount of calories that you burned at the start, as your body becomes more efficient at this particular workout. Every 4 weeks you should consider changing your workout, or even using a different piece of elliptical equipment.

10. Your Arms are Everywhere

Your arms should be fairly loose, rather than tight or tense. However, you shouldn’t swing them about all over the place as you’ll burn up too much energy. Keep your arms down by your sides while you walk, up until you get to a jog. Once you’re at a jog, you can bend your arms to a 90 degree angle to help rotation of the torso.

11. Going Over Your Optimal Heart Rate

You can work out your optimal heart rate by taking your age away from 220. When working out on a treadmill, experts recommend that you only work up to 85% of your optimal heart rate.  If maths is not your thing, you could buy top fitness trackers that provide heart rate readings. Anymore than that and you’ll exhaust yourself, putting your heart under strain. You won’t burn more calories, so you should keep your heart rate at a reasonable level. You might even get sore feet and other injuries if you push yourself more than you should.

12. Not Taking the Right Equipment With You

There’s nothing worse than getting on the treadmill for a good workout, only to realise you don’t have a bottle of water or a towel to wipe your face. It’s important to stay hydrated, especially if you’re sweating on the treadmill. Getting off to get a drink won’t do you any good! Sweating all over the treadmill isn’t nice either, so making sure you have your own towel is a good idea. Make sure you give the treadmill a wipedown once you’re finished too – it’s common courtesy!

Avoid making these mistakes on the treadmill, and you will always get the best from your workouts!