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Getting out on the road to brush up on your running technique offers a completely different experience to pounding the treadmill at the gym – and we guarantee you’ll soon be bitten by the running bug. Read our guide to find out what could be in it for you.
1 Feel refreshedA change of scenery and a varied workout – what’s not to get excited about? There are plenty of things to look forward to when you take your runs from the treadmill to the great outdoors, whether you’re running down winding country lanes or sprinting around the city streets.’ Due to the rhythmic nature of the activity, it’s easy to zone out, switch off from the outside world and let your mind wander.2 Better your bodyThere’s no denying that taking your workout to the pavements is more taxing on your body, but thankfully the payoffs are plentiful. Without the natural momentum of the treadmill your muscles have to work harder, and so you naturally will reap some awesome rewards, like a more toned lower body and a slimmer middle. ‘Running is a great way to achieve below-the-belt toning – creating thighs and buttocks you can bounce coins off,’ adds Dean. 3 Boost levels of vitamin dWhat’s running got to do with immunity? Well, quite a lot actually. Because the body can’t manufacture vitamin D (a nutrient that’s essential for fending off illness) on its own, we require exposure to sunshine to keep levels continuously topped up. If you feel like you’re constantly battling the sniffles you may be low in vitamin D, and thankfully, picking up the pace outside can help to restore levels and reduce your risk of getting sick. If you’re worried you may have a deficiency, consult your GP and ask to have your levels checked. 4 Burn more caloriesRunning is an effective and efficient way of burning calories, and as you’re working your body harder when pounding the pavements you’ll experience a higher calorie burn. ‘Even just a comfortable pace of around 6mph will burn around 300 calories in just 30 minutes, so it’s incredibly effective in all kinds of weight-loss programmes,’ says Dean. Not bad!5 Challenge yourself Whether you’re new to the running scene or already a running pro, setting yourself a challenge is a fantastic way to make sure you’re constantly making progress. ‘Most weight-loss and fitness programmes fall on stony ground because clearly defined goals were not put in place. Setting yourself a long-term target of running a half or even full marathon can be the ideal stimulus to keep you on track – and don’t forget how awesome you’ll feel when you cross the finish line,’ says Dean. 6 Improve joint health The transition from the treadmill to the outdoors can be harsh on your joints, but if you take your running workout to softer surfaces like grass or a running track, you can help to safeguard your body while making your legs stronger and keeping your bones healthy. ‘Osteoporosis is a very real health risk for women and a key preventative measure is to increase bone density by doing more bone-loading exercises – running being one of the most beneficial,’ explains Dean. Just don’t forget to warm up your muscles and cool down following your sessions.7 De-stress the natural wayNeed to take a break from everyday life? When you’re feeling wound up and in desperate need of a breather, simply pick a picturesque trail, grab your heart rate monitor and let your mind shift focusas you get into your stride. ‘There are great mood-lifting, stress-busting gains to be made from exercising outdoors, as your senses will be far more stimulated compared with a gym environment,’ says Dean. 8 Slash your risk of diseaseRunning not only helps to improve your physical appearance and make you feel more energised, it could also lower your risk of chronic diseases like diabetes type 2 by reducing levels of blood glucose after eating. Win, win!
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We have all heard of "Detox Diet" but without really knowing what it really is. Let's get it clear then. What is called Detox is the fact that be try to clean the inside of our body. It may sound tough but to start your detox, you will need to cut all the harmful ingredients you usually eat, such as butter, oil, sugar,... As you can see it is sort of tough to get into the mood and you're thinking: "Never will I be able to to such a thing". But if you do, you can be sure your body will thank you.
Because if you do it, you will give your body a rest and it will be able to get ride of all the unhealthy ingredients you have been eating during the week.During your detox diet, you should mainly be eating those kind of food: - Fruits: Fresh or frozen fruit, such as apple, apricot, blackberry, blueberry, cherry, fig, kiwi... Unsweetened juice- Vegetables: Try to include at least one salad a day, and incorporate vegetables into most meals. At least half of each plate or meal should ideally be vegetables/fruit.Vegetables thought to be particularly good for a cleanse include broccoli, cauliflower, broccoli sprouts, cabbage, onions, garlic, artichokes, beets and dark leafy greens such as arugula, kale, collard greens, and Swiss chard.Also include other vegetables such as asparagus, carrots, celery, chicory, chive, cucumber, endive and zucchini.- Grains: Rice QuinoaBuckwheatMilletAmaranthWild riceTeffTapiocaArrowrootOatsWhole grains are preferred, but products made from the above are allowed such as brown rice pasta, 100% buckwheat noodles, glass noodles, kelp noodles, mung bean noodles, shirataki noodles, rice crackers, quinoa flakes, gluten-free bread, rice bran.- Beans and Legumes: Split yellow and green peasLentils (red, brown, green, yellow, French, du Puy)Other beans and legumes, such as adzuki, cannellini, chickpeas, black, black-eyed peas, kidney, and lima.- Nuts and Seeds: Preferably raw and unsalted nuts and seeds.AlmondsBrazil nutCashewChiaHazelnutHemp seeds, hemp nuts, hemp heartsMacadamia NutPecanPine nutPistachioPumpkinSesame seedsSunflower seedsFlax seedsPoppy SeedsWalnutsCoconut, especially young coconutsNut and seed butter, such as tahini, almond butter, cashew nut butter.
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