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Running tips for beginners

I love running, but sometimes it sucks. I once took a few months off my normal running routine, and when I picked it back up again I was left wondering how the hell I ever made it more than two miles. Although it’s my preferred workout method, I know it can be a tough routine to stick with and improve upon. So, here are a few tips if you’re new to running or looking to increase your mileage.

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For Beginners:

Start slow if you’re brand new to running. Use a walk/run approach where you alternate running and walking for a few minutes. How many minutes you start off jogging will depend on your personal fitness, but gradually increase the amount you’re jogging each week. Start with ten to 20 minutes of alternating between walking and running. And work up to 30 minutes of continuous jogging three times a week.

How to Run Longer Distances:

Run the distance you normally run three times a week, and twice a week add one more mile to your run. So if you normally run 3 miles, do a 4-mile run twice that week. The following week, run 4 miles three days a week and add in two 5-mile runs. This is the method I use to build my mileage, but it may differ person to person. You could spend two weeks, maybe even three, building up to an extra mile. Just find what works the best for your body and schedule.

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Additional Tips:

1.) Eat right – high protein foods are beneficial for longer runs

2.) Stretch and strengthen your core, as this will improve running technique

3.) Having the right shoes is REALLY important. Make sure you have a good, supportive pair of running shoes

4.) A 10- or 15-minute run is better than no exercise at all. So if you’re short on time one day, still run a mile!

5.) Finding a running buddy is a good way to make sure you stick to your routine and stay motivated

What are some things that you do to increase your mileage?

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Five Ways to Get Fit With Bae

You don’t have to be #swolemates to stay active with your significant other. Even if you two aren’t a part of the #couplesthatlift trend, there are plenty of fun activities to keep off the rumored relationship weight.

Here are a few ideas to get you two lovebirds started.


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Buy a tandem bicycle, if you don’t already have one, and get those legs moving! Everyone will be jealous of how adorable you and your S.O. look, and nothing says “dream team” better than sharing a bike. Bonus points if you add some decoration: a basket, streamers, customized mini license plate, etc. Plus cycling is a great cardio workout, and a fantastic way to enjoy the warmer weather. It has also been proven to decrease high blood pressure and cholesterol levels.


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Practicing yoga with your boyfriend or girlfriend can help you deal with the extra stresses that come with a relationship, like compromising on what movie to watch Friday night (ugh). Yoga relaxes your mind, stretches your muscles and works your core – helping you both get leaner, fitter bods. It’s also been said that yoga leads to a better sex life, partly due to increased flexibility. This Fox News article discusses how yoga can benefit you in bed.


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Going for a jog with your boyfriend is an easy way to ease yourself into a running routine since you’ll have a buddy to keep you motivated. This will come in handy when your heart feels like its going to stop beating at any moment and the sweat won’t stop pouring down your face. Or if you’re already a runner, this activity could help you prove what a superior athlete you are. Just leave ‘em in the dust. Your boyfriend will get the message that he needs to improve his cardiovascular fitness.


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Zumba is another fun and upbeat fit-couple activity. You can live out your “Dirty Dancing” fantasies while improving your grooving skills. It’s also an entertaining way to watch your guy or girl flaunt their dance moves. “I used to drag guys to zumba and it was so funny,” said Oby Grace. “I would tell them I was going to the bathroom and then take pictures of them dancing.” Taking a zumba class can help you two get toned and maybe meet some more couple friends. Cue the tandem bike double dates.

Rock Climbing

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You’ve heard the popular saying – couples that climb together stay together.  You know it’s true love when someone doesn’t shove you off a cliff when they have the chance. Fortunately, many gyms have rock climbing walls available to the public. Aside from the relationship benefits, climbing also has numerous health benefits. Harvard Health Publications reported that a 155-pound person burns about 818 calories hourly during a rock-climbing ascent. It also reduces the risk for heart disease and helps lower body fat percentages. If your relationship is rocky, rock climbing may be the only way to save it.