One of the things I find most annoying about warm weather running is having to slather on the sunscreen before my outdoor runs. And even more irritating than that is when the sunscreen on your forehead drips into your eyes, causing stinging and burning for the rest of your run (and sometimes even hours later).
Here are some tips for keeping sunscreen out of your eyes:
Put lip balm on your eyebrows. Applying a waxy lip balm to your eyebrows or upper eyelids will create a waterproof barrier that keeps your sweat (and sunscreen) from dripping into your eyes.
Try stick sunscreens. Waxy stick sunscreens, such as Coppertone Sport Sunblock Stick, have a similar effect to the lip balm and are less likely than the cream sunscreens to run into your eyes.
Wear a visor. A simple visor with a sweat band, like a Headsweats visor, will keep both the sun and sweat out of your eyes when you're running.
Do you have tricks for keeping the sweat and sunscreen out of your eyes? Share your tips or recommendations for good sunscreens in the comments section.
Yes, Father's Day is still a few weeks away but it's never too early to start shopping, especially if you're shopping for a dad who likes personalized gifts. Check out these lists of gift ideas for fathers, and share your own suggestions for running gifts.
Monday is the perfect day for a motivation boost, so you can start your week out with some extra encouragement. Running the same routes all the time can leave you feeling bored and unmotivated, so it's important to get creative with your workouts. Try some of these ideas to shake up your running routine:
- Leave your watch or GPS device at home. Just run for fun without worrying how fast or far you're running.
- Incorporate some strength-training exercises into your run. After a 5-minute warm-up, run at a comfortable pace for five minutes, then stop and do two minutes of strength-training exercises, such as planks, push-ups, squats, and lunges. Try doing four sets of running/strength-training.
- Challenge yourself by including some speed or hill repeats in your workouts.
Get more ways to get out of your running rut.
The sixth annual National Running Day in the U.S. will take place on Wednesday, June 4, 2014. The purpose of the day is for "runners everywhere share their passion for a lifestyle that is one of the best, and simplest, ways to stay fit," according to the National Running Day Web site.
All it takes to participate in National Running Day is to get out and run, whether it's with a group or alone. There's no minimum distance required -- you can also run/walk if you choose. If you've long forgotten about your New Year's resolutions, National Running Day is the perfect time to start fresh with some new fitness goals. To hook up with a group in your area, search the database for events or organize your own run.
Whether you're a beginner or seasoned runner, National Running Day is the perfect excuse to run and celebrate all the reasons to love running.
After running, especially a long run, it's important to replenish energy as quickly as possible. Studies have shown that muscles are most receptive to rebuilding glycogen (stored glucose) stores within the first 30 minutes after exercise. If you eat soon after your workout, you can minimize muscle stiffness and soreness.
You'll want to consume primarily carbs, but don't ignore protein. A good rule of thumb for post-run food is a ratio of 1 gram of protein to 3 grams of carbs. Although nutrition bars and sports drinks with added protein are convenient options, a yogurt smoothie is a perfect post-run treat, especially after those long runs in the hot weather.
Here are some healthy and delicious smoothie recipes:
I've been hearing from a lot of runners who are planning to run a half marathon this year. Are you one of them? Or, maybe you've started thinking about taking on the 13.1-mile distance? Many runners choose the half marathon distance because the training is not as time-consuming as a full marathon, but it's still a race distance that's challenging and comes with a lot of bragging rights.
Learn all about what it takes to train for and complete a half-marathon, including schedules, long distance running tips, and race day preparations.
- E-mail Course: Beginner Half MarathonTraining Schedule
- More Half Marathon Training Schedules
- 13 Reasons to Run a Half Marathon
- 10 Best Things About Half Marathon Running
- 13 Things to Know Before Running a Half Marathon
- What's a Good Time for a Half Marathon?
- 6 Commonly-Asked Questions About Half Marathon Training
After you've spent a long day at work, it can be tough to get motivated to go for a run or hit the gym. But you can try to keep yourself motivated by creating some running inspiration in your cubical, office, or other workspace. Here are some ideas:
Decorate your workspace with running memorabilia. Post a bib number from a race or hang some of your finishers' medals. Or, put a picture of yourself from your best race on your desk, for a confidence boost.
Post quotes about running. Running quotes are a great way to boost your motivation. You may want to post a new quote every week, depending on what you're training for or how you're feeling that week.
Get inspired by other runners online. There are tons of online running forums, like the one on this site, where you can exchange information and support with other runners. Of course, just make sure you don't spend all day on your computer talking about running. (I want you to get motivated, but I also want you to keep your job!)
More Running Motivation:
- Tips for Getting Motivated to Run
- Top Excuses to Not Run and How to Beat Them
- How to Keep Your Running Habit
- Sign Up for Daily Running Quotes
Runners suffer from all kinds of foot issues and we're especially vulnerable in the warmer months. Running in hot weather can make your feet sweaty and swollen, which can lead to issues such as foot blisters, chafing, black toenails, and burning feet. Check out these articles on how to keep your feet healthy, so you don't get sidelined from running this summer:
As the weather start heating up, you may find yourself sweating a lot during your outdoor runs. That's a good thing -- sweating helps your body stay cool. But if you're typically drenched in sweat for most of your runs, you may be dealing with a specific condition. Hyperhidrosis, or profuse sweating, occurs when the body's normal cooling operations malfunction. Those with hyperhidrosis appear to have overactive sweat glands.
If you think you may have hyperhidrosis, talk to your doctor about prescription-strength antiperspirants containing aluminum chloride. You may also want to use the antiperspirant on your feet, since heavy sweaters are prone to blistering. In extreme cases of profuse sweating, medication or surgery may be necessary.
Some people are hesitant to start running because they're worried about getting injured. The good news is that most running injuries are preventable. Follow these steps to keep yourself healthy and comfortable.
- Get the right running shoes. Be sure that your shoes aren't worn out and that you have the right model for your foot type and running style. The wrong shoe can actually aggravate existing problems, causing pain in your feet, legs, knees or hips. Wearing shoes that have lost their cushioning may also lead to injury. Go to a specialty running shop where you can be properly fitted for running shoes, and replace your running shoes every 350-500 miles.
- Avoid the "terrible too's". Many running injuries are a result of overtraining: too much intensity, too many miles, too soon. It's important to use a gradual approach when adding mileage or intensity to your training. Don't increase your weekly mileage by more than 10% each week. If you're adding speed, don't make a big increase in distance at the same time.
- Do regular strength-training. Some running injuries, especially knee and hip-related problems, are caused because of muscle weaknesses or imbalances. Doing core and lower body exercises two times a week can help keep injuries at bay.
Get more ways to prevent running injuries.