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3 Ways to Control Your Breathing While Running

admin — Tue, 12 Apr 2016 02:39:28 +0000

Do you always run out of breath when you run for just a short distance? Controlling your breath while running might be difficult and at times you may find yourself panting awkwardly. This might stand as a stumbling block to your fitness goals and can be somewhat annoying. Well, you’ll be glad to know that know that this article will help you deal with this fitness-blocker.

In order to get oxygen deep into the lungs, your body needs a good deep inhalation so that it can be transpired from the alveolar into the bloodstream. Good and better-oxygenated blood means more oxygen getting to the muscles where it’s used to make energy and the more the energy the more the endurance. Rapid breathing doesn’t mean you’re getting in the needed oxygen because rapid breathing leads to shallow breathing.

It takes practice for one to have breath control. Breathing on its own is natural and one we can’t do without. It feels quite unnatural to think about your breathing, but spending a few runs focused on your breathing can ensure more enjoyable and relaxing runs.

If you follow these easy steps you’ll be breathing like a pro. These methods are easy ways to ensure that the time spent inhaling is equal to the time spent exhaling, and it keeps your breathing pace constant.

1. Monitor your breathing

Take a minute walk. During which you can focus on slow deep breathing. Focus on expanding your belly as you breathe and keep an even breathing pattern during the walk. Remember that a good exhale will clear the lungs of CO2 making room for more oxygen. Also, focus on good posture. Walk with a “tall spine.” Keep your head up, but relax your shoulders. Slumped posture can actually decrease your lung capacity.

2. Relax

Before running, try not to be stressed out, or even think how to keep your breathing steady because that will only help worsen matters. It is important that you calm down and clear your mind because your breathing will come naturally.

3. Breathe with your mouth and not nose

When running, it is recommended you breathe with your mouth and not your nose. Mouth breathing is by far the best way to breath while running, largely because it brings in more oxygen than breathing through the nose.

But there are other benefits working in its favor: Forcing air through the nostrils can tighten your jaw and other facial muscles, and tension is never good for running. Mouth breathing, meanwhile, relaxes the jaw and can have a similar effect on the rest of the body.
Some runners do prefer to breathe through both the mouth and nose, maximizing air intake. But whatever you do, don’t be afraid to let your mouth hang open: You’ll be a better runner for it.

CONCLUSION

Here are other tips to control your breathing while running:
⦁ Keep your breathing as even and steady as possible as that will ensure maximum air usage.
⦁ Don’t think about it too much because often times that can distract you from your overall running. Try a balance of “run, breathe, run, breathe” in your thoughts.
⦁ Relax and let your breathing come easy. It will be easier to control it that way.
⦁ Practice running a lot! The breathing that comes with it will only become easier with time.

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6 Ways To Become A Faster And Better Sprinter

Uel Abraham — Thu, 04 Feb 2016 12:00:49 +0000

If you’ve watched Usain Bolt, the world famous sprint runner, and two-time Olympic world champion, you could testify to the excitement and thrill it is to see him burst his way through resistance and accelerate like a cheetah.

He has been termed by many as the fastest man in the world, quite a title to envy? Indeed. However, it is not impossible to feed your envy and become a faster and better sprinter. With the right attitude and dedication, you could be doing a 100 meter sprint in less than 12 seconds.

This article shows you 6 amazing ways to become a better sprinter.

Way 1: The first thing you need to do is relax. Many people think sprinting is just about finding the right burst of energy and aggression, but this is robbing you of those extra seconds you need to break a record. Relaxing may not be so easy as first, but it will become so with time and practice.

You must endeavor to keep your arms at a 90 degree angle from your elbow. If you try to do this, you may discover that intermittently you lock your arms while doing this; you shouldn’t do that. Relax your fingers, and always keep your palms up. Little rules like this will contribute to the nanoseconds you need to become an ultimate faster sprinter.

Way 2: Stay low. I’ve often seen amateur sprinters run leaning back. This is absolutely incorrect. You need to keep your center of mass low and this will help you overcome the resistance of the wind itself.

Staying low doesn’t mean you should force your body forward. You need to keep your body at a 45 degree angle to the ground.

Way 3: Take shorter strides. This ultimately means you will be taking more steps. The point of this is to keep your feet more on the ground than in the air, the more steps you take on the ground, the faster you are.

Way 4: Don’t bounce. Bouncing will affect your balance and slow you down. You need to take strides forward aiming to land each step with the front part of your foot, this way you work with your center of gravity, and have better balance.

Bouncing is a common mistake amateur sprinters make. Don’t do it anymore and certainly don’t start! Always keep your movement horizontal.

Way 5: Do some general workout. Like any other athletic sport, sprinting is more efficient when you have a body that can react faster, and is stronger. Within this general range of exercises there are a few that particularly appropriate for sprinters.

Professionals suggest tuck jumps, push-ups, forward weight throws, lunge humps, and line hops for track training. But in the gym, you are advised to engage in weight-lifting at a fast pace.

Way 6: watch the junk you eat. Training is a holistic process. Just like you can’t build a house without the appropriate materials, you can’t maximize your efficiency as a sprinter without eating the right foods.

This is because there are necessary nutrients you need such as proteins to constantly repair the tissues you damage when you stretch your muscles. You need your carbs, but not excessively. Most junk foods will give you excessive carbs which would turn to fat in the body.

If you intend to put in a genuine and conscientious effort into sprinting, you must take a balanced diet into account.

Conclusion

These are ways you can improve or become a better sprinter. You could also train with a sprinting school that will be able to moderate your weight, training and diet in a more disciplined manner than you would be able to on your own.

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For Athletes: 4 Ways To Improve Sprint Speed

Valentine Oliver — Tue, 02 Feb 2016 13:45:12 +0000

In sports, your sprint speed is probably the most measurable way to demonstrate your potential as an athlete. Every professional athlete knows how important their speed is to them, and that is why they do all it takes to maintain and improve their speed.
Improving your sprint speed won’t only benefit you if you’re a runner. Whether it’s football, basketball or any other kind of sport you engage in, your sprint speed is of utmost importance. Here are 4 drills and exercises to help you improve your speed and make you more marketable as an athlete:

1. Up and Down

This is just one of the best ways to work both on your overall speed and acceleration simultaneously. All you need is a hill or hill-like structure. To work on your acceleration, run up the hill and to work on your overall speed, you’ll need to run down the hill.

According to sport experts, attacking a gradient causes your body to adapt to a slightly inclined posture, which is similar to the acceleration phase of running. On the other hand, running downhill will force your body to co-ordinate and adapt to moving at a high speed. Just take precautions not to tumble.

2. Plyometrics

These are really explosive exercises, used a lot by martial artists. Professional sprinters have also adapted to these exercises over the years as they yield an increase in both strength and speed.

A recent study has found that a 10-week program of plyometric related exercises can improve your sprint speed by up to 5%. Some of the plyometric exercises that will definitely benefit you in your quest for sprint speed improvement include:
Squat Jump – squat down, then jump off the ground as high as you can
Vertical Depth Jump – Look for a vertical height, not too high and jump down and back up as fast as possible.
Lateral Jumps – From a standing position, jump side to side
Power Skipping – On each skip, try to lift the upper leg as high as possible

3. Workout your Hamstrings

Improving your sprint speed has a lot to do with your lower body strength. To improve your speed, hit the gym and work on those hamstring muscles. Ask your gym instructor to show you the different machines and exercises you could use for building up your hamstring muscles.

4. Weight drag

You’ve probably seen this on television. One of the best ways to improve your speed power is to run against resistance, and dragging weights along as your run helps you do that. You could tie a strong rope to a not-so-heavy weight and try dragging it along as you run as fast as you can.

Conclusion

As an athlete, you’ll need to improve every day, so take these tips into consideration; practice them, and with time, you’ll definitely see a significant development in your sprint speed. Even if if you’re not a serious athlete, these tips will still help improve your fitness and stamina.

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6 Surprising Health Benefits Of Running

David Abraham — Mon, 25 Jan 2016 17:32:58 +0000

Running is probably one topic that has been done to death on the internet, and by now, you have probably heard all about the amazing health benefits of running, perhaps even on this site. But science continues to uncover more and more reasons why you should go for a run if you want a healthier, happier life.

Did you know that running could protect you from cancer, improve your mental capacity, and make you an all-round, happier and more productive person? Read on to see more reasons running should definitely be a regular part of your life:

1. Makes you smarter

Cardiovascular exercise has documented benefits for improving the performance of the brain. In the hours after exercise, people generally find themselves more alert and increasingly mentally capable due to the post-exercise release of certain hormones such as dopamine. Exercise has also been found to have a long term developmental effect on the hippocampus, the part of the brain that is responsible for memory, decision making and problem solving.

While these effects have been known of for quite some time, few people are aware that running frequently could also have some additional benefits for the brain. This is because people who run longer distances are more efficient in the production of a hormone called “estrogen related gamma receptors” that essentially provides a boost of energy to power increased performance in basically all organs of the body, including the brain.

2. Protects you from Cancer

In 2009, a group of scientist from Finland, presented the findings of a research that had studied the lives of 2, 560 men over a period of 17 years. It has always been known that exercise has significant health benefits but the results of this study revealed that men who engaged in moderately intense exercises such as running had a 50% lower likelihood of developing cancer.

3. Helps relieve stress

Cardiovascular exercise helps relieve stress by stimulating the release of endorphins in the body, which help to relieve pain and improve mood. However, exercises such as running also have an a additional effect at boosting moods, secreting higher amounts of serotonin which help to improve improve mood. Exercise is also believe to help rid the blood of a substance called kynurenine which is accumulated in the body when you feel stressed out—it is also linked with depression.

4. Improves your hearing

You were probably not expecting to read that running could improve your hearing, but it can, and this is one benefit that should be of particular interest to you as you get older.

A study conducted by a scientist named Dr. Paul Loprinzi concluded that women with higher levels of cardiovascular fitness were much more likely to have better hearing at both low and high frequencies, and were 6% more likely to have better hearing than bad hearing.

5. Improves relationships

Research has shown that running could actually help improve your relationships. More driven runners are scientifically thought to have higher sex drives and in men, higher sperm counts.

Also, since runners are usually smarter, and experience consistently brighter moods (thanks to all that dopamine and serotonin), they should make for pleasant company.

Conclusion

By now, we hope you’re convinced that running is an activity that you should incorporate into your daily routine. It might be rather painful and unpleasant at first but once you get the hang of it, you are sure to enjoy the 5 unusual benefits of running that we’ve talked about in this article. For some tips on how to run safely, read this article: http://www.trainer.ae/articles/7-steps-to-running-better-2523

You could also hire a personal trainer to help you run better and if you would like to, we would be glad to recommend a fully licensed trainer you can trust. Please get in touch with us at:

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5 Reasons Every Runner Should Eat Peanut Butter

David Abraham — Sat, 16 Jan 2016 02:00:22 +0000

Peanut butter is one food most people love and enjoy, and it can be eaten in any number of ways or even turned into a snack on its own. That’s all well and good, you might say, but how exactly could eating peanut butter help you with your running or other fitness goals? We’re glad you asked, and you can read on to see 5 great fitness and exercise benefits of peanut butter.

1. Sustained energy release

Unlike a number of high energy foods, which provide a burst of energy which usually does not last for very long, peanut butter’s unique composition of fat, protein and fiber in particular, means that it would provide your body with a slow burning, long lasting energy release that will help power you through your entire workout.

2. Helps convert other foods into energy

On top of being, itself, an excellent source of energy, peanut butter could also help your body convert other foods into energy. This is because it contains niacin, folic acid and vitamin E, which help optimize the conversion of food into energy.

3. High in protein

Peanut butter is one of the top foods for post exercise recovery because it is so high in protein, which is essential for building stronger muscles. For runners, and other athletes, peanut butter will not only help improve your actual performance, it will also help improve your recovery in the hours after exercise.

4. Helps you feel fuller

Peanut butter will stay longer in the stomach and will give the feeling of being full for longer. For runners looking to burn fat, this is one quality peanut butter has that will help greatly, as you will feel much less inclination to snack on unhealthy foods throughout the day. And if you do feel like a snack, what better to have than a peanut butter sandwich?

Feeling fuller will also help provide a boost to get you through your workout sessions.

5. High in monounsaturated fats

We mentioned earlier that peanut butter has fat as one of its main components, and while you may know that fatty foods contribute to obesity, you don’t need to panic and throw your peanut butter in the trash just yet. The type of fat found in peanut butter is mono-unsaturated fat, which is actually good for health as it helps to prevent some diseases and is also much less likely to be stored as fat, in the body.

Conclusion

Peanut butter is packed with energy and is extremely healthy, relatively cheap and of course, delicious! This makes it the perfect food for runners and other active people.

Hiring a professional fitness trainer will help you take your fitness to the next level, and if you would like to hire one, we would be glad to connect you with a trainer you can trust. Please get in touch with us at:

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The Top 5 Mistakes To Avoid When Running

David Abraham — Fri, 15 Jan 2016 09:21:32 +0000

Running is an exercise that has immense benefits for weight loss and fitness, and it is no surprise that for many people worldwide, this is the go-to option for fitness. The benefits to be had from running are enormous but if done wrong, it is possible to miss out on these and even run the risk of possibly getting injured.

Luckily, lots of people have learned from experience what not to do when running, and all you have to do is read through this article to see the top 5 mistakes most people make with running, and how you can avoid them.

1. Forgetting to Stretch

Yes, when you wake up in the morning, you might feel like superman and you might be absolutely rearing to get out there and pound the pavement but don’t do it until you stretch. Stretching properly helps your muscles get prepared for exercise which will both help you run better and prevent lots of those niggly little injuries that many runners have fallen prey to.

2. Taking longer strides

If you’re running a 100 meter race, then taking longer strides is a great idea; however, since you’re most likely got aiming for this type of running, shorter strides are a better bet. This is because over longer distances, shorter strides will enable you run more efficiently.

3. Going all out too soon

If you’re running for fitness or weight loss, then you don’t really have to go all out at the same intensity a professional would, especially if your muscles are not yet in the right condition to deal with the increased effort.

Once you’ve become comfortable running at a certain level, it is natural to want to increase the challenge and you could either choose to run for longer distances at a slower pace, or choose to run at a faster pace over a short distance. Going for both at the same time, however, is a recipe for picking up an injury.

4. Footwear

Getting the right footwear is an essential step for running. You might think that you could just put on any old pair of sneakers that you have got lying around your room, and get on with your morning run; but, science has shown that people have different feet and body types and not all shoes will fit everyone the same way.

Getting the right pair of shoes is one important step you can take to avoid picking up unnecessary injuries from running.

5. Stay hydrated

Staying hydrated means drinking more than the half of glass of water most people tend to drink in the mornings. You will need to drink at least two glasses of water prior to running, for obvious reasons: your muscles are filled with water in their relaxed stated but when you exercises, much of this water is lost through sweat and thus your muscle performance would drop significantly. Staying hydrated with 2 glasses of water can help improve performance on the other hand.

6. Letting your head move

Your head is actually heavier than you might imagine and letting it move from side to side when you run will quickly drain you of energy, without you realizing that it isn’t because you lack stamina. The ideal head posture is with your head held upright and looking straight ahead. Also remember to keep your arms steady as well.

Conclusion

Now that we’ve opened your eyes to the six basic mistakes a lot of people make in running, all you have to do is follow these tips and get out there and run all you want.

A personal trainer will help by offering personalized fitness and weight loss instruction, and if you would like to hire one, we would be glad to connect you with a trainer you can trust. Please get in touch with us at:

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6 Things To Know About Proper Running Technique

David Abraham — Thu, 14 Jan 2016 13:33:55 +0000

Running is one of the most popular fitness activities for most people all over the world, and if your goals are weight loss and fitness, then this is an exercise you should definitely do consistently. However, it is very easy to miss out on all the great benefits of running, if you do not use the right technique and in fact, you could easily end up picking up numerous and occasionally complicated injuries. To avoid this, and make sure you maximize your gains from running, read on to see the top 6 things every runner needs to know about running technique.

1. Keep your head held high

This is probably the first rule of running technique, and if you get it right, most other things are likely to follow. Your head is relatively heavy and if you let it bob around while you run, you will be wasting your energy. This will also affect your running form.

2. Hold your arms steady

What you do with your arms when you run will have a great impact on how you run. In fact, there’s a popular saying in the running world that goes, “fast arms make fast legs”, and your running will be greatly improved if you use your arms correctly.

Your arms should be held steady at your sides, swinging forward and backward (as opposed to sideways) in a controlled motion.

3. Keep your back straight

Your back should be kept straight and upright, and as much as possible, should be almost at a 90 degree angle to the ground. Be careful to neither lean forward nor backwards as both will have an effect on your stride that will leave you prone to picking up injuries, particularly on your knees.

4. Your knees and lower limbs

People aiming for faster more explosive running should aim for lifting their knees higher, but for longer distance, slower running, don’t lift your knees too high.

5. Stride length

A lot of runners make the mistake of going for longer strides but unless you’re competing in a 100 or 200 meter sprint, this is generally a bad idea. You don’t have to excessively shorten your strides, though, and what you should be aiming for is finding and maintaining your natural running stride.

Conclusion

Running can be fun and healthy, and extremely effective for weight loss. But to reap these benefits, you will need to make sure you get every facet of your running technique right. Remember to keep your head held upright, straighten out your back, swing your arms forward and backward, keep your knees low and maintain your optimum stride

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7 Reasons You Should Run More

Sally Njie — Sat, 21 Nov 2015 19:21:40 +0000

It’s common knowledge that running is a great way to get into – and stay in- shape, probably the reason why it is one of the most common forms of exercise. It activates all the major muscles in your body, especially the lower body, improving overall health, boosting confidence, relieving stress and eliminating depression. Among all these well-known benefits of running, however, are some not-so-well known benefits that’ll motivate you to run even more.

1. Strengthen immune system

Regular runners have stronger immune systems than non-runners. This means they are less likely to get sick with minor illnesses.

2. Reduces risk of High Blood Pressure

While running, the arteries expand and contract. This keeps your arteries fit which regulates your blood pressure. Doctors recommend running for patients showing early signs of high blood pressure.

3. Strengthens your lungs

Running increases your lung capacity. The inhalation and exhalation process increases during running because the body demands more oxygen so your lungs go in overdrive trying to produce more oxygen for the heart to pump

4. Improves mood

When you’re sad, depressed or moody, the last thing you’ll want to do is go run might be the last thing you feel like doing when you’re in the blues, but it is actually a very quick way to naturally cheer yourself up

5. Boosts confidence

Running on a regular basis improves your mental, emotional and physical well-being. You feel better, look better and think better. As a result, it drastically improves your confidence level and leads you to a happier and more fulfilling life.

6. Prevents Diseases

Running is an aerobic exercise that activates and works all the major muscles in the body. As a result it strengthens all the muscles, including the heart and helps the arteries retain their elasticity. This prevents and reduces the risk of numerous diseases like breast cancer, diabetes, osteoporosis and high blood pressure.

7. Strengthen Core Muscles

Running engages our midsection and as a result, strengthens it. A strong core not only improves posture and increases balance and stability, it strengthens our limbs and helps make our daily activities easier to perform.

It’s important to get proper running shoes and an even running surface to reduce risk of injury. Consult your doctor if you have any health conditions that could be worsened with aerobic exercises like running.

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6 Exercises to Boost Your Running Speed

Uel Abraham — Sun, 08 Nov 2015 15:13:44 +0000

Would you like to be able to burst through the wind and run a sub ten second 100-meter race? You probably do if you’re reading this. Being a fast runner like most other athletic achievements requires hard work, not just on the physical side, but also mental wise.

If you observe any very fast runner, say Usain Bolts or Justin Gatlin, you would see that their training schedules are immense. They have to maintain the right discipline always, and this most definitely cuts across into diet.

This article shows you 6 exercises you can and should do to improve your running speed.

Exercise 1: Prowler push.

This may not be the most popular exercise, unfortunately. Using this machine will push you to the limit and exhaust you.

Ten minutes alone of this workout can help you burn up to 800 calories, but a great advantage to using this machine is that you build muscles simultaneously. It’s an exercise that largely is about power. This is good for running fast because increased power means increased power against resistance, and this will definitely increase your speed.

It’s quite simple to perform. You just need to add your desired weight to the sled and hold on the higher end of the poles, engage your core by contracting it and drive your knees aggressively, as if to run as you push the prowler forward.

Exercise 2: Tire flips.

This is another power exercise that works the entire body, particularly the bottom, which helps you explode when you start sprinting. It’s also good for mental strength; the idea of lifting car tires could make you feel as strong as a car!

It’s pretty straightforward to do, simply place one tire of a weight suitable for you. Then lift this continuously in a straight line with the hole facing up when on the ground. Engage your glutes and core for maximum power.

Exercise 3: Frog hop with medicine ball throw.

This is an exercise that most athletes in sports that require power and muscle agility do. These include boxing, American football, etc.

To do this exercise properly, hold a medicine ball, lower down into a deep squat and an outspoken chest. Then, contract your glutes as you jump forward (will most likely happen naturally), then as soon as you land from the jump, jump forward again as you toss the ball with immense power. Voila.

Exercise 4: Resisted Sprint.

Sprinting with resistance is an amazing way to build strength for a normal sprint. It works on your explosion drive from your knee and arm. The resistance will keep you contained and work on your form.

To do this, attach a weight strap to your waist and back ( this could even be a person holding you back). However, you shouldn’t feel over-contained. If you do, reduce the resistance.

Exercise 5: Kettlebell swing.

swing

This is an exercise that will increase your explosiveness and speed, which is the ultimate goal.

To perform it, stand with your feet wider than your hips and kettlebell held with both of your hands in between your legs. Then, bend your knees slightly, and tilt forward at your hips as the kettlebell swings.

Keep your core tight so you don’t give your back bad balance.

Exercise 6: Skipping.

This is very good for your flexibility and explosiveness; two very important aspects of sprinting.

There are two major aspects of skipping. These are skipping for height and for distance, either of which will help boost your speed.

It’s quite simple. Forcefully drive your leg into the ground and the other into the air. While. However, if you’re focusing on height, emphasize exploding off the ground and if you’re focusing on speed, then emphasize foot speed off the ground when you drive your knee forward.

All of these exercise will help turn you into the ultimate fast runner you want to be, if you stay focused.

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5 benefits of running for weight-loss

Sally Njie — Sat, 07 Nov 2015 10:29:44 +0000

Running is a very popular form of exercising. It’s a great way to relieve stress, strengthen muscles, improve cardiovascular fitness, burn calories and freshen up the skin. Running has endless advantages. Here are some other detailed benefits of running for weight-loss.

1.Running has an after-burn effect.

Scientific research has proven that runners continue to burn calories even after they’ve stopped running. This is known as the after-burn effect. A more official term is “excess post-exercise oxygen consumption”. The body burns these calories later due to the increased metabolic rate which causes the body to consume more oxygen post-workout. However, the amount of calories your body burns post-running is determined by the intensity of your run.

2. Running strengthens thigh muscle

Running engages your quadriceps, glutes, hamstrings, calf muscles, abductor muscles and hips. This strengthens and tones the thighs. Running also help knees and feet in proper alignment to avoid injuries.

3.Running helps speed up digestion

If you’ve experienced digestion problems (e.g constipation, etc), regular running is the solution. Running, being a cardiovascular exercise, engages the abdominal muscles and strengthens them while stimulating the muscles in the intestine to speed up the process. A faster digestion means faster metabolic rate which means

4.Running sculpts your core muscles

Your core is your powerhouse. A consistently good running technique activates your abdominal muscles, hamstrings, pelvic floor muscles, hips and other deep muscles that make up your core. By activating those muscles, you will be strengthening your core muscles, improving stabilization and balance.

5.Running boosts memory and reduces stress

Running has tons of mental benefits. Cardiovascular workouts
running release feel-good chemicals like endorphin in our brains which create feelings of pure happiness. This gives us the runners’ high ” thing everyone’s talking about.

6.Running Increases endurance and boosts stamina

Endurance is important in exercises, especially cardiovascular workouts. It allows people to work at a certain intensity for an extended amount of time. This will help you get more effective workouts.

7.Running reduces risk of high blood pressure, diabetes and high cholesterol.

Consistent workouts, especially cardio, strengthens the heart which means the heart works more efficiently, pumping oygenated blood at a faster pace thereby putting less pressure on your arteries which results in lower blood pressure. Running improves overall circulation in the body which means your muscles to absorb more glucose and insulin levels remain neutral.

8.Running improves your immune system

Studies show that running has some tremendous benefits in terms of resistance to infections in the body. People who do moderately intense workouts have been reported to have fewer sick days on common colds or flu. This is because running boosts our immune system to produce important antibodies in our bone marrow which fight invading bacteria and protect our bodies.

6.Running can increase your bone density.

Running puts stress on your bones, which stimulates the body to produce chemicals which make the bones stronger, increasing the mineral content in your bones, promoting an increase in bone density.

Conclusion

So now you know a few important benefits of running, what are you waiting for? Get to running! And if you’ve already started, crank it up a notch!

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