5 Forgotten Running Tips (For Beginners and Intermediates) – XPAND

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5 Forgotten Running Tips (For Beginners and Intermediates)

For both beginners and fitness veterans, it’s always important to stay in the know when it comes maximizing your run.  Whether you prefer sweating it out on the treadmill or going for a long trek in the great outdoors, there are a few key things to keep in mind if you’re looking to get the best out of your workout.

Stick to a Proper Diet

If you are not properly fuelling your body with food and water, you may not be optimizing your run, and in some cases, opening yourself up to dangers such as dehydration or low blood sugar. Some great pre-run food includes fruit such as a banana or orange, dry cereal, whole grain waffles and cottage cheese; equally important, make sure to refuel your body after your run with a protein shake or Greek yogurt.

Stretch Your Body (But Not Too Much!)

Some people are often confused whether to stretch before or after a workout. According to LiveStrong.com, it’s important to stretch at both times in order to keep your body to prevent injury. Dynamic stretches, which essentially “warm up” your muscles with movement, are necessary prior to a run, while static stretches held for 20 to 30 seconds after a workout will relax your nervous system and muscles.

Change Out Your Shoelaces for Xpand No-Tie Shoelaces

It’s obvious that proper clothing and running shoes are necessary to get the most of your run, but shoelaces are often overlooked. With Xpand no-tie shoelaces, you can lock in your desired tension and never have to worry about your laces interrupting your run ever again. Did you know that Xpand follows your foot's natural swelling during your routines? Comfortable, convenient and stylish, this is a must have for any runner.  And for those who enjoy nighttime jaunts outside, Xpand offers reflective laces to keep yourself safe through heightened visibility. 

Run to Your Ability

There’s something to be said about pushing your limits and reaching new goals, but it’s also dangerous to run beyond your capability. Exercise isn’t about competition, it’s about your health. If you are a beginner, maybe start with a long walk or jog before jumping into a marathon. It’s easier to step up your goals incrementally than to work your way back from an injury caused by overzealousness.  

Find What You Enjoy

Exercising may not always be fun, but it’s a necessary element to keeping yourself happy and healthy. With that said, try to choose the workout that best suits your needs. Not everyone is a runner, and there is nothing wrong with a long walk or jog. Find what works best for you and find a way to enjoy exercising. For some, that means binge watching TV on the treadmill, while for others that means exploring a trail in the great outdoors.

Did you know Xpand no-tie shoelaces are PERFECT for exercise? Learn more by clicking here. Don't forget to check out the helpful gym tips and tricks video series on YouTube and subscribe for more content!



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