RUN.

It is more than just a run.

Fall in Utah is SO extremely beautiful it drives me crazy. Matter a fact it makes me so crazy that I love to run in it. 

It is common to not love running.

Running gives you endorphins though...

SO HELLO!!!!

What is the big deal? 

Running makes you happy, it helps soothe and is a form of therapy, it helps weight control, it teaches a person endurance, it lowers blood pressure, and much more.

I use to be extremely into running for long distances out doors, but as many of you can relate... I got caught up in life, school, work, and so for some reason running inside seemed to take less time. Of course that is not true but it seemed like a valid excuse when it was snowing and I didn't want to go out or when it was 100 degrees. 

But guess what? It is officially fall. The leaves are starting to change colors and the temperature has dropped significantly. Here is the best opportunity to appreciate the beauty and the smells. That means  go for a run. I have lately been going on out door runs 3 times a week. Here is a little secret... I LOVE IT. Running outside has given me so much peace. Grab your Ipod and your favorite work-out outfit and go for a jog/run. Its fun to even turn off the music and listen to the sounds in your community or think. The smells are worth the run alone, then on top of it all you get the visual too. It is also a lot of fun to people watch while you run. 

I personally run on average 5-8 miles out doors 3 times a week. Everyone is in different shape and can run different distances so it is really important to do your best but don't hurt yourself. Run as far as your comfortable with doing and slowly add more into your run.

After I run I like to stretch so the lactic acid in my legs do not build up. As soon as that is out of the way I will do a small abdominal work-out.

ABS:

• 40 CRUNCHES
• 50 BICYCLE CRUNCHES
• 60 PLANK ROCKS ( Get in plank position and rock your body back and forth with your feet. Keep your core tight while doing this. Do this in 2 sets of 30. This work-out will get you your lower abs.)
• 40 "C" SIT TWISTS

Tips: 

1. Switch sides of the road as you run to help prevent shin splint

2.Try to run on the left side of the road as much as possible on main roads so drivers can see you

3. Run through your side ache 

4. When breathing, make sure you push all your air out before you suck more in. Often times people panic while running and breathe in and out really quick. When you do that, you only get 40 percent of your air. So make sure you push all your air out of your stomach before sucking in tons more. 

5.Keep your arms relaxed and don't ball up your fists! Pretend to hold small pieces of paper with your thumbs and pointer finger. This keeps your muscles open so air can circulate through them.

6. Don't eat or drink anything with acids or milk before a run

7. After a run drink some chocolate milk, cool down and stretch really good.

8. Another way to help prevent side aches is to work out your abs lots. Since your abs can help your breathing, you need to take good care of them.