Either this family has no idea how green screen souvenir photos work or they know EXACTLY how they work.
I didn’t know there were twenty thousand vegans on tumblr!!!
You can be against animal cruelty and not be a vegan
You can be against animal cruelty and not be a vegan
Also given the fact some vegans wilfully neglect their pet’s diet for personal belief reasons you can in fact be a vegan and be ok with animal cruelty when its convenient for you.
Ready to start running? Great!
If you own a pair of running shoes or trainers, some workout clothes, old t-shirts, etc then put them on. Once you’ve completed that, step outside your door. You can bring your phone for music, tracking or bring water, or even nothing at all. This run is now yours for the taking. You, are now entering a new world of happiness and accomplishment.
Lets get started!
- If this is your first run then you need to keep in mind that you need to take it easy. You’re not going to run 5k instantly. Your body won’t be capable of doing intense running instantly - basically meaning you slowly need to work your body into it. A good way to do this is by starting off with interval training. Alternate between running and walking. A good way would be to walk 2 minutes the run 1 minute. Increase the amount of times you do this until you feel comfortable enough and fit enough to increase it and make the runs more challenging. Remember you want to remain injury free :)
- Running is a great way to get fit fast but if done incorrectly is a great way to cause injuries. As a beginner you have the advantage of learning to run smart. Don’t push yourself to go too far too fast because your body won’t be ready as said as above. Running is the one of the main causes to injuries like shin splints, IT band syndrome, runner’s knee, etc. The more you run the more your body will get used to it. Let your body be the boss. It will tell you, how far you can go and when to stop.
Know when to stop!
- Since you’re just starting out, it is expected to feel muscle soreness. Most common ares to feel muscle soreness will be in the calves, hamstrings and quadriceps. If you have done no activity previously and you push yourself too far on your first run, you are likely to experience DOMS (delayed onset muscle soreness). This is when your muscle fibres have ripped and swell. Normally the pain doesn’t occur until 12-72 hours after exercise has taken place. Don’t let this frighten you as it is completely normal and just a sign of your muscles having done some work.
However if you’re feeling other pains such as sharp pains or pains that get worse as you continue your walk/run or even during your daily routines and activity then those are sure signs from the body telling you to rest and take it easy. Rest for a minimum of three days and try again. If the pain persists then see a specialist.
But don’t stop too quickly!
- Another thing to consider is when you’re finished your run you shouldn’t stop moving. Keep walking because otherwise you can cause blood pooling.
Basically when exercising your heart is pumping large amounts of blood to the working areas to provide them with the right amount of oxygen, nutrients, etc. When the oxygen and nutrients are used up, the force of the contracting muscles pushes the blood back to the heart be re-oxygenated. But, if you stop exercising and don’t keep moving, the force of the contracting muscles stop too, which then stops pushing the blood back to the heart - blood pooling. This causes the waste products like lactic acid to stay in the muscle and reduces oxygen from getting to the brain which leads to dizziness and even fainting. This is why it is so important to keep moving after any form of exercise. Doing a cool-down after your run is a great way to prevent blood pooling.
Where do I run?
- My answer is anywhere! But it is good to find a place that works for you. Start out where you think will be easiest and then experiment in different places until you find what works! If you don’t feel safe around your neighbourhood then remember that treadmills are a great thing to consider. Although sometimes they may make you feel confined to a small area, they give the advantage of running in all weather conditions and the safety of being in a gym, house, etc. There are many places you can run such as, around your neighborhood, the woods, tracks, treadmills and nature trails. These are all great places to consider when deciding on places to run!
Getting outside can be difficult…
- As you run more, you will feel like you can just keep going. However it is before the run that is difficult. The hardest part is getting out that front door. Key to beating this is to train your brain to just do it. Avoid saying “i’ll do it later” and just get up and go. Keep your workout clothes clean and available, so you can grab it any time you need/want. Find a time to run that is appropriate and suitable for you. If you’re running in the morning, have your workout clothes ready for you for when you get up. When you wake up, don’t hit the snooze button and roll over.. Get. Up. Put on some music that pumps you up and get yourself ready, once ready, get out and go! Once you’re back from your run, treat yourself. This will train your brain into thinking that exercise is associated to receiving rewards and treats. This applies to running any time in the day. If running at night, treat yourself to a nice relaxing bath, etc. Make sure you learn to run properly. Form is really important in preventing injury and also helps with posture and training the correct muscle groups!
Four simple steps to good form:
- Stand tall
- Point toes forward
- Reach to the sky to reset posture
- Run with your head up and keep your gaze directed ahead of you
2. Mid Foot
- March in place prior to your run to reinforce the proper mid foot strike
- Heel striking and over striding cause braking
- Landing on forefoot can strain Calf and Achilles
- Aim for a cadence of 180
- To find your cadence count number of right foot strikes for 20 seconds and multiply by 6
- Run light, and avoid pounding
- Lean from ankles without bending at waist
- Flexing at the ankle reduces unnecessary muscle strain caused by toeing off
- Use gravity to your advantage instead of excessive muscle force
Fuel your body!
- People underestimate the importance of nutrition and eating. It is important to eat as it keeps your body alive and energized. Carbohydrates & Fats are vital in the diet as they are necessary for energy production. Basically what is going to get you running. Protein is also very important as it helps repair and growth of body tissues. All key things to help you run and then recover from the run.
DRINK LOTS OF WATER!
- It is said that you should drink at least 8 glasses of water a day. But it really all depends on your activity level.. It is extremely important to hydrate yourself. Water provides the right conditions for majority functions in the body. Water is the main component of cells and blood, and the body NEEDS a constant amount of it. This means that whatever we lose in a day MUST be replaced. So when running a lot be sure to either bring water with you or when you get back, chug down lots of it. :)
Get the equipment…
- There are all sorts of equipment you could get to help you running or make running more fun and enjoyable however it is not vital when starting out. If possible I would recommend getting a good pair of trainers or running shoes. A pair of good shoes are vital to preventing injury and helping your comfort when running. When buying a pair of shoes consider your feet shape and size, research what you think will benefit you the most and get advice from experts, etc to ensure you buy the best to suit you. I would also advise in getting headphones, earbuds, portable mp3 players, etc, to bring music with you on your run to help motivate you and make things more interesting :)
And most importantly relax, have fun and enjoy the runner’s high!