Runner's issues

ALWAYS be sure you have shoes that fit your foot.

Running can be a great cardio warm up, and a workout if intense enough. It's also a great way to get those lungs back into shape, or to train for a marathon...But, running does come with it's own set of side effects, unfortunately.

As I read on the Huffington Post website, there are several things that can happen to our bodies when running.

Shin splints, that stabbing pain in your shins, from your muscles and tendons covering the shinbone getting inflamed. Keep them elevated, and ice them to treat the pain. Also, if you want, you can take a break from running on cement, which isn't good for your knees as well.

Knee pain: Pain around or behind the kneecap...All the pounding on pavement, downhill paths and weak hips, as well as imbalances can cause this to happen. AGAIN, try to stay closer to the softer paths for running, and a more flat surface for running. If you do choose to go running downhill, maybe calm it down a bit, not run so long, and or just walk.

Brushing your skin

We brush our hair, teeth... and skin?
Yes! Brushing our skin is good for you!

My mom has actually told me about this years ago, and even got me a brush to use to brush my skin.
It's weird at first, but actually it's fantastic for your body.

Dry brushing, you can use a handheld stiff-bristled mitt, or a brush on a stick. Brushing your skin helps to improve circulation in your skin and improve it's looks. It also will detoxify and diminish cellulite, yahoo!

It gets the lymphatic system pumping, promoting circulation, breaks up fat, and gets the blood flowing, now how awesome does that sound?

Give it a shot and see how you like it, it'll probably feel strange, but it'll be a new fun thing to add to your routine.

Tune up your workout

Choosing Pandora can open you up to tons of songs you've  never heard 

Working out with music is probably one of the most important motivators, other than yourself, and any competition you create.

Not having music can either make or break your workout, having the right songs is what'll keep you going or slow you down. During cardio workouts, fast songs with a upbeat sound to it can keep you pumping and running at a good pace. Try to avoid anything real slow, it'll slow you down and make your tired -- unless you're in the cool down part of your work out, then go for something slower.

Some good playlists to keep if you choose Pandora as your music player, make a FloRida playlist, majority of the songs you'll get on this playlist will keep you going. Or looking up a hip-hop dance playlist. There are many playlists that you can type in to target different types of workouts.

If you're making a playlist on your iTunes player, be sure to pick songs that you don't mind listening to or working out too. Scrolling through songs and trying to find one while working out can through a kink in your groove.

Try these at home

Stretching is one of the most important things to do before and after your workouts.
It gets your muscles all warmed up and helps to prevent injury. IF something does happen, being stretched out could help the injury to be not as serious as it could have been.

Stretching releases the lactic acid from your muscles. It's a good release. It can cure headaches, if your shoulders are tight, stretch out your hamstrings and it'll loosen them up, as well as relief for headaches.

Here are two basic easy stretches that can really help and can not only be applied to just these two parts of your body, but can be easily morphed into a more intense full body stretch.

Hamstrings: Stretch these big muscles out.

Hamstring stretch: Make sure your back is straight as you lean over. If you can reach for your toes and pull them back towards your body, and you'll add in a little calf stretch as well. (Keep in mind, you don't have to touch your toes.) DON'T bounce up and down when you stretch, your muscles will be very tight at first if it's been a while since you've stretched or you've just worked out. Just hold the stretch for at least 10 seconds, breath, release than repeat it several more times. You can soon add in a routine if you want too with different stretches.

Quadriceps stretch: you can also do this stretch laying on the floor.

Quad stretch: Especially after a hike, run or anything during the day, these muscles work hard and get tight. Brace yourself on the wall with your opposite hand that won't be holding up your quad. Stand up tall and don't bend over or slouch, keep good form.

Tips: When you release stretches, GENTLY release, don't hop out of it.