The 4 Essential Parts of Choosing the Perfect Running Route

Running is arguably one of the best ways to exercise and stay in shape, but It can be hard to find a good running route. This can discourage some potential runners from getting out there and running. If you want to come up with a new route or have no idea where to start, use these four tips to help you choose your next favorite running trail.

Map My Run Route Summary

Length:
It is beneficial to have a couple routes that have a variety of lengths. That way you can choose a route based on how much time you can spend to go on a run. Apps and websites like Map My Run are a good way to figure out how long your run actually is. this way you can make sure the length is appropriate to the type or exercise you want to get from the run. 

Terrain: 
Choosing the right terrain for your run is very important. For someone with a minor injury dirt vs road may very well be the difference between a serious injury and a nice recovery run. Choose your terrain wisely: if you are going on a long run- avoid large hills. Use common sense while planning the route, and most of all choose a route that you will enjoy running. Find a route that is pretty, scenic, and fun to run.

Safety:
The safety of your route is of the utmost importance. Before you choose a route think of what time you want to run that course, and if it is at night safety is even more of a concern. A good rule of thumb is: If you would not like to walk the course alone at the time of day you are planning to run, then the course is not suitable for running. Alway try to run with a buddy, especially at night. Make sure that you are not so isolated that you would not be able to receive medical attention if you got injured. Finally, trust your instincts  to determine the safety of a course.

How to Keep In Shape With an Injury

"Half of the running population gets injured in some way every year, and this estimate may very well be on the low side" (Condensed Science).

It is never fun to be injured and it is even less fun if you are a runner. A runner not only feels the pain of the injury. A runner feels the pain of not being able to run. The best way to avoid this is to talk with your healthcare provider and discuss your recovery and what exercises you can do. The key is to walk as often and as frequently as you can. Pay attention to your body and any pain during an injury. Your next step up from walking should be short periods of stationary biking. Try to keep on working on increasing workout length, distance, type, and frequency depending on your healthcare provider's instructions. For most injuries workouts progress as such:
rest---walking around your house---walking outside--- stationary bike---speedwalking---swimming---rowing machine--- jogging/walking---jogging---running
I have had many injuries, some worse than others, and have followed these basic guidelines to recover quickly and properly, and if you follow these general guidelines, make sure to start out slow, listen to your body and your doctor, and realize that the best exercise is rest  you will be right back out there running in no time.

Works Cited

"The Analysis of Injury Rates in Running." Condensed Science. Condensed Science, 16 Aug. 2011.
       Web. 02 Dec. 2016.

Pre-Run Smoothie

         Every runner has their own pre-run ritual, but the most universally agreed on pre-run snacks are smoothies. They are nutrient-packed, easy to digest on the move, low-risk for stomach issues, easily customizable, and can be made ahead of time and stuck in the freezer. I will give you a couple easy recipes for some basic smoothies to make for easy and healthy snacks before a run.

Instructions:

Add the ingredients for your desired smoothie to a powerful blender and blend to your desired consistency.

Protein Berry Smoothie

• 3/4 small banana (4 inches)
• 1 1/4 cup frozen or fresh berries
• 1/2 cup plain Greek yogurt
• 1 scoop whey or other protein powder(flavored to your taste)
• 2 tablespoons honey
• 1/2 tablespoon pomegranate juice
• Water or ice as needed for consistency

Tropical-kale smoothie

• 2 tablespoon passion fruit
• 1 cup coconut water
• 1 cup frozen mango chunks
• 2 handfuls curly kale (no stems)
• 1/3 cup plain yogurt

Bloody Smoothie

• 1 1/2 cup raspberry, strawberry, and blackberry (frozen)
• 1/4 cup pomegranate seeds
• 2/3 cup yogurt
• 1 tablespoon beet juice
• 1 1/2 tablespoon almond milk
• Ice for  desired consistency

Enjoy your smoothies before and after runs.

Works Cited

BASHFUL'S BLUSHING BERRY BEET SMOOTHIE. Digital image. Babble.com. Babble, n.d. Web. 1 Mar. 2016.

Berry Protein Shake Ingredients. Digital image. You Made That? N.p., n.d. Web. <http://www.you-made-that.com/berry-protein-shake/>.

Voisin, Susan. Kale-Powered Tropical Smoothie. Digital image. Fatfreevegankitchen. N.p., n.d. Web.

3 Best Running Shoes of 2015

Here is a list of the 3 best running shoes available for 2015. These running 

shoes will feel great and make you fell great on runs. Get your self

 a pair as a New Years gift to help with your resolutions.

New Balance 1500v2: $110

This shoe is a lightweight race shoe with great support and cushion. It has a comfortable sock-like fit that has a decent amount of room in the front of the shoe.

Nike Air Zoom Odyssey: $150

This shoe provides durable and advanced stability with a light, comfortable, and snug fit. This shoe is great for mid distance training.

Saucony Xodus 6.0: $120

By far the most rugged shoe on the list, this shoe is great for trail runs. with superior cushioning, support, traction, fit, and durability, these are, by far, my favorite shoes on the list.