| How to Start Jogging Posted: 26 Apr 2021 05:00 PM PDT The benefits of regular exercise are well-known and well documented, and running for 30-40 minutes 3 times a week can be a fantastic way to build stamina and muscle while losing fat. Regular jogging can also reduce your risk of health problems, such as type 2 diabetes, heart disease, and stroke.[1] If you're new to running, getting started can seem a little overwhelming. However, if you plan ahead and ease into your new routine gradually, you'll start seeing the benefits of jogging in no time! [Edit]Dressing for Your Run - Choose a comfortable pair of running shoes. There are a huge variety of running shoes on the market, so you might feel daunted by the task of choosing the right pair. However, a recent study shows that the best running shoes for you are probably the ones that feel the most comfortable.[2] Go to the store and try on 4 or 5 pairs of running shoes. Take time to move around in them, and pick the ones that feel best to you.[3]
- If possible, take a quick jog around the store so you get a sense of how the shoes feel when you run.
- Wear the socks you'd normally wear while running, since this will give you a good idea of the fit.
- Replace your running shoes every . As running shoes start to wear out, they don't absorb shock as well. Once you start jogging, keep track of how much distance you've covered, and get new running shoes after about to prevent pain and injury.[4]
- If the heels of your shoes aren't too worn down, you can still use them for walking.
- Even if your jogging shoes haven't seen that much use, shoes that are older than 1 year might become less comfortable due to changes in the soles that occur over time.
- Dress appropriately for the weather. You don't need to wear anything too special to go jogging, but your clothes should be comfortable and easy to move around in. It's also important to wear clothes that will protect you from the elements. Go for light clothes, such as shorts and a t-shirt, if it's warm out. If it's cold, wear long sleeves and pants and layer on a windbreaker, scarf, hat, and gloves.[5]
- Stick to synthetic materials like rayon, nylon, or spandex, since they're good at wicking away moisture. Wool is also a good option if it's really cold out.
- Grab a water bottle. Your body needs more water when you run, so it's important to bring water along to prevent dehydration. Bring a lightweight bottle that's easy for you to carry or clip to your belt while you jog.[6]
- Choose a bottle that's big enough to keep you going through your run, especially if there aren't any places to refill along your route. Aim to drink 4-6 gulps of water for every 15-20 minutes that you run.
- Put on a running belt or pouch for your accessories. You don't want to be overburdened with a lot of stuff when you jog, but you'll probably want to have your essentials (like your phone, keys, and ID card) on hand. Look for a lightweight running belt or pouch that can comfortably hold all the things you need.
- You can purchase a running belt online or from a sporting goods store.
- Some running bags or belts include pouches or clips for a water bottle.
- If you're concerned about safety, you can put a safety whistle and some pepper spray in your pouch.
[Edit]Planning Your Route - Run on an even, level surface when you're starting out. Jogging on an uneven trail can be a great workout, but it's going to be tough if you're new to running. When you're getting started, stick to flat surfaces like paved roads or running tracks.[7]
- Tracks have the advantage of being softer than regular roads or sidewalks, so there's less impact on your feet, knees, hips, and spine.
- Jog in a familiar, well-lit area to stay safe. Look for a spot that has good visibility and try to avoid secluded areas. Try to pick an area that is familiar to you and gets a lot of foot traffic. This will reduce your risk of injury or attack while you jog.[8]
- Ideally, you should run with a buddy. That way, you'll have someone with you in case something happens.[9]
- If you do run after dark or in low-visibility conditions, wear bright clothes so it's easier for drivers, cyclists, and other runners to see you.
- Choose an indoor track or treadmill to avoid the elements. If the weather is severe or outside air conditions are unsafe, running indoors can be a great alternative to an outdoor jog. Head to your local gym or fitness center and hit the track or treadmills if you don't want to jog outside.[10]
- Running outdoors can provide a better workout, since you're working against wind resistance. However, you can compensate for that by setting your treadmill on a 1% incline.
- To reduce your risk of repetitive motion injury while running indoors, vary your speed from time to time (as well as your incline, if you're running on a treadmill).
- Use a jogging app to plan your route and track your run. If you're interested in keeping track of how far and how fast you jog, as well as how many calories you're burning, running apps can be very helpful.[11] Many of these apps also allow you to set a route ahead of time, which can be especially useful if you're running in a new or unfamiliar area. Install one of these apps on a smartphone or fitness tracker and get familiar with the features before you start jogging.
- Some popular running apps include Runkeeper, Map My Run, Runtastic, and Pumatrac.
[Edit]Practicing Healthy Jogging Habits - Fuel your body with a protein-rich meal 2-4 hours before jogging. Eat a light, healthy meal rich in protein, healthy fats, and fruits and vegetables before each jogging session.[12] To give your food time to digest and avoid discomfort, wait at least a couple of hours after a full meal before you jog, or between 30 minutes and 2 hours if you've had a smaller snack.[13]
- Good sources of protein include poultry breast, seafood, beans and peas, and low-fat dairy products.
- Healthy protein can help give you energy for your jog. It will also promote muscle growth and repair as you recover from your workout.
- If you're jogging for weight loss, try increasing your overall intake of fruits and vegetables, lean proteins, and whole grains. Reduce your intake of sugary foods and drinks, processed foods, and greasy foods.[14]
- Build up to jogging with regular walks. Before you dive into a running routine, begin by walking, particularly if you're new to exercise or out of shape.[15] Start by walking for 15-20 minutes a day 3-4 times a week. From there, gradually increase the pace of your walking until jogging becomes the next logical step.
- Once you're ready to start jogging, it's still a good idea to start each run at a brisk walking pace. Walking first will help you warm up.
- Warm up for 5-10 minutes before you jog. To get your blood pumping and prevent injury to your muscles and tendons, it's very important to warm up before you jog. Spend at least 5 minutes before each jogging session doing a light warmup routine that targets your legs and lower body. Some good warmup exercises include:[16]
- Brisk walking
- Marching in place
- Doing knee lifts
- Side-stepping
- Climbing stairs
- Alternate between jogging and walking when you start. When you begin running, even if you're in shape from another sport, you're using new muscles and will have to adjust accordingly. So, start off slow. For example, during your first few runs, you might alternate between jogging for 5 minutes and walking for 2 minutes for the entire run.[17]
- As you get used to jogging, you'll eventually be able to maintain a running pace for a longer period of time before you switch back to walking.
- Practice proper form while jogging. Though most people assume how far and how long you run has purely to do with endurance and determination, having the proper running form actually significantly impacts your performance. To make the most of your run and prevent injuries, remember to:[18]
- Keep your head straight and your neck and jaw muscles relaxed
- Relax your shoulders and keep them back and down
- Bend your arms at a 90° angle and keep your hands relaxed (but not floppy)
- Lean forward slightly, without bending at the waist
- Square your hips and keep them stable
- Avoid lifting your knees too high
- Strike the ground lightly with the middle of your foot (not your heel or toe)
- Breathe regularly as you jog. Keep an even rate of breathing while running and breathe with your belly—that is, take deep breaths into your stomach rather than shallow breaths into your chest. Try taking 1 breath for every 2 strides to help keep your breathing regular.[19]
- You may be tempted to pant or take quick, shallow breaths as you run, but you'll get more oxygen and maintain your energy better if you breathe slowly and deeply.
- Stay hydrated while you run. It's easy to get dehydrated while you jog, which can deplete your energy and even endanger your health. Drink at least 1-2 hours before you run and take 4-6 swigs of water every 15-20 minutes during your run. After you finish your jog, drink of fluids, such as a recovery shake or smoothie.[20]
- Water is usually the best thing you can drink while doing a short jog. If you don't like the taste of water alone, add a splash of lemon or lime juice to give it a flavor boost.
- If you're running for 60 minutes or more, or if you anticipate other difficult conditions (like uneven terrain or harsh weather), a sports drink can help you keep up your energy.
- Cool down after you jog with walking and light stretches. After a run, you can avoid strain on your heart and muscles by doing a cool-down routine. Finish your jog with 5-10 minutes of walking, then do some gentle stretches to relax your muscles.[21] Do deep static stretches and hold each stretch for 15-30 seconds.[22]
- Do stretches that target your legs and lower back.
[Edit]Maintaining Your Practice - Set up a regular schedule. Having a regular schedule is key to maintaining an exercise routine. If you find the right time of day and duration and stick to it, you're more likely to maintain a steady and regular exercise regimen.
- Look for a part of the day when you have enough time to devote to running without being stressed or rushed.
- Aim to jog consistently at least twice a week for the best results.[23]
- Increase your time and distance gradually. As you get into better shape, gradually increase your workouts to help prevent you from getting into an exercise rut. Aim to increase your running distance by about 10% per week.[24]
- So, if you run one week, increase it to the next.
- Set specific running goals. Having goals can help keep you focused and give you something to work towards. Think of a specific goal or challenge you would like to meet, and try to consistently work towards meeting it.[25]
- For example, you might work on meeting a particular time or distance goal, such as running in 10 minutes.
- Training for a race can be a great way to set goals for yourself and stay motivated. For example, you might train for a 5K or sign up for a charity run.
- Vary your routine to keep things interesting. Changing up your running routine is important to keep your body challenged so it doesn't fall into a fitness rut. Variation is also vital to keeping you from getting bored or discouraged with your routine. Try running different routes, varying your pace and distance, or switching between indoor and outdoor runs.[26]
- Integrating new terrain can help change up your routine, so try adding hills or stairs to your route.
- Include intervals in your run. Intervals involve repeatedly alternating between running full out for several seconds followed by returning to a normal pace for several minutes.
- Alternatively, you can choose a landmark, sprint to it, then return to your normal pace for several minutes before choosing another landmark, sprinting to it, returning to normal pace, and so on.[27]
- Get a running buddy. Running with another person is a great way to stay motivated and to hold yourself accountable. Ask around among your friends, family, or coworkers and see if you can find someone who's interested in jogging with you.[28]
- Ideally, you should jog with someone who has a similar amount of skill and experience to yourself. That way, it will be easier to keep pace with each other.
- If you don't have any friends willing to join you, look up running community sites online. Many of them offer services to help connect people looking for a running buddy or looking to join a running group.
- If you're jogging on a running/biking path, remember to stay to the right so that others can pass you.
- If you run outdoors, be sure to wear bright, visible colors and a light or reflective vest if you'll be running in the dark.
- A short, slow run is better than no run! Remember that even if you're not running very far or fast, you're still beating everyone who's sitting on the couch.
- If you jog as far as you can at least once each week, even if it is less than a mile, and don't miss any weeks, your distance will go up every week.
- Listening to music while you jog can help keep you motivated and make your run more fun.
- If you get yourself well-motivated before you start, you will enjoy the run. Dress for running, listen to the right music, drink a few coffees and prepare to run until your motivation is high.
- Never bend your head down while jogging because it makes you tired faster. Keep your chest and chin up while you jog.
[Edit]Warnings - If you have any health concerns, such as a heart condition or problems with your joints, talk to your doctor before you start jogging. They can offer advice about how to exercise safely.
- If you think you've injured yourself while jogging, stop right away and see a doctor as soon as you can. Continuing to run can make your injury worse.
[Edit]Related wikiHows [Edit]References [Edit]Quick Summary |
| How to Create a Wildflower Garden Posted: 26 Apr 2021 09:00 AM PDT A wildflower garden is an excellent addition to any property. Not only do these flowers look beautiful, but they are relatively low maintenance and require less care than the average lawn. To plant your own wildflower garden, select ground on your property that gets the most sunlight. Prepare the area by tilling up any grass or weeds. Then, spread your seeds and water them every day until the flowers start germinating. [Edit]Selecting the Right Ground and Flowers - Choose a spot that gets at least 6 hours of sunlight per day. Wildflowers need a lot of sunlight to flourish. Start by surveying your property and finding the sunniest spot. Plan on locating your garden here.[1]
- Certain wildflower species may have different sunlight needs. Always check with the instructions on your seed pack or ask an employee at the nursery.
- Use a soil-testing kit to check for nutrient deficiencies. Wildflowers generally grow well in most types of soil, even with deficiencies, but some deficiencies might inhibit growth. Once you find a sunny spot, run a soil analysis on the area. Buy a home testing kit from a nursery or garden center. Then mix some soil with distilled water and drop it into the kit. The results will tell you if the soil is deficient in any nutrients.[2]
- Different soil testing kits may have different procedures. Always follow the instructions on the product you use.
- If this spot shows nutrient deficiencies, you can still plant here. Just plan on fertilizing the area before planting the seeds.
- Purchase a seed mix suited to your area. Wildflower seeds usually come in premade packages that mix several flower types. The packs usually include flowers that grow well in specific geographic areas or climates. Find a pack that corresponds to your area.[3]
- If your local nursery doesn't have the seed mixture you want, then look online for different blends.
- If you prefer, you can also mix your own seed pack. Purchase 3-5 different seed types that are suited to your area and mix them together to create your own unique blend.
[Edit]Preparing the Ground - Plant in the early spring when there is no risk of frost. Frost can kill off a batch of seeds before they germinate, so don't start planting until the risk of frost has completely passed. Check your local weather forecasts to make sure there is no more frost predicted, then start the planting process.[4]
- Till the area to break up any grass and weeds. This removes any plants in the area that may inhibit the wildflowers from growing. Use a rototiller to grind all the way down to the soil. Run over the entire area that you want to plant on.[5]
- If there was tall grass in the area, mow it on the lowest setting before rototilling.
- Use an aerator rake if you don't have a gas-powered rototiller. Press hard to rip up grass and weeds. You may have to pass over the area more than once with a manual aerator.
- Rake away the excess plants after rototilling. Use a plastic or metal garden rake and make a pile of all the remnants left behind after aerating. Then put them in a bag or pail and remove them from the area.[6]
- If you have a compost pile on your property, put these remnants there to recycle them.
- Aerate again if you find grass and weeds still stuck in the soil while raking. These can start weed growths that might overtake your flowers.
- Apply fertilizer only if there are soil deficiencies. It's not generally recommended to fertilize the soil before you plant wildflowers because it could encourage weed growth. However, if your soil test showed that the soil is lacking in nutrients, you'll need to replace them. If only one nutrient is lacking, choose a fertilizer with that specific nutrient. If all the main soil nutrients are deficient, use a generalized 1-3-2 fertilizer, meaning that it's 1-part nitrogen, 3 parts phosphorus, and 2 parts potassium.[7]
- For general application, spread of fertilizer per of garden. Adjust your application if the product gives different directions.[8]
- If your fertilizer gives a range for the amount to apply, choose the lower end of that recommendation. For example, if the suggested range is , choose 3.[9]
[Edit]Planting the Seeds - Plant of seed per of ground. Add up the total area of the garden you're planning and use this proportion to determine how much seed you should use. Measure out this amount and load it into a spreader or bucket, depending on what equipment you have.[10]
- For larger areas, seed at a rate of per acre.
- To calculate area, measure the garden's length and width. Then multiply those 2 numbers together to get the total area. Keep your measurements consistent. If you measured in feet on one side, don't use inches for the other.
- This is a general recommendation for the amount of seed to spread. Check with the product recommendation or nursery employee to see if there is an alternate density you should use.
- Mix the seed with an equal amount of sand in a spreader. The sand helps absorb moisture and ensure a uniform distribution for the seeds. Pour the sand into the spreader and mix it up with your hands. Make sure the seeds and sand are mixed together uniformly.[11]
- You can also mix the ingredients into a bucket and spread the seeds by hand. Use the same amount of sand as you would if you were using a spreader.
- Spread the seed through the whole planting area. Either walk with a spreader open or throw the seeds by hand. Work in a uniform pattern so you spread an even layer of seed around the garden.[12]
- Spread until you're out of seeds. If you reach the end of the garden and still have some leftover, repeat the process until you're out of seed.
- Rake the soil lightly to mix in the seeds. Use a plastic or metal garden rake and disturb the top of soil. This ensures good contact between the soil and seeds to encourage growth.[13]
- Water the soil every day for 4-6 weeks until the seeds germinate. Wildflower seeds need moisture to get started. Moisten the soil every day until the seeds germinate. When you see sprouts starting to come up from the soil, then the seeds have successfully germinated. At this point, the wildflowers require less maintenance.[14]
- Don't drown the seeds. Only apply enough water to keep the soil moist.
- Don't water on days when it rains.
[Edit]Maintaining the Garden - Put up defenses to protect your seeds from birds. Until your seeds germinate, birds may eat them. There are a number of ways to protect the seeds until the flowers start growing.[15]
- Popular low-tech methods include putting up a scarecrow, hanging reflective tape around the garden, and covering the seeds with nets.
- For a more technological approach, motion-activated sprinklers will scare birds away.
- If the birds to get to your seeds, spread some more to replace them.
- Remove weeds if you see them. In general, wildflowers can grow side by side with weeds. However, some more invasive weeds could overtake the flowers. Monitor your garden and pull any weeds you see to keep your garden healthy.[16]
- If you use weed killer or herbicide, always make sure that it's safe to use on your flowers.
- Mow the garden down at the end of the fall. By the fall, most wildflowers will stop blooming. At this point, use a lawnmower and mow them down at the highest setting on your mower. If these seeds were seasonals, then till the soil to prepare for re-planting next season.[17]
- Even if the flowers you plant are perennials, mow them down to to help them go into hibernation and return next year.
- Weeds and wildflowers sometimes look similar. To distinguish flowers from weeds, professionals recommend planting each type of seed in a separate pot and letting it grow. This gives you a reference guide for which flowers should be in your garden and which ones are intruders. It helps you avoid pulling out a flower by accident when you're pulling weeds.
[Edit]Things You'll Need - Wildflower seeds
- Rototiller
- Rake
- Spreader
- Water
- Sand
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| How to Prepare Flax Seeds Posted: 26 Apr 2021 01:00 AM PDT Flax seeds may be small, but they contain protein, fiber, omega-3 fatty acids, vitamin B, and magnesium! If you'd like to add these nutrients to your diet, purchase whole or ground flax seeds. You can sprinkle whole flax seeds on yogurt, soak them to use in baked goods, or blend them into a smoothie, for instance. Regardless of how you prepare flax seeds, use them before the expiration date so you get the most nutrients out of them. [Edit]Using Whole Flax Seeds - Choose whole flax seeds for texture and appearance. Flax seeds are nutritional powerhouses, but your body absorbs most of the nutrients if you grind them. If you choose to leave the seeds whole, treat them as garnishes or as a way to add texture. You can also replace some flour in baked goods with whole flax seeds to lower the gluten.[1]
- Toast the whole seeds for 5 to 7 minutes if you want them to have a nuttier flavor. Pour whole flax seeds into a dry skillet and turn the burner to medium heat. Stir the flax seeds occasionally as they toast and give off a nutty smell. If you'd rather toast them in the oven, spread them on a dry sheet and roast them at for 5 to 10 minutes.[2]
- Toast the seeds in small batches, since toasted flax seeds won't keep as long as raw flax seeds. Try to use the toasted flax seeds immediately.
- Sprinkle (15 to 30 g) of seeds over yogurt, oatmeal, or salad. To give your morning yogurt, oatmeal, or parfait a little crunch, scatter whole flax seeds over the top. This can make creamy foods a little more interesting to eat. You could also top salads or soft avocado slices with the seeds.[3]
- If you like to prep your oatmeal the night before, go ahead and place the seeds on top. They may soften slightly, but they'll still add a nutty flavor to the oatmeal.
- You could scatter the seeds over stir-fry dishes in place of sesame seeds.
- Replace some of the flour in baked goods with whole flax seeds. If you're making muffins or pancakes, replace 8% of the flour in the recipe with whole flax seeds. To use whole seeds in bread, replace 10 to 15% of the flour. Keep in mind that using whole seeds reduces the amount of gluten in the baked goods.[4]
- Since your baked goods don't have as much gluten, they won't have as much volume.
- Garnish baked goods with whole flax seeds for a rustic look. Bread and muffins topped with flax seeds look hearty and healthy. Sprinkle whole seeds over muffin batter before you bake them. If you're making bread, brush the top of the dough with water or beaten egg before you sprinkle the seeds on top.[5]
- The water or beaten egg prevents the seeds from falling off of the bread.
- Store whole flax seeds in the fridge for up to 1 year. Whole flax seeds last much longer than ground seeds, but you should still put them in an airtight container. Refrigerate them for up to 1 year or until their expiration date.[6]
- If your flax seeds came in a sealable bag, you can press the air out of the bag before sealing it shut or transfer the seeds to an airtight container.
[Edit]Softening the Seeds in Water - Put whole or ground flax seeds into a bowl. Decide how much flax seed you'd like to soak and place the seeds in a bowl. For example, if you're replacing an egg in a recipe, put (15 g) of flax seeds in the bowl. To make bread or crackers with flax seed, you might use up to 1 cup (170 g).[7]
- Since soaked flax seeds will become softer and slimier the longer they're stored, you might want to prepare only as much as you plan on using right away.
- Stir 3 times as much warm water into the bowl. The flax seeds absorb a lot of liquid, which is why you need to put so much water into the bowl. For example, if you only put (15 g) of flax seeds in the bowl, pour of water into it.[8]
- Avoid using hot water, which could make the flax seeds gummy.
- Leave the flax seeds to soak for 2 to 10 minutes. Stir them every few minutes and let them absorb water until they're as gel-like as you want. Keep in mind that if you're soaking a small amount of flax seeds, you'll only need to soak them for a few minutes while larger amounts will take closer to 10 minutes.[9]
- Keep the bowl of soaking flax seeds at room temperature while they hydrate.
- Use the soaked flax seeds in baked goods and smoothies. You can replace 1 egg in a baked good recipe with (15 g) of soaked flax seeds. If you'd like to give a batch of smoothies a nutritional boost, pour a larger bowl of soaked flax seeds in with your smoothie ingredients.[10]
- Try adding soaked flax seeds to pancakes, muffins, or cookies.
- Store leftover soaked flax seeds in an airtight container in the refrigerator for up to 5 days.
[Edit]Grinding Flax Seeds - Use a grinder to reduce seeds to a powder for more nutritional benefits. Although you can eat the seeds whole, grinding them allows your body to absorb more of the omega-3 fatty acids, vitamins, and antioxidants. Put a few spoonfuls of whole seeds into a mortar, blender, spice grinder, or blender. Then, pound the seeds or grind them until they're fine like breadcrumbs.[11]
- You can also grind the seeds in a clean coffee grinder.
- Use ground flax seeds as filler for burgers, patties, or meatloaf. Whether you're using ground beef or making vegetarian versions, replace 1/4 cup (31 g) of the breadcrumbs with ground flax seeds. The ground seeds bind the mixture together so your burgers, patties, or meatloaf hold their shape.[12]
- Ground flax seeds are a great gluten-free replacement for breadcrumbs.
- Blend ground flax seeds into smoothies, salad dressings, or soup. The next time you're mixing up a tasty smoothie or dressing for salad, add a few spoonfuls of ground flax seeds. You can also mix them into stew, chili, or soup to make them even heartier.[13]
- You could even add ground flax seeds to nutritional shakes or milkshakes!
- Use ground flax seed to replace flour or fat when you bake. If you'd like a low-gluten baked good, replace 10 to 15% of the flour with ground flax seeds. To cut some of the fat, use 3 parts of ground flax seed for every 1 part of butter or oil.[14]
- For example, if you're making muffins that call for 1/2 cup of butter, use 1 1/2 cups (375 g) of ground flaxseed instead.
- Store ground flax seeds in an airtight container for up to 10 months. If you bought ground flax seeds or ground more than you need, put it in an airtight container. Refrigerate the ground flax seed for up to 10 months. Although you could store it even longer, many of the nutrients will be lost.[15]
- If you'd like to store the ground flax seed for up to 12 months, store it in an airtight container in the freezer.
- Look for flax seeds in the health aisles at your grocery store. They should be stored in the refrigerator to preserve the nutrients.
- You may find 2 types of flax seeds for sale. Golden and brown flax seeds have the same nutritional benefits, but brown flax seeds may have a nuttier flavor.
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