| How to Increase Your Running Stamina Posted: 12 Jul 2021 05:00 PM PDT Whether you're a seasoned long-distance runner or new to running, you probably know how important cardio endurance is. By bumping up your stamina even a little, you may be able to push on for another mile or run your personal best. If you're ready to take your running to the next level, read on for helpful suggestions. [Edit]Eat high-energy foods 2 hours before you run. - Aim for a 300- to 400-calorie meal so you have energy. While it's tempting to fill up before a big run, you'll feel uncomfortable if you eat too much. Eat carbohydrates that are easy to digest. These give your body glycogen, which is like fuel for your muscles. Don't forget to include lean protein in order to build muscle and recover. For instance, eat bananas, berries, carrots, oatmeal, whole-wheat bread, or sliced avocado.[1]
- Skip foods that take a while to digest like beans, broccoli, cheese, and high-fiber fruits.
[Edit]Drink 2 hours before you run so you're hydrated. - Consume of water before you run. Try to drink fluids a few hours before you run so your body has a chance to become hydrated. Then, drink an extra of water every 10 to 20 minutes of your run. Staying hydrated helps your body regulate temperature and deliver energy to your cells. It also protects your joints from impact which is important when you're running.[2]
- If you're slightly dehydrated, don't just fill up on fluids and immediately go for a run. Your body needs some time to rehydrate before you exercise.
- Going on a run that's over 1 hour long? Drink a sports drink instead of water to replace electrolytes and carbohydrates.
[Edit]Run in shoes that fit your needs and give you support. - A great pair of shoes goes a long way in preventing injuries. Go to a local running shoe store and try on several pairs to figure out what's most comfortable for you. Staff should be able to learn what kind of running you do and which shoes work best for it. They may also recommend specific supports so you can comfortably run for longer.[3]
- For example, if your feet have high arches, they may recommend a shoe or insert that gives extra cushioning. These supports can absorb shock, too so you may be able to run for longer without feeling the same impact.
- Replace your worn-out running shoes instead of hanging on to them. New shoes really protect your feet and enhance your running.
[Edit]Focus on good running posture. - Your posture supports your muscles so they're more efficient when you run. Hunching forward or tensing your body can cause damage, so keep your trunk tall when you run. It's fine to lean forward a bit, but raise your torso forward so your lungs can expand. You should also let your arms swing from your sides instead of keeping them crossed in front of your torso. Try to keep your hands and wrists loose as you run.[4]
- Staying relaxed can prevent muscle strain and keep them flexible.
- When you run, remember to plant your heel before you push onto your toes.
[Edit]Practice performance breathing. - By using less oxygen, you can put more energy into running. If you find yourself panting or breathing rapidly after a run, focus on improving your breathing. If you make your breaths deeper and more efficient, you'll be able to send more energy to your muscles. To get you started with performance breathing repeat this cycle:[5]
- Inhale through your nose for 2 counts
- Hold the breath for 2 counts
- Exhale through your nose for 4 counts
[Edit]Run on challenging terrain. - Set your treadmill to intervals and incline or run up hills. These challenge your body and build cardio endurance. Plus, they're harder than running on flat surfaces so if your body gets used to the difficult terrain, you'll have an easier time when you run on the track.[6]
- Remember to do a warm-up and cool-down when you're running. If you're using your treadmill, make sure there's a warm-up and cool-down period programmed into the machine. If not, take a few minutes to get your body ready for the workout and slow it down at the end.
[Edit]Exercise to upbeat music. - Turn on energizing music to see an increase in endurance. This might sound too good to be true, but researchers found that listening to motivational pop or rock music while working out can endurance by 15%! Music can also have a positive effect on your mood, so you feel better about your run or workout.[7]
- Come up with a motivational playlist that you use just for running. This way you can tune in and get going.
[Edit]Come up with a personalized workout plan. - Create a mix of running and exercises that you enjoy. If you like doing a mix of high- and low-intensity workouts, you might do a jog, followed by a moderate run, then a brief sprint on one day. The next day, you may do a moderate run and jumping rope or lifting weights, for instance. Try to choose workouts that you are eager to do so you're more likely to stick to your workout schedule.[8]
- Need some more ideas? Check out the sample workouts we've included at the end of the article.
[Edit]Increase your workout goals by 10% a week. - Aim to improve your running distance or time by up to 10% every week. You might be excited to really push yourself for big gains, but give your body a chance to build new muscles slowly. By gradually extending your workout time or distance, you'll build stamina.[9]
- For example, you may do an interval workout and run for 5 days of the week. Go for a longer run on 1 day to test your endurance and rest the next day. The following week, you may extend your interval workouts by 10 minutes and run an extra each day to build your endurance.
[Edit]Include interval training in your workouts. - Break your runs into intense and moderate bursts of speed. Interval training sounds complicated, but it's basically alternating between shorts bursts of intense activity that last around 30 seconds with moderate activities that last for 1 to 2 minutes. You'll burn a lot of calories and your aerobic capacity will improve so you can run for longer.[10]
- For example, do a 10 minute warm-up—start with a rapid walk that becomes a slow jog. Then, ease into your regular jog for a few minutes before you spring at top speed for 30 seconds. Go back to a light jog for 1 to 2 minutes before you spring again.
- Play around with the amount of time that you spend in intense activity. Keep in mind that you'll need a little longer recovery time with moderate activity if you're really active.
[Edit]Do plyometrics exercises 3 times a week to work your muscles. - Mix up your workout with exercises like jumping rope or skipping drills. These types of exercises strengthen your muscles so you use them more efficiently. This gives you more energy or endurance for your run. Here are some other great plyometrics to add to your schedule:[11]
- Lunges
- Jump squats
- Clap push-ups
- Bounding
[Edit]Do low-impact activities like walking and swimming. - Running can be rough on your body—you may get impact injuries over time. To build stamina without risking injury, jump in the pool! Swimming works your legs, shoulders, and arms. Walking is another great low-impact exercise that builds endurance. For every 4 to 7 minutes you run, plan on walking for 1 minute.[12]
- To work swimming into your schedule, try swimming as a break after a tough workout or just go swim a few laps when you have time.
- Other low-impact activities include roller skating, jogging in the pool, cycling, yoga, and cross-country skiing.
[Edit]Add pilates to your schedule. - Pilates improves your flexibility and can increase your stamina. You probably think of pilates as a stretching activity, but it's a great way to strengthen your legs, core, and back. Even just an hour or two a week can help you become more flexible, which supports the muscles you're developing. To get you started with helpful pilates exercises, try:[13]
- Side leg kick: Lay flat on your stomach and raise your upper body on your forearms. Bring one leg back toward your butt. Then, lower it and draw back the opposite leg. Do 20 reps.
- Rowing: Sit up straight with your legs stretched in front of you. Wrap a strap around your legs and cross the ends when you hold them. Then, pull the straps up to your torso and release. Repeat this 10 times.
- Kneeling sidekick: Kneel on a mat and tip your upper body to 1 side. Stick your arm down to support you and bring the other arm behind your head. Then, stretch out the opposite leg and lift your leg—you can go up and down or move it in circles. Do this about 10 times before you work the other side.
[Edit]Sample Exercises, Routine, and Schedule - Get tips from other runners. Join a running club or try an online forum to learn tips from others who have successfully increased their running stamina.
- Keep a journal containing the details of your running routines. You'll be able to see at a glance how you've improved over time.
- See if friends or family want to join you when you train. This can motivate you and make it more engaging.
[Edit]Warnings - Listen to your body so that you avoid injury. Make sure to stretch, warm up, and cool down. Also, make sure that your shoes fit properly.
[Edit]Related wikiHows [Edit]References __LIST__
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| How to Improve Time Management Skills Posted: 12 Jul 2021 09:00 AM PDT Getting work done, meeting deadlines, and being productive 100% of the time is difficult for everyone. It's even harder if you struggle with time management. Luckily, there are several ways you can improve your time management skills. These range from simple changes in your day-to-day to complete overhauls in how you schedule your life! This article explores the many time management techniques you can use to get things done more efficiently, including making a daily schedule, getting rid of distractions, and organizing the perfect workspace. [Edit]Set clear and measurable weekly goals. - Write down everything you would like to accomplish. Review your list and prioritize what absolutely has to get done that week, such as a task with a looming deadline. Setting specific goals helps keep you motivated and will make you feel extra accomplished when you've achieved everything you set out to do.[1]
- Challenge yourself to complete more than you think you can, but don't go overboard. If you have a massive research paper due on Friday, it's probably not the time to add organizing your entire home and writing a novel to your list.
- Instead, try setting the goals of finishing your research paper, organizing your closet, and writing ten pages of your novel.
[Edit]Create a daily schedule to organize tasks. - Use a calendar or a piece of paper for scheduling. Map out exactly how you want to use your time each day, leaving nothing out of your schedule. Include how much time you would like to spend on each task. For example, start your schedule with something like, "7:30 AM - 8:00 AM: Wake up and eat breakfast." Follow that with the first major task of your day, such as "8:00 AM - 8:30 AM: Answer emails."[2]
- You may not follow your schedule exactly, as life can sometimes surprise you with how long a task will take. Regardless, a schedule is a great guideline for keeping you on track to reach your weekly goals.
[Edit]Prioritize daily tasks by importance. - Pick the hardest or most pressing task of the day to do first. Let's say you've got a colossal amount of homework to do, and you don't know where to start. Review the due dates of your assignments as well as the difficulty level of each one, and prioritize accordingly. Getting a difficult, time consuming assignment out of the way first will make you feel accomplished and ready to tackle the rest of your to-do list![3]
- For example, if you have a massive math assignment due tomorrow and some quick vocabulary worksheets due at the end of the week, start with the math homework.
[Edit]Concentrate on one task at a time. - It's hard to get things done when you're doing too many things at once. As you cross things off your to-do list, keep your mind focused on the task at hand. Shut out thoughts about your other responsibilities, and avoid going back and forth between unrelated duties. It's much more efficient to tackle one responsibility at a time. [4]
- For example, instead of answering emails and returning phone calls at the same time, answer all of your emails before you make your phone calls.
- Switching back and forth between tasks is more work for your brain and slows down the process.
[Edit]Minimize distractions and interruptions. - Give each task your full attention. Turn off any distractions such as email, phone, and social media notifications. You should also eliminate noise, such as a nearby TV or radio. Set aside time when you don't want to be disturbed and don't address any interruptions unless it's absolutely necessary.[5]
- For example, if you plan to write for 45 minutes, don't answer your phone or respond to any emails during this time. Once the 45 minutes are up, you can check your email.
- Social media is a big distraction. Schedule social media time throughout the day and stay away from it unless it is during a scheduled time block.
[Edit]Take short breaks so you don't burn out. - You can't work or be productive 24 hours a day. Schedule breaks throughout your day to give yourself some time to rest and relax. A break allows you to recharge and come back to a task with a fresh perspective. Try to do something on your break that is completely unrelated to your task, like drawing a picture, strumming a guitar, or playing a game of chess on your phone! You may also consider:[6]
- Calling a friend
- Taking a walk
- Meditating or doing some stretching
[Edit]Delegate tasks that others can handle for you. - You don't have to do everything yourself! Allowing another person to take care of something gives you a chance to devote yourself to your other tasks while still getting everything done. Be sure you delegate to someone reliable and trustworthy! You don't want to worry about whether the person will actually get it done.[7]
- Remember that delegating is a sign of strength and intelligence, not weakness. Everyone has to ask for help sometimes!
[Edit]Track your time with a journal or app. - Carry a notebook and write down everything you do and for how long. Alternatively, download a free time tracking app like Due Time Tracking, Calendar, or TopTracker to keep tabs on how you spend each minute.[8] Make sure you are honest. At the end of the day, review how you spent your time. Do this every day for a week to get a good picture of how you typically spend your day. At the end of the week, consider making changes if you find you spent way too many minutes (or even hours) checking social media or surfing the web.[9]
- It's best to track your time for a few days in a row to get an honest look at your schedule. Some days you may attend a birthday dinner or a doctor's appointment, which aren't everyday tasks and could throw off your schedule.
[Edit]Review your task list at the end of each day. - Take note of what you completed as well as what still needs to get done. Cross off the tasks you finished and make a new to-do list for the next day, starting with what you didn't accomplish. Making time for this extra step each night helps you celebrate what you achieved while keeping your goals for the next day in mind. It can also help you get a better idea of what tasks take the most time. Use that information to reassess how much time you should give yourself to complete certain tasks.[10]
- It's completely okay to find that you didn't get all of your tasks done! Remember that tomorrow is a new day. Keep pushing yourself to meet your goals!
[Edit]Motivate yourself with rewards. - At the start of a task, promise yourself a reward at the end of it. For example, if you have a writing assignment you need to complete but are in no mood to do, allow yourself to go on a 20-minute walk to a nearby park once you're done with the assignment![11]
- Make sure your reward is something that you really enjoy.
- Your reward should never cause a setback or get you off track. For example, going to the movies or taking the rest of the day off after completing a 30-minute task may not be a good idea.
- It's easy to take on more than you can handle. Be realistic when agreeing to new responsibilities, keeping what you have to get done already in mind. For example, if your schedule is fully booked with classes and soccer practice during the school week, it may not be the best time to join another club.[12]
- Learn to say "no." If you cannot say no, be honest about your time constraints. For example, if someone asks you to get something done by the end of the day, you may say, "I'm a little overloaded right now, but I can have it to you by the end of tomorrow."
- Over-scheduling can also lead to stress. When you are stressed, you become less productive.
[Edit]Take advantage of your downtime. - Make a quick list when you've got extra time. For example, try using the bus ride to work or school to do some extra planning. This is especially helpful if you find yourself particularly stressed out about your responsibilities during your leisure time![13]
- Don't devote all of your downtime to planning and organizing. This could become stressful and do more harm than good. You still need some time to relax!
- If you have 10 minutes of downtime, start by devoting 2 or 3 minutes to getting organized.
[Edit]Organize your workspace to improve productivity. - Declutter your desk or find a quiet, calm space in your home. If your desk is brimming with papers, envelopes, pens, and garbage, anyone would be a little stressed or distracted! Tidy up your workspace so that you eliminate any potential distractions. Throw away any garbage, dust off your laptop and desk, and try organizing your papers in a folder or binder.[14]
- You don't have to eliminate all your personal touches, though! Add a few pictures to look at when you're looking for a jolt of happiness, or consider a cute pen holder or desk plant to give your space some pizzazz.
- Try to wake up early so you have a head start.
- Always keep deadlines in mind.
- Give yourself some time off to relax and collect yourself.
- Try to get enough sleep each night. This way, you will be active enough to achieve your goals and work efficiently.
[Edit]References __LIST__
[Edit]Quick Summary |
| How to Sign a Wedding Card Posted: 12 Jul 2021 01:00 AM PDT It's perfectly normal to draw a blank when you're signing a wedding card. Fortunately, there's a basic structure you can follow if you don't know what to write. Just add a few personal touches so your message is meaningful. The newlyweds are sure to appreciate that you took the time to acknowledge their big day! Read on for great examples to use in your card. [Edit]Use the couple's names for a personal touch. - Address the card with their names so it feels unique to them. If you only use terms like "newlyweds" or "the happy couple," your card might feel a little cold or generic. To make the message seem really personal, address them by name or incorporate their names somewhere in your card. Here are a few places in the card where you could mention them by name:[1]
- Open with their names, like writing, "Chris and Pat," before beginning your message.
- Include a personal note to each of them in your message.
- Close with a mention of their new shared name if one of the newlyweds is taking the other's name. For instance, write, "I am so glad to be able to call you the Andersons now!"
[Edit]Send your best wishes to the newlyweds. - Congratulate the couple and give them best wishes for the future. You can make these as simple or as expressive as you like. For instance, if you don't know the couple well, keep your greeting short and sweet. Even just writing, "Best wishes," is completely fine. If you're close to the newlyweds, you might make choose a heartfelt greeting like:[2]
- I'm so excited about your big day!
- We want to congratulate you on taking this big life step together.
- It's hard for me to express how very happy I am are for the two of you!
- Offering our very best wishes on this joyous day!
- Blessings to you both on your wedding day!
- You two make a winning team!
[Edit]Thank the couple for including you in their big day. - Let the newlyweds know that you appreciate their invitation. There's no need to overthink this part—you can be straightforward and say, "Thanks for inviting me to your wedding!" If you want something a little more personalized, try one of these sentiments:[3]
- I am so happy you included me in your big day! Thanks!
- Thank you for including me in your wedding festivities!
- It meant so much that I was able to witness your vows and celebrate with you.
[Edit]Welcome one of the newlyweds to the family. - Include a special greeting if one newlywed is marrying into your family. If you're going to be related, reach out to the couple to let them know you're happy to have them in your life. This can be as simple as, "Welcome to the family!" or you could make it a touch more personal. For instance, write:[4]
- I am so happy to have a new sister, Anika!
- Elias, welcome to this crazy family!
- Welcoming you to our family with joy and love!
- Today, you have officially become a member of our family, Lin.
[Edit]Write a nice sentiment. - Point out something sweet or special about the happy couple. If you don't know them very well, you could say something like, "You two are so cute together!" or "You make a lovely couple." For something more personal, you could write:[5]
- I knew you were meant for each other from the start.
- Your union is blessed. May your marriage grow stronger with each new day.
- You have journeyed far together and arrived at this special day.
[Edit]Share a special memory about the couple. - Include a thoughtful memory that's heartwarming or touching. If you're close to the couple, feel free to personalize your card's message. You might mention an inside joke, a story from when you met one of them, or something fun from the wedding festivities—anything that brings reminds them of a great memory that you share. Here are a few examples to give you some ideas:[6]
- I remember the first time you two met! We went bowling for our girls' night out, and Tom was in the lane next to ours. He kept cutting in front of his friends to bowl next to Zahra.
- Do you both remember that crazy nightclub we went to when we took our trip to NYC? Watching you two dance together to "YMCA" was the funniest thing ever! I knew right then that you were meant for each other.
- I remember when you two had your first date. It seems like only yesterday!
[Edit]Add a touch of humor if the couple will appreciate that. - Write a funny little note to keep the wedding card light. If you know the newlyweds have a sense of humor, it's totally fine to joke around. You might write, "I see some very cute babies in your future," or "Let the marital bickering commence!"[7]
- You could also say something about how the wedding made you feel, like, "Your wedding successfully made me sob like a baby!" or "I'm so glad I got to break out my dance moves in your honor."
- A quote can perfectly capture what you want to say. It's also a great way to write something when you don't really know what to say. You could find a profound quote about marriage that's inspiring, use song lyrics that move you, list a spiritual text, or include a funny line from a movie. You've got tons of options, but here are a few to give you some ideas:[8]
- "The secret of a happy marriage is finding the right person. You know they're right if you love to be with them all the time." -Julia Child
- "May this marriage be full of laughter, our every day in paradise." –Rumi
- "It's so great to find that one special person you want to annoy the rest of your life." –Rita Rudner
- "A happy marriage is a long conversation which always seems too short." –Andre Maurois
- "One love, one heart, one destiny." -Bob Marley
[Edit]Express your regrets if you can't attend the wedding. - Let the couple know you can't make it so they can make accurate plans. You don't need to apologize for being unable to attend—just send them your best wishes or thank them for including you. Here are a few simple ways to do this:[9]
- Wish we could be there!
- Sending love and warm wishes from afar.
- With you in spirit on your big day!
- Thinking of you both on your big day!
[Edit]Finish with a warm and complimentary close. - Pick a closing sentiment that's based on how well you know the couple. If you're close to the couple, you might write, "Love," or "Love to you both." For a more casual or informal close, stick with, "Best wishes," or "Best of luck!" Here are several more options to give you an idea:[10]
- Warmly,
- Much love to you both,
- Love always,
- All life's best to the two of you,
- In the past, it was considered a faux pas to say "Congratulations," to a new bride because it implied she was lucky to have gotten married at all. Today, that convention is pretty much disregarded, so unless the new couple is super-traditional, sending congratulations is perfectly fine![11]
- Keep your message short and sweet—a few heartfelt lines are all you need. This way, the couple can quickly read through your card.[12]
[Edit]References __LIST__
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