DASH Run Studio

Maintaining your fitness motivation-
Many people will start fitness programs and then stop it shortly after, this will because they get bored, don't enjoy it or results come too slowly. Success starts in your head, no matter whether it’s at work, in your personal life, or in health and fitness. Your fitness success has a lot to do with your mindset. It’s important not to have a fixed mindset when it comes to your fitness training. People with a fixed mindset believe that intelligence and talent are fixed traits and cannot be changed. With a fixed mindset you will want to avoid challenges, you get discouraged by setbacks and you can’t deal with negative feedback. You will also think you’re too thin, too heavy, and too weak and can never change this. You will naturally be comparing yourself with your peers and think that you’ll never be as fit as them.

It’s important to have a growth mindset and believe that any goals you have can be achieved with hard work. You need to embrace challenges and welcome feedback so that you can learn from it, and you need to view failure as an opportunity. A person with a growth mindset will get inspired by their peers' achievements and not be jealous and feel it's impossible for them. No matter how talented the professional athletes are, it was hard work that got them where they are.

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Trail running-
A trail is any unpaved surface; it can be rocky, muddy, icy, hilly, uphill or downhill, trail running is often done on hiking or walking paths. Running in general strengthens the heart and cardiovascular system, running regularly will also strengthen your leg muscles and help you maintain a healthy weight. Trail running does this and more, running on trails will strengthen the legs to a greater degree than road running. Trail running also challenges coordination, agility and balance more than just running on roads. This is because, with trial running, you have the challenges of running on trails that could be full of rocks, roots and have uneven terrain.

Tip for trail running-
Go steady and slow-
If you’ve never done trail running before, then it is really important for you to pace yourself. Don’t go from zero to 100 right away, start slowly, get a feeling for the trail and how hard the trial is, this is important to give you time to adjust your body to running on uneven surfaces.

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Useful running terms-
There's plenty of terms that will be associated with running, some you may know, but some less obvious. It’s always useful to know as many of these terms as possible in order for you to get the best of your running experience. Below are just a few useful terms that are associated with running that can be helpful to know.

AEROBIC-During aerobic exercise (also called “cardio”) breathing (oxygen) is sufficient to meet the energy demands of the muscles. Think of low to moderate intensity activities like jogging.

ANAEROBIC-Exercise becomes anaerobic when breathing doesn’t provide enough oxygen to meet energy needs. Think high intensity, maximum effort activities such as sprints.

LACTIC ACID-A by-product of energy metabolism during intense activities. A buildup of lactic acid is usually described as “muscle burn” or stiffness.

VO2 MAX-Your maximum oxygen uptake (VO2 max) tells you how efficiently your body can use oxygen during exercise. When you stop exercising for a while it is the first thing to decrease.

SPLIT TIME-The time it takes you to cover a specific distance during training or a race.

BIB-A sheet of paper that you attach to your chest when running a race. It contains your registration number and an electronic chip that will track your time.

KICK-The final push at the end of the race when a runner increases their speed to the finish line.

BONK-A feeling of extreme fatigue that suddenly comes over you during a long run, sometimes called “hitting the wall”. It can be avoided with proper nutrition and training plans.

5K and 10K-K= kilometers, 5K refers to a 5 kilometer (3.1 mile) run, 10K would be 10 kilometers (6.2 miles),

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