I’m always trying to help my friends come up with new ideas and drive traffic, so I’ve put together over 500 blog post ideas for my health and fitness blogger buddies!

Simply scroll through the list, grab what interests you, and start writing.

Which Workouts Are Best For Losing Weight

11 Workouts When Knee Is Injured

7 Home Workouts For Abs

12 Workouts For Legs

Why Running Is Good For Your Heart

Running Your First Half Marathon

At Home Workouts For Biceps

Are Protein Supplements Good For Health

11 Home Workouts For Beginners

10 Workouts When Sore

Smoothie Recipes With Pineapple

How To Do Leg Day At The Gym

What Yoga Should I Do

Which Cardio Machine Works Your Abs

How Pilates Relieves Stress

Are Protein Supplements Bad For You

9 Home Workouts For Upper Body

Why Is Leg Day So Exhausting

8 Workouts With Curl Bar

Smoothie Recipes For Beginners

How To Do Leg Day At Home

Are Workouts More Effective In The Morning

7 Workouts How To Get The V

9 Workouts When You’re Sore

Why Kettlebells Are So Effective

6 Home Workouts Without Gym Equipment

How Running Shoes Should Fit

Are Workouts With Weights

10 Home Workouts To Get You Ripped

Are Protein Supplements Good

Which Is Better Kettlebells Or Dumbbells

Which Cardio Machine Burns Most Calories

How Swimming Helps You Lose Weight

Which Workouts Burn More Fat

Why Leg Day Is Important

Are Kettlebells a Cardio Workout

Why Leg Day Hurts

At Home Workouts To Build Muscle

6 Workouts With Jump Ropes

11 Home Workouts Without Gym

What Are Some Home Workouts I Can Do

11 Home Workouts To Get Faster

What Home Exercises Help Get Abs

What Running Shoes Are Best For Flat Feet

What Yoga Is Best For Weight Loss

11 Workouts When You’re Sore

How Yoga Is Good For You

11 Home Workouts For Men

Who Created Crossfit Workouts

7 Workouts Which Burn 1000 Calories

7 Workouts Without Weights For Upper Body

Smoothie Recipes With Yogurt

11 Workouts When Traveling

Why Running Is Hard

Weight Training For a Boxer

6 Workouts To Get Cut

Which Yoga Mat To Buy

11 Home Workouts To Burn Calories

What Are Good Home Workouts For Abs

What Workouts Work Your Lower Abs

Home Workout Like Body Pump

Are Workouts Without Weights

6 Workouts To Lose Weight

What Yoga Mat To Buy

How To Make Leg Day Fun

At Home Workouts For Abs

At Home Workouts Without Weights

Why Kettlebells Work So Well

Which Workouts Build Muscle

Which Yoga Is Best For Anxiety

Why Leg Day Makes You Sore

10 Home Workouts Without Any Equipment

Are Protein Supplements Healthy

11 Workouts With Weights

Are Protein Supplements Effective

Are Protein Supplements Good For You

Weight Training For a Swimmer

10 Workouts With a Chair

10 Workouts To Get a Flat Stomach

9 Workouts Without Any Equipment

6 Workouts When You Have a Cold

What Yoga Is Safe During Pregnancy

How To Use Fitness Tracker

Which Workouts Increase Testosterone

Weight Training For a Marathon

8 Workouts When On Your Period

Are Squats Part Of Leg Day

Are Protein Supplements Necessary

Why Running Relieves Stress

Which Cardio Machine Is Best For Belly Fat

11 Home Workouts Without Weights Biceps

Where To Find Workouts On Netflix

8 Workouts Without Squats

8 Home Workouts For Arms

Why Short Workouts Are Better

Why Cardio Workouts Are Important

Which Workouts Trigger The Afterburn Effect

What Yoga Can Do For You

6 Workouts When Legs Are Sore

What Yoga Means To Me

How Many Workouts For Chest

10 Workouts For Butt

Smoothie Recipes Without Seeds

Smoothie Recipes With Beets

Which Yoga Is Best For Weight Loss

7 Workouts For Women

Smoothie Recipes With Oranges

Smoothie Recipes Without Berries

11 Workouts With Baby

Why Kettlebells Are Superior

8 Workouts Which Help Lose Weight

Why Yoga Is Beneficial

Why Buy a Fitness Tracker

Why Yoga Is Important

How Pilates Benefits Runners

What Home Exercises Build Biceps

What Running Means To Me

Which Home Workout Is The Best

How Important Is Leg Day

11 Home Workouts Without Any Weights

Weight Training For a Beginner

How Pilates Improves Posture

10 Home Workouts Without Weights

10 Home Workouts Without Equipment

How Pilates Changed Your Body

11 Home Workouts For Women

What Are Good Home Workouts For Biceps

7 Home Workouts With Medicine Ball

Elliptical Workouts Vs Treadmill

Weight Training For a Runner

Smoothie Recipes Without Dairy

Diet Without Salt

8 Home Workouts Without Weights To Build Muscle

What Yoga Did For Me

Which Yoga Is Best For Losing Weight

What Home Workout Is Best For Abs

Which Yoga Is Best For Beginners

Which Workouts Go Together

Why Yoga Is Good In The Morning

7 Workouts Without Shoulders

6 Workouts With Bands

Are At Home Cardio Workouts Effective

How Many Workouts a Day

What Running Does For You

8 Home Workouts With a Barbell

Smoothie Recipes For Weight Gain

9 Workouts With Dumbbells

8 Workouts To Do At Work

Why Yoga Is The Best Exercise

How Pilates Shapes The Body

8 Home Workouts For Triceps

Why Running Is The Best Form Of Exercise

What Workouts Give You Abs

Are Protein Supplements Beneficial

Which Yoga For Beginners

What Running Has Taught Me

Weight Training Once a Week

What Workouts Do Models Do

7 Workouts Without Equipment

6 Home Workouts With Little Equipment

What Workouts Work Biceps

Are Protein Supplements Worth It

What Workouts Do Boxers Do

How Many Workouts Are In Insanity

Who Designs Crossfit Workouts

Smoothie Recipes With Almond Milk

How To Avoid Leg Day

Smoothie Recipes With Ginger

9 Workouts How To Lose Weight

Smoothie Recipes Without Bananas

Who Are Crossfit Workouts Named After

7 Workouts With Yoga Ball

Which Kettlebells Are The Best

Which Yoga Is Right For Me

Are Kettlebell Workouts Effective

Why Keep Workouts Under An Hour

What Workouts Work Your Chest

Kettlebells Twice a Day

Which Yoga Mat Is Best For Hot Yoga

At Home Workouts For Back Fat

Where Do Crossfit Workouts Come From

8 Home Workouts With One Dumbbell

Which Is Better Kettlebells Or Medicine Ball

Why Barre Workouts Work

Why Running Is Good For Weight Loss

9 Workouts For Biceps

Why Running Outside Is Better

At Home Workouts For Beginners

How Many Leg Day a Week

Smoothie Recipes For Runners

Which Cardio Burns The Most Fat

Why Morning Workouts Are Best

What Workouts To Do At The Gym

What Running Does For Your Body

Smoothie Recipes For Lunch

Which Cardio Burns Belly Fat

7 Home Workout Without Equipment Routine

Which Cardio Exercise Is Best

Which Yoga Is Best For Stretching

How To Lose Weight Home Workouts

How Pilates Changed My Life

Are Protein Supplements Bad

7 Home Workouts Without Weights Routines

Why Kettlebells Over Dumbbells

6 Workouts Without Losing Weight

How Yoga Helped Me

Diet Without Meat

Smoothie Recipes For Colds

Which Yoga Mat Is Best For Me

How To Survive Leg Day

How Pilates Transformed My Body

At Home Workouts For Chest

Why Running Feels So Good

Smoothie Recipes Without Yogurt Or Ice

What Home Exercises Build Pecs

Why Kettlebells Are Better

8 Workouts To Tone Body

9 Home Workouts For a Flat Belly

Smoothie Recipes Without a Blender

7 Home Workouts To Gain Muscle Mass

Weight Training On a Empty Stomach

Why Kettlebell Workouts

How Pilates Is Different From Yoga

7 Workouts When You’re On Your Period

9 Workouts With Tyres

Pregnancy Workouts

How Yoga Changes Your Body

8 Workouts When You’re Sick

7 Home Workouts To Lose Weight

6 Home Workouts For Biceps

Smoothie Recipes Without Protein Powder

Which Workouts Should I Combine

10 Workouts To Build Muscle

What Running Does To Your Brain

Diet Without Grains

8 Workouts Without Equipment For Abs

9 Home Workouts To Get Toned

Which Kettlebells Should I Start With

9 Workouts To Get a Bigger Butt

10 Workouts Without Going To The Gym

Are Protein Supplements Good Or Bad

Smoothie Recipes With Milk

Which Yoga Mat Should I Buy

Why Yoga Is Good For Athletes

7 Workouts To Tone Arms

Which Cardio Machine Is Best For Glutes

How Many Workouts Per Muscle

Which Home Workout Program Is The Best

Which Cardio Is Best For Belly Fat

10 Home Workouts With a Dumbbell

Cardio Workouts Versus Fat Burning

Where Yoga Came From

Why Wear a Fitness Tracker

Smoothie Recipes For Breakfast

How To Build Muscle Home Workouts

Why Split Workouts Are Better

Smoothie Recipes Without Fruit

11 Home Workouts For a Flat Tummy

7 Home Workouts Without Jumping

What Workouts Work What Muscles

6 Workouts To Do At Home

8 Workouts For Women At Home

How Yoga Changed Me

What Home Workouts Burn The Most Calories

Smoothie Recipes For Health

11 Workouts To Get Abs

What Yoga Mat Thickness

Smoothie Recipes Without Almond Milk

What Workouts Lose Belly Fat

Why Running Is The Best Sport

Which Cardio Machine

6 Home Workouts To Lose Fat

Smoothie Recipes With Carrots

Smoothie Recipes Without Sugar

9 Workouts Without Equipment For Beginners

6 Workouts For Lower Abs

What Home Exercises Burn Stomach Fat

9 Workouts For Your Butt

How Pilates Helps Back Pain

How Many Leg Day Per Week

What Are Some Home Workouts To Gain Muscle

6 Home Workouts To Burn Fat

Are Yoga Mats Necessary

Are Home Dumbbell Workouts Effective

What Workouts Are Best For Abs

Why Hiit Workouts Work

Are Kettlebells a Complete Workout

Are Protein Supplements Necessary To Build Muscle

Are Pre Workouts Good

Which Workouts Burn The Most Calories

How Yoga Saved My Life

10 Workouts With Free Weights

How Many Sets Leg Day

6 Workouts With Weights At Home

9 Workouts When Cutting

Smoothie Recipes With Avocado

9 Home Workouts For Back

At Home Workouts For Legs

What Home Workout Builds Muscle

Kettlebells Which Weight To Start

Smoothie Recipes For Acne

Weight Training For a Half Marathon

What Are Leg Day Exercises

Leg Day Routine Without Squats

7 Workouts To Do At The Gym

Are Pre Workouts Necessary

How Workouts Without Weights

Are Workouts Better In The Morning

8 Workouts For Beginners

How To Enjoy Leg Day

What Running Does To Your Legs

Smoothie Recipes With Orange Juice

Why Kettlebells Are Good

What Home Exercises To Do To Lose Weight

How To Do Home Workouts For Abs

Why Yoga Helps With Stress

7 Workouts When On Period

Pilates To Build Muscle

Which Workouts Burn Belly Fat

How Pilates Helps Your Body

Are Pre Workouts Good For You

Why Yoga Is Amazing

Why Leg Day Is The Best

8 Workouts Without a Gym

Smoothie Recipes Without Yogurt

Are Home Workout Videos Effective

10 Workouts When Your Pregnant

Why Yoga Is Good For Runners

7 Home Workouts To Get Rid Of Love Handles

8 Home Workouts To Gain Weight

Why Running Is Good For You Mentally

7 Home Workouts Without Dumbbells

At Home Workouts With Weights

How Pilates Benefits Dancers

Are Workouts Before Bed Good

How Yoga Can Change Your Life

6 Home Workouts With Barbell

How Swimming Helps The Body

Are Home Workouts Enough

Which Yoga Mats Are Best

Are Protein Supplements Safe

Smoothie Recipes With Bananas

Which Cardio Burns The Most Calories

Why Leg Day So Hard

Weight Training For a Triathlon

What Workouts To Do On Leg Day

Which Cardio Burns More Fat

Why Kettlebells Are Better Than Dumbbells

Which Cardio Is Best For Abs

How Pilates Was Invented

Smoothie Recipes For Diabetics

Smoothie Recipes With Strawberries

9 Home Workouts Without Equipment To Lose Weight

How Yoga Changed My Life

9 Home Workouts For Legs

10 Home Workouts For Back Fat

What Home Workouts Can I Do

How To Skip Leg Day Broscience

Who Invented Workouts

Kettlebells For Beginners

Smoothie Recipes For Acid Reflux

What Is Home Workout

10 Home Workouts To Get Cut

How Yoga Tones The Body

6 Home Workouts For Shoulders

6 Home Workouts For a Six Pack

What Workouts Target Belly Fat

What Home Workout Is Best For Biceps

Are Protein Supplements Dangerous

Diet Without Red Meat

9 Home Workouts With Dumbbells Only

Pilates To Help Back Pain

9 Home Workouts To Build Muscle

8 Home Workouts For Couples

Which Kettlebells You Should Buy

How Yoga Reduces Stress

What Workouts Burn The Most Calories

6 Home Workouts Without Weights For Chest

How Pilates Is Good For You

Why Yoga Pants Are The Best

Smoothie Recipes For Weight Loss

Running Your First Ultra

9 Workouts When Pregnancy

Why Running Is The Best

10 Workouts How To Get Abs

6 Workouts Without Cardio

How Workouts Work

Diet Without Wheat

9 Workouts Without Using Feet

How Many Workouts Per Week

Which Muscles Do Kettlebells Work On

Smoothie Recipes With Greek Yogurt

8 Home Workouts For a 6 Pack

At Home Workouts That Work

Which Cardio Is Best For Losing Weight

Are Pre Workouts Bad For You

11 Workouts Without Barbells

Are Yoga Balls Good For Pregnancy

Smoothie Recipes Without Juice

Smoothie Recipes With Kale

Smoothie Recipes With Peanut Butter

What Workouts To Do To Get Abs

11 Home Workouts To Lose Belly Fat

What Days Are Leg Day

Why Running Is Important

10 Workouts To Get Toned

11 Workouts With Hand Weights

Kettlebells For a Killer Beach Body

9 Home Workouts To Get Abs

How Pilates Changed My Body

Are Yoga Blocks Necessary

Pilates To Improve Posture

At Home Workouts Bodybuilding

8 Home Workouts Without Equipment For Skinny Guys

Why Leg Day Is The Worst

Pilates To Do At Home

Why Kettlebells Are So Good

How Pilates Helps

What At Home Workout Is The Best Weight Loss

How Many Workouts Per Week To Build Muscle

Pilates To Lose Belly Fat

10 Workouts Without Using Knees

Which Workouts Burn The Most Fat

10 Home Workouts To Bulk Up

Smoothie Recipes With Oatmeal

11 Workouts To Lose Fat

Why Get Fitness Tracker

What Running Gear Do I Need

6 Home Workouts To Get Rid Of Belly Fat

Why Running Is Good

What Home Exercises Build Abs

7 Workouts With Medicine Ball

What Yoga Level Are You

6 Workouts For Arms

Weight Training With Dumbbells

Diet Without Grains Or Sugar

Smoothie Recipes Without Ice

10 Home Workouts With Hand Weights

8 Home Workouts Without Machines

11 Workouts Without Weights

How To Plan Home Workouts

8 Workouts To Get Rid Of Belly Fat

At Home Workouts To Lose Weight

Which Kettlebells To Buy

Is Kettlebells a Good Cardio Workout

Smoothie Recipes For Dinner

7 Home Workouts For Stomach

Diet Without Losing Muscle

Smoothie Recipes Without Yogurt Or Bananas

What Are Some Home Workouts

6 Workouts Without Weights

8 Workouts How To Lose Belly Fat

10 Workouts When Injured

Kettlebells For Weight Loss

How Many Workouts a Week

Why Running Makes You Fat

Are Kettlebell Workouts Good

What Home Exercises Burn The Most Calories

7 Workouts For Back

How To Choose Fitness Tracker

How Often You Should Have a Leg Day

Are Ab Workouts Necessary

8 Workouts Without Weights To Gain Muscle

7 Home Workouts With Bench

Are Protein Supplements Harmful

Which Workouts Are The Best

Which Cardio For Fat Loss

7 Workouts With Barbell

11 Workouts How To Get Rid Of Love Handles

8 Workouts With Punching Bag

11 Workouts To Burn Fat

What Workouts Get You Abs

At Home Workouts You Can Find On YouTube

6 Home Workouts Without Bench

Why Superset Workouts

Are Home Workouts Effective

How Yoga Changes Body

What Running Shoes Are Best

Kettlebells Workouts With a Bad Back

Are Yoga Classes Worth The Money

9 Home Workouts With Resistance Bands

Smoothie Recipes Without Spinach

What Running Shoes Should I Buy

Smoothie Recipes Without Strawberries

Which Yoga App Is Best

How Many Workouts Per Muscle Group

10 Home Workouts For a Flat Stomach

Running Your First 5K

What Are Good Home Workouts To Lose Weight

At Home Workouts For Women

Which Yoga Is Best For Flexibility

Which Workouts Should I Do

8 Home Workouts With Bench Press

How Long Should Leg Day Be

How Yoga Is Beneficial

Which Home Workout DVD Is The Best

Why Is Leg Day So Painful

Are Pre Workouts Worth It

Why Are Workouts Harder Some Days

Which Workouts Work Which Muscles

What Are Some Home Workouts To Gain Muscle

How Many Workouts For Biceps

Why Kettlebells Are Good For You

Smoothie Recipes With Apples

At Home Workouts For Stomach

10 Home Workouts For Weight Loss

How Often Should Leg Day Be

Smoothie Recipes With Frozen Fruit

How Pilates Helps Lose Weight

Why Running Is So Good For You

What Home Workout Is Best For Chest

How Many Workouts Per Day

10 Home Workouts For Lower Abs

8 Home Workouts To Get Ripped

7 Workouts To Get Faster

Why Cardio Workouts Are Good

What Workouts Should I Do

Kettlebells Which Weight

Weight Training For a Sprinter

Pilates To Tone Body

How Pilates Benefits The Body

Why Is Leg Day So Bad

9 Workouts With a Broken Foot

9 Home Workouts Without Shoes

Which Yoga For Weight Loss

Which Cardio Machine Is Best For Hips

What Yoga Has Taught Me

Which Cardio Machine Is Best For Abs

At Home Workouts For Arms

Smoothie Recipes Without Dairy Or Soy

What Home Workout Is Best For Losing Weight

7 Home Workouts For Chest

Smoothie Recipes For Energy

Are Squats Enough For Leg Day

9 Workouts To Get Ripped

10 Workouts Without Arms

What Workouts Should I Do To Lose Weight

8 Home Workouts To Build Chest

11 Workouts For Chest

Smoothie Recipes Without Milk

How Yoga Transformed My Body

10 Workouts With Waist Trainer

Diet Without Carbs

6 Home Workouts Like Insanity

Are Yoga Toes Good For You

Diet Without Protein

Why You Should Use Kettlebells Twice a Week

Weight Training On a Diet

Which Yoga Is Good For Weight Loss

11 Home Workouts With Kettlebells

9 Home Workouts With a Curl Bar

Which Cardio Machine Is Best For Thighs

Smoothie Recipes For Pregnancy

Which Yoga Burns The Most Calories

Smoothie Recipes Without Greens

Smoothie Recipes With Chia Seeds

How To Make Home Workouts Fun

Are Yoga Classes Tax Deductible

The post 500+ Health And Fitness Blog Post Ideas appeared first on Strawberry Squeeze.

Sitting on the sofa, and wallowing in sadness wearing a cast is not my idea of fun. But, everyone who does sports knows this pain. It’s tough, but you’ve got to sit it out, and wait for things to heal. I felt like just a potato sitting on the sofa doing nothing after I hurt my knee whilst training for my half marathon. But here’s how I got over it:

1. Keep eating well

Even though your body is out of action, it will still respond to a good diet. In fact, a good diet will help speed up your recovery. Lots of protein and calcium will help repair broken bones. Fresh fruit and vegetables will boost your immune system, and give you energy. Best of all, it will keep your mood up, so you don’t fall into a well of despair! Let us not forget that you won’t be as active, so loading up on junk food is going to cause twice the damage. Stick to your five a day, and embrace all the protein you can get.

2. Enjoy the rest

It might sound tough, but try to enjoy the rest period. Most importantly, listen to your doctor. As difficult as it is to rest up for six weeks, the doctor knows best. By rushing back to your favourite activity, you could make things worse, and extend the injury time and run the risk of having to deal with a personal injury lawyer. Take the time to get stuck into your favourite books. Or binge watch your favourite series on Netflix. Use this time off effectively, and try to avoid dwelling on your injury.

3. Start doing some small movements

When you feel ready, you can begin to make some small movements. If you’re not feeling confident about this, try speaking to a physiotherapist. They’ll give you the best advice on how to get your injured body moving again. Start with some simple stretches. A little morning yoga will help get those muscles moving, and bring your joints back to life. Listen to your body, and don’t push your muscles further than you need to!

4. Get some financial help

Sometimes, an injury can cause more than just bodily damage. The financial implications can quickly dawn on you too, and weigh heavy on your mind. The time off work could lead to loss of earnings. The cost of health care can add up quickly too. It might be worth speaking to personal injury solicitors to find out if you’re entitled to some help. An extra pot of money might just ease the emotional strain.

5. Keep your mind busy

Last of all, try to keep your mind busy. If you’re like me, you love constant challenges! It’s why exercise and sport is so important to us. Unfortunately, you’ll just have to find another way to challenge yourself during your downtime. Write stories, do the crossword puzzle, or read new books. Anything that keeps you busy is a bonus!

Don’t worry, it will all be over soon, and you can get back on the track!

The post How I Got Back On My Feet After Injurying Myself Running appeared first on Strawberry Squeeze.

1. Invest in shoes and gear

Running shoes are one of the core pieces of equipment in anyone’s sports and have a huge difference to your performance. I’m not saying that it’ll automatically make you a better runner, but if you shoes are rubbing, too tight or not providing adequate support then it’s likely to impact on your time and distance.

Running shoes are best purchased at specialty running stores. It’s worth investing in some proper running shoes to prevent injury and increase performance; a good pair of shoes will have cushioning to protect you from the pounding on pavements. Ladies, good sports bra is an absolute must.

If your not sure how long you’ll keep up running, maybe hold of on buying a whole running kit (although buying activewear from the Dri-fit range at Nike certainly gives you a incentive to go out running in the morning!).

2. Set goals and challenges

If there is anything to keep you going, it’s the feeling of getting so close to beating your personal best when it’s starring you in the face on a little watch. I use the Garmin Forerunner 10 to track my performance and I wouldn’t run anywhere without it. It keeps me motivated and I can see my progression each time I leave the house.

There are lots of apps available and other types of trackers including Nike Fuel, Wahoo fitness tickr and Polar, but as you can see in my review, it’s much easier than carrying a phone around with you and provides significantly more information when you upload it online – perfect if you’re training for a race. Don’t have one? Win one by entering the competition at the bottom of this post!

I set 3 personal bests this week; Fastest 1km (4:30), fastest 1 mi (7:51) and fastest 5km (26:38). It’s great inspiration to keep going, even when you feel like your about to collapse! I’ve signed up to the Eden Project half marathon in aid of Children with Cancer UK (see my JustGiving page here) with my friend, so there was no going back!

3. Run with a friend

There are heaps of reasons to run with friends, here are some of my favourites: It’s great motivation to get out of bed in the morning and avoid hitting the snooze button in the morning. It’s the perfect distraction from the pain of when your legs feel like they’re about to explode. Your friends can help feedback on your running form to help you improve your distance and speed. It’s safer to run at night with a friend than it is to run on your own. Best of all, I always find my personal bests are when I’m running with a friend or have someone cycling alongside me.

4. Get a good training plan

Whether you’re training for a 5K or a marathon, find a plan that’s right for you. I signed up to a 12 week half marathon training plan after I’d been running for a couple months on Garmin but tend to jiggle my days around a bit. It’s important to plan meals to fuel your body for runs and help recover your muscles. I eat peanut butter on dry toast with banana before heading out, then a protein shake when I get home. Don’t forget to have your rest days so that your body can recover!

5. Fuel up and stay hydrated

It’s important to stay hydrated to run their best, especially in the summer.  You should take in 4 to 6 ounces of fluid every 20 minutes during your runs. During longer workouts (90 minutes or more), some of your fluid intake should include a sports drink to replace lost sodium and other minerals.

I recommend Multicarbo® Energy Gels, they provide a time released carbohydrate mix for fast and sustained energy supply to boost your performance during intensive training, and Iso Drink, an isotonic drink mix with a special carbohydrate matrix, l-carnitine, minerals and BCAAs for optimum hydration and energy supply.

6. Warm up and cool down

Once we get revved up to run it’s tempting to shoot out the door at top speed. But heading out of the gates at full speed—without a proper warmup—is a recipe for disaster. Before any local road race, you’re bound to see hundreds of runners milling around, lightly stretching out their calves, hamstrings, and quads.

It’s not a good idea to stretch cold muscles, so don’t start with stretching. Do about 5-10 minutes of light aerobic exercise to loosen up your muscles and warm you up for your run. Try walking briskly, marching, jogging slowly, or cycling on a stationary bike. Make sure you don’t rush your warm-up.

Stretch fully after your cooldown. Your body should be warm and stretching should be easy. Stretch your lower back, neck, calves, quadriceps, hamstrings and groin area. Hold each stretch for 15 to 30 seconds.

7. Importance of cross training

A well-rounded running routine doesn’t just mean time on the track and on the hills. Cross-training is when a runner trains by doing another kind of fitness workout such as cycling, swimming, a fitness class or strength training.

Whether you’re a beginner runner or an experienced marathoner, you can benefit from cross-training. These cross-training strength moves will help you run faster and reduce your risk of injury.

8. enjoy!

“Most important advice: just lace up your shoes, and get out the door. After that, it’s cake.” ~ Leo Babauta

a Rafflecopter giveaway

The post 8 Running Tips For Beginners appeared first on Strawberry Squeeze.

1. The Camel Trail (5 miles) – If you have a willing volunteer to pick you up at Wadebridge, this is a stunning run along the South West Coast Path. About 5 miles, or 10 if you run there and back again, the route runs along the coast from Padstow to Wadebridge. The route is almost completely flat so it is great to run as a beginner, plus you can admire the views while you run.

2. Perranporth Beach (3 miles) – Running in Cornwall would only be complete with a route along the beach, with this one you can spend the whole time on the beach. Just be wary of tide times to make sure you don’t get stranded! Run from one end right up to Penhale and you can always turn back again if you want to double your miles!

3. Falmouth Circular (4 miles) – You can start anywhere along this route and shorten or lengthen it as needed. Run along the beautiful Gyllyngvase beach and up along the South West Coast Path towards Swanpool. Back to the main road behind Swanpool beach turn right and head back towards Falmouth. At the crossroads turn left and then right onto Melvill Road.

A little way down take a left and run through Fox Gardens (Falmouth University) and down through the campus. Head out through the woods and past the Falmouth Town railway. Back onto the main road; run along the coastline, taking in the naval port along the way. Head back up the hill towards Pendennis Castle and along the coast path. When you reach the castle, you know the rest will be down hill – head back along the cliff and back to Gyllyngvase beach!

4. Helston to Porthleven (5 miles) – This route can be a tricky one with a few minor hills mixed in the route; it will keep your heart pumping! Start out by Coronation Park Boating Lake at the bottom of Helston; you can park opposite the lake in the Penrose Amenity car park. The path to follow heads into the woods, next to the car park, and onwards past traditional buildings and National Trust land.

Eventually you will come out above Loe Bar and see the stunning views out across Porthleven beach. Our advice for getting back to Helston after your run is to jump on the bus (unless you fancy another 5 miles back!) If you’re feeling inspired to take a trip Cornwall you can find more useful tips and things to do in our Guide to your Cornwall holiday here.

What’s your favourite route? Find out what everyone else thinks!
Check out the other Cornish Bloggers’ posts below:

Holly @ Full of Beans & Sausages: ‘My Top 5 Beaches in Cornwall‘
Anna @ The Cornish Life: ‘5 Best Beaches in Cornwall‘
Jess @ Jessica Cece: ‘Life’s a Beach‘
Alice @ Wooden Windowsills: ‘5 Cornish Beaches You Should Visit This Summer‘
Liv @ Maiden in Cornwall: ‘My 5 Favourite Cornish Beaches‘
Abel @ Brainfood: ‘Top 10 Beaches for Summer 2015′
Chloe @ Life Unexpected: ‘Top 5 Family Friendly Beaches in Cornwall’

The post Top Running Beaches In Cornwall appeared first on Strawberry Squeeze.

The feasting that takes part in the holidays around Christmas doesn’t help, either. Don’t worry though, there’s still hope. If you want to stay fit and train outside during winter while remaining warm and comfortable, this clothing guide should help.

The upper body

Get yourself a long sleeve shirt with thumb holes so it doesn’t move when you exercise. A high collar will also make it easier for you to tuck your chin in. Wear an insulated vest under the shirt to ensure that your movements aren’t limited. It is also a good idea to get a quilted vest so it can regulate the temperature of your core and keep you warm. Vests like the ones found on Fire Label have mesh panels on the back for extra ventilation.

The legs

When it comes to your legs, you need something that gives you full range of motion while keeping the heat in. There are a lot of tights for athletes that have fabrics which are perfectly suited for exercising. Make sure the material is stretchy, wind-resistant and warm. If you start to get a little too warm, ankle zippers make it easier for your legs to cool down. Running skirts can also warm your thighs without restricting mobility.

Smaller body parts

If you’re still feeling the cold, it’s a good idea to wrap up some exposed areas, like the neck, head and hands.

Running gloves are light and perfect to keep your hands warm. Some of these gloves even let you use your smartphone while wearing them. With a special fabric used on the thumbs and fingers, they allow you to take pictures, use your exercise apps and change your music playlist without having to take off the gloves.

Tunnel scarves made from a soft material are perfect for keeping your neck warm. You can also use them as a face warmer and tuck in your chin, mouth and nose.

Did you know that you lose 30 percent of your body heat through your head? To keep your head and ears from freezing in the cold winter air, wear a light, lined hat with breathable fabric.

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The main purpose of a pre-marathon meal is to fill the liver with glycogen, especially if it’s a race that starts in the morning. Hepatic glycogen assures energy to the nervous system during the night, so after a night’s sleep, you’ll wake up with the liver half empty of glycogen. The muscle glycogen is only consumed in a small amount due to nocturnal inactivity.

A week before the marathon

You can eat meat, but be careful not to eat from fast-foods. Grilled or roasted meat, for example, will go very well. Also, if you’re on a Paleo diet, you’re going to need to make some adjustments.

48 hours before the marathon

You shouldn’t drink alcohol just before the race, but before, studies have shown that if you drink moderately, it won’t influence your results. Still, 48 hours before the marathon, you shouldn’t get near it, as it will affect your chances at a good hydration and the assimilation of glycogen and carbohydrates (coffee isn’t good for hydration either).

As far as food goes, in the last 48 hours, you should avoid ones that are rich in fibers, likes beans, grains and broccoli, fried foods and other heavy foods, for they might cause certain discomforts due to extended effort. If you’re not sure about how your body will react to yoghurt and cheese while sustaining such an effort, you should give them up until after the race, as you don’t want to have cramps and pains.

The ideal moment for a meal

The quantity of food you will consume depends on three factors: the duration of the contest, your body size and the moment when you eat. The longer the race and the bigger your body, the more you’re going to have to intake more calories. The more you eat closer to the start, the more you’ll have to reduce the quantity. If you eat four hours before, you’ll be able to consume up to 1000 kcal, two hours before – 300-400 kcal.

What you have to eat

• A bagel or a croissant is rich in carbohydrates and easy on the stomach. They can be eaten as they are or with something on top, like a jam or cheese cream.
• Bananas have in their composition almost only carbohydrates (more than 30 grams, a gram of protein and no fat).
• Energy bars like Isostar, Sponser of High5 – rich in carbohydrates, with few fibres, proteins and fat.
• Shakes give a lot of energy in a small volume (like 250 kcal in 40 grams).
• Oatmeal has the same advantage as bananas, having an almost exclusive intake of carbohydrates.

After the marathon

This being said, take care of your body and have a good race everyone!

The post Pre-race Food: What To Eat Before a Half Marathon appeared first on Strawberry Squeeze.