Training Advice for Runners

Running is a basic instinct that humans have and it comes naturally. Running is also very beneficial for the human health. But for most people, several minutes of a good run can leave them groaning and panting. Here are some some effective tips that are designed to increase endurance and stamina while using good technique and form. This will also help to prevent injury as well as increase muscle strength and tone.

running a race

Strength training

Running will increase core strength and build leg muscles, but for increasing the distance one is able to run, and for long-distance running or racing, working on over-all body strength is necessary. A runner needs to have stronger core and legs to last over a long distance. This is why including strength training for runners in a training program is a must.

Strong muscles ensure increased power, and power results in stamina and speed. These are what win races and make running much more enjoyable. They are what makes a good runner.

Trail running

There are a couple of advantages to running on trails. One, it means taking advantage of different types of and changing surfaces. Every surface has its own challenges, so it causes reacting to those challenges through foot strike, and adapting the stride and step frequency. Running on new surfaces and unfamiliar terrain now and then should be part of a runner’s regimen.

The second advantage is that it alleviates boredom while running. When a runner isn’t on the same path or circuit every time they run, it makes the run much more interesting. The downside is that since it is unfamiliar, one should be very observant to prevent possible injury due to unevenness in the path.

Recovery time

It’s very important for runners to plan for enough time to rest. Continuing to run daily without time for the muscles to recover is a good way to invite injury. RP Sports compression boots are one of the best ways to shorten the time it takes for muscles to recover between runs.

Acceleration and deceleration training

One of the most effective ways to break up the monotony of running is by working some short sprints into the training. It is never possible to gain performance by always running at the same speed. So during the acceleration, slowly yet steadily increase the speed from the recovery pace to the sprint, over the distance of 250 to 350 feet. When time to slow down, start the deceleration process with a sprint, and then slow it down to a jog.

Weekly long runs

running for exercise

Enjoy a long run at least once a week. To build stamina and endurance, a runner must include a long run on a weekly basis, irrespective of their ability. This is considered to be of the best methods to build endurance, while making the body to burn more fuel. Try to increase only gradually the distance one is capable of going.

Box jumps

While running, the body performs more like a spring. Every time feet hit the ground, some muscles and tendons stretch like rubber bands in order to absorb the energy on impact. The energy is then released back into the ground while these return to the normal length. By incorporating box jumps as part of a regular routine, the runner’s legs can capture and reuse this energy more efficiently.

Hill sprints

Running needs strength. Therefore, it is always better to do hill sprints after every long distance run. This will convert the regular run into a strength and cardio workout so that one can run with a more powerful stride.

Proper diet

Often people fail to understand the importance of following the right diet and the role it plays in improving endurance and running stamina. But it is imperative to fuel the body so that it can work in the best possible way. Adding good carbs and lean protein in the regular diet will provide the energy needed to run.

5 Smart Strategies to Keep Raccoons Away

Have you been fighting hard to keep raccoons away from your property? Are you tired of dealing with the nuisance created by these unwanted creatures? Well, reality says that it’s not easy to get rid of raccoons. One generally has two options. One is to hire a company that is certified in Tampa raccoon removal, and the second is to do it yourself.

You have to adopt certain measures to be able to trap and then remove them. A lot of people opine that a good option is to use live raccoon traps. However, one must be knowledgeable about choosing the right live traps and knowing what kind of bait is the best to use. So let’s start with the best and most successful ways of trapping them.

Trapping Raccoons

The good news is, it’s easy to trap a raccoon. But what must know first is their nature, which will make it easier to be successful. Raccoons are usually hungry and curious, but they are smarter in comparison to other creatures. The most interesting about them is that if you fail to catch them in a trap, they will stay alert for the next time and there is a very good chance that it won’t fall prey to your tricks. So, you must be wise enough to catch the creature the first time.

Choose the Right Raccoon Trap

For trapping a raccoon, an extra-large or large-sized trap will do. You will find traps with a single door as well as double doors. Depending on your catch rate, you should choose the trap accordingly. A two-door model, for instance, is designed to trap more than one creature while a single door easily lets a full-size animal let in.

Find a Good Location

When choosing the location, look for an open surface where you can place the trap easily. It would be better if you can track the area where they usually stroll around. Areas like gardens, attics, patios, and fence lines are good places for raccoons to get trapped.


Choosing what bait a raccoon is most likely to go for is very important, so you should be placing such stuff that would attract the creature. Ideal items are sweet food, fatty meats, fish, wet cat food, and marshmallows that would certainly entice it to enter the trap.

Check the trap regularly

Check the trap before setting it to be sure the trigger is working well and it’s set up properly. What you need to do is check regularly whether the trigger is alright and also the close mechanism is working when the trigger plate is pressed. At the very least, you should take the effort to check the trap twice a day to ensure whether the creature is caught. It’s advisable not to detain them for too long because they can injure themselves by trying to get out.

trapped raccoon

Check local release laws

Before starting this whole process one should know what the local laws are dictating whether a trapped raccoon can be relocated, or whether it must be euthanized. Each city has it’s own ordinances governing wildlife, and very often relocation is not allowed, to keep the spread of diseases like rabies from occurring. Check the Florida Fish and Wildlife Conservation Commission website for updates on relocation laws in Florida.

If you are able to transport it, cover the trap with a large towel or something that limits what it can see, which will calm it down. Not being able to see calms many animals, including feral cats, so covering the trap will help the situation.

As a last resort, if your city doesn’t allow you to trap and release raccoons on your own, call a wildlife control service that is licensed to do it.