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7 Must-Know Tips for Long-Distance Running

7 Must-Know Tips for Long-Distance Running

Did you know that running for 5-10 minutes each day can significantly reduce the risk of death from cardiovascular diseases?

It's also an excellent form of exercise for people who are overweight or obese since it can help them lose weight and keep it off. But running long distances can be tough on the body, so here are some tips to make sure you're doing it right.

Keep reading to learn 7 facts that will help you tackle long-distance running.

Tip #1: Increase Your Max Heart Rate

Your max heart rate (MHR) is the highest number of times your heart can beat per minute. It's important to know because it's the indicator of how hard you should be pushing yourself while working out. Many long-distance runners' MHRs are more than 200 beats per minute.

So what do you do if your MHR is so high that you can't physically keep up with it while you run longer? Well, there are a few different things you can try:

Increase your endurance: If you increase the amount of time you spend running each day then your max heart rate will decrease automatically. Also, make sure you are wearing the correct gear because this can affect your endurance as well.

Take it easy: You can also try taking longer breaks in between runs to give your body a chance to recuperate.

Check your training plan: Make sure that you're pushing yourself, but not too hard; what feels like an intense workout for you might be very easy for someone else.

Tip #2: Warm Up & Cool Down

Warming up and cooling down are two of the most important parts of running long distances. The cool-down process is especially vital because it helps your muscles return to a normal state, as well as flushing toxins from the muscle tissue. Without this important process, you're more likely to develop a rash, a fever, a headache, or a more serious condition.

So how can you ensure that you're properly warming up and cooling down during your runs? Try the following:

Warm-Up: At first, just walk for about five minutes to get your muscles prepared for the workout ahead. Afterward, try doing about five minutes of gentle jogging, followed by some dynamic stretches (like high kicks and arm swings). Then run at the pace you want for your workout.

Cool-Down: As soon as you finish running, take a few more minutes to stretch out your muscles to make sure they don't get too stiff while they're cooling down.

Tip #3: Run Frequently

Long-distance runners like to run every day of the week if they can since it helps them build stamina and endurance faster than running less often. This is especially true for beginners who are just starting. If you're new to running or haven't done it much in the past, take it easy at first and build up to running every day.

Try this: Run for about 10 minutes on Mondays, Wednesdays, and Fridays; take Tuesdays and Thursdays off; then run again for about 20 minutes on Saturdays and Sundays. After a few weeks of doing this routine, you can try increasing your weekend runs to 30 minutes and adding a run during the week, too.

Tip #4: Mix Up Your Routes

If you're running the same route every day then your body will get used to it and start working less and less each time. It won't help to build endurance or stamina, either. And if you always run at the same pace, your body will have a hard time cooling down properly after each workout.

To avoid this, try to mix up your routes as much as possible. Just go in different directions every time you run or change up the scenery.

For example, jog around town one day, then cross over into an entirely new neighbourhood the next time you head out. If you run at the gym, try to use a different machine or go to another floor of the building. Mixing up your routine will keep your body on its toes and help you avoid unnecessary fatigue.

Tip #5: Take Your Time

Long-distance runners are always trying to improve their times by shaving seconds off every mile they run. But if you care too much about speed and start pushing yourself too hard, chances are you'll just end up getting exhausted faster than ever before.

To avoid this scenario, learn how to pace yourself better by taking your time at the beginning of your run. However, don't go so slow that you begin to lose momentum or worse yet, lose interest in running altogether. Instead, make sure to go at a pace you know you can keep up with for the full duration of your run.

Tip #6: Keep It Simple

For most runners, it's not the actual running technique that gets boring—it's all the other stuff that comes with long-distance training like getting dressed, putting on your shoes, and heading out the door. If you want to keep things interesting, try mixing up your routine with these simple tricks:

Change Your Shoes: If you own a lot of running shoes, consider wearing a different pair each day instead of the same ones over and over again. It's okay to rotate them every once in a while; just make sure you're wearing the same pair every few days at least.

Change Your Accessories: If you usually wear an armband to hold your key and cell phone, try carrying your items in a different place so you can use a different arm for a change. Making sure you have the right accessories and gear can also help you prevent chafing.

Tip #7: Make Some Long Distance Running Friends

Running friends can help you stay encouraged and motivated when things get rough. Plus, they're always great to bounce ideas off of and talk about the latest training plans you've been working on.

So if you don't have any long-distance running buddies yet, then there's no better time to look for them than right now! Put up an ad online or use your social networks to find some runners near you who want to talk about the sport.

Improve Your Long Distance Running Today

Now you should be better equipped for long-distance running. Use these tips to improve your runs and get the most out of your workouts.

If you're looking for other products to enhance your run, be sure to also check out our anti-chafing products that make the run even more enjoyable. 

Squirrel's Nut Butter: Top 9 Reasons to Try Our Anti Chafe Salve

Squirrel's Nut Butter: Top 9 Reasons to Try Our Anti Chafe Salve

Chafing is something that affects thousands of people, whether chafing is caused by sweat, exercise, or even being overweight. One thing that can help those that experience chafing is Squirrels Nut Butter anti-chafe salve. 

Not only does this help with chafing, but it also provides many other benefits. Do you want to learn more about squirrel nut butter and how our body anti-chafe balm can help you? Keep reading these 10 reasons to try our anti-chafe balm today!

1. Prevent Chafing

The main reason why you should try our anti-chafe balm is that it will prevent chafing. 

If you are prone to chafing when you sweat or exercise, it is something that is difficult to prevent. Once you begin chafing, it is a never-ending cycle that can escalate from redness to blisters and bleeding. 

By preventing chafing in the first place, you will be able to protect your skin. 

2. Hydrates Skin

Not only does our balm prevent chafing, but it also hydrates your skin as well. When you are prone to dry skin, it can be difficult to deal with things like chafing on top of that. 

Our natural anti-chafe balm soothes the skin and will help heal any cracked or dry spots. 

3. Heals Damaged Skin

Because our anti-chafe balm is so hydrating, it can also be used to heal damaged skin. In fact, this product was created to help with eczema. 

Even over-the-counter creams were not good enough to repair the damaged skin and inflammation that accompanies eczema. Bacteria also begins to grow in the cracks of eczema and can cause more infections and inflammation. 

To keep these cracks closed, it is vital that you hydrate the skin. Squirrels Nut Butter is a great product as it prevents chafing and other painful skin conditions because it is a skin restoration salve

4. No Need For Reapplication

Another reason why you should try Squirrels Nut Butter is that there is no need to reapply the product, even when you sweat a lot. 

With other products, it can be difficult to find a balance between balms that dry up too quickly and those that are too greasy. While you typically need to apply a generous amount of Squirrel Nut Butter to your skin, it will last much longer and will not need to be reapplied. 

5. All-Natural Ingredients

When you are looking for products for your skin, it is important that you find options with clean ingredients. Because your skin is so porous, it absorbs what you put on it. 

If you are using toxic products that are filled with chemicals, you are exposing the rest of your body to these dangerous products. 

One reason why Squirrels Nut Butter is the best anti-chafe balm is that it only uses all-natural ingredients. Some of these ingredients include coconut oil, beeswax, vitamin E oil, and cocoa butter. 

This makes it a great choice for those with sensitive skin as well. 

6. Comes in Different Forms 

Squirrels Nut Butter also comes in many different forms, making it easy to transport and easy to apply. 

The stick form of our anti-chafe balm is easy to apply. However, our product also comes in a tub, making it easier to apply large amounts of the products. 

Both of these forms make it an easy, transportable product that you can use when you are on the go or when you are at home. 

7. Works Everywhere

Chafing is different for everyone. Some people experience chafing when their two thighs rub together, whether they are running or biking or doing some other form of exercise. 

Other people experience what they call underboob chafing. Because chafing can happen all over your body and will differ from person to person, it is important to find a product that works anywhere. 

Our anti-chafe balm can be used anywhere. 

8. Good For Any Lifestyle

Another reason you should try our anti-chafe salve is that it is good for any lifestyle. 

As was mentioned before, chafing can come from nearly any cause, whether you regularly exercise or if you don't. If you find that you need help with running anti-chafe balm, squirrels nut butter is a great option. 

In fact, you can use our anti-chafe cream no matter what activities you enjoy, from running and walking to biking and more. 

Even if you do not have an active lifestyle you can benefit from our anti-chafe balm. 

9. Non-Greasy

Our formula for our anti-chafe salve is also a non-greasy alternative to other products. This means it will hydrate your skin without leaving a residue on your skin and without clogging your pores. 

If you want to let your skin breathe, using this light formula will hydrate your skin without creating a restrictive barrier. 

Try Squirrels Nut Butter Anti-Chafe Cream Today

Anti-chafe cream is not just for people who experience chafing. It is a great option for any lifestyle, it can help heal damaged skin, and it will even hydrate your skin.

If you are looking for a high-quality anti-chafe cream with all-natural ingredients, Squirrels Nut Butter is a great choice! Our natural anti-chafing and skin restoration salves will help you with chafing, blisters, and dry skin. 

Check out our website today to shop for our anti-chafe products and to learn more about the reasons why you should try Squirrels Nut Butter. 

How to Prevent Thigh Chafing: A Quick Guide

How to Prevent Thigh Chafing: A Quick Guide

Are you tired of feeling the burn in places that you shouldn't be? Do you dread running two days in a row due to the vicious thigh chafing from the day before?

If so, then you need to learn all that you can about how to prevent thigh chafing. This can help you avoid all of the pain and frustration that most athletes experience.

Thankfully, there are several things that you can do to be proactive and stop chafing from occurring in the first place.

Read on for an in-depth guide on how to prevent thigh chafing and all that you need to do to buck the trend.

What Causes Thigh Chafing?

First things first, before we dive into what you can do to up your thigh chafing prevention, let's get a firm understanding of what it is and what causes it. 

Thigh chafing occurs whenever there is consistent friction between the skin of your inner thighs. This constant skin rubbing is essentially the same as grabbing the skin on your forearm and rubbing it back and forth.

But friction isn't the only thing that can cause thigh chafing.

Any time you run without proper protection between your thighs (such as compression shorts), you're leaving your thighs open to rubbing up against each other.

Contrary to popular belief, running isn't the only way you can experience thigh chafing. You would chafe just as bad if you walked the same distance or played a sport without proper compression wear. It's quite common for cyclists.

But here's the catch: heat and moisture are also common culprits of thigh chafing. If you wear compression shorts that don't allow enough airflow, the chafing will ensue.

From this day forward, always be mindful about preventing thigh chafing and you'll stay comfortable throughout your activities.

What Are the Signs of Thigh Chafing?

Uh oh... you're in the middle of your morning run when you notice a burning sensation between your thighs. Maybe you realized your thighs have been rubbing together too much.

Whatever the case might be, there are a few telltale signs that thigh chafing has started.

If you notice the signs right away, then you can catch them in their early stages and apply our anti-chafe sticks to get you through the rest of your run.

One of the biggest signs is when you feel a burning sensation. The more you run/walk on it, the worse that it will get. Either cut your exercise short or apply one of our products to it.

Other common signs include red skin, swelling, or itchiness after your workout. You might even notice a rash that's starting to form.

Sometimes the adrenaline kicks in and makes it possible for you to finish your workout before you notice any real pain. If that's the case, then your thighs may have chafed so bad that they're starting to blister.

If that's the case, then you'll have to take the next day or two off to help it heal. Make sure to keep it clean and lubricated to avoid further irritation.

How Can You Prevent Thigh Chafing?

Fortunately, you can avoid chafing between your thighs entirely. See below for our thigh chafing prevention guide.

1. Invest in Proper Workout Clothes

If you don't have the right clothing for your workouts, then you are sabotaging yourself and your thighs. 

All those shirts, shorts, and shoes are important, but what are you doing to protect the skin underneath? If you go for a run in boxers, you'll regret it minutes after your workout concludes.

Make sure to invest in high-quality compression shorts and compression pants from trusted brands. 

Compression shorts (AKA "sliders") can offer you a functional way to protect your skin while you cycle, run, shoot hoops, etc. 

Make sure that they extend from your waist down to an inch or two above your knees for full protection.

2. Apply Anti-Chafing Solution

The key to a strong thigh chafing preventing guide is being proactive. For that reason, we recommend stocking up on our anti-chafe tubs and sticks.

For the best results, apply the anti-chafe salve to the inside of your thighs right before your activity takes place. 

Make a mental note of the areas where you tend to chafe most (thighs, nipples, feet, underarms, etc.) and apply it directly to those areas.

Our salve products don't just aim to prevent chafing, but help you cure your dry and irritated skin to improve your overall skin health as an athlete!

3. Air It Out

As we covered earlier, skin rubbing isn't the only cause of thigh chafing and other skin problems. If your thigh area is exposed to too much heat and humidity, it can still occur. 

After you finish your activity, be sure to get out of those compression shorts as quickly as possible.

Keeping them on will trap the moisture inside your clothing and cause your skin to become irritated. 

Try to schedule your activities and plan for a shower directly afterward. That way, you can clean the area and get a new change of clothes as quickly as possible.

Prevent Thigh Chafing in Your Life Today

Now that you have seen an in-depth guide on how to prevent thigh chafing for your activities, be sure to use it to your advantage.

Take the time to read this article for more information on the top reasons you should try our anti-chafe salve. Stock up on our products to benefit your activities in the future!