When was the last time you saw the inside of a gym? Fortunately, you don’t need expensive equipment or a fitness class to get your body moving and blood pumping. With the crisp fall temperatures in the air, now is the perfect time to get outside for your exercise. Interested in taking up running? First, read these tips for beginning runners.

Set small goals

Sure, running a half marathon may be your long-term goal, but when you are just starting out, it’s better to set smaller goals you can accomplish along the way. Focus on time, rather than distance or pace. Set a target of 20 or so minutes, and slowly add more time as you get stronger.

Run-walk is your friend

Like any cardio activity, you have to build up as you go. The run-walk method is great for beginning runners, and follows a pattern of a few minutes of running, then a shorter period of walking, and repeat until you reach your total time goal. The exact run-to-walk ratio is up to your comfort and skill level. Just be sure to challenge yourself, but not kill yourself.

Establish a schedule

Consistency is key for building up endurance and lengthening your runs. And the best way to build consistency is to establish a schedule. If your runs are built into your regular weekly routine, it’s a lot easier to find the time to run, and a lot harder to make excuses.

Don’t forget to warm up and cool down

Just like any other exercise routine, you need to warm up before and cool down after your runs. Do some easy leg workouts to start, like squats, lunges and high knees. Then end your run with some walking and stretching.

Watch your form

The proper form will actually help make your run easier, and is important to preventing injury. Keep your gaze ahead and not on your feet. Roll your shoulders back, tuck your elbows in, and make sure you are moving those arms. Your back should be straight and tall, and your torso should lean just slightly forward of your hips.

Just do it

That little voice in the back of your head telling you that you can’t do this? Time to tell that voice to hush it. You won’t start out with perfect form and endless endurance, but the important thing is that you just start.

And don’t forget to get the right gear. Shop Maven Thread for all your workout wear and accessory needs, including shorts, capris and pants with pockets to hold your keys and phone while you set out on your run!

HIIT workouts can be challenging. So if you are new to HIIT, give this beginner routine a try.

With everything going on right now, many people are seeing their stress levels hit an all time high. While this is understandable, being stressed out all the time is not great for your health. We’re here to help with three exercises for stress relief. 

Real Talk About Stress

Everyone deals with small, daily stressors. But ongoing stress can take its toll in a number of ways, including headaches, stomach issues, depression, anxiety and more. Studies also show that women can experience stress more acutely than men. 

Exercise can’t fix all your problems, but it can be a healthy way to alleviate some of the stress in your life. Moving your muscles encourages blood flow and causes deeper breathing, which in turn trips your body’s relaxation response. 

So here are three of the best workouts for reducing stress and relaxing your mind.

Stress-Relieving Exercises

Yoga

Yoga demands concentration, which is great for taking your mind off the things causing you stress. Plus, yoga often includes meditation, giving you a chance to rest and get plenty of that relaxation-inducing deep breathing. 

Try a hatha class for a more gentle and stress-reducing form of yoga.

Pilates

Like yoga, pilates requires a lot of mental concentration, keeping you focused on your body movements and not your stressors. It also improves strength and flexibility, which helps relieve physical tension.

Walking / Hiking

Getting out in nature is so good for stress relief. Walking and hiking are gentler forms of exercise that can actually work wonders for your anxiety levels and blood pressure when done regularly. If all else fails, just get yourself out that door and start walking.

Sweat the Stress Out

No matter what burdens you are bearing, getting in a good workout can help clear your mind and get those stress-fighting endorphins moving through you. So give one of these exercises a try, and keep an eye out for more stress relieving workouts to come!