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toggle navigation bewl15 home bewl15 – about resources advertising get in touch bewl15 the prestigious runners race 5 running tips for the new runners! 5 running tips for the new runners! april 21, 2018 bewlboss running is always a good idea as it is an outstanding way to stay in shape. it is not only good for your physical health, but it is said to be helpful for the mental and emotional health of a person as well. gymming and other similar options may surely work out for you, but running is a sure short and cheapest way to keep yourself fit and healthy. all you have to do is run with a little bit of basic knowledge of doing it in the right manner. if you are running without knowing how to do it right, you may get slower results and muscle injuries as well. therefore, before you tie your running shoes, hold on a minute and read the below given 5 running tips for the beginners. tip 1: set small targets- if you are just starting with your running regime then do not set all the goals for a day. try to start small. set small targets with less distances so that your body does not get exhausted in a day. it is important that you give proper time to your body to get prepared for the further days to come. also do not run very fast from the beginning. keep your pace medium to prevent injuries and frustration. tip 2- drink lots of water- running can dehydrate you and you would surely want to avoid that. drink plenty of water in your day so that when you are set for running, your body do not falls short of it. however, make sure that you do not drink a lot of water just when you are about to start running as it may make you feel uncomfortable and you may have stomach ache. drink water 30 minutes before your start running. if you are running for longer distances, keep drinking small amount of water in between. tip 3- make sure you have good shoes- good running shoes are as important as good dress for a party. you cannot do without good running shoes. make sure that the shoes you wear are nor too tight and neither too loose. they must fit your foot perfectly. good pair of running shoes can save you from injuries and prevent you from getting tired quickly. tip 4- pay attention to your body- this practice must be done on a regular basis. you must be attentive about any changes in your body. if you are experiencing any blisters, injuries, clots etc on your body, make sure that you know how to treat them and why are they occurring. if you listen to the signals of your body, you can save yourself from big injuries too. tip 5- be motivated- finding motivation to run and keep running is the most important thing. people often start running and stop in mid way because of lack of motivation. make sure that the passion and excitement for running is not temporary and does not fade away after a week or two. running is the best exercise for your body as it keeps your heart, mind and body fit. make sure that you keep these tips in mind before, during and after r set yourself fitness goals. set yourself fitness goals. august 14, 2017 bewlboss i know it may be almost the middle of the month already but it’s never to late to announce your goals for the month, amiright?! today we asked personal trainer liverpool street for there goals this month. goal #1) hit 100 running miles for the first time since january 2015. time to really rebuild my leg strength in order to get ready for the remaining races of 2017 – especially that ever important 26.2 goal #2) do a different speed workout every week. speed workouts are so important to increasing your running speed, but also your strength. mixing it up so your body doesn’t get used to the same thing every single week is also important. my first speed workout of june was 6 x 400m intervals – so i will not be doing that workout again this month. goal #3) blog at least 4-5 times for my site per week. i need to make more time to get my blogging done – it’s something i love so very much, so i must keep it going! goal #4) create a real marathon training plan and stick with it. i would love to pr the next marathon – i’d like even more to shave a ton of time off so i can get closer to my dreams of one day running a bq. goals 5) consistent nutrition , sticking to my healthy eating plan. i think its important to set yourself goals especially with your health and fitness . write your goals down no matter how small they are and try your best to achieve them throughout the month. what are you trying to accomplish this month? female fitness the ultimate run bra. female fitness the ultimate run bra. august 11, 2017 bewlboss in my eyes you only need to invest in two things to start working out – a good pair of trainers and a quality sports bra. some shocking stats for you – – “44% of women who exercise regularly do not wear sports bras!” – “you boobs can bounce up to 14cm when unsupported during exercise” – ouch! just take a peek at this bounce-o-meter to see exactly what i’m talking about! for me, shock absorber have always been my sports bra of choice. i remember going to jjb with my mum when i was younger to pick out my first ever sports bra. it was a shock absorber one – very similar to the one above, but in a boring white colour. it lasted for years and every bra i purchased since has been a shock absorber one as i know they work fantastically. it is absolutely vital that i have a bra that supports me well and looks after my boobs while the rest of my body takes a battering – be it from insanity workouts, running or pilates. shock absorber design bras for specific workouts as your boobs move in different ways depending on the exercise you are doing. the shock absorber ultimate run bra* is obviously designed specifically for running and reduces bounced by up to 78% – perfect for those with bigger boobs! the bra is very supportive without being uncomfortable. my boobs are definitely not strapped down and the design is friction free so there’s no discomfort from movement. i love them that much that i actually have 3 now – one of each – black, white and pink! there is some science behind it, in that shock absorber have an infinity-8 support system with counteracts the breasts’ figure-of-eight movement during running. all very technical, but also quite funny to think about. plus the bra comes in the most gorgeous hot pink – perfect for valentine’s day workouts today! in fact shock absorber regularly design bras is gorgeous colours so you don’t have to wear the same boring white one. i’ve got my eye on their active shaped support in a gorgeous purple colour! have you always worn a sports bra when working out, or did it take you a little while to invest? which brand do you trust with your boobs? disclaimer this is our opinion only everybody has different needs. we recommend trying several different sport bras to find the correct one for you. 7 ways to get a better night’s sleep for your morning run. 7 ways to get a better night’s sleep for your morning run. august 11, 2017 bewlboss the benefits of a good night’s sleep simply can’t be underestimated. i simply can’t function properly without at least 7 hours! however there are millions of people who live their lives without the rest they need for a good quality of life. according to the nhs, the amount of sleep required depends on the individual, but feeling perpetually tired should never be considered as normal. thankfully, there are some relatively simple strategies you can try in order to improve both the amount and quality of sleep you get over the course of the average week. 1. stick to a sleeping schedule most sleep experts agree that going to bed at the same time every night is very important. equally as important is waking and rising at the same time every morning. a consistent sleeping pattern is believed to keep the body’s natural clock working normally, which is one of the critical factors in getting a good night’s sleep. it’s important to maintain your sleeping schedule during the weekends too,

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