In the last few years, dad bod fitness has taken the spotlight in the world of health and fitness. One of the biggest issues for married men is they lack the stamina to run for hours and undertake a fitness routine. There are ways men can get to improve their stamina and get rid of their dad bod.

Running is a great dad bod exercise, and the more you run, the more your stamina will increase. If you don’t know how to increase your stamina, here is how you do it:

1. Setting Realistic Goals

Setting goals is perhaps the most important thing you should do if you want to keep yourself motivated. Motivation comes from achieving goals, and that is only possible when you set milestones for yourself. For instance, planning to lose 5 pounds in one week is achievable but losing 20 pounds in a day is not.

Another benefit for setting goals is that it improves your stamina, considering if the training continues to move forward with discipline and consistency.

2. Staying Hydrated

Don’t forget to keep your water bottle with you. As a beginner runner, you might not have the endurance and the stamina to run a mile without feeling exhausted. Carry water or something with electrolytes to help you stay hydrated.

Take it from us; you don’t want to faint on your first day while running in the middle of nowhere. Staying hydrated will make sure you always have enough electrolytes in your system to move forward.

3. Tempo Runs

For those who think, stamina is all about distance need to think again. The fact is you need to make your training more intense. One of the best running strategies is the tempo run. Not only will this help you run further but faster as well. This training is also called lactate threshold training. Another key benefit of this training is it helps develop metabolic fitness. Remember, the more endurance level you possess, the higher your lactate threshold is pushed.

4. Interval Running

Another effective way of losing weight naturally is by HIIT, which is a runner intensity program. HIIT is short for “High-Intensity Interval Training.” It is one of the most powerful training programs for runners, helping them burn more calories and increase their stamina significantly in a short time.

Here is how you do interval training:

• Starting with a 5 min jog
• Intense running for one whole minute and then jogging slowly for one minute to recover
• Repeat the cycle for 7-8 times
• End the workout with a 5 min jog

Bottom Line

Here we are four amazing tips for all men to improve their stamina and get rid of their dad bod and transform into the best version of themselves. Remember, it’s never too late to turn things around and get back into the old jeans you’ve always loved.

Subscribe to our newsletter to stay updated on the news and features by clicking here! Visit our website Dadbodrunning and get your body in the shape like you’ve always imagined.

Men who have never run before need to follow this straightforward plan called couch to 5k. This plan is designed to ensure men run 5K without breaking the schedule for the next eight to nine weeks.

Running five kilometers without stopping sounds like a great goal from achieving and why not? It only requires a pair of trainers. It’s something everyone can achieve in just a couple of months and can be done anywhere.

As a beginner, if you want to improve your physical fitness, there are not many better programs out there. As you move forward with this program, you’ll start noticing major improvements in your health and find that now you’re able to run further every week.

1. 5K Plan In A Nutshell

The training program utilizes an Uber-popular concept called interval training, i.e. moving at different speeds throughout the session. How does this help? Moving at different speeds allows your body to adapt to these changes. Your heart and organs will also be able to adapt to various levels of strenuous activity.

As a result, you’ll find yourself burning more calories and rather than just training to run at a constant speed; you’ll be prepared to run for a race.

2. Simpler Than Simple

The guidelines of a couch to 5K program are very simple, and the PDF can be downloaded on a smartphone for the next 9 weeks. It simply tells you:

Today, you do this

Tomorrow, you do that

And repeat.

The reason why this program is so effective is that it acknowledges the fact that people are living busy lives and have no time to deal with the complexities.

3. Not Overwhelming

The program is free and very approachable. There are other programs out there which are designed for more hardcore runners.

What makes a 5K different? It appeals to audiences that are easily overwhelmed by intense running exercises. Yes! Running might be easy, and one of the best dad bod exercises for men, it still has different types which vary from person to person.

Couch to 5K programs makes you think “maybe I can do that – that doesn’t look so bad”. Remember, the only way to start your fitness journey is by giving it a shot.

4. Obtainable 5K

People who are brand new to health and fitness, especially men working on their dad bod fitness need a goal that seems more achievable. When we say, achievable it means something that you can do given your current physical limitations. If you decided to run 5K in a week, that’s a good place to start.

Bottom Line

Attempting the couch to 5K training program is an easy, simple and approachable program designed to improve the health and fitness of those new to training. We hope you found what you’re looking for and get in better shape.

Subscribe to our newsletter to stay updated on the news and features by clicking here! Visit our website Dadbodrunning and get your body in the shape like you’ve always imagined.

Running is one of the simplest ways to live a long and healthy life. It’s also one of the most recommended physical exercises for dad bod fitness. However, most people think of running as a difficult and painful task when in hindsight, it’s actually the beginning period that causes all the trouble.

All beginner runners need some form of motivation to keep themselves going. The sore muscles, body ache, and sudden change in routine – accommodating to all that seem like a Hercules task initially. That’s why we have compiled a list of things you can do to keep yourself motivated to run every day.

1. Concentrate on The Why

Why do people want to live a healthy life? Some might say for their families, some want to look good, and it’s a professional requirement for some. No matter what reasons you may have, it’s important that it’s worth your time and effort. You need to keep your eyes on the prize and remind yourself why you started this fitness regime in the first place.

2. Set Milestones

As humans, we need a sense of achievement every now and then. It helps us realize that things are moving forward, adding fuel to our will and commitment. Be sure to set practical, short-term goals or milestones. If you set long-term goals, it would be hard for you to stay motivated for long.

3. Give Yourself Incentives

Building on our previous tip – try giving yourself some incentives or rewards after accomplishing a milestone. You can buy yourself a new pair of running shoes or a new fitness gear like a smartwatch. Take it from us, if you treat yourself the right way for something productive, motivation will shoot through the roof.

4. Hanging Quotes

You might have seen in movies and shows that athletes often hang pictures of their idols with a motivating quote written below. These pictures work like magic. There are plenty of inspirational running quotes that can be found on the internet to keep you motivated. You can set it as your desktop wallpaper, stick them on the wall and set it as your phone wallpaper.

5. Good Company

Even the most difficult of times seem easy with the right people on your side. Imagine having an early morning workout with a friend, a loved one or maybe your kid. Take it from us, how you do things gets is influenced by people who were there to support you in that process.

Bottom Line

Running is one of those activities that you either love or hate, there is no middle way here. Staying motivated is not easy, but it’s important. The only person who can really make a real difference in your life is you. Follow the above five tips to keep yourself motivated and live a healthier and happier lifestyle.

Subscribe to our newsletter to stay updated on the news and features by clicking here! Visit our website Dadbodrunning and get your body in the shape like you’ve always imagined.

Running is useful and perhaps one of the best dad bod exercises ever. But if you’re just starting to run, chances are you’re going to have sore muscles and pain everywhere. But don’t worry, we have just the right solution to end all your miseries.

Beginner runners often get injured in the first few weeks of injuries. When asked why most people would want to quit training, they said, “it was too hard on their bodies.” The injuries and abrupt schedule change caused too much pain, and it was easier just to quit.

For us, quitting is not an option, and therefore, we have compiled a list of solutions to end all your pain problems, allowing you to continue your workout plan.

Improve Your Form

Injuries while jogging can be blamed on many things. One of the most common reasons can be your bad form. Now, remember, your form cannot simply change overnight as everyone has a different form – it’s like your fingerprint. It can take years to change your form, but here are a few tips for you to get started:

• Keep your head up at all times
• Let the arms swing in a natural back and forth motion
• Relax your shoulders
• Keep your hips relaxed rather than clenched
• Add power to each step – push off the ground for max power

Good Equipment

The easiest thing you can do to prevent injuries is getting some good running equipment. We know good home gym equipment can be a bit pricy, but it’s definitely worth what you’re getting in return. Here is what you need to buy for an effective running session:

• Proper running shoes that are comfortable as well
• A treadmill
• A sports watch (heartbeat monitoring, GPS, calorimeter, and other features)

You can buy other useful equipment, but this should get you started on the right path.

Don’t Push Too Hard

We know that you simply cannot wait to see yourself in six-packs, but training demands patience and discipline. You need to know that your body is not accustomed to this schedule or lifestyle as a beginner. Give yourself some time and move at a pace that doesn’t cause any severe injuries.

Bottom Line

Avoiding injuries while running is essential because you’re a dad. With the number of responsibilities on your shoulders, you simply cannot afford to injure yourself. We recommend following these guidelines religiously and invest your time and money accordingly.

Subscribe to our newsletter to stay updated on the news and features by clicking here! Visit our website Dadbodrunning and get your body in the shape you’ve always imagined.

Improving your physical fitness should be the number one responsibility for all dads out there. When it comes to dad bod exercises, running takes the cake for sure. It’s easy, convenient and can be done at any time of the day. However, most people don’t know that there are also different types of running routes that significantly impact your training.

There are mainly three types of routes that we will be discussing, along with the advantages they offer.

The Loop Route

Yes, you guessed it right – a looping route is exactly what it sounds like, you begin at one point and circle back around to the same point and finish your journey at the same place. There are two main advantages of using this route. First, you know how far you are going to run. You can always retrace your steps and time your runs. This can help you measure your performance with each run without the need for any fancy gadgets.

Second, you can always keep your essentials in your car parked nearby, allowing you to take breaks and refresh yourself. This can increase your training time significantly. You might be training to run a marathon and need someplace to refuel while your train. You cannot carry snacks and drinks if you’re running 20+ miles every day. For trainings like these, loop routes are ideal.

The Out and Back Route

The only similarity between this and the loop and route is that you know you’re going to end where you began. But instead of looping around, you run halfway to a point and then come back to where you started. This is their favorite type of fitness route for most people because it has the perfect balance of short distances and more variety in surroundings.

The One-Way Route

From a practical point of view, this route the biggest advantage and the biggest disadvantage. If you have a preference for long runs, this is the ideal route for you. Runs on this route keep you from ever getting bored and also keeps your energy levels high. The disadvantage being you don’t know where you might end up and might need someone to come and pick you up

Bottom Line

All in all, no matter what route you choose, you need to fit them into your personality and what you’re looking to gain out of it. We recommend choosing something that keeps you running. If you’re unsure which one to pick, try each one of them and see what seems to be the perfect match for you. Subscribe to our newsletter to stay updated on the news and features by clicking here! Visit our website Dadbodrunning and get your body in the shape you’ve always imagined.

Well, now that you have decided to let that “Dad Bod Be Gone,” let us congratulate you on taking this first step. Of course, getting out of your comfort zone is never easy, but we can help make it as comfortable for you as possible. Let’s get started!

Here are the best exercises to turn your carbs into abs!

WORK THOSE LEGS!

Legs are one of the largest muscles of our body, which is why it is important to always keep them up and running (literally and metaphorically). Also, it is essential that you train your legs the hardest, not just for the sake of looking good, but also because you need your legs to move with efficiency and power.

Your HIIT leg workout should be 30 seconds of jabs, 30 seconds of combination punches, and 30 seconds of all-out power with a 90-second rest between each round. Instead of sitting during your rest time, take deep breaths, and walk around. 6 rounds of this 18-minute cardio will pound your legs into a pulp.

BOOST YOUR SHOULDERS AND CHEST

You need some serious toning done to your upper body because probably the first thing people notice when you are standing in front of them is your posture. And honestly, we know how great it feels to have your kid’s head on your chest or shoulder but them complementing that its soft might not be what you want to hear.

A high-intensity workout for your shoulders and chest should be done on an elliptical machine. Start by working out at a moderate pace for the first 2 minutes, then go hard for 30 seconds. Keep doing this for 15 minutes; this will make an approximate of 6 rounds.

TIME FOR THE ARMS

You must have heard people saying, ‘sun’s out, gun’s out.’ Well, its time you know that they are referring to arms. If you didn’t know already, then let us tell you, a flexed arm is considered as the standard sign of strength. And that is why we will help you lock and load your guns too.

Start your arm workout with some warm-ups and then for about 20 seconds, pump your arm curls as hard as you can. You can do it at any place where there is enough room for bending your elbow. Take about 30 seconds to rest and repeat. On your tenth set, you can call it a day.

And remember, you might be tempted to lift weights quickly, but, DON’T. Slow reps with a focus on bicep contraction is the best workout for your arms. 

Bottom Line

These are just a few exercises to turn yourself from just a DAD to RAD. Subscribe to our newsletter to stay updated on the news and features by clicking here! Visit our website Dadbodrunning and get a complete training regime to get a body shape you have always dreamed of.