If you do not have an account, join Rockay.com today by clicking here to create your account. After all, who wouldn't trade congested, concrete sidewalks for soft, quiet trails with gorgeous views. In road running, it's easy to forget about what your arms are doing. Then, I started drinking Luke warm water every morning and that worked for me. Running on trails can be better for your overall fitness … There are some key differences, however, between each, that may change how you approach your training and your gear, so it’s worth exploring. For some there is nothing more boring than running the same route on the same road regularly. The Boston marathon is often touted as being diffic… you can burn 1.2lbs daily and It only takes 13-seconds! In fact, if you can bear to part with it, leave your GPS at home. (Maybe brush up on these trail running safety tips before you go, too.). It will strengthen the legs to a greater degree than road running. Some trail runners also like poles for the uphills—research says they don't actually save you much energy but they do significantly lower the rate of perceived exertion (that's how hard moving feels). The physical and mental benefits of running. We will have this item in the inventory soon! this link is to an external site that may or may not meet accessibility guidelines. Building muscle. Injuries are the bane of every committed runner. You’ll Develop Stronger Stabilizers to Reduce Your Risk of Injury The uneven terrain of a trail works stabilizer muscles in your hips, trunk, and ankles that you may not be exercising on the roads. Shape may receive compensation when you click through and purchase from links contained on It’s entirely possible to include both types of running into your training plan and to compete in both environments’ races. "It takes a little more mental capacity because you can't zone out and simply repeat the same stride over and over—your stride changes as the trail changes." Super technical terrain will call for huge lugs on the soles (such as those on the Hoka Speedgoat or Salomon Speedcross), but a good basic trail shoe (like the Altra Superior or adidas Terrex Speed Shoe) should meet most people's needs, says Seebohar. All Rights Reserved. You'll need different gear, different training, and different form cues to get the hang of it. • Both road and trail runners are healthier than the average American couch potato, and enjoy the camaraderie of their fellow runners. Trail running’s less consistent surfaces, hilly terrain, and narrow single track paths will produce slower mile-splits. Fewer Injuries. This is a 1 time deal for new customers only. Shorten your stride and control your speed. ", The first thing you'll learn on a running trail: Downhills on the trail take practice. "Keeping your core engaged will help you to react more quickly to various obstacles and speed up or slow down your stride. "Trail running is all about being nimble on your feet, having fast reaction times, excellent hip stabilizing strength and control, good ankle mobility and strength, and using the arms as a benefit," says Seebohar. Cycling can help you build muscle in your lower half. Don’t stress about your pace. Another big difference between road-running and trail-running shoes is the outsole. In trail running, there's no shame in slowing down: Between steep grades, rocky terrain, heat, and altitude, it's actually often more efficient to power hike up the hill than to try and run it, says Dauwalter. We may not do this sport to look good, but that faint covering of dust and dirt … Hitting the trail—even a smooth gravel, dirt or woodchip path—works your muscles, tendons and ligaments (and more) differently than running on … It’s a Boredom Buster. That's a lot to think about, but the biggest difference between road running and trail running are your arms and your core. I think controlling diet is much better than extreme workout or running... Change your routine . Trail running is beginning to give road running a run for its money in terms of its popularity thanks to the wide range of benefits heading off-road can have. Everything you need to know to get started with this high-fat, low-carb diet. • Road runners count miles and study average pace; trail runners train by time. (Also check out these best trail running shoes for women.). Skip New Year's Fitness Resolutions: Make Lifestyle Changes, Fat As Fuel: Energizing Your Body Before A Workout, Calf Pain From Running: Causes And Solutions, Run for Love: Finding Your True Love Out on the Running Scene, Foot Strengthening Exercises for Runners Healthy Feet, How To Lace Running Shoes - The 4 Techniques We Use, Toe Separators for Runners: Everything You Need to Know. While road running refers to running on smoother surfaces like asphalt and concrete, trail running is about running on rockier, softer, and perhaps less stable ground. Rewards are given to you as credits. Trail Running. It has a deeper traction pattern and heavier outsole than a road-running shoe outsole (see picture below). This article compares running surfaces (such as trail running, street/road running, astroturf, grass, etc.) Trail running and road running can have a symbiotic relationship. Here are a few of the best resources for finding a running trail online. Twenty months and 17 pounds later, I came away with 10 big lessons. Can I use Rockay Rewards together with other coupons and/or promotions? You can get a good look of a trail-running shoe outsole in the picture above. Road running can be relatively predictable. Uneven terrain also builds stronger stabilizing muscles in the lower legs. Do yourself a favor and see what you’ve been missing. Even if you know of all the trails in your area, maybe you want to scout trails to visit elsewhere. But considering your reward is softer terrain with less impact to your lower body, faster reaction times, way more epic #runnerslife photos, and all the health benefits of being in nature, the effort is definitely worth it. You’ll find so many advantages to each, and best of all, you’ll really enjoy the shake-up in your training and the new and different stimuli that each type of running brings. Running in general strengthens the heart and cardiovascular system; to a certain extent it strengthens the legs; it improves bone density of the legs and hips and it helps you maintain a healthy weight. Plus, they can point you toward great, local trails (or use a website or app to find running trails near you—more on that, next). That’s not to say that running, as a sport, is without nuance. you will receive 10% of the value of your friend’s purchases, credited to your Rockay In the great outdoors you are in a much more scenic and peaceful environment, this can really help take your mind off the daily stress of life. This reduces your risk of falling, particularly on the downhills, but it also lowers your risk of injury: A forefoot strike (which naturally comes with a quicker cadence) reduces the impact of each step compared to hitting on your heel in trail running, according to a 2016 French study. 10 Benefits of Trail Running: Boost Your Physical & Mental Health Road Running Vs. The terrain is uneven and the verticals typically steeper, so you'll burn more calories. Road running makes for a much more consistent forward movement with little or no obstacles. For the most part, running doesn’t require tons of specialized equipment, years of costly lessons, or expensive machines that necessitate a gym membership. Here we discuss everything from the mental and physical benefits of trail running to technique and training tips from the pros. .. Wanna increase muscle size, strength and performance ? Read this before you transition from running on concrete or pavement to trails. Benefits of trail running over road running: Trails are softer, so most trail runners experience less injuries due to impact forces. These movements require a greater mind-body connection because they challenge your coordination. Trail … You're using different muscle firing patterns, working against more micro-resistance underfoot, and often adding factors of heat and altitude—it's running, but different. We are always tanned. (However, if you're road running vs. trail running, you should actually use whatever running stride feels most natural to you, according to science.). Trail running surfaces are much softer than the asphalt or concrete you'll find when running around town. If you haven’t yet taken the plunge into trail running or road running, now’s your chance. In contrast, trail runners have to proceed at slower speeds with more caution and alertness to their surroundings for road hazards that are living and non-living. Rewards balance. Off road running offers so many benefits to runners and some of them may surprise you. And when going uphill, slowing down can help reduce your risk of injury to your shin bone (like stress fractures), according to a 2017 study in Sports Biomechanics. You can use your credit at any moment for any purchase. But transitioning to trail running isn't as straightforward as stepping from pavement to dirt—a fact you'll quickly discover with sore ankles, burning quads, maybe even a few bumps and bruises after your first trail run. But trail running, in particular, uses a lot of tiny muscles as you bounce off rocks, stabilize on uneven ground, and control quick changes in cadence. (Related: 5 Things I Learned from My First Trail Running Race), "Transitioning from the roads to the trails takes a bit of patience," says Courtney Dauwalter, a record-setting Salomon-sponsored ultra-distance trail runner. The unpredictable and diverse natural elements require runner to adapt, respond and react in time so as to prevent undesired injuries or accidents. After meeting a few other trail runners, I’ve also noticed it attracts a very different breed of people, more of your outdoorsy types than your competitive types. While road races have proper hydration stations and fir… Road running is brutal on the body. With properly marked out roads, visible obstacles and consistent running surface, road runners can place more focus on controlling their speed and foot work. Purchases made with a gift card will not add points to your account. Here, 9 things to keep in mind if you want to get into trail running. If you're a runner, taking up trail running probably sounds like an ideal way to marry your favorite sport with your love of the outdoors. • Road races are meticulously measured and certified; trail runs might be a few miles long, give or take a mile or two. "You might bang up your knees or scuff your hands, and the trails will probably make you feel completely out of shape even though you have no problem running on roads," says Dauwalter, adding: "This is normal!". SPREAD THE WORD. (That higher mental ask is making sense now, right?). The customization aspect of treadmill running means that you have the potential to make it more challenging than road running, but the fact that the treadmill assists you (the rearward motion of the belt) could counteract this. All runners (regardless of if you're road running vs. trail running) should lift weights—it helps prevent injury and increase mobility and speed. And not every hill is the same. It is absolutely free! Trail running pace is generally slower especially on tight, twisting hilly single track, so expect your pace per mile to drop anywhere from 30 seconds to 90 seconds while trail running. 1 of 6. watch this video here -> 3weeksdiets.net, Did you know there’s a “deep detox” you can do first thing in the morning to burn more fat? "Picking up your feet and paying attention to the terrain is key," says Dauwalter. Try it: Lean into the grade; keep your head down, focusing on the trail, take shorter strides, and move at a faster cadence, says Seebohar. By and large, especially compared to other sports and hobbies, running is very accessible and relatively fuss-free. Trail running vs. road running Trail running shares surprisingly little with its road running brethren, aside from the minimalist appeal. Even if you run a different route every day or watch a different show on the … We have created a loyalty program in order to reward customers who enjoy using Rockay products on a regular basis. Develop Stronger Ankles. What better way to reduce stress on your bones and joints than by running on the … Trail running is typically harder than road running. A former road runner, turned trail lover Heather had this to say: “Because of trail running, I find myself unable to sit still. You can tick the box at checkout to apply your credits on any order you want. Last Chance! Work mobility and stability every day, and get after a focused strength program 3 to 4 times a week, he advises. Because trail running demands that your whole body is switched on and working to maintain balance and stability, the activity burns up to 100 calories more per hour than road running. Seebohar suggests a strength routine that focuses on hip strength (bands, bodyweight, dynamic warm-ups and plyometrics); core strength (planks, dead bugs, any move that strengthens the low back); and some upper body (push-ups are easy and target multiple muscles at once). Benefits of Trail Running and Mud Running Shoes and Why You May Need Them . Each product we feature has been independently selected and reviewed by our editorial team. Just like road running, you can change up the types of workouts you do on trail, says Meghan Hicks, an ultra runner and a coauthor of Where the Road Ends: A Guide to Trail Running. Your trail running shoes should fit similarly to your road running shoes, meaning they should be comfortable without being sloppy. specialized socks for trails like trail crew running socks. Your friends will receive a 10% discount off their first order and The softer surface absorbs your footfall and you get less spring off so it is tougher to … "A proper arm swing and cadence can help a runner get into a groove with their lower body cadence, and the arms can be used more for balance when on very narrow trails or going downhill," he adds. (Badass alert: Dauwalter doesn't just shatter records on 200-plus-mile races semi-regularly, but she also smokes the elite men trailing behind her.). It improves every element of your fitness. Thomas Barwick/Getty Images, hi guys i found a powerful formula that combines the highest quality ingredients to address your weight loss from multiple perspectives, 24 hours per day. In fact, trail running can actually help preparation for a road race. Most running gear can transition from road to trail, but you will need to trade out your shoes: Running shoes for the road are designed to be lightweight and speedy when running on concrete or pavement, but you need traction, stability, and durability to protect your foot on all the surfaces you'll encounter on a trail (rocks, mud, sand, roots). Go to your local running store—they can tell you what features you'll need for the trails in your area and, just as with running shoes, it's crucial to try on multiple brands to find a fit that's comfortable for your feet, adds Dauwalter. You’ll use more muscles... ‘By mixing firm hard pack trails with mud, flat routes and hills, you help to … Let’s look at some of the pros of trail running: Scenery. Stress-relieving. I’m constantly daydreaming of hitting the trails, for running out there NEVER feels like a chore. I want to run, all day, every day. Seebohar recommends training your nervous system with agility ladder drills, cone shuffles, or bouncing a ball on the ground or wall single-handed. "Don't get discouraged—just take it nice and easy and enjoy exploring a beautiful new area that's free of cars and stop lights," adds Dauwalter. (Related: The 20-Mile Hike That Made Me Finally Appreciate My Body), Even if you've been running for years, transitioning from road running to trail running probably won't feel as natural as you'd expect. We grant 10% credit for every purchase you make in our shop to use for your future purchases. Running encompasses so many different “types” of running, including running on pavement/roads, running on trails, running on a treadmill, running through mountains, and running on a track, just to name a few. Burn more fat. ... the shoe that makes contact with the ground and is the most important feature that sets trail running shoes apart from road shoes. First of all, there’s the mental benefits of running in the nature. We, runners, are very fortunate to have the sport that we do. If you compare the recovery time for a road marathon with that of an off-road marathon, the difference is startling. A lot of road runners are eventually forced to hang up their trainers due to the sheer strain that pounding the pavements can have on their bodies. and examines the types of proper footwear to improve running performance. Often runners seek specialized socks for trails like trail crew running socks instead of regular socks and that’s ok too. The goal for efficient, safe trail running is to not spend too much time with your foot on the ground, explains Seebohar. Unless you’re able to run in a large park with paved trails, it’s likely that most of your … "Small, quick steps will keep your speed in check on more technical downhills, and opening up your stride can get you cruising faster on the smoother downhills," explains Dauwalter. But the biggest change really comes in the mental component: "Running the trails, you need to pay attention to the terrain, your footing, and wildlife," says Dauwalter. Injury Prevention. There is nothing that can derail your fitness goals as a runner faster than a … Finally, though there are key differences between trail running and road running, it’s worthwhile to mention that the two different types of running can have a symbiotic relationship with each other. Customers with Rockay accounts are automatically enrolled. this website. © Copyright 2020 Meredith Corporation. - You can get free shipping and 10% off any additional items! Running won’t lead to a lot of … All the best trail running shoes need rugged outsoles to grip whatever surface you're on. All in all it is tough to establish, but the benefits of running outside seem stronger than running on a treadmill. Shape is part of the Instyle Beauty Group. Also, keep your head up and navigate your route a few steps ahead of where you actually are, she advises. Because of the varying terrain, inclines, and often times many curves in the trail, your average pace per mile will likely be slower than your pace on paved road. It can be really easy to feel intimidated and that you don’t “belong” in this new type of running, but don’t let your fear of the unknown overshadow your desire to do something new. As long as you want to run, and you have a safe place to do it — along with a good pair of shoes and good socks for runners, minimally — you’re golden. There is no minimum amount that you can use. That's a lot to think about, but the biggest difference between road running and trail running are your arms and your core. The Benefits of Trail Running. Take a look at the image below comparing the elevation profile of the Knee Knacker 30 mile trail run, a local Vancouver ultramarathon, to the Boston marathon. You can send your personal code to any number of friends, but only the But they're an important part of your stride—try running with your arms behind your back and see how efficient you feel, says Seebohar—and can make all the difference in trail running. The difference is that you need to choose your path wisely. first 10 to place an order will receive the discount. The ultimate 30-day squat challenge, featuring 12 squats that tighten and tone. If you make a purchase using the links included, we may earn commission. (More here: The Seriously Awesome Benefits of Trail Running). Then, as your runs get longer, a hydration running vest can be nice to hold water, food, and layers for all types of weather, says Dauwalter. Rockay Rewards' credits cannot be used in conjunction with other coupons and discounts. (Here, more pointers on running form. We’ll spend some time differentiating between road running and trail running. Trail running between intense workouts allows active recovery and reduces fatigue before the next workout when preparing for track or shorter distance road racing. I agree that running is not the best way to lose weight as when I started running my belly just came out and it was so embarrassing. When comparing trail running vs road running times the overall pace of trail running will be slower. i found this powerful product that is a safe, legal and side effect free i tried it myself and it realy shows good results for more info check in here -> bulkm.net, hey i found a rapid weight loss program that can help you lose up to 23 pounds of pure body fat in just 3 weeks!!! Let us know that you want to have it by entering your email, and we'll contact you when we get this item in stock! 10 Things I Learned During My Body Transformation, 5 Things I Learned from My First Trail Running Race, all the health benefits of being in nature, The Seriously Awesome Benefits of Trail Running, use whatever running stride feels most natural, The 20-Mile Hike That Made Me Finally Appreciate My Body. "Power hiking is a technique that can be used to get up the hill just as quickly as running would, but it keeps your heart rate lower and uses your muscles in a different way to give your running legs a rest," she explains. Road running is more of a fast paced with little less endurance than trail running, depending on the distance. Want to try trail running, but don't know where to (literally) start? A snug fit around the midfoot is essential for keeping your shoes in place over uneven terrain, while a wider forefoot allows your toes to splay out and grip the trail, especially when going up and down hills. There's nothing worse for a runner (or anybody who lives with that runner) than being injured and unable to indulge in their favorite pastime. Uneven terrain forces runners to take shorter strides causing them to land more mid foot; less heel strike. Trail running does this and more. Credit: The deeper into your running you get, the more you will realize that all these nuances will add complexity to this otherwise straightforward sport. "Trail running is all about being nimble on your feet, having fast reaction times, excellent hip stabilizing strength and control, good ankle mobility and strength, and using the arms as a benefit," says Seebohar. You will earn 10% credit on every purchase you make in Rockay shop. watch this video : flatbelydetox.net, How Trail Running Is Different from Road Running. By increasing your metabolism both during the day and night, increasing your energy levels, and promoting more restful sleep get more info here : dietwell.net. "Anytime you transition from road and smooth pavement to trail and undulating terrain, there's more stress on the body and mind," says triathlete and running coach Bob Seebohar, R.D.N., C.S.C.S., owner of eNRG Performance in Littleton, CO. While you may be a bit sore for a few days after a trail marathon, the chances are you’d be ready for another within a month. You will inevitably catch your toe on rocks and take a tumble (Dauwalter says still happens to her too), but training your reaction time can help minimize this. ), Dauwalter adds that you should utilize your core more often as well. Even if you’ve never run a step in your life on roads or on trails, it doesn’t matter; all of us began somewhere. What you ’ ve been missing technique and training tips from the minimalist appeal have this item the.... ) or running... Change your routine • both road and trail runners are than... Also check out these best trail running and road running, but the biggest difference between road running benefits of trail running vs road running. Surfaces are much softer than the asphalt or concrete you 'll learn on a treadmill you make in shop! It 's easy to forget about what your arms and your core to more! Want to scout trails to visit elsewhere, join Rockay.com today by clicking here to create account! Any purchase Awesome benefits of running in the inventory soon favor and see what you ’ ve been missing meet... Your nervous system with agility ladder drills, cone shuffles, or bouncing ball., keep your head up and navigate your route a few steps ahead of you! Find when running around town to say that running, as a sport, is nuance. Will be slower extreme workout or running... Change your routine but do n't know where to ( ). Typically steeper, so you 'll find when running around town runners count miles and study average ;. Concrete you 'll learn on a regular basis efficient, safe trail running vs. road running and trail,! The sport that we do the difference is that you need to choose your path wisely discuss... Ahead of where you actually are, she advises worked for me benefits to and. Included, we may earn commission made with a gift card will not add points to your account Seriously benefits... Races have proper hydration stations and fir… Injury Prevention for soft, quiet trails with views... On concrete or pavement to trails can have a symbiotic relationship `` Keeping your.! Awesome benefits of trail running shoes and Why you may need them says Dauwalter it... If you know of all the trails in your area, maybe want! Lower half no obstacles camaraderie of their fellow runners know where to ( literally ) start to try running... Safe trail running shares surprisingly little with its road running brethren, aside from the pros of trail.. ; trail runners train by time where to ( literally ) start ask is making sense,... Time deal for new customers only comparing trail running shoes should fit to! Symbiotic relationship more here: the Seriously Awesome benefits of trail running will be.! Is that you can use outside seem stronger than running the same route on the ground or wall single-handed Boston... Picking up your feet and paying attention to the terrain is key ''! ``, the difference is startling include both types of running outside seem stronger than running on a.. First of all, there ’ s look at some of the pros.! Runners to take shorter strides causing them to land more mid foot ; less heel strike muscle in lower! May earn commission tips before you transition from running on a treadmill need. And training tips from the minimalist appeal ) start conjunction with other coupons and discounts running on a treadmill elsewhere... Why you may need them ve been missing ground and is the outsole shipping and 10 off... Coupons and/or promotions can not be used in conjunction with other coupons and/or promotions you should utilize your core runner! S the mental benefits of running into your training plan and to compete both. ; less heel strike trails, for running out there NEVER feels like a chore in road running trail Downhills. To keep in mind if you know of all, there ’ s not to say that running astroturf! On this website to grip whatever surface you 're on your lower half your credits any... Makes contact with the ground and is the outsole stronger than running on treadmill! ( maybe brush up on these trail running shoes, meaning they should be comfortable without being sloppy terrain... By and large, especially compared to other sports and hobbies, running is brutal on the same on. To prevent undesired injuries or accidents running out there NEVER feels like chore! Trail runners are healthier than the average American couch potato, and get a... And navigate your route a few steps ahead of where you actually are she. May earn commission these trail running ’ s look at some of the best resources finding... Your area, maybe you want need to choose your path wisely our shop to use for future! Plunge into trail running to technique and training tips from the minimalist appeal contained. The sport that we do program in order to reward customers who enjoy using Rockay products on a regular.. S your chance earn 10 % off any additional items is tough to establish, but do n't where! Away with 10 big lessons to reward customers who enjoy using Rockay products on a regular basis better extreme! Them to land more mid foot ; less heel strike ( more here: the Awesome. Haven ’ t yet taken the plunge into trail running can have a symbiotic relationship adds you. Running can actually help preparation for a road marathon with that of an off-road marathon, the difference startling. From links contained on this website miles and study average pace ; runners. Hang of it much softer than the average American couch potato, and single..., maybe you want to try trail running ’ s less consistent surfaces hilly... Makes for a much more consistent forward movement with little or no obstacles links contained on website. The unpredictable and diverse natural elements require runner to adapt, respond react... Into your training plan and to compete in both environments ’ races n't... Much more consistent forward movement with little or no obstacles resources for finding a running trail are... Can bear to part with it, leave your GPS at home and speed up or benefits of trail running vs road running down stride... It only takes 13-seconds trails to visit elsewhere ( literally ) start navigate your route few! As well a sport, is without nuance difference is startling trade congested, concrete sidewalks soft. Up your feet and paying attention to the terrain is uneven and the verticals typically steeper so... `` Keeping your core more often as well to grip whatever surface you 're.... Is making sense now, right? ) in our shop to use for your future.. And stability every day, and enjoy the camaraderie of their fellow runners and navigate your a. Much more consistent forward movement with little or no obstacles than extreme workout or running... Change your.. To prevent undesired injuries or accidents not to say that running, but do know. Road marathon with that of an off-road marathon, the first thing you 'll learn on regular. Vs road running and trail runners are healthier than the average American couch potato, and get after a strength! Track paths will produce slower mile-splits card will not add points to your road running to.... Any order you want to scout trails to visit elsewhere them may surprise.! Is a 1 time deal for new customers only improve running performance focused strength program 3 to times..., right? ) a favor and see what you ’ ve been.. Trails with gorgeous views shape may receive compensation when you click through and purchase from links contained on this.! Different form cues to get the hang of it read this before you go, too )... It is tough to establish, but the biggest difference between road running offers so many benefits to and. Is making sense now, right? ) to runners and some of the.! With 10 big lessons daydreaming of hitting the trails, for running out there feels. Agility ladder drills, cone shuffles, or bouncing a ball on the ground is. All, there ’ s your chance our shop to use for your future purchases check out these best running... Moment for any purchase it has a deeper traction pattern and heavier outsole than a road-running shoe outsole the! Leave your GPS at home of … Another big difference between road shoes! Challenge, featuring 12 squats that tighten and tone NEVER feels like a chore road races have proper hydration and! Different from road shoes do not have an account, join Rockay.com today by clicking here create. From links contained on this website ’ m constantly daydreaming of hitting the,., especially compared to other sports and hobbies, running is very accessible and relatively fuss-free improve running.! Very accessible and relatively fuss-free shoes and Why you may need them worked for.... Keep in mind if you can tick the box at checkout to apply your credits on any order want... Examines the types of proper footwear to improve running performance less consistent surfaces, hilly terrain, narrow. Off-Road marathon, the difference is startling much time with your foot on the same route on ground... To land more mid foot ; less heel strike 'll find when running around town the same route the., quiet trails with gorgeous views a trail-running shoe outsole ( see picture below ) only takes 13-seconds is! Mental ask is making sense now, right? ) week, advises! Have an account, join Rockay.com benefits of trail running vs road running by clicking here to create your account no minimum that. Grip whatever surface you 're on sport, is without nuance road running and trail running road! ( also check out these best trail running surfaces are much softer than the average couch! You make a purchase using the links included, we may earn commission respond and react time! You can burn 1.2lbs daily and it only takes 13-seconds get free shipping and %!