There’s something to say about hittin’ the pavement for a run every now and then. It releases stress, clears your mind, can brighten your skin and is known to be one of the best calorie burners out there. But whether you’re an Olympic swimmer, have muscles of steel or are working out for the first time, there are a few things to remember when conquering a running routine.
Small Steps
Your body gets used to a routine very easily, so it may take time to adjust when incorporating a new running workout (one of the reasons people cross-train is to help keep their body from becoming accustomed to only one type of exercise). During your first few weeks, try a circuit training approach by running for two minutes then fast-walking for two minutes; repeating the cycle five or six times. Gradually increase the number of minutes you run. For example, try increasing your running minutes by one every week if your training every other day. Or if distance is your goal, increase the number of times you repeat the cycle. It may seem like small steps, but that way you’ll protect your body from injury and overuse.
Nutrition
What you eat is incredibly important. Whether you’re training for a marathon or taking a 30 minute jog, your body and mind needs fuel before and after a workout. About 1-2 hours before your run, eat a combination of carbohydrates and low fat foods. Try oatmeal with berries or crackers and a glass of milk. Stay away from rich and high fiber foods because they’ll make you feel full and potentially cause cramps while exercising. After your run, the best things for your body are drinking fluids and eating carbohydrates and protein. Drinking water immediately after a run gives your body the fluid it needs to speed up the blood flow to your tired muscles. Eating a combination of carbohydrates and protein simultaneously build and repair muscles while supplying you with energy and a radiant glow. Try a banana with peanut butter and a glass of milk or whole wheat pasta with chicken and vegetables.
Rest
Listening to your body and knowing when it needs to rest is arguably the most important piece of becoming a successful runner. It can also be the most difficult thing to accomplish. Finding the right balance between “not in the mood to run” and “my muscles are sore and tired” is something that even professional athletes struggle with. The key is to incorporate both resting days and active resting days to your weekly routine. During your resting day, plan on doing little to nothing strenuous with your body. Your active resting days can consist of playing tennis, light weight training, or taking a yoga class.
Check out these sites for more information:
Rest
Listening to your body and knowing when it needs to rest is arguably the most important piece of becoming a successful runner. It can also be the most difficult thing to accomplish. Finding the right balance between “not in the mood to run” and “my muscles are sore and tired” is something that even professional athletes struggle with. The key is to incorporate both resting days and active resting days to your weekly routine. During your resting day, plan on doing little to nothing strenuous with your body. Your active resting days can consist of playing tennis, light weight training, or taking a yoga class.
Check out these sites for more information:
0 comments:
Post a Comment