©Rocket City Runners
Coming up is the 40th annual Rocket City Marathon,an annual event filled with: skilled athletes, charitable donations to worthy causes, and an expo filled with all sorts of vendors. These booths at the expo range from health and nutrition experts trying to promote their line of work, to sports vendors that sell marathon gear and give away free samples.
Bek’s Bites even has a booth at this amazing event! Feel free to support her by visiting her booth at the Expo during the time frame down below:
Von Braun Center South Hall
Friday December 9th, 2016
10:00 AM-7:00 PM
Getting into a healthy habit or a workout can be a seemingly daunting task, especially when you have spent most of your life living a sedentary lifestyle up until now. It also feels incredibly intimidating to see other people who have the strength and the stamina to consistently run for miles at a time. So, with that being said, here are a few tips to help you get started into a feasible running routine.
Visit your Doctor
Before you start any exercise program, it is imperative that you talk to your doctor and get a regular checkup. There could be a pre-existing medical condition or health risks that need to be taken in consideration when coming up with a running/walking routine such as: heart problems, lung problems, pregnancy, or diseases. If your doctor gives you a clean bill of health, then you can get started.
Get a Good Equipment
Running doesn’t require much in the way of equipment but
the things that you do require that are non negotiable are a decent pair of running shoes, thick breathable socks and a top notch training bra (for women only).Uncomfortable and poorly made equipment can surprisingly lead to various injuries and long term muscle damage that could keep you out of commission and discourage you from working out.
Get a Routine Established
Setting time aside for your running routine is crucial to making your new workout a consistent habit. Let your family members, coworkers, and friends know that this exercise program is your ‘you’ time and that you do not
wish to be disturbed. The people that love and support you will understand that you are taking care of yourself, so do not feel guilty if you find yourself telling people that you are not always available to them.
Find your Route
Some people are comfortable with the idea of running on a treadmill at the gym, others feel the need to run around their neighborhood street, or nature trails. Each location has its advantages and disadvantages, but the number one goal in finding your running location should be a way for you to feel comfortable and secure in your workout routine.
It can be tempting to start running as fast as you can for as long as you can right away but this approach often times brings long term damage to your muscles and will tire you out to the point of wanting to quit. According to Tara-Parker Pope,” it is recommended that you should intersperse your running with walking breaks in between.” This is called the Run-Walk Method of training and it is designed to help your body adjust and adapt to the new stress you are putting it through. It is also a good rule of thumb to run every other day as opposed to every day.
Take Care of your Body
Soreness is to be an expected result of jogging, especially if you haven’t made it a habit before now. However, if you
do not warm up properly or listen to your body when the pain feels unusual, you could risk long term bodily damage.
According to Gretchen Renyolds of the New York Times, ” Researchers now believe that some of the more entrenched elements of many athletes’ warm-up regimens are not only a waste of time but actually bad for you. The old presumption that holding a stretch for 20 to 30 seconds — known as static stretching — primes muscles for a workout is dead wrong. It actually weakens them. If you want to prevent muscle damage dynamic stretching, aka stretching muscles while moving, on the other hand can provide flexibility and range of motion.”
Another thing that happens often to runners are muscle cramps in the abdomen or “side stitches” due to poor posture while running. The best way to handle those are to slow down, straighten your posture, and take a deep breath.
©New York Times
It is also imperative that you drink when you feel thirsty but to not over hydrate. If you are a beginner chances are that you also don’t really need sports drinks to replace any electrolytes . Dr. Jordan Metzl, a marathoner and sports medicine doctor at the Hospital for Special Surgery in New York was quoted in the article “How to Start Running,”saying “If you run for less than an hour, water is just fine.”
Nutrition plays quite the large role into making sure that your body can handle the task of running/walking long distances. According to Leslie Bonci, director of sports nutrition at the University of Pittsburgh Medical Center, “One of the biggest mistakes that new runners make is to not eat at all before exercise, so you don’t have any fuel to keep you going.” She also recommended ,”Plan to eat one hour before your run to boost energy without upsetting your stomach.When you’ve finished running, eat within 15 minutes of stopping — it helps the body re-synthesize muscle glycogen and recover more quickly. It may also help prevent or reduce delayed-onset muscle soreness.”
The diet that is recommended with the average active lifestyle includes complex carbohydrates and protein for the pre and post run snack. This, combined with a watchful eye on your caloric intake, along with the sage advice of a nutritionist, can help you keep a balanced diet that will bring out the best results in your performance and endurance levels.
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