Run To Stay Fit!
During the month of March, our focus is on running. Anything worthwhile takes time, effort, and focus, and running is no different. It takes dedication to make exercise a part of your lifestyle but the payoffs are exponential in terms of your health. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight — even boost your self-esteem.
Here are some steps you can take to get started:
- Check with your doctor before starting an exercise program, especially if you’re over 40 or have a family history of heart disease or other health problems.
- Get good gear: Visit a local independent running store and have yourself fitted with the shoes that are right for your feet. Invest in some running shorts, shirts and socks. Stay away from 100% cotton as it tends to retain sweat.
- Get a group together. You may find it easier to get out of bed and out the door if you know someone is waiting on you.
- If you’re not regularly exercising and want to start running, your first steps should be spent walking. Give your body some time to get acclimated to the new demands put on it. Add in short bouts of running to your regular walks and gradually increase the time you spend running.
Intermediate runner:
- Set a mileage personal best. Run farther than you did last year and boost your fatigue resistance.
- Polarize your workouts. Have a plan that allows for low intensity 80%, moderate intensity 5-10% and high intensity 10-15% of your time.
- Enforce a “zero tolerance” rule with pain. This requires you to stop running when you start to feel pain indicative of an injury. Don’t resume running until you can do so pain free.
The Lifelong runner:
- Consistency is King: running should be a part of your day just like brushing your teeth. The more frequently you lace up your shoes, the easier it will be to run consistently.
- Always think long term: when planning for long runs or speed runs, don’t do too much too fast! Spread your runs out and remember that you are in this for the long term.
- Have Fun! Running is hard work. If you don’t like what you are doing you will start to resent workouts. Look at running as a gift that will help you feel better and keep you healthy for years to come.
Be sure to check our Facebook and Twitter pages for tips on getting in shape while safeguarding your body against injuries. Also, stop by our office to pick up a 10 week Couch to 5K training program. All of us here at East End Chiropractic are training for a 5K in April and we would love for you to join us!