My favorite flower, stumbled upon during my latest run.
Today’s Flower
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For some reason, I crave running this time of year. It’s a very short-term love, as once the heat really hits, I crave swimming. I know, I know… That attention deficit thing again.
I’ve also notice some of my favorite people have started running, and some even blog about it. All of these are fun sites you might want to visit.
If you are feeling the urge, too, there’s a few things you might want to do first, especially if you’ve never run before ::
1. Talk to your doctor. Let him assess your fitness and give advice as to how to go about training. Also, discuss any injuries or illnesses that may affect your running.
2. Invest in good running shoes. This will help you limit the long term damage running may have on your body and reduce your risk of injury. If you are lucky enough to live in an area with a runners’ specialty shop, try them. In Knoxville, the sales people at Runner’s Market are knowledgeable in biomechanics and do a good job of evaluating your gait and then recommending a brand and shoe that are best suited to your needs.
3. Hydration begins at home.
Drinking lots of water is important to good health, anyway. Drink lots, before, during and after exercise, especially running on hot days.
4. Wear sunscreen. Sport-specific or sweat-proof is best, so those chemicals don’t sweat into your eyes. I’m still on the hunt for a good one of these… Let me know if you find one! Don’t forget about the tops of your ears and the back of your neck and calves.
5. Warm-up and cool down. Just my opinion, but I think after a half mile of light jogging, stop and stretch. Target calves, tops and backs of thighs, chest/shoulders and back. Walk upon return, until your heart-rate regulates and you stop perspiring, and stretch the same muscle groups. Stretching is most effective when your body is warm (your blood is circulating), so if you are trying to increase your flexibility (an important part of overall fitness), this is the best time to stretch. Hold your stretches for 10 secs, and no bouncing!
6. Start gently and progress slowly. Begin with brisk walking and add in jogging as you can. Slowly increase the amount of time spent jogging and decrease the amount spent walking, until eventually your are jogging the entire distance. Repeat this, increasing the amount of time you spend with a faster passed jogging, or running.
7. Word on motivation. There are two “techniques” I use when I first start running again. First, if I am winded, I walk up hills and run downhill and the flats. My walking pace uphill isn’t too far off from my running pace, so I don’t see a whole lot of change in my time and walking uphill fast is pretty challenging in itself. Secondly, I choose a destination – a telephone pole, driveway, mailbox and don’t let myself stop until I reach it. (Always pay attention to your body! Push through motivational shortness, not pain.) And most importantly, never stop on the uphill. If you stop as soon as it gets hard, you’re not making your body stronger… and you’re training yourself to quit when it gets tough.
8. And Word on personal safety. Be visible; if you are running at dawn or dusk, wear reflective gear. Carry pepper spray (works with animals, too) if you are running alone or in an isolated area. Carry a cell phone if possible, too. Let someone know where you are running and when to expect you back. I know, I know… feels like checking in with mom. But when you are out there alone, anything can happen. Be safe.
9. More on that. Be sure to change your routine. Run at different times of the day or different trails, or routes. Running partners not only make the experience a little more fun, they also make you a little less vulnerable. (And remember, some dogs make great running partners!)
10. Recovery. It’s important to include recovery days in your routine. That doesn’t necessarily mean do nothing.
Recovery days are days that you take an easier run, or even power walk; do another form of exercise all together, or yes, simply rest. You need to allow the muscles you use in your run to repair themselves, and they can’t do that if you continue to stress them. If you neglect recovery days, you are surely setting yourself up for injury.
11. Ipods. I was shooting for 10 tips, but this is important. If you run with an ipod, be sure the keep the volume at a level in which you can hear traffic or other people or animals in your environment. Running with just one earplug is also a good option. I run with an ipod, and love to drown the pain in some good music, but your safety should always come first.
Drinking lots of water is important to good health, anyway. Drink lots, before, during and after exercise, especially running on hot days.Today is a recovery day for me. I’ve already done pilates (I love to start Mondays with Pilates, just sayin’.) and am headed to the park for a walk.
What are you doing for your health today?
DOUBLE DOG DARE: Be smart about your fitness. Stay safe, know where you are and be fabulous there!
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Please join me Wednesday for a manual mode link-up carnival. The theme is your choice.
