January 21, 2019

Want to start running?

Get Fit Quick Tip:

Walk/Run Intervals!

Want to start running, but don’t know where or how to begin? Walk/run intervals make the transition manageable. A common mistake is doing too much too soon. Here’s how to progress gradually reducing risk of injury and burnout:

Once you have a regular walking program 3 days a week, begin with 10 second intervals in the middle of your workout. Warm up for 8-10 minutes, perform a series of 10 second jogging or running intervals followed by 30 second or more walking intervals. Conclude your workout with a 5-10 minute cool down. Gradually, add seconds and then minutes to your jogging/running intervals and decrease your walking intervals.

 

*Consult your physician before performing exercise.

 

Racing? Here are your race prep basics.

Get Fit Quick Tip:

4 Racing Basics

There are a few racing basics important to keep in mind heading into your race day. Here are 4 to commit to memory:

 

Embrace your nerves. Many athletes experience pre-race nerves. Nerves mean the event is important to you and you want to do your best. Nerves happen with uncertainty or with the unknown. Accept your anxiety simply as part of the process. Instead of allowing nerves to paralyze you, enable them to empower you.

Master the art of letting-it-go. You’re distracted by someone along the race course? Let it go. Your pre-race ritual was interrupted? Let it go. Another athlete cut you off at the hydration station? Let it go. Focus on your race, your miles.

Stick to your race plan. Never try anything new on race day. Only do what you’ve practiced in training. Stick to your pre-race meal plan. Your clothing. Your hydration schedule. Your pace.

Visualize your finish daily. Every night before going to sleep, visualize in full detail finishing your race strong. During your race when miles become tough, play back the well rehearsed mental picture of your strong finish. You’ll be able to change your emotional/mental state mid-race and reset your resolve to keep moving forward.

 

After-Running Stretch

Get Fit Quick Tip:

Mid-Foot Stretch!

After your next run, do this stretch to ease sore feet and tired legs. Here’s how:

Place the ball of your foot on a object about 4 inches off the floor such as a curb, foam roller or small step. Keeping your heel on the ground and ankle straight, slowly transfer your weight onto the ball of your foot. You should feel a slight stretch along the bottom of your foot. Hold for 10-30 seconds, then release.

*Consult your physician before beginning exercise.