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.

Want to start running?

Get Fit Quick Tip:

Lunge Stretch for Runners

Stretch your leg muscles with this Lunge Stretch: Begin kneeling on your right knee, with your left foot forward and flat. Place one hand on the floor on either side of your body for support, or place your hands on your hips. Let both hips fall forward, feeling a slight stretch in the front of your right hip and thigh. For more of a stretch lift your right knee up about two-three inches off of the floor. Hold for 10-30 seconds, then release. Repeat the stretch kneeling on your left knee, and your right foot forward and flat.

*Consult your physician before performing exercise.

Lunge Stretch for Runners

Get Fit Quick Tip:

Stick to the basics when planning for a race!

Nothing new on race day. This applies to food, hydration, clothing, and pacing. If you haven’t tried it in training, don’t do it in racing.

Research ahead of time. Do an online search of restaurants, grocery stores and markets in the area. Make reservations for dinner the night before. Plan out every detail of your breakfast.

Plan morning-logistics. Expecting traffic? Parking troubles? Plan ahead. Know exactly how you’re getting to the starting line down to the route, the mode, the exact departure time, closed roads and traffic control information, and the exact drop off or parking details.

Big race coming up?

Get Fit Quick Tip:

Standing Inner Thigh and Hamstring Stretch

Do this stretch for runners after your next workout. Begin standing and pull your right foot up in front of your belly button. Move your right knee to the side of your body. Hold your lower leg and ankle with both hands, keeping  your lower leg parallel to the floor. Keep your torso straight and shoulders back. Hold for 10-30 seconds, then release. Repeat pulling your left foot up in front of your body. Using both hands hold your left calf and ankle, letting your knee fall to the side. Hold for 10-30 seconds, then release.

*Consult your physician before beginning exercise. This stretch is for those without injury concerns.

Stretch for Runners

Get Fit Quick Tip:

Kneeling Hip Stretch

Do this kneeling hip and quad stretch to decrease front thigh tightness. Kneel on your right knee. Tilt your pelvis back and under. Let your hips fall slightly forward. Hold for 10 seconds, then release. Repeat the stretch kneeling on your left knee. Hold for 10 seconds, then release.

*Consult your physician before beginning exercise.

Do this stretch…

Get Fit Quick Tip:

Start a Running Program!

So you’re interested in running to help your fitness? A common mistake of many beginning runners is doing too much too soon. Here’s how to get started effectively and safely:

Start with walk/jog intervals. Perform a walking warm up for 10 minutes, then start with 3-5, 10-30 second jogging intervals followed by 1-2 minute walking recovery intervals, complete your workout with a 10 minute walking cool down.

Wear running shoes. Go to your local sporting goods store and ask about running-specific shoes. Proper footwear is essential with high-impact fitness.

Listen to your body. When beginning a running program, listen to your body and level of soreness. Muscle aches are okay when starting new exercise, consistent pain is not.

*Consult your physician before beginning exercise.

Interested in Running?

Take a healthy step with #HealthyWayMag Fitness Chat every Monday at 5pm(Pacific)/8pm(Eastern) on Twitter! Pick up tips, ideas, solutions, find accountability, get motivated and have fun chatting with others also on their fitness journey.

Here’s how to join:

1. Log into your Twitter account.

2. Enter hashtag #HealthyWayMag.

3. See questions posted for discussion noted as “Q1″ for question 1. “Q2″ designates question 2.

4. Chat with other participants and have fun!

Monday April 25, 2016 #HealthyWayMag Fitness Chat Sponsored by RunnerBox:

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Build Fitness Momentum

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.

Racing? Here are your race prep basics.

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.

After-Running Stretch

Get Fit Quick Tip:

Hill Repeats!

Hill workouts via repeats are great for cardio! Walk, run, power hike or even sprint up the hill, and you’ll burn mega calories and strengthen your legs. Choosing a hill of moderate incline, and about a quarter mile long is a great starting point. Begin with a warm up of walking on a flat surface for at least 10 minutes. Then do your hill repeat up, followed by a gentle jog or walk down. Turn around and head up again. Repeat 2-4 times. Perform your cool down for at least 10 minutes on a flat surface.

*Always consult your physician before beginning exercise. Hill repeats are for intermediate or advanced exercisers without injury or illness concerns.

Should you add a hill workout to your fitness routine?