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

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:

Looking for an economical and effective method to learn what running, cycling, triathlon, racing and fitness gear is available, and more importantly what’s best for you and your training? Consider RunnerBox! A bimonthly subscription service or one time box (makes a great gift) allows you to sample the best top gear on the market. Offering a Runner Box, Tri Box, Cycle Box, you will find a box for you. Their boxes include everything from gels, bars, healthy snacks to skincare and accessories. They’ve done the research and only include the best gear for you to sample… all delivered right to your door! It doesn’t get easier! Check out their new race-specific kits. These “race survival kits” insure you are prepared and arrive at the starting line ready to race hard! Quantities are limited, so order yours NOW!

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.

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?

Question:

Answer: Too many times, runners think that they should only focus on running to improve in their sport. This couldn’t be further from the truth. As a beginner in moderate physical condition, running a 5K, you should run at least three times per week and strength train twice per week. Here are a few great exercises that will improve your running.

Stability Wall Ball Squats
Place Stability Ball between your lower back and a wall. Lean against the ball with your feet firmly planted about 12” in front of you. Lower your body, bending at the hip and knees and perform a squat. Don’t exceed 90 degrees at the knee. Keeping the weight in your heels, straighten legs and return back to the starting position. Do 3 sets of 15 reps.

Inverted Row using the Smith Machine
On the Smith Machine, set the bar to two or three feet above ground. Lie on your back and grab the bar, palms facing you. Keep your body straight, elbows against your sides as you pull your chest toward the bar. Bend your knees for an easier lift. Do three sets of 10 to 15.

Walking Lunges
With your right leg, lunge forward about three feet until your right thigh is parallel to the ground and your left knee is nearly touching the ground. Pause momentarily and then repeat the forward motion with your left leg. Lunge forward for 15 reps and turn around and lunge back for 15 reps. Do three sets of 15 on each leg.

Pushups
Do 3 sets of 12-15 reps.

Bird Dog
On your hands and knees, raise up your left arm and right leg, parallel to the floor. Keep your back and neck straight, stomach pulled in during the entire range of motion. Hold for a count of 1, and then change sides. Do 3 sets of 12 reps on each side.

Plank into Side Plank with Twist
From a push-up position, drop to your forearms, keeping your legs straight and your stomach pulled in. Hold for 30 seconds. Transition into a side plank, placing your top hand behind your head. Keeping abs tight and hips lifted off the floor, bring your top elbow toward the ground. Do five repetitions on each side. Do three sets.

Tera Busker is an ACE Certified Personal Trainer and owner of Fitness To Go, an exclusive In Home & Private Studio Personal Training Service based out of Roberts, WI. www.fitnesstogo.net

Ask A Pro by Tera Busker