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Chest Day
If you’re willing to put in the work, that superhero, bodybuilder chest doesn’t have to be a dream. With a few exercises and a dedication to a consistent weight-lifting routine, you can have strong chest muscles and a physique to match it. Read >> -
Stretch Out Your Back Pain
Many people make the mistake of avoiding exercise when their back aches. What they don’t realize is a few good stretches can do wonders for relieving back pain and regular exercise helps strengthen back muscles to prevent and treat pain. Want to fend off back pain with stretches? Check out these stretches. Read >> -
Yes, You Can Run
Do you ever see people running on the treadmill or jogging past you in the park and wish that could be you? It can be. If your body is in good shape for running and you’re ready to add it to your routine, here are a few tips to get started. Read >> -
Past the Lactic Threshold
As you exercise, your muscles begin to burn, it’s hard to catch your breath, and you feel nauseated. Chances are you’re experiencing lactic acidosis. What is lactic acidosis, what causes it, and how is it treated? Keep reading to find out. Read >>
Yes, You Can Run
Wish you could run for your workouts? Here’s how to get started.
Do you ever see people running on the treadmill or jogging past you in the park and wish that could be you? Some people dread the thought of running while others find it an enjoyable and effective workout that burns serious calories, relieves stress, and keeps the heart healthy. A 150-pound person can expect to burn 272 calories in a half hour of slow-paced jogging, but pick up the pace and you can burn well over 400 calories in a half hour.
Enticing as the calorie burn may be, running isn’t for everyone. Because of the constant pounding on your feet, if you have joint problems, shin splints, or plantar fasciitis you’d do better with a low-impact form of exercise.
If your body is in good shape for running and you’re ready to add it to your routine, here are a few tips to get started.
Buy Shoes
Running is a workout that doesn’t require a lot of expensive equipment, but one thing it does require is a good pair of running shoes. Wearing poor quality shoes increases your risk of injury. Get your feet fitted for a shoe that best supports the shape of your foot and the gait of your run. A pair of quality running shoes is an investment you won’t regret and will help you stay running for miles to come.
Set Goals
What do you hope to accomplish by running? Some people want to get in shape, compete in a 5K race, or run a mile without stopping. Maybe you want to lose 10 pounds, reduce your blood sugar, or lower your blood pressure. Whatever your goal, write it down and post it where you can see it. Then let that goal fuel your next run.
Make Plans
For your dream of becoming a runner to become a reality, it helps to make a plan. Mark the days and specific times on your calendar when you plan to run. Unless you’ll be on a treadmill, map out your route. Use an app on your phone or a notebook to record each run’s distance, time, and how you felt during and after the run.
Since running can be taxing on your muscles and joints, plan to run no more than three or four days a week. You’ll become a faster, stronger runner if you allow your body a day to recover between running workouts. Plan to increase your running distance by no more than 10 percent each week and cross train with another exercise on the days you don’t run. Weight training, cycling, or yoga are great options.
Eat Right
At least half an hour before a run, fuel your body with a snack that includes carbs for energy. After your workout, replenish your muscles with a snack or meal made with protein and carbs. Be sure to drink water before, during, and after your workout to avoid dehydration.
Warm Up/Cool Down
Start each run with a short warm-up and end your workout with a cool-down period. This might be a brisk walk or a slow jog that gradually gets your muscles ready for exercise and then slowly brings your heart rate and breathing back to normal.
Get Started
It’s time to go running! If you’re new to running or out of shape, you may not even run the first few weeks. You may need to start out walking and gradually increase your speed and distance over time. Running too fast or too far too soon will lead to injury and burnout. So look online or work with your trainer to find a running plan that takes you from your current fitness level to where you want to be.
