Saturday, February 14, 2009

· If you are new to running be sure that you have been walking for 30 minutes at least 3 days a week about 3 months before you try to transition to running.

· Do not bounce or overstride. Don't let your foot get ahead of your knee. Run from the hips down with the upper body straight up and used only for balance.

· Breath in through your nose and out through pursed lips.

· Choose shoes appropriate for running and that fit well -- they don't cause any discomfort or blisters.

· When running in colder weather be sure to wear a hat. A large amount of heat can be lost through your head.

· Replace your running shoes at least every 400-500 miles.

Workout Tips

-Replace your sneakers often. At least after every 250 - 500 miles of walking/running.

-Stair climbing is a low-impact alternative to running.

-Choose exercises that you enjoy doing. You'll be more inclined to stick with a fitness regimen when it includes things you like to do.

-Change your fitness routine every 4-6 weeks to prevent a workout plateau.

-Strive to include total body workouts. These include: cardiovascular exercises, strength training (both upper and lower body), core training and stretching/flexibility.

-Measure your exercise intensity. There are several methods: heart rate, rating of perceived exertion, talk test.

-Whenever possible, take the stairs instead of an elevator.

-Stretching and flexiblity are very important aspects of good physical fitness, so don't overlook them. Ideally, you should stretch before each workout (both cardio and resistance exercises) and after each workout. If you can't do both, then make the after stretching a priority.

-When stretching before a workout, it's best to stretch after you've gotten warmed-up for about 5 minutes (your muscles will be looser).

-When working out on cardio equipment (e.g. elliptical trainers), don't lean heavily on the handrails. This will reduce the amount of calories you burn.

Walking Tips

Walking Tips

-Bend your elbows. This will cause your arms to swing faster which in return will help your legs to move faster.

-Keep your stride short. Don't take long strides that feel awkward.

-Think heal-to-toe. Push-off with your heal. Toes should leave the ground last.

-Keep your abs pulled in and tight.

-Include interval training walks that include periods of very brisk walking followed by slower, recovery times.