Even though this is the last day of July, we can say summer is still in full swing, especially here in the South where it stays hot and humid well into September. I came across this great infographic from ACE on how to stay cool during outdoor workouts, and wanted to share. For me personally, I often times go running at mid-day or in the mid afternoon, which as this infographic shows isn't the best. However, I know how important it is to stay hydrated, so I carry 2 (or more) water bottles with me. I'll often times put them in the freezer just 3/4 of the way full, and then top off with water before my run. That way I can still drink as I go along, but the water stays ice cold through out the run. I also will put in some sports drink mix into one bottle, so as to have one water and one sports drink. This is just what works for me personally to make sure I stay hydrated. … [Read more...]
Just Run – Your 8 Week Running Program
When I first started trying to lose weight, the main exercise I went for was running. I did my own version of "Couch to 5k" program. It took me about two months, but eventually I was able to run an entire mile without stopping. But 1 mile led to 2 miles, which led to 3 miles, which lead to a 5k, and so on. The above pic is from my last race, the Make My Day 12k (which I've never taken a race picture that didn't look like I was in sheer agony). But no matter what your level, the good news is a new report shows that no matter if you're an ultra-marathoner or just run a couple of miles around the block, running can reduce your risk of death by heart disease by about 50%. If you're not running and would like to start, below is the program I used to start. All you need is a stopwatch and a descent pair of running shoes. I strongly suggest you buy a pair of good running shoes - if you try to run in old basketball sneakers or something you will hurt yourself. Week 1 Monday - … [Read more...]
Back on the Grind
I've been fortunate to only have a couple of injuries in my fitness training, and nothing major. For about all of June I was recovering from a stress fracture in my foot. Basically, it just requires 4 to 6 weeks of rest to recover. For someone like me with an active lifestyle, this is the worst. My biggest challenge was just not being hard headed and going and running even though I needed the rest (which I didn't do a great job of to be honest). Today was the first time since the injury that I really got out and just ran. No walking, no rest, just an easy pace 5k run on a cool Sunday morning. It felt great physically, but especially mentally to know that "ok, I'm back." If you get an injury exercising, don't let it get you down. Remember, it's temporary, it will heal, and you'll be back soon enough. … [Read more...]