I want to share a little running tip with you today in hopes that it will help you improve both your running, and your mind-body connection. Let me share some details from this morning’s run with you. The temperature is 65 degrees, a light breeze is blowing, and the sky is slightly overcast. It’s the perfect temperature for a run, in my opinion. The sun wasn’t oppressive and threatening to cook me through my shoes like I know it will in just a few short months, and the breeze was cooling. The rustling of the leaves was pleasant.
Ordinarily, I’d slow my pace and really enjoy the experience of the run. Often my longer runs are more for enjoyment than for conditioning. Today was a little different. I certainly enjoyed the run, and I did slow down, but I didn’t slow down because I wanted to pull back and enjoy the experience.
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The weather is perfect in Tucson right now for a good run, and being that it’s January, I’m sure some people have running on their list of resolutions. Maybe you’ve been running and want to run more, or perhaps you’re looking to trim down a bit and want run off some of those excess pounds. There are also some great races coming up in the next few months, and if you’ve never tried a 5 k race before, then now is the time to get in on the fun!
In just a few weeks, the Marana Chamber of Commerce will be holding their annual “Can Do 5k” to benefit the Marana Food Bank and promote health and wellness in the community. Dangerously Fit will be there as a sponsor, so come visit us at our table! To get you ready for this race, or just to get you out and enjoying the benefits of running, here are a few tips for you.
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Do you find yourself aching and in pain more frequently than seems normal after your workouts? Perhaps looking to what your doing before your workout will shed some light on where your pain is originating. Often times, when people begin a workout routine, they overlook the importance of the warm up. Perhaps they don’t feel it’s necessary for one reason or another. Perhaps they read a book or magazine article that provided workout information, but mentioned little or nothing about warming up and preparing for the workout, and so it get’s skipped. Or, perhaps, they just want to jump right in to the fun of the workout, without all of that “boring, low intensity stuff” leading up to it. Another reason is that sometimes people mistake the types of activities that qualify as a warm up. Either way, failure to warm up properly can lead to poor performance during the workout (you don’t want to perform poorly in front of the hottie in the the sports bra, do you?), or worse, injury. A good warm up also prepares you mentally, and emotionally for your workout. It’s not uncommon to have a bad day at work, want to skip a workout, but after the warm up be really motivated to hit it hard!
Don’t be that person in the video, got it?
So, all that said, what is the best warm up and how long should you spend on it? The truth is that while there are good, general warm ups; the best warm ups are tailored to your individual body, and the particular workout you are doing. I’ll share both kinds with you in this article.
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With summer in full effect right now it is imperative to make sure you are keeping yourself properly hydrated during your workout. Many people don’t consume enough water, and this can be dangerous during any exercise, but all the more so during the summer months. Being dehydrated will make you fatigue earlier, and lead to loss of coordination. In fact, performance can decrease with as little as 2% of body weight loss due to dehydration.
So you are determined to get the most out of your workout, train safely, and stay healthy. How much fluid do you need to consume in order to keep the perils of dehydration at bay? There are a few simple rules of thumb to follow. Here’s what you need to know.
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If you suffer from knee pain after running, you may have a common condition known as iliotibial band syndrome, also known as IT band syndrome, or runner’s knee. Here is a great stretch I do after every run to keep from experiencing knee pain.
If you need to purchase a foam roller, you can find a great selection of foam rollers here
